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.
Tomorrow will be our younger son’s birthday. It is hard to think that my last ‘baby’ is now in his late 30s. As an offshoot of studying jujitsu [third degree Black Belt], he became interested in Asian cooking: Thai, Japanese, Chinese. Often he suggests recipes to us and they turn out to be good! A fine cook, he enjoys honing his knives [as a hobby, he makes his own] and knife skills in the kitchen. He is a loving son, a loyal friend, and a man of many parts: the sort of off-spring of whom his parents are proud.
The breakfast is based on the flavors of a Thai Fried Rice dinner our son prepared for us. It knocked our socks off with its taste. Great as a breakfast, too. The dinner is one he recommended, as ‘child to parent,’ and I finally tried. Glad I did. These meals are minimalist and fascinating, just like him.
Thai Bake: 133 calories 5.2 g fat 3.3 g fiber 8 g protein 14.6 g carbs 106.3 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Low in calories yet high in flavor, this delicious bake will start your morning with a bang.
1 two-oz egg ½ clove garlic 3 Tbsp scallions, sliced 1/4 cup cooked spinach ½ tsp fish sauce dash Sriracha, use more to taste 2 oz applesauce -OR- ½ cup blueberries Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]
Mince or press the garlic. Squeeze then chop the spinach. Combine the vegetables with the fish sauce and hot sauce, then whisk in the egg. Pour into a lightly-oiled baking dish and bake at 350 F. for 12-15 minutes. Serve with the sliced apples and beverages of your choice. A bit more Sriracha is a great idea.
Oyakodon (Chicken & Egg Bowl): 214 calories 5 g fat 6.5 g fiber 20 g protein 17 g carbs 38 mg Calcium PB GF Younger Son commended this recipe to us. That is fitting since oyakodon means ‘parent and child’, as it contains both chicken and egg. It is by Nakimo Chen from Just One Cookbook, and we found it to be easy and delicious. HINT: This recipe is designed to serve two. If serving with ¼ c cooked sushi rice, add 75 cal 0.1 g fat 0.6 g fiber 1.3 g protein 16.5 g carbs 38 mg Calcium
|2/3 cup dashi 1-½ Tbsp mirin 1-½ Tbsp sake [or dry sherry] 1-½ Tbsp soy sauce 1-½ tsp sugar||Combine in a bowl or a measuring cup for liquids. Add sugar and mix all together until sugar is dissolved. Divide the seasoning liquid into 2 equal portions and set aside.|
|½ onion optional: mitsuba [Japanese parsley]||Thinly slice the onion and divide into 2 equal portions. Chop mitsuba and divide into 2 equal portions|
|2 large eggs||Beat one egg in a small bowl. Beat the other egg in a diffferent bowl|
|6 oz raw boneless skinless chicken or turkey thighs||Slice the meat diagonally + cut into 1.5″/4 cm pieces. Divide chicken into two equal portions|
|Use 2 small frying pans at the same time OR one pan used sequentially. I used two 8” cast iron pans.||In each of two small frying pans, add the onion and parsley in a single layer. Add the chicken on top of the onion. Pour in the seasoning mixture. The sauce will come up to the top of the onion and chicken.|
|Bring to a boil over medium heat. Lower heat to medium-low. Skim off any foam. Cover + cook until chicken |
is no longer pink. About 5 mins
|Slowly and evenly drizzle the beaten egg over the chicken and onion. Cook covered on med-low heat until the egg is done to your liking. In Japan, Oyakdon is served with almost set but runny egg.|
|Garnish: small bunch Mitsuba or green onion/chives 1/4 c steamed rice per serving||Add the garnish right before removing from heat. Pour the chicken and egg on top of steamed rice along with the sauce.|