In addition to the meal recipes provided, you must have 8 large glasses of water and one fruit throughout your day.
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Breakfast - Blueberry Pancakes
Ingredients:
1 cup + 2 tbsp whole wheat flour
1 tbsp Splenda brown sugar
1 ½ tsp baking powder
1/8 tsp salt
2 tbsp apple sauce
1 cup + 2 tbsp water or fat-free milk
½ cup fresh or frozen blueberries or other fruit
Preparation Method:
1. Combine all dry ingredients and mix together.
2. Add applesauce, water/milk and mix until batter drips from spoon, but is not runny. Take half of the blueberries and smash them together allowing the juices to run out. Add them to mix. (This will help flavor the batter and will turn the batter a slight purple color.) Add remaining whole blueberries.
3. Heat griddle/frying pan and spray with non-fat cooking spray.
4. Ladle ¼ cup of batter into the pan and let it cook until small bubbles form in the center and/or edges are cooked. Flip pancake over and cook for 1-2 minutes.
(Try adding bananas or peaches or your favorite fruit for an exciting new flavor.)
Yield: 6 pancakes
Nutritional Information:
Calories: 76
Fat: 0.25 g
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Lunch: Consists of a salad and a main course.
Salad - Low Fat Greek Caesar Salad With Shrimp
Ingredients:
1 lb. shelled and de-veined fresh medium shrimp
1/4 tsp. lemon pepper
1/4 tsp. salt
2 cloves garlic, 1 bruised and 1 pressed or minced or pressed
8 cups torn or chopped romaine lettuce (1 medium head)
2/3 cup fat free Caesar Salad Dressing
1/4 cup low fat mayonnaise (1 gram fat per 2 tablespoons serving)
2 Tbsp. fresh lemon juice
2 tsp.
extra virgin cold pressed olive oil
4 anchovy fillets, drained, rinsed and finely minced
1 cup well rinsed bottled artichoke hearts packed in oil dressing
3 ounces fresh crumbled or slivered
low fat feta cheese
1 1/2 cup fat free garlic or herb croutons
fresh ground pepper to taste
Preparation Method:
1. Shell and de-vein shrimp. Bring 3 quarts water to rapid boil and add shrimp and ¼ teaspoon lemon pepper and pinch salt and cook for 2 minutes or until bright orange pink in color. Immediately transfer to ice cold water to cool, drain and dry on paper towels, then refrigerate until ready to use.
2. Rub bruised garlic clove in and around sides of large glass salad. Place romaine in salad bowl; if done ahead of time cover and refrigerate.
3. In small bowl mix Caesar dressing together well with mayonnaise, lemon juice, 1 clove pressed or minced garlic, olive oil and anchovies.
4. Rinse artichoke hearts well in warm water and drain on paper towels and set aside. This will remove the majority of excess oil without taking away the flavor. Do not use can artichoke hears as they can be tough and stringy.
5. Grind fresh black pepper on greens to taste. Add dressing to greens and toss gently. Add feta cheese, chilled shrimp, artichokes and croutons to salad. Toss all ingredients together again gently and serve.
Calories: 247
Total Fat: 7.5 G
Main Course - Crispy Chicken Fingers
Ingredients:
4-4 oz skinless boneless chicken breast
½ cup egg whites or egg beaters (lightly beaten)
1.5 cups breadcrumbs (Japanese breadcrumbs)
2 tbsp seasoning salt (Lawry’s brand)
1 tbsp black pepper
non-fat cooking spray
Preparation Method:
1. Preheat oven to 450 degrees.
2. Cut chicken breast into strips (6 strips per breast).
3. In a bowl add egg whites and lightly beat.
4. In separate bowl add Panko breadcrumbs, seasoning salt and black pepper.
5. Dip strips into egg whites and coat thoroughly. Then dip into breadcrumb mixture.
6. Place strips on sprayed cookie sheets. Cook in a 450 degree preheated oven for 8 – 10 minutes turning after 4 – 5 minutes until golden brown. Serve immediately.
Yield: 4 servings – 4 oz each (approx. 6 strips per person)
Nutritional Information:
Calories: 176
Fat: 1.5 g
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Dinner: Consists of a main curse and a dessert.
Main Course - Buffaloaf
Ingredients:
1 ½ lbs buffalo meat, ground (97% meat to 3% fat)
¼ cup egg beaters
1 cup fat-free milk
¾ cup fat-free bread crumbs
1 each envelope dry onion soup mix
2 tbl ketchup
salt and pepper
Preparation Method:
1. Preheat oven to 350 degrees.
2. In a bowl, combine above ingredients.
3. Press into a greased loaf pan and bake for 1 hour.
4. Take ketchup and spoon it down the center of the loaf and continue to cook an additional 12 to 15 minutes.
Serve immediately.
Yield: 6 servings – 4 oz slice per person
Nutritional Information:
Calories: 196
Fat: 2.5 g
Dessert - Cherries with Ricotta & Toasted Almonds
Ingredients:
3/4 cup frozen pitted cherries
2 tablespoons part-skim ricotta
1 tablespoon toasted slivered almonds
Preparation Method:
Heat cherries in the microwave on High until warm, 1 to 2 minutes. Top the cherries with ricotta and almonds.
Tips:
Healthy Heart Variation: To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta.
133 calories, 0 g saturated fat.
Nutrition per serving:
Calories: 150
Fat: 6g.
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Total Day Nutritional Facts:
Total Calories: 845
Total Fat: 17.75g
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