Month: October 2019

Chicken and Arugula Flatbread

Chicken and Arugula Flatbread

This super simple chicken and arugula flatbread makes for a perfect meal or snack! Chicken and Arugula Flatbread is a great lunch, snack, or even dinner depending on how hungry you are. If you are super hungry you can always have more than one! Flatbreads 

Chicken and Farro Soup with Vegetables Recipe

Chicken and Farro Soup with Vegetables Recipe

The perfect freezer friendly recipe: Chicken and Farro Soup Have you ever made soup and just ended up with too much left over? Well this Vegetable Chicken and Farro Soup Recipe is the perfect Freezer Friendly Recipe. Unlike typical Chicken and Rice soup the farro 

Roasted Butternut Squash Puree with Shrimp

Roasted Butternut Squash Puree with Shrimp

Super Simple and Extremely Delicious Roasted Butternut Squash Puree with Shrimp

Have you ever wanted to make a puree and thought to yourself “that seems a little too difficult”? Well I am here to share with you one of the most amazing and simple purees you will ever taste. The combination of Roasted Butternut Squash with Shrimp is a perfect pairing. The sweet creaminess of the puree and the slightly spicy shrimp go so well together!

Sometimes we see dishes at restaurants and we think this tastes amazing, there is no way that I can make this at home. That is not always the case. Yes, sometimes a recipe might require a special tool or technique that we might not have. However, this is not one of those recipes. I saw something similar to this at a restaurant recently, and thought to myself “this is AMAZING” I have to figure out how to make it. The very next day I was dreaming out the dish from the night before, so I ran to the grocery store, picked up a few ingredients and went to work. Let me tell you, this recipe is WAY easier than you would think. I hope you give it a try!

Roasted Butternut Squash Puree with Shrimp in a white bowl with a side arugula salad
Butternut Squash Puree with Spicy Shrimp

What you will need and the steps to Make this SUPER SIMPLE Roasted Butternut Squash Puree with Shrimp.

Equipment

  • Baking Sheet
  • Large Saute Pan
  • Blender or Food Processor

Ingredients

Directions:

  1. Pre-Heat oven to 400 degrees.
  2. Line a baking sheet with parchment paper or tin foil.
  3. Peel squash, cut in half and remove all seeds. Then cut into 1/4 inch cubes.
  4. Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated.
  5. Spread seasoned butternut squash onto baking sheet into an even layer. Add whole garlic cloves to the pan with the squash.
  6. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
  7. While squash is baking, season shrimp with chili powder.
  8. With 10 minutes remaining on the squash, heat a large saute pan to medium heat. Once hot, add oil to the pan.
  9. Then add the shrimp to the saute pan, arranging in a single layer. Cook for 3-4 minutes, then flip and cook for another 2-3 minutes, until shrimp is no longer translucent and a light pink color. After shrimp is cooked remove from heat and set aside while you finish the butternut puree.
  10. Once the butternut is fully cooked, transfer the hot squash to a blender or food processor. Add chicken stock base and hot water, then blend for 1 minute or until you have a smooth thick and creamy consistency.
  11. Pour butternut squash onto serving plates.
  12. Top butternut puree with cooked shrimp.
  13. Serve on its own or with a small arugula salad.

Tip:

If your puree doesn’t come out smooth and creamy add a little bit more hot water, 1 tbsp at a time so you don’t end up watering down the puree.

Roasted Butternut Squash Puree with Shrimp on two white plates sitting on top of a marble countertop
Roasted Butternut Squash Puree with Spicy Shrimp

Notes for Meal Planning:

Preparing the roasted butternut squash puree ahead of time will save you time later in the week. Prepping the puree means you only have to cook the shrimp and reheat the puree the night you are actually serving the recipe. This cuts your cook time down by 30 minutes that night! Making this the perfect weeknight meal.

Tips for Meal Storage:

  • Room Temp: This meal must to be stored in the fridge or the freezer immediately upon cooling.
  • Fridge Storage: This Roasted Butternut Squash Puree with Shrimp will last in the fridge up to 5 days. However, the shrimp in this recipe cooks incredibly fast. Therefore, I always suggest only making enough shrimp as you will eat the first night and make fresh shrimp the night you eat any leftover puree.
  • Freezer Storage: Shrimp really is not great when it has been cooked, frozen, then cooked again. However, the puree freezes very well. Check out my tips and tricks to Freezing Food . Frozen the puree will last 3-6 months when store in an air tight container, defrost overnight in the fridge.

Tips for my Fellow Macro Counters:

PROTEIN:

The majority of the protein in this Roasted Butternut Squash Puree with Shrimp, comes from the shrimp. Which make the protein super easy to adjust by using more or less shrimp.

  • With every 1 ounce of shrimp you can increase or decrease the protein by 4 grams.

CARBOHYDRATE:

The main source of carbohydrate in this recipe comes form the roasted butternut squash.

  • For every 100 grams of squash you increase or decrease your carbs by 11.8 grams.

FAT:

This recipe is in fact a Low Fat recipe with only 3.7 grams of fat. Typically I would tell you how you could increase the fat in this recipe. However, the only way to do so would be to increase the amount of oil used, and that would turn the puree into an oily mess.

My suggestion is, enjoy this recipe as it is and add fat into your diet in other meals or your snacks!

When counting macros and making changes to recipes it is always best to measure and weigh out your ingredients to ensure proper macro calculation.

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American
Keyword: Butternutsquash, shrimp
Servings: 4

Roasted Butternut Squash Puree with Shrimp

Equipment

  • Baking Sheet
  • Large Saute Pan
  • Blender or Food Processor

Ingredients

Instructions

  • Pre-Heat oven to 400 degrees.
  • Line a baking sheet with parchment paper or tin foil.
  • Peel squash, cut in half and remove all seeds. Then cut into 1/4 inch cubes.
  • Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated. Spread seasoned butternut squash onto baking sheet into an even layer. Add whole garlic cloves to the pan with the squash. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
  • While squash is baking, season shrimp with chili powder.
  • With 10 minutes remaining on the squash, heat a large saute pan to medium heat. Once hot, add oil to the pan. Then add the shrimp to the saute pan, arranging in a single layer. Cook for 3-4 minutes, then flip and cook for another 2-3 minutes, until shrimp is no longer translucent and a light pink color. After shrimp is cooked remove from heat and set aside while you finish the butternut puree.
  • Once the butternut is fully cooked, transfer the hot squash to a blender or food processor. Add chicken stock base and hot water, then blend for 1 minute or until you have a smooth thick and creamy consistency.
  • Pour butternut squash onto serving plates. Top butternut puree with cooked shrimp.
  • Serve on its own or with a small arugula salad.
Roasted Butternut Squash Puree with Shrimp on two white plates sitting on top of a marble countertop

Macro Nutrition

Nutrition Facts
Roasted Butternut Squash Puree with Shrimp
Amount Per Serving
Calories 223 Calories from Fat 33
% Daily Value*
Fat 3.7g6%
Saturated Fat 0.4g3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg0%
Sodium 178.2mg8%
Potassium 51.3mg1%
Carbohydrates 28.7g10%
Fiber 5.9g25%
Sugar 5.4g6%
Protein 22.8g46%
Vitamin A 482.1IU10%
Vitamin C 91.5mg111%
Calcium 17.4mg2%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.

If you love shrimp you might want to check out some of my other favorite shrimp dishes!

If you love Seafood you are going to want to check out these Simple Seafood recipes:

Cauliflower Egg Salad

Cauliflower Egg Salad

Cauliflower Egg Salad. A great dish for a picnic, for lunch, as a topping to a salad, as wrap or sandwich. But did you ever think about cauliflower egg salad as a meal prep dish? Are you meal prepping? Do you count your macros or 

Easy, Roasted Butternut Squash Soup, Creamy and Delicious!

Easy, Roasted Butternut Squash Soup, Creamy and Delicious!

Roasted Butternut Squash Soup is one of those recipes that makes you think fall. You want to take a bite of this soup on a slightly chilly day while watching the leaves change colors. However, Butternut squash is one of those squashes that you can 

Roasted Butternut Squash

Roasted Butternut Squash

Servings: 4

Ingredients:

  • 900 g Butternut Squash, cubed (1 medium squash)
  • 1/2 g Avocado Oil
  • 1 tsp Black Pepper
  • 1/4 tsp Salt
  • 1 tsp Garlic Powder
  • 1 tbsp Fresh Parsley

Directions:

  1. Pre-Heat oven to 400 degrees.
  2. Line a baking sheet with parchment paper or tin foil.
  3. Peel squash, cut in half and remove seeds. Then cut into 1/4 inch cubes.
  4. Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated.
  5. Spread seasoned butternut squash onto baking sheet into an even layer.
  6. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
  7. Sprinkle with fresh parsley.
  8. Serve as a side to your meal or as an ingredient to another dish or salad.

Kcals: 126 / 2.9g P / 27.5g C / 1.8g F

Raspberry and Pumpkin Seed Parfait

Raspberry and Pumpkin Seed Parfait

Servings: 2 Ingredients: 16 oz Non-Fat Greek Yogurt (2 cups) 75 g Raspberries (about 1/2 cup) 50 g Honey Almond Flax Granola (about 3/4 cup) 2 tsp Antioxidant Super Food Powder (optional) 10 g Pumpkin Seeds (about 1/4 cup) Directions: Spoon 4 oz of yogurt 

Cinnamon Chip and Almond Scones

Cinnamon Chip and Almond Scones

Servings: 24 Ingredients: 3 1/4 cup All Purpose Flour 1/2 cup Sugar 1 1/4 tbsp Baking Powder 1 3/4 Cups Cinnamon Chips (1, 10 oz package) 1/2 cup Sliced Almonds 2 tsp Ground Cinnamon 2 tbsp Unsalted Butter, melted 2 cup Heavy Whipping Cream, cold 

Cream of Mushroom and Chicken

Cream of Mushroom and Chicken

Easy and Delicious Cream of Mushroom and Chicken

Are you sick of your boring chicken recipes. Looking for something that will change up dinner, but not take forever and still be healthy and delicious? Then you have got to try my Cream of Mushroom and Chicken Recipe. This recipe is the perfect weeknight meal, only takes 25 minutes to make and refuels your body after a hard day of work!

The best thing is this recipe goes with just about any vegetable. I served my with fingerling potatoes. However, this recipe would go great with:

  • Broccoli
  • Asparagus
  • Brussel Sprouts
  • Carrots
  • Sweet Potatoes
  • Fennel
  • Swiss Chard
  • Cabbage

And the list can keep on going! Use your imagination and serve this delicious Cream of Mushroom and Chicken recipe this week with your favorite veggie.

Cream of Mushroom and Chicken in a large sauce pan sprinkled with parsley

Here are the Step-by-Step Instruction to make this Super Simple Cream of Mushroom and Chicken Recipe.

Equipment:

Ingredients:

  • 18 oz Boneless Skinless Chicken Thighs (4 thighs)
  • 1/2 tbsp Extra Virgin Olive Oil
  • 1 can Cream of Mushroom Soup
  • 1/2 cup water
  • 1 tsp Black Pepper
  • 1½ Cup White Mushrooms, sliced
  • 1 tsp Garlic Powder
  • 1 tbsp Fresh Parsley

Instructions:

  1. Heat a large saute pan with lid to medium heat. Once hot add the olive oil to the pan.
  2. Season you chicken thighs with black pepper and garlic powder.
  3. Place the chicken in the pan with the oil. Cook on medium heat for 4 minutes. Flip chicken and cook for another 4 minutes.
  4. Add the a can of cream of mushroom soup to the pan with the chicken and add 1/2 cup water. Stir to combine the soup and water.
  5. Add the sliced mushrooms to the pan, coating with the cream of mushroom soup. But you do not need to have them completely covered. Season everything with the remaining pepper. Then cover with lid and cook on medium low heat for 10 minutes.
  6. Remove the lid and garnish with fresh parsley. Serve with your favorite vegetable and enjoy.
Cream of Mushroom and Chicken in a large sauce pan sprinkled with parsley
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: American
Keyword: Chicken Recipe, Healthy Dinner
Servings: 2

Cream of Mushroom and Chicken

Equipment

  • Large 2 inch Deep Saute Pan with Lid

Ingredients

Instructions

  • Heat a large saute pan with lid to medium heat. Once hot add the olive oil to the pan.
  • Season you chicken thighs with black pepper and garlic powder.
  • Place the chicken in the pan with the oil. Cook on medium heat for 4 minutes. Flip chicken and cook for another 4 minutes.
  • Add the a can of cream of mushroom soup to the pan with the chicken and add 1/2 cup water. Stir to combine the soup and water.
  • Add the sliced mushrooms to the pan, coating with the cream of mushroom soup. But you do not need to have them completely covered. Season everything with the remaining pepper. Then cover with lid and cook on medium low heat for 10 minutes.
  • Remove the lid and garnish with fresh parsley. Serve with your favorite vegetable and enjoy.
Cream of Mushroom and Chicken in a large sauce pan sprinkled with parsley

Macro Nutrition

Nutrition Facts
Cream of Mushroom and Chicken
Amount Per Serving
Calories 530 Calories from Fat 244
% Daily Value*
Fat 27.1g42%
Saturated Fat 6.3g39%
Trans Fat 0g
Polyunsaturated Fat 5.9g
Monounsaturated Fat 12.9g
Cholesterol 208.8mg70%
Sodium 986.6mg43%
Potassium 2045.1mg58%
Carbohydrates 30.8g10%
Fiber 9.2g38%
Sugar 5.8g6%
Protein 50.5g101%
Vitamin A 317.7IU6%
Vitamin C 419.9mg509%
Calcium 51.2mg5%
Iron 81.7mg454%
* Percent Daily Values are based on a 2000 calorie diet.

Are you looking for other Delicious Dinner Ideas to pull you out of your boring dinner rut? Check out some of my favorites below:

Here are my top 3 all time favorite Health Chicken Recipes:

Are you trying to get better at meal planning and meal prep? Then you should check out these quick articles. They will provide you with the right information to make your meal planning and prepping a breeze.

Trail Mix Yogurt Parfait

Trail Mix Yogurt Parfait

Servings: 1 Ingredients: 12 oz Non-Fat Greek Yogurt 18 g Almonds (about 1/4 cup) 10 g Pumpkin Seeds (about 2 tbsp) 3 g Sunflower Seeds (about 1 tbsp) 20 g Dried Cherries (about 1/3 cup) Directions: Spoon you yogurt into your serving bowl. Then sprinkle 

Chocolate and Mango Chia Seed Parfait

Chocolate and Mango Chia Seed Parfait

Servings: 2 Ingredients: 32 g Chia Seeds (3 tbsp) 3/4 cup Whole Milk 1.5 tbsp Unsweetened Cocoa Powder 2 tbsp Syrup, zero sugar 170 g Mango, chopped (1 mango) 1/2 Lemon, juiced 4 oz Non-Fat Greek Yogurt (1/2 Cup) 30 g Honey Almond Flax Granola 

Fig and Prosciutto Pasta

Fig and Prosciutto Pasta

Servings: 1

Ingredients:

  • 60 g Fettuccine Pasta (small handful)
  • 28 g Prosciutto, torn (2 slices)
  • 1 Fig, sliced
  • 1 Garlic Clove, diced
  • 1 tsp Avocado Oil
  • 3/4 tbsp Unsalted Butter
  • 1/4 Cup Arugula
  • 10 g Manchengo Cheese, chopped (1 tbsp)
  • 1 tsp Black Pepper
  • Dash of Salt

Directions:

  1. Bring a medium pot with 3 cups of water to boil. Add the fettuccine pasta to the pot and season with a dash of salt. Cook the pasta stirring every few minutes for approximately 8 minutes.
  2. While the pasta is cooking, heat a large saute pan to medium heat. Add the oil to the pan and with the torn prosciutto. Cook the prosciutto in the oil for about 3 minutes stirring half way through, this will allow the prosciutto to become a little crispy.
  3. Then turn the heat down to medium low and add the butter and diced garlic to the pan. Swirl the butter around the bottom of the pan coating the pan.
  4. Once the butter has melted add the arugula to the pan. Toss the arugula in the pan with the butter for about 1 minutes to allow it to wilt some.
  5. By now your pasta should be cooked. Strain the pasta and immediately toss into the pan with the arugula and prosciutto, allowing some water to still remain stuck to the pasta.
  6. Toss everything together and season with black pepper, cook for 1-2 more minutes to allow the flavor of the garlic and prosciutto to saturate the pasta.
  7. After 2 minutes plate your pasta and garnish with your chopped manchengo cheese.

Kcals: 489 / 18.9g P / 60.1g C / 21.3g F

Antioxidant Pomegranate Yogurt Parfait

Antioxidant Pomegranate Yogurt Parfait

This Antioxidant Pomegranate Yogurt Parfait is delicious and incredibly easy to make! If you don’t have the superfood blend, no worries! You can make this recipe without it. However, your yogurt will remain white. If you would like to have the pink color without the 

Asparagus

Asparagus

Servings: 3 Ingredients: 280 g Asparagus (one bunch) 3/4 cups Water 1 tbsp unsalted butter 2 Garlic Cloves, diced 35 g Feta Cheese, crumbled (about 1/4 cup) 1 tbsp Fresh Dill 1 Lemon 1 tsp Black Pepper 1 tsp Sea Salt Directions: Add 3/4 cups 

Chocolate Dipped Figs

Chocolate Dipped Figs

Servings: 4, 1 entire fig

Ingredients:

  • 4 Figs, sliced in half
  • 75 g Dark Chocolate Chips (about 1 cup)
  • 1 tsp Pink Himalayan Sea Salt

Directions:

  1. Cut your figs in half and lay them on a baking sheet lined with parchment paper. Then place the figs in the freezer for 15 minutes. This is the perfect amount of time for the chocolate to stick properly.
  2. After your figs have been in the freezer for about 10 minutes. Bring a small pot with 1 inch water to a boil.
  3. Then in a small glass bowl, (one that will rest onto and into your pot, but not touching the bottom) add your chocolate chips. Then place the glass bowl on top of the pot of boiling water. You do not want the water to touch the glass bowl, so drain some water out if needed.
  4. Holding the side of the glass bowl with an oven mitt, stir the chocolate chips with a spatula until they melt. This will happen very quickly, continue to stir so your don’t burn the chocolate. The chocolate should be fully melted after 2-3 minutes.
  5. Turn the heat to low, leaving the chocolate over the hot water. Grab the try of figs out of the freezer and dip each fig half way into the melted chocolate, then place back on the parchment paper, and sprinkle with a little salt before they begin to cool.
  6. Once you have dipped all of the figs, place the tray into the fridge until the chocolate has cooled completely. This will take about 20-30 minutes.
  7. Serve on their own, with ice cream, or on top of any of your favorite desserts.

Kcals: 147 / 1.8g P / 22.3g C / 7.7g F

Tip: Chocolate covered figs will last in the fridge for 2-3 days.

Berry Smoothie

Berry Smoothie

Servings: 3, 10 oz Portions Ingredients: 100 g Frozen Strawberries (about 2 cups) 25 g Frozen raspberries (about 1/2 cup) 100 g Frozen Blueberries (about 2 cups) 25 g Frozen Blackberries (about 1/2 cup) 1 cup Water 1.5 Scoops Unflavored Whey Protein Powder Directions: Place 

Fig and Prosciutto Toast

Fig and Prosciutto Toast

Servings: 3 Ingredients: 116 g Pugliese Bread, (3, 1/2 inch slices, any bakery bread is ok) 3 medium Black Mission Figs, sliced in half 1/2 cup Arugula 3 Slices Prosciutto 3/4 tsp Honey 5 g Soft Goat Cheese Directions: Slice your bread into 1/2 inch 

Peal Couscous Shakshuka

Peal Couscous Shakshuka

Servings: 4

Ingredients:

  • 65 g Yellow Onion, diced (1/2 a small onion)
  • 3 Cloves Garlic, diced
  • 1 tbsp Avocado Oil
  • 28 oz Can Crushed Tomatoes
  • 1 tsp Sriracha
  • 1 tsp Red Pepper Flake
  • 1 tsp Cumin
  • 1/2 cup Low Sodium Chicken Stock
  • 1/2 cup Water
  • 150 g Israeli Pearl Couscous (1 cup)
  • 4 Large Eggs
  • 25 g Jalapenos, sliced (1/2 medium jalapeno)
  • 2 tbsp Feta, crumbled
  • 1 tbsp Cilantro, chopped

Directions:

  1. Pre-heat a large deep skillet with lid to medium heat. Then add oil, diced onions, and garlic to the pan. Cook for 3 minutes stirring often to prevent burning.
  2. Once the onions are soft add the crushed tomatoes, sriracha, cumin, and red pepper flake to the pan.
  3. Bring the tomato mixture to a boil, stirring and scrapping the bottom on the pan to ensure the sauce is not burning. Cook boiling for three minutes then reduce to a simmer.
  4. Once you reduce to a simmer, add the couscous, chicken broth, and water to the pan. Stir everything together and cover with a lid. Cook down for about 20 minutes, until the couscous is just about cooked. Stir every few minutes.
  5. After 20 minutes using a large spoon create 4 wells to place the eggs in. Crack your eggs and put one in each of the wells.
  6. Cover with a lid and cook until the egg whites are cooked, but the yolks remain runny. This will take about 6 minutes on medium heat. But you will want to watch closely to not over cook the eggs.
  7. Remove from heat, garnish with fresh sliced jalapeno, crumbled feta, and chopped chives.

Kclas: 317 / 15.1g P / 46g C / 8.9g F

Chicken and Broccoli One Pot Meal

Chicken and Broccoli One Pot Meal

Serving: 3 Ingredients: 20 oz Chicken Breast (2 large breasts) 1 tbsp Avocado Oil 1 tsp Black Pepper 1 tsp Garlic Powder 1/4 cup Water 200 g Broccoli, cut into bite size pieces (about 1 1/2 cup) 140 g Carrots, peeled and chopped (about 1 

Spicy Tomato Avocado Toast

Spicy Tomato Avocado Toast

Servings: 2 Ingredients: 4 Thin Slices of Organic Whole Grain Bread 130 g Avocado (1 medium avocado) 140 g Heirloom Cherry Tomatoes, chopped (about 1 cup) 50 g Jalapeno, sliced (1 medium jalapeno) 1 Lime 1 tbsp Black Pepper 1 tbsp Cilantro, chopped Directions: Toast 

Salmon and Carrot One Pot Meal

Salmon and Carrot One Pot Meal

Servings: 2

Ingredients:

  • 10 oz Salmon (2 medium fillets)
  • 1 tbsp Avocado Oil
  • 1 cup Low Sodium Chicken Stock
  • 150 g Brussel Sprouts, trimmed and halved (about 2 cups)
  • 125 g Carrots, peeled and cut in half to fit in pot (about 1 3/4 cups)
  • 125 g Mini Medley Fingerling Potatoes, quartered (about 1 3/4 cups)
  • 2 Cloves Garlic, diced
  • 1 tsp Lemon Pepper Seasoning
  • 1 Lemon
  • 2 tbsp Fresh Dill

Directions:

  1. Preheat large deep saute pan with lid to medium heat, add a tablespoon of chicken stock and your diced garlic to the pan. Cook the garlic for about 3 minutes, this allows the garlic to begin releasing its flavor.
  2. After 3 minutes add another 2 tablespoons chicken stock to the pan and add the brussel sprouts. Arrange the brussel sprouts cut side down against the bottom of the pan and cook on medium heat for 3 minutes. Do not flip or stir during these 3 minutes to allow them to get a nice golden brown color.
  3. After 3 minutes toss the brussel sprouts and add the remaining chicken stock to the pan. bring the chicken stock to a simmer and add your carrots. Cover the pan with a lid and cook for 7 minutes covered, stirring half way thru. This is just enough time to finish cooking the brussel sprouts and soften the carrots a little.
  4. While the carrots are cooking season your salmon with the lemon pepper.
  5. After the carrots and brussel sprouts have cooked for 7 minutes, push them around the sides of the pan making room in the middle of the pan for the salmon.
  6. Add the oil to the center of the pan, scraping away any burnt on pieces of veggies. Place the salmon skin side down in the pan. Allow the salmon to cook for 4 minutes at medium heat for the skin to get nice and crispy. If you do not have skin on your salmon, flip after 3 minutes to prevent burning.
  7. After 4 minutes flip your salmon over and cook for another 3 minutes. Your carrots and brussel sprouts will continue to remain around the edge of your pan. You should see your salmon change color from a bright pink to a lite pink. The shade of pink indicates its cooked temperature. A darker pink is more rate, a liter pink is more well done. A good fresh piece of salmon can be eaten raw, but please cook the salmon to your liking. For a 5 oz salmon fillet 7 minutes should cook the fish to a medium temperature.
  8. Once the salmon is cooked to your liking, remove it them from the pan for a moment. Now stir your veggies, distributing them around the pan once again. Then return your salmon to the pan on top of the carrots and brussel sprouts to serve.

Kcals: 513 / 36.1g P / 32.3g C / 27.1g F