Meal Details
1. Broiled tilapia parmesan
395 cals, 49p, 3c, 21f (per meal)
1/2 cup (50g)
3 tbsp (45mL)
2 tbsp (30mL)
2 lbs (896g)
2 tbsp (28g)
1 tsp, ground (2g)
1 tsp (6g)
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. Roasted veggies
290 cals, 8p, 26c, 12f (per meal)
6 1/2 clove(s) (19g)
8 medium (488g)
1 1/2 medium (2-1/2" dia) (176g)
3 tbsp (48mL)
3 medium (381g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
5 tsp (17g)
3 cup cherry tomatoes (477g)
6 1/2 cup chopped (582g)
Recipe has been scaled from original by 1.6x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C).
2
Chop and slice all veggies and lay them out on a baking sheet. You can leave the garlic cloves whole as they will soften and sweeten as they roast.
3
Drizzle olive oil over the veggies and garlic and sprinkle on all of the seasonings.
4
Toss to coat.
5
Place in oven for about 20 minutes until tender. Cook time will depend on the size of your vegetables, so keep an eye while cooking, and leave in oven longer if needed.
3. Cheesy cauliflower mashed 'potatoes'
150 cals, 5p, 3c, 13f (per meal)
2 dash, ground (1g)
4 dash (3g)
2 slice (1 oz each) (56g)
2 2/3 tbsp (40mL)
1 1/2 tbsp (21g)
2 cup chopped (214g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.