Meal Details
1. Broiled tilapia parmesan
197cal, 24p, 1c, 10f (per meal)
1 tbsp (14g)
4 dash (3g)
4 dash, ground (1g)
1 lbs (448g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
4 tbsp (25g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Sauteed mushrooms & kale
49cal, 4p, 6c, 1f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
This recipe uses a method called "dry sauté," allowing you to cook the vegetables without oil. You'll need a pan or skillet with a lid.
2
Heat the pan over medium heat. Once hot, add the mushrooms and immediately cover with the lid. Cook for 3-4 minutes until the mushrooms release their juices.
3
Add the garlic and kale, stirring to combine. Replace the lid and cook for an additional 4 minutes, or until the kale is tender.
4
Season with salt and pepper, then serve.