Eat Skinny Be Skinny: A full day’s meals

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

  • 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
  • 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

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

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   

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

Carrot Cake with Toasted Coconut Cream Cheese Frosting [courtesy of Eating Well]

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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~ by therealnutritionist on April 20, 2010.

One Response to “Eat Skinny Be Skinny: A full day’s meals”

  1. […] For more healthy recipes, visit http://www.eatingwell.com or visit my Eat Skinny Be Skinny recipe collection! […]

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