MEAL PLAN DAY 27

BREAKFAST:

5 egg whites scrambled with tomato, mushrooms, black pepper and oregano, 1 whole wheat tortilla, ¼ cup salsa.

SNACK:

Oatmeal Almond & Apple bar (see recipe)

LUNCH:

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

SNACK:

15 carrots with 2 tbsp hummus

DINNER:

Panko and Sage Crusted Pork Cutlets with Hot Greens & Beans

SNACK:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

Recipes

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

Panko & Sage-Crusted Pork Cutlets with Hot Greens and Beans

INGREDIANTS

·         ½ cup plus 1 tbsp whole-wheat flour, divided.

·         ¼ tsp sea salt

·         ½ tsp fresh ground pepper

·         1 egg

·         2 tsp Dijon or grainy mustard

·         1 cup whole-wheat panko

·         2 tbsp minced fresh sage

·         1lb pork tenderloin, trimmed of visible fat and cut into 4 3oz pieces

·         2 tbsp olive oil, divided

·         1 tbsp minced garlic

·         1 small red pepper, julienned

·         ½ cup low-sodium chicken broth

·         1 bunch collard greens, ribs removed and leaves chopped, about 4 cups

·         ½ cup canned cannellini beans, drained and rinsed

·         Pinch red pepper flakes

INSTRUCTIONS

1.     Slice lean, tenderloin meat or poultry, such as pork tenderloin or boneless, skinless chicken breast halves, into 2 to 3 oz pieces.  Place a 12-inch long piece of p[lastic wrap on a cutting board or hard surface.  Center one piece of meat on the plastic wrap.  Sprinkle a few drops of Water over and around meat.

2.     Cover the meat with another sheet of plastic wrap.  The water helps to prevent the meat from sticking and tearing, and the plastic wrap prevents the meat from spattering as it’s pounded.  Using the flat end of a meat mallet and working from the inside out, pound the meat with gentle but firm taps until it’s flattened to ¼ to ½ inch thickness.  Remove plastic wrap.  Repeat with remaining pork. 

3.     In a shallow bowl or plate, combine ½ cup flour, salt and black pepper.  In a separate shallow bowl, whisk egg, mustard and 1 tsp water.  In a third shallow dish, combine panko and sage.

4.     Dredge all sides of pork through flour mixture, shaking off any excess.  Dredge all sides of pork through egg mixture, shaking off excess.  Dredge all sides of pork through panko mixture.  Gently pressing panko onto pork.  Transfer pork to a large plate.

5.     Line a separate large plate with paper towel and set aside.  In a large non-stick skillet, heat 1 tbsp oil on medium high.  Add half of pork to skillet and cook, turning once, for 2 to 3 minutes per side.  Transfer to paper towel lined plate..  Repeat with remaining pork, adding additional oil if needed.  Cover with foil and set aside.

6.     Return to skillet to medium-high heat.  Add garlic and bell pepper and sauté, stirring frequently, for 1 -2 minutes, until softened.  Sprinkle remaining 1 tbsp flour over top and stir quickly.  Stir in broth and bring to a boil.  Cook for 1 minute, until liquid is slightly thickened.  Reduce heat to a simmer.  Working in batches, add collard greens, about 2 cups per batch, cooking each batch until slightly wilted.  Add beans, stir to combine and cook until heated through.  Season with pepper flakes and toss to combine; remove from heat.  Spoon greens-beans mixture onto serving plates and top with pork, dividing evenly.  Serve immediately.

Nutrients per serving:  Calories: 345; total fat: 8g; Sat. Fat: 2g; carbs: 35g; fiber: 7g; Sugar: 1.5g; Protein: 33.5g; sodium: 283mg; Cholestrol: 112mg.