Dinner Omeletj

1 whole egg

2 egg whites

1/4 cup feta cheese, crumbled 1 cup baby spinach leaves

1 slice of whole wheat bread or whole-grain English muffin

In a non-stick skillet coated with cooking spray, make an omelet with egg, egg whites, feta cheese, and spinach. Serve omelet with 1 slice of whole wheat bread or English muffin.

Nutrition Breakdown: 302 calories 23 grams protein 20 grams carbohydrate 14 grams fat 3.5 grams fiber

  • For a 400-calorie meal: Serve omelet with a fresh pear.
  • For a 500-calorie meal: Serve omelet with a fresh pear topped with 2/3 cup of nonfat vanilla yogurt.

STEAK WITH BROCCOLI M CHICKEN MEATBALLS Jj

3 to 4 oz. flank steak, filet mignon, or sirloin Olive oil

Sea salt and pepper to taste 1 small baked potato Dijon mustard

1 cup steamed broccoli Lemon juice to taste

Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Serve steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.

Nutrition Breakdown: 304 calories 30 grams protein 33 grams carbohydrate 6 grams fat 7.5 grams fiber

  • For a 400-calorie meal: Increase steak to 5-6 oz.
  • For a 500-calorie meal: Increase steak to 5-6 oz. and finish meal with 1/2 cup of fat-free pudding OR 1 cup of skim or 1% milk.

3 oz. lean ground chicken 1 egg white

1 Tbsp. seasoned bread crumbs 1/2 cup whole-grain pasta, cooked 1/2 cup tomato sauce 1 cup green beans, steamed

Mix ground chicken with egg white and seasoned bread crumbs. Form mixture into small meatballs, place on a baking sheet, and bake at 375 degrees for 15 to 20 minutes, or until cooked through. Serve chicken meatballs over whole-grain pasta and toss with tomato sauce. Serve with steamed string beans.

Nutrition Breakdown: 296 calories 28 grams protein 40 grams carbohydrate 3 grams fat 7 grams fiber

  • For a 400-calorie meal: Increase chicken to 5 oz., bread crumbs to 2 Tbsp. and pasta to 2/3 cup.
  • For a 500-calorie meal: Increase chicken to 5 oz., bread crumbs to 2 Tbsp. and pasta to 2/3 cup and finish meal with 1/2 cup fruit sorbet.
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