Breakfast
251.8 Calories |
37.8g Carbs |
2.1g Fat |
21.7g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
Nonfat yogurt
245
g
Nonfat yogurt
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
335.0 Calories |
23.2g Carbs |
26.3g Fat |
9.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
serving
Bev's Sauteed Yellow Squash
159.8 Calories |
12.4g Carbs |
12.1g Fat |
4.0g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Bev's Sauteed Yellow Squash
scaled to 1 serving
1 1/2 medium
Squash
0 tbsp
Butter
1/4 medium
Onions
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|
Dinner
348.6 Calories |
27.6g Carbs |
21.0g Fat |
13.8g Protein
1
sandwich
Roasted Broccoli and Grilled Cheese
348.6 Calories |
27.6g Carbs |
21.0g Fat |
13.8g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 1 sandwich
3/4 cup flowerets
Broccoli
1/2 tbsp
Olive oil
1/8 tsp
Salt
1/16 tsp
Pepper
3/4 tsp
Butter
2 slice
Wheat bread
1/4 cup, shredded
Cheddar cheese
|
Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
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