high protein meal Archives - Teri-Ann Carty

One Pan Creamy Orzo Chicken

Teri-Ann Carty — Fri, 06 Jun 2025 08:00:58 +0000

Home » high protein meal

One Pan Creamy Orzo Chicken

Created by: Teri-Ann Carty

Dinner’s done—all in one pan. You're going to love this Creamy Chicken and Orzo made with mushrooms, greens, and Parmigiano for a rich and satisfying meal that’s ready in under an hour. Perfect for cozy weeknights and totally customizable.

This post may contain affiliate links

One Pan Creamy Chicken and Orzo

I don’t know about you, but one pan meals are where it’s at for me. I love chucking everything into a pot and walking away. Seriously, there is something so freeing about not being so precious when cooking. Sometimes we can take ourselves pretty damn seriously so when we have the option, go wild and make this no fuss meal! I’ve made countless one pan meals that don’t make it to the blog, but this one – I just had to share! I love using ground chicken. It’s a much more cost-effective cut of meat, and with the price of all things way up, this is your sign to use it more! You could use any ground meat for this recipe; however, I would suggest something extra lean.

This recipe is perfect for a weeknight family meal or meal prepping. You can put the whole pot in the middle of the table and have everyone serve themselves, or you can serve this as a main course for a fancier dinner party. Orzo is such a versatile pasta, and it seems to be all the rage. As with all of my recipes, feel free to swap out the ingredients for the ones your family and friends love. I adore rapini, but it’s not for everyone! You could make an easy swap for spinach for a milder taste. Same goes for the mushrooms, I love ’em, but they aren’t everyone’s cup of tea. My friend Nicole makes a wicked Marry Me version of creamy chicken orzo that is absolutely delicious!

Want to make this vegan or dairy free? Use coconut milk in place of the cream, and a dairy-free parmesan like this one from Violife. Make it vegan by swapping the meat for TVP, tofu or canned chickpeas! The options are endless. This recipe is rich, flavourful, and perfect for my belly! This creamy chicken ozro gives all the comfort of a risotto, but with none of the fuss!

What Is Orzo?

Orzo is a small, rice-shaped pasta that cooks quickly and absorbs flavour beautifully. Despite its appearance, it is in fact pasta and not rice. It’s traditionally made from semolina flour. Its shape makes it ideal for soups, salads, and creamy one-pan meals like this one. If you’ve never tried orzo pasta, this recipe is the perfect way to start!

One-Pan Creamy Chicken Orzo Ingredients

You only need a few key ingredients to make this one pan chicken and orzo dish:

Olive oil & chili flakes: For a hint of heat and flavourful base.
Yellow onion & garlic: Aromatics that form the heart of the dish.
Extra lean ground chicken: Adds protein and soaks up all the surrounding flavour. Substitute for any ground meat or vegan alternative you’d like.
Dried thyme: Brings a subtle herbal note.
Shiitake mushrooms: Meaty, earthy texture that complements the chicken.
Rapini: Bitter greens that balance the richness. You can also use kale, spinach or any other green instead of rapini.
Chicken broth: Use a good-quality chicken stock or bone broth for maximum flavour.
Orzo: Obviously! The pasta that brings this dish together.
10% cream: Adds richness and body to the sauce. You can also use heavy cream or coconut milk for a dairy free alternative.
Parmigiano Reggiano: Salty, nutty, and key to the creamy texture.
Butter: Stirred in at the end for added gloss and flavour.
Salt & cracked pepper: Always to taste.

How to Make Creamy Chicken and Orzo

This creamy chicken orzo recipe comes together easily in one pan:

Saute aromatics

Heat olive oil in a large, deep-sided pan. Add chili flakes and onion. Cook until softened, then stir in garlic.

Brown the chicken

Add ground chicken and break it up with a spatula. Cook until nearly done.

Add thyme, mushrooms, and rapini

Cook until mushrooms release their juices and the rapini wilts.

Simmer with broth and orzo

Pour in the chicken broth and orzo. Bring to a boil, cover, and simmer for 10–12 minutes, stirring often to prevent sticking.

Finish with cream, cheese, and butter

Stir in cream, butter, and half the Parmigiano. Taste, adjust seasoning, and stir in the rest of the cheese before serving. This easy creamy chicken orzo is best served immediately while hot and cheesy.

What to Serve with Creamy Chicken and Orzo

This creamy chicken and orzo is hearty enough to stand on its own, but it also pairs beautifully with a few simple sides. Try serving it with a crisp green salad dressed in a bright lemon vinaigrette to balance the richness of the dish. Roasted vegetables like red pepper or carrots add warmth and depth, while garlic bread or crusty sourdough is perfect for soaking up every last bit of the creamy sauce.

Why You Will Love This Creamy Chicken Orzo Recipe

This isn’t your average chicken orzo pasta. This recipe delivers everything you want in a comfort dish—it’s one pot, which means minimal cleanup, and it’s rich and creamy without feeling too heavy. It’s also packed with protein and vegetables, making it as nourishing as it is satisfying. One of the things I love the most about this recipe is its versatility. Switch up any of the staples, such as the protein, vegetables or dairy products and make it your own. You can totally use whatever you have on hand, and cook time is a breeze. Ready in under an hour, this orzo recipe is perfect for busy weeknights or relaxed weekend dinners.

Creamy Orzo Chicken FAQ

Can Chicken Orzo Be Frozen? Yes! This dish freezes well. Cool completely before transferring to a sealed container. Freeze for up to 2 months. Reheat gently on the stovetop with a splash of broth or water to loosen it up.

What Type of Orzo to Use: Stick with regular orzo pasta made from durum wheat for the best texture. Whole wheat orzo also works well. Avoid overcooking to maintain a pleasant bite, similar to al dente.

What Kind of Chicken to Use: This recipe uses extra lean ground chicken for quick, even cooking and full flavour. You can easily substitute with diced chicken breast, boneless, skinless chicken thighs, ground turkey or even cooked chickpeas for a vegetarian version.

Can This Recipe Be Made Dairy-Free? Absolutely. To make a dairy-free chicken and orzo, replace the cream with coconut milk and use a plant-based Parmesan or nutritional yeast. Omit the butter or use a vegan alternative.

Is Orzo Gluten-Free? Traditional orzo is made from wheat, so it is not gluten-free. However, several brands offer gluten-free orzo alternatives made from rice or corn. Be sure to adjust cook time and stir frequently.

How do I keep orzo from sticking to the pan? Stir frequently during cooking and make sure the pan stays covered to trap moisture.

Did you make this recipe?

Don’t forget to leave a rating and review below and try these recipes next:

Creamy Pesto Chicken Pasta

High Protein Mediterranean Pasta Salad

Burrata Turkey Bolognese Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

One Pan Creamy Orzo Chicken

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 791kcal

Author Teri-Ann Carty

Equipment

large deep-sided pan or dutch oven, stove top
chefs knife

Ingredients

2 tbsp olive oil
1 pinch chili flakes
½ yellow onion diced
3 small garlic cloves minced
1 pound extra lean ground chicken*
1 tsp dried thyme
4 cups shiitake mushrooms sliced
4 cups rapini roughly chopped
2 cups chicken broth
1 cup 10% cream
1 cup orzo
1-2 tbsp butter
1 cup parmigiano reggiano
sea salt to taste
cracked pepper to taste

US Customary - Metric

Instructions

Heat a large deep-sided pan with olive oil.
Add chili flakes and onion. Saute onion until it starts to soften.
Add ground chicken. Use your spatula to break up the chicken. Once chicken is almost cooked through, add in minced garlic. Cook for 1 more minute before adding dried thyme.
Add mushrooms, tossing to coat. Once mushrooms start to soften, add chopped rapini. Season well with salt and pepper.
Stir in chicken broth and orzo. Bring mixture to a boil and cover with a lid. Cook for 10-12 minutes, stirring frequently so the orzo doesn't stick to the bottom of the pan.
Once orzo is cooked through, stir in cream and half of the Parmigiano.
Stir in butter.
Check for seasoning and add in remaining cheese.
Serve immediately and enjoy.

Notes

*This recipe would be great with shrimp, cubed chicken, chickpeas, ground turkey, or extra lean ground beef.

Nutrition

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High Protein Cottage Cheese Pizza

Teri-Ann Carty — Wed, 14 May 2025 08:00:31 +0000

Home » high protein meal

High Protein Cottage Cheese Pizza

Created by: Teri-Ann Carty

Fall in love with this healthy, high protein Cottage Cheese Pizza! With a crust made a pure protein goodness, an assortment of healthy and fun toppings, as well as a quick bake time, this pizza recipe is sure to become a favourite in your household! It's a wonderful option when you're craving something bad but want to be good!

This post may contain affiliate links

High Protein Cottage Cheese Pizza (Gluten-Free Option!)

This easy pizza crust has taken the world by storm, so I knew I needed to get on it while the iron was hot! This is a very close cousin to my Cottage Cheese Flatbread recipe, but it’s even easier since you don’t need the blender. Have you heard of this viral trend? It’s all over the internet right now, and I truly can say I understand why. I know I am not the only one who loves pizza but doesn’t love the fact that it’s a bit calorie-dense and lacks protein… that was until this recipe!

This easy pizza crust has become my new favourite thing to eat. I love how versatile it is. You can go wild with the toppings; dare I say pineapple?! You can switch up the spices in the dough, and you can make it as big or as little as you want – this recipe is all about customization! Cottage cheese has long been a staple in my fridge. It’s high in protein, creamy, and super versatile, and it just so happens to work beautifully in a pizza crust. Let’s do it!

High Protein Cottage Cheese Pizza Ingredients

Here’s everything you need for this protein cottage cheese pizza:

Cottage Cheese: I recommend full fat for creaminess and flavor. Low fat works in a pinch.
Eggs: Help bind everything together and provide extra protein.
All-Purpose Flour: Forms the structure of the crust. Substitute with an all purpose gluten-free flour if necessary.
Oregano & Salt: Add flavor to the base.
Everything But The Bagel Seasoning: For that extra pop of flavor and texture.
Pesto: In this recipe, I am going with a pesto sauce base. Use whatever you want, but this herby, garlicky goodness cannot be more perfect in my opinion!
Ground Beef: Truly, use whatever protein you’d like, leftover turkey, shredded chicken, tofu, tempeh – the options are endless.
Cherry Tomatoes: Roasted and juicy. They balance the richness of the cheese.
Mozzarella: Freshly grated melts best.
Baby Arugula & Basil Leaves: For topping post-bake—adds a fresh, peppery bite.

How to Make Cottage Cheese Pizza

Making cottage cheese pizza at home is way easier than you might think:

Preheat and Prep the Base

To begin your cottage cheese pizza, preheat your oven to 350°F and line a baking sheet with parchment paper. This recipe doesn’t use traditional pizza dough, so there’s no kneading or rise time—just a quick and easy base. Grab a mixing bowl and combine your full-fat cottage cheese, eggs, salt, oregano, and a generous sprinkle of everything bagel seasoning. This blend adds great flavor without extra fuss.

Shape and Bake the Cottage Cheese Pizza Crust

Once the mixture is well combined, spread it directly onto the parchment-lined sheet in your preferred pizza shape. It may look a little loose at first, but it firms up beautifully in the oven. Bake the cottage cheese pizza crust for 25–30 minutes until it’s golden brown around the edges. Remove from the oven and allow it to cool for a couple of minutes so the base sets before topping.

Add Toppings and Bake Again

Now for the fun part—toppings! Spread a layer of pesto over the cooled crust, then scatter cooked ground beef, halved cherry tomatoes, and freshly grated mozzarella. This combo keeps things light but flavorful, adding protein and healthy fats. Return the pizza to the oven and bake for another 8 minutes or until the cheese has melted and it’s looking irresistible.

Broil and Finish with Fresh Greens

To get that irresistible bubbly, browned finish, switch the oven to broil and cook the pizza for 1–2 minutes. Keep an eye on it so the cheese doesn’t burn. Once done, let your healthy pizza cool slightly before slicing. Burning your mouth at this point would literally be the worst thing possible. Top with fresh arugula and basil for a peppery, vibrant finish. This cottage cheese pizza is ready to serve—and yes, it truly satisfies that pizza craving.

Ways to Customize Your Cottage Cheese Pizza

Consider this recipe a guideline or template for creating your own masterpiece. This pizza is so easy to customize and make it all your own. Start with the cottage cheese pizza crust, then get creative with toppings and sauces. Swap classic marinara for white garlic sauce, spicy harissa, or even hot honey for a sweet kick. Boost the protein content by adding ground turkey, spicy sausage, crispy chickpeas, or roasted salmon. Load up on vegetables like bell peppers, red onion, zucchini, mushrooms, or roasted eggplant to make it extra nourishing. Don’t forget to play with cheese—try feta, cheddar or parmesan. With so many ways to personalize it, this cottage cheese pizza will never get boring.

Why My Cottage Cheese Pizza is So Good!

If all the million reasons above don’t convince you that this pizza is the best, let the internet convince you – high protein cottage cheese pizza is completely viral! Everyone is making this crust for a reason; it has everything going for it. The cottage cheese pizza crust is made without yeast, kneading, or rising time. It’s rich in protein thanks to the combination of cottage cheese and eggs, and it’s completely adaptable for gluten-free eaters using coconut flour in place of all-purpose flour.

With a cook time under 40 minutes, this recipe is ideal for busy weeknights when you want a healthy pizza that still feels indulgent. Whether you’re after a low calorie pizza crust, a protein pizza base, or just a fresh take on pizza night, this recipe checks every box.

Frequently Asked Questions About This Pizza

Do I Need to Blend The Cottage Cheese?

Nope! You don’t need to blend the cottage cheese for this pizza crust. Just give it a good stir in your mixing bowl and you’re good to go. The small curds bake into the crust and create a light, airy texture.

How to Store Leftovers

Wrap cooled slices and store them in the fridge for up to 3 days. Reheat in the toaster oven or skillet to keep the crust crispy.

What if I don’t like cottage cheese?

You might still like this crust. Once baked, the texture changes completely. But you could sub in ricotta for a slightly different result.

Will this satisfy my pizza craving?

Yes. The crust crisps up beautifully, and the toppings are customizable. It’s cheesy, savory, and deeply satisfying.

Other Cottage Cheese Recipes

If you loved this pizza, try these next:

Brown Butter Banana Bread

Granola Cottage Cheese Ice Cream

High Protein Chocolate Lava Cake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Cottage Cheese Pizza

Course Dinner, Lunch

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings slices

Calories 471kcal

Author Teri-Ann Carty

Equipment

baking sheet
oven
parchment paper

Ingredients

1 cup full fat cottage cheese low fat will work as well
2 eggs
¼ cup all purpose flour
1 tsp oregano
½ tsp salt
1 tbsp everything but the bagel seasoning
½ cup pesto
1 cup cooked ground beef
handful cherry tomatoes halved
1 cup mozzarella freshly grated
baby arugula for topping
basil leaves for topping

US Customary - Metric

Instructions

Preheat oven to 350°f and line a baking sheet with parchment paper. Add one 1 tsp of oil to avoid the dough from sticking
To a bowl, add cottage cheese, eggs and spices.
Mix together until fully combined.
Spread into desired shape onto parchment paper.
Bake for 25-30 minutes until golden brown. Let the dough rest for 2 minutes before adding pizza toppings.
Remove from the oven. Let the dough rest for 2 minutes before adding pizza toppings.
Bake for another 8 minutes.
Finally, turn the oven to broil and for the final 1-2 minutes to slightly brown your cheese.
Let the pizza rest for 2 minutes, slice and enjoy!!

Notes

Use all purpose gluten free blend if you want to keep this recipe GF friendly.

Nutrition

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Pomegranate Lamb and Rice

Teri-Ann Carty — Fri, 06 Dec 2024 09:30:17 +0000

Home » high protein meal

Pomegranate Lamb and Rice

Created by: Teri-Ann Carty

This Pomegranate Lamb and Rice is a flavorful and elegant meal that combines ground lamb, fluffy basmati rice, and a festive touch of pomegranate balsamic vinegar. Finished with warm spices, kale, and a topping of homemade maple almonds, this dish is perfect for the holidays or entertaining guests. Serve it with a dollop of yogurt for an extra-special touch.

This post may contain affiliate links

Pomegranate Lamb and Rice Dish

Christmas is around the corner and with all the holiday parties and festivities I can’t think of a better meal to serve than this gorgeous Pomegranate Lamb Rice. This dish will have your guests thinking you slaved over a hot stove for hours but in reality, it’s complete in under 1 hour. I have a love affair with Persian food. My hubby first made a dish from Minimalist Baker for me several years ago and since then, I’ve been hooked. I love the earthy flavours, deep spices and slow-cooked meat; it’s like a hug in a bowl. I am so proud to partner with Vomfass for this delicious meal. They make the most delicious oils, vinegar, pasta and so much more. They have the most unique flavour combinations that will simply blow your mind. I mean, GO to the website and buy gifts for all your foodie friends. I don’t bring booze as a hostess gift but I DO love buying extra virgin oils and food-related goodies! I used Vomfass Pomegranate Balsamic Vinegar in this dish and my Pomegranate Spiced Fizz Mocktail. Using the vinegar adds the most delicious flavour.

This dish is my adaptation of a classic Lebanese dish and I truly hope I’ve done it justice! I opted for ground lamb instead of lamb chops, plenty of fragrant spices, fluffy saffron basmati rice, and a sweet-tart twist from the Vomfass Pomegranate Balsamic Vinegar. Don’t spend hours in the kitchen this holiday season (unless you really want to) and make this delicious meal along with the most vibrant Pomegranate Spiced Fizz Mocktail and everyone will be raving about the meal for weeks to come!

Pomegranate Lamb and Saffron Rice Ingredients

Basmati Rice: This long-grain rice is fluffy, aromatic, and holds up beautifully in this dish. Rinsing it well removes excess starch, ensuring that each grain stays separate and doesn’t clump together!
Olive Oil: Adds richness to the dish and helps sauté the onion, garlic, and lamb, providing a flavorful base.
Chili Flakes: Just a pinch adds a subtle heat, balancing the warmth of the spices and giving the dish a little kick.
Onion: Sautéed until translucent, the onion adds a touch of sweetness and depth to the lamb mixture, building a rich, aromatic flavour.
Garlic: Minced garlic brings a punch of savoury flavour and pairs perfectly with the spices, adding warmth to the lamb.
Ground Lamb: The star protein of this dish, ground lamb is tender, juicy, and rich, absorbing the spices and pomegranate balsamic vinegar for a deeply flavorful result.
VomFASS Pomegranate Balsamic Vinegar: This vinegar is a game-changer, adding a sweet-tart flavour that beautifully balances the savoury lamb and earthy spices. Its tangy richness elevates the entire dish and adds complexity.

Cinnamon: This warming spice adds a sweet and aromatic note, pairing wonderfully with the lamb and pomegranate flavours.
Cardamom: A hint of cardamom brings a subtle, exotic sweetness and complements the other spices, adding depth.
Cumin: Earthy and aromatic, cumin adds warmth to the dish and enhances the natural flavours of the lamb.
Saffron: Crushed saffron provides a beautiful golden colour and delicate floral flavour, adding a special touch to the rice and making it feel festive.
Cremini Mushrooms: Roughly chopped, these mushrooms add a savoury, earthy element, blending well with the lamb and providing a hearty texture.
Walnuts: Chopped walnuts add crunch and a subtle nuttiness, balancing the richness of the lamb and adding texture to the dish.
Kale: Roughly chopped kale provides a fresh, slightly bitter contrast to the rich flavours. It adds colour, nutrients, and a touch of earthiness.
Pomegranate Seeds: These jewel-like seeds bring a burst of sweetness, acidity, and colour to the dish. They add a refreshing contrast to the savoury lamb and balance out the spices.

What Type of Lamb Can Be Used With This Dish

While this recipe uses ground lamb for its quick cooking time and rich flavour, you can also use lamb pieces if preferred. Ground lamb is easy to work with, but feel free to adjust based on what’s available.

How to Make This Lamb and Rice Dish

Prepare the Maple Almonds

Toss almonds with maple syrup, cinnamon, olive oil, and a pinch of salt. Bake on a parchment-lined sheet at 350°F for 20 minutes, stirring halfway. Let them cool and set aside.

Cook the Rice

Rinse basmati rice well, then boil it with water for 1 minute before reducing to low heat. Cover and cook for 15 minutes, then let it rest for 5 minutes before fluffing with a fork.

Cook the Lamb

In a large pan, heat olive oil and chilli flakes over medium heat. Add diced onion and cook until translucent, then add garlic. Cook for about 30 seconds before adding ground lamb.

Deglaze and Add Spices

Pour Vomfass Pomegranate Balsamic Vinegar over the lamb to deglaze the pan, allowing the flavours to meld. Stir in cinnamon, cardamom, and cumin.

Finish the Dish

Add mushrooms and walnuts, then season with salt and pepper. Once mushrooms are soft, stir in kale until wilted. Finally, fold in the cooked rice. Sprinkle with pomegranate seeds and chopped maple almonds before serving.

How To Serve Baked Lamb and Rice

Serve this baked lamb and rice as a festive main dish. It’s wonderful alongside plain yogurt or a cucumber-yogurt sauce to balance the flavours. For an extra holiday touch, add a simple side salad or roasted vegetables. This could also be a dish amongst many during a big family gathering or potluck!

Important Tips to Get Fluffy Rice

Rinse Your Rice: Rinsing basmati rice removes excess starch, helping it stay fluffy and separated.
Cook on Low Heat: After an initial boil, reduce to low heat and cover tightly to trap steam.
Fluff and Let Rest: Fluffing the rice and allowing it to rest for a few minutes prevents clumping.

Why You’ll Love This Lamb and Rice Dish

This Pomegranate Lamb and Rice dish is an elegant, flavorful meal that’s perfect for special occasions. Here’s why it’s a must-try:

Quick to Prepare: Despite its impressive look, this lamb and rice recipe comes together in under an hour.
Rich in Flavor: The Vomfass Pomegranate Balsamic Vinegar adds a unique twist that elevates the entire dish.
Festive Touches: With pomegranate seeds and warm spices, this dish is ideal for winter festivities and holiday spreads.

Don’t forget to leave a rating and review once you’ve tried this recipe!

Try these other delicious recipes next

Spiced Pomegranate Fizz Mocktail

Sweet Potato Chicken Soup

High Protein Beef and Rice Bowl

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Pomegranate Lamb Rice

Course Main Course

Cuisine Persian Inspired

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 882kcal

Author Teri-Ann Carty

Equipment

stovetop
pot
chefs knife
large pan or dutch oven
strainer
small pot with a lid

Ingredients

Maple Almonds Ingredients

¾ cup almonds
½ tsp cinnamon
1 tsp olive oil
1 tbsp maple syrup
pinch of salt

Lamb and Rice Ingredients

1 cup basmati rice well rinsed until water runs clear
1½ cup water
2 tbsp olive oil
1 pinch chili flakes
½ large onion small dice
3 garlic cloves minced
1 lb ground lamb
¼ cup Vomfass Pomegranate Balsamic vinegar
1 tsp cinnamon
½ tsp cardamom
½ tsp cumin
½ tsp saffron crushed
7 cremini mushrooms roughly chopped
½ cup walnuts roughly chopped
4 cups kale roughly chopped
½ cup pomegranate seeds
salt and cracked pepper to taste

US Customary - Metric

Instructions

Preheat oven to 350.
To a bowl add almonds, maple syrup, cinnamon, salt and olive oil. Stir to coat. Add To a parchment-lined baking sheet and bake for 20 minutes stirring halfway. Remove from the oven and let cool completely.
To a small pot add rinsed rice and water. Bring the rice to a vigorous boil for 1 minute, reduce heat to low, cover the pot tightly with the lid and cook for 15 minutes. Once 15 minutes is up, remove from the heat and let it rest for 5 more minutes. Remove the lid and fluff the rice with a fork. Set aside.
Add olive oil and chilli flakes to a large deep-sided pan. Add onion and cook for several minutes until translucent.
Add garlic and saute until fragrant. Approximately 30 seconds to 1 minute.
Add ground lamb to the pan, breaking up the lamb with a wooden spoon or tongs. Cook until no pink remains.
Pour Vomfass Pomegranate balsamic vinegar over the lamb to deglaze the pan. Cook for 1-2 minutes before adding spices.
Add mushrooms and walnuts. Season with salt and cracked pepper. Cook until mushrooms are soft.
Stir in kale and allow it to wilt slightly before adding in cooked rice. Use a large spoon to gently incorporate rice into the lamb mixture.
Finish with pomegranate seeds and chopped maple almonds.
Check for seasoning and serve.

Notes

You can use jasmine or basmati rice for this dish!

Buy the vinegar here!

Nutrition

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High Protein Cottage Cheese Wrap and Tuna Salad

Teri-Ann Carty — Mon, 17 Jun 2024 08:00:40 +0000

Home » high protein meal

High Protein Cottage Cheese Wrap and Tuna Salad

Created by: Teri-Ann Carty

High Protein Cottage Cheese Wrap and Tuna Salad is a quick, nutritious meal that's perfect for breakfast or lunch. Follow the recipe as I've made it or customize with your favorite ingredients. It's gluten free, packed with protein and is an amazing post workout option!

This post may contain affiliate links

High Protein Tuna Salad Cottage Cheese Wrap

Looking for a nutritious and delicious meal that’s quick to make, high in protein, and low in carbs? Introducing my High Protein Tuna Salad Cottage Cheese Wrap! This wrap is not only packed with protein but also incredibly versatile, allowing you to customize the ingredients to suit your taste. It’s perfect for a light but nutritional lunch or breakfast and an amazing option for post-workout recovery. Recently, this trend has been lighting up my socials, and it’s easy to see why. With approximately 25 grams of protein per cup of cottage cheese and 12 grams from two eggs, this wrap kept both me and the mister full for hours. I’m already thinking about my next variation—perhaps with sun-dried tomatoes! Let me know in the comments if you like that idea.

One of my favorite ways to enjoy this wrap is with a delicious tuna salad. Tuna salad has always been a go-to lunch for me because it’s easy to make and you can tweak it each time for variety. Lately, I’ve started using high-protein Greek yogurt instead of mayonnaise, and not only do I not miss the mayo – I also think it tastes better! This meal is perfect for anyone looking to increase their protein intake while enjoying a tasty and satisfying dish. Protein is all the rage these days, isn’t it? Let’s get rolling!

Ingredients for High Protein Tuna Salad

Tuna (in water): Never underestimate canned tuna! It’s a fantastic source of lean protein, providing about 20 grams of protein per 3-ounce serving; it’s rich in omega-3 fatty acids, which are essential for heart health and honestly, it’s just so easy to work with. Choosing Tuna packed in water rather than oil helps keep the calorie count lower, making it a great choice for a healthy, high-protein meal. The water is also a great gift to your kitties if you have
Greek Yogurt: Greek Yogurt is my high-protein substitute for mayonnaise, offering around 10 grams of protein per half-cup. It also adds a creamy texture and tangy flavor to the Tuna Salad. Additionally, Greek Yogurt contains probiotics, which support digestive health and boost the immune system.
Green Onion: Green Onions add a mild, fresh onion flavor to the salad without overpowering it. They are low in calories and provide a small amount of vitamins A and C, which are important for immune function and skin health. The green tops also add a nice pop of colour to the dish.
Dill Pickle: With a slightly sour and tangy taste; dill Pickles bring a crunchy element to the salad that complements the other ingredients nicely.
Celery: Adds an additional refreshing crunch with a subtle, slightly peppery flavor. It’s very low in calories and a good source of fibre, which helps with digestion. Celery also contains antioxidants and vitamins like A, K, and C, making it a nutritious addition to the recipe.
Mustard: Adds a sharp, tangy flavor to the Tuna Salad, enhancing the overall taste. It’s low in calories and fat, making it a healthy flavor booster. Mustard seeds are also rich in antioxidants and may have anti-inflammatory properties.
Salt and Pepper: These essential seasonings bring out the flavors of all the ingredients in the Tuna Salad. Salt enhances the overall taste, while Pepper adds a hint of heat and complexity. Using them in moderation is key to achieving a well-balanced dish.

Ingredients for High Protein Viral Cottage Cheese Wrap

Cottage Cheese: The main ingredient to these wraps; cottage cheese is an excellent source of protein, providing about 25 grams per cup. It’s also low in fat and carbohydrates, making it a great choice for a high-protein, low-carb diet.
Eggs: Eggs are another powerhouse of protein, with two eggs providing around 12 grams. They are also rich in essential nutrients like choline, which supports brain health, and lutein, which is good for eye health. The combination of Eggs and Cottage Cheese in this wrap ensures a substantial protein boost.
Garlic Powder, Onion Powder, and Paprika: These spices add depth and flavour to the wrap without adding extra calories or carbs. Garlic Powder and Onion Powder provide a savoury, aromatic base, while Paprika adds a hint of smokiness and colour. These spices also contain antioxidants that support overall health.
Dried Oregano: Oregano is a flavorful herb that brings a touch of Mediterranean flair to the wrap. It’s rich in antioxidants and has antibacterial properties. Oregano also contains vitamins A, C, and K, contributing to its nutritional benefits.
Salt and Cracked Pepper: A small amount of salt helps to balance the flavours, while cracked pepper adds subtle heat and complexity.

Optional Additional Ingredients

Avocado: Added for its healthy fats, fibre, additional protein and creamy texture. It’s rich in monounsaturated fats, which are good for heart health and provides vitamins like E, C, and several B vitamins. Avocado is optional but always welcome!
Microgreens or Arugula: These greens add a fresh, peppery taste and a satisfying crunch to the wrap. They are packed with vitamins, minerals, and antioxidants, making them a highly nutritious choice. Microgreens and Arugula are particularly rich in vitamins A, C, and K, and contribute to overall health and wellness.

How to Make The Cottage Cheese Wrap

Preheat your oven to 350°F. Line a baking sheet with parchment paper and grease it well to prevent sticking. Add all the cottage cheese wrap ingredients to a blender and blend until smooth.This is the blender that I use and I kid you not, everything always comes out super smooth. Pour the mixture onto the parchment and spread evenly. Bake in the preheated oven for 40-45 minutes until the wrap is set and lightly golden.

How to Make High Protein Tuna Salad

While the cottage cheese wrap is baking, drain the water from the tuna and add it to a bowl. If your tuna is chunky, break it up with a fork. Add the remaining tuna salad ingredients – Greek yogurt, green onion, dill pickle, celery, mustard, salt, and pepper—and stir to combine. Adjust the amount of Greek yogurt or mustard to your liking and season to taste.

Once your cottage cheese wrap is finished baking you can let it cool for a few moments before handling. Smash your half avocado directly on the wrap, add your greens on top and then add your tuna salad. Try to keep all items contained to one part of the wrap as your next step will be to roll them (length-wise) and then cut it in half! It’s THAT simple, all you’ve gotta do now is enjoy and do a little happy food dance!

Ways to Customize Your Cottage Cheese Wrap

One of the best things about this wrap is how customizable it is. You can add your favourite fillings to suit your taste and nutritional needs. Try adding smashed avocado for healthy fats, microgreens or arugula for a fresh crunch, or even some sun-dried tomatoes for a burst of flavor. The possibilities are endless, so get creative and make this wrap your own! If you have an idea for a cottage cheese wrap variation comment it below and I’ll make it happen!

Why You’re Going to Love This Meal

This Cottage Cheese Wrap is a game-changer because it’s high in protein, low in carbs, and incredibly easy to make. The combination of cottage cheese and eggs provides a solid protein base that will keep you full and satisfied. It’s perfect for busy days when you need a nutritious meal that doesn’t compromise on taste and will keep you satiated for hours. It’s also an incredibly versatile option that can be enjoyed for breakfast, lunch, or even as a post-workout snack.

Tips and Tricks for Perfect Wraps

Ensure your wraps turn out perfect every time, make sure to grease your parchment paper well to prevent sticking.
Blend the cottage cheese mixture until it’s completely smooth for the best texture.
When baking, keep an eye on the wrap to prevent overcooking; it should be set and slightly golden.

Other High Protein Meals to Try!

If you love this Cottage Cheese Wrap, you’ll definitely want to try some of my other high-protein recipes.

High Protein Mediterranean Pasta Salad

High Protein Beef and Rice Bowl

Protein French Toast

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Cottage Cheese Wrap and Tuna Salad

Course Dinner, Lunch, Main Course

Cuisine Canadian

Prep Time 15

Cook Time 40

Total Time 55

Servings

Calories 357kcal

Author Teri-Ann Carty

Equipment

cookie sheet, parchment paper, oven, blender

Ingredients

Tuna Salad Ingredients

1 can tuna in water my cats get the water!
¼ cup Greek yogurt more if you desire
1 green onion sliced
1 dill pickle small dice
1 celery stalk small dice
1 tbsp mustard
salt and pepper

Cottage Cheese Wrap Ingredients

1 cup cottage cheese
2 eggs
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp paprika
½ tsp oregano dried
¼ tsp salt and cracked pepper

Optional Additional Ingredients

½ avocado smashed
1 handful micro greens or arugula

US Customary - Metric

Instructions

Preheat oven to 350°F and line a baking sheet with parchment paper. Grease well to prevent sticking.
Blend cottage cheese wrap ingredients until smooth. Pour onto parchment and spread evenly. Bake for 40-45 minutes.
While the wrap is baking, drain tuna and add to a bowl. Break up with a fork if chunky. Add remaining tuna salad ingredients and stir to combine. Season to taste.
Once the wrap is baked, optionally add smashed avocado and tuna salad. Roll, cut in half, and enjoy!

Nutrition

The post High Protein Cottage Cheese Wrap and Tuna Salad appeared first on Teri-Ann Carty.

Bruschetta Pasta Salad

Teri-Ann Carty — Fri, 14 Jun 2024 08:00:09 +0000

Home » high protein meal

Bruschetta Pasta Salad

Created by: Teri-Ann Carty

Pasta salad but make it super simple! This Bruschetta Pasta Salad is the perfect dish to make for your next cookout, BBQ, or backyard bash. It comes together in under 20 minutes, so it works like a charm if you're crushed for time. Summer is meant to be spent outdoors and not stuck in your kitchen! The white balsamic in this dressing is so lovely and complements the other ingredients perfectly!

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Bruschetta Pasta Salad: A Summer Staple

Summertime calls for easy, breezy recipes that let you spend more time enjoying the sunshine and less time in the kitchen. That’s why this 20 minute Bruschetta Pasta Salad is the perfect option if you’re craving a vibrant, fresh, and super simple dish. It’s perfect for any cookout, BBQ, or backyard bash as it serves 4 or more and takes little to no effort to make! I’m all about making healthy choices without compromising flavor and this cold pasta salad is no exception. The high-protein Chickapea pasta gives it a nutritious boost, and the texture is absolutely fantastic. You can check out my favorite Chickapea pasta here.

What sets this salad apart is the delightful white balsamic dressing. It’s light, tangy, and elevates the dish to a whole new level. While you could use red wine or regular balsamic vinegar, I truly recommend getting your hands on white balsamic for that extra special touch. It pairs beautifully with cherry tomatoes, fresh basil, and creamy mini bocconcini cheese, creating a flavor explosion in every bite. Get ready to wow your guests and make this Bruschetta Pasta Salad!

Bruschetta Pasta Salad Ingredients

Vinaigrette Ingredients

Shallot: This small, bulb-shaped onion has a more delicate and sweet flavour than regular onions. Its finely minced form blends seamlessly into the vinaigrette, providing subtle undertones that enhance the overall taste without overpowering the dressing.
Garlic: Known for its strong and distinctive flavor, garlic is a key ingredient in many dressings. When minced, the flavor infuses the vinaigrette and complements the sweetness of the shallots.
Dried Oregano: A staple in Mediterranean cooking, dried oregano has a warm, slightly bitter taste that adds depth and complexity to the vinaigrette.
White Balsamic Vinegar: The ingredient that sets this vinaigrette aside from others! I use this white balsamic vinegar and it’s absolutely delicious! This vinegar offers a lighter, slightly sweet alternative to traditional dark balsamic vinegar. Its delicate acidity enhances the vinaigrette without being overpowering, adding a subtle sweetness and a crisp, tangy finish that brightens the entire dish.
Olive Oil: Extra virgin olive oil is the backbone of the vinaigrette, providing a rich, smooth texture that helps emulsify the other ingredients. Its fruity and slightly peppery notes add depth to the flavor profile, making the dressing silky and luxurious.
Sea Salt and Cracked Pepper: These essential seasonings enhance all the other flavors in the vinaigrette. Sea salt provides a pure, clean saltiness, while cracked pepper adds a hint of heat and complexity, balancing the sweetness and acidity.
Chili Flakes: Just a pinch of chili flakes adds subtle heat to the vinaigrette, creating a more dynamic and exciting flavor profile.

For the pasta salad:

Gluten-Free Fusilli: This spiral-shaped pasta is perfect for holding onto the vinaigrette and other ingredients. I used Chickapea and its texture and flavor are AMAZING. Usually, I am not a fan of high protein pasta because they don’t hold up well but I am pleasantly surprised with this one! It’s made from chickpeas and takes the nutritional value of this pasta salad to a new high. It’s the perfect gluten-free option for this dish.
Mini Bocconcini Cheese: These small, ball-shaped mozzarella cheeses are mild, creamy, and slightly tangy. They add a soft, luscious texture to the salad, creating delightful pockets of creamy flavor that pair well with the fresh vegetables and vinaigrette.
Cherry Tomatoes: Bursting with sweetness and juiciness, cherry tomatoes are a vibrant addition to the salad. Their bright red colour and refreshing taste bring a burst of freshness, balancing the creaminess of the cheese and the heartiness of the pasta.
Basil Leaves: Fresh basil leaves release a fragrant aroma and a slightly sweet, peppery flavor. This herb is a classic in Italian cuisine, adding a fresh, green element that enhances the overall taste and aroma of the salad.
Baby Spinach: Tender and nutrient-rich, baby spinach leaves add a mild, slightly earthy flavor and a vibrant green color to the salad. They provide essential vitamins and minerals, making the salad more nutritious and balanced.
Butter Beans: I love butter beans, and if you’ve been around long enough you will know that! Butter beans are also known as lima beans but you can honestly use whatever soft and buttery bean you have on hand. These babies are packed with protein and add a hearty texture and a slightly nutty flavor, making the salad more filling and satisfying.
Sea Salt and Cracked Pepper: Rounding the overall flavor of this pasta salad, use these two ingredients as your taste permits!

What’s in Bruschetta Pasta Salad?

This Bruschetta Pasta Salad combines all the classic flavors of traditional bruschetta with the heartiness of pasta salad. Fresh basil, cherry tomatoes, and mini bocconcini cheese are tossed with gluten-free fusilli and a white balsamic vinaigrette. The addition of baby spinach and butter beans adds extra nutrients and texture, making this a filling and delicious dish.

What Kind of Pasta to Use

For this Bruschetta Pasta Salad, I recommend using this Gluten-Free Fusilli from Chickapea. Its high-protein content makes it an excellent choice for those looking to add more protein to their diet without resorting to meat or fish. The texture and flavor of this pasta complement the other ingredients perfectly. If you don’t have this pasta on hand, I suggest using any noodle that has some texture so it can capture all the goodies in this salad!

How To Make Bruschetta Pasta Salad

Start by preparing the vinaigrette. In a small bowl, whisk together finely minced shallot and garlic, dried oregano, white balsamic vinegar, olive oil, sea salt, cracked pepper, and a pinch of chili flakes until well combined. Put this aside until it’s time to combine everything.

Next, cook the gluten-free fusilli according to the package instructions. Once cooked, drain the pasta and let it cool. In a large bowl, combine the cooled pasta with halved cherry tomatoes, mini bocconcini cheese, and rinsed butter beans. Toss these ingredients together to evenly distribute them.

Finally, add baby spinach, chiffonade basil leaves, and Parmigiano cheese to the bowl. Toss the salad again to mix in the greens and cheese. Pour the prepared vinaigrette over the pasta salad, and season with additional sea salt and cracked pepper to taste. Allow the salad to rest for a bit before serving, as the flavors will meld and improve with time.

Make-Ahead Tips for Bruschetta Pasta Salad

This Bruschetta Pasta Salad is perfect for making ahead. Prepare the salad as directed and store it in an airtight container in the refrigerator. The flavors will continue to develop, making it even more delicious the next day. Just give it a good toss before serving. I’ve made this salad as a meal prep previously and it is such a great solution because it doesn’t need to be heated up and arguably taste better after it’s had some time to sit.

What to Serve with Bruschetta Pasta

Bruschetta Pasta Salad pairs well with grilled meats, fish, crispy tofu or even as a standalone main course. It’s a versatile dish that complements a variety of summer favorites. Serve it with grilled chicken, steak, or fish for a complete meal, or enjoy it on its own as a light and refreshing lunch.

Why You’re Going to Love This Cold Pasta Salad

You’re going to fall head over heels for this Bruschetta Pasta Salad because it checks all the boxes for a perfect summer dish. It’s incredibly easy to make, coming together in under 20 minutes, which means less time in the kitchen and more time enjoying the sun. The combination of high-protein Chickapea pasta, juicy cherry tomatoes, fresh basil, and creamy mini bocconcini cheese makes every bite a burst of flavor and nutrition. The white balsamic vinaigrette adds a tangy, sophisticated touch that elevates the whole dish. It’s versatile enough to be served as a main dish, side dish, or even a light lunch and is always impressive!

Other Amazing Summer Dishes to Try

Summer is all about fresh, vibrant flavors, and there are plenty of other amazing dishes you should try to make the most of the season. If you liked this recipe don’t forget to leave a comment and rate below. Check out these recipes before you go!

High Protein Mediterranean Pasta Salad

Both Things Can Be True Salad

BBQ Tofu Salad

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Bruschetta Pasta Salad

Course Main Course, Salad

Cuisine Canadian, Italian

Prep Time 20

Total Time 20

Servings

Calories 562kcal

Author Teri-Ann Carty

Equipment

stovetop
pot
big bowl

Ingredients

Vinaigrette Ingredients

1 shallot finely minced
2 garlic cloves minced
1 tsp dried oregano
3 tbsp white balsamic vinegar
4 tbsp olive oil
sea salt and cracked pepper
1 pinch chili flakes

Pasta Salad Ingredients

227 grams gluten free fusilli
200 grams mini bocconcini cheese drained
3 cups cherry tomatoes halved
7-8 basil leaves chiffonade
4 cups baby spinach
1 can butter beans drained and rinsed
sea salt and cracked pepper
Parmigiano cheese

US Customary - Metric

Instructions

Whisk vinaigrette ingredients into a small bowl.
Add cooked pasta, tomatoes, mini bocconcini and butter beans into a large bowl and toss to combine.
Add spinach, basil and parmigiano and toss again.
Pour over dressing and season with salt and cracked pepper.
Set aside to rest until ready to eat. The longer it sits, the better.

Nutrition

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High Protein Mediterranean Pasta Salad

Teri-Ann Carty — Fri, 24 May 2024 08:00:38 +0000

Home » high protein meal

High Protein Mediterranean Pasta Salad

Created by: Teri-Ann Carty

Dive into the vibrant world of Mediterranean flavors with this High Protein Mediterranean Pasta Salad. This dish combines the robustness of chickpea pasta with a colorful array of fresh ingredients like artichoke hearts, sun-dried tomatoes, and Kalamata olives, all tossed in a zesty homemade dressing. Perfect for those seeking a nutritious boost without skimping on taste. This pasta salad is not only filling but also brimming with protein, gluten free and ready in 30 minutes. It's an excellent choice for family gatherings, picnics, or just a refreshing meal on a warm day, offering a delicious way to stay energized and satisfied.

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Easy Pasta Salad

As the days grow longer and the air begins to warm up I start to get a craving for fresh easy meals that allow me to spend more time outside! I asked you all what you’d like to see more of and pasta salad recipes were top of the list – so here we have this incredible High Protein Mediterranean Pasta Salad! It’s the perfect time to introduce a meals that captures the essence of sun-drenched Mediterranean flavors and the freshness of cold pasta salads. Inspired by the fresh, vibrant flavors that define Mediterranean cuisine, this pasta salad is a harmonious blend of health and taste. Crafted with chickpea pasta, this dish is a protein powerhouse that’s perfectly suited to fuel your summer adventures, from sunny beach days to relaxing backyard gatherings.

With ingredients like tangy crumbled feta cheese, crisp vegetables, and a dressing rich in olive oil and red wine vinegar, each forkful bursts with flavor. What’s more, it’s incredibly versatile, and easily adapted to include your favorite summer veggies or whatever you have on hand. Whether you’re looking to impress at a potluck or simply want to add a nutritious option to your meal rotation, this Mediterranean Pasta Salad recipe promises to be all those things and more!

High Protein Mediterranean Salad Ingredients

Chickpea Elbow Macaroni: A gluten-free, high-protein alternative to traditional pasta, making it an excellent choice for those looking to increase their protein intake without sacrificing flavor. You could also try orzo pasta, or regular wheat pasta if that is what you have on hand! I used these ones!
Artichoke Hearts: Packed with fibre and antioxidants, artichokes add a tender texture and a slight tang to this Greek pasta salad inspired dish.
Sun Dried Tomatoes: Offer a chewy texture and a concentrated burst of sweetness, enhancing the overall richness of the dish.
Kalamata Olives: Known for their bold flavor, these olives add a touch of Mediterranean authenticity and are rich in healthy fats.
Corn and Edamame: Both ingredients add sweetness and crunch, as well as a good dose of plant protein. Ideally, you can swap these vegetables out with anything you have on hand like red bell peppers, cucumber, or any other vegetables.
Feta Cheese: Provides a creamy, salty contrast to the other flavors in the salad and adds calcium.
Chicken Breast: A lean protein source that complements the hearty ingredients, making the salad a complete meal. Opt to skip adding chicken breast if you’re making a meat-free salad. Crispy tofu or falafels would be a nice substitute.
Cherry Tomatoes: Their juiciness and vibrant color make them a fresh, acidic component that balances the richness of the other ingredients.
Baby Arugula: Adds a peppery note, enhancing the freshness of the salad.
Green Onion: Offers a mild, crunchy bite that finishes the dish beautifully. Red onion can be used if you want a more pungent flavor.

Pasta Salad Dressing

Dijon Mustard: A key component that emulsifies the dressing, providing a tangy sharpness that binds the other flavors together. Its creamy texture helps to blend the oil and vinegar seamlessly.
Grated Garlic: Adds a pungent kick that’s crucial for any Mediterranean-inspired dish.
Red Wine Vinegar: This provides a bright acidity that cuts through the richness of the olive oil, enhancing the overall freshness of the salad. Red wine vinegar is also known for its ability to improve heart health and aid in digestion.
Dried Oregano: A staple in Mediterranean cuisine, dried oregano brings a subtle earthiness with hints of mint and hay, complementing the bold flavors of the garlic and mustard.
Salt and Pepper: Essential for seasoning, they fine-tune the dressing, enhancing all the other ingredients. Salt helps to balance the acidity of the vinegar, while pepper adds a slight heat that gives the dressing a little complexity. If you want to add a little spice to this dressing you could add red pepper flakes.
Olive Oil: Acts as the base of the dressing, adding a smooth and velvety texture. Extra virgin olive oil is preferred for its rich flavor and health benefits, including heart-healthy fats and antioxidants, which contribute to the overall richness and depth of the salad dressing.

How to Make Mediterranean Pasta Salad

Begin making your salad by defrosting the corn and edamame, and set them aside while you cook the pasta. If you’re cooking with chickpea usually cooks perfectly at the recommended time. While your pasta is cooking, start preparing the dressing by combining Dijon mustard, grated garlic, red wine vinegar, dried oregano, salt, pepper, and olive oil in a small mason jar. Secure the lid and shake vigorously until the dressing is well emulsified.

Once the pasta is cooked and drained, transfer it to a large bowl and let it cool slightly. Layer the defrosted corn, edamame, artichoke hearts, sun-dried tomatoes, kalamata olives, crumbled feta, cooked chicken, cherry tomatoes, arugula, and green onion. Gently toss everything together with a large slotted spoon. Drizzle the prepared dressing over the salad and toss again to ensure everything is evenly coated. Taste and adjust seasoning if necessary before serving. If you let the whole dish sit at room temperature for a bit before eating, all of the flavors will come together and intensify even more!

What To Serve With Cold Mediterranean Pasta Salad

This salad is jam packed all on its own but it pairs beautifully with a side of hummus and crackers, a few slices of bread or a fresh citrus drink. You can enjoy this summer pasta salad as a main or as a side!

My Best Pasta Salad Tips

For the best flavor, let the salad sit for a few hours before serving. This allows the ingredients to soak up the dressing and the flavors to meld beautifully. Also, always taste for seasoning after the salad has been dressed and adjust accordingly.

How to Store Mediterranean Pasta Salad

This pasta salad keeps well in the refrigerator for up to three days. Store it in an airtight container to maintain freshness. If planning to enjoy it over several days, you might consider adding a little extra olive oil before serving to freshen it up!

Why You’ll Love This Easy Mediterranean Pasta Salad

It’s not just the ease of making this salad that will win you over, but the explosion of flavors from such simple ingredients. Each of these pasta salad ingredients offers a taste of the Mediterranean, making it a perfect choice for any summer meal. It’s easy to enjoy the day of or days later which also makes it perfect for meal prepping a busy week or big event!

Other Summer Salad Recipes

If you love this pasta salad, don’t miss out on trying other summer favorites like:

Tuna Nicoise Salad

Green Goddess Pesto Pasta Salad

Tomato Peach Corn Panzanella Salad

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Mediterranean Pasta Salad

Course Pasta, Salad

Cuisine Canadian, Mediterranean

Prep Time 20

Cook Time 15

Total Time 35

Servings

Calories 303kcal

Author Teri-Ann Carty

Equipment

pasta pot
cutting board
chefs knife
mason jar
large salad bowl

Ingredients

1 box chickpea elbow macaroni 228g
1 cup artichoke hearts in oil roughly chopped
⅓ cup sun-dried tomatoes in oil roughly chopped
¼ cup kalamata olives
1 cup frozen corn dethawed
¾ cup frozen edamame dethawed
1 cup feta
1 cooked chicken breast cubed or shredded
2 cups cherry tomatoes halved or quartered
4 cups baby arugula
1 green onion thinly sliced
salt and pepper to taste

Dressing Ingredients

1 tsp dijon mustard
1 clove garlic grated
3 tbsp red wine vinegar
½ tsp dried oregano
pinch of salt and pepper
4 tbsp olive oil

US Customary - Metric

Instructions

Take corn and edamame out of the freezer and set aside to defrost.
Cook pasta according to package. This brand was on point with the cook time!
Prepare the dressing by adding all the ingredients into a small mason jar. Cover with a lid and shake until well emulsified.
Once pasta is cooked, drain and add to a large bowl.
Layer the ingredients on top of pasta and gently toss using a large slotted spoon.
Pour dressing on top and toss again. Taste for seasoning and serve.

Notes

If eating the same day, cover salad with a kitchen towel and let it sit at room temperature to allow all the ingredients to marinate together. If you need to refrigerate it, take it out to let it come up to room temperature before serving. Tastes better at room temperature.

Click here to purchase the same high protein pasta I used!

Nutrition

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High Protein Beef and Rice Bowl

Teri-Ann Carty — Fri, 10 May 2024 08:00:16 +0000

Home » high protein meal

High Protein Beef and Rice Bowl

Created by: Teri-Ann Carty

Created out of a craving for something hearty yet straightforward, this High Protein Beef and Rice Bowl combines lean ground beef, fiber rich beans, and vibrant vegetables, all tossed in a savory homemade sauce. Ready in 30 minutes, this dish is perfect for feeding a few hungry bellies with a delicious mix of protein and fibre to keep you satiated.

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Easy Beef Bowls

Ever hungry for something so filling, tasty and satifisying that you stand in front of your fridge until the ingredients scream “choose me!” That is exactly what happened on one fine evening when hungry struck and the hubby and I were asking our daily “whats for dinner tonight?” With just a pound of ground beef in the fridge, a few vegetables and a craving for something satisfying yet straightforward this High Protein Beef and Rice Bowl was born. I’ve seen various beef and rice recipes online but I wanted to elevate mine to include more fiber, protein and less sodium in my sauce. It resulted in a dish that not only feeds a few hungry people quickly but does so with a rich tapestry of flavors enhanced by a “special sauce” I concocted. Let’s dive into how you can bring this delectable and nourishing meal to your table.

High Protein Beef and Rice Bowl Ingredients

Cooked Rice: Serves as the hearty base of the dish. Opting for black or wild rice increases the protein content and nutritional density; providing antioxidants and more fibre, which contribute to a more satisfying and nutritious meal. There is approximately 3-4 grams of protein per cup for white rice, 5-6 grams per cup for brown rice, and up to 9 grams per cup for black rice.
Lean Ground Beef: A key source of high-quality, lean protein and essential nutrients like iron and B vitamins. Approximately 22 grams of protein per 3 ounces of cooked serving.
Kidney Beans: These beans add plant-based protein and fibre, enhancing the dish’s satiety level. They also provide a nice textural contrast and help stabilize blood sugar levels, thanks to their low glycemic index. There is about 13 grams of protein per cup.
Olive Oil & Chili Flakes: Olive oil adds a heart-healthy fat that enhances the absorption of fat-soluble vitamins and adds richness to the dish. The chili flakes introduce a gentle heat that can boost metabolism and add depth to the flavor profile.
Onion &Garlic: These aromatics are foundational for building flavor.
Sriracha & Maple Syrup: The sriracha adds a spicy complexity which balances the sweetness of the maple syrup. Maple syrup provides natural sweetness with a lower glycemic index compared to refined sugars.
Tamari & Sesame Oil: Tamari, a gluten-free soy sauce alternative, offers a rich umami flavor often with lower sodium levels. I use it often to enhance the overall of a dish. Sesame oil, rich in healthy fats, adds a distinct and aromatic flavor depth.
Red Bell Pepper & Zucchini: Both vegetables are low in calories but high in essential nutrients, including vitamins C and K, potassium, and fiber. They add crunch, color, and a variety of textures to the bowl. Essentially you could make this bowl with whatever vegetables you have on hand.
Arugula or Spinach & Cilantro: These greens are not only a source of vitamins and minerals but also add fresh, peppery notes to the dish. Arugula and spinach are great sources of iron and calcium, which are important for overall health and well-being.

How to Make Beef Bowls

Start by cooking your rice as per the package instructions, opting for a rice variety that aligns with your nutritional goals. In a large pan, heat the olive oil with chili flakes, then sauté onions until they’re translucent. Add the ground beef, breaking it into small pieces as it cooks, ensuring it browns nicely before mixing in the garlic.

For the sauce, whisk together sriracha, maple syrup, tamari, and sesame oil in a bowl. Once the beef is cooked, stir in the kidney beans, diced zucchini, and red pepper. Let the vegetables soften slightly before pouring in the prepared sauce, ensuring everything is beautifully coated and savory. Finish by tossing in the greens like arugula or spinach with fresh cilantro for a burst of freshness.

What to Serve with These Ground Beef Bowls

These beef bowls are quite fulfilling on their own, but you can complement them with a side salad for added nutrients. For those looking for a low-carb option, consider substituting rice with cauliflower rice or another grain-free alternative. This is also an incredible dish for meal prepping so make a large amount and separate into single serving containers for your own convenience!

What is The Best Rice to Use?

For this recipe, choosing a rice that adds both flavor and a protein boost is ideal. Consider options like brown rice for its nutty texture and additional fiber or black rice for higher antioxidant properties. Both choices maintain the dish’s health-focused integrity without compromising taste.

If you like this recipe make sure you check out these other quick and healthy dinner options:

Marry Me Chicken Pasta

French Onion Soup Pasta Bake

Vegan Pho

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Beef and Rice Bowl

Course Dinner, Lunch, Main Course, Meal Prep

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 680kcal

Author Teri-Ann Carty

Equipment

stovetop
pot
large pan

Ingredients

3 cups cooked rice or 1 cup uncooked
2 tbsp olive oil
pinch chili flakes
½ onion diced
2 cloves garlic minced
1 pound lean ground beef
1 small can kidney beans drained and rinsed well
1 tbsp sriracha
1 tbsp maple syrup
¼ cup tamari
1 tsp sesame oil
½ red bell pepper diced
½ zucchini diced
1 fistful arugula or spinach
1 fistful cilantro roughly chopped

US Customary - Metric

Instructions

Cook rice according to the package.
In a large pan heat oil and chili flakes. Add onion and cook until translucent.
Add in ground beef. Use a hard sided spatula to break up beef into mall pieces. Once no pink remains, add minced garlic and season with salt and cracked pepper.
While beef is cooking, make the sauce. Add sriracha, maple syrup, tamari and sesame oil into a small bowl and whisk to combine.
Add kidney beans, zucchini, and red pepper to the beef mixture. Season with salt and cracked pepper. Cook until veggies start to soften.
Pour sauce into mixture and stir to coat.
Toss in arugula and cilantro and mix to combine. Check for seasoning.
Divide rice into bowls and top with beef mixture.

Nutrition

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Burrata Turkey Bolognese Pasta

Teri-Ann Carty — Mon, 15 Apr 2024 08:00:29 +0000

Home » high protein meal

Burrata Turkey Bolognese Pasta

Created by: Teri-Ann Carty

Not your typical Bolognese, this Burrata Turkey Bolognese Pasta blends unconventional ingredients like burrata and asparagus with the lean goodness of turkey. Ideal for a satisfying, protein-rich meal.

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Easy Turkey Bolognese

This Burrata Turkey Bolognese Pasta is the perfect blend of traditional comfort with a refreshing twist. I steered a little in a different direction from the traditional bolognese sauce with this recipe as blood sugar has been top of my mind and I wanted to create a recipe that supports that.

This recipe is a creative meld of homemade sauce, luxurious burrata, and crisp asparagus. Designed with nutritional balance in mind, it provides ample protein, fibre, and healthy fats, which are crucial for maintaining blood sugar levels and overall well-being during the lively spring months.

Crafted during a burst of inspiration, this Burrata Turkey Bolognese Pasta is far from your average pasta dish. It uniquely pairs lean, protein-rich turkey with the creamy textures of burrata and the vibrant, freshness of asparagus. This concoction is not just about indulging in good food—it’s about enriching your meal with quality ingredients that support a healthy lifestyle.

It’s an ideal recipe for anyone looking to refresh their meal repertoire with something that’s both wholesome and hearty. Whether you’re planning a family dinner or a more elaborate gathering, this Burrata Turkey Bolognese Pasta will bring a touch of delight to your table, promising a satisfying meal that’s packed with flavor and good health.

Ingredients for Turkey Bolognese

Lean Ground Turkey: The star of this recipe, lean ground turkey is a stellar source of lean protein that helps maintain muscle mass and keeps you satiated, crucial for blood sugar management. It’s a healthier alternative to red meat and still delivers a satisfying depth of flavour.
Asparagus: Adored for its ability to pack so many health benefits; asparagus is packed with fiber, folate, and vitamins A, C, and K. It adds a lovely crisp to this salad and helps balance any diet.
Curly Kale: This nutrient-dense green is loaded with vitamins A, K, C, and manganese. It’s also a great source of dietary fibre and antioxidants, supporting heart health and providing anti-inflammatory benefits. I love the element of pepperiness it brings to the dish and it holds its structure a little better than spinach but that would also be a great option for this recipe.
Homemade Tomato Sauce: Using homemade tomato sauce ensures control over ingredients and avoids added sugars and preservatives often found in store-bought versions. Tomatoes are a fantastic source of vitamin C, potassium, folate, and vitamin K, all essential for heart health. I love making tomato sauce and if you’ve never done it, I highly recommend it because it’s much easier than you’d think and it’s a very fulfilling process!
Burrata: While indulgent, burrata also adds a wonderful creaminess to the dish. It’s rich in protein and calcium, which are crucial for bone health. We all need a little something, something and burrata will happily be that something.
Whole Grain Gluten Free Farfalle: Chosen for its higher fibre content compared to traditional pasta, it helps in managing blood sugar levels, making this dish suitable for those with gluten sensitivities without sacrificing taste or texture. Any pasta will work for this recipe. I used Jovial pasta for this recipe
Extra Virgin Olive Oil & Chili Flakes: Olive oil is a heart-healthy fat that enhances the absorption of vitamins, while chili flakes add a subtle metabolism-boosting heat.
Garlic & Onion: These aromatics are not just for flavour, they are also packed with nutritional benefits and vitamins.
Parmigiano Cheese: Adds a rich umami flavor with much less fat compared to other cheeses, and its a good source of protein and calcium.

What is Bolognese Exactly?

Traditionally, a classic bolognese sauce is a slow-cooked Italian sauce including a meat base. Bolognese is from Bologna, Italy and is a slow-cooked sauce that often includes ground beef, often simmered with a soffritto of onions, carrots, and celery, and then married with tomatoes and a splash of wine. This version simplifies and lightens the traditional recipe by using turkey and fresh vegetables like asparagus and kale, maintaining the heart of the classic recipe.

How to Make Turkey Bolognese Sauce

Start by cooking the pasta according to the package instructions, but keep an eye on the cooking time some brands suggest longer than necessary. Aim for the pasta to be al dente, adjusting the time as needed for your texture preference. Before draining, don’t forget to reserve some of the pasta water for later use in the sauce.

Once your pasta is on its way, heat a large pan over medium-high heat and add olive oil, a pinch of red pepper flakes, and diced onion. Sauté the onion until it becomes translucent, then add the ground turkey. Use tongs to break the turkey into small pieces, seasoning it with salt and pepper. Add minced garlic and continue cooking until the turkey is thoroughly cooked and no longer pink. Follow by adding chopped asparagus and kale to the pan, stirring to ensure they’re well coated. If the mixture appears too dry, incorporate a splash of the reserved pasta water to help the vegetables cook evenly, sauteeing until the asparagus is tender and the kale has softened.

The final touches come as you stir in the homemade tomato sauce, allowing it to come to a gentle bubble before reducing the heat to simmer. Let the sauce meld with the flavours by simmering for about 10 minutes, stirring occasionally. Introduce the cooked pasta into the pan, tossing it well to ensure even coverage with the sauce. To finish, break the burrata over the pasta, gently stirring to mix as the cheese melts into a gooey, stringy delight. Adjust the seasoning to your taste, and serve warm for a comforting and satisfying meal. Feel free to top with grated parmesan cheese or chopped fresh basil.

Can I Freeze Turkey Bolognese Sauce?

Yes, you can and actually it’s a wonderful idea for meal prepping. This turkey bolognese recipe freezes beautifully, making it a convenient option on busy nights. Simply let the sauce cool completely before freezing it in airtight containers and skip adding the pasta – cooking that fresh will be best.

Best Way to Serve Bolognese

I love serving my healthy turkey bolognese with pasta of course. If you’re opting for a pasta free meal you could consider a large salad or crusty bread for a complete meal.

If you love Bolognese, you’re going to love these other delicious recipes:

Simply Pasta Spaghetti Alla Norma

Vegan Cacio e Pepe Pasta

Gluten Free Green Goddess Pesto Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Burrata Turkey Bolognese Pasta

Course Dinner, Lunch, Main Course, Pasta

Cuisine Canadian, Italian

Prep Time 15

Total Time 15

Servings

Calories 617kcal

Author Teri-Ann Carty

Equipment

large pasta pot, large deep sided pan, stovetop

Ingredients

400 grams gluten free farfalle
2 tbsp olive oil
1 pinch chili flakes
1 medium onion diced
2 cloves garlic minced
1 pound lean ground turkey
10 spears asparagus trimmed and chopped
2 fistfuls curly kale cavolo nero would work wonderfully too
4 cups homemade tomato sauce
2 small balls burrata drained
½ cup pasta water
grated parmigiano
sea salt and cracked pepper to taste

US Customary - Metric

Instructions

Cook Pasta according to package. Be aware, some brands add too much cook time to their instructions. Cook to your desired doneness. Reserve pasta water before draining.
Heat pan over medium high heat. Add oil, chili flakes and onion. Saute onion for several minutes until translucent.
Add turkey to the pan. Break up turkey with tongs. Season with salt and pepper. Add in garlic. Cook until no pink remains.
Add in chopped asparagus and kale. Stir to coat kale and asparagus. Add a splash of pasta water if mixture seems too dry. Saute until asparagus is tender and kale starts to soften.
Stir in tomato sauce. Bring to a bubble, then reduce heat to a simmer for 10 minutes, stirring often.
Add in cooked pasta and toss to combine.
Break burrata balls over the pasta and gently stir to combine. Once the cheese starts to melt it will become stringy and gooey.Taste for seasoning and serve.

Notes

Here are two gluten free pasta options that I adore:

Jovial Foods

Pasta Garofalo

Nutrition

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Dill Pesto Salmon

Teri-Ann Carty — Mon, 08 Jan 2024 09:00:54 +0000

Home » high protein meal

Dill Pesto Salmon

Created by: Teri-Ann Carty

My Dill Pesto Salmon is ready in 30 minutes making it perfect for impressing guests or a weeknight dinner. It's a fully gluten-free dish that pairs deliciously with smashed potatoes or your favourite greens, it's a healthy, flavorful dish that's easy to prepare in the air fryer.

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Looking for a dish that will leave you feeling satisfied and doesn’t take long to make? My Dill Pesto Salmon is exactly what you need. This dish is prepared in under 30 minutes in the air fryer and you can pair it with absolutely anything! With minimal ingredients, it’s a quick fix for a hungry belly. I created it with my homemade pesto sauce which you can find here and if you’re really in the pesto mood it goes nicely with my smashed potatoes recipe which you can find here.

What you will need to make your own Dill Pesto Salmon

Salmon Filets: As you know; one of my favourite things ever is salmon! It’s rich in omega-3 fatty acids, salmon is not only heart-healthy but also great for brain health. It’s a high-quality protein source that’s also packed with B vitamins.
Dill Pesto: My homemade dill pesto is made with fresh dill. Did you know dill is known for its digestive benefits? Get the recipe here

Sea Salt and Cracked Pepper: Keeping it simple so the dill can shine; adding salt and pepper to the salmon simply enhances the natural flavours of the salmon without overpowering them.

Gather your ingredients so you can create a dish that’s not only mouth-wateringly delicious but also packs a punch in terms of health benefits.

Why quality salmon matters

This Salmon recipe is a prime example of how high-quality ingredients can elevate a dish. I always recommend getting to know your local fishmonger – trust me, it pays off! For this recipe, aim for a thick cut of salmon to create a generous pocket for the dill pesto, ensuring each bite is as flavorful as possible. There’s something magical about this beautiful fish that always draws me back into the kitchen. I adore its versatility, whether I’m grilling, baking, or tossing it into an air fryer, salmon always turns out wonderfully.

Let’s talk about Air Fryers

Who wants to make a big messy meal in the middle of a busy work week? Not me! This is why I love meal prepping and LOVE my air fryer. The two sort of go hand in hand. During the week I typically like to cook a meal that will last me for another two meals minimum; which is why this salmon dish is so perfect. Being able to throw a few pieces into the air fryer and store them in the fridge for a few future meals makes my life easier and if you’ve been here for a while you will know that I put everything in my air fryer. From breakfast to dessert there is something we can enjoy from an air fryer! If you don’t have one I HIGHLY recommend checking out this one by Ninja.

Don’t forget to make your own dill pesto with my recipe here and make this salmon dish. Whether it’s a dinner party or just looking for a satisfying yet straightforward meal, this Dill Pesto Salmon is sure to delight. It’s fancy enough for special occasions but easy enough for a weeknight dinner. Serve it with smashed potatoes, or your favourite greens, and you’ve got a meal that’s sure to leave everyone at the table asking for seconds!

If you’re in the pesto mood make sure you check out these two recipes as well Orzo with Ramp Pesto, or my Vegan Pesto and Bean Pasta!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Dill Pesto Salmon

If you are looking for a 30 minute meal that will wow your family and friends you are in the right spot. You all know my love for dill pesto runs deep and while I've used it in so many recipes in the past, now it gets a glow-up featuring gorgeous salmon filets. This dinner was so good that it left both the mister and I salivating for more but it also satisfied us on all the levels. I served this tasty fish dish with my SMASHED POTATOES and a little roasted fennel but you could eat it with aspargaus, green beans, bok choy, sauteed spinach or kale.

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 481kcal

Author Teri-Ann Carty

Equipment

airfryer

Ingredients

2 salmon filet thick cut
½ cup dill pesto
sea salt and cracked pepper

US Customary - Metric

Instructions

Preheat the air fryer at 390 for 3 minutes.
Season the fish with salt and cracked pepper. Patting the seasoning into the fish on all sides.
Use a sharp pairing knife to cut a slit into the tickest pasrt of the salmon. Use your fingers to help open up the hole. Be careful not to cut through to the other side. You are looking to create a little pocket for the pesto.
Spoon 1-2 tbsp of pesto into the hole. Smear the top and sides of the salmon with the pesto.
Place the fish on a small piece of parchment paper.
Carefully place parchment and fish into the airfryer. Cook for 15 minutes.
Serve with vegetables of your choice.

Nutrition

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Chili Miso Salmon Poke Bowl

Teri-Ann Carty — Fri, 08 Sep 2023 08:00:45 +0000

Home » high protein meal

Chili Miso Salmon Poke Bowl

Created by: Teri-Ann Carty

Indulge in the flavors of Chili Miso Salmon Poke Bowl, a delectable Asian-inspired recipe. This dish brings back the joy of eating salmon, a protein-packed delight that's both healthy and satisfying. Don't miss out on this delightful culinary experience!

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Rediscovering the Joy of Salmon, one Chili Miso Salmon Poke Bowl at a time

Salmon has a remarkable ability to elevate a meal from ordinary to extraordinary. It’s a culinary gem that brings a burst of flavor and a wealth of health benefits to any dish. As I ventured into the realm of plant-based eating, I couldn’t help but miss the unique taste and nourishing qualities of salmon. It was the one thing that stood out in my mind, the savory sensation that I longed for.

You might wonder why salmon holds such a special place in my heart.

The truth is, it’s not just about taste; it’s about the profound impact it has on my overall well-being.

I may not have a nutritionist’s credentials, but I can certainly attest to how I felt when I made the decision to go completely plant-based, bidding farewell to fish, especially salmon.

The change was tangible. I began to feel a bit less vibrant, a tad more sluggish. Perhaps it was the natural course of aging catching up with me, but something told me it was more than that. It was as if my body was silently urging me to reconsider my dietary choices.

The moment I reintroduced salmon into my meals, I experienced a resurgence of vitality. It’s almost like I was rekindling a long-lost connection with my body. I won’t claim to have scientific evidence to back this up, but I trust the wisdom of my own body. It was as if my body was saying, “Thank you for listening to me.”

For me, a well-balanced diet means embracing diversity and incorporating a variety of foods.

At the heart of this diversity lies the inclusion of organic fish, particularly salmon, at least twice a week. The benefits are undeniable, and it’s a delicious way to keep my taste buds entertained while nourishing my body. What truly elevates this Chili Miso Salmon Poke Bowl is the choice of ingredients. I always insist on using organic salmon. It’s not just about flavor; it’s about supporting sustainable and responsible fishing practices. Knowing that I’m consuming salmon that’s been raised with care and respect for the environment adds an extra layer of satisfaction to every bite.

This dish is a testament to how the right combination of ingredients can change the way you feel and can increase your ability to dance in your chair with every bite!

Pair this magnificent salmon with a bed of mixed greens, a heap of your favorite rice, and a medley of toppings like edamame, thinly sliced radishes, and pickled ginger. Finish it off with a sprinkling of sea salt, cracked pepper, and sesame seeds. The result is a bowl that’s not just visually appealing but also a nutritional powerhouse.

The magic of this dish lies in its versatility. You can customize it to your heart’s content. Craving something a bit lighter? Opt for white rice. Short on time? The air fryer ensures that your salmon cooks up quickly, so you can have this meal on the table in no time.

Another standout element is the chili miso sauce. I’m fortunate to have access to a local Toronto gem, a store that crafts the most incredible Chili Miso sauce. It’s the secret ingredient that takes this dish from great to exceptional. If you haven’t tried it yet, you’re in for a treat.

To me, this Chili Miso Salmon Poke Bowl isn’t just a recipe that I am sharing with you all; it’s a story of rediscovery. It’s about listening to your body and embracing what it craves. It’s a celebration of the joy that comes from savoring a meal that not only tantalizes your taste buds but also nourishes your body!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Chili Miso Salmon Poke Bowl

Savor the goodness of crispy chili miso salmon atop a bed of rice, edamame, and vibrant veggies in this delectable salmon poke bowl. A must-try pescatarian delight!

Course Dinner, Lunch, Main Course

Cuisine Asian Fusion

Prep Time 30

Total Time 30

Servings

Calories 667kcal

Author Teri-Ann Carty

Equipment

air fryer

Ingredients

2 filets organic salmon
1 tbsp unpasteurized honey divided
¼ cup chili miso sauce divided
1 cup frozen edamame
2 radishes thinly sliced
¼ cup pickled ginger divided
2 cups cooked rice of choice
cilantro for garnish
2 cups mixed greens
sea salt cracked pepper
cooking spray

US Customary - Metric

Instructions

Prepare the rice according to the package and keep warm.
Preheat the air-fryer to 390 degrees for 3 minutes.
Season salmon filet with salt and cracked pepper. Spread 1/2 tbsp of honey onto each filet, followed by chili miso paste.
Spray air-fryer basket with non-stick spray. Place skin side down and cook for 9 minutes. Flip and cook for 9 more.
While salmon is cooking microwave edamame for 1-2 minutes until heated through.
Arrange your bowls by adding 1 cup of mixed greens into the bottom of each bowl. Add rice, edamame, salmon, radishes and cilantro. Finish the bowls with pickled ginger and a sprinkling of sea salt and sesame seeds.

Nutrition

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