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Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6" corn tortilla that has been warmed in the oven; top with ¼ sliced avocado ½ cup chopped tomato* 1 sliced scallion ½ cup no-salt-added canned pinto beans*11.
Raisin spice breakfast sundae: Whisk 1 tsp honey dash each nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins* 2 Tbsp chopped pecans12.
Serve with 1 medium baked potato 2 Tbsp nonfat Greek yogurt.37.
Steak and potatoes: 3 oz grilled sirloin steak 6 oz baked sweet potato 2 cups spinach sautéed in 1 tsp olive oil with 1 clove chopped garlic and ½ cup no-salt-added cannellini beans38.
Strawberry-banana wrap: 8" whole-wheat tortilla spread with 2 Tbsp peanut butter 1 Tbsp strawberry all-fruit spread (like Smucker's); top with ½ sliced banana* and fold into a wrap24.
Healthy chef's salad: 2 cups romaine lettuce* 2 oz sliced turkey breast 1 hard-boiled egg white 5 grape tomatoes ⅓ diced avocado 2 slices red onion; toss with 1 Tbsp olive oil 2 tsp red wine vinegar. Brown rice-edamame salad: ¼ cup cooked brown rice* ½ cup edamame* ½ cup grated carrots* 1 sliced scallion 1 tsp peanut oil 2 tsp rice wine vinegar 2 tsp reduced-sodium soy sauce 1 Tbsp crushed peanuts26.
Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste ¼ cup low-sodium chicken broth 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles.
Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans7.Mediterranean chicken salad: 4 oz precooked chicken breast* 1 sliced medium tomato 2 slices onion ½ sliced cucumber* 3 Kalamata olives, drizzled with 2 tsp olive oil 2 tsp red wine vinegar. Greek quinoa with shrimp: ¼ cup quinoa* cooked in ½ cup low-sodium chicken broth 1 tsp olive oil; toss with 8 grilled shrimp* 1 Tbsp pine nuts ½ cup cooked asparagus* 1 Tbsp crumbled feta 1 cup cooked peas 40. Two 6" corn tortillas sprayed with olive oil cooking spray, sprinkled with ½ tsp cinnamon-sugar and baked in a 350°F oven for 12 to 15 minutes46. ½ cup no-salt-added canned chickpeas* sprayed with olive oil cooking spray, sprinkled with ¼ tsp curry powder and baked in a 400°F oven for 25 to 30 minutes41. ¼ cup guacamole 1 cup sliced red and yellow peppers43. ⅓ cup nonfat ricotta cheese 1 Tbsp chopped fresh herbs 10 small whole-wheat crackers47. Orange-apricot quinoa: ¼ cup quinoa* cooked in ¼ cup calcium-fortified orange juice ¼ cup water; stir in 4 chopped dried apricot halves 1 Tbsp sliced almonds4.Egg plate: 1 egg scrambled in 1 tsp olive oil 1 slice veggie bacon ½ grapefruit* 1 whole-wheat English muffin5.