Meal Details
1. Ginger & soy steamed fish
300 cals, 44p, 9c, 8f (per meal)
6 1 inch cube (30g)
3 small (3" long) (15g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
1 lbs (425g)
1/2 cup (135mL)
3 cup(s) (711mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a dutch oven or similar type of thick pot with a lid, add the water, soy sauce, and frozen spinach. Put the lid on and simmer the mixture over low heat for a couple minutes until the spinach has thawed completely. Stir to break apart the spinach.
2
Season fish with a pinch of salt.
3
Add ginger and green onion whites to the pot, then add the mushrooms, then top with the fish.
4
Cover the pot and steam the fish 6-8 minutes until fully cooked. Top with sesame oil and green onion greens and serve.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. Brown rice
230 cals, 5p, 46c, 2f (per meal)
1 1/3 cup (253g)
1 tsp (6g)
2 2/3 cup(s) (632mL)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.