How this Fast Diethttp://the fast works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.  Start today with the help of a few pointers:

Out in the henhouse, the chickens are laying well. The New Hampshire Red birds give us brown eggs daily and the Ameraucana birds have been giving us eggs in a lovely shade of blue. Our little flock of Meat Kings [birds to raise for eating] are growing up fast.  They are living the good life in their spacious house.  Eggs are good for the Faster, since they are high in protein and Calcium as well as being low in calories. Chicken meat also contains high-value protein, is low in fat and has no carbs.  For non-meat eaters, there is the Chickpea, another favorite source of protein, although higher in calories and carbohydrates.  With eggs, chicken meat, and chickpeas, one can Fast very well. “Here, chick-chick-chick!”

Chicken Provinçal Bake: 280 calories  5.4 g fat   3 g fiber   15 g protein   39 g carbs   221 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 strawberry                                                                                                                                                        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,  and pour into the ramekin. Bake for about 15 minutes while you plate the fruit and prepare your beverages. Great way to start the day.

Chickpea Ragout with Halibut:    GF PB    A delicious way to enjoy seafood.   nb: entire batch of Chickpea Ragout has 484 calories, so divide into portions                          divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium       divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs 26 mg Calcium

Halibut w: Chickpea Ragout

This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein.              ½ tsp olive oil                ½ cup diced onions                         ½ cup scallions, chopped                               1 Tbsp garlic                       2 cups diced tomatoes, fresh or canned and drained                                         1 and ½ cup chickpeas, drained and rinsed if canned   [I like Goya brand]                                                                            ½ cup chicken stock                     ½ tsp salt + ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

Now add the fish and procede as directed.                                                                                                       4 oz halibut [if fish is raw, add to the pan along with the tomatoes and chickpeas]  TIP: if you don’t have halibut, substitute one of the fish listed below:

4 oz swordfish [if fish is raw, add to the pan along with the chickpeas]                   4 oz salmon [if fish is raw, add to the pan along with the chickpeas]                        4 oz smelts [if fish is raw, add to the pan along with the chickpeas]                           2 oz shad [if fish is raw, add to the pan along with the tomatoes and chickpeas]

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