post-workout salmon

Currently Digging: scrambled eggs and red beans

I saw this beautiful salmon at SAM'S CLUB. It's quite a fish! hehe

There's 2 fillets for a little over 2 pounds = $12.00
I think it was $5.++ per pound... it's well worth it!
Just think about it this way: if you eat salmon fillet at a restaurant it's baked with a little bit of sauce, let's say it is probably around 6 oz it will cost you $9.00

Let's see the break down of price here:

AT HOME:
> 4-5oz salmon = $2.00
> Low salt seasoning + Mr's dash = $0.20
> Baking labor = $nothing so easy to do, easy clean up
> Lemon =$0.25
> No butter, no extra salt, healthy = PRICELESS
> No guilt succulent pleasure of moist and tender salmon = PRICELESS
> Broccoli and Cauliflower medley pre-cut = $1.50

SO EASY TO DO!

1. Preheat oven 375 degrees.
2. Season the fillet with your fave seasoning (MINE: mr's dash, onion powder, garlic powder, paprika, pinch salt, freshly ground pepper, squirt of lemon, slices of ginger)
3. place in a foil or silicone lining (for easy cleanup)
4. Bake for 20-25 minutes... until done moist and smells like heaven!
   

Look at this: it's healthy.... filling... and yummy...

And that's my post-work out dinner.

PROTEIN, VEGGIES, and a FRUIT as my simple sugar source.... (I already ate a fruit, I just forgot to take a pic of it!)

QUICK UPDATE: i am down to 207.8lbs!

I AM THINKING: posting a sample menu... from breakfast til dinner on one of my HEALTHY DAYS!

shrimp and cabbage

Currently Digging: ice cold coke-zero

Just another healthy lunch i prepared last week before i went to the gym. This fueled me for 2 straight hours of work-out. Its light and healthy

SHRIMP: steamed (Days ago) then heated with lime, cilantro and pico de gallo.

BROWN RICE: rice cooker as always....

CABBAGE: with green peppers, heated through a skillet sprayed with can't beleieve it's not butter, mixed with seasoned boiled chicken (shredded), then tossed with fish sauce!I ate this with CHILI GARLIC OIL.

simple. quick. easy.

not my pish!

Currently Digging: potatoes and omelet.

oh its not my pish.... THANKS TO GEORGE FORMAN GRILL, now we can GRILLIFRY our whole tilapia!!!! yummmyyyyyyyyyyyyy............. ***thanks dad for cooking this one!***

NO OIL!

ITS HEALTHY!

WALANG TALSIK!

YUMMY PARIN!

CEREAL SALMON

Currently Digging: Deli ham sandwhich + tostitos & salsa

Something crunchy and fishy! I know when i cooked this, i was craving for CAPTAIN D's, but the thing is that's deep fried in vegetable oil. :( Instead i curved my craving with this pseudo-gourmetish meal. Presentation helps take the edge off that craving!

SALMON:
--I used about 4oz salmon piece seasoned with Mrs Dash and garlic powder. Using what i have in here, i used Go Lean cereals (plain no flavor not sweet at all) & press it on the salmon.
--In a baking sheet lightly greased with oil, baked this piece for <8mins.
--Beside it roast some broccoli, onions, mushrooms and green bell pepper. Season with salt & pepper.

SERVE WITH:
--simple garlicky yummy broth and home made croutons.

no sweat baked salmon

Just digged into: raw green mango, tuna and white/brown rice!

Lately, i've been so much into fish. I can't find quality ones in the local grocery store, but I found a good one at costco-- well it is farm-raised but what the heck, it is still fish! I would love to go to KC city market but it's a bit far to my place to just buy a piece of fish.

I got that from costco at $4.99/lb (this is a 1.6lb. fish usually divided into 6 portions)...

Don't you just love a sophisticated-pseudo-gourmet-style-meal in about 15mins cooking time or about 30mins with prep time?

DRY RUB: all suited based on my preference!
-mrs. dash original with citrus zest
-dried basil
-dried parsley
-salt
-pepper
-minced or pressed garlic
-garlic powder
-ginger root sliced
-*any other herb, or spices!

INTO THE OVEN:
-Preheat oven to 375*F (or 350 kung malakas ang oven)
-Line baking sheet with foil. Lightly (LIGHTLY) grease foil with can't believe its not butter spraY (0 calories!)
-Rub ingredients over salmon, sprinkle garlic on top and place ginger slices. Few more spritz of Can't believe it's not butter spray.
-***If baking entire salmon fillet with skin on: bake for about 12-17minutes (but keep an eye on it after 10mins!---salmon is crappy when it is too tough or overcooked. IT still has to be orangy/pinkish but flaky!) TRY poking it with finger if it is bouncing and sort of semi-firm to touch and flakes... it is done...
*** If baking salmon fillet cut up into 4-5oz slices, bake it for 8-10minutes!

SUPER EASY huh?!?! quite oricey than regular meals but A WHOLE LOTTA CHEAPER than eating out!!!

SERVE with: mixed brown and white rice + stir fried or roasted veggies

Condiments: Freshly ground black pepper or chili garlic sauce or salt or butter or NOTHING!

LOW FAT shrimp & potatoes

Currently Digging: mushroom soup & ground meat salad.

OHhhhhhhhhhhhhhhhh! I like shrimps, because it is packed with protein, salty to taste and easy to deal with... did i say it's so easy and fast to cook?!? Well here's one meal that i put together
in what? <15mins?>

SHRIMPs: store bought shrimps (easy peel, but i love it with heads sana but its not available.. so what the heck, it is still shrimps!)
~~~once water is boiling, drop shrimps until color change to orange. Drain. Serve. EASY?

POTATO: 1 medium sized potato. scrubbed and cleaned.
~~~place 1 potato in a potato microwave bag (love this kitchen cookware! hehe THANKS TO FRANKIE!). Cook for 4minutes on high heat. Check, if not soft yet, heat in 1 minute increments until done. Mine took 4minutes +2more minutes cuz our microwave isn't very hot =)

TOP: 1 tbsp of ranch dip or sourcream OR spray can't believe it's not butter (0 cal), freshly cracked black pepper.

SIDEs: clear home made chicks soup/broth with shredded chicken
~~~let it boil. Add lots of spinach leaves and.. serve HOOOOOOT! ***there's tons of recipe's online on making ur own broth! just grabbed one! I added tons of garlic! hehe:D***

• shrimps: 4-6oz = $2.00
• potato: 7-8oz = $0.40
• protein: 48.1 g
• carbs: 33.3 g
• fat: 4.0 g
• total calories: 380 Cal
  
  >>>cheap and healthy... what else can you ask
  for?!?<<<