In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast – Taters and Eggs
Ingredients:
2 medium potatoes
1 cup egg beaters
1 bunch chopped chives
½ cup fat-free shredded cheddar cheese
salt and pepper to taste
non-fat cooking spray
Preparation Method:
1. Wash potatoes and pat dry. Place potatoes in microwave and cook until you can easily insert and remove knife (about 8-12 minutes).
2. Spray skillet with non-fat cooking spray and heat on medium.
3. Add salt and pepper to egg beaters and beat slightly. Pour into skillet and scramble, making sure to remove pan from heat once egg have started to sit up. Add chopped chives and continue cooking eggs until firm using residual heat from pan.
4. Remove potatoes from microwave and slice in half lengthwise. Scoop inside of potato out, placing insides in bowl. The skin is now your boat.
5. Mash potato in the bowl adding salt and pepper to taste. Add egg beaters with chives and mix.
6. Spoon equal parts into four halves.
7. Top with fat-free cheddar cheese.
Serve immediately. Try adding salsa or fat-free sour cream.
Yield: 4 servings
Nutritional Information:
Calories: 158
Fat: 0.1 g
Lunch: Consists of a soup and a main course.
Soup - Corn Chowder Recipe:
Ingredients
| 16 | oz whole kernel corn, drained |
| 3 | chopped medium potatoes |
| 1 | chopped onion |
| 1/2 | teaspoon salt |
| 2 | cups chicken broth |
| 2 | cups milk |
| 1/4 | cup butter |
Directions
Combine first 6 ingredients in slow cooker.
Cover and cook on low for 7 to 9 hours.
Puree in a blender or food processor, if desired, then return to pot.
Stir in milk and butter; cover and cook on HIGH about 30 to 60 minutes longer.
Nutritional Information:
Calories: 196
Fat: 9g
Main Course – Chicken Taco Salad
Ingredients:
6 – 5oz. chicken breast, boneless and skinless
salt and pepper
12 oz. lettuce, shredded
12 oz. tomatoes, diced
2 oz. green onions, chopped
6 oz. fat-free cheddar cheese, shredded
2 oz. cilantro
6 oz. fat-free chili lime chips
Preparation Method:
1. Heat grill to medium high. Season chicken with salt and pepper. Grill each breast on each side for 4 minutes or until cooked through. Set aside.
2. In a large bowl combine lettuce, tomatoes, green onions, cheese and cilantro and toss together well.
3. Divide lettuce mixture evenly into bowls.
4. Slice chicken breast into strips and place 5 oz. on top of each bowl of lettuce.
5. Garnish with tortilla chips.
You may serve with salsa or fat free sour cream.
Yield: 6 servings
Nutritional Information:
Calories: 306
Fat: 3.7 g
Dinner: Consists of a main course and a dessert.
Main Course - Boneless Garlic Chicken
Ingredients:
4-8 oz chicken breast with rib bones and skin
(skin will be removed after cooking)
1 clove finely chopped garlic
seasoning salt (Lawry’s brand) and black pepper
non-fat cooking spray
Preparation Method:
1. Preheat oven to 400 degrees.
2. Rinse chicken and pat dry. Make a pocket under skin of chicken breast
by poking finger through membrane. Make sure to work your finger under
the skin all the way around the breast without poking through the other side.
3. Add garlic, seasoning salt and pepper, rubbing it around to cover entire
breast.
4. Spray skin of chicken with non-fat cooking spray, then season skin of breast with seasoning salt and pepper.
5. Cook chicken for 18-25 minutes until internal temperature of chicken reaches 165 degrees or until juices run clear.
Remember cooking with the skin on will not impart fat into the chicken meat. Just don’t forget to remove the skin before eating because that is where most of the fat is.
Yield: 4 servings – 4 oz each without bone
(bones attached should weigh around 4 ounces; you should only be consuming about 4 ounces of white meat)
Nutritional Information:
(Meat only no skin)
Calories: 142
Fat: 3 g
Nutritional Information:
(Meat with skin)
Calories: 193
Fat: 8 g
Makes a difference removing the skin, doesn’t it?
Dessert - Baby Tiramisù
Ingredients:
1/2 cup nonfat ricotta cheese, (4 ounces)
2 tablespoons confectioners' sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers, (about 1 3/4 ounces)
4 tablespoons brewed espresso, or strong coffee, divided
2 tablespoons bittersweet chocolate chips, melted (see Tip)
Preparation Method:
Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
Tips:
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition Facts Per Serving:
Calories: 107
Fat: 2g
Total Day Nutrition Facts:
Total Calories: 909
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