*these recipes were found in self magazine, may 2010
BREAKFAST
breakfast burrito
cook 1 amy's breakfast burrito as directed on package and top with 2 tbs nonfat plain yogurt. serve with 1 orange.
5-minute egg and smoked salmon sandwich
crack 1 egg into a microwave-safe bowl. cover with paper towel and nuke until egg is cooked through and not runny, about 1.5 minutes. layer 1 wedge of the laughing cow light cheese, egg, 2 oz smoked salmon and 1/4 cup raw baby spinach in a whole wheat arnold sandwich thin. serve with 1 large apple.
strawberry almond oatmeal
prepare 2 packet instant plain oatmeal with 1/2 cup skim milk instead of water. top with 3/4 cup fresh or frozen strawberries, thawed; 2 tbsp sliced almonds, and 1 tsp brown sugar.
LUNCH
spring chopped salad
combine 1.5 cups chopped romaine lettuce with 1/3 cup each of the following raw vegetables: chopped asparagus, chopped yellow bell pepper, chopped hearts of palm, chopped red onions, and sliced cucumbers. Toss salad with 1/2 chickpeas, rinsed and drained; 3 tbsp shredded lowfat swiss cheese; 2tsp olive oil, 1 tsp lemon juice, 1 tsp white wine vinegar, 1tsp chopped garlic and a pinch of salt and pepper. serve with one whole-wheat pita.
crunchy cranberry-almond tuna salad
combine one 5-oz. can of chunk lite tuna packed in water, drained and flaked with 1.5 tbsp light mayo [sub miracle whip], 2 tsp dried cranberries, 1 tbsp diced celery, 1 tbsp shredded carrots, 2 tsp slivered almonds, and a pinch of cinnamon (optional). Sandwich all of the tuna salad between 2 slices whole-wheat bread.
chunky black bean and corn soup
mix 1/2 cup frozen corn into 1.5 cups amy's black bean vegetable soup and heat thoroughly. top soup with 1/4 avocado, chopped or sliced; 2 tbsp nonfat plain yogurt; and 1 tbsp salsa. finish with 1 tsp fresh cilantro. serve with 10 baked tortilla chips.
DINNER
ginger pork and veggie stir-fry over wild rice
saute 4 oz. pork tenderloin strips in 1 tbsp sesame oil. brown pork on both sides, then add 1 tsp chopped garlic. 1 tsp chopped fresh ginger, 1 cup sliced bok choy, 1/2 cup broccoli florets, and 1/4 cup sliced yellow onion. cook, stirring, until cooked through. serve over 1.5 cups wild rice.
roasted veggie-beef burger and baked potato
form a 4-oz. extra-lean ground beef patty and bake at 350 degrees, turning once, until desired doneness, about 20 minutes. coat 1/2 cup each zucchini and onion slices with vegetable oil cooking spray and roast on baking sheet in the smae oven. toast a whole-wheat hamburger bun and spread with reduced-fat chive cream cheese. sandwich patty, zucchini, and onions in bun. serve burger with 1/2 baked potato topped with 2 tbsp nonfat plain greek yogurt and 1 tbsp salsa.
eggplant parmigiana over couscous
beat 1 egg white in a bowl with a fork and pour 1/4 cup whole-wheat breadcrumbs into another shallow bowl. dip three 3/4 inch-wide eggplant slices into egg, then dredge in bread crumbs. bake at 350 degrees, turning once, until eggplant is soft and browned, about 20 minutes. top with 2/3 cup low sodium marinara sauce and sprinkle with 1/4 cup shredded part-skim mozzarella. broil slices on a baking sheet until cheese melts. serve over 1 cup whole-wheat couscous.
SNACKS
triple-p (pear, peanut butter, and pita) pocket
spread 1/2 toasted whole-wheat pita pocket with 2 tsp natural peanut butter. fill with 1/4 pear, sliced, sprinkled with cinnamon.
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