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30 Minute Meals







1 1/2 lbs. cod fillets
1 lime 
3 Tablespoons light mayonnaise
1/2 Tablespoon light soy sauce
1/4 teaspoon onion powder 
1/4 teaspoon garlic powder
1/2 cup Panko style breadcrumbs 
3 teaspoons olive oil

Preheat oven to 425 degrees. In a small bowl, mix together mayonnaise, soy sauce, onion powder, and garlic powder. Lay a sheet of foil on a baking sheet and spray with non-stick spray. Place cod fillets on aluminum foil and squeeze the juice of 1/2 a lime over the top of the fish. Lightly salt and pepper cod fillets. Coat the top of each fillet with mayonnaise mixture. Sprinkle breadcrumbs on top of the mayonnaise mixture and press lightly. Drizzle olive oil on breadcrumbs and bake for 20-22 minutes.  Serve with lime sauce for dipping

Lime Sauce

6 Tablespoons Light mayonnaise
1 Tablespoon honey Dijon mustard
1 Tablespoon chopped jalapeno pepper
1 lime
1/8 teaspoon salt

Mix together the mayonnaise, mustard, pepper, salt and the juice of 1 lime. Serve with fish.






1 cup white rice (uncooked)
1 Tbsp. butter
1 (14.5 oz.) can chicken broth
1 (10 oz.) box chopped broccoli - thawed
1/2 tsp. salt
1/4 tsp. pepper
1/2 cup milk
1 (3 oz.) package of cream cheese, cut into small cubes
1/2 cup shredded Parmesan cheese

In a large pan with a lid, sauté rice in butter for about 2 minutes over medium-high heat. Add chicken broth, chopped broccoli, salt, and pepper. Stir well to combine and bring to a light boil. Reduce heat; cover and simmer for 15-20 minutes. Turn heat to very low and add milk, cream cheese, and parmesan cheese. Gently stir through until cheese is melted. Add additional milk if necessary.











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