January 17, 2022
Meal Prep 7
Featuring a tasty mint vinaigrette and tofu parmesan.
Bagel and Egg
Keeping it super simple again this week:
Ingredients
- 1-2 eggs, jammy yolk (made in air fryer)
- Gluten free Everything Bagel
- Turkey bacon
- Frozen mixed berries
How to air fry "hard boiled" eggs:
- Air fry at 300 degrees F for:
11-12 min for a jammy yolk
13-14 min for a hard yolk - Transfer eggs to a bowl of cold water and let cool.
- Peel eggs and enjoy!
Mixed Greens Salad with Mint Vinaigrette
Gluten Free
Dairy Free
Ingredients
For the mint vinaigrette:
- ½ cup extra-virgin olive oil
- ½ cup lemon juice (about 2 lemons)
- ¼ cup packed fresh mint (spearmint) leaves
- 3 tablespoons honey or maple syrup
- 1 tablespoon Dijon mustard
- 2 cloves garlic, roughly chopped
- ¼ teaspoon fine sea salt
- 10 twists of freshly ground black pepper
In the salad:
- 1 oven roasted chicken breast
- Mixed greens
- Red onion, thinnly sliced
- Mixed cherry tomatoes
- Pepperoncini, thinnly sliced
- Carrots, julienned
- Bacon bits
Directions
- Prepare ingredients for the salad and place in bowl.
- For the dressing, place all ingredients in a blender and blend until smooth
- Toss salad with dressing and enjoy.
Tofu Parmesan
Gluten Free
Vegan
Ingredients
- 1, 15 oz block firm tofu
- Marinara sauce
- Salt and pepper
For the batter:
- ½ cup soy milk (or plain plant milk of your choosing)
- 2 tbsp gluten free flour
- ½ tsp paprika
Panko Crust:
- ¼ cup vegan parmesan cheese
- ¾ cup Panko bread crumbs (gluten free if needed)
Directions
- Drain the tofu and slice into ¼ inch thick slices. Pat dry with a paper towel and try to press out as much of the water as possible. Season the tofu with salt and pepper.
- For the batter, whisk together soy milk, gluten free flour and paprika until smooth. Set aside.
- For the Panko crust, mix together parmesan cheese and Panko bread crumbs.
- Dip each tofu slice in the batter and then coat with crust mix until evenly coated.
- Place the tofu in air fry and cook at 375 degrees F for 20 minutes, flipping sides halfway through. Alternatively, if you do not have an air fryer, bake tofu in oven at 400 degrees F for 30 minutes, flipping halfway through.
- Heat marinara sauce over medium heat. Once tofu is finished cooking, top with marinara sauce and parmesan cheese.
- Serve with pasta and your favourite side vegetable dish.
*For a higher protein option, sub pasta with a chickpea or lentil pasta.
*Recipe adapted from Veggie Society.Weekly Snack Ideas
- Fresh fruit (I opted for pears and frozen berries, high in fibre!)
- Quaker Tomato & Basil Rice Cakes
- Sliced vegetables
- Protein shake (not shown here, but I use Vega Sport)
