Meat and Greens Skillet Family Meal

Meat and Greens Skillet Family Meal

An autoimmune family friendly meal.
Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4

Ingredients


1 tbsp Coconut oil
2 tbsp Apple cider vinegar (or lemon juice/ red wine vinegar)
1/2 tbsp Kelp (kombu, tangle) seaweed, raw (organic kelp powder (optional))
1 tsp Sea salt (make sure it is iodized)
1 sprig Rosemary, fresh (can use thyme or basil)
908 gm Atlantic salmon, wild (Can swap with beef, chicken, turkey or ham.)
2 cup Broccoli, raw (florets sliced)
1 cup chopped Collard greens (roughly chopped)
1 cup shredded Red cabbage
1 cup White onion (diced)
1 cup chopped Carrots
2 cup Spinach (baby spinach)
2 clove(s) Garlic (crushed)

Instructions


1. Add coconut oil to a large skillet with cover over medium heat.

 

2. Add vinegar, kelp powder, salt, and rosemary. Add fish (or meat) and simmer until it is cooked about 10-12 minutes. Internal temperature of fish should be 158F or 70C degrees, and of poultry 165F or 74C degrees.


3. Add broccoli, collard greens, red cabbage, onion, carrots and spinach and steam for another 1-2 minutes.

 

4. Add garlic and continue steaming for 3 minutes.

 

5. Serve the meat or fish on top of the bed of greens.

Nutrition Facts

Per Portion

Calories 409
Calories from fat 165
Calories from saturated fat 48
Total Fat 18.3 g
Saturated Fat 5.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 5 g
Cholesterol 125 mg
Sodium 753 mg
Potassium 1579 mg
Total Carbohydrate 13.1 g
Dietary Fiber 3.8 g
Sugars 4.9 g
Protein 48 g

Dietary servings

Per Portion


Meat 2.5
Vegetables 2.4

Energy sources


Pygal13%414.4116008317197114.278848941566840%457.0600875903364236.973865685324747%292.65222926172936186.6077746065473413%40%47%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for poultry 165F or 74C degrees.

This recipe was formulated by Dr. Terry Wahls to address autoimmune disease and feed the mitochondria. The ratio of greens to meat is very important in order to get the most nutrients in this diet.


Nutritional Highlights:

Broccoli

Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones.

Salmon

High in omega-3s important for heart, brain and hormone health.