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-
0
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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