Meal Prep Week of 2/4/2018 – Parmesan and blue cheese crusted tilapia; mixed vegetable bruschetta; quinoa

For this week, I made baked tilapia with a blue cheese and parmesan crust, with a side of vegetable bruschetta and quinoa.

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For the tilapia, I used panko bread crumbs, fresh parmesan and blue cheese, Morton Lite Salt, black pepper, Adobo, an egg, and extra virgin olive oil.


I started off by combining the dry ingredients and parmesan cheese to create the panko crust mixture, and placing it on a plate.  I dipped the fish in egg, then in the panko crust mixture on both sides.  I covered a cookie sheet with aluminum foil, and brushed olive oil on the foil so the fish would not stick.  I placed each fish on the cookie sheet and baked until done, flipping them halfway.  When the fish was done, I covered them with a bit more parmesan, along with blue cheese crumbles, and baked a few minutes more until nice and toasted brown.

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For the vegetable bruschetta, I used a packet of McCormick Limited Edition Oven Roasted Vegetable Bruschetta seasoning.  I chopped eggplant, onion, carrot, and zucchini. I didn’t have any fresh tomato, so I used a can of diced tomatoes that I drained in a strainer.  I mixed up the diced vegetables in a large bowl, and mixed them in olive oil.


I placed the vegetables on a cookie sheet, and then covered them with the bruschetta seasoning.  I placed them in the oven, and baked for about 45 minutes, stirring halfway.

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For the quinoa, I like to use chicken broth instead of water because I think it gives it more flavor.  To keep the sodium to a minimum, I used Swanson Unsalted Chicken Broth.  And then I made the quinoa as usual – bring 4 cups of broth to boil, then add 2 cups quinoa.  Cover pot with lid, and lower heat to low until done.


I didn’t take a pic, but I also made several days worth of turkey sausage and cheese eggs, and placed them in individual containers, along with a mandarin.  I also have Body by Vi vanilla protein powder I can use for breakfast in case I want something different (I normally just mix this with Silk Unsweetened Almond milk and either frozen fruit or crunchy peanut butter.  For snacks I have the usual – Greek yogurt, nuts, mixed fresh fruit, and Sensible Portions Garden Veggie Straws with roasted red pepper hummus.


What are you all having for dinner?  I’d love to know!



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