Meal Plan Day 26

BREAKFAST:

Egg and ham turnover, 1 orange

280 calories

SNACK:

2oz tuna, 1 tbs fat –free mayo, lettuce and tomato, 1 whole-wheat English muffin

220 CALORIES

LUNCH:

Portobello Mushroom Stroganoff (leftovers)

140 calories

SNACK:

Oatmeal Almond & Apple bar (see recipe)

301 CALORIES

 

DINNER:

2oz Chicken breast sautéed in lowsodium chicken broth with chopped vegetables, garlic and Italian seasoning, ½ cup lowsodium tomato sauce, ¾ cup whole wheat pasta.

296 CALORIES

SNACK:

1 apple, 1oz cheddar cheese

310 calories

Portobello Mushroom Stroganoff

INGREDIANTS

·         12oz Whole-wheat egg noodles

·         Olive oil cooking spray

·         1 Medium yellow onion, thinly sliced

·         4 oz white mushrooms, thinly sliced

·         8 oz Portobello mushrooms, thinly sliced

·         1 clove garlic, minced

·         14oz medium-firm tofu, pureed in blender or food processor

·         8 oz low-fat sour cream

·         8 oz low-sodium beef stock

·         1 tbsp unsalted tomato paste

·         ½ tsp Cajun seasoning

·         Sea salt and fresh ground pepper, to taste

·         1 tsp dried dill

INSTRUCTIONS

1.     Cook noodles according to package directions.  Drain and set aside.

2.     Heat in a large non-stick or cast-iron skillet over high heat for 1 minute.  Reduce heat to medium-low, mist with cooking spray and add onion.  Saute for about 8 minutes or until carmelized.  Add white and Portobello mushrooms and garlic.  Mist with cooking spray.   If needed, and sauté until cooked, about 5 minutes.

3.     Add tofu, sour cream, stock and tomato paste, and stir until smooth.  Stir in seasoning, salt and pepper.

4.     Pour mushroom sauce over cooked noodles.  Serve topped with dill.

Nutrients per 1-cup serving:  Calories: 140, Total fat: 3.5g, Sat fat: .5g, Carbs: 18g, Fiber: 1g, Sugars: 3g, Proteins: 9g, Sodium: 140mg, Cholestrol: 15mg

Reciipe taken from Clean Eating Magazine Jan/Feb 2010

APPLE & ALMOND OATMEAL BARS

INGREDIANTS

·         Olive oil cooking spray

·         4 cups peeled, cored and diced red delicious, gala, mcintosh and or fuji apples (1/4 inch pieces; 4 to 5 apples)

·         4 tbsp plus 1 ½ tsp raw honey, divided

·         ½ tsp ground cinnamon

·         ¼ tsp ground nutmeg

·         1 cup quick-cooking rolled oats

·         1 cup whole-wheat flour

·         1 tsp baking powder

·         ¼ tsp sea salt

·         1 egg

·         ½ cup natural unsalted almond butter

·         1 tbsp olive oil

·         ¼ cup unsweetened applesauce

·         2 ¼ cups non-fat plain greek yogurt

·         18 raw unsalted almonds, for garnish

INSTRUCTIONS

1.     Preheat oven to 350.  Coat a 9x13 inch baking pan with cooking spray.

2.     In a large bowl, combine apples, 1 tbsp honey, cinnamon and nutmeg; set aside

3.     In a separate large bowl, whisk oats, flour, baking powder and salt.  In a small bowl, lightly beat egg; mix in almond butter, oil, 2 tbsp honey and applesauce until well blended.  Add egg mixture to flour mixture and mix until well blended and a thick batter forms.

4.     Transfer batter to pan.  Place a sheet of wax paper over top and press down with your hands to spread mixture evenly over bottom of pan; remove wax paper.  Pour apple mixture over top, spreading evenly.  Bake 30 minutes, until apples are soft, but not brown.  Let cool for 10 minutes.  Cut into 9 squares and divide among serving plates.  Top with yogurt and almonds and remaining 4 ½ tsp honey, dividing evenly.  Serve warm or cold.

Nutrients per serving:  Calories 301, total fat 11g, sat fat 1g, carbs 40g, fiber 6g, sugars 18g, protein 14g, sodium 89mg, cholesterol 23mg.