day 4
breakfast
Broccoli and Cheese Crustless Quiche
Ingredients
· 8 egg(s), whites, beaten
· 4 egg(s), beaten
· 1 cup(s) sour cream, reduced-fat
· 8 ounce(s) cheese, cheddar, low-fat, shredded
· 10 ounce(s) broccoli, frozen chopped, thawed, drained and pressed dry
· 1/2 teaspoon pepper, black ground
Preparation
Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.
Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 212
Total Fat: 11 g
Saturated Fat: 6 g
Cholesterol: 170 mg
Sodium: 388 mg
Total Carbohydrate: 6 g
Dietary Fiber: 2 g
Protein: 21 g
Apple
Ingredients
· 1 small apple(s)
Preparation
Rinse apple in cold water and pat dry.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 55
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrate: 15 g
Dietary Fiber: 3 g
Protein: 0 g
lunch
Tuna Niçoise Salad
Ingredients
· 2 cup(s) salad greens
· 1/2 cup(s) brussels sprouts
· 5 tomato(es), cherry
· 1/2 cup(s) pepper(s), red, bell, chopped
· 2 large egg(s), hard boiled, use whites only
· 6 ounce(s) fish, tuna, light, packed in water, drained
· 1 tablespoon vinaigrette, balsamic, low-fat
Preparation
Combine all ingredients on a plate and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 313
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 51 mg
Sodium: 914 mg
Total Carbohydrate: 19 g
Dietary Fiber: 7 g
Protein: 55 g
Greek Yogurt With Cinnamon
Ingredients
· 6 ounce(s) yogurt, nonfat, Greek-style
· 1 teaspoon cinnamon, ground
Preparation
In a small bowl combine yogurt and cinnamon
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 97
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 63 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 15 g
snack
Cottage Cheese and Chopped Walnuts
Ingredients
· 6 ounce(s) cottage cheese, low-fat, low sodium
· 2 tablespoon nuts, walnuts, raw, chopped
Preparation
Spoon the cottage cheese into a small bowl and top with chopped walnuts.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 219
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 7 mg
Sodium: 22 mg
Total Carbohydrate: 6 g
Dietary Fiber: 1 g
Protein: 25 g
dinner
Roast Leg of Lamb
Ingredients
· 4 pounds lamb, leg of (bone-in), shank portion, trimmed of fat
· 3 clove(s) garlic, sliced
· 1 1/2 teaspoon oil, olive
· 1 teaspoon oregano, dried
· 1 teaspoon thyme, dried
· 1 dash(es) salt and black pepper, to taste
Preparation
Preheat oven to 350°F. Place a wire rack in a shallow roasting pan.
Make short, deep slits all over lamb with a sharp knife and fill with garlic slices. Rub the lamb with oil and sprinkle with oregano, thyme, salt and pepper. Transfer to the prepared pan.
Roast the lamb for 1 hour. Add 3/4 cup of water to pan and roast for 15 to 20 minutes more, or until an instant-read thermometer inserted into the center registers 135 degrees F for medium-rare. Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.
Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan. Reheat gently over low heat. Carve the lamb into thin slices and serve with pan juices.
Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 347
Total Fat: 22 g
Saturated Fat: 9 g
Cholesterol: 122 mg
Sodium: 141 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 35 g
Baked Sweet Potato
Ingredients
· 1 small potato(es), sweet
Preparation
Pierce sweet potato with fork and microwave until cooked through (about 5 -6 minutes). Place on a plate, peel if desired
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 54
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 22 mg
Total Carbohydrate: 12 g
Dietary Fiber: 2 g
Protein: 1 g
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