Breakfast
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
|
Quick ham grits
scaled to 2 serving
1 cup
Water
1 tbsp
Butter
1/2 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Vegetable oil
2 oz
Cheddar cheese
1 tbsp chopped
Scallions
1/2 cup
Reduced fat milk
2 slice
Chopped ham
1/3 cup
Corn grits, yellow
1/2 tsp
Pepper or hot sauce
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Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
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Lunch
813.5 Calories |
75.5g Carbs |
42.0g Fat |
45.9g Protein
2
serving
Spinach salad
350.5 Calories |
21.6g Carbs |
28.5g Fat |
10.6g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Spinach salad
scaled to 2 serving
10 cup
Spinach
4 large
Scallions
1 lemon yields
Lemon juice
2 tbsp
Olive oil
2 dash
Pepper
Red Bell Pepper and Hummus
scaled to 2 serving
1/2 cup
Hummus
2 medium
Red bell pepper
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Yogurt & Applesauce
Mix together and enjoy!
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Dinner
778.4 Calories |
121.3g Carbs |
7.9g Fat |
58.7g Protein
2
serving
Chicken Kabobs
570 Calories |
66.7g Carbs |
7.4g Fat |
56.5g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
|
Chicken Kabobs
scaled to 2 serving
1 breast
Chicken breast
1/2 large
Green bell pepper
1/2 large
Onions
1/2 large
Red bell pepper
1/2 cup
Barbecue sauce
Grapes
302
g
Grapes
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Chicken Kabobs
Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
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