Breakfast
379.9 Calories |
20.9g Carbs |
18.3g Fat |
31.3g Protein
1
omelette
Omelette with goat cheese and bacon
242.7 Calories |
2.1g Carbs |
17.8g Fat |
17.3g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Omelette with goat cheese and bacon
scaled to 1 omelette
2 large
Egg
10 grams
Goat cheese
1 strip
Bacon
1 tbsp chopped
Onions
2 sprig
Dill
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
|
Omelette with goat cheese and bacon
You will need a bowl, a frying pan, a whisk (or a fork will do just fine), a knife and a wooden/silicone spatula.
Beat the eggs with a pinch of salt and pepper (or to taste). Cut the bacon in small (as tiny as you want them, really) pieces, grate the cheese, mince the onion. Instead of the onion one can choose to use chives (those will be chopped in larger pieces and added as late as possible in the process). You can forgo the onion altogether, though it does give the omelette a very special flavor, even if the quantity is very small. I also recommend using fresh dill (the dried one doesn't work quite as well) - 1 or 2 sprigs lightly chopped.
Place the pan over high heat and let it get a bit warmed up, but not too hot, them put the bacon in. If there is some fat into the bacon it will be perfect for greasing the pan, such as no other grease is needed.
When the bacon starts sizzling pour the beaten eggs over them, moving the pan in such a way that the mixture covers the whole surface. Turn down the heat so that the omelette doesn't cook too fast or even get burnt.
When the edges of the omelette start to slightly harden it's time to pour the cheese and onions over the eggs spreading them evenly over 3/4 of the omelette in a thin layer (not quite to the edges, as we will fold it and don't want it to leak out).
The cheese and onions will now melt and cook into the omelette. When everything is almost hardened into the omelette it's time to add the dill and the chives, if you substituted the onion with them.
Now you can use the spatula to fold the omelette in half and let it cook a bit more on it's side, them turn it over, or even fold it again until the mixture of eggs have cooked properly (the omelette has hardened enough and holds together, but isn't burned on any side).
Works well with a few cherry tomatoes as a side dish.
Bon appetit!
|
Lunch
455.4 Calories |
41.6g Carbs |
17.5g Fat |
36.1g Protein
1
salad
Maple Pear Spinach & Ham Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 1 salad
1 tsp
Red wine vinegar
1 tbsp
Olive oil
2 cup
Spinach
1 oz
Sliced ham
1/4 cup, sliced
Red bell pepper
1/4 cup slices
Cucumber
1/4 cup, slices
Pears
1/2 tsp
Maple syrups
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
1
breast
Spicy Chicken with Rice and beans
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
|
Spicy Chicken with Rice and beans
scaled to 1 breast
5 oz
Chicken breast
1/2 tbsp
Vegetable oil
3/8 tsp
Garlic powder
1/8 tsp
Pepper
1/4 cup
White rice
1/3 cup 8 fl oz
Water
1/16 cup, chopped
Scallions
3/8 cup
Southern ranch beans
1/2 serving
Diced Original Tomatoes and Green Chilies
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
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