Both Sides Now

~ me ~ Leave a comment

You won’t find any ‘frozen flows of angel hair’ here — that was only in the Carol King song.  But here you will find menus from both sides of the Atlantic, from Mexico and France.  You will also find foods which will keep you healthy and guide you to a better weight.

Breakfast Burrito      291 calories       11.9 g. fat           18.7 g. protein           38 g. carbs   GF Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a low-calorie meal.breakfast burrito

one 6” corn tortilla, I like Ole brand which is widely available                                                      one 2-oz egg                                                                                                                                                                1 Tbsp roasted green chiles, available canned under the ‘Hatch’ brand or Old El Paso                 1 Tbsp carne adovada – this is boiled pork shoulder with hot spices. Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.                                    Large pinch oregano, Mexican oregano if you can find it.                                                                 [Hot sauce to taste]                                                                                                                                          1 tsp cheddar cheese, finely grated                                                                                                              2 ¼ oz of apple                                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider.                                                                                   Black-ish coffee, black-ish tea, lemon in hot water

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla. Sprinkle the cheese on the egg and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple, smoothie, and hot beverage of your choice.

Salade Niçoise: 272 caloriesSalade Nicoise

HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon and green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Cooked salmon freezes well, just leave enough time to thaw it thoroughly. Also cook an extra bit of green beans and save them in the ‘fridge.

1 tsp white wine vinegar                                                                                                                               1.5 tsp olive oil                                                                                                                                                      3 oz green beans, cooked and cooled                                                                                                                                                 3 leaves of romain, medium-sized                                                                                                              2 black olives                                                                                                                                                      ½ hard-boiled egg                                                                                                                                        5 cherry tomatoes

Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely chop the lettuce and toss with dressing. Place the salmon in the center of the lettuce. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Familiar Food

~ me ~ Leave a comment

There are lots of recipes and menus which are exotic and wonderful.  But sometimes we long for the familiar and wonderful. Today we will revisit some old favorites which are nutritious, healthy, and fun to eat.

Ham Omelette     291 calories     8.8 fat      15.9 pro           25.1 carb       GFHam omelette w: cider + apple

3 small eggs of which you will use 1 ½ eggs per person  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.                                                                                                                                                1 oz. ground or chopped ham                                                                                                                      2 oz of melon or 1.5 oz apple                                                                                                               blackish coffee or blackish tea or lemon with hot water                                                                   5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

Pizza with Vegetable Topping:

Another winner from the Fast Diet book. PizzaThe pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.

1 whole wheat/ whole grain tortilla at 170-cal [per person]                                                                                 1-2 Tbsp tomato puree [NOT tomato paste] HINT: buy a can of puree and freeze in small portions                                                                                                                                               1 oz mozzerella, grated                                                                                                                                  ½ oz mushrooms, chopped or sliced                                                                                                          1 ½ oz red pepper, cooked and chopped                                                                                                    1 oz spinach, steamed, squeezed and chopped                                                                                       1 Tbsp red onion, chopped

Set the oven at 400. Place the tortilla on an ungreased baking sheet.

Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I measure, cook, and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins at 400.

Far-Flung Places

~ me ~ Leave a comment

Been on vacation but wish it hadn’t ended?  Haven’t gotten away yet?  At least you can eat as if you were somewhere else!  The breakfast is from the Basque Region of southwestern France. The dinner is from China. Feast, dream, be healthy.

Basquaise Omelette: 283 calories

Basquaise OmeletteThis recipe,  comes to us from Saulte to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.

3 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                                                                  3 Tbsp tomato sauce, such as Hunt’s                                                                                                            2 Tbsp bell pepper, chopped                                                                                                                              ½ clove garlic or pinch granulated garlic                                                                                                2 tsp parsley, chopped                                                                                                                                    1 ½ tsp Parmesan cheese, grated                                                                                                                 3 oz apple or 4.5 oz melon                                                                                                                            5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or blackish tea or lemon in hot water     

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Shrimp Stir-fry with Soba Noodles: 275 calories                                                                          The back of a bag of udon noodles supplied this recipe and then I adapted it.soba:shrimp quickfry

1 oz of dry soba [or udon] noodles                                                                                                          3 oz raw shrimp, cut in half across the body OR 2 oz chicken breast                                               2 oz carrot, peeled and sliced into coins                                                                                                           1½ oz green cabbage, chopped                                                                                                                 1 oz onion, sliced or chopped                                                                                                                    1 1/2 tsp soy sauce.                1 tsp olive oil            1 oz chopped green onion [or a Tbsp steamed chopped broccoli]

Cook noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell the shrimp and cut in half crosswise.  Peel the carrots and slice.  in a cast iron pan or wok. Add the carrot, cabbage, and onion and stir-fry for 3 minutes. Add the shrimp and any liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add , salt, pepper, and soy sauce. Toss to mix ingredients.  If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.

Simply Delicious

~ me ~ Leave a comment

We’ve been dieting to be healthy; to lower our cholesterol; to lower our risk of diabetes; to feel better about ourselves; to lose weight.  But that doesn’t mean we can’t eat delicious food on Mondays and Thursdays!  The menu for tomorrow includes food that is simple to prepare; delicious going down; and is going to make you happier when you step on the scale on Tuesday.  Welcome to KEL and Noel who are now following this blog.

Creamy Greek Omelette 309 calories    10.3 g. fat    18.9 g. protein    30.9 g. carb    PB     The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat. Do try this!creamy Greek omelette

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.                                                                 3/8 oz feta cheese                                                                                                                                              1 ½ Tbsp cottage cheese                                                                                                                        Greek oregano, salt, pepper                                                                                                                        ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                               1 1/2 oz of apple                                                                                                                                               5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Pork Somen Noodles      260 cal         6.0 g. fat            11 g. protein        28.8 g. carb               Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat.  NOTE: the quantities given are for TWO people. Either cut it in two. Or invite a friend for dinner . OR save half of it for lunch the following day.pork somen noodles

2 oz somen noodles                                                                                                                                              1 qt water                                                                                                                                                              1 tsp oil                                                                                                                                                                    1 1/2 cup cabbage, shredded                                                                                                                           1 cup carrot, shredded                                                                                                                                     2 scallions, sliced diagonally                                                                                                                        4 oz roasted pork tenderloin [HINT: this uses leftover pork from a previous meal]                                                                                                                        2 cloves garlic, sliced                                                                                                                                         2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.

Add the pork, garlic, noodles, and soy sauce. Saute until contents are warm.

Toads + Clams

~ me ~ Leave a comment

“Toads” of course are the delightful Toad-in-the-hole. And “Clams” stands for the stuffed clams which I just love.  These meals are so fun and filling that you won’t believe that you are dieting! And yet they are right in line with the Fast Lifestyle which I have been espousing. You can eat like this and still get in shape! Come on! Join me!

Toad in the Hole 293 calories      12 g. proteinToad in the Hole w: berries & Gr Smoothie

This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. The recipe is from the Fannie Farmer Cookbook.

It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook.

Yorkshire Pudding batter:         one 2-oz egg                  1 cup flour             ½ tsp salt                                   ½ cup water                     ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 2/3 cup or 1/3 cup batches for future meals. When it is time to use the batter, thaw it and beat it with a rotary beater until it is frothy.

To prepare the breakfast:                                                                                                                               1 breakfast sausage      I like the Al Fresco brand chicken with sage @ 50 cal/link                                                                                                                                1/3 cup Yorkshire Pudding batter, well beaten                                                                                      1/4 cup berries or ½ of a pear                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      nearly-black coffee or tea or lemon in hot water.

Heat the oven/toaster oven to 425. Cook the sausage, using a tiny bit of oil in the bottom of the pan since the sausage will render no fat. Cut the cooked sausage into a dice. Beat the batter until it is foamy. Spritz an 8-oz Pyrex custard cup with non-stick spray. Pour the frothy batter into the custard cup and mix the diced sausage in with it. Pop it into the oven for 15 minutes. Slice the pear, shake your smoothie [if saved from last meal], brew your beverage, and feast.

Stuffed Clams:    262 calories       7.4 g fat           26.1 g protein         12.4 g carbs                 There is so much food in this meal, you might wonder if you can finish it all. If you served this to guests they would not consider themselves to be ill-used.stufed clams:broc+carrot

1/2 c [2 oz] clams, diced                                                                                                                                      ½ slice 70-cal bread, diced                                                                                                                             2 1/2 oz [½ medium] tomato, diced                                                                                                               1 oz red bell pepper                                                                                                                                           1 ½ turkey meatballs, diced                                                                                                                           1 ½ Tbsp plain non-fat yogurt                                                                                                              garlic powder, thyme, salt, pepper                                                                                                                ½ Tbsp Parmesan cheese                                                                                                                                1 ½ oz broccoli florets                                                                                                                                       1 ½ oz carrots, peeled and cut into chunks

Cook the red pepper briefly in the water you will use for the vegetables later. Chop the pepper, dice the tomato, dice the meatballs. Prep the broccoli and carrots. Combine the first 7 ingredients and gently stir to combine. Heap into oven-proof dishes which have been lightly sprayed with cooking oil. Bake at 350 for 10 mins while the veg are cooking. Sprinkle the cheese on the stuffed clams in the last minutes of baking.

Summer Greens

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Momday, 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.

I hope you have access to lots of fresh herbs and greens and vegetables this summer.  So nice to incorporate them into delicious meals. But a Fasting Lifestyle isn’t about eating ‘rabbit food,’ as some people might think when dreading the thought of dieting. There are many good things to eat without a steady diet of salads.  Dinner is based on salad — but what about all the delicious things on those greens? Wonderful!

Green Eggs & Ham   295 calories   8.8 fat   15.9 pro     25.1 carb                 GF        PBgreen eggs & ham w: apple

three 2-oz eggs of which you will use 1 ½ eggs per person 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.                                                                                                                                                       1 oz. ground or chopped ham                                                                                                                         1 green onion, chopped white and green parts or use fresh chives                                                    1 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                            blackish coffee or blackish tea or lemon with hot water                                                                     5-6 oz green smoothie or fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherds’ Salad        275 cal      15 g. fat      13.2 g protein          23.6 g carbs GFshepherd's salad

This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.

½ oz salami                                                                                                                                                       ½ c white beans                                                                                                                                              2.5 cups [3 oz] lettuce                                                                                                                                             1 oz mozzerella                                                                                                                                                    1 radish, thinly sliced                                                                                                                                      2” celery, thinly sliced on diagonal                                                                                                              2 cherry tomatoes or 2 large chunks of tomato                                                                                      2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Place the tomatoes on top. Hearty and delicious.

Cool Food

~ me ~ Leave a comment

It is time for some food that requires a minimum of cooking. Yes, you could grill something, but even that is a hot activity and barbecue sauce is often loaded  with calories. We’re on a Fasting Lifestyle, remember? Today requires calorie restriction, low fat, low carbohydrates, lots of water, and foods which are delicious.

Cottage Cheese & Pears      290 K                                                PB              GFCottage Cheese & Pear

This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.

1 ripe pear                                                                                                                                                          ½ cup fatfree cottage cheese                                                                                                                       ¼ c. blueberries                                                                                                                                                   1 ¼ tsp pecans, finely chopped                                                                                                                   5-6 oz fruit smoothie or fruit smoothie or natural apple cider                                                 blackish coffee, blackish tea, or lemon in hot water

Section the pear into 12 slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the smoothie and hot beverage of choice. Good stuff!

Tuna-Egg-Tomato Salad       248 cal        15.8 g. fat           23.4 g. protein           13.5 g. carbs                              PB                            GF [omit the bread, add more tuna or greens]Tapas Tuna w: egg & tomatoes

This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes that were called for and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to enjoy on a day in summer.  HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

5 oz canned white-meat tuna in water                                                                                                           2 eggs, hardboiled and cut into 1/2” dice                                                                                                     4 oz tomato, cut into 1/2” dice                                                                                                                       ½ cup garbanzo beans, drained and rinsed                                                                                         1 cup baby salad greens                                                                                                                                   1 ½ tsp olive oil                                                                                                                                                   1 tsp white wine vinegar                                                                                                                          fresh parsley, salt, pepper                                                                                                                             pansy or violet flowers for garnish                                                                                                                    1/2 piece of 70-calorie whole grain bread, lightly toasted

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature with the toast.

Hot Stuff!

~ me ~ Leave a comment

In the winter, I often want food from warm climates, like a bowl of chili or an Indian curry.  But in the summer, why not take a cue from people who endure hot weather more often than we.  These meals are not hot to heat, nor are they too spicy. I figure if people in southern France and Texas eat these foods in their climates, then there must be a good reason to eat them wherever you are. Our Fasting Lifestyle doesn’t mean we have to eat sawdust!

Provincal Omelette    294 cal.     9.5 fat          12.5 pro          15.7 carb                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal omelette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                           1 oz bell pepper, steamed and diced                                                                                            2 black olives, pitted and chopped                                                                                               ¼ oz feta cheese, diced                                                                                                                                        2 oz grapes  [about 6-8, depending on size]                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                              5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your beverage and take the previously-made smoothie from ‘fridge.

Quesadillas with Chicken:   305 calorieschicken quesadillas w: zucc+yam

two 6” corn tortillas – I like Ole brand                                                                                                      ¾ oz Monterey Jack or cheddar cheese, about 1/3 cup shredded                                                      2 Tbsp non-fat cottage cheese                                                                                                                  2 Tbsp tomato salsa                                                                                                                                   large pinch Mexican oregano                                                                                                                       1 oz chicken breast, cooked and shredded, scant ½ cup                                                                            1/3 cup zucchini + a few slices of sweet potato, steamed OR 2 oz melon OR steamed broccoli

Combine the cheeses, salsa and oregano in a small bowl. On a griddle or large cast iron pan, heat the tortillas until they are warm, pliable, and beginning to brown. Remove from griddle, but leave the heat on. Spread the cheese mixture on half of each tortilla. Top with the chicken. Fold in half and put back on the hot griddle to get warm and melty. Turn them over after a few minutes to warm the other side.  Plate with the cool melon or healthy fresh vegetables. SO yummy.

Hot Times!

~ me ~ Leave a comment

End of July…hot weather.  You probably know that spicy foods are eaten in hot climates.  Why? Because when you ingest hot spices, the skin reacts by flushing with heat. After that, your skin cools down and you feel cooler. Here are two of my favorite spicy Fast Lifestyle meals. They might make you feel cooler.

Baked Eggs Flamenco     286 calories                                                                                                         From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco Eggs 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                     1 ½ tsp parsley, chopped                                                                                                                                 1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                      salt & pinch cayenne                                                                                                                                   one 2-oz eggs                                                                                                                                                           ½ slice 70 cal bread [I like Nature’s Own multigrain]  OR one slice of 35 calorie bread                            2 oz melon or 2 oz grapes or 3 oz apple                                                                                            blackish coffee or tea or lemon in hot water                                                                                            5-6 oz fruit or green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Seafood Tacos: 270 calories 2.1 g. fat 23 g. protein 36.4 g. carbs

seafood tacos w: slaw & salsatwo 6” corn tortillas  [I like Ole brand]                                                                                                       3 oz cooked fish at room temperature.  Hint: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed.                                                                                                     ½ cup tomato, cubed                                                                                                                                     ½ cup cabbage, chopped                                                                                                                                 1 oz red onion, sliced thinly or chopped                                                                                                     1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                               pinch [or more] chili powder                                                                                                                pinch [or more] cumin                                                                                                                                   1.5 Tbsp plain non-fat yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

Summer Meals

~ me ~ Leave a comment

In Summer we should eat off the land — lots of fresh vegetables! We also want meals which are easy to prepare and don’t heat the kitchen. Look no further!

Ratatouille Breakfast   292 calories                                         PBRatatouille Egg-toast

                                                                                                                                                                                    1 piece 70-calorie bread                                                                                                                                         one 2-0z egg                                                                                                                                                                1/4 cup Mediterranean vegetables [from July 15]                                                                                                 5-6 oz smoothie, green or fruit                                                                                                                     blackish coffee or blackish tea or lemon in hot water

Fry the egg in a lightly-spritzed non-stick pan. Toast the bread. Warm the vegetables and spoon onto the toast.  Top with egg.  Pour your smoothie and warm beverage. Voila — quick, easy, healthful, pretty.

Greek Chicken Salad         285 cal                                        PB     GF

IMG_0084This recipe was clipped from a magazine and stored in the recipe file. When I saw it, I recognized that if most of the olive oil were removed, it would make a smashing Fast meal. We like this one a lot.

1 1/2 oz chicken, roasted and shredded                                                                                                        1 1/2 c. shredded romaine or 3 oz salad greens                                                                                       1/4 c garbanzo or small white beans, drained and rinsed                                                                        2 1/2 oz tomato chunks or 1 c cucumbers, cubed                                                                                    3 black olives, pitted & sliced                                                                                                                             1 oz feta cheese, crumbled                                                                                                                                1/2 tsp lemon juice                                                                                                                                           1/2 tsp olive oil                                                                                                                                                 1/2 tsp mint, oregano, parsley

Prep the meat, greens, tomatoes, and olives. Measure the lemon juice, olive oil, and herbs into a salad bowl. Whisk together. Add the greens and toss to combine. Add the chicken, beans, tomato/cukes and toss gently. Top with the olives and feta. So good!