lately, my go to meal for at least one night a week for the family (cuz they love it too), is oven roasted tilapia with roasted brocolli and a side of rice and beans.
White Fish Recipe:
4 Tilapia Fillets
2 tsp olive oil (or spray pan and fish liberally)
2 TBSP lemon juice
1-2 tsp all purpose seasoning per fillet (see recipe below for seasoning mix)
dash of salt and pepper per fish fillet
Preheat oven to 400*. Drizzle or spray fish with olive oil and lemon juice, the sprinkle seasoning mix liberally over the fish. If desired, top with 1 TBSP fresh Parmesan cheese. Bake in oven for 18-20 min or until fish flakes easily.
21 Day Fix All-Purpose Seasoning
- 4 tsp onion powder
- 2 tsp garlic powder
- 2 tsp. mustard powder
- 1/4 tsp dried thyme
- 1 tsp sea salt
Sweet Potato Protein Pancakes(1 Y 1/3 R) (servings=6)
2 eggs + 8 egg whites
1 c mashed sweet potato
1/2 cup old fashioned oatmeal
1/2 cup whole wheat flour
1 tsp baking powder
2 tsp cinnamon
1 TBSP coconut oil
Combine all ingredients in a blender. Makes about 6 DVD sized pancakes. Serve with fresh fruit and 1/2 Greek yogurt. My favorite brand is Fage` from Costco. Mmmm good!Basil Tomato Chicken "parm"
1 TBSP dried parsley
1 TBSP dried basil
4 cloves of garlic
1/2 tsp salt
4-5 tsp olive oil
8 slices tomato
1/4-1/3 c Parmesan and mozzarella cheese
4 boneless skinless chicken breast
Preheat oven to 375*. Combine spices, garlic, salt, and olive oil to create a "pesto." spread evenly over all four chicken breasts. top with 2-3 slices tomato per chicken breast, and sprinkle with parmesan and mozzarella cheeses. Bake for 25-30 min covered with tinfoil and then 5-10 min more without. Enjoy! Delicious served with oven roasted broccoli and a whole wheat pasta side, or some homemade french bread.
Recipes of the week complete! I love these ones and I hope you enjoy them as well!
Happy Mother's Day!
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