lean protein

Oyakodon

Protein-rich, soul-satisfying comfort food that's easy to make at home from scratch, with minimal ingredients, in about 20 minutes. Perfect after a long workout.

Ingredients:

  • 2 Organic Chicken Breasts, no skin (approx. .6 lbs.)

  • 3 Organic Eggs, Scrambled

  • 1 Sweet Onion, Sliced

  • 3 Green Onions, Chopped

  • 1/3 Cup Quality Soy Sauce

  • 1 T Honey

  • ½ Cup Vegetable Broth

  • 1 T Canola Oil

  • ¾ Cup Uncooked Medium Grain Rice

Preparation:

  1. Combine the soy sauce and honey in a medium sized bowl. Cut the chicken into thin slices approximately 1-1.5" long or 1" cubes. Add the chicken to the Soy Sauce mix and marinate for 30-45 minutes.

  2. Cook the 3/4 Cup of Rice per the directions on the bag.

  3. Heat the canola oil in a large skillet, or wok, over medium high heat. Add the sliced onion and cook until translucent, about 5-7 minutes. Drain the chicken, reserve the soy sauce mixture, and add to the onion. Cook chicken thoroughly. Add the reserved soy sauce mixture and broth. Bring to a boil. Scramble the eggs in a bowl and add to the chicken. Add the green onion. Continue over medium high heat until egg is cooked. Avoid stirring the mixture.

  4. Place hot rice in a bowl and top with the chicken. Serve immediately (Serves 2-3).

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Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets

  • Pinch of Salt & Pepper

  • Olive Oil

  • Side options: Basmati Rice and Asparagus

Mango Salsa:

  • 1 Mango, diced

  • ½ Red Pepper, finely diced

  • ½ Red Onion, finely diced

  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)

  • ¼ cup packed Cilantro leaves, roughly chopped

  • 1 tbls. Honey

  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.

  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.

  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).