Bol de arroz con salmón alto en proteína - Receta fácil para preparación de comidas

Ingredientes

• 1 cup jasmine rice
• 1.25 cups no-salt-added chicken broth
• 12 oz salmon fillet, skin removed
• zest of 1 lemon
• Sea salt and black pepper, to taste
• 1 tablespoon olive oil
• 1 cup chopped raw asparagus (or preferred veggies)
• 2 teaspoons dried dill
• 2 tablespoons Dijon mustard
• 0.25 cup no-salt-added chicken broth
• 1/2 lemon juice (or more to taste)

Preparación

1. 1

   Season the salmon (10-15 minutes ahead) – MOST important step. Pat salmon fillet dry with paper towels, then season generously with sea salt and pepper on both sides. Drizzle with olive oil and sprinkle with lemon zest. Let it rest for 10-15 minutes to allow the seasoning to penetrate, then bring it to room temperature for more even cooking.

2. 2

   Prepare the Rice. In a medium saucepan (with a tight-fitting lid), combine jasmine rice with chicken broth. Bring to a boil over medium-high heat, cover, then reduce heat to low, and simmer until liquid is just above the rice level (about 8-10 minutes).

3. 3

   Add salmon & veggies Gently place the marinated salmon on top of the rice and scatter chopped asparagus (or vegetables) around the salmon. Cover tightly with lid.

4. 4

   Steam everything together. Continue cooking on low heat until salmon is fully cooked through and rice is tender and plump (about 10-12 minutes). Check that salmon flakes easily with a fork and internal temperature reaches 145°F. If not, continue letting the salmon steam until your desired readiness.

5. 5

   Rest. Remove from heat and continue to let rest covered for 5-10 minutes. Meanwhile, whisk together dried dill, Dijon mustard, remaining chicken broth, and lemon juice in a small bowl. Remove lid and gently flake the salmon into bite-sized pieces. Pour the Dijon-dill mixture over everything and gently fold together until evenly combined. Add tablespoons of chicken broth or water as needed for consistency.

6. 6

   Store. Divide into 2 portions and serve immediately, or transfer to meal prep containers for storage. Use a food scale for accuracy.