Monday menu: 286 calories for breakfast 293 calories for dinner.
Baked Eggs Flamenco: Spray a small ramekin with non-stick spray. Put 1 Tbsp. chopped tomato or 1 Tbsp tomato puree into the cup along with 1.5 tsp parsley, 1.5 Tbsp onion, and 1.5 Tbsp bell pepper. Stir in salt and a large pinch cayenne pepper. Microwave for 2 mins. Add one egg and bake at 350°F for 15-18 minutes, depending on how well you like your egg cooked. Toast either 1/2 slice of whole-grain 70 calorie bread [ex: Nature’s Own at Shaw’s or Demster’s Thins at Sobey’s] or bread that has 70 cals for 2 slices, which is shown. On the side are 2 oz melon or 2 oz apple or 1 oz grapes. I enjoy this with the smoothie described in the 1st blog and with almost-black coffee. If you don’t want the smoothie, add the other half of the bread and double up on the fruit. HINT: you could use that extra portion of fruit later in the day if the hungries hit.
Chicken Noodle Soup: Usually we have a seafood meal on Mondays because we like fish and it is so good for you. But its been cold and this soup hits the spot. HINT: This recipe makes enough for 2 servings. Invite a friend or freeze the rest for a meal in a hurry. Heat 3 cups low-fat chicken stock and add 1.5 oz [that’s 3″ at 1″ diameter] diced carrot. Cook until the carrot is almost soft. Add 2 oz chicken or turkey white meat, 1 oz broken spaghetti noodles, 1/4 cup canned white beans, 1.5 oz [1/3 c.] green beans and 1/2 oz [1.5″ x 3″] cubed Canadian bacon [back bacon for friends in Canada]. Simmer until the noodles are cooked, adding water if the soup looks too thick. 10.1 g Fat; 19.9 g Protein; 28.3 g Carbs
Start your Fast Diet on Monday and join me for a menu for Thursday, too.