Let's face it. Weekends are usually very difficult to keep on a diet, especially during the summer. Margaritas, Mexican food, and sitting outside brunching on a Sunday usually encompass my weekend.
But a little slip up on the weekend shouldn't discourage you from getting to your goal.
Mondays are a great day to get yourself back on track. I always make sure my Monday meals are delicious and interesting so that I'm reminded that watching what I eat isn't a chore but a priveledge. I get to feed myself with nourishing creative foods instead of poisoning myself with processed junk.
So in preparation for today's meal I removed a piece of salmon from the freezer and put it in the fridge to defrost overnight. I buy the prepackaged frozen salmon from Costco. However even though Costco packages each piece of salmon, it's a 7oz piece, instead of a 3 or 4oz serving. 7oz of salmon looks like a normal portion in our minds, but it's 360 calories and just too much food. When the salmon's soft and defrosted I slice it in half to make sure I don't overeat.
*Do not refreeze fish or meat once it's defrosted. Cook the whole piece and save it for lunch the next day or for dinner that night.
Recipe:
- 3.5oz salmon
- Half a Lemon
- 3/4 cup Trader Joe's Brown Rice Medley
- 1/2 bag frozen Broccoli Rabe
- 1 tsp red pepper
- Salt & Pepper
- 1 tsp olive oil or coconut oil
- 1 clove of garlic
Preparation:
Heat a large frying pan with olive oil or coconut oil and a clove of garlic. Add 1/4 cup of water and about 2.5 cups (half a bag) of frozen broccoli rabe. Once the vegetables begin to defrost add 1 tsp of red pepper, salt, and pepper to season. Cook until water is mostly absorbed and the broccoli rabe is completely defrosted. Feel free to drain remaining water.
On another smaller frying pan add a dab of olive oil just enough so the salmon doesn't stick to the pan. Place salmon which has soaked up the lemon juice you squeezed on it to the pan. I also love to cut thin slices of lemon and place them on top of the salmon while it cooks just so it becomes even more flavorful. Salmon should cook on each side for about 5 minutes.
The rice is frozen instant rice that you can get in the frozen section of Trader Joe's. A cup of prepared rice is only 200 calories. It's a ton of rice and it goes a long way which is why I like it. Pop the entire bag in the microwave for 3 minutes. Measure out a 1/3 cup (roughly 75 calories).
Total Calories: 270 calories
Salmon: 145 calories
Rice: 75 calories
Olive Oil / Coconut Oil: 30 calories
Broccoli Rabe: 20 calories
