Breakfast
523.3 Calories |
18.3g Carbs |
36.7g Fat |
29.7g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
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Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Oranges
1
fruit (2-5/8" dia)
Oranges
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
535.6 Calories |
60.6g Carbs |
17.6g Fat |
39.1g Protein
1
serving
Creamy Asparagus Pasta
340.9 Calories |
47.1g Carbs |
14.9g Fat |
10.4g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Creamy Asparagus Pasta
scaled to 1 serving
1/8 cloves, minced
Garlic
2 oz
Whole wheat pasta
1/8 fruit without seeds
Lemons
1/8 lb
Asparagus
1/4 cup, whipped
Heavy whipping cream
3/4 tsp
Butter
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Creamy Asparagus Pasta
Juice lemon, trim and cut asparagus into 2 inch pieces.
Bring a pot of water to a boil. Boil asparagus for 3 to 4 minutes; drain.
In a large saucepan melt butter over medium heat. Saute garlic and asparagus for 3 to 4 minutes. Stir in the cream and simmer for 10 minutes.
Meanwhile, bring a large pot of water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente; drain and transfer to a serving dish.
Stir lemon juice into asparagus mixture; pour mixture over pasta.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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Dinner
602.5 Calories |
48.9g Carbs |
40.1g Fat |
23.6g Protein
1
serving
Green Pea & Almond Salad
317.4 Calories |
24.7g Carbs |
20.0g Fat |
13.9g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
1
serving
Bev's Sauteed Yellow Squash
159.8 Calories |
12.4g Carbs |
12.1g Fat |
4.0g Protein
|
Green Pea & Almond Salad
scaled to 1 serving
1 cup
Peas
1/4 tsp
Lemon juice
1 cup
Spinach
1 oz
Almonds
1 tsp
Olive oil
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
Bev's Sauteed Yellow Squash
scaled to 1 serving
1 1/2 medium
Squash
0 tbsp
Butter
1/4 medium
Onions
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Green Pea & Almond Salad
Pop the kettle on to boil. Place peas in a heatproof bowl.
Cover with boiling water and stand for 2-3 minutes or until peas are defrosted and bright green
Drain peas and pat dry with paper towel. Drizzle with a little extra virgin olive oil. Squeeze over lemon. Season with salt and pepper if needed.
Toss peas with spinach and almonds. Serve.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
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