Pretty straightforward dinner tonight. John cooked the 4.5 ounce portion of tilapia (frozen from Costco) for 3-4 minutes per side in a little olive oil. I sautéed the broccoli in a tablespoon of water and a teaspoon of butter. My rice mix is half riced cauliflower and half brown rice with quinoa. (The brown rice with quinoa is a microwaveable convenience product that cooks in one minute!)

What really made this dinner very good was the mustard sauce. I used a recipe for sauce grabiche but left out the egg, added some whole grain mustard, a little water, and cut down the olive oil by more than 2/3. The sauce is good on most things, asparagus, steamed new potatoes, turkey sausage, fish et al.