In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast Emu Scramble
Ingredients:
1 cup egg beaters
2 oz Turkey bacon, chopped
¼ cup fat-free cheddar cheese
¼ cup tomatoes, chopped
2 tbsp green onions, chopped
non-fat cooking spray
salt and pepper
Preparation Method:
1. Spray a large skillet with non fat spray and heat on medium high heat.
2. Once pan is heated add eggs, salt, pepper, Canadian bacon, and
cheddar cheese and stir until eggs start to come together.
3. Just before eggs are completely cooked remove the pan from heat.
4. Add the tomatoes and green onions. Let the heat from the pan continue to
cook the eggs the rest of the way.
Serve immediately.
Yield: 2 servings – ½ cup per person
Nutritional Information:
Calories: 146
Fat: 2 g
Lunch: Consists of a salad and a main course.
Salad - Southwestern Egg Salad Recipe
Ingredients
| 2 | hard-boiled egg(s) |
| 8 | egg whites |
| 2 | medium scallion(s), finely chopped |
| 1 | tsp green chili peppers, drained, chopped |
| 1 | tbsp cilantro, fresh, minced |
| 1/2 | small sweet red pepper(s), finely chopped |
| 1/4 | cup fat-free mayonnaise |
| 1 | tbsp salsa |
| 1/4 | tsp ground cumin |
| 1/4 | tsp salt |
| 1/8 | tsp black pepper |
Directions
1. Peel eggs; mash with a fork in a large bowl. Add remaining ingredients and mix thoroughly to coat.
2. Serve egg salad in a cored bell pepper, over mixed greens or on its own in a bowl. Yields about 1/2 cup per serving.
Nutritional Information:
Calories: 131
Fat: 7g
Main Course – Mandarin Chicken Wraps
Ingredients:
4-4 oz chicken breast boneless and skinless
1 cup romaine lettuce shredded
1 can – 4 oz Mandarin orange segments
¼ cup fat-free ginger dressing (i.e., Paul Newman’s)
4 each fat-free whole wheat tortilla wraps
Preparation Method:
1. In stock pot place chicken and water and boil until chicken is done 18 to 20 minutes. Remove chicken from water and cool.
2. Dice chicken, medium dice. Place chopped chicken in large bowl along with romaine lettuce, mandarin oranges and toss with ginger dressing. Stuff pitas with 4 ounces of chicken salad, 2 ounces per pita side.
Yield: 4 servings – 4 oz per wrap
Nutritional Information:
Calories: 155
Fat: 1.5 g
Dinner: Consists of a main course and a dessert.
Main Course – Southwestern Chicken Rollatini
Ingredients:
4-4 oz skinless boneless chicken breast
½ cup fat-free mozzarella cheese
2 each minced jalapeño pepper
¼ cup julienne sliced red pepper
¼ cup chopped fresh cilantro
Preparation Method:
1. Preheat oven to 375 degrees F.
2. Pound chicken breasts flat and lay them on work surface on top of plastic wrap. Sprinkle 2 tablespoons of fat-free mozzarella down middle of chicken breast horizontally. Add 1 tablespoon of minced jalapeno and 1 ounce each of red pepper and cilantro.
3. Using plastic wrap as support, roll one end of the chicken breast so it just overlaps stuffing, tuck end under and keep rolling, and secure with toothpicks.
4. Brown chicken in skillet using non-fat cooking spray. Arrange chicken rolls in a 9x13 inch baking dish.
5. Bake in preheated oven for 30 minutes, or until chicken is no longer pink, and juices run clear.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 224
Fat: 2 g
Dessert - Hot Fudge Pudding Cake
Ingredients:
1 cup all-purpose flour
1/3 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup nonfat milk
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 cup pecan halves, toasted (see Tip)
3/4 cup brown sugar
1 1/3 cups hot strong coffee
Preparation Method:
1. Preheat oven to 375°F. Lightly coat an 8-by-8-inch baking dish with cooking spray.
2. Stir together flour, sugar, cocoa, baking powder and salt in a large bowl. Combine milk, egg, oil and vanilla in a glass measuring cup. Make a well in center of the dry ingredients and gradually pour in the milk mixture, stirring until combined. Stir in pecans. Spoon into the prepared pan and spread evenly.
3. Dissolve brown sugar in coffee; spoon over batter. Bake until a toothpick inserted in center comes out clean, about 25 minutes. Let stand for 10 minutes; serve hot or warm.
Tips:
Tip: To toast pecan halves: Spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
Nutritional Information Per Serving:
Calories: 142
Fat: 5 g
Total Day Nutritional Information:
Total Calories: 798
Total Fat: 17.5
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