Main Dishes

Firecracker Baked Salmon

January 07, 2015

109

I really do like salmon, but it really sealed the deal as my favorite healthier option for dinner with this recipe! It’s a high quality protein, plus it’s got a lot of omega-3 fatty acids, and it’s chuck full of vitamins. Some people would even go as far as saying it’s among the world’s healthiest foods. Crazy, right?! Some people shy away because of that “fishy smell”, but I promise, if you cook it right, it tastes SO good. The red pepper flakes give this salmon just the right amount of kick, a

4 4-oz salmon fillets
¼ cup peanut oil (you can substitute this for canola oil)
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 tablespoons chopped green onions
2 teaspoons brown sugar
½ teaspoon ground ginger
1 teaspoon crushed red pepper flakes (you can add a little more or a little less depending on how hot you want it!)

In a small bowl, mix together the oil, soy sauce, vinegar, onions, sugar, ginger, and pepper flakes. Pour the mixture into a large ziploc bag. Add the salmon fillets to the bag, zip it up, and then shake it...
See the full directions on my site

Nutritions

Calories
105

Sodium
643mg
26% DV

Fat
4g
7% DV

Protein
7g
14% DV

Carbs
7g
2% DV

Fiber
2g
8% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.91g 4%

Polysaturated Fat 2g 16%

Monosaturated Fat 1g 8%

Cholesterol 0.52mg 0%

Sodium 643mg 26%

Potassium 209mg 5%

Protein 7g 14%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 3g 7%

Vitamin A 0.0IU 0%

Vitamin B6 0.53mg 26%

Vitamin C 0.9mg 1%

Calcium 34mg 3%

Iron 0.88mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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132

Tender pieces of marinated chicken breast with cooked to perfection egg fried rice and full of flavour vegetables. Very easy family meal, easy to make and perfect served for lunch or dinner.

For the teriyaki chicken:
4 med chicken breasts approximately 500 g meat cubed
4 tbsp teryiaki sauce
2 tbsp lemon juice or tamarind
1 tbsp sweet soy sauce
1 tsp Worcestershire sauce
2 tsp ginger freshly grated
2 cloves garlic freshly grated
1/3 tsp black pepper freshly ground
1 tbsp coconut oil
For the rice:
1.5 cup jasmine Thai rice any basmati will be great too
3 cups water
1 cup peas fresh or frozen
1 tbsp coconut oil
For the vegetables:
1 small broccoli made into florets
3 small carrots shaved with a peeler or cut julienne
2 med red onions roughly chopped
300 g spring greens I used collard greens here ( remove the very thick stems)
1/2 tbsp ginger freshly grated
2 cloves garlic freshly grated
1 tbsp coconut oil
1 pinch salt sea salt or pink Himalayan
1 pinch black pepper freshly ground
1 tbsp sesame seeds to sprinkle over

Preparation
1. Start by cutting the chicken breasts into cubes/chunks that are no bigger than 1 inch/2 cm. Put this into a bowl and add all the other ingredients. The 2 cloves of grated garlic, 2 tsp...
See the full directions on my site

Nutritions

Calories
637

Sodium
1263mg
52% DV

Fat
24g
37% DV

Protein
18g
36% DV

Carbs
90g
30% DV

Fiber
10g
43% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 13g 66%

Polysaturated Fat 4g 30%

Monosaturated Fat 6g 38%

Cholesterol 18mg 6%

Sodium 1263mg 52%

Potassium 969mg 27%

Protein 18g 36%

% DAILY VALUE^*

Total Carbohydrate

Fiber 10g 43%

Sugar 7g 15%

Vitamin A 7530IU 150%

Vitamin B6 4mg 224%

Vitamin C 46mg 78%

Calcium 262mg 26%

Iron 9mg 51%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
69

Sodium
821mg
34% DV

Fat
2g
3% DV

Protein
7g
15% DV

Carbs
5g
1% DV

Fiber
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6% DV

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Fat

Saturated Fat 0.82g 4%

Polysaturated Fat 0.73g 4%

Monosaturated Fat 0.49g 3%

Cholesterol 17mg 6%

Sodium 821mg 34%

Potassium 168mg 4%

Protein 7g 15%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 0.2g 0%

Vitamin A 525IU 10%

Vitamin B6 0.18mg 9%

Vitamin C 0.8mg 1%

Calcium 50mg 5%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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www.familyfoodonthetable.com

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Southwest sheet pan chicken and veggies is a flavorful, easy, hands-off dinner the whole family will love. Add your favorite toppings and dig in!

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