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.

Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15.  Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year.  When she was a young woman, she couldn’t imagine wanting to be 40!  Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye.  We often quote her aphorisms. She is still with us.  Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings.  Here’s to wonderful memories of my wonderful mother.

Kippered Eggs w: cherries

Kippered Eggs:  294 calories  9.4 g fat  2.7 g fiber  18 g protein  34 g carbs [31 g Complex] 217 mg Calcium  PB GF  Kippers are traditionally served with eggs, but why not have them in eggs? We did and it is terrific!

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                                                                               0.4 oz kippered [smoked, salted, dried] herring                                                                                          ¼ tsp dried mustard                                                                                                                                                    1 tsp lemon or lime juice                                                                                                                                              4 sweet cherries                                                                                                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                         blackish tea or blackish coffee or hot water with lemon

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan and warm them. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Chicken & Dumpling w: peas

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB  This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with a few busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.

3 pound whole chicken, preferably a fowl for greater flavor, although you will get more meat from a fryer                   ½ cup onion, chopped                                                                                                                                          1/3 cup carrots cut as coins                                                                                                                                  ½ cup celery, chopped                                                                                                                                                   bay leaf  + 3 peppercorns                                                                                                                                                           1.5 tsp Worcestershire sauce                                                                                                                                     2 Tbsp white whole wheat flour                                                                                                                              4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                            per person:   ¼ cup green peas 

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume.   You could stop here.  HINT: save any remaining stock and chicken for excellent soup.  You could stop here.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
oil cured black oliveParmesan cheese
Gouda cheesechive  +  kiwi fruit
mushrooms   +  applesaucericotta cheese, reduced fat
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

Vindaloo seasoning  + garlicchicken breast   +  Parmesan cheese
mushrooms   + pork  +  gingerfresh bread crumbs  + cottage cheese
canola oil  + onion  +  cider
mozzarella  + salad greens + carrot
broccoli   +  brown rice   + sugarmarinara sauce [see Saucy, 6 Dec-’17]
Sparkling waterSparkling water

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