Foods that begin with “C”

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown.  Is it time for you to ‘fight harder’ in your quest for improved health?  If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette:   295 calories   8.8 g fat   1.9 g fiber  21 g protein   37.5 g carbs   246 mg Calcium   PB   James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing!    Creole ScrOmelette 1 ½ two-oz 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 Tbsp diced tomatoes or 1 Tbsp tomato puree                                                                                                     1 Tbsp minced onion                                                                                                                                                 2 Tbsp green bell pepper, diced                                                                                                                             1 Tbsp diced bacon                                                                                                                                                   ½ Tbsp mozzerella cheese, grated                                                                                                                      pinch file powder + pinch chile powder                                                                                                        1/2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & 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 batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                               1.75 oz ham from deli [3% fat]                                                                                                                                    3 crêpes                                                                                                                                                                    2.5 Tbsp béchamel sauce with cheese**                                                                                                       1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well.                                                              1.5 cups chicken stock                    1  slice of carrot           1 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                                                                                                                    Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables.                                                                                                                    In another saucepan, melt the butter and whisk in the flour.                                                       Slowly add the stock and whisk at a gentle bubble for 5 minutes.                                                     Add the milk, half&half, and the cheese.                                                                                         Continue to whisk until slightly thickened.                                                                                         Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount 1 oil-cured black olive
Cooked carrot – tiny amount Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017] Crushed tomatoes, canned
1 oz applesauce or pear Cooked spinach – tiny amount
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

¼ pound ‘dry’ sea scallops ½ oz salami
2 Tbsp curry powder, Indian 1/3 cup canned white beans
3 oz broccoli Lettuce radishes celery
Butter Mozzerella cheese
1 Tbsp white wine ½ oz cooked chicken breast
Red wine vinegar salad dressing
Sparkling water Sparkling water



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