In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
CANDY APPLE BREAKFAST PUDDING
Ingredients:
2 each large apples
¾ tsp ground cinnamon
¼ cup Splenda brown sugar
½ cup light-colored corn syrup
10 each ½ inch-thick slices
French or Italian bread
¼ cup egg beaters
1 ¼ cup fat-free milk
1 tsp vanilla
¼ tsp. allspice
Preparation Method:
1. Peel, core, and slice apples (should have 2 cups).
2. Place apples in a small saucepan with ¼ cup water and bring to a boil; reduce heat, and cook on medium-low heat for 6 to 8 minutes or till apples are tender.
3. Drain apples in a colander and put in a small bowl. Add cinnamon and stir gently. Set aside.
4. In small saucepan combine brown sugar and light-colored corn syrup. Bring mixture to a boil while stirring over medium heat. Remove from heat.
5. Pour mixture into a 2-quart square baking dish.
6. Arrange a layer of half the bread slices in the baking dish atop the caramel mixture, trimming bread to fit.
7. Spoon cooked apples evenly over bread layer. Arrange remaining bread slices on top.
8. In a medium mixing bowl combine the eggs, milk, vanilla, and allspice. Carefully pour the egg mixture over bread, pressing the bread down to moisten the slices completely.
9. Cover with plastic wrap and refrigerate for at least 2 ½ hours or up to 24 hours.
10. When you are ready to serve, remove plastic wrap and bake uncovered, in a 325 degree over for 45 minutes or till a knife comes out clean.
11. Remove from oven; run a clean knife around edge to loosen. Let stand for 15 minutes.
12. Cut into rectangles or squares. Serve warm or cool.
You may invert pudding onto a platter. Be careful to make sure platter is larger than square baking dish. You may then spoon remaining brown sugar sauce over pudding.
Yield: 6 servings
Nutritional Information:
Calories: 208
Lunch: Consists of a main course and a dessert.
Main Course- Spaghetti Bison Pie
Ingredients:
1 lb buffalo meat, ground (97% meat to 3% fat)
1 each sweet onion, chopped
1 can stewed tomatoes (undrained)
1-15oz. can tomato sauce
1 tbl dried oregano
1 tsp dried thyme
1tsp dried basil
4 oz dried spaghetti noodles, cook and drain
1 cup fat-free cottage cheese, small curds
1 cup fat-free mozzarella cheese
3 tbl parmesan cheese, grated
salt and pepper
non-fat cooking spray
Preparation Method:
1. Preheat oven to 375 degrees.
2. Brown buffalo meat and onion in a large skillet over medium heat.
3. Add tomatoes, tomato sauce, oregano, thyme, basil, salt and pepper. Simmer 20 to 25 minutes uncovered until it thickens slightly. Set aside.
4. Spray a 10” glass pie pan with non-fat cooking spray and arrange spaghetti noodles on the bottom of plate, creating a crust.
5. Spread cottage cheese evenly over the noodles.
6. Spread meat sauce evenly over cottage cheese. Then top with mozzarella cheese. Sprinkle grated parmesan cheese over top of mozzarella evenly.
7. Bake in oven for 40 minutes or until cheese has turned a golden brown.
Yield: 6 servings – 1 slice per person
Nutritional Information:
Calories: 275
Dessert – Pineapple & Raspberry Parfaits
Ingredients:
2 8-ounce containers (2 cups) nonfat peach yogurt
1/2 pint fresh raspberries, (about 1 1/4 cups)
1 1/2 cups fresh, frozen or canned pineapple chunks
Preparation Method:
1. Divide and layer yogurt, raspberries and pineapple into 4 glasses.
Nutrition Facts Per Serving:
Dinner: Consists of a soup and a main course.
Soup - Tortilla Soup Recipe
Ingredients
| 16 | oz chicken breast |
| 4 | oz green chilies |
| 2 | cloves garlic |
| 1 | medium onion |
| 30 | ounce diced tomatoes |
| 1 | cup chicken broth |
| 1 | teaspoon cumin |
| 1 | cup avocado, sliced |
| | |
Directions
1. Plce chicken in crockpot
2. Combine chilies, garlic, onion, tomatoes, 1/2cup chicken broth and cumin in a small bowl. Pour over chicken.
3. Cook on High for 3 hours. When chicken is tender, shred with two forks. Adjust seasoning if needed.
4. Garnish with cilantro and avocado.
Nutritional Information:
Calories: 401
Fat: 12
Main Course – Roasted Turkey Breast
Ingredients:
½ cup fresh chopped herbs – thyme, rosemary and basil
2 tbsp seasoning salt (Lawry’s brand)
2 tbsp garlic salt
3 lbs fresh turkey breast boneless, skin on
2 tbsp paprika
non-fat cooking spray
Preparation Method:
1. Preheat oven to 375 degrees
2. Chop fresh herbs and place in bowl.
3. Rinse breast and pat dry. Stuff herbs, seasoning and garlic salt under skin of turkey.
4. Spray outside of turkey with spray and top with seasoning salt and paprika.
5. Roast turkey until internal temperature reaches 165 degree or until juices run clear.
Yield: 12 servings – 4 oz per person
Nutritional Information:
Calories: 151
Total Day Nutritional Facts:
Total Calories: 1,144
Total Fat: 17.5g
