In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.
Breakfast – Huevos Rancheros Burrito
Ingredients:
1 cup egg beaters
2 tbsp cilantro, minced
2-10 inch fat-free flour tortillas, warmed
¼ cup fat-free cheddar cheese shredded
¼ cup salsa, medium heat
salt and pepper
non-fat cooking spray
Preparation Method:
1. Spray a skillet with non-fat cooking spray and heat over medium heat.
2. In a bowl combine egg beaters, cilantro and salt and pepper and whip lightly with fork to combine.
3. Add egg mixture to skillet and cook just until eggs start to set. Remove pan from heat and continue cooking eggs with the residual heat from the pan. This will avoid overcooking the eggs.
4. Divide egg mixture evenly between tortillas; top cheese and salsa evenly between tortillas.
5. Fold up tortillas over filling tucking ends in like an envelope. Serve immediately.
Yield: 2 breakfast burritos.
Nutritional Information:
Calories: 172
Fat: 0 g
Lunch: Consists of a soup and a salad.
Soup - Nearly Non-Fat Cream of Mushroom Soup Recipe
Ingredients
| 3 | cups mushrooms |
| 1 | tbsp olive oil |
| 3 | cloves garlic |
| 1 | tbsp flour |
| 1 1/2 | cups vegetable broth |
| 1/2 | cup skim milk |
| 1/2 | cup fat free sour cream |
| 1 | egg white |
| 1 | tbsp salt |
| 1 | tbsp pepper |
Preparation Method:
Add olive oil, garlic, salt and pepper and mushrooms in saucepan and saute on med-high heat for about 5 minutes. Add flour and stir. Add veg broth and bring to boil. In a separate bowl, beat together the sour cream, milk, and egg white. Add to the broth and keep on low heat for 10 minutes or more.
Nutritional Information:
Calories: 114
Fat: 5g
Salad- Chicken Salad Pita
Ingredients:
4-4 oz chicken breast boneless and skinless
1 quart water
2 stalks celery chopped small
2 small apples peeled, cored and chopped small
½ cup raisins
½ cup fat-free mayonnaise
2 tbsp fresh lemon juice
2 tbsp old bay seasoning
4 each fat-free pitas
black pepper to taste
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 celery, apple and raisins and mix. Add fat-free mayonnaise, lemon juice and old bay seasoning and black pepper mix thoroughly.
3. Stuff pitas with 4 ounces of chicken salad, 2 ounces per pita side.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 189
Fat: 2.6 g
Dinner: Consists of a main course and a dessert.
Main Course – Parmesan Encrusted Tipalia
Ingredients:
½ cup egg whites or egg beaters (lightly beaten)
1.5 cups Panko breadcrumbs (Japanese breadcrumbs)
¼ cup fat-free parmesan cheese
2 tbsp seasoning salt (Lawry’s brand)
1 tbsp black pepper
4-4 oz Tilapia Filets (White fish, medium to firm flesh, mild to sweet in flavor)
non-fat cooking spray
Preparation Method:
1. Preheat oven to 375 degrees.
2. In a bowl add egg whites/beaters and lightly whip.
3. In separate bowl add Panko breadcrumbs, parmesan cheese, seasoning salt and black pepper.
4. Dip filets into egg whites and coat thoroughly. Then dip into breadcrumb mixture.
5. Place filets on sprayed cookie sheets. Cook in a 375 degree preheated oven for 10 – 12 minutes turning after 5-6 minutes until golden brown. Serve immediately.
Yield: 4 servings – 4 oz each
Nutritional Information:
Calories: 235
Fat: 4 g
Dessert - Cranberry Apple Crisp
Ingredients:
2 1/2 pounds Granny Smith apples, peeled, cored and cut into 1/2-inch chunks
1 16-ounce can whole-berry cranberry sauce
2 tablespoons lemon juice
1 cup old-fashioned oats
1/2 cup all-purpose flour
1/3 cup chopped walnuts
1/4 cup packed light brown sugar
1/4 teaspoon salt
1/4 cup frozen apple-juice concentrate, thawed
1 tablespoon canola oil
Preparation Method:
1. Preheat oven to 350°F.
2. Combine apples, cranberry sauce and lemon juice in a large bowl. Transfer to a 9 1/2-inch deep-dish pie pan. 3. Whisk oats, flour, walnuts, brown sugar and salt in a medium bowl. Whisk apple-juice concentrate and oil in a small bowl until blended; drizzle over dry ingredients and mix with your fingers until moistened. Sprinkle over apples. Bake until apples are tender and top is golden, 40 to 45 minutes.
Tips:
Make Ahead Tip: Equipment: 9 1/2-inch deep-dish pie pan
Nutrition Information Per Serving:
Calories: 294
Fat: 6g
Total Day Nutritional Facts:
Total Calories: 1,004
Total Fat: 17.6g
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