Go West, Young Man

How this Fast Diet Lifestyle 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. Welcome to diet969 who is now Following.

I’ll bet you know who said the undying words of Manifest Destiny, don’t you. Horace Greeley, native of New Hampshire and publisher of the New York Tribune, of course.  Not so fast. John Babson Lane Soule, born in Maine, actually moved ‘West’ to Indiana and became a newspaper owner.  Evidence points to Soule as the author of the phrase, since in 1851, he urged, “Go West, young man, and grow up with the country.”              Although Greeley did write ““Fly, scatter through the country — go to the Great West,” in 1837, when he used the words, “Go West, young man” in 1865, he was quoting Soule.

Their idea of ‘the West’ was to leave the cities and worn-out farmland of the East Coast to settle in Ohio and Illinois. For the menus today, you will go a bit South that — Texas for breakfast.  And if you keep going, you will cross the Pacific Ocean and arrive in Canton, China for a dinner of wonton soup. Now that’s going West!

Western Bake:   270 calories   5.4 g fat   4.5 g fiber   12.4 g protein   45 g carbs [43.7 g Complex Carbs]  199 mg Calcium PB GF   My father taught me to love a good Western Sandwich. So it seemed natural to incorporate that flavor combination in a breakfast. And its a winner.

Western Bake w: pears

1 two-oz egg                          2 oz green pepper                            2 oz onions                                                                                                                                                                                  2-3 tsp ketchup, made without high fructose corn syrup         2 oz pear                                                                                                                                                                                                                                                                                                                                                                                                                                                                         Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Chop the pepper and onions and cook: either in the microwave or by poaching in water for 2 minutes. Drain and combine with the ketchup. Whisk with the eggs, salt and pepper to taste. Spritz an oven-proof ramekin or other dish with non-stick spray. Pour in the egg mixture and bake at 350 F. for 15-18 minutes. Plate the fruit and pour the beverages. Yee-haaw, that’s a breakfast!

Wonton Soup:  257 calories   34 g fat  0.9 g fiber   23.7 g protein   29 g carbs  25 mg Calcium PB Cantonese wonton soup can be your’s, easily and without the extra salt or MSG. I prepared the entire batch of filling, then stuffed and poached all 26 wontons. Frozen, they will be the ‘instant’ source of future meals.

Wonton Soup

Filling: 4 0z ground pork                       4 oz chicken meat              1/2 tsp cornstarch                                                                                                                                           ¾ tsp sugar                1 tsp sesame oil            ¼ tsp white pepper + ¾ tsp salt + 1 Tbsp water                                                                                                                                                                              1 Tbsp sherry                                          4 oz shrimp, chopped to the size of green peas                                                                                                

Combine all ingredients except the shrimp in the bowl of a food processor and mince to a paste. Stir in the chopped shrimp. Refrigerate until ready to fill the wontons. TIP: Can be made the day before.                                                                                                                                                 Wontons: Wonton skins [wrappers] are small squares of egg-roll wrappers. You’ll need 5 wonton skins per bowl of soup, 26 skins for the entire batch.   Put 4-6 wonton skins on a cutting board. Moisten two edges of one of the squares. Place 1 Tbsp of filling on the square, fold over to make a triangle, and pinch the sides together. Set aside, up to 30 minutes covered with cling wrap or foil, until ready to poach them.                                                                                                               

Poaching filled wontons: Bring a pan of water to boil. Depending on the diameter of the pan, add wontons 4-5 at a time. They will sink to the bottom of the pan. When they float to the surface [in 4-5 minutes], fish them out and put on a tea towel to drain.                                       

To finish the soup: 1.5 cups delicious chicken stock, purchased or home-made                                                                                                               1.5 oz cabbage in strips                          5 filled wontons                1 Tbsp sliced scallion                                                                                                                                                                                                                                                                                   Heat the stock to a simmer and add the cabbage. Cover and simmer until the cabbage is cooked. Put 5 poached wontons in your soup bowl, add the stock and cabbage, sprinkle with scallion. Pass the soy sauce.

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