Meals that begin with ‘S’

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Spring will soon segue to Summer, so we will eat meals that begin with ‘s.’  Why not?  Other words that begin with ‘s’:  slim, svelte, sexy, self-satisfaction.  These can describe you as you work on the healthier body which the Fasting Lifestyle can bring you.  Keep at it.  You can do it.

Salsa Chicken Bake:   291 calories   5.6 g fat   2.3 g fiber  17 g protein  34 g carbs   221 mg Calcium   GF   Salsa for breakfast? Porque no?  Does looking at this photo make you want to smile?  See?  Another word with an ‘s’!Salsa-Chicken Bake w: s-bs

1 two-oz egg                                                                                                                                                                1 Tbsp low-fat cottage cheese                                                                                                                                      1.5 Tbsp tomato salsa, drained if too liquid                                                                                                                     dash of salsa verde                                                                                                                                                       ½ oz chicken breast meat, cooked [from a roast, perhaps], minced                                           oregano [Mexican if you have it]                                                                                                                               1 oz strawberries                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a zesty start to your day.

Spinach-Fish Timbale:   264 calories   7.4 g fat   6.6 g fiber   37.8 g protein   19 g carbs   342 mg Calcium   PB  GF — if you use GF bread     Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves] nutmeg, salt 1 Tbsp onion/shallot, minced 1 wedge Laughing Cow cheese 5 oz sole or ocean perch fillets, skinned [this is 2 small fillets] ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume 3 oz green beans

Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.                            In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it.   Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.                                                                                                           Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

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