AMY MARGULIES - REBELLIOUS RD
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TANGY GRILLED SALMON

6/1/2022

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This marinade could be used for any fish, chicken or lean meat, but I am partial to salmon. It is hard to overcook salmon filets, so a simple favorite to throw on the grill. 4–6 ounces of salmon provide approximately 24–36 grams of protein (about 6 grams per ounce). Make extra when preparing for dinner, to easily throw on top of a salad and/or leftover veggies for a satisfying lunch the next day.

​INGREDIENTS

4 (4–6 ounces each) salmon fillets
2 Tablespoons low-sodium soy sauce
1 Tablespoon Dijon mustard
1 Tablespoon honey
4–5 garlic cloves, crushed
Freshly ground pepper
Nonstick cooking spray
Optional: fresh parsley for garnish
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PREPARATION
Whisk together soy sauce, Dijon mustard, honey, garlic, and pepper in a small bowl. Remove 2 tablespoons and set aside. Place salmon, skin side down, on a platter. Pour the rest of the marinade on top. Marinate at room temperature for 15 minutes or for 1 hour in the refrigerator.

​Spray clean grill grates with nonstick spray. Preheat grill over medium-high heat to about 400 degrees F. Place salmon on grill skin side down and cook about 4 minutes, then carefully flip and continue to cook another 4 minutes or to desired doneness. Place salmon on a clean serving platter and brush the remaining 2 Tbsp marinade mixture over the salmon. Garnish with parsley if desired.
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GRILLED SHRIMP WITH ROSEMARY

6/1/2022

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Rosemary has such a powerful, distinctive flavor, that when you use it, you need to know what flavor you are committing to for your meal. The rosemary provides the shrimp with a strong herby flavor and a true summertime flair. A healthy 6-ounce serving of shrimp is 45 grams of lean protein. Throw some zucchini, eggplant, peppers, or mushrooms on the grill, to balance your plate with fresh veggies and your favorite whole grain.
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​INGREDIENTS
1 1/2 pounds large shrimp, peeled and deveined
1/4 cup dry white wine
2 Tablespoons fresh lemon juice
1 Tablespoon olive oil
1 Tablespoon fresh rosemary or 1 1/2 teaspoons dried rosemary
2 garlic cloves, minced
1/8 teaspoon salt and freshly ground pepper to taste
Nonstick cooking spray
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PREPARATION

In a large mixing bowl, whisk together white wine through pepper. Add the shrimp and toss well. Cover and refrigerate for at least 1 hour, tossing every 15 minutes.

​Spray grill with nonstick cooking spray. Preheat on medium. Remove shrimp from the marinade and either thread on skewers or use a grate on the grill that has been sprayed with nonstick spray. Grill shrimp for approximately 3 minutes per side. Makes approximately 4 servings.
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SMASHED BANANA PANCAKES

6/1/2022

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Our days start with breakfast, which is often a place we do not consume enough protein. These delicious pancakes provide 20 grams of protein per serving, plus fiber, vitamins, and nutrients. The banana and berries provide plenty of sweetness, along with some optional additions when desired.

​INGREDIENTS

1 medium banana, mashed with a fork
2 eggs
2 egg whites
1/2 cup oats
1/4 teaspoon cinnamon
2 Tablespoons powdered peanut butter (ie. PB2 brand)
1/8 teaspoon salt
Nonstick cooking spray
2 cups fresh berries
Options: 1–2 teaspoons mini chocolate chips, 1–2 tablespoons honey or low sugar maple syrup
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PREPARATION
Spray nonstick griddle pan and place over medium heat for 2–3 minutes. While preheating, whisk together mashed banana, eggs, egg whites, oats, cinnamon, powdered peanut butter, and salt in a medium bowl. Using a 1/4 cup measuring cup, scoop about 3 pancakes onto the griddle pan and heat for about 1–2 minutes. Flip and heat for another 30 seconds to 1 minute. Remove from heat and repeat the second batch. Top with fresh berries and any optional desires. Makes 2 servings, 3 pancakes per serving. Enjoy!
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    THE REBELLIOUS RD

    As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.

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