1789, Naturellement

Bastille Day, July 14 is celebrated with parades in Paris. No heads are rolling today. This is the day to commemorate the storming of the Bastille Prison, resulting in the release of a dozen or so prisoners. [Did you know that the key to the Bastille is at Mount Vernon, George Washington’s estate?]  We celebrate with French-themed foods, naturallement. Even though it is a Fast Day tomorrow, we don’t have to say <<quelle horreur!!>> and give up.  We can have our good French food and still lose weight on the Fasting Lifestyle. After these meals, feel free to hum the Marseilles.

Ratatouille ScrOmelette 285 calories 9.4 g fat 2.8 g fiber 18.8 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread     Mediterreanian ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                      1/4 cup Mediterranean Vegetables, drained      see: Because its June! June 1, 2016                                                                                       ½ oz goat cheese [chèvre]                                                                                                                                half of a slice Arnold multi-grain sandwich thin                                                                                                                                      1 and 1/2 oz strawberries                                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

  HINT: the night before, thaw the Mediterranean Vegetables which we prepared June 1st “Because Its June!” Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared vegetables and stir to heat . Whisk the eggs with the cheese and pour into the pan, stirring to incorporate the vegetables. Cook to your favorite degree of doneness.  Dish up the fruit, toast the sandwich bread, brew your hot beverage, and pour the smoothie.


Crepes w/ Chicken & Broccoli 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium      This utilizes the crepe batter which we made for “Holy Crepes” on October 13, 2015 and froze for later. HINT: thaw the batter the night or morning before.Chciken&amp; Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                        1.75 oz chicken breast, cooked                                                                                                                            3 crepes                                                                                                                                                                    2.5 Tbsp bechamel sauce**                                                                                                                               1/2 oz cherry tomatoes

Cook 3 crepes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crepes. Fold the crepes over and press gently. Heat filled crepes until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voila!  Actually this was a huge meal for me: I ate 2 and saved the other one for lunch the next day!

**Bechamel Sauce: makes 1.75 cups. Freezes well.                                                                                     1.5 cups chicken stock                    slice of carrot              slice of onion              3 Tbsp butter              3 Tbsp white whole wheat flour             ½ cup skimmed milk               ½ cup half&half                  1 wedge Laughing Cow cheese

Simmer the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gently bubble until thickened. Add the half&half and the cheese. Continue to whisk until thickened.  Adjust seasonings.   Freeze what you don’t use today for later.

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