Eat Skinny Be Skinny: A full day's meals
04.20.10
PIN IT!These recipes are staples in my pre-wedding nutrition plan. What makes these recipes so great are how easy, healthy and delicious they are! Please add/take away ingredients to suit your taste.
Breakfast:
Healthy Breakfast Sandwich
Ingredients
- Nonstick cooking spray
- 1 egg and 1 egg white
- 1/4 cup minced chives
- 1/4 cup minced parsley
- 1 whole-wheat English muffins
- 11/2-inch round slices Canadian bacon
- 1 large beefsteak tomato, sliced into 1/2-inch thick slices
Preparation
- Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray.
- Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side.
- Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.
- Nutritional Facts: 330 calories, 13 gm. fat, 25 gm. protein
Lunch:
Grilled Chicken Southwestern Salad
Ingridients
- Chicken breast
- 1/2 cup corn [canned]
- 1/2 cup diced peppers
- 1 cup black beans [canned]
- 1/2 cup whole wheat tortilla strips
- 1/4 cup shredded sharp cheddar
- 2 cups of mixed greens
- 1/4 cup salsa
- Grill marinated [with spicy seasoning] chicken breast, corn and peppers until slightly blackened.
- Add chicken, corn, peppers, 1 cup black beans, shredded cheddar and tortilla strips over a bead of mixed greens.
- I love this salad with salsa as the dressing!
Nutritional Facts: 320 calories, 9 gm. fat, 30 gm. protein
Dinner:
Shrimp Scampi
Ingredients
- 8 ounces uncooked spaghetti
- 1 tablespoon olive oil
- 2 pounds large shrimp (prawns), peeled and deveined
- 1 tablespoon minced garlic
- 1/4 cup chopped shallots or green onions
- 2 tablespoons lemon juice
- 2 tablespoons brandy or sherry, optional
- 1/4 cup chopped parsley
- 1/4 teaspoon salt
- Ground black pepper, to taste
- 4 tablespoons trans-free margarine
Preperation
- Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.
- Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions.
- Drain the pasta thoroughly.While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes.
- Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.
- Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper.
- Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.
Nutritional Facts: 500 calories, 20 gm. fat
Dessert:
Carrot Cake with Toasted Coconut Cream Cheese Frosting
Cake:
- 3/4 cup all-purpose flour (about 3 1/3 ounces)
- 1/4 cup quick-cooking oats
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup granulated sugar
- 1/4 cup canola oil
- 1 (2 1/2-ounce) jar carrot baby food
- 2 large eggs, lightly beaten
- 1 1/4 cups finely grated carrot (about 4 ounces)
- 1/2 cup golden raisins
- Cooking spray
Frosting:
- 1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
- 1 tablespoon butter, softened
- 1 1/4 cups powdered sugar, sifted
- 1/2 teaspoon vanilla extract
- 1/4 cup flaked sweetened coconut, toasted
Preparation
- Preheat oven to 325°.
- To prepare cake, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a food processor; pulse 6 times or until well blended. Place flour mixture in a large bowl. Combine granulated sugar, canola oil, baby food, and eggs; stir with a whisk. Add to flour mixture; stir just until moist. Stir in grated carrot and raisins. Spoon batter into an 8-inch square baking pan coated with cooking spray.
- Bake at 325° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.
- To prepare frosting, combine cheese and butter in a large bowl. Beat with a mixer at high-speed until creamy. Gradually add powdered sugar and vanilla, beating at low-speed until smooth (do not overbeat). Spread over cake; sprinkle with coconut. Cover and chill.
Nutritional Facts [p/serving]: 262 calories, 8 gm. fat, 3 gm. protein
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