Healthy Easy Summer Power Protein Meal

It is June in Georgia and starting to really heat up. Nobody wants to heat up the kitchen with a hot oven. This is just the meal when you want a quick, healthy delicious meal that packs protein, includes fruits, vegetables, and even includes those healthy multi-grains we often forget to include in meal times.

Salmon glazed with a bourbon glaze served on top a bed of quinoa and brown rice served along with browned cabbage and a healthy white bean, citrus salad is just the power meal you are looking for.

Salmon Bourbon Glaze

2 Tablespoons of bourbon (in the sauce, not your glass! But hey, no judgment here)

1/3 c. soy sauce (low sodium)

1/3 c. maple syrup

2 tsp. grated fresh ginger

2-3 tsp. chopped fresh garlic

black pepper

Combine all ingredients and simmer on stove top while preparing other dishes.

Browned Cabbage

1/2 head of cabbage

red pepper flakes

Italian Seasoning

Garlic Powder

4 cloves of garlic chopped

Slice cabbage in 1/2 inch slices, sprinkle seasonings on top

Heat 2-3 Tablespoons of olive oil in skillet; add sliced cabbage and chopped garlic. Cook uncovered to let it brown, turn and brown other side of cabbage slightly. Cover and let simmer for 10-15 minutes.

Quinoa and Brown Rice

You can cook any quinoa and brown rice, but it takes some time. If you want a quick dish, use Seeds of Change quinoa and brown rice. Heat in skillet with additional garlic and 1 Tablespoon of olive oil for 5 minutes. (Yes, we love garlic; it makes almost anything taste better)

White Bean and Citrus Salad

1 can of white beans (They are a good source with calcium and protein, so don't omit them)

1 red onion

1 grapefruit

1 Navel Orange

1 Tablespoon of lemon zest or lemon juice

1 Tablespoon of olive oil

Drain white beans. Add drained beans and chopped red onion (1/2 c. to 1 cup depending on how much you like red onion). Cook over low to medium heat 5 minutes. Remove from heat and mix in a bowl with slices of grapefruit, navel orange, and lemon zest/juice.

Salmon

Slice 2 salmon steaks into 4 pieces

Season with salt and pepper

Drop salmon steaks into bourbon glaze for 1 minute

Heat 2-3 Tablespoons of Sesame Seed Oil in skillet

Take Salmon steaks out of glaze and place in skillet

Cook on medium heat 2-3 minutes each side ( do not overcook)

To serve:

Spoon quinoa/brown rice mixture on plate top with a salmon steak. Spoon a spoonful of bourbon glaze on top. Top with chopped green onions if desired. Serve with browned cabbage and a bowl of citrus salad. Yum! Enjoy!