Breakfast
498.0 Calories |
79.5g Carbs |
14.5g Fat |
17.7g Protein
1
serving
Spiced Sweet Potato and Goat Cheese Egg Skillet
365.0 Calories |
46.4g Carbs |
13.5g Fat |
15.6g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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Spiced Sweet Potato and Goat Cheese Egg Skillet
scaled to 1 serving
1/2 tsp
Olive oil
1/2 small
Onions
1/2 tbsp
Paprika
1/2 tsp
Turmeric
1 dash
Salt
1/2 cup
Water
1 1/2 cup, cubes
Sweet potato
1 large
Egg
1 oz
Goat cheese
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Spiced Sweet Potato and Goat Cheese Egg Skillet
In a 7 or 8 inch skillet, heat olive oil over medium heat. Dice onion and add to skillet, cooking until onion is translucent, 4-5 minutes.
Stir in paprika and turmeric, cook for 30 seconds. Add water and stir until everything is well combined.
Carefully stir in cubed sweet potatoes, enough to fill the skillet. Cover with lid and let sweet potatoes cook until almost tender, 6-8 minutes.
Create a small well in the center and crack eggs. Sprinkle Goat cheese on top. Reduce heat to medium-low, cover, and cook until egg whites are set.
Serve with a sprinkle of cilantro.
Fruit Salad
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Lunch
582.2 Calories |
44.3g Carbs |
38.3g Fat |
19.8g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g 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
Banana
1
medium (7" to 7-7/8" long)
Banana
|
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.
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Dinner
533.4 Calories |
38.5g Carbs |
29.9g Fat |
24.1g Protein
1
serving
Fillet of Sole with Leek Sauce
439.4 Calories |
14.7g Carbs |
29.6g Fat |
22.5g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Fillet of Sole with Leek Sauce
scaled to 1 serving
1 1/3 fl oz
White wine
0.4 tsp
Parsley
1 fillet
Flatfish
1 leek
Leeks
1 tbsp
Butter
3/16 cup, fluid
Heavy whipping cream
0.03 tsp
Lemon juice
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
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Fillet of Sole with Leek Sauce
PREPARATION: Use the white and pale green parts of 2 leeks, split lengthwise, washed well, and sliced thin crosswise. Mince the parsley for garnish.
In a microwave-safe glass casserole microwave the butter at high power (100%) for 1 minute, or until it is melted. Stir in the leeks and salt to taste and microwave the mixture, covered with the lid, at high power (100%) for 10 minutes, or until the leek is tender. Transfer the leek mixture to a saucepan and add the wine. Season the sole with salt and pepper and fold the fillets, skinned sides in, into thirds. Arrange the fillets in the casserole and microwave them, covered with lid, at high power (100%) for 3 minutes, or until they just flake. While the fish is cooking, boil the leek mixture until almost all the liquid is evaporated. Transfer the fish with a slotted spatula to heated plates and keep it warm, covered with foil. Add the fish liquid remaining in the casserole to the leek mixture and boil the mixture until the liquid is reduced by half. Add the cream and boil the mixture, stirring, until the sauce is thickened slightly. Season the sauce with the lemon juice and salt and pepper, spoon it around the fish, and garnish each serving with the parsley.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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