Breakfast
1012.1 Calories |
116.1g Carbs |
43.8g Fat |
48.9g Protein
2
serving
Zucchini Hash
436.6 Calories |
25.4g Carbs |
22.7g Fat |
33.5g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
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Zucchini Hash
scaled to 2 serving
8 tbsp chopped
Onions
2 cup, chopped
Zucchini
2 dash
Salt
2 dash
Pepper
2 spray
Pam cooking spray
4 extra large
Egg
2 tsp
Garlic powder
2 tsp
Onion powder
Melons
2
melon, medium (about 5" dia)
Melons
Bacon
scaled to 4 strips
4 strip
Bacon
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Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
990.3 Calories |
54.3g Carbs |
58.1g Fat |
81.5g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
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Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
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Dinner
1294.7 Calories |
8.9g Carbs |
116.9g Fat |
50.4g Protein
2
serving
Rosemary Crusted Lamb Chops
1265.2 Calories |
2.0g Carbs |
116.7g Fat |
49.7g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Rosemary Crusted Lamb Chops
scaled to 2 serving
2/3 cloves, minced
Garlic
1 1/3 tbsp
Rosemary
2/3 tsp
Pepper
2 2/3 tbsp
Olive oil
1 1/3 tsp
Salt
10 2/3 oz
Lamb loin
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
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Rosemary Crusted Lamb Chops
Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, so preheat to 400 degrees Fahrenheit.You can also cover the pan and remove from the heat and just let sit for a few minutes.
In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.)
Heat the remaining 2 tablespoons olive oil in an oven-safe saute pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.)
At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving.
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