The Diet Plan - Day Six

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

The Diet Plan - Day Five

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

The Diet Plan - Day Seven

In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.

Breakfast – All Wrapped Up

Ingredients:

2 each slices turkey bacon, chopped


¼ cup sweet red pepper, chopped


salt and pepper


½ cup egg beaters


¼ cup tomato, chopped 


2 each 8-inch fat-free tortilla - warmed

Preparation Method:


1. In a medium skillet cook turkey bacon until brown and crispy.


2. Add red pepper, salt and pepper and cook for 3 minutes.


3. Add egg beaters, cook and stir 2 minutes until egg begins to set. Remove from heat; add tomatoes and stir in.


4. Spoon mixture into warmed tortilla; roll tortilla around filling.

Serve immediately. May serve with salsa or fat-free sour cream.

Yield: 2 individual wraps.



Nutritional Information: 


Calories: 177


Fat: 1 g


Lunch: Consists of a soup and a main course.

Soup - Butternut Squash Soup

Ingredients

2 1/4	lbs butternut squash
1	cup chopped onions
1	tablespoon grated fresh ginger
1	tablespoon butter
4	cups vegetable broth or chicken broth

Directions

Preheat oven to 450. 


Cut squash in half lengthwise, scoop out seeds and place cut side down on a baking sheet. 


Roast the squash for 40-45 minutes or until it is very tender. 


Allow squash to cool. 


While the squash is roasting,saute the onion and ginger in the butter over a medium heat until the onion is translucent and soft. 


Add the broth, cover and simmer for 10 minutes. 


Scoop the cooled squash from the skin. 


Place half the squash and half the broth in a blender, puree until smooth. 


Repeat with the other half of the squash and broth. 


If needed, add water to achieve the desired consistency. 


Return the soup to the sauce pan and reheat. 


Salt and pepper to taste. 


If desired, garnish each serving with a spoonful of sour cream.

Nutritional Information:

Calories: 195

Fat: 6.5g

Main Course – Hakuna Matata Frittata

Ingredients:

1 ½ cups egg beaters


¼ cup fat-free milk


salt and pepper


1 cup chicken breast, cooked and diced 


1 cup white button mushrooms


2 tbsp green onion, thinly sliced


¼ cup fat free cheddar cheese, shredded

Preparation Method:


1. In mixing bowl, stir together egg beaters, milk, salt and pepper. Set aside.


2. In mixing bowl, combine chicken, mushrooms and green onions.


3. Spray non-fat cooking spray in ovenproof skillet; add egg mixture. Cook over medium-low heat. As eggs set, run a spatula around the edge, lifting to allow uncooked portion to flow underneath. Cook until eggs are almost set but surface is still moist.


4. Press chicken mixture into top of egg mixture.


5. Place under broiler 4 to 5 inches from heating coils and heat for 1 to 2 minutes or until set. 


6. Top with cheddar cheese and continue cooking until cheese melts.


7. Cut Frittata into 4 slices

Serve immediately.

Yield: 4 servings –1 slice per person



Nutritional Information: 


Calories: 147


Fat: 1.5 g


Dinner: Consists of a main course and a dessert.

Main Course – Roasted Salmon Filet

Ingredients:


1 clove finely chopped fresh garlic


8 sprigs fresh tarragon, thyme or dill 


4- 4 oz salmon filet (low-fat salmon - pink, chum or humpback)


non-fat cooking spray

Preparation Method:


1. Preheat oven to 375 degrees.


2. Lightly spray a large sauté pan with non-fat cooking spray. Heat pan on medium high heat.


3. Add chopped garlic and sweat. Once you can smell the garlic add sprigs of referenced herb and heat until you can smell fragrance of herb.


4. Add salmon filet and brown one side about 2 to 3 minutes.


5. Once one side is browned, turn filet over in pan and place pan directly into preheated oven. Cook salmon for 6 to 8 minutes until medium in temperature, slightly dark pink on the inside of filet. Serve immediately.

Salmon can be high in fat, so be sure to pick one of above-referenced low-fat varieties. Serve over a bed of Jasmine rice or a bed of baby mixed greens.

Yield: 4 servings – 4 oz each



Nutritional Information:


Calories: 166


Fat: 5.5 g

Dessert - Chocolate Pancakes

Ingredients

1/4 cup all-purpose flour

2 tablespoons sugar

1 1/2 teaspoons unsweetened cocoa powder

1/4 teaspoon baking powder

Pinch of salt

1 large egg white

1/4 cup skim milk

1 teaspoon canola oil

1/4 teaspoon vanilla extract

1/2 pint nonfat vanilla frozen yogurt

1/3 cup Chocolate-Raspberry Sauce, (recipe follows)

1/2 cup fresh raspberries

Preparation Method

Stir together flour, sugar, cocoa, baking powder and salt in a medium bowl. Whisk together egg white, milk, oil and vanilla in a small bowl. Make a well in the center of the dry ingredients and gradually whisk in the liquid mixture, stirring just until combined. Let the batter stand for 5 minutes, or refrigerate for up to 1 hour.

Spray a large nonstick skillet with nonstick cooking spray and place over medium-low heat. Make 3 to 4 pancakes, using about 1 1/2 tablespoons of batter per pancake, in the pan and cook until the underside is browned and the bubbles on top remain open, 1 to 1 1/2 minutes. Turn the pancakes over and cook until the underside is browned, about 15 seconds. Repeat with the remaining batter.

Arrange the pancakes on dessert plates. Top with scoops of frozen yogurt and Chocolate-Raspberry Sauce. Garnish with raspberries.

Tips:

Make Ahead Tip: Pancake batter can be refrigerated for up to 1 hour.

Nutrition Information Per Serving:

Calories: 302

Fat: 3g

Total Day Nutritional Facts:

Total Calories: 987

Total Fat: 17.5g