Happy New Year! I've had a couple of days off and how I love days off!
My mornings are busy. I have to be out of the house by 6:45 a.m. for work so I like easy but good breakfasts. I've recently discovered Greek yogurt and love it! It's like eating dessert. I've never really "loved" yogurt but eat it anyways because I know it's good for me. Greek yogurt is sooo delicious, even the plain one. Try this recipe for breakfast. (all meals below are under 400 calories)
NO-FUSS GREEK YOGURT PARFAIT
1/4 cup of dry oats
14 cup of raspberries
1 cup 0% Greek Yogurt
Add oats, raspberries and walnuts to yogurt.
1 Cup Apple slices
1 1/2 tbsp cruncy peanut butter
AVOCADO TURKEY WRAP
1 whole wheat wrap
1 tbsp salsa
2 oz (3 1/2 slices) turkey breast
1 oz reduced fat (5 g of fat or less) jalapeno cheese
1/4 cubed avocado
On the wrap, evenly spread salsa in the middle. Place turkdy breast and cheese on top. Top with avocado and fold.
1 cup raspberries
12 oz. unsweetened iced tea and lemon
12 oz. skim milk w/ 3 tbsp light chocolate syrup (200 calories)
HONEY GLAZED GARLIC BAKED CHICKEN
2 5 oz. raw chicken breasts
1 tbsp honey
1 tbsp balsamic vinegar
1 chopped shallot
2 minced garlic cloves
1/2 tsp dried basil or 4 torn leaves
1/4 tsp pepper
Preheat oven to 375 degrees. Place chicken in a foil-lined baking pan. In a liquid measuring cup add honey. vinegar. shallot, garlic, basil and pepper. Pour mixture onto chicken.
SPICY BAKED SWEET POTATO ROUNDS
2 small sweet potatoes cut into rounds
2 tsp extra virgin olive oil
1/4 tsp black pepper
1/4 tsp cayenne pepper
Dash kosher salt
Put all ingredients in a sealable plastic baggie. Shake until evenly mixed. Empty around chicken. Bake for 30-35 minutes. (Can freeze chicken and potatoes to re-heat another week).
1/2 cup sauteed mushrooms
Saute in 1 tbsp olive oil and 1 tsp minced garlic.
Steamed Garlic Bok Choy
2 minced garlic cloves
1 head bok choy
In a large pot with 1 tbsp water on medium heat, add garlic. Chop off base of bok choy. Wash and tear bok choy and add to water. Place lid on and steam for 8 minutes.
I realize these recipes aren't enough for a family. At the very least it gives you an idea of what you can eat and how many calories are in meals made like this. I find sometimes that I either under or over estimate how many calories are in foods and meals.
Source: Oxygen Magazine, August 2008
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