We enjoy a variety of foods, and why not? “Life is a cabaret, my friend” as the song says, or in a food metaphor, life is an endless buffet. But then it comes down to the choosing: which foods? which combinations? what results from those choices? If your goal is truly to lose weight and be more healthy, then follow along with the menus presented here. Eat from these recipes twice a week and see the results of your good decisions. And here’s an article from the LA Times, about eating less: http://www.latimes.com/science/sciencenow/la-sci-sn-eat-less-feel-better-20160502-story.
Rounds: 273 calories 4.4 g fat 1.7 g fiber 12 g protein 39.4 g carbs 210 mg Calcium PB HINT: Prepare the ham patty** the day [or more] before and use one of the ‘pan muffins’ from “Remember When…” Dec. 11, 2016
1 ham patty** 1 pan muffin 2 oz sliced apple, such as Granny Smith blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
** Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread, shredded sage, salt, pepper to taste Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Spritz a medium-hot pan with oil and cook until firm. Freeze or store in ‘fridge.
So if both the ham patty and pan muffin were prepared before, this goes together before you can brew the coffee! Slice the apple into rounds, rather than the usual wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.
3 oz chicken breast, boneless & skinless 1 Tbsp flour + salt + pepper 1 tsp olive oil 1 garlic clove, minced 1 anchovy fillet, oil rinsed off 1 Tbsp dry white wine ½ c tomatoes, chopped, drained, juice retained 2 Tbsp chicken stock 2 cured black olives, sliced 2-3 oz broccoli/cauliflower florets
Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.