Breakfast
306.5 Calories |
17.2g Carbs |
19.7g Fat |
15.9g Protein
1
serving
Egyptian Feta Cheese Omelet Roll
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 1 serving
2 large
Egg
1/4 tsp
Pepper
1/2 oz
Feta cheese
1/2 tsp
Reduced fat milk
1/2 tbsp
Vegetable oil
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
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Lunch
320.7 Calories |
40.2g Carbs |
11.8g Fat |
15.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Celery & Hummus
Eat celery with hummus.
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Dinner
243.8 Calories |
18.1g Carbs |
14.8g Fat |
13.2g Protein
1
serving
Roasted Pacific Cod with Spring Vegetables and Mint
243.8 Calories |
18.1g Carbs |
14.8g Fat |
13.2g Protein
|
Roasted Pacific Cod with Spring Vegetables and Mint
scaled to 1 serving
1/4 package
Artichokes
1/4 cup
Peas
1 tbsp
Water
1/2 medium
Zucchini
1 tbsp
Olive oil
1 1/2 oz
Cod
1/4 head
Lettuce
1/4 tbsp
Peppermint
1/4 medium
Scallions
|
Roasted Pacific Cod with Spring Vegetables and Mint
Cut the cod into 4 pieces of 1 inch thickness. Thaw the artichoke hearts and the peas. Peel and cut the zucchini into 1/2 inch thick moons. Cut the romaine crosswise into thin slices and the scallions into 1 inch thick pieces.
Preheat oven to 450F with rack in middle.
Put fish in a 4-sided sheet pan, then drizzle with 1 tablespoon oil and season with
a slightly rounded 1/4 teaspoon each of salt and pepper (total). Roast until just cooked through, 8 to 10 minutes.
While fish cooks, heat remaining
3 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then cook scallions, zucchini, artichokes,
1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring occasionally, 4 minutes.
Stir in peas, romaine, and water and cook, covered, until zucchini is tender, about 3 minutes more. Stir in mint. Serve fish over vegetables and drizzle with oil.
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