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Seafood Stir Fry




At ASAP Training we believe no food is bad food, but what is going to be most beneficial. Making your favorite dishes into healthier alternatives is our specialty when it comes to nutrition. Fitness is supposed to make your life better, not harder -So let's enjoy some amazing meals together!

Andrew is a 220lb competitive bodybuilder and Sarrah is a 115lb bikini girl so our needs are obviously different for portion sizes and macros. To make this work for both of us I cook the proteins, carbs and sauces (typically fats) separately, and weigh out for each of us (which is a great alternative when cooking for other's in the household who are on different diets or aren't dieting at all).



Serving size/Ingredients:

-3oz Mahi-Mahi

-3oz Shrimp

-5oz Shirataki Noodles

-1/2 Cup Pineapple

-1/2 Cup Stir Fry Veggies (I used Trader Joe's)

-4 Tbsp Coconut Aminos

-Mrs. Dash Garlic & Herb


Calories: 244

Carbs: 21g

Fat: 1g

Protein: 33g


Shirataki Noodle Benefits: Shirataki noodles are long, white noodles that consist of a type of starch known as glucomannan (this acts like a dietary fiber). The body does not digest this starch, making shirataki noodles very low in calories and carbohydrates. They consist of water and starch from the roots of the konjac plant, which is a type of yam. Glucomannan fiber may help to lower cholesterol by promoting the liver to release cholesterol-containing bile, which the body elimates.


Mahi Mahi Benefits: Mahi Mahi is one of the exceptions in big fishes that are low in mercury. It is an excellent source of several vitamins, amino acids, and fish oil. Containing Vitamin B (B-3, B-5, B-6 and B-12. B-3 helps in heart health by controlling cholesterol levels. It also maintains healthy skin, supports brain function and can prevent joint problems like arthritis. B-5 helps make blood cells and converts food into energy. B-6 helps your brain and nerves in operations like mood control and hormone regulation. It's also been proven to aid in liver function. B-12 helps keep nerve and blood cells healthy, and even assists in making DNA. These along with potassium, selenium, and omega-3 fatty acids.


Recipe:

  1. Rinse Shirataki Noodles well. Fill a saucepan with water, bring it to a boil and cook the noodles for about 3 minutes. Adding a dash of vinegar helps! Drain the noodles, place in a hot dry pan and cook on high for about 10 minutes.

  2. Spray pan with Pam instead of using oils. To get that nice brown crust on the mahi mahi, make sure the pan is just starting to smoke & the fish has been patted dry with paper towels to remove excess moisture before you add it to the pan. Sear more on the first side to develop the crust, add Mrs. Dash as you please, then flip the fish over & cook the second side for just a few minutes more.

  3. Spray pan for Shrimp with Pam instead of using oils. Add Mrs. Dash seasoning as you please. Cook the Shrimp for 2-3 minutes on each side, flipping only once midway. Depending on the size of your shrimp and how many you have in the pan, this will normally take 4-6 minute.

  4. Cook your Veggie Stir Fry until vegetables are thawed out

  5. Weigh out your noodles, seafood and vegetables. Add Pineapple and Coconut Aminos (can use regular as well) & enjoy!




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