Breakfast
889.2 Calories |
70.0g Carbs |
54.0g Fat |
32.2g Protein
2
serving
Quick ham grits
827.6 Calories |
54.6g Carbs |
53.8g Fat |
30.9g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
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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
Oranges
1
fruit (2-5/8" dia)
Oranges
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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.
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Lunch
894.7 Calories |
51.7g Carbs |
50.3g Fat |
74.4g Protein
2
serving
Cucumber Avocado Salad with Tuna
894.7 Calories |
51.7g Carbs |
50.3g Fat |
74.4g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 2 serving
2 fruit
Avocados
4 tsp
Lime juice
2 cucumber
Cucumber
1 cup
Fresh cilantro
1/2 cup chopped
Onions
2 can
Tuna
2 dash
Salt
2 dash
Pepper
4 tsp
Light mayonnaise
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Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
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Dinner
875.0 Calories |
14.8g Carbs |
59.9g Fat |
68.7g Protein
2
serving
Rosemary Trout with Cherry-Tomato Sauce
744.8 Calories |
8.2g Carbs |
48.3g Fat |
67.1g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 2 serving
1 tsp
Rosemary
2 tbsp
Olive oil
1 cup cherry tomatoes
Cherry tomatoes
1/2 tbsp chopped
Shallots
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Balsamic vinegar
4 fillet
Trout
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
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Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
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