Breakfast
1173.9 Calories |
17.2g Carbs |
110.4g Fat |
38.5g Protein
2
serving
Egyptian Feta Cheese Omelet Roll
489.8 Calories |
3.5g Carbs |
39.2g Fat |
29.4g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 2 serving
4 large
Egg
1/2 tsp
Pepper
1 oz
Feta cheese
1 tsp
Reduced fat milk
1 tbsp
Vegetable oil
Pecans
99
g
Pecans
|
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
1078.2 Calories |
109.1g Carbs |
54.8g Fat |
47.9g Protein
2
serving
Crispy Breaded Tofu Steaks
838.8 Calories |
66.6g Carbs |
47.8g Fat |
45.5g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g Protein
|
Crispy Breaded Tofu Steaks
scaled to 2 serving
1 block
Tofu
4 clove
Garlic
2 tbsp
Tomato products
1 tbsp
Dijon mustard
1 tbsp
Maple syrups
1 tbsp
Soy sauce
1 tbsp
Water
1/4 tsp
Pepper
1/2 cup
Panko Breadcrumbs
2 tbsp
Olive oil
1 tbsp
Barbecue sauce
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
|
Crispy Breaded Tofu Steaks
Drain the tofu, and cut into your steak sized pieces. You can cut it into two large steaks by slicing the block it in half lengthwise, or cut it into more pieces for thinner, crispier tofu.
Once cut, lay the tofu pieces on a clean dishtowel, and then wrap them up in the towel. Put a cutting board on top, and balance something heavy, such as a few cans on top of that. This is how you press the tofu to help release excess water. Let the tofu press for 10 to 30 minutes, the longer you press it, the drier and more firm the steaks will be.
When you are ready to make your tofu steaks, mince the garlic cloves and add them to a large flat bowl that is big enough to fit one of your tofu steaks.
Add the remaining sauce ingredients (except barbecue sauce) to the garlic bowl: the tomato paste, dijon mustard, maple syrup, soy sauce, water, and pepper, and mix together.
In a separate dish that is also big enough to fit the tofu steak, add the breadcrumbs.
Dip the tofu steaks in the tomato paste mixture, and use a spoon or fork to help spread a thick layer of the sauce on the tofu. Now dip the sauced tofu steak into the breadcrumbs and use your hand to help pat the breadcrumbs onto the tofu. Repeat with remaining tofu pieces.
Heat the oil in a frying pan over medium heat. When hot, carefully fry the tofu pieces until they are golden brown on both sides, and heated through. About 3 to 6 minutes per side. The breading can be a little fragile and falls off easily, so generally the best technique is to use a large spatula (and not tongs) for flipping. Just be gentle when handling the tofu.
For presentation, cut the tofu on an angle and serve with a small side of your favorite BBQ sauce.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
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Dinner
1096.6 Calories |
117.4g Carbs |
35.1g Fat |
86.8g Protein
1
serving
Tortellini Southwest
345.8 Calories |
41.7g Carbs |
11.6g Fat |
18.8g Protein
2
serving
Steamed Broccoli
268.7 Calories |
22.7g Carbs |
18.5g Fat |
9.8g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Tortellini Southwest
scaled to 1 serving
1/4 tbsp
Fresh cilantro
1/4 cup, diced
Mozzarella cheese
0.031 tsp, ground
Cumin
5/8 cup
Tortellini
3/8 cup
Pasta sauce
1/4 cup, chopped or diced
Peppers
Steamed Broccoli
scaled to 2 serving
3/4 lb
Broccoli
1 1/2 tbsp
Butter
1/4 tsp
Lemon juice
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Tortellini Southwest
Chop cilantro.
In a large pot of salted water boil tortellini until al dente. Drain well.
In a 1-1/2 quart saucepan combine sauce, green chilies, cilantro and cumin. Simmer over medium-low heat for 5 minutes.
Place tortellini on a serving platter and pour tomato sauce mixture evenly over pasta. Sprinkle cheese over sauce and serve.
Steamed Broccoli
Trim the broccoli into large florets.
Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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