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Receta Salmon One Panz Dinner

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Flavorful, healthful, economical, and easy to prepare. The sweating of the garlic, mushrooms and purple onion is from a cold start.

Tiempo de Prep:
Tiempo para Cocinar:
Raciónes: 6 bowls
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Ingredientes

Cost per serving $0.56 view details
  • Canned salmon (boneless/skinless 16 oz) drained
  • Can of stewed tomatoes (14.5 oz)
  • Fresh mushrooms - sliced (8 oz)
  • Fresh garlic (to your taste, for us 5 cloves)
  • Navy beans (14.5 oz can) drained and rinsed
  • Purple onion (medium/diced)
  • Red pepper flakes (1 tsp to 1.5 tsp)
  • Brown rice (one cup)
  • Italian seasoning (2 tsp)

Direcciones

  1. Begin by preparing the brown rice - I use the fasta pasta tool so it takes about 30-minutes in the microwave oven.
  2. Drain the salmon and remove the spine/bones, then chop and set aside.
  3. Add the red pepper flakes
  4. Add several swirls of Smart Balance Canola Oil in a 12 inch cast iron or similar type pan.
  5. Crush the garlic w/knife, mince and add to pan
  6. Add the diced purple onion.
  7. Add the sliced mushrooms then turn element on to medium to for about 15 to 20 minutes and stir periodically. Reduce temp if necessary.
  8. About half way add a half teaspoon of kosher salt, tsp of garlic powder and tsp of onion powder, stir and continue for five minutes
  9. Using poultry shears, cut up the stewed tomatoes in can then add to the pan
  10. Add the Navy beans
  11. Chop up the canned salmon and add to the pan and mix
  12. Bring back to boil then add Italian Seasoning, mix and reduce to simmer
  13. Taste and season again to your liking just before the rice is ready
  14. Add the cooked rice and mix
  15. Serve

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Nutrition Facts

Amount Per Serving %DV
Serving Size 145g
Recipe makes 6 servings
Calories 42  
Calories from Fat 2 5%
Total Fat 0.25g 0%
Saturated Fat 0.03g 0%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 181mg 8%
Potassium 265mg 8%
Total Carbs 9.65g 3%
Dietary Fiber 1.6g 5%
Sugars 5.87g 4%
Protein 1.37g 2%
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