Leap Day!

Once every 4 years comes this auspicious day.  Do something daring: take command of your health.  Start to eat according to the Fasting Lifestyle and get a little extra exercise. On this bonus day, eat a little less and get out of your chair a little more.

Breakfast Casserole      271 K        6.7 g. fat       13.9 g. protein        22.2 g. carbs This is my take on strata-type breakfasts. We find it to be very satisfying. Breakfast Casserolew: mixed fruit

½ slice of 70-cal. bread, cubed                                                                                                                     one 2-oz egg                                                                                                                                                              1 oz minced low-fat ham                                                                                                                                      2 Tbsp skimmed milk or buttermilk                                                                                         herbs/seasonings of your choice                                                                                                                          ½ tsp  prepared mustard                                                                                                                                          1/3 c. of mixed fruit                                                                                                                                            black-ish coffee or black tea, lemon in hot water                                                                                           5-6 oz fruit smoothie or natural cider.

 Spray a ramekin with non-stick spray. In a bowl mix the bread, egg, ham, milk, seasonings, and mustard. Stir ingredients together and pour into the ramekin. HINT: you could prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning.  Bake at 350º for 18 minutes. While it is baking, prep the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week]. 

Shrimp Spring Rolls    281 calories  6.5 g fat   4.5 g fiber    22.4 g. protein   29.1 g carbs   125.9 mg Calcium              PBShrimp Spring Rolls

This is the same recipe as the Shrimp with UdonNoodles but without the noodles. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body                                                                                                           2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                         1½ oz green cabbage                                                                                                                                               1 1/2 tsp soy sauce                                                                                                                                                    1 tsp olive oil                                                                                                                                                              1 oz chopped green onion [or a Tbsp steamed chopped broccoli]                                                    Thai hot chili sauce                                                                                                                                                3 eight-inch Spring Roll wrappers

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it makes the filling have a more uniform texture which can help rolling.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls.

In the pan, turn the rolls until they are warm and slightly browned.

Serve with a dollop of hot sauce.

 

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