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Simple 5 Step Pan-Seared Salmon with Kale and Apple Salad

7/29/2016

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Picture
Makes: 4 servings
Level: Easy

Total Time: 40 Mins
Prep Time: 20 mins
Inactive: 10 Mins
Cook: 10 Mins

Ingredients
  • Four 5-ounce center-cut salmon fillets (about 1-inch thick)
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons olive oil
  • Kosher salt
  • 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
  • 1/4 cup dates
  • 1 Honeycrisp apple
  • 1/4 cup finely grated pecorino
  • 3 tablespoons toasted slivered almonds
  • Freshly ground black pepper
  • 4 whole wheat dinner rolls


Directions
  1. Bring the salmon to room temperature 10 minutes before cooking.
  2. Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
  3. While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.
  4. Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
  5. Divide the salmon, salad and rolls evenly among four plates.

Nutritional Value:
Per serving (1 fish fillet, about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g



See original article and recipe here
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Chicken Parm for dinner?

10/30/2014

2 Comments

 
Hello, friends and fans of fitness. Coach Mike here.  I love the stuff that Tony puts on the web - workouts and recipes!  So, let's get this Blog party Started!!
Here's a great recipe from Tony hanging out in his kitchen today with P90 Graduate Kameron and we are giving you a sneak peek into a Chicken Parmesan recipe from the P90 Meal Plan!
Ingredients (makes 1 serving):
½ cup all-natural tomato sauce
¼ tsp. dried oregano leaves
¼ tsp. garlic powder
6 oz. raw chicken breast, boneless, skinless
Nonstick cooking spray
¼ cup shredded part-skim mozzarella cheese (1 oz.)
2 Tbsp. grated Parmesan cheese
3 cups spinach, fresh, steamed

Preparation:
1. Preheat oven to 400° F.
2. Combine tomato sauce, oregano, and garlic powder in a small bowl.
3. Place chicken breast in baking pan lightly coated with spray; top with tomato sauce mixture, mozzarella, and Parmesan cheese.
4. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle and cheese is bubbly.
5. Serve with spinach.

Nutritional Information (per serving), including spinach:
Calories: 393
Total Fat: 14 g
Saturated Fat: 6 g
Cholesterol: 135 mg
Sodium: 658 mg
Carbohydrate: 14 g
Fiber: 4 g
Sugar: 6 g
Protein: 53 g


Coach Mike out!  We'll see ya at the FitHouse!
2 Comments

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