- 4 eggs
- 3/4 cup cooked chopped spinach (1 pkg. of frozen spinach)
- 1/4 cup chopped fresh parsley or cilantro
- 1/4 tsp. sea salt
- 1/2 tsp. chopped garlic
- 1 tbs. margarine
- 4 chopped green onions
- 1 tbs. chopped hazelnuts, walnuts or sesame seeds
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Beat eggs. Combine with spinach (make sure it’s well squeezed first!), parsley or cilantro, garlic and sea salt. Sauté the green onions in a medium oven proof frying pan, using the margarine. When the onions are slightly wilted, add the egg mix. Cook over a high heat until the egg starts to set up, shaking constantly to prevent burning. Finish under a broiler for several minutes. Top with the chopped nuts. Makes 2 servings.
Cal 263
Carb 10g 15%
Pro 18g 28%
Fat 18g 57%
Breakfast #1: Served with 1 cup hash browns, 2 slices turkey bacon and a 12 oz. glass of skim milk:
Blocks 5
Cal 570
Carb 50 39%
Pro 39 30%
Fat 20 31%
Breakfast #2: Served with a glass of tomato drink and a 12 oz. glass of skim milk:
Blocks 5
Cal 530
Carb 50 41%
Pro 34 28%
Fat 18 30%
Š
1 1/2 lb. chicken breasts
2 large green peppers
2 cups onion
2 cups carrots
1 cup tomatoes
1 1/2 cups corn kernels
1/2 cup green chiles
1 qt. water
1/3 cup chicken broth
1 1/2 cups wheat flour
5 tbs. butter
6 cups milk
2 tbs. garlic powder
1 tsp. white pepper
1 tsp. black pepper
1 tbs. cumin
1 tbs. Cajun spices
1 tsp. cayenne pepper
1 tbs. seasoned salt
2 tbs. onion powder
5 tbs. chili powder
Start by broiling the chicken. When cooked, shred or dice it, and place in a large stock pot. Dice the peppers, onions, carrots and tomatoes, and add to the pot. Add in all remaining ingredients except for the butter, flour and milk. Bring to a boil, then let it simmer on a low burner.
In a medium saucepan, melt the butter. In another saucepan, heat the milk until steaming, then remove from the burner. When the butter is melted, slowly whisk in the flour. Avoid lumps. As the mixture becomes too dry to work with, slowly alternate adding the flour and the milk. When you’ve combined all of the butter, flour and milk, whisk this mixture slowly into the simmering soup. Let the whole thing cook on low for another 20 minutes.
Makes 10 servings. It will keep in the refrigerator for about a week, and freezes well.
Blocks 4
Calories 390
Carb 36 41%
Protein 28 31%
Fat 12 28%
