I spent yesterday catching up on personal studies and sifting through my collection of over 50,000 recipes combining a list of those that are 300 calories or less. Objective ? To have a list to draw from when planning our menus that will be quick, painless and healthy. They have to fit the calorie requirements, include items carried at the 4 stores we go to in our regular rotation, three of those days must be crock pot and none can contain fish or seafood ( allergy). If they can be done with freezer cooking( advanced preparation) , a definate plus because I want to move back into that style of food prep. Next step will be to create a master list ( chicken, beef, crockpot, vegetarian, soup and sandwich, casserole, Sunday fare) with 5 alternatives for each catagory, and through changing the combos I should have about a years worth of potential menus at a glance. Sweet timesaver !
Breakfast was something I call Bananna Nut bread oatmeal. for 2 people take 1 bananna, 1 cup rolled oats, 3 cups water, 1 tsp cinnamon, a sprinkle of nutmeg and 1 T brown sugar. Cook it, and then put 1 tsp of olive oil in the bowl and 1 T almond butter, then the oats and then 1 T walnuts, 1 T rasins( chocolate yogert covered ones in this case) and 2 T ground flax. As always, coffee , water and supplements on the side.
Daddy was late getting home for lunch, so son and I had a snack of 7 almonds. We are an odd family in that we eat all of our meals together on the weekends and dinner together every night. Son and eat breakfast and lunch together every day. He eats the same things as I do and some addiional snacks because teen boys have a greater caloric need than middle aged women.
Lunch was a real thumbs up- an open faced "ruben" with an apple, cauliflower, carrots and radishes on the side. To make the ruben take 1 slice dark rye, sprits with butter spray, top with 2 oz turkey pastrami, 1 slice swiss and 1/3 cup saurkraut. Cover in foil ande bake 30 min at 350. Very flavorful and satisfying !
Dinner was a new thing for us , and next time I make it I will cut the liquid in half. It was Brazillian Coconut Chicken with sliced cucumbers and tomatoes. For 3 people take 12 oz chicken breast and slice thin. In a ziploc place 1/2 tsp salt, 1 tespoon each tumeric and cumin and a dash of cayanne pepper, and 1/2 tsp garlic powder and ginger. Toss the chicken in the bag, shake to coat and let marinate in the fridge for a few wours. Then cut up a red, yellow, orange and gypsy pepper( or green pepper) into strips. In a large pan place 1 tablespoon olive oil and cook till the chicken is no longer pink. Add the peppers and steam/saute about 5 minutes. Add 1 can lite coconut milk qn 2 teaspoons of honey. If yu wish a thick sauce, thiken with a slurry of cornstarch and water. Serve over 1/3 cup brown rice and top with 2 Tbs plain nonfat yogert.
In the evening I grabbed a Fiber One bar and a probiotic vanilla yogert and some water. After hemming and hawing about these I have decided they will stay in the house. I honestly need the fiber, and none of the other bars supply this level. Some things become more of an issue as you age I think.