3/28/13-Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 29. March 2013 05:00

 


I created a quick and delicious meal with a healthy amount of ‘heart healthy fats’, and great flavor; Grilled Salmon with Red Wine Sauce.

Take a shallot (or finely chop a 1/8th cup of Vidalia onion), add ½ cup red wines (you choose), ¼ cup balsamic vinegar and reduce by half in volume by heating on high heat in a saucepan (watch so you don’t reduce too much).  Cool this and add 2 tbls. butter and 1 ½ tsp. fresh thyme leaves.  Blend.  Put into a freezer safe long container, wrapped in plastic wrap, and put into the freezer.

Grill the salmon *(either on a grill or in a grill mark pan on the stove.  Cook skin-side-down for 4 minutes, flip, remove skin, cook an additional 1 min. (for medium-rare.  Cook longer for well done meat).  Remove the red wine butter from the freezer (this can be used for steaks, chicken, asparagus, etc. for up to 3 months in the freezer, or 2 weeks in the fridge).  Cut a 1/8-1/4 inch pat and put on top of steaming meat (or melt and drizzle).

This butter just adds a different taste to your meat.  Use it for flavor; don’t go crazy with the butter.  Remember it does add more fats and calories to your overall dish.  It’s easy to go overboard with butter.  Just be mindful.

 

Sunday 3/28 Workout- 

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Sunday 3/28 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz roast beef, 1 slice whole wheat bread ( 210 cal)

1/2 cup mixed nuts (200 cal)

non fat chocolate pudding (60 cal)

 P.M. Snack-

whole wheat tortilla, 2 tbls boursin cheese (160 cal)

Dinner-

4 oz Salmon (130 cal)

1 cup steamed brocolli (26 cal)

1 cup zuchinni, garlic, onions ( 48 cal)

1/2 cup quieno ( 140 cal)

Dessert-

Pronos whey protein shake mix (150 cal)

TOTAL CALORIES:1539

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Paula's Healthy Living

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