Breakfast
392.6 Calories |
37.2g Carbs |
23.2g Fat |
11.5g Protein
1
serving
Zucchini Hash Browns
159.4 Calories |
7.4g Carbs |
11.5g Fat |
7.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Zucchini Hash Browns
scaled to 1 serving
1 medium
Egg
1/2 tsp
Garlic powder
1/2 tsp
Onion powder
1/2 dash
Pepper
1/2 dash
Salt
1/2 tbsp
Olive oil
1/2 large
Zucchini
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
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Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
439.6 Calories |
66.4g Carbs |
3.6g Fat |
40.2g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
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Dinner
439.4 Calories |
14.7g Carbs |
29.6g Fat |
22.5g Protein
1
serving
Fillet of Sole with Leek Sauce
439.4 Calories |
14.7g Carbs |
29.6g Fat |
22.5g Protein
|
Fillet of Sole with Leek Sauce
scaled to 1 serving
1 1/3 fl oz
White wine
0.4 tsp
Parsley
1 fillet
Flatfish
1 leek
Leeks
1 tbsp
Butter
3/16 cup, fluid
Heavy whipping cream
0.03 tsp
Lemon juice
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Fillet of Sole with Leek Sauce
PREPARATION: Use the white and pale green parts of 2 leeks, split lengthwise, washed well, and sliced thin crosswise. Mince the parsley for garnish.
In a microwave-safe glass casserole microwave the butter at high power (100%) for 1 minute, or until it is melted. Stir in the leeks and salt to taste and microwave the mixture, covered with the lid, at high power (100%) for 10 minutes, or until the leek is tender. Transfer the leek mixture to a saucepan and add the wine. Season the sole with salt and pepper and fold the fillets, skinned sides in, into thirds. Arrange the fillets in the casserole and microwave them, covered with lid, at high power (100%) for 3 minutes, or until they just flake. While the fish is cooking, boil the leek mixture until almost all the liquid is evaporated. Transfer the fish with a slotted spatula to heated plates and keep it warm, covered with foil. Add the fish liquid remaining in the casserole to the leek mixture and boil the mixture until the liquid is reduced by half. Add the cream and boil the mixture, stirring, until the sauce is thickened slightly. Season the sauce with the lemon juice and salt and pepper, spoon it around the fish, and garnish each serving with the parsley.
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