Enough digressing. But beware, this post will have a lot of digressions, all good and about your food, though.
Breakfast: Tuna salad lettuce leaf wraps
To make tuna salad, you will need 2 cans of tuna in olive oil. I really like the cans of tuna from Genova (image courtesy of Ibanjo)
There are concerns about white tuna or otherwise known as albacore, such as the higher content in mercury, fat and calorie value, as compared to light tuna. If you want more info on this, I found this concise article about it. Besides all these other facts, I also like tuna light from Genova better than the regular bumble-bee tuna cans you find in supermarkets.
Tuna covered - check-check!
Some oil is good for you, olive and canola are great. - I use the canola for cooking and cold pressed extra virgin olive oil for salads. I recently made an investment on the olive oil, instead of buying a bottle of 750ml for about $9, I bought a 3l-can for $23 from Mediterranean Foods. as for Canola, I usually buy it in bulk from Costco, so I have enough to last me for a good 6 months.
I sometimes cannot believe I am back to canola oil, the rapeseed oil (interesting name!), when we used to hate canola oil in the period before '89. That was all we could afford back then, or offered as the only option. It's still a mystery to me, either it was really cheap to produce, or there was a health care for us all that we didn't see. Either way, canola oil is better than sunflower seed. See why.
- 2 cans of tuna
- 1/2 cup lemon juice
- 1tbsp extra virgin olive oil
- 1 tbsp light mayo
- 2tbsp non-fat Greek yogurt
- 2 celery stalks chopped
- 1/4 cup finely chopped scallions
- 2tbsp dill
- Salt, pepper, paprika
- 4 Romano lettuce leaves
fill in the tuna salad into the lettuce leaves and give yourself 15 minutes to enjoy!
You can add a diced tomato or any veggie you would like as an addition to your breakfast.
You can have coffee or tea with it. Maybe try to stick to 1 cup of coffee per day.
Mid Morning Snack: 1 celery stalk with 1 wedge of Laughing Cow Cheese light.
Lunch: Chicken en Papillotte
This is really e fast and easy to prep. I love food that needs baking, you don't really need to worry too much about it, I think it's easier than food cooked at the stove top, that one needs watching more closely.
- Parchment paper
- 2 chicken breasts
- 1 zucchini
- 1 carrot
- 2 scallion strands
- 1 clove of garlic
- 5-6 shiitake mushrooms chopped
- orange zest, salt, pepper, tarragon
Place chicken in the middle of the parchment paper and add half of the veggies on top of each chicken breast.
Fold the parchment paper over and then bake at 400F in a preheated oven for about 20 minutes. Ta-Da! Desert: Sugar-free Jell-o
Mid Afternoon Snack: 1 Quiche cup to go
Quiche cups can be made in advance and refrigerated. grab it and go. It takes about 40 minutes total to prep, cook and stash away.
Makes 12 cups.
You will need a muffin baking tray and liners.
4 eggs
2 slices of feta
2 cups of diced mushrooms
salt, pepper, paprika
dill, scallion
Saute diced mushrooms with scallions, until all excess juices have evaporated
Microwave spinach or lightly boil. Squeeze excess liquid and mix in bowl with beaten eggs, cheese, mushrooms, spices. use an ice cream scooper to fill in the baking cups evenly.
bake until cooked, it usually takes about 20 minutes. To try if cooked, use a baking stick to see if inside is solid and there are no juices coming out. You should be able to see when it's cooked by the consistency.
I like them baked well, so the edges might show a bit brown when I take them out. They get crispy on the edges and caramelized to some extent. some people might called that burnt, but I like them just like that. I don't have a pic for it but I will post one on my next batch.
Dinner: Oh no, not fish again!
So I went to the market and bought 2 whole blue fish. They gutted in front of me, what a treat!
Blue fish - ab 1 foot long each.
1 carrot
1 large onion
1 large red bell pepper
2 tomatoes
1 cup white wine
ginger, 3 cloves of garlic
3 bay leaf, 1tbsp peppercorns, paprika, salt, pepper, oregano.
Chop the tomatoes, pepper, onion, garlic, ginger and carrot into thin slices. use half of the veggies to stuff the fish and the rest place in the baking dish. Spice up the fish with salt pepper, paprika and oregano.
Place the remaining veggies in a baking pan, add the whole fish and win. Toss the peppercorns and bay leaf in the liquid and bake on 400F.
Bake for about 40 minutes. Half way through turn fish on the other side, with care and patience. At this point the fish is quite tender. You just need to crisp it up on the other side too, so it looks all pretty and enticing!
Desert: Ricotta Amandine Souffle
4 eggs
1 lb part skim ricotta
4-5 tbsp unsweetened cocoa powder
1/2 cup toasted pecans
1/4 tsp of your choice of sweetener - I use Stevita.
Separate egg whites and beat them until stiff with half of the sweetener.
mix the yolks with the ricotta, cocoa and rest of the sweetener. fold in the beaten egg whites. Toast 1/4 cup pecans and chop them up. reserve about 12 whole halves for decoration.
Place baking cups in a 12 muffin baking pan, same one you used for the quiche.
Use an ice cream scooper to place the mixture into the prepared baking cups, it will be roughly about 2 scoops per cup. place on scoop and some of the chopped toasted pecans before adding a second scoop. on top of each place 1 half of toasted pecan. Sprinkle some cocoa on the top and place into the oven at 350-375F.
it takes about 15 minutes to bake.
So once you made the souffles, you will have 12 portions to enjoy for the whole week. I wouldn't keep them longer than that, not that they would even last :)
Don't forget to limit your deserts to 75 calories.
So there goes day 2.
Let me know how it went!
Bon Appetit!
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