Sometimes we look forward to a Fast Day because we have been over-doing it and we need a course correction. Sometimes we look forward to the wonderful food we’ll be eating! You must try these.

Dutch Breakfast   308 calories     6 g fat        10.7 g protein         22 g carbo                         This meal is inspired by a breakfast I enjoyed in Amsterdam in 1969. It was memorable because it was so good. Husband’s opinion? “This is my favorite Fast breakfast.”

1 2-oz egg, hard-boiled or coddled    HINT: the hardboiled egg can be made days before.  ½ oz ham, 97% fat free, available at most delis                                                                                                                               ½ Arnold Multi-grain Sandwich Thin [50 cal] OR ½  piece of 70-cal sandwich bread [35 cal]           1/8 oz [½″ cube] cheese, Gouda or Edam or Cheddar                                                                                  2 oz melon or apple                                                                                                                                              5-6 oz pure apple cider  and blackish coffee, or tea, or lemon in hot water                                     Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, prepare the cheese.

Stuffed Clams:      262 calories      7.4 g fat      26.1 g protein      12.4 g carbs                                   There is so much food in this meal, you might wonder if you can finish it all. If you served this to guests they would not consider themselves to be ill-used.

1/2 c [2 oz] clams, diced  These may be frozen, fresh, or canned.  [Don’t like clams? Use scallops or lobster or shrimp  instead.]                                                                                                                                            ½ slice 70-cal bread, diced                                                                                                                                  2 1/2 oz [½ medium] tomato, diced                                                                                                                   1 oz [about 2 Tbsp] red bell pepper                                                                                                                     1 ½ turkey meatballs, diced  [Al Fresco brand]                                                                                                                               1 ½ Tbsp plain non-fat yogurt                                                                                                                        pinch each of garlic powder, thyme, salt, pepper                                                                                          ½ Tbsp Parmesan cheese, to sprinkle on top                                                                                                   1 ½ oz broccoli florets                                                                                                                                           1 ½ oz carrots, peeled and cut into chunks

Put the bell pepper in a pan with a little water. Fish out the pepper after a minute or two and dice it. Put the broc and carrots in the same pan, adding more water if needed. Put clams, bread, tomato, pepper, meatballs, yogurt, and seasonings in a bowl and stir to combine. Spoon into oven-proof dishes which were lightly wiped with oil. Top with Parmesan.  Bake at 350 for 10-15 minutes. Cook the veg.  This took me 21 minutes from start to putting it in the oven.  HINT: you could prep these on a Sunday to eat on a Monday. Store covered and uncooked in ‘fridge.