From a savory salmon main, to a grab-and-go snack, these three recipes from Sarah Mohrman, RDN, LD, MA, dietitian, program coordinator, PPG – Cardiology, will help you get in your daily protein with the added benefit of big flavor.
Air-Fried Salmon Grain Bowl with Creamy Dill Sauce
½ teaspoon black pepper
1 teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon onion powder
¼ teaspoon cayenne pepper
1.5 pounds wild-caught salmon, cut into 1-inch pieces
2 cups cooked brown rice
2 cups steamed or roasted broccoli
2 cups steamed or roasted brussels sprouts
Creamy Dill Sauce*
¾ cup Fage 0% Greek yogurt
1 tablespoon chopped dill
1 clove minced garlic or ¼ tsp garlic powder
½ teaspoon lemon juice
1 teaspoon red wine vinegar
¼ teaspoon oregano
¼ teaspoon dried parsley
1. Mix black pepper, garlic powder, smoked paprika, onion powder and cayenne pepper in a bowl. Toss the cubes of salmon in the seasoning until coated.
2. Place the salmon skin side down in the air fryer at 390 for 15 – 20 minutes. Meanwhile, prepare the rice, broccoli and brussels sprouts.
3. For the Creamy Dill Sauce, whisk the ingredients together in small bowl.
4. Once the salmon is done, dish ½ cup of brown rice, ½ cup of broccoli and ½ cup of brussels sprouts into 4 shallow bowls. Top with salmon cubes and drizzle with the Creamy Dill Sauce.
*Skip this step by purchasing Trader Joe’s Vegan Creamy Dill Dressing
Makes 4 bowls
Nutrition facts
[Serving: 1 bowl; Calories: 453; Total fat: 15g; Saturated fat: 4g; Cholesterol: 110mg; Sodium: 184mg; Carbohydrates: 30g; Fiber: 4g fiber; Protein: 48g]
Loaded Quinoa Breakfast Bowl
¾ cup water, divided
¼ cup tri-colored quinoa, rinsed
1 tablespoon dried goji berries or dried cranberries
½ banana, sliced
¼ cup unsweetened almond milk
1/8 teaspoon ground cinnamon
1/8 teaspoon vanilla extract
1/4 cup fresh or frozen unsweetened blueberries
1 tablespoon chopped walnuts
1 tablespoon slivered almonds
Optional: Additional unsweetened almond milk
1. In a small saucepan, bring 1/2 cup water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Meanwhile, soak berries in remaining water for 10 minutes; drain. Halve banana crosswise. Slice 1 banana half; mash the other.
2. Remove quinoa from heat, fluff with a fork. Mix in mashed banana, almond milk, maple syrup, cinnamon, and vanilla. Transfer to an individual bowl; add blueberries, walnuts, almonds, pumpkin seeds, banana slices and goji berries. If desired, serve with additional almond milk.
Nutrition facts
[Per serving; Calories: 335; Carbohydrates: 45g; Protein: 10g; Fat: 12g; Saturated Fat: 0g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 133mg; Potassium: 304mg; Fiber: 3g; Sugar: 11g]
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Blueberry-Lemon Protein Bites
¾ cup walnuts
½ cup pitted dates
¼ cup dried blueberries
¾ cup old-fashioned rolled oats
2 tablespoons pure maple syrup
1 teaspoon grated lemon zest
1 ½ tablespoons lemon juice
2 ½ scoops plant-based vanilla protein powder, separated
1. Add walnuts, dates and blueberries to a food processor, process until chopped and combined, 7-10 seconds. Add oats, 2 scoops of protein powder, maple syrup and lemon juice. Continue processing until a smooth, thick paste forms, 20-30 seconds.
2. Transfer the paste to a small bowl, add lemon zest and mix to combine.
3. With your hands, form and roll the mixture into 16 small balls. Toss the balls in the remaining ½ scoop of protein powder and coat with a thin layer to avoid sticking.
To make ahead: Refrigerate in an airtight container for up to 2 weeks.
Makes 16 balls
Nutrition facts
[Servings size: 1 bite; Calories: 82; Carbohydrates: 9g; Total fat: 4g; Sodium: 20mg; Protein: 4g; Fiber: 1g; Saturated fat: 0g]
Originally appeared in EatingWell.com, July 2022.
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