Breakfast
561.8 Calories |
37.7g Carbs |
17.9g Fat |
61.1g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Nonfat yogurt
245
g
Nonfat yogurt
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
548.1 Calories |
65.5g Carbs |
11.4g Fat |
45.7g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
470.5 Calories |
8.4g Carbs |
33.1g Fat |
37.4g Protein
1
serving
Grilled Salmon with Dill Butter
410.6 Calories |
2.9g Carbs |
29.4g Fat |
34.2g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Grilled Salmon with Dill Butter
scaled to 1 serving
6 oz
Atlantic salmon
1/2 tbsp
Vegetable oil
1/4 fruit without seeds
Lemons
1/2 tsp
Dill
0 tbsp
Butter
1/4 dash
Salt
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Grilled Salmon with Dill Butter
Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature while you preheat your grill for high, direct heat.
While the grill is heating, mix the fresh dill with the butter in a small bowl.
When the grill is hot, scrape down the grates with a grill brush. Pour a little vegetable oil onto a paper towel, and use tongs to wipe down the grill grates. Coat the salmon in the remaining 2 tablespoons of oil and place, skin side up, onto the grill grates. Grill over high heat for 2-4 minutes (depending on how thick your salmon pieces are) undisturbed. Carefully turn the salmon with a spatula. If using a gas grill, reduce the heat to medium. If using a charcoal grill, move the salmon to the cooler side of the grill. Cover and grill it for another 3-5 minutes, depending on how well done you prefer your salmon. The salmon should be just cooked through when done.
To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the grill (it's okay if the skin sticks to the grill grates) and place on the lemon slices.Top each piece of salmon with about a tablespoon of the dill butter and serve at once.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
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