Breakfast
1607.5 Calories |
19.6g Carbs |
144.4g Fat |
66.0g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
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Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Pecans
99
g
Pecans
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
428.1 Calories |
24.1g Carbs |
8.3g Fat |
63.7g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
1287.3 Calories |
6.8g Carbs |
117.0g Fat |
50.8g Protein
2
serving
Rosemary Crusted Lamb Chops
1265.2 Calories |
2.0g Carbs |
116.7g Fat |
49.7g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g 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
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
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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