Here is a super easy meal you can prep this week for lunch and/or dinner! Any time we prepare a meal it is a great goal to try to make half or your plate fruits and/or veggies, a quarter your grains or starchy vegetable, and a quarter your protein. This salmon and asparagus with rice is a great example of that and having it prepared ahead of time will make your week that much easier!
You will need:
- 4, 4oz. pieces of salmon
- 1 bunch of asparagus
- 4 cups of rice, cooked
- 8 oz. parmesan cheese
- 6 tsp. olive oil
- Garlic powder
- Juice of 1 lemon
- Preheat oven to 400F
- Prepare a baking tray with aluminum foil
- Coat salmon and asparagus in olive oil, garlic powder, and lemon juice
- Place salmon and asparagus onto baking tray and place into oven for ~15 minutes, until salmon is flaky, and asparagus is tender
- Prepare 4 cups of rice by combining 11⁄2 cup of rinsed rice with 3 cups of water in a pot, bring to a boil and then reduce the heat, cover and let simmer until all the water is absorbed
- Place 1 cup of rice, one 4 oz. serving of salmon, 14 spears of asparagus into an airtight container, top with 2 oz. of parmesan cheese and store in the fridge for up to 4 days
Exchanges: 4 meat, 2 vegetable, 3 starch, 2 dairy, 1 fat