September Meal Hacks

Nutrition_2019-10.jpg

Is it really October? It seems like the Summer flew by and fall is in full swing. From a food perspective, I welcome this time of year known for cozy soups and stews. This month, I broke out the Instant Pot for the first time in this series. Look for plenty of Instant Pot meal hacks and cooking shortcuts coming your way (along with all things pumpkin).

Creamy Dill Salmon.JPG

HACK #1: Easy salmon with creamy dill sauce

Ingredients Required:

-          16 oz salmon, cut into 4 pieces (length wise)

-          3 Tbsp. plain Greek yogurt

-          2 Tbsp. mayonnaise

-          juice of 1/2 a lemon

- 1 Tbsp. chopped fresh dill

- 1 clove garlic, minced

- 1/4 tsp. salt

Method:

Step 1: Preheat oven to 425°F. Line a cookie sheet with foil.

Step 2: Place salmon, skin side down on cookie sheet. Brush with olive oil and sprinkle with your favorite seasoning. I love this Seattle seasoning, but another great replacement is salt, pepper and a little bit of garlic powder. Bake for approximately 8 minutes, or until salmon flakes with a fork.

Step 3: While salmon is cooking, prepare sauce by whisking together remaining ingredients together in a small bowl. Set aside.

Step 4: Once salmon is cooked, remove from skin using a spatula and top each piece with desired amount of sauce. Delicious served with a kale salad- you can access my favorite recipe here.

HACK #2: Sweet corn & spinach baked flautas by zen & spice

Flautas.JPG

You can access the full recipe, including an ingredients list, here.

To expedite things: I use the food processor to blend all the filling ingredients (vs. using a potato masher), leaving out the spinach and corn. I fold these remaining ingredients in at the end. I feel that guacamole is a necessary topping choice (by premade to save on time).

This recipe lends perfectly to advance meal prep.

HACK #3: “Healthy” ramen

Healthy Ramen.JPG

Ingredients Required (for 1 person):

-          1 container of Mike’s Mighty Good Ramen (I love Mike’s because the noodles aren’t fried, it’s lower in sodium than other varieties and I can recognize every ingredient on the list!)

-          1-2 pre-peeled hard boiled eggs

-          1 cup of your favorite veggie combo*

* Some of my favorite choices include baby spinach, leftover shredded cabbage mix, shredded or grated carrots, chopped green onions - really you can add anything your heart desires!

Method:

Step 1: Cook ramen according to package directions.

Step 2: Add chopped veggies and egg for a balanced meal.

HACK #4: Instant pot risotto

Instant Pot Risotto.JPG

Ingredients Required:

-          3/4 cup arborio rice

-          3/4 cup barley

-          1/2 cup dry white wine

-          1 Tbsp. lemon juice

-          32 oz (4 cups) chicken broth

- 1 small onion chopped (about 1 1/2 cup- buy pre-chopped to save on time)

-          8 oz mushrooms, sliced (buy pre-sliced to save on time)

- 1 lb rotisserie chicken, shredded (optional)

-          1/2 cup shredded Parmesan cheese

-          3 Tbsp. butter, divided

- 1 Tbsp. olive oil

- salt & pepper to taste

Method:

Step 1: Press “saute” button on Instant Pot and add 2 Tbsp. of butter and 1 Tbsp. of olive oil.

Step 2: Add mushrooms and onions and saute for about 5 minutes or until onions are translucent.

Step 3: Add barley and arborio rice. Stir to coat for 1-2 minutes.

Step 4: Add in lemon juice and wine, scraping up all browned bits.

Step 5: Once grains have absorbed liquid, add the broth and stir.

Step 6: Close Instant Pot lid. Seal valve to closed (not vent) on top of pot.

Step 7: Hit “cancel” and then choose “manual” or “pressure cook” and ensure the setting is on low. Adjust time to 4 minutes and allow to cook. It will take a few minutes before the timer appears and starts counting down (this is when it is coming to pressure).

Step 8: Once timer goes off, open valve to vent. Open lid once pressure is released.

Step 8: Hit “cancel” and switch back to “saute.”

Step 9: Stir (it will seen watery) and add chicken, Parmesan cheese and remaining butter (1 Tbsp). Season to taste with salt and pepper (I used around 1/2 tsp. salt).

Step 10: Serve, topped with a little Parmesan and fresh parsley if desired.





Lauren Leedy Nutrition LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.