“Mm-mm Good” said the TV ad, and that’s how our food should taste, even if we’re ‘dieting.’ But this isn’t a diet, its a Lifestyle: good food with few calories twice a week, then eat normally the other five days. And today’s menu does taste good, right down to the soup.
Mushroom-Egg Toast 290 calories PB This is yummy. The eggs are creamy and the mushrooms lend a marvelous layer of flavor. I like this better than poached eggs.
1 piece 35-cal bread OR 1/2 piece 70-cal bread one 2-oz egg 1 oz mushrooms, chopped 1 Tbsp chives, chopped 1 ½ oz of applesauce blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.
Minestrone Soup 215 calories 3 g fat 10.2 g protein 36 g carbs 5.6 g fiber PB GF [if you use GF pasta]HINT: One serving is one cup, but you could go to 1 and ¼ cups each. This recipe made 6 cups for me – several future meals from this recipe! 1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped ½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, drained and rinsed if canned lots of sage and rosemary, chopped 3 cups water 1 oz pasta, all or some of it could be whole wheat if you are boosting fiber [orzo, dinetelli, broken spaghetti] 2 tsp Parmasan cheese, grated salt and pepper to taste
Put the olive oil, onion, carrot, celery, garlic and pepperoni into a sauce pan together and cook over medium heat until onions begin to wilt. Add the sweet potato, zucchini, mushrooms, tomatoes, white beans, herbs, and water. Cook at a simmer for about 20 minutes. Add the pasta and cook until it is soft. Add remaining seasonings.