You should know by now that here we like food that packs a punch of flavor.  Not because of lots of salt or MSG or some fake additive, but because the food is made with good ingredients that taste great.  Eating food that is full of flavor can make the Fast Day meals something to look forward to.  I think that you will find that today’s menus leave nothing to be desired in the full-of-flavor category. Go on: enjoy your food!     And then read this article from England for some more encouragement: https://www.yahoo.com/style/we-tried-the-52-fasting-diet-and-the-results-were-surprising-085517013.html

Chicken Provinçal Bake:  280 calories    5.4 g fat   3 g fiber   15 g protein   39 g carbs    220.7 mg Calcium  PB GF   What wonderful flavors! Based on the dinner of the same name. chicken-provincal-bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                  ½ anchovy, [use canned fillets, rinsed and chopped]                                                                                         1 Tbsp low-fat cottage cheese                                                                                                                                      ¼ oz cooked chicken breast, minced                                                                                                      thyme  +   rosemary  +  pinch red pepper flakes                                                                                            1 oz strawberries                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F.   Whisk together the first 6 ingredients [not the berries!] and pour into the ramekin. Bake for about 15 minutes while you portion the berries and prepare your beverages. Great way to start the day.

Shrimp Egg Rolls:   238 calories     3.5 g fat       2.5 g fiber      15.6 g protein      28.8 g carbs   45.8 mg Calcium  PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the weekshrimp-egg-rolls-w-tomato.3 oz shrimp, fresh or frozen, shells removed                                                                                              1 Tbsp oyster sauce                                                                                                                                              1 Tbsp soy sauce                                                                                                                                                      one slice of ginger, minced                                                                                                                                ½ garlic, sliced                                                                                                                                                         2 oz carrot, sliced                                                                                                                                                     1 oz onion, sliced                                                                                                                                                     3 oz cabbage, sliced                                                                                                                                                4-5 six-inch egg roll wrappers                                                                                                                                1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                       dipping sauce:  1 Tbsp plum sauce + 1 Tbsp hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, a a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                            Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. [NB: If you end up with extra filling, either roll another roll or put it aside to mix with eggs for a breakfast.]  Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. HINT: Take the rolls you are not eating tonight and cool them.  Then freeze for another meal later. Don’t try to freeze them without the cooking-in-oil step.  You could continue cooking in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

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