Teriyaki Brussels Sprouts & Grains Meal Prep with Salmon
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 530
Protein 39g
Fat 20g
Carbs 50g
Total Time 20 minutes
Teriyaki Brussels Sprouts & Grains Meal Prep with Salmon
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
Ingredients for 3 servings
- 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
- 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.
- 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.
- 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!
- 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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Calories
530
Protein
39g
Fat
20g
Carbs
50g
Sodium
750mg
Fiber
9g
Sugar
10g