500 Calorie Broiled Salmon, Rice, and Broccoli Recipe
This delicious and nutritious recipe features broiled salmon, rice, and broccoli, all seasoned with a variety of spices to enhance the flavor. It’s a balanced meal that’s perfect for those who want to enjoy a healthy, low-calorie dinner.
Ingredients (Serves 2)
– 2 salmon fillets (4 oz each) – 232 calories
– 1 tbsp olive oil – 120 calories
– 1 lemon (juiced) – 12 calories
– 1 tsp garlic powder – 8 calories
– 1 tsp onion powder – 8 calories
– 1 tsp paprika – 6 calories
– Salt and pepper to taste
For the Rice:
– 1/2 cup uncooked brown rice – 108 calories
For the Broccoli:
– 2 cups broccoli florets – 62 calories
– 1 tbsp olive oil – 120 calories
– Salt and pepper to taste
Instructions
Broiled Salmon:
1. Preheat your broiler to high and line a baking sheet with foil.
2. Place the salmon fillets on the prepared baking sheet.
3. In a small bowl, mix the olive oil, lemon juice, garlic powder, onion powder, paprika, salt, and pepper.
4. Brush the mixture evenly over the salmon fillets.
5. Broil the salmon for 8-10 minutes, or until it is cooked through and flakes easily with a fork.
Brown Rice:
1. Rinse the brown rice under cold water.
2. In a medium saucepan, bring 1 cup of water to a boil.
3. Add the rice, reduce the heat to low, cover, and simmer for about 45 minutes or until the water is absorbed and the rice is tender.
4. Fluff the rice with a fork and set aside.
Broccoli:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the broccoli florets with olive oil, salt, and pepper.
3. Spread the broccoli on a baking sheet in a single layer.
4. Roast the broccoli in the preheated oven for 15-20 minutes, or until tender and slightly crispy on the edges.
Assembling the Plate:
1. Divide the cooked brown rice evenly between two plates (1/4 cup cooked rice per plate).
2. Add a salmon fillet to each plate.
3. Divide the roasted broccoli evenly between the two plates.
Nutritional Information (Per Serving)
– **Broiled Salmon**: 188 calories (salmon) + 60 calories (olive oil) + 6 calories (lemon juice) + 4 calories (garlic powder) + 4 calories (onion powder) + 3 calories (paprika) = 265 calories
– **Brown Rice**: 54 calories
– **Roasted Broccoli**: 31 calories (broccoli) + 60 calories (olive oil) = 91 calories
**Total Calories per Serving**: 410 calories
This meal is well-balanced with protein from the salmon, fiber from the brown rice, and vitamins from the broccoli. Enjoy this healthy and delicious 500-calorie meal that’s easy to prepare and perfect for a nutritious dinner!