East of Suez

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.

In what has to be one of the most gripping and forlorn line in his work “Mandalay,” Rudyard Kipling wrote, “Ship me somewheres East of Suez where the best is like the worst.  Where there aren’t no Ten Commandments an’ a man can raise a thirst.”  We are not here to discuss religion or your drinking habits.  Rather, today’s topic is the food of India.  If the best is like the worst, then these meals rank right up there with the best.  And the worst must be pretty good too. Here’s hoping that today’s menus help you to reach your goals, and you don’t have to ship out to foreign lands to enjoy it.

Tomato-Curry ScrOmelette:   300 calories  8.2 g fat  4.0 g fiber  16 g protein   40 g carbs   392 mg Calcium  PB GF   This recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. K. Herbert, detailing “dishes men like” and containing many foods redolent of his years serving the Queen in India.Tomato Curry ScrOmelette w: s-bs

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.                                                                                    1/2 Tbsp curry powder                                                                                                                                           2 oz fresh tomatoes, diced and drained                                                                                                       1.5 oz strawberries                                                                                                                                                   dollop of plain, fat-free yogurt                                                                                                                              5-6 oz fruit smoothie or natural apple cider                                                                                      blackish coffee or tea or lemon in hot water

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Prepare the beverages and plate the fruit. Plop a dollop of plain, unsweetened yogurt on the eggs.  A rousing good start to your day.

Tandoori Chicken and Vegetables:   265 calories   4.8 g fat   9 g fiber   20 g protein   32.6 g carbs   99.5 mg Calcium   PB GF     TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cupTandoori Chicken

2 oz chicken breast, cooked or raw                                                                                                                   ½ cup eggplant, cubed                                                                                                                                         2 oz broccoli                                                                                                                                                             2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, sliced or cubed                                                                                                                             2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in quarters                                                          ¼ cup brown rice, cooked    TIP: when I cook a batch of brown rice, I freeze some in 1/4 cup portions to use for recipes like this                                                                                                     ¼ c tandoori sauce:  purchased or use the recipe in the link                                                                                                                                                 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 Crushed tomatoes  mixed fresh herbs [to taste]
 Anchovy    +   Pear 1/4 cup zucchini, raw or cooked
 Low-fat cottage cheese Jarlsberg cheese
 Tiny bit of cooked chicken peach
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:

 4 oz halibut 3 cups grated zucchini + lettuce for salad
 Olive oil + chicken stock  Onion + garlic
 Onion + scallions + garlic  3 eggs + lots of herbs
 2 cups diced tomatoes  Whole wheat ‘bisquick’
 1.5 cups chickpeas, canned  2 oz chicken breast + Parmesan cheese
 2 wedges Laughing Cow cheese
Sparkling water Sparkling water

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