Breakfast
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
|
Quick ham grits
scaled to 2 serving
1 cup
Water
1 tbsp
Butter
1/2 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Vegetable oil
2 oz
Cheddar cheese
1 tbsp chopped
Scallions
1/2 cup
Reduced fat milk
2 slice
Chopped ham
1/3 cup
Corn grits, yellow
1/2 tsp
Pepper or hot sauce
|
Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
|
Lunch
866.7 Calories |
66.0g Carbs |
44.5g Fat |
58.7g Protein
2
serving
Roast Beef and Avocado Finger Sandwiches
207.8 Calories |
18.1g Carbs |
9.7g Fat |
12.4g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 2 serving
1/8 tbsp chopped
Chives
7/8 oz
Beef chuck
1 1/3 slice
Whole-wheat bread
1/3 tsp
Lemon juice
1/16 tsp
Salt
0 dash
Pepper
1/8 fruit
Avocados
1/4 tsp
Light mayonnaise
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Roast Beef and Avocado Finger Sandwiches
PREPARATION: Mince chives. Thinly slice rare roast beef.
In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.
Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.
Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.
Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
848.8 Calories |
75.2g Carbs |
32.9g Fat |
70.7g Protein
2
serving
Peachy Keen Chicken
417.5 Calories |
19.3g Carbs |
13.1g Fat |
54.2g Protein
2
serving
Radishes with Hummus
241.3 Calories |
25.5g Carbs |
12.1g Fat |
11.3g Protein
1
serving
Fried Corn and Onions
189.9 Calories |
30.5g Carbs |
7.7g Fat |
5.2g Protein
|
Peachy Keen Chicken
scaled to 2 serving
1 cup, halves or slices
Peaches
3/4 tsp
Honey
2 half breast
Chicken breast
1/2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Radishes with Hummus
scaled to 2 serving
2 cup slices
Radishes
1/2 cup
Hummus
Fried Corn and Onions
scaled to 1 serving
1 ear, large yields
Corn
1/2 tbsp
Butter
1/4 cup, chopped
Onions
1/4 dash
Salt
1/4 dash
Pepper
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
|