Meal Details
1. Broiled tilapia parmesan
262cal, 33p, 2c, 14f (per meal)
4 tsp (19g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 1/3 lbs (598g)
4 tsp (20mL)
2 tbsp (30mL)
1/3 cup (33g)
Recipe has been scaled from original by 0.67x. 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. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
2 cup(s) (60g)
4 tsp (20mL)
4 cup, frozen (424g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Buttered broccoli
89cal, 2p, 1c, 8f (per meal)
2 2/3 tbsp (38g)
1 1/3 dash (0g)
2 2/3 cup (243g)
1 1/3 dash (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.