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.
“Italian Style” can mean many things. There is the style of dressing [fashionably]. The style of driving [with abandon]. The style of decorating [looking rustically antique]. The style of living [leisurley]. The style of eating [abundantly]. From films such as “La Dolce Vita” and from books such as Under the Tuscan Sun, non-Italians suddenly get the yen to depart for Chianti-shire and never return. Italian food can be carb-laden [potato-topped pizza is a thing] or light [Mediterranean Diet, any one?] and goes way beyond pasta+tomato sauce+lots of grated cheese. Today our meals celebrate Italian ingredients!
Aubergine ScrOmelette: 128 calories 7.5 g fat 1 g fiber 10.4 g protein 4.6 g carbs [3.5 g Complex] 61 mg Calcium PB GF Eggplant, or malanzana in Italian, goes back to at least the 12th century in Italy. Once considered a cause of insanity, you could go nuts over the combination of eggplant and tomatoes. They can be cooked and frozen in season to eat all year.
1-1/2 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 to store in the ‘fridge for next week. 1-1/4 oz fresh tomatoes, diced OR same amount of tomato sauce, such as Hunt’s 1-1/4 oz eggplant ¼ oz onion OR 1 clove garlic, smashed and chopped large pinch Herbes de Province + pinch crushed red pepper flakes 1-1/4 oz pear blackish coffee [53 calories] or blackish tea or lemon in hot water 5-6 oz fruit smoothie [88 calories] or green smoothie or natural cider
Chop the eggplant and onion/garlic. Simmer the vegetables and herbes in the tomato sauce in a covered pan until they are tender. If too thick, add a little water. Whisk the eggs with the vegetables and put into a hot pan spritzed with cooking spray. Scramble or cook as an omelette. Slice the pears and prepare your beverages. Savor the flavors of summer.
Turkey Picatta: 257 calories 5 g fat 1.3 g fiber 31 g protein 21 g carbs 28 mg Calcium GF Rush Hour Cooking provided this recipe which is one of our all-time favorites. Quick and delicious.
4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced ¼ cup brown rice
If starting the rice from scratch, cook it now. Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Slice the tomatoes and sprinkle with some good salt. Heat olive oil over medium-high heat and saute the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.
Ingredients for next week: breakfast, single portion
|1 two-oz egg||1 two-oz egg|
|unsweetened applesauce||chicken stock|
|pan muffin [Not by Bread, 7-Feb-’17]||mirin + soy sauce|
|asian noodles: rice/wheat/buckwheat|
|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|
|chicken breast, cooked||savoy cabbage|
|rich chicken broth||bulk Italian sausage|
|celery||chickpeas or other white beans|
|parsnip + parsley||onions|
|Sparkling water||Sparkling water|