Something fishy but delishy!

What you'll need:
- 15 minutes
- tilapia fillets, defrosted
- broccoli, fresh or frozen
- breadcrumbs, any kind
- light mayonnaise
- mustard
- olive oil
- an egg
- Pam
- spices

Protein

Before: Mash up the tilapia in a bowl, mix in equal parts of mayo and breadcrumbs. For 4 small fillets, use 1/3 cup mayo and breadcrumbs  and 1 egg. Add in a tablespoon of mustard, salt and pepper.

During: Heat up a pan with a drizzle of olive oil. Form palm-sized patties and drop em in and flip! They take about 2-3 minutes to cook.

Veggies:

Before: Line a cookie sheet with foil and spray with Pam. Place the broccoli on the cookie sheet and spray with Pam, then top with your favorite spices. I use Mrs. Dash garlic/tomato/basil and added salt and pepper.

During: Put in the oven at 350 degrees until bright green, approx. 15 minutes.

Carbohydrates:

I toasted up a whole wheat pita pocket and lined it with hummus and created a fish pita!

After!!

, SARAH

From Spain to Brussels

What you'll need:
- 30 minutes
- extra firm tofu
- brussel sprouts, frozen or fresh
- carrots
- Spanish rice pilaf ( http://www.neareast.com/#products/rice_pilaf )
- light mayonnaise
- salsa (strength of your choice) 
- Pam
- salt, pepper, garlic/onion powder
- Ziplock Steam bag ( http://www.ziploc.com/Products/Pages/ZipSteamMicrowaveCookingBags.aspx )

Protein

Before: Turn on oven to 400 degrees. Prepare a cookie sheet with foil that has been sprayed with Pam; slice the tofu into 1/2 inch slices and place on pan. Next, spray the Pam on top of the tofu, then sprinkle salt, pepper, other spices you like.

During: Place tofu into oven for about 20-25 minutes or until the edges become golden.

Vegetables

Before: Peel and chop the carrots and combine them with the the brussel sprouts in the ZipLock Steam bag

After: Place the bag into the microwave and microwave on high for 6 minutes (1/2 bag full)

Dip: Mix equal portions of mayo and salsa

Carbohydrate

Before: Boil water in a pot (follow ratio directions on box)

After: Add rice and spice packet, return to boil, then simmer for 20 minutes

AFTER!

Much love, Sarah