Spring is a fickle friend here in Colorado; we had an 80* hot Saturday, and a snowy afternoon yesterday. Rather than set out in 20* temps this morning, I’ll be a post-work runner today. To compensate the postpone to my muscles, we did a 15 minute strength routine to wake up. Join me:
- 50 Squats
- 2 minute Plank Hold
- 30 push-ups
- 2 min 30 sec Wall-sit hold
- Leg “lifts” & circles (works Hips), 1 min each side
- 50 squats (second round)
- 25 “Cobra” push-ups*
*Cobra yoga pose, push into it and slowly lower down
Done, pouring coffee and starting my day a little bit stronger.
Luckily I loaded up on protein last night, so those worked muscles know where to get their building blocks. It was a fishy experiment; I wanted to more creative than slathering some Bbq sauce or honey on my salmon. Ideas quickly formed, and here’s all you need:
~4 oz Plain Greek Yogurt (I used non-fat)
~4 oz Quinoa Pasta, dry (Or any whole-wheat pasta substitute)
~6 oz of Salmon
Basil, Salt & Pepper
~1/2 tbsp Olive Oil
2 tbsp Annie’s Tuscan Italian Salad Dressing
1.5 cups Steamed Broccoli (frozen –> heated works just fine)
As you can tell from that list, I measured everything very precisely…
Baked Salmon Pasta (aka Protein Powerhouse)
Heat oven to 375*. Grease a baking sheet (PAM it!); rub ~1/2 tbsp Olive oil on salmon, season with dried basil (or fresh, if it’s on hand) & black pepper. Bake for ~15 minutes, or until flaky.
In the meantime, cook pasta & steam/heat broccoli.
Using a fork, shred Salmon into bite-size pieces.
Using a spoon, scoop out ~4 oz (2-3 spoons-full) of Plain Greek yogurt.
Stir into pasta, mixing well.
Add Salad dressing, salmon, broccoli, salt/pepper to taste (small shakes).
Optional, but recommended: top with grated parmesan cheese!
Unexpectedly this made ~4 servings; we each had a bowl full, and there was enough remaining for two lunch-day leftovers! Meal planning success.
Why call this a protein powerhouse?
Salmon: 40g of protein per “1/2 Filet” (we used a full Filet)
Greek Yogurt: 24g per 8 oz (we used Voskos)
Quinoa Pasta: 4g per 2 oz serving
Add that up, and we’ definitely served our the muscles well! This would be a great recovery meal, mixing a high-protein grain (carbs!), a good dose of healthy fats and a large dose of protein.
What will you try in the kitchen this week?