Quick and Healthy Dinner: Teriyaki Salmon with Brown Rice and Grilled Broccoli

In today's fast-paced world, it's easy to succumb to the allure of fast food for the sake of convenience. But what if I told you that you could whip up a delicious, healthy dinner in no time? In just 20 minutes, you can prepare a mouthwatering Teriyaki Salmon fillet served with nutty brown rice, perfectly grilled broccoli, and a refreshing orange slice garnish. It's quick, convenient, and leaves you with no excuse to not enjoy a nutritious and satisfying meal.

Ingredients (Serves 2):

• 2 salmon fillets (about 4-6 ounces each)
• 1/2 cup of low-sodium teriyaki sauce
• 1 cup of brown rice
• 2 cups of water
• 2 cups of broccoli florets
• 1 orange, sliced for garnish
• Olive oil for grilling
• Salt and pepper to taste

Instructions:

1. Cook the Brown Rice: Start by rinsing the brown rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and a pinch of salt. Reduce the heat to low, cover, and let it simmer for about 15-18 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes.

2. Prepare the Teriyaki Salmon: While the rice is cooking, marinate the salmon fillets in the teriyaki sauce for about 10 minutes. This will infuse them with delicious flavor. You can even do this step in advance for an even quicker dinner.

3. Grill the Broccoli: Preheat your grill or grill pan over medium-high heat. Toss the broccoli florets with a drizzle of olive oil and season them with salt and pepper. Grill for about 5-7 minutes, turning occasionally until they're slightly charred and tender. Remove from the grill and set aside.

4. Cook the Salmon: While the broccoli is grilling, heat a non-stick skillet over medium-high heat. Add a bit of olive oil. Once hot, add the marinated salmon fillets. Cook for about 4-5 minutes per side or until they are cooked through and have a beautiful caramelized glaze.

5. Plate Your Dish: To serve, divide the cooked brown rice between two plates. Place the grilled salmon fillets on top of the rice and arrange the grilled broccoli alongside. Garnish each plate with a slice of orange for a burst of citrusy freshness.

Nutritional Information (Per Serving):

• Calories: Approximately 450 calories per serving (may vary depending on specific brands and portion sizes)
• Protein: 35g
• Carbohydrates: 60g
• Fiber: 6g
• Fat: 6g
• Sugar: 16g

Make Your Own Teriyaki Sauce (Optional):

Making your own teriyaki sauce is easy! Here's a simple and quick recipe:

Ingredients for Homemade Teriyaki Sauce:

• 1/2 cup of soy sauce (low-sodium is a healthier option)
• 1/4 cup of water
• 2 tablespoons of brown sugar
• 1 tablespoon of honey
• 1 teaspoon of minced garlic
• 1 teaspoon of minced ginger
• 1 tablespoon of cornstarch (to thicken)

Instructions for Homemade Teriyaki Sauce:

1. In a small saucepan, combine the soy sauce, water, brown sugar, honey, minced garlic, and minced ginger. Stir well to mix the ingredients.

2. In a separate small bowl, dissolve the cornstarch in a tablespoon of water to create a cornstarch slurry.

3. Place the saucepan over medium heat and bring the mixture to a simmer. Once it starts simmering, add the cornstarch slurry and whisk continuously until the sauce thickens to your desired consistency. This usually takes about 2-3 minutes.

4. Remove the homemade teriyaki sauce from heat and let it cool slightly before using it to marinate your salmon fillets.

Store any leftover sauce in the refrigerator for future use.

Note: If you prefer a more convenient option, you can also purchase pre-made teriyaki sauce from your local grocery store or online. Many brands offer low-sodium and healthier versions.

There you have it—a scrumptious and nutritious dinner ready in just 20 minutes. Plus, you can prepare extra portions to enjoy for lunch the next day, making it a time-saving and cost-effective choice that aligns perfectly with your health goals. So why opt for lengthy and expensive takeout when you can create delicious, home-cooked meals that are both satisfying and good for you? Happy cooking!

About the Author:
Yolanda Trevino, PLC, HHP, HWC
Founder of Evolutionary Body System | Author | Entrepreneur

Yolanda Trevino is a certified Professional Life Coach (PLC), Holistic Health Practitioner (HHP), and Health and Wellness Coach (HWC) who is deeply committed to holistic well-being. With a passion for empowering individuals to transform their lives, she founded Evolutionary Body System, a holistic program designed to help people overcome trauma, achieve resilience, and embrace personal growth.

As an accomplished entrepreneur in the health and wellness industry, Yolanda brings a wealth of experience to her work. She is also the author of two inspiring books: "Lessons Learned at 40 - A Journey of Growth and Self-Discovery" and "Cultivating Mindfulness, Self-Awareness and Growth." Yolanda's memoir, "What's in Emerald City: The Power of the Heart," chronicles her own journey of overcoming trauma and offers an authentic and heartfelt account of her experiences.

Join Yolanda Trevino on this holistic wellness journey and discover the power of positive change.