Breakfast
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
1
tortilla
Breakfast Quesadilla
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
|
Breakfast Quesadilla
scaled to 1 tortilla
1/2 tsp
Vegetable oil
1 tbsp
Peanut butter
1 tortilla
Tortillas
1/2 medium
Banana
1/2 cup, sliced
Strawberries
1/2 tsp
Cinnamon
|
Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
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Lunch
379.9 Calories |
25.8g Carbs |
25.3g Fat |
17.1g Protein
1
serving
California Melt
311.1 Calories |
21.2g Carbs |
20.1g Fat |
14.5g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
California Melt
scaled to 1 serving
1/4 fruit
Avocados
1 slice
Swiss cheese
1/4 medium whole
Tomatoes
1/16 cup, sliced
Almonds
1 slice
Whole-wheat bread
1/4 cup, pieces or slices
Mushrooms
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
|
California Melt
Toast almonds and bread. Slice avocado and tomato.
Preheat the oven broiler.
Lay the toasted bread out on a baking sheet. Top each slice of bread with 1/4 of the avocado, mushrooms, almonds, and tomato slices. Top each with a slice of Swiss cheese.
Broil the open-face sandwiches until the cheese melts and begins to bubble, about 2 minutes. Serve the sandwiches warm.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
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Dinner
374.4 Calories |
50.0g Carbs |
11.8g Fat |
19.0g Protein
1
tortilla
Black Bean Vegetarian Quesadillas
374.4 Calories |
50.0g Carbs |
11.8g Fat |
19.0g Protein
|
Black Bean Vegetarian Quesadillas
scaled to 1 tortilla
1/4 can
Canned black beans
1/4 cup, shredded
Monterey cheese
1/2 cup
Salsa
1 tortilla
Tortillas
|
Black Bean Vegetarian Quesadillas
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Microwave approximately 45 seconds to 1 minute 15 seconds or more depending on your microwave.
Serve the quesadillas with the remaining salsa.
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