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. Simple way to lose weight and be healthier.
No hard-boiled cops or car chases today. This posting is a gentle reminder of the long-standing mutual aid and friendship between the US and France. This goes back to our Revolution which was a precursor to the French Revolution 13 years later. As you probably have realized, I am a Francophile. One can be inspired by Les Belles Dames of France, who eat croissants and drink red wine and yet remain slim and chic. With the Fast Diet, which has elements of the Mediterranean Diet, you too can look like those slim, lovely ladies.
St Denis ScrOmelette: 295 calories 9 g fat 3.1 g fiber 18 g protein 35 g carbs 215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.
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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. What a remarkable start to your day.
Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg [posted April 5, 2017] could come out of the freezer. All ready in about 20 minutes with those preparations beforehand.
1 slice of polenta*** 1 cup Mediterranean Vegetables 3 oz chicken breast, skinless and boneless large pinch herbes de Province or thyme Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a small, heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around it, then arrange the chicken on top. ***Polenta equipment: metal bowl of 1 quart capacity sauce pan that the bowl will sit on top of, like a double boiler lid for the bowl OR aluminum foil 5”x 2.5” loaf pan, lined with cling wrap ingredients: ½ cup skimmed milk 1 cup water ½ cup Polenta corn meal 1 tsp Italian herb seasoning
directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush. Scrape the mush into the lined loaf pan. Cool then refrigerate. Cut into 6 slices. One for tonight. Wrap and freeze the rest.
Ingredients for next week: breakfast, single portion
|1 two-oz egg||1 two-oz egg|
|Low-fat ricotta or cottage cheese|| ½ oz Canadian Bacon or 1 slice Jones brand
|Mozzerella cheeseJarlsberg cheese||Arnold Sandwich Thin|
|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|
Ingredients for next week: dinner, single portion
|2 two-oz eggs||Cooked chicken meat, 1/2 cup|
|Clove garlic leeks||strawberries 1 kiwi fruit|
|Mushrooms white wine||1.5 cups fresh spinach|
|Fat-free milk carrots||Slivered almonds poppy seed|
|Low-fat cottage cheese||Red wine vinegar|
|¼ Arnold Sandwich Thin [optional]||Dried mustard|
|Gruyere cheese||Sparkling water|