Meals on a Raft

The hash house waitress used to yell, “Adan and Eve on a raft!” when she called in an order of poached eggs on toast.  Putting food on some sort of bread-stuff is popular in many cuisines, and some people would say that you can’t eat carbs while dieting. Not so. On the Fast Diet complex carbs are fine in moderation, as long as they are accompanied by lots of protein. Even though this menu has carbs in both meals, the total for the day is 62 g. carbs — far below what is considered ‘usual’ for a day.

Tostada : 308 calories       7.6 g. fat            18.1 g. protein        39.7 g. carbs         GF     PB            HINT: Use some of the chili non carne [See November 4 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.Tostada

one 6” corn tortilla                                                                                                                                      one 2-oz egg                                                                                                                                                       2 Tbsp chili non carne   [November 4 Blog Post]                                                                                                                 2 tsp Monterey Jack or Cheddar cheese, grated                                                                                    hot beverage of your choice – hold the cream and sugar                                                                  5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Tuna Melt:        274 calories       10.9 g. fat          24.7 g. protein          22.2 g. carbsTuna melt

1 slice 70-cal. bread                                                                                                                     1/2 of a 5-0z can of water-pack tuna, drained                                                                      1 Tbsp onion, finely chopped                                                                                                    1 Tbsp celery, finely chopped                                                                                                         1 pinch celery seed, salt, pepper                                                                                                1 and 1/2 tsp low fat mayonnaise                                                                                             1 slice Swiss cheese, the deli kind                                                                                              1/2 cup romaine lettuce, shredded                                                                                       1/2 tsp lemon juice & 1/2 tsp olive oil

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce with the dressing and relax while you dine.

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