day 3
breakfast
Sweet Potato-Turkey Hash
Ingredients
· 2 medium potato(es), sweet, peeled and cut into 1/2-inch pieces
· 1 medium apple(s), cored and cut into 1/2-inch pieces
· 1/2 cup(s) sour cream, reduced-fat
· 1 teaspoon lemon juice
· 1 tablespoon oil, canola
· 1 medium onion(s), chopped
· 3 cup(s) turkey, cooked, skinless, diced, or chicken
· 1 tablespoon thyme, fresh, chopped, or 1 tsp dried
· 1/2 teaspoon salt
· freshly ground pepper, to taste
Preparation
Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately
Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 214
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 56 mg
Sodium: 262 mg
Total Carbohydrate: 15 g
Dietary Fiber: 3 g
Protein: 23 g
Scrambled Egg Whites
Ingredients
· 3 large egg(s), whites
· 1 teaspoon milk
· 1 dash(es) salt
Preparation
Heat a medium non-stick frying pan to a setting just above medium.
In a medium metal or glass mixing bowl, whisk the egg whites with the milk and salt. Beat vigorously for 2 minutes.
Coat the frying pan with cooking spray and add the egg mixture. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts. Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. When there are no longer runny parts of the egg flip over all the eggs and allow the eggs to cook 15 to 25 seconds longer. Serve warm.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 54
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 314 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 11 g
lunch
Texas Chili
Ingredients
· 2 1/2 pounds beef, lean chuck
· 1 tablespoon garlic, minced
· 1/4 cup(s) chili powder
· 1 teaspoon pepper, red flakes
· 2 tablespoon tapioca, quick-cooking
· 1 tablespoon oregano
· 1 teaspoon cumin, ground
· 1 teaspoon pepper, black ground
· 14 1/2 ounce(s) broth, reduced-sodium beef
· 1/2 medium onion(s), finely chopped
Preparation
Add all ingredients to a slow cooker and mix well. Cover and cook on low 8 hours. Stir chili well before serving.
Sprinkle low-fat cheddar cheese on top if desired.
Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 354
Total Fat: 11 g
Saturated Fat: 4 g
Cholesterol: 86 mg
Sodium: 159 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 53 g
snack
Edamame
Ingredients
· 1/2 cup(s) edamame, in pods
Preparation
Prepare according to package directions and enjoy.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 100
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 30 mg
Total Carbohydrate: 9 g
Dietary Fiber: 4 g
Protein: 8 g
Apple Slices
Ingredients
· 1 small apple(s)
Preparation
Rinse apple in cold water and pat dry. Slice and serve.
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
dinner
Lemon Baked Chicken
Ingredients
· 1/2 cup(s) lemon juice
· 2 tablespoon oil, olive, extra virgin
· 1/4 teaspoon salt
· 1/4 teaspoon pepper, black ground
· 2 pounds chicken, breast, boneless, skinless
Preparation
In a small dish, whisk together the lemon juice, olive oil, salt and pepper.
Rinse chicken breasts and pat dry. Place chicken breasts in a resealable plastic bag with the lemon sauce. Let marinate in the refrigerator for 30 minutes.
Preheat oven to 350 degrees.
Place chicken in an aluminum pan and bake for about 30 minutes or until chicken is no longer pink inside
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 314
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 125 mg
Sodium: 255 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 46 g
Roasted Brussels Sprouts
Ingredients
· 1 pounds brussels sprouts, trimmed
· 1 tablespoon oil, olive, extra virgin
· 1/8 teaspoon salt
· 1/8 teaspoon pepper, black ground
Preparation
Preheat oven to 400°F.
Coat Brussels sprouts with olive oil, salt, and pepper. Spread the vegetables on a large baking pan coated with cooking spray.
Bake vegetables for 25 to 30 minutes, stirring occasionally, until the vegetables are tender.
Serve immediately.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 80
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 101 mg
Total Carbohydrate: 10 g
Dietary Fiber: 4 g
Protein: 4 g
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