Mediterranean Idyll

Let’s go South for the day.  To Southern France, that is, the land of Province, the Midi, and fields of lavender. Nothing like a sunny sojourn to banish the dark of a winter’s day. Enjoy the flavors of the Mediterranean and continue the Fasting Lifestyle on your way to a healthier you.

Ratatouille Eggs   292 cal                      PBRatatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                               one 2-oz egg                                                                                                                                                             ¼ cup Mediterranean Vegetables [see July 15, 2015]    last time I made some, I froze a portion                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                      blackish coffee or blackish tea or lemon in hot water

Toast the bread. [If using frozen veg, thaw in a strainer and let the excess water drain out.] Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Langostino with Garlic:   261 calories     3.4 g fat     9.2 g fiber  26.1 g protein 34.7 g carb   PB    GF       I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch on a Slow Day.

Langostino w: garlic

1 tsp olive oil                                                                                                                                   2 cloves garlic, chopped + pinch of hot pepper flakes                                                                 5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                         5 oz broccoli florets or asparagus, cut into 2” pieces                                                                    1 cup cabbage, sliced [3 oz]                                                                                                                     2 Tbsp dry white wine                                                                                                                    salt & pepper                                                                                                                                             15 oz tomatoes, coarsley chopped or canned diced tomatoes                                                      ¾ c white beans, rinsed and drained                                                                                             ½ cup fish stock

Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and hot peppers to the pan along with the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook to thicken the broth.

The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.

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