In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast Quiche
Ingredients:
¾ cup egg beaters
1 cup fat-free evaporated milk
1/3 cup all-purpose flour
1 ½ cup fat-free cheddar cheese shredded
1 ½ cup fat-free mozzarella cheese shredded
1-8 ounce can green chilies, chopped
½ cup chunky salsa, medium, drained
salt and pepper
non-fat cooking spray
Preparation Method:
1. Spray an 8- or 9-inch glass pan with non-fat spray.
2. In a bowl combine egg beaters, milk, and flour. Beat well until smooth.
3. Combine cheeses and green chilies into milk mixture.
4. Spoon a small amount of drained salsa on bottom of pie pan and spread around. This will help keep quiche from sticking.
5. Ladle half of the cheese and milk mixture over salsa. Spoon remaining salsa over this layer then top with remaining cheese-milk mixture.
6. Bake at 350 degrees for 30 to 35 minutes, until set and puffy.
7. Top with reserved cheese and bake an additional 5 minutes till melted.
Serve with salsa and fat-free sour cream if desired.
Yield: 6 servings
Nutritional Information:
Calories: 202
Fat: 0 g
Lunch: Consists of a main course and a dessert.
Main Course – Chicken Enchiladas
Ingredients:
1 cup onion, chopped small
1 ½ cups shredded cooked chicken breast
1 cup fat-free cheddar cheese, shredded
1 cup picante sauce
3 oz fat-free cream cheese
1 tsp cumin
8 each fat-free flour tortillas
1 ½ cups green taco sauce – bottled
non-fat cooking spray
Preparation Method:
1. Preheat oven to 350 degrees.
2. Spray a large skillet with non-fat cooking spray and heat over medium heat.
3. Add onion, and sauté until tender.
4. Add chicken, ½ cup cheddar cheese, picante sauce, cream cheese, and cumin. Cook until cheese melts.
5. Spoon about 1/3 cup chicken mixture down center of each tortilla, and roll up.
6. Place enchiladas in a 13 x 9-inch baking dish that has been sprayed with non-fat cooking spray; drizzle with taco sauce, and sprinkle with ½ cup cheddar cheese. Cover and bake for 15 minutes or until cheese melts.
Serve immediately.
Serve with your favorite salsa or fat-free sour cream.
Yield: 8 servings - 1 enchilada per person
Nutritional Information:
Calories: 152
Fat: 1.5 g
Dessert - Deep-Dish Apple Pie
Ingredients:
CRUST
1 1/4 cups whole-wheat pastry flour, (see Ingredient Note)
1 1/4 cups all-purpose flour
2 tablespoons granulated sugar
1/2 teaspoon salt
4 tablespoons cold unsalted butter
1/4 cup reduced-fat sour cream
3 tablespoons canola oil
4 tablespoons ice water
FILLING
6 cups thinly sliced peeled McIntosh apples, (about 2 pounds)
6 cups thinly sliced peeled Granny Smith apples, (about 2 pounds)
2/3 cup packed light brown sugar
1 tablespoon lemon juice
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of salt
2 tablespoons all-purpose flour
1 teaspoon granulated sugar
1 large egg white, lightly beaten, for brushing
Preparation Method:
1. To prepare crust: Whisk whole-wheat flour, 1 1/4 cups all-purpose flour, 2 tablespoons sugar and 1/2 teaspoon salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times"the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap the dough in plastic and refrigerate for at least 1 hour.
2. Meanwhile, make filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.
3. To assemble & bake pie: Position a rack in lower third of oven; preheat to 425°F.
4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan. Peel off the remaining paper. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with your fingers. Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.
5. Bake the pie on the bottom rack for 20 minutes. Reduce the oven temperature to 375° and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.
Tips:
Make Ahead Tip: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months. | Equipment: 9 1/2-inch deep-dish pie pan
Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.
Nutritional Facts Per Serving:
Calories: 344
Fat: 10g
Dinner: Consists of a salad and a main course.
Waldorf Salad
Ingredients
| 235 | g apple (1.5 apples) |
| 2 | tbsp lemon juice |
| 145 | g celery (4 large stalks) |
| 80 | g raisins |
| 48 | g walnuts |
| 2 | tbsp kraft miracle whip free nonfat |
| 2 | tbsp lemon juice |
| 1 | dash of salt, plus a non-calorie sweetener |
Directions
Dice the apples, and toss with 2 tbsp of lemon juice (to prevent the apples from browning).
Chop the celery and add to the apples.
Crush/chop walnuts if necessary, then add walnuts and raisins to the apples and celery.
Dressing: Combine 2 tbsp of nonfat miracle whip or mayonnaise (15 cal per tbsp) with 2 tbsp of lemon juice and some sweetener (I used stevia), to taste. Dressing should be tart, but faintly sweet. Add a dash of salt if necessary.
Toss salad with dressing.
NOTE: If making a day or two in advance, reserve the walnuts until just before serving (they can get a bit soft sometimes if left to soak in the dressing for too long). This salad is great once it has 'marinated' in the dressing overnight.
Nutritional Information:
Calories: 120
Fat: 5.3g
Main Course - Sweet & Sour Lychee Chicken Stir-Fry
Ingredients:
4-4 oz skinless boneless chicken breast
1 can lychees packed in water
1 cup chopped broccoli
1 cup sugar snap peas
1 cup chopped baby bok choy (regular may also be used)
1 cup sliced sweet yellow onions
¼ cup lychee water
¼ cup soy sauce
2 tbsp Splenda brown sugar
1 tbsp minced fresh ginger
2 tbsp cornstarch
¼ cup water – lukewarm
Preparation Method:
1. Cut chicken breast into strips or cubes
2. Open can of lychees and put in a bowl reserving liquid
3. Prepare vegetables accordingly and put in bowl.
4. In a wok or sauté pan, brown and cook chicken until juices run clear.
Remove from pan and place in a bowl and cover.
5. In separate bowl add lychee water, soy sauce, brown sugar and ginger and mix thoroughly.
6. Deglaze wok or sauté pan with lychee mixture. Bring to a boil.
7. Add vegetables and cook until broccoli is fork tender, if broccoli is done the remaining vegetables will be done as well. Reduce heat to medium.
8. In a bowl add lukewarm water and stir in cornstarch. Stir until cornstarch is completely mixed.
9. Add cornstarch mixture slowly to sauce in wok or sauté pan making sure to move vegetables aside. Make sure you keep stirring until sauce thickens. (You might not have to use all of the cornstarch mixture.)
10. Add chicken back in pan to reheat. Toss chicken and vegetables to make sure they are completely coated. Serve immediately. Serve over rice.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 172.5
Fat: 1.7 g
Total Calories: 991
Total Fat: 18.5
No comments:
Post a Comment