low-fat meals

Spicy Foods

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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.

Hot weather demands spicy foods from warm climates, doesn’t it?  We can do that while Fasting. Whether the cuisine is from Southwestern France or from India, spice is nice.

Basquaise Omelette: 294 calories    7.8 g fat   2.5 g fiber  16.7 g protein    32 g carbs    116 mg Calcium    PB              This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute 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.                                                                            

Basquaise Omelette w: applesauce

1.5 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.                                                                                              1.5 Tbsp tomato sauce, such as Hunt’s                                                                                   1 Tbsp bell pepper, chopped                                                                                                                                        ½ clove garlic or pinch granulated garlic                                                                            2 tsp parsley, chopped                                                                                                                                          1.5 tsp Parmesan cheese, grated                                                                            1.5 oz applesauce or apple slices                                                                                                                                    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]                                                                                     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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.

Tandoori Chicken and Vegetables 241 cal [299 if you add ¼ of a pita bread] 5.6 g fat 18.6 g protein 15 g carbs    PB GF   You can buy jars of tandoori sauce or summer sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners or lots of calories.

Tandoori chicken & vegetables

2 oz chicken, cooked and cubed                                                       ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli                                                      2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, cut in thick slices                                                                                     ¼ cup brown rice, cooked                                                                                                                                      ¼ – 1/2  c tandoori sauce                                                                        ¼ of a pita bread

Cook the vegetables together until they are tender. Drain. Add the chicken and the sauce. Warm it all. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Good enough to eat.

August!

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Wow — it is almost August already.  Time is short — need to fit in all the favorite summer foods.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.                PB  GF — if using GF breadButtermilk Baked Egg w: S-b 1 slice 70-cal whole-grain bread                                                                                                                      one 2-oz egg                                                                                                                                                                            2 Tbsp buttermilk                                                                                                                                                     2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon juice & hot water                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast or Breakfast Casserole or Stuffed Clams or Crab Cakes later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium       PB   GF         This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel,  you will enjoy this meal.Mackeral stuffed w: leeks

Two 2-oz mackerel filets to total 4 oz per serving                                                                                      salt & pepper                                                                                                                                                           2 tsp grainy mustard, like ‘country Dijon’                                                                                                      dried oregano or fresh, chopped                                                                                                                              ¾ of an ounce of sliced leeks                                                                                                                    ground coriander                                                                                                                                                     3 oz tomatoes, sliced OR sliced cucumber and cherry tomatoes, as shown

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables. What a lovely summer meal!

Flavor

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We don’t need to limit ourselves to bland rabbit food while we lose weight. Let’s have some flavor in our meals! This is what the Fasting Lifestyle is all about: good, flavorful, filling food with limited calories, low fat, and low carbs. Sometimes I look forward to Fast Days, just for the flavors.

Ham & Mushroom Scromelette   279 calories    8.9 g fat    4.7 g fiber     17.6 g protein   21.6 g carbs       242 mg Calcium   GFHam and cheese scromlette w: a-sauce

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 mushrooms, chopped                                                                                                                                                  ½ oz ham [from a roast; if you use 3% ham from deli, the fat will be reduced!]                                                     ½ cup raspberries  OR  2 oz applesauce, unsweetened                                                                   blackish coffee or tea or lemon with hot water                                                                                            5-6 oz green or fruit smoothie or natural apple cider.

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, brew your hot beverage, and pour the smoothie. What a treat!

Mediterranean Meal       281 calories         7.1 g fat      10.4 g fiber      16.4 g protein   40 g carbs       332 mg Calcium      PB GF                           HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Scromelette.Mediterranian Meal

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                           2 cups tomato, cubed                                                                                                                                             2 cups zucchini, cubed                                                                                                                                         2 cloves garlic                                                                                                                                                          1.5 tsp oregano                                                                                                                                                          ½ cup chickpeas, rised and drained                                                                                                                     per serving: 1 oz mozzerella, shredded                                                                                                                    1/4 cup brown rice or brown rice couscous, cooked

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste. You could  use red pepper flakes if you like it spicier.  Toss in the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!

Spanish Style

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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.

Spain is known for sunny beaches and for passionate Flamenco dancers. In other words, HOT stuff! Is the summer hot where you are? Does it make you not want to cook or eat? Here is a remedy: for a summer day, let’s enjoy two Spanish-inspired meals. Even though winters can be cold there, the Spaniards know about eating during warm weather — after all, they shut things down in the heat of the day to rest! Your busy life may not lend itself to a siesta, but let’s prepare some fine meals to enjoy before and after the heat of the day.

Baked Eggs Flamenco    269 calories…    8.8 g fat…     3.2 g fiber…    9 g protein…     13.3 g carb…     42.6 mg Calcium…           PB GF – if using GF bread       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. Recently, I enjoyed a very similar dish as an appetizer at a restaurant.

Flamenco eggs w: berries

++ 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 ++ ++   1 two-oz egg ++   ½ slice 70 calorie bread  ++++  2 oz melon or 2 oz grapes or 3 oz apple +++ optional:   blackish coffee or tea ++++  optional:   5-6 oz fruit 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.

Tuna-Egg-Tomato Salad   248 calories…    15.8 g. fat…     23.4 g. protein …    13.5 g. carbs…  GF — if using GF bread, or omit it    PB     This  Spanish-inspired meal is also from Everyday Tapas.   I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to honor a day in spring or 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.  

Tapas Tuna w: egg & tomatoes

                                       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 ++                                                                                                                                       

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.

Protein!!

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It makes me cringe when I see salads recommended for dieters.  Either the dressing is very high in fat or the meal is woefully low in protein.  We need protein: especially on a Fast Day. Protein builds muscle.  When we lose fat from under our skin, the skin sags.  Build up your muscles to replace the space under the skin. Stay strong! Maintain and build muscle.  Get exercise and eat protein.  Today’s meals should help, supplying 40 grams of protein.

Improper English   265 cal       4.3 g. fat          17.2 g. protein         47.5 g. carb          A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.Improper English

¼ cup canned baked beans                                                                                                                                    one 50-60 calorie sausage, patty or link      Al Fresco and Applegate are our favorites.                                                                                                             ½ piece of 70-cal toast                                                                                                                                                                                 ½ a 2.5” diameter tomato                                                                                                                                       1 oz mushrooms                                                                                                                                                       a few grapes                                                                                                                                                             5-6 oz fruit smoothie or unpasturized apple cider                                                                               blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in the microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Seafood Tacos:      270 calories       2.1 g. fat      23 g. protein       36.4 g. carbs    GF  PBseafood tacos w: slaw & salsa

two 6” corn tortillas        I like Ole brand                                                                                                               3 oz cooked fish 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 and drained                                                                                                                   ½ cup cabbage, chopped                                                                                                                                      1 oz red onion, sliced                                                                                                                                                        1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                                                  pinch chili powder  +   pinch cumin                                                                                                              1.5 Tbsp plain yogurt, drained

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!

READ THIS:  Dieting Secrets Revealed By Men Who Are In Shape   http://www.cheatsheet.com/health-fitness/8-dieting-secrets-revealed-by-men-who-are-in-shape.html/2/

 

Simple. Yummy.

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Simple foods are often the best: easy to prepare yet good to eat. Today we serve some meals which fill the bill. We can have good food and eat it too!  Got a craving for something else?  Eat it tomorrow. With the Fasting Lifestyle it all works to our benefit.

Green Eggs & Ham    295 calories      8.8 fat     15.9 pro      25.1 carb        GFgreen 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 and 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                                 blackish coffee or tea or lemon with hot water                                                                                           5-6 oz 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!”

Beet & Bleu Cheese Salad   288 cal    11 g fat   5.3 g fiber   13.7 g protein       39 g carb  424 mg Calcium    GF  PB     This recipe takes me back to a little restaurant 2 blocks north of Notre Dame in Paris. Dinner at Au Bougnat was a treat and this meal evokes fond memories.Beet & Bleu Cheese Salad

2.5 oz beets, cooked, skinned, sliced or cubed, cooled                                                                            1 and 1/4 oz bleu cheese, cubed or crumbled                                                                                                      1.5 oz tomato, sliced or cubed                                                                                                                             3.5 walnut halves [or use slivered almonds if you don’t eat walnuts]                                                     1 oz white beans, rinsed and drained if using canned                                                                                2.5 c. salad greens                                                                                                                                                    3/4 tsp olive oil + 3/4 tsp balsamic vinegar                                                                                       garnishes: pansy, chive, or nastursum flowers; scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Flavorful Plants

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Everything is growing and blooming and looking wonderful outside, so let’s eat some meals made with plants.  Don’t get nervous, this food is full of flavor. The Fasting Lifestyle can be delicious for meat-eaters and plant-eaters alike.

Zucchini Nests w/ Egg   302 calories    8.9 g fat      3.9 g fiber      14.4 g protein     19.2 g carbs         228.7 mg Calcium       PB GF [if using GF bread]                           Found this recipe online [allaboutfitnesssite.wordpress.com], then I changed it to fit our calorie restriction requirements. Note that the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people.Zucchini Nests w: Egg

1 tsp olive oil                                                                                                                                                           ¼ cup diced onion                                                                                                                                                  2 tsp fresh sage or 1 tsp dried sage, chopped                                                                                                  1 clove garlic, minced or pressed                                                                                                                  large pinch hot pepper flakes or 1 jalepeno, chopped                                                                                  1 c. zuchinni, grated on the coarse side of the box grater                                                                               2 tsp cider vinegar                                                                                                                                                   1 oz roasted red pepper                                                                                                                                parsley, chopped                                                                                                                                              salt and black pepper                                                                                                                                             per person:     1 egg [2-oz or pullet]                                                                                                                                             1/2 slice multi-grain 70-calorie bread                                                                                                     blackish coffee or tea or lemon in hot water                                                                                                  5 oz fruit smoothie or green smoothie

In a non-stick pan, spritz lightly with olive oil or add 1 tsp.   Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning.

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each].  Put one portion in storage, for another breakfast later in the week.  Put the other portion  in the saute pan and make an indentation in the top to form the nest. Cover and heat for 1 minute. Uncover and break egg into the ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the egg is cooked to your liking. Plate with the toast, pour your hot beverage and smoothie. Now that’s something different!

Felafel with Cucumber Raita 256 calories   10.2 g. fat   16 g. protein    33.5 g. carbs PB   GF        SORRY, NO PHOTO AT THIS TIME

5 felafel patties [see Because It’s June! June 1, 2016                                                                                              1 cup raw spinach                                                                                                                                                   1/2 tsp olive oil                                                                                                                                                       large pinch ground nutmeg                                                                                                                                4 oz plain, non-fat yogurt                                                                                                                                      1 scant cup cucumbers, cubed                                                                                                                                      1 tsp white wine vinegar                                                                                                                                    1 and  ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared on Sept. 9. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.

Summer Solstice

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Tomorrow will be the longest day of the year for those of us in the Northern Hemisphere.  The sun will be directly over the Tropic of Cancer, marking the first moment of Summer.  In far northern climes, like Scandinavia, this is a day of rejoicing and enjoying the long, long days.  We can celebrate our increasing good health and decreasing girth as we follow the Fasting Lifestyle with a Norwegian breakfast and a Swedish dinner.

Nordic Breakfast   297 calories    11.7 g. fat       15.5 g. protein     34.8 g carbs      PB                           This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny amount of food.  So wrong! This will fill you up, even without the smoothie! If you insist on the smoothie, you will add another 84 calories.Nordic Bfast

3 slices of Finn Crisp crackers                                                                                                                                    2 oz smoked salmon                                                                                                                                               2 Tbsp whipped cream cheese                                                                                                                          2 rings red onion, thinly sliced                                                                                                                                  ½ cup raspberries                                                                                                                                                        1 oz apple                                                                                                                                                              blackish coffee  or blackish tea or lemon in hot water                                                                      NOTE: no smoothie

Carefully spread the cream cheese on the crackers. Divide the salmon among them. Arrange the onion rings atop the salmon. Slice the apple and pour your hot beverage. Skip the aquavit.

Lamb Patty with Swedish Cucumber Salad     299 calories    17.2 g fat     0.5 g fiber                   20.8 g protein        12.6 g carbs    68 mg Calcium        GF          The inspiration for this meal is from Craig Claibourne’s International Cookbook, long a family favorite.

Lamb w: Swedish cucumber salad

1 4-0z lamb patty, available at markets or make your own using 90% lean lamb                             2 cups sliced cucumbers                                                                                                                                           1 Tbsp sugar                                                                                                                                                              2 oz white wine vinegar                                                                                                                                           1 tsp cold water                                                                                                                                                     salt and freshly ground pepper                                                                                                                        ½ tsp dill

Combine the sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.  Add the dill now, or sprinkle it on top when you serve. HINT: the cucumber salad is enough to serve two. Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste. Plate the lamb with the cucumber salad for the simplest of hot-weather treats.

 

A Day in the Midi

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If your schedule won’t permit a visit to the French Riviera, you can at least eat as if you were there!  We can follow the Fasting Lifestyle, dream our dreams of travel, eat good food, and still lose weight healthily.

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

1 and 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.                               1/2 oz bell pepper, steamed and diced                                                                                                                                   1 black olive, pitted and chopped                                                                                                                          1/8 oz feta cheese, diced                                                                                                                                                 1 oz grapes                                                                                                                                                                5-6 oz fruit or green smoothie or natural apple cider                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water

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 with the grapes. Brew your beverage and take the previously-made smoothie from ‘fridge.

 

Chicken Provincal:    270 cal       7.6 g fat         24.4 g protein      19.4 g carbs    GF                       This recipe is from the Culinary Institute of America, with a few tweeks by me.provincal chicken w: broc:caul

3 oz chicken breast, boneless & skinless                                                                                                         1 Tbsp flour                                                                                                                                                                                        1 tsp olive oil                                                                                                                                                                    1 garlic clove, minced                                                                                                                                            1 anchovy fillet, oil rinsed off                                                                                                                              1 Tbsp dry white wine                                                                                                                                           ½ c tomatoes, chopped, juice retained                                                                                                               2 Tbsp chicken stock                                                                                                                                             2 oil-cured black olives, pitted and sliced                                                                                                      2-3 oz broccoli florets

Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.

Because Its June!

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According to the song, “June is busting out all over.”  We are following the Fasting Lifestyle because we don’t want to be busting out all over our waistbands and belts.  Today we will look ahead to a summer of good, healthy meals by doing some ahead-of-time food preparation.

And guess what? This fits right in with a recent article:  Experts Say This Is the Number 1 Way to Lose Weight     http://www.popsugar.com/fitness/Best-Way-Lose-Weight-39766314    I’m not saying that the recipes listed here are all suitable for a Fast Day, but you could try them for a Slow Day and see if you like them.

Mediterranean Vegetables  makes 4 cups                                                                                                       per cup:      78 calories   1.1 g fat    4.7 g fiber    4.2 g protein                   14 g carbs       53 mg Calcium PB GF            HINT: This  forms the basis for four future menus:  2 breakfasts and 2 dinners.

Mediterranean Veg for freezer

2 cups eggplant, peeled and cubed OR 1 and 1/2 cup bell peppers, cubed                                                                                                                       2 cups tomato, cubed                                                                                                                                              2 cups zucchini, cubed                                                                                                                                           2 cloves garlic                                                                                                                                                                                        1 Tbsp fresh oregano and or rosemary                                                                                                     pinch hot pepper flakes, salt, pepper                                                                                                              ½ cup chickpeas, rised and drained 

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through, about 25 minutes. If watery, remove lid and continue to simmer. Add herbs and seasonings to taste, and the chickpeas.   After the mixture cools, I portion it into 2 scant cups in one freezer box; 1 scant cup into 2 other freezer boxes and pop it in the freezer for future use.

Felafel 1 batch =  648 cal   25.4 g fat     21 g fiber   32.5 g protein      72 g carbs      214 mg Calcium                                                  each patty = 26 cal    1.0 g. fat   0.8 g fiber     1.3 g protein    3 g. carbs     8.5 mg Calcium GF PB                                                         From the old favorite Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of 5 or more future meals.

2 cups canned chick peas I like Goya brand [Or use dried chickpeas but factor in the time to reconstitute and cook them.  Canned chick peas make a smoother, less grainy result.]            1.5 cloves garlic, crushed                                                                                                                                        ¼ cup celery, minced                                                                                                                                           ¼ c. scallions, sliced                                                                                                                                                 1 egg                                                                                                                                                                           1.5 tsp tahini                                                                                                                                                             ½ t. cumin                                                                                                                                                                      ½ t. tumeric                                                                                                                                                                  ¼ t. cayenne                                                                                                                                                                ¼ t. black pepper                                                                                                                                                   1.5 t. salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1.5 Tbsp scoop and then flattened the patties. Bake at 400 degrees for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. There will be about 25 [twenty-five] of them. Use now or cool and freeze for later use.