plate.bot

track your food
🏠 Track your food / Recipes / Balanced Meal Plate

Balanced Meal Plate Recipe

This dish is a beautifully balanced meal plate that showcases a nutritious and delicious combination of salmon, boiled eggs, roasted chickpeas, sautéed zucchini, and mushrooms. Clocking in at approximately 600 kcal per serving, this meal is an excellent choice for those looking to maintain a healthy balance of macronutrients with a solid provision of approximately 50 grams of protein, 35 grams of carbs, and 30 grams of fat. The use of salmon provides high-quality protein and omega-3 fatty acids, boiled eggs add a boost of protein and vitamins, roasted chickpeas serve as a great source of fiber and protein, while the zucchini and mushrooms bring in a variety of vitamins, minerals, and antioxidants. The dish is seasoned lightly and garnished with a lemon slice to enhance flavors without overpowering the natural tastes of the main ingredients.

Balanced Meal Plate

🌎 International: Main Course

🥗 Ingredients:

  • salmon fillet (140g)
  • boiled eggs (100g)
  • chickpeas, roasted (120g)
  • zucchini, sautéed (120g)
  • mushrooms, whole (50g)
  • olive oil (15g)
  • spices (5g)
  • lemon slice (10g)

🍳 How to cook (1 serving):

Cooking Time: 25 minutesPreperation Time: 15 minutes

Preparation

1. Begin by preheating your oven to 400°F (200°C) for the chickpeas. Rinse and drain the chickpeas, then toss them with olive oil and your choice of spices. Spread out on a baking sheet and roast for 20-25 minutes until crispy on the outside. 2. While the chickpeas are roasting, season the salmon fillet with salt, pepper, paprika, and a drizzle of olive oil. Place it skin-side down on a separate baking sheet and bake at the same temperature alongside the chickpeas for about 12-15 minutes, depending on the thickness, until the salmon is cooked through and flakes easily with a fork. 3. Meanwhile, hard boil the eggs by placing them in a saucepan, covering with water, and bringing to a boil. Once boiling, cover with a lid, turn off the heat and let sit for 9-12 minutes. Then, cool in ice water, peel, and set aside. 4. For the sautéed zucchini and mushrooms, heat a pan over medium heat. Add a tablespoon of olive oil followed by sliced zucchinis and mushrooms. Season with salt and pepper to taste. Sauté for 5-7 minutes until tender but still slightly crisp. 5. Assemble the meal plate by arranging the salmon, halved boiled eggs, roasted chickpeas, sautéed zucchini, and mushrooms attractively. Garnish the salmon with a slice of lemon.

⭐️ Nutrition facts:

Rich in protein, omega-3 fatty acids, fiber, vitamins (particularly Vitamin D and B-vitamins in salmon and eggs), minerals (such as selenium in mushrooms) and antioxidants. This dish is an excellent choice for muscle maintenance and overall health. Low in saturated fats and high in heart-healthy fats.

By using this site, you agree to read and accept our terms of use, refund policy and privacy policy.