Breakfast
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
1
omelet
Basic Parmesan Egg White Omelet
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
|
Basic Parmesan Egg White Omelet
scaled to 1 omelet
4 large
Egg white
2 tbsp
Reduced fat milk
1 dash
Salt
1 dash
Pepper
1 tbsp
Butter
2 tbsp
Parmesan cheese
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Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
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 the omelet onto the plate, seam side down. Serve.
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Lunch
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
1
serving
Watermelon, Feta, & Mint Salad
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
|
Watermelon, Feta, & Mint Salad
scaled to 1 serving
2 cup, balls
Watermelon
1/4 cup, crumbled
Feta cheese
1 tbsp
Spearmint
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Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
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Dinner
184.0 Calories |
28.0g Carbs |
4.7g Fat |
8.6g Protein
1
serving
Fresh Pea Soup
147.1 Calories |
20.9g Carbs |
4.4g Fat |
7.4g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Fresh Pea Soup
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
3/4 tsp
Vegetable oil
1/2 clove
Garlic
3/4 cup
Peas
3/8 cup, chopped
Onions
1/4 cup
Spinach
3/4 cup
Chicken broth
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Fresh Pea Soup
In a hot saucepan, coat with oil and brown onions and then garlic, about 5 minutes.
Season with salt and pepper.
Add chicken stock and bring to a boil.
Add the peas and cook until soft, about 5 to 8 minutes, check often. Do not overcook or they will darken.
During the last minute, add the spinach.
Immediately blend using a hand blender and when pureed, check for seasoning.
Soup will be a bit thick which is fine but for better texture strain or use a food mill. This last step is optional.
You can add a drizzle of basil oil to make this extra fancy. Serve with seared scallops for quick summer meal.
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