People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell that tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
When the boys were young, I’d make home-made, personal-sized [8″ diameter] pizzas and we’d all watch Star Trek, The Next Generation every Saturday. Memories are made that way. The boys are dispersed to their own homes [one of them still makes pizza], and we continue to eat pizza, every Saturday. This one is based on a recipe from Fore Street, a favorite restaurant in Portland, Maine.
I make my own pizza shells from scratch. Sometimes I use the recipe from Gourmet magazine, which makes 2. Often I use the Neapolitan recipe from Peter Reinhart‘s American Pie, which makes six balls of dough, 5-6 oz each. I freeze balls of dough to use next week. NB: ordinarily I sauté the mushrooms and leeks before I put them on the pizza. For some reason I didn’t do that this time. It was crunchier as a result. Next time, I’ll sauté them.
I usually eat 3 pieces of pizza, while Dear Husband eats all of his. This was enjoyed with a Dutcher Crossing red wine and a good friend as a guest.
People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell the tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
Lime-marinated chicken came to us from our younger son and his friend Angela, both of whom are very handy in the kitchen. The marinade is simplicity itself, but the meat must sit in it for 4+ hours — so plan ahead. What seems to be a puny amount of marinade grows into a lot more as time goes on. Use it for basting. The chicken can be grilled or baked. note: I skinned half of the chicken to account for varying tastes. Fine either way.
Served with sliced tomatoes and potato salad, this is one of those prefect Summer meals.
PS: We always use this for chicken, but our son says it is fabulous with pork, too.
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.
Busy, busy, BUSY! If you are in the Northern Hemisphere, summer is over and the kids are back at school and new projects are starting at work and the garden needs to be harvested and…. If you are in the Southern Hemisphere, Spring is about to arrive and the garden has to be gotten ready and the camper has to be checked out and the list of things at work gets longer and… I hear you: you want EASY food. Fasting tomorrow is going to get really easy. Who wants to prepare complicated meals at this time of year? So, the breakfast for tomorrow is left-over quiche from Monday night’s dinner. Add some fresh fruit, coffee, and a smoothie and you are all set. Dinner consists of chicken sliders in BBQ sauce. The chicken can be from a previous dinner and the preparation is a snap.
Salmon Quiche: serves 6 Per serving of quiche: 110 calories 6 oz fat 0.5 g fiber 9.6 g protein 3.5 g carbs 56 mg Calcium PB GF Yes indeed, the first time I made this for a luncheon, I served it for breakfast the next Fast Day. And it was just as delicious.See recipe from Summer’s End, posted Sunday, Sept 2, 2018. Add 1 oz melon + 30 calories blackish coffee or blackish tea or lemon in hot water +53 calories 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider +88 calories
Chicken BBQ Sliders: 281 calories 4 g fat 5.3 g fiber 27 g protein 35 g carbs [20 g Complex] 166 mg Calcium Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.
3 whole wheat slider buns @ 100 calories each [we prefer Martin’s brand] 5 oz cooked chicken breast, sliced 2 Tbsp Corky’s BBQ Sauceper serving: 1/2 cup coleslaw [Sidekicks II, 4 oct. 2018] —OR— 2 oz cherry tomatoes + ¾ oz carrot sticks
Warm the chicken and the sauce together over low heat. Open the slicer buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.
Ingredients for next week: breakfast, single portion
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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. Welcome to Nourish Naturally who is now Following.
There are some locations so remote you wonder how Lonely Planet finds them. Then there are other places that have had so many waves of ‘visitors’ that you wonder how they have their own identity. Malta and Sicily, the islands off Southern Italy, are such crossroads. The Phoenicians, the Greeks, the Minoans, the Romans, the Arabs, the Normans, the crusaders: all left their mark. Every one seems to have been there: Odysseus sailed through the Strait of Messina [Scylla + Charybdis] and even Saints Luke and Paul set foot on the islands.
Are you ‘between Scylla and Charybdis’ about your health and dieting? You want to lose weight, but you don’t know how to begin? Eat these meals tomorrow and see how you like Fasting. The breakfast features many of the flavors of Malta in one savory meal. The dinner combines tuna [common in the Mediterranean] with local produce to make a fine, quick meal for any time of year.
Maltese ScrOmelette: 293 calories… 8.4 g fat… 3.5 g fiber… 18 g carbs… 252 mg Calcium… PB GF With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.
++ 1 ½ 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 ++++ 1/4 oz cooked tuna ++++ 2 Tbsp frozen spinach ++++ 2 Tbsp Mediterranean Vegetables, chopped ++++ ½ clementine ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] ++++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [75 calories] ++
Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!
Tuna with Grilled Vegetables: 244 calories… 7 g fat… 4 g fiber… 29 g protein… 14.6 g carbs… 32.5 mg Calcium… PB GF The recipe comes from the Fast Diet Book and it is wonderful. So pretty on the plate.
+++ 5 oz tuna steak ++++ 4 oz red bell peppers ++++ 5 oz zucchini++++ 2 oz cherry tomatoes ++++ 1 tsp olive oil ++++ splash of lemon juice ++
Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.
People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell the tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
Pan Bagne means ‘bathed bread.‘ It is a layered sandwich which is ‘bathed’ in an olive oil dressing.
We like it for 2 reasons: a] it is delicious; b] it should be made a day or two ahead of when you need it. Easy to prepare, once you have assembled the ingredients, Pan Bagne makes a delightful meal for summer entertaining or for a picnic.
We especially like it as end-of-the-road food: for when we have traveled long hours to our vacation cottage. After unpacking, the Pan Bagne is brought out [after 2 days of traveling in the cooler], sliced, and served with a chilled drink and a sigh of relief. Here it is offered up with A Rossignol EstateSaint Jean White.
People who are new to Fasting often pose the question: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell the tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
We had arrived back home after a few days away, and needed a quick meal. A trip to the local fish market gave us the idea of stuffed haddock, always a favorite. There were odds and ends of items in the ‘fridge: some snap beans, a little lettuce, some pickled vegetables [see SPICY, posted 12 Sept, 2018], and some leftover artisan bread. Herbs from the garden and a nice Rossignol Estate Winery‘L’Acadie Blanc‘ rounded out the meal.
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.
According to the ancient calendar of northern European “pagan” culture, we are now 5/8 through the solar year. Those worthy sun observers noticed 4 major astronomical events: 2 solstices and 2 equinoxes. Those were ‘Quarter Days’ and deserving of a festival. Split those in two, and you have the 4 Cross-Quarter Day. There were calendars in most of the pre-Christian cultures, based on the sun and/or moon, marked often by the location of the sun over standing-stones. The parts of the year therefore have different names in different cultures: Thorri, Goa, Einmanudur, Harpa, in Iceland. Imbolc, Beltain, Luignasa, and Samhain to the Irish Celts. Candlemas, May Day, Lammas, and Martinmas to the Christian peoples of England. Lammas is the harvest festival, marking the gathering-in of wheat or other cereal crops. Despite its Christian associations, it is steeped in pagan traditions: baking special breads, crafting corn dollies, feasting and dancing.
Baking bread with sprouted grain is part of a Lammas festival, so we will have sprouts in our eggs at breakfast. The yield of the field will be evident in the dinner, made with fresh vegetables, wrapped in a grain-based crêpe.
Sprouted Bake: 270 calories… 5.6 g fat… 3.7 g fiber… 13.8 g protein… 36.6 g carbs… 226 mg Calcium… PB GF Time to get the sprouts out of the sandwiches and into the breakfast.
++1 two-oz egg ++++ ¼ c radish sprouts ++++1/2 oz avocado ++++1 Tbsp low-fat cottage cheese ++++¼ cup blueberries++++optional: blackish coffee or blackish tea ++++ optional: 5-6 oz fruit smoothie, green smoothie or natural apple cider
Mash the avocado and mix with the cottage cheese. Heat the toaster oven to 350 degrees F. Spritz an oven-proof dish with cooking oil or spray and put the sprouts in it. Whisk the egg with the avocado mixture and pour over the sprouts. Season with salt and pepper to taste. Bake for 12-15 minutes. Portion the fruit and pour the beverages.
Crêpes with Chicken Ratatouille: 249 calories… 5 g fat… 6 g fiber… 27.6 g protein… 32 g carbs… 190 mg Calcium… PB Galettes/Crêpes are wonderful to have on hand for use with a variety of fillings. If you had the crêpes and the filling previously-made, then the meal goes together in no time.
+++2 buckwheat galettes** ++++ 1.5 oz chicken breast ++++ ½ cup Mediterranean Vegetables++++1/2 Tbsp goat cheese ++++ 1 Tbsp low-fat cottage cheese ++++ herbes de Province OR tarragon++++ 3/4 oz carrots+++
If making galettes from scratch now: prepare the batter and let stand 30+ minutes. If using frozen galettes, put them in a plastic bag on the counter and let them thaw. Turn on the oven to 250 degrees. Cut the chicken into <1/2” pieces. Put into pan with the Med.Veg. and heat enough to warm the veg, reduce the liquids, and cook the chicken. Take off heat. Prepare the crêpes: either cook them now from batter or finish the thawing process by putting them in a warm oven. Add cheeses to mixture in the pan, and stir to combine. Toss in lots of herbes de Province or fresh herbs to taste. Arrange the crêpes on a cookie sheet and divide the filling among them. Fold over, pressing down gently. Heat in the warm oven and serve with the happy crunchy carrots. **BUCKWHEAT GALETTES: 1 batch makes 20 galettes, each using 3-4 Tbsp batter each galette = 50 calories … 0.5 g fat … 1.4 g fiber… 2 g protein… 8.5 g carbs… 6 mg Calcium…TIP: Keep some cooked galettes in the freezer for ‘instant’ use.
++ 1 cup unbleached flour ++++ ¾ cup buckwheat flour ++++ scant 2 cups water ++++ 2 two-oz eggs ++++ ½ tsp sea salt ++
Whisk the flours and the water until batter is smooth. Add the salt, then the eggs one at a time. Whisk vigorously. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen.If using frozen batter, whisk it vigorously after it thaws, and add a bit of water. Heat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan quickly in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the galette cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the galette and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked galette out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag with waxed paper between them.
Ingredients for next week: breakfast, single portion
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.
On 11 July, 911 AD, we find ourselves in the region of Eure in the lower Seine valley. The Viking Rollo [Hrolf to his family] and his merry band of mauraders had made a sweet deal with the locals: you French give us the lands around the lower Seine River and the coastline, and we’ll stop raiding you. King Charles the Simple and his advisors agreed to the deal, and Rollo, a giant of a man who was so large that no horse could hold him [hence his nickname “The Granger” or Walker], became Duke of Normandy. The day almost ended badly. The haughty King Charles told his new vassal to kiss his foot. The unbowed Rollo refused but told one of his henchmen to do it for him. The henchman, unwilling to bow to honor the king’s foot as he sat astride his horse, instead grabbed the foot and raised it to his lips, almost tipping the king over! Rollo was generous to his followers, and gave much land to his half-brother, Bernard, called ‘The Dane’ [even though he was from Norway]. Bernard is my direct ancestor and he settled the town of Thury which is named after his battle cry: Thor-aie! The family name became ‘Harcourt‘, also a place name in Normandy and a well-known name in England. Rollo’s great-great-great-grandson became William the Conqueror, but that’s for another day. Once in France, these Vikings became known as “Normans”, short for “North-men”, and the land they were given became “Normandy”.
Since Rollo and Bernard woke up on July 11 as Norsemen, we will enjoy marinated herring for breakfast. Since they went to bed on July 12 as Frenchmen, we will dine on crêpes made with Jarlsberg cheese, because Rollo and Bernard’s father was ‘Jarl’ [earl] of Møre, Norway. Enjoy your Fast Day, and shout ‘Thor-aie!!”
Herring Plate: 292 calories 8.4 g fat 4.9 g fiber 12.6 g protein 32.8 g carbs 199 mg Calcium PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. Get your doctor’s OK to eat herring if you are taking a MAOI antidepressant medicine, as herring is high in tyramine.
+++3 Finn Crisp crackers +++ 1.25 oz herring marinated in wine [not sour cream] ++++ 2 Tbsp whipped cream cheese ++++ 4 Bing cherries OR ½ cup strawberries, sliced ++++ 3 oz fruit smoothie or natural apple cider ++++ optional: blackish coffee or tea or lemon in hot water +++
Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.
Crêpes w/ Ham & Cheese, home version: 283 calories 13 g fat 2.8 g fiber 15 g protein 27 g carbs [21 g Complex] 125 mg Calcium PB Not the street-food version of the crêpe, the filling is more like a Croque Monsieur.
++2 crêpes/buckwheat galettes ++++ 1 oz ham, diced or ground ++++ ½ oz Jarlsberg cheese, grated ++++ 3 Tbsp Béchamel sauce, no cheese ++++ 5 oz asparagus OR 2 oz tomatoes + 1 c. lettuce, shredded ++++ dressing: ½ tsp olive oil + 1 tsp cider vinegar + ½ tsp Dijon mustard
If the crêpes are in the freezer, thaw draped with a tea towel. If the crepe batter is frozen, thaw it, then cook the crepes, keeping them warm in a tea towel. Dice or grind the ham and grate the cheese. Combine ham, cheese, and Béchamel sauce. Divide it between the crepes and warm in a slow oven until warmed through and the cheese is melty. Cook the asparagus OR Whisk the salad dressing, then toss with the lettuce and tomato. Simple and good to eat.
Ingredients for next week: breakfast, single portion
How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Jasmine Eclipse who is now Following.
Is there a connection among the atom bomb, swimwear, and the Fasting Diet? Yup. On July 1, 1948, the US detonated an atom bomb on its test site named “Bikini Atoll” in the Pacific Ocean. On July 5, 1946, Louis Réard debuted a novel 2-piece bathing suit in Paris. He had been beaten to the punch by a designer from the Riviera who called his skimpy suit “L’Atome” since the atom was the smallest particle known. Réard dubbed his version “le Bikini”, after the site of the nuclear test. The suit, made from 4 tiny triangles of fabric, was daring in its brevity and that it showed the wearer’s navel. The name stuck but Réard, a mechanical engineer by training, had difficulty making many sales at his mother’s Paris lingerie shop because of social reaction. There was a popular song in 1960 about bikinis, but not until Ursula Andress rose from the sea in a white bikini did the look really take off. The rest is history.
It is Summer in the Northern Hemisphere and people are going to the beach. Are you going in a muu-muu or a bikini? The Fast Diet will help you to get into a slimmer body better than any diet I’ve ever tried. What you wear after you achieve your target weight is entirely up to you. Today’s breakfast is delicious and easy to prepare. The dinner is full of the rich flavors of the French Riviera. Both are perfect for getting you onto the beach for a trim swim.
Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs [38 g Complex] 289 mg Calcium PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, any day. And it has tons of Vitamin C and A and D.
½ cup reduced-fat cottage cheese 2 Tbsp fat-free French Vanilla1 clementine, peeled and sectioned 2 Tbsp black currants 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water
Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.
Feta-Tuna-Bean Salad: 306 calories 14.6 g fat 5.3 g fiber 19.3 g protein 24 g carbs [23 g Complex] 230 mg Calcium PB GF This salad has a lot going for it. Perfect for a hot summer evening.
1 oz canned tuna, drained 1/4 cup white beans, drained and rinsed 1 oz feta cheese, crumbled 2 oz tomatoes, cubed 1.5 oz red bell pepper, cut as large dice 1 pitted ripe olives, sliced 1/2 hardboiled egg, in wedges or chopped 1-1/2 cups baby greens OR full-sized leaves sliced cross-wise 1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Province + pinch garlic powder
Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.
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. Welcome to mencanmakehomes who is now Following.
Tomatoes are such a ubiquitous food that it is hard to imagine a time when they were absent from world-wide cuisine and even feared as poisonous. Tomatoes are native to South America, where they might still be growing wild in Peru. They were introduced to Europe in the 1500s by Cortès. Botanically, they are members of the Nightshade Family, which includes the known poison deadly nightshade. Due to that association, this untried fruit was viewed with suspicion. But a few intrepid biologists/physicians/cooks were convinced that they were safe to eat, and their use caught on in Europe. On July 28, 1820, Robert Gibbon Johnson in Salem, New Jersey made a rash announcement: he would sit on the courthouse steps and eat tomatoes!! A crowd gathered, thinking/fearing/hoping [?] that he would die. He didn’t and thereafter, tomatoes grew in gardens and in popularity.
Our meals today feature the famed ‘love apple’, with eggs and enchiladas.
Broccoli-Olive-Tomato ScrOmelette: 291 calories 8.6 g fat 4 g fiber 18 g protein 38 g carbs [36 g Complex] 252 mg Calcium PB GF Sometimes things in the ‘fridge say, “Put us in eggs for breakfast.” Who am I to deny their urging?
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. 1 oz broccoli 1 Tbsp cottage cheese 1 oz tomato 1/2 black olive ¾ tsp Parmesan cheese pinch of basil 2 oz strawberries black coffee or black tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie
Dice the tomato and drain in a strainer, overnight if possible. Drain the cottage cheese overnight if it is very liquid. Steam the broccoli and chop it finely. Chop the black olive. Into a hot saute pan spritzed with non-stick spray, add the tomato, broccoli, and olive. Stir until warmed. Whisk the eggs with the cottage cheese and pour over the vegetables in the pan. Scramble or fold as an omelette, hence ScrOmelette, and sprinkle with the Parmesan cheese. Prepare the beverages and plate the berries. Bliss.
Enchiladas Suizas: 293 calories 9.9 g fat 11.2 g fiber 31.6 g protein 43.4 g carbs 261.7 mg Calcium PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. Avoid assembling too far in advance, lest it turn to mush.
2 six-inch corn tortillas [50 calories each] 2 0z [½ cup] shredded cooked chicken breast ½ cup enchilada sauce*** ¼ cup grated Cheddar or Monterey jack cheese 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot
***Enchilada Sauce 1 cup = 75 calories two 28-oz cans whole tomatoes 2 jalapeno peppers 3 tsp vegetable oil [canola] 1 cup chopped onion 2 cups chicken broth
Roast the peppers in a dry skillet over medium heat about 5 minutes until splotchy with black areas. Put in a blender with the tomatoes and whirr until smooth. Cook onions in oil until golden, about 7 minutes. Raise heat and add tomato puree. Cook 10-15 minutes until thickened like tomato paste. Add broth, cover partially and simmer 15 minutes until slightly soupy. Season with ½ tsp salt.
Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Distribute the chicken between the tortillas, then roll up the tortillas, and place each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be frozen or added to eggs or soup. Sprinkle with cheese and put into oven for 20 minutes. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!
Ingredients for next week: breakfast, single portion
The marinade is simplicity itself, but the meat must sit in it for 4+ hours — so plan ahead. What seems to be a puny amount of marinade grows into a lot more as time goes on. Use it for basting. The chicken can be grilled or baked. note: I skinned half of the chicken to account for varying tastes. Fine either way.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 
