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Author:

Kevin Curry

Teriyaki Brussels Sprouts & Grains Meal Prep with Salmon

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Teriyaki Brussels Sprouts & Grains Meal Prep with Salmon

Ingredients for 3 servings

* Optional Substitution Note

  • Roasted Brussels Sprouts
    • 1lb (454g) raw, washed  Brussels sprouts, quartered or halved
    • pinch of sea salt & pepper
    • 1 tablespoon olive or avocado oil
  • 1 tablespoon olive or avocado oil
  • 1/2 onion, sliced
  • 4 garlic cloves, minced
  • 1 1/2 cups (portobello) mushrooms, chopped
  • 1/2 red bell pepper, thinly sliced & chopped
  • 1 1/2 cups cooked brown rice (or cauliflower rice for low carb dieters)
  • 1 1/2 tablespoons fresh ginger (or more/less to taste)
  • 1/3 cup (~2.7oz) low sodium teriyaki sauce, store-bought or homemade
  • Garnish
    • fresh cilantro, chopped
  • OPTIONAL PROTEIN
    • 15oz (three 5oz) salmon fillets, center-cut OR chicken

Steps

Step 1

Set oven or air fryer to 420F / 216C. Toss Brussels sprouts in a mixing bowl with sea salt & pepper and oil. Add to a (non-stick) baking tray or to the air-fryer basket. Roast (or air-fry) for 10 – 12 minutes until outer leaves become seared BUT the sprouts are still vibrant green. Wait until the sprouts are nearly halfway through cooking to proceed.

Step 2

Set a nonstick skillet on medium-high heat. Once hot add oil, garlic, onions and mushrooms. Cook until the mushrooms shrink and the onions begin to turn brown and translucent, about 3 – 5 minutes. Add the bell pepper and COOKED brown rice and mix together.

Step 3

Reduce the heat to a low-medium, then add the fresh ginger and roasted Brussels sprouts.  Fold everything together, then drizzle in the teriyaki sauce.  Garnish with cilantro and ENJOY!

Step 4

OPTIONAL PROTEIN – Marinate the salmon in (4 tablespoons) teriyaki sauce about 20 minutes at room temperature.   Set a nonstick skillet on high heat.  Once hot, spray with avocado oil.  Add the salmon with the skin side up to the skillet and cook for about 2 minutes, or until dark sear marks appear on the salmon.  Use tongs to flip the salmon over and cook for the remaining time, until desired readiness, about 6 – 9 minutes.  Continuously spoon any leftover teriyaki sauce over the salmon to cook through.

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Details

Prep 5min
Cook 15min
Total 20min

Nutrition per serving

Calories530cal
Protein39g
Fats20g
Carbs50g
Sodium750mg
Fiber9g
Sugar10g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!