Teriyaki Sauce & a SMOOTHIE
This was an exciting week with having a famous neighbor.
It’s inspiring to meet someone who is world renowned & yet can take the time to say “HI!”
Meanwhile, like most of you, I still have to get to my jobs & have fuel & energy to exercise… enter another quick meal prep by THE KITCHEN VIXEN…
Teriyaki Sauce & a Smoothie
plus Chicken🍗carrots🥕& brown rice 🍚
Teriyaki Sauce
* 1/2 cup tamari soy sauce
* 1 inch ginger, peeled & minced
* 2 cloves garlic, peeled & minced
* 1 teaspoon toasted sesame oil (optional: I did not have any so I omitted)
* Juice of one lemon 🍋 & a teaspoon of zest
* 2 tablespoons maple syrup
* 3 tablespoons water
* 1/2 – 1 tablespoons arrowroot
Put all ingredients in a blender, except for the arrowroot. Blend
Heat in small saucepan or skillet until it begins to boil.
Reduce heat to low.
Remove 1/4 cup sauce from pan & place in a small bowl.
Add arrowroot & whisk with a fork until dissolved.
Add sauce back to pan until thickened.
Serve 1-2 tablespoons of Teriyaki sauce w/
6 oz chicken thigh 🍗
2 chopped carrots 🥕
1 cup brown rice 🍚
1 tablespoon butter 🧈 from grass-fed cows 🐮
NUTRITION:
605 cals • 42g PRO • 63g Carbs •
8g fiber • 20g Fat • 284% Vit A •
22% Thiamine • 23% Riboflavin •
108% Niacin • 43% B6 • 10% B12 • 29% Vit C • 11% Vit E • 7% Folate • 27% Pantothenic Acid • 8% Calcium • 16% Copper • 16% Iron • 34% Magnesium • 90% Manganese • 48% Phosphorus • 31% Potassium • 61% Selenium • 30% Zinc
Omega-3 fats: 330 mg
Omega-6 : Omega-3 fats = 6.9:1
Ideal is < or = 4:1
COST $3.07
Smoothie
•2 scoops protein powder
•1-2 teaspoons instant coffee
•1 tablespoons peanut butter
•1 tablespoon nutritional yeast
•2 tablespoons pepitas (pumpkin seeds)
•2 tablespoons ground chia, flax, or hemp seeds
•1 Brazil nut
Blend. Add more water as needed.
NUTRITION for the smoothie:
(Note: 50g of protein comes from the protein powder)
680 cals • 80g PRO • 30g Carbs • 8g fiber • 28g Fat • 31% Vit A • 340% Thiamine • 291% Riboflavin • 178% Niacin • 258% B6 • 115% B12 • 3% Vit C • 36% Vit E • 58% Folate • 61% Pantothenic Acid • 10% Calcium • 31% Copper • 42% Iron • 74% Magnesium • 82% Manganese • 60% Phosphorus • 33% Potassium • 220% Selenium • 27% Zinc
Omega-3 fats: 2,200 mg
Omega-6 : Omega-3 fats = 3.8:1
Ideal is < or = 4:1
COST $4.01
NUTRITION for the Chicken Teriyaki meal & SMOOTHIE
1,286 cals • 121g PRO • 93g Carbs •
15g fiber • 48g Fat • 315% Vit A •
362% Thiamine • 314% Riboflavin •
231% Niacin • 301% B6 • 125% B12 • 32% Vit C • 46% Vit E • 65% Folate • 88% Pantothenic Acid • 39% Calcium • 49% Copper • 59% Iron • 108% Magnesium • 172% Manganese • 108% Phosphorus • 64% Potassium • 281% Selenium • 57% Zinc
Omega-3 fats: 2,550 mg
Omega-6 : Omega-3 fats = 4.2:1
Ideal is < or = 4:1
COST $7.07
