Tilapia and Veggies

     Tilapia and Veggies - Healthy & Delicious! 

Ingredients

• 4 6-ounce tilapia fillets
• 2 cloves garlic crushed and diced
• 3 tablespoons olive oil or melted butter
• 2 tablespoons lemon juice
• 3 teaspoons fresh Parsley or dried
• 1 teaspoon Oregano fresh or dried
• salt and pepper to taste
• 1 large zucchini sliced
• 1 cup baby carrots cut in halves
• 2 cups broccoli florets fresh or frozen
• 1/2 lb asparagus tough ends removed
• 2 cups cooked rice for meal prepping

Instructions

1. Preheat oven to 400F.
   
2. Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
   
3. Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
   
4. To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

Krispie Baked Chicken

21 Day Fix Krispie Baked Chicken

Ingredients

·       1lb chicken tenderloins

·       1 egg and 1 egg white

·       2 cups of brown rice cereal

·       1/2 tsp Himalayan salt

·       1/2 tsp garlic powder

·       sprinkle of pepper

·       olive oil cooking spray

Instructions

1.   Preheat oven to 400 degrees.

2.   Place rice cereal in a bag along with spices. Using a rolling pin (or your hands) crush cereal a bit, leaving some larger pieces in tact. Place cereal mixture in a bowl.

3.   Mix egg and egg white together. Dip chicken pieces first in the egg, then in the rice cereal mixture.

4.   Place breaded chicken on a baking sheet lined with parchment paper.

5.   Before baking, spray both sides of chicken with olive oil spray. Bake at 400 degrees for 25 minutes or until juices run clear.

Insta Pot Tomato Soup with Crispy Cheese Chips

• EASY INSTANT POT TOMATO SOUP WITH CRISPY CHEESE CHIPS (21 DAY FIX | LOW CARB| VEGAN FRIENDLY)
  
  
  
  
  

  Easy Instant Pot Tomato Soup with Crispy Cheese Chips (21 Day Fix | Low Carb| Vegan friendly)

  This creamy, delicious, and easy Instant Pot Tomato Soup is made with tomatoes, fresh basil, some veggies, a dollop of coconut cream.  Oh – and don’t forget the crispy cheese chips for the perfect, low carb topping

  Ingredients

  For the soup:
  1 cup chopped carrots
  1 cup chopped onions
  3 cloves of garlic, chopped
  2 tsp olive oil
  2 tsp butter/vegan butter
  2 cans of Italian Style San Marzano Tomatoes in puree
  1 cup of chicken stock or veggie stock for vegan/vegetarian
  2T chopped fresh basil leaves
  ⅓ cup of coconut cream from a can of coconut milk
  dried basil (optional, but I like to add it)
  salt
  pepper
  For the crispy cheese crisps:
  ⅓ cup shredded sharp cheddar cheese
  cooking oil spray

  Instructions

  For the soup:
  Set Instant Pot to saute and add in butter and olive oil when it’s hot.  Saute carrots and onions until fragrant, then add in garlic. Saute for an additional minute.
  Add tomatoes (with puree), chicken stock, ½ tsp of salt, and fresh basil to the pot.  Lock lid and set for 5 minutes. After cook time do a full natural release.
  Remove lid.  Add in coconut cream.  Use an immersion blender and blend until soup is smooth.  Taste and adjust with salt, pepper, and dried basil if desired.
  For the cheese crisps:
  Preheat your oven 400 degrees.  Line a baking sheet with parchment paper and spray with cooking oil spray or use a silpat.
  Arrange Cheddar cheese (or cheese of your choice) in 10 small ½ tablespoon heaps on the prepared baking sheet.
  Bake in the preheated oven until golden brown, about 7 minutes. Keep watch because they burn quick. Cool for 5 to 10 minutes before removing from baking sheets.
  

  ---

  Notes

  6 servings
  1 Green, 1/2 tsp (soup) **If you add the crispy cheese chips, they are 1/10 of a blue each…go ahead and enjoy a few!
  ·       Serving Size: 1 1/2 cups