Henri IV

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.

Henry of Navarre. Le Bon Henri. What ever you call him, Henry IV was the best king France ever had. He was born in Pau, in the Bearn region of far southern France. He was the King of Navarre and a Protestant. This latter fact made it impossible for him to be King of France. But by lineage, he was the heir to the throne. Eventually, he decided, “Paris vaut une messe,” [Paris makes it worth going to Mass] and he accepted the kingship in exchange for becoming a nominal Catholic. As King, he signed the Edict of Nantes which made the Protestant religion legal in France, ending, for the time being, the Wars of Religion. He provided street lights in Paris. He built the ‘Pont Neuf‘ [‘New Bridge’] in Paris in 1604, which is still standing. He insisted on stone buildings in cities to prevent fires. He promoted prosperity while minimizing social disparity, seeking a goal of ‘a chicken in every pot.’ [Yes, that is the origin of the political pledge.] Sadly, King Henri was assassinated on a street of Paris in 1610.

Hailing from Gascony, Henri would appreciate today’s menu choices. The breakfast highlights the fruits of the fertile South-West. The dinner is a nod to the Basque people of Aquitaine and their love of peppers.

Fruit Souffle Omelette:  128 calories 5 g fat 2.2 g fiber 8.7 g protein 9 g carbs [6.5 g Complex] 34 mg Calcium   PB GF  From the fruited hills and valleys of Gascony comes this dessert which, with a few tweeks, goes to the breakfast table.  HINT: This serves two. The recipe is difficult to cut to serve one, so enjoy it with a friend or save for dessert tomorrow.

2 egg yolks 3 egg whites ¼ c blueberries ¼ c raspberries ¼ cup goldenberries [feel free to substitute strawberries or cherries] 2 tsp [5 ml] Armagnac, the brandy of SW France 1 tsp sugar

If the fruit is frozen, put it in a sieve while it thaws to catch extra juices. Heat the fruit and sugar in a small saute pan. Add the Armagnac and flame it, gently swirling the pan to be sure all the alcohol is burned off. Remove from heat. Warm the oven to 375F. Find a saute pan that can be used on the cook-top and in the oven as well. Whisk the yolks with a pinch of sugar and a pinch of salt. Using a rotary or electric beater, beat the egg whites until they form soft peaks. Whisk a bit of the whites into the yolks to lighten them, then fold the whites and eggs together. Pour into that saute pan which has been sprayed with non-stick spray. Cook on the cook-top until the bottom sets and starts to brown. Pour the fruit on top and put in the upper third of the oven. Cook until the eggs are set and puffed. Sprinkle with confectioner’s sugar. A fine treat.

Chicken Basquaise: 263 calories 4 g fat 4.7 g fiber 31 g protein 21 g carbs [15 g Complex] 87 mg Calcium PB GF Here is another meal inspired by airplane [Air France] food. Once you have prepared the Sauce Basquaise, you can enjoy it as often as you like since the recipe makes lots. 

4 oz chicken breast ¼ c Sauce Basquaise++ 1 slice polenta  2 oz green beans OR 1.5 oz snow peas 1 tsp Dijon mustard

++SAUCE BASQUAISE:  makes 5 cups  1/2 cup = 89 calories 5 g fat 3 g fiber 2 g protein 8 g carbs [7.7 g Complex] 21.4 mg Calcium 

2 Tbsp olive oilHeat the oil in a large sauce pan
1 cup onion, chopped
2 cloves garlic, crushed and chopped 
optional: 2 oz Bayonne/Serrano ham or pancetta, diced  3 cups red bell pepper, diced [2 large peppers, abt 13 oz]  3 cups green bell pepper, diced [2 large peppers, abt 13 oz]  4 cups tomatoes, seeded and diced
Add the onion, garlic, ham, peppers, and tomatoes. 
Cook over medium-low heat until peppers are tender.
½ cup red wine
5 g ‘esplette’ pepper or ground cayenne pepper
2 tsp fresh thyme
½ tsp salt
Add these to the pan and simmer 10 minutes more
Easy to prepare. Freezes well, but taste for seasoning after thawing.

Choose a saute pan with a lid. Add 3 Tbsp water, Sauce Basquaise, and the chicken. Cover and braise the chicken over low until it is almost cooked. Remove the lid to see if the sauce has cooked down to a thick consistancy. Continue to cook, without lid, if necessary. Cook the green beans separately. In a small fry-pan, cook the polenta slice on both sides using non-stick cooking spray to prevent sticking. Plate with the sauce on top of the chicken and the dab of mustard on the side. A first-class meal.

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg  + tomato1.5 two-oz eggs  
feta cheese + Kalamata olivetomatoes
lamb meat + spinachapples + scallions
oregano + peach/nectarinemushrooms
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …….. single portion for Thursday:

beef + carrot + cabbageeggplant + onion + garlic
parsnip + green beanscorn kernels + zucchini
red potato + spinach + herbscooked chicken + Monterey Jack
white beans + stones [optional]corn tortillas + enchilada sauce
Sparkling waterSparkling water

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