Breakfast
470.6 Calories |
66.8g Carbs |
14.1g Fat |
22.5g Protein
1
tortilla
Breakfast Quesadilla
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Breakfast Quesadilla
scaled to 1 tortilla
1/2 tsp
Vegetable oil
1 tbsp
Peanut butter
1 tortilla
Tortillas
1/2 medium
Banana
1/2 cup, sliced
Strawberries
1/2 tsp
Cinnamon
Nonfat yogurt
245
g
Nonfat yogurt
|
Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
|
Lunch
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
|
Dinner
586.2 Calories |
51.4g Carbs |
32.7g Fat |
27.7g Protein
1
serving
Mexican Casserole
403.7 Calories |
33.4g Carbs |
20.9g Fat |
22.1g Protein
1
serving
Artichokes
182.6 Calories |
18.1g Carbs |
11.8g Fat |
5.6g Protein
|
Mexican Casserole
scaled to 1 serving
1/4 medium
Onions
1/2 cup, shredded
Cheddar cheese
1/4 cup
Salsa
1/4 can
Refried beans
1 tortilla
Tortillas
Artichokes
scaled to 1 serving
1 artichoke, large
Artichokes
1 tbsp
Butter
1 cloves, minced
Garlic
1/2 dash
Salt
1/2 dash
Pepper
|
Mexican Casserole
Note: This recipe makes a 4 layer casserole, with each serving being a quarter of the casserole. If you're making fewer servings, just make fewer layers. For example if you are making 1 serving, just make one layer on 1 tortilla.
"Dice onion
Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
Bake until the cheese is melted, approximately 15 to 20 minutes.
Artichokes
Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
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