yourself!fitness™ meal plan

7/31/2019 yourself!fitness meal plan

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/29/11 yourself!fitness meal plan

e:///C:/Users/vinay/Desktop/Yourself!Fitness Meal Plan.html

this eek: sunday monday tuesday wednesday thursday friday saturday

2000: Saltillo Sunday

Sunday Breakfast Cranberry Juice and Creamy Apple CinnamonRaisin Oatmeal

Apple Cinnamon Raisin Oatmealbmi ed b Jenn

This cream oatmeal is perfect for those co winter mornings with a good cup of coffee. Or serve it to our kids with some hot chocolate. Not too sweet, not toobland, and it has fresh fruit!Make 2 e ing .

Ingredients:2 c p a e2 ea poon b o n ga1 ea poon g o nd cinnamon2 able poon maple p1 c p ncooked olled oa2 able poon ai in

1 apple - peeled, co ed and c bed

Preparation:P epa a ion ime: 5 Min eCooking ime: 10 Min eTo al ime: 15 Min e

In a medi m a cepan, combine a e , b o n ga , cinnamon, and p. Heami e o a boil.

When a e i a a boil, ed ce hea and add in oa . Cook fo abo 5 min e , on il all a e i oaked b he oa . Remo e f om hea , i in apple and ai in ande e.

Nutrition Info:Calo ie : 300, Fa : 3 g, Chole e ol: 0 mg, Sodi m: 14 mg, Ca boh d a e : 65 g,Fibe : 7 g, P o ein: 7 g


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Cranberry Juice CocktailMake 1 e ing.

Ingredients:1 c p C anbe J ice Cock ail

Nutrition Info:

Calo ie : 143, Fa : 0 g, Chole e ol: 0 mg, Sodi m: 5 mg, Ca boh d a e : 36 g, Fibe :0 g, P o ein: 0 g

Sunday Lunch Fish Burrito with Chips and Salsa

Fish BurritoMake 1 e ing.

Ingredients:2 able poon Sal a1 (3 o nce) fille Halib , G eenland, cooked, d hea0.5 able poon Ma onnai e, fa f ee1 (12 inch) To illa, Whole Whea1.25 c p Cabbage Cole la Mi

Nutrition Info:Calo ie : 539, Fa : 20 g, Chole e ol: 60 mg, Sodi m: 886 mg, Ca boh d a e : 84 g,

Fibe : 9 g, P o ein: 27 g

Chips and SalsaMake 1 e ing.

Ingredients:1 able poon Sal a

2 o nce Bl e Co n To illa Chip , Ho & Spic Nutrition Info:Calo ie : 285, Fa : 14 g, Chole e ol: 0 mg, Sodi m: 350 mg, Ca boh d a e : 37 g,Fibe : 2 g, P o ein: 4 g

Sunday Dinner Burrito Pie With Avocado Salad and Fresh Salsa


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B i o Pie K J. M C

Thi i a lo like a la agna, onl Me ican- le! Se e like a pie and ga ni h i ho c eam, al a, le ce and oma o. Make e o like pic food befo e inghi one. I ' ho !

M 16 .

Ing edien :

2 1 , 2 1 (2 ) , 1 (4 ) 1 (10 ) 1 (16 ) 2 (16 ) 12 (8 ) 9 C

P epa a ion:P : 30 MC : 30 MT : 1 H

P 350 F (175 C).

I , 5 . A , 5 . D ,

, , ,

. S , , 20 .

S 4 C , R , , ,

.

B 20 30 , .

N i ion Info:C : 431, F : 24 , C : 68 , S : 809 , C : 33 ,F : 5 , P : 20

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F e h Sal a K


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Thi i a al a fo o illa chip . I ' f e h and e plode i h fla o . Omi he jalapeno -- o e mo e!Make 32 e ing .

Ing edien :2 ipe oma oe , diced2 g een bell peppe , diced1 hi e onion, diced

1/2 b nch f e h cilan o, fo ga ni h1 able poon f e h lemon j ice1 jalapeno chile peppe , diced

P epa a ion:P epa a ion ime: 20 Min eTo al ime: 20 Min e

In a medi m bo l, mi oma oe , g een bell peppe , hi e onion, cilan o, lemon j ice and jalapeno chile peppe . Co e and chill in he ef ige a o n il e ing.

N i ion Info:Calo ie : 5, Fa : 0 g, Chole e ol: 0 mg, Sodi m: 1 mg, Ca boh d a e : 1 g, Fibe : 0 g,P o ein: 0 g

A ocado Saladbmi ed b John End e en

Make e o e la ge, ipe a ocado and Walla Walla ee , o Vidalia onion inhi ecipe. I hink o 'll like i .

Make 6 e ing .

Ing edien :2 a ocado - peeled, pi ed and diced1 ee onion, chopped1 g een bell peppe , chopped1 la ge ipe oma o, chopped1/4 c p chopped f e h cilan o

1/2 lime, j icedal and peppe o a e

P epa a ion:P epa a ion ime: 10 Min eTo al ime: 10 Min e

In a medi m bo l, combine a ocado , onion, bell peppe , oma o, cilan o and lime j ice. Gen l o n il e enl coa ed. Sea on i h al and peppe .


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Nutrition Info:Calories: 129, Fat: 10 g, Cholesterol: 0 mg, Sodium: 11 mg, Carboh drates: 10 g,Fiber: 5 g, Protein: 2 g

Sunday Snacks Low Fat Yogurt and BlueberriesFresh BlueberriesMakes 1 serving.

Ingredients:1 cup Blueberries, raw

Nutrition Info:Calories: 81, Fat: 1 g, Cholesterol: 0 mg, Sodium: 9 mg, Carboh drates: 20 g, Fiber: 4g, Protein: 1 g

Low Fat Plain YogurtMakes 1 serving.

Ingredients:1 cup Plain Yogurt, low fat


1200: Vancouver Monday

Monday Breakfast Shredded Wheat with Milk

Shredded Wheat with Milk Makes 1 serving.

Ingredients:1 each Shredded Wheat Breakfast Cereal, large biscuit - Post0.5 cup Milk, 2% milkfat with added vitamin A & D


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Nutrition Info:C : 145, F : 3 , C : 10 , S : 65 , C : 26 ,F : 3 , P : 7

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Monday Lunch Manhattan Clam Chowder, Italian Salad and an AppleManhattan Clam Chowder

C DThis is a ver est and flavorful soup!M 8 .

Ingredients:1 1 2 , 1 1/4 1/4 1 (14.5 ) I -

Preparation:C , ; . S M ; 1 1/2 .

C , - , ,

; . R ; 15 .

S .

Nutrition Info:C : 67, F : 0 , C : 5 , S : 201 , C : 12 ,F : 2 , P : 3

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Salad with I talian DressingM 1 .

Ingredients:1 T , 0.25 C , P1 I S D1 M S G


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AppleMakes 1 serving.

Ingredients:1 Apple, raw

Nutrition Info:Calories: 81, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carboh drates: 21 g, Fiber:4 g, Protein: 0 g

Monday Dinner Spicy Orange Beef with Long-Grain White Rice

Long Grain White RiceMakes 1 serving.

Ingredients:1 cup White Rice, Long-Grain, cooked


Orange Beef

submitted b Christine JohnsonThis stir-fr is a good weekda dinner recipe. It can be made in about the time it takes to make a pot of rice to serve with it.Makes 4 servings.

Ingredients:2 tablespoons vegetable oil1 pound round steak, cut into thin strips on the diagonal1/4 cup orange peel, cut into slivers1 clove garlic, minced1/2 teaspoon ground ginger


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2 able poon co n a ch1 c p beef b o h1/4 c p o a ce1/4 c p he 1/4 c p o ange ma malade1/2 ea poon c hed ed peppe flake

Preparation:

P epa a ion ime: 15 Min eCooking ime: 15 Min eTo al ime: 30 Min e

In a ok o kille , hea oil o e medi m-high hea . Add beef ip 1/3 a a ime.S i -f fo 3 min e o n il b o ned, emo ing he done piece o a pla e lined i h pape o el .

Re n all he beef o he ok. S i in o ange peel, ga lic, and ginge ; i -f 1min e.

In a medi m bo l, combine co n a ch, b o h, o a ce, he , ma malade, anded peppe . Po hi mi e in o he beef, i ing con an l . B ing o a boil o e

medi m hea and cook fo 1 min e. Se e ho .


Salt and Pepper to TasteMake 1 e ing.

Ingredients:0.125 ea poon Peppe2 pinche Sal

Nutrition Info:

Calo ie : 1 , Fa : 0 g, Chole e ol: 0 mg, Sodi m: 775 mg, Ca boh d a e : 0 g, Fibe :0 g, P o ein: 0 g

Monday Snacks Mango

MangoMake 1 e ing.


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Ingredients:1 Mango, a

Nutrition Info:Calo ie : 135, Fa : 1 g, Chole e ol: 0 mg, Sodi m: 4 mg, Ca boh d a e : 35 g, Fibe :4 g, P o ein: 1 g

2000: Chula Vista Tuesday

Tuesday Breakfast Cranberry Juice and Creamy Apple CinnamonRaisin Oatmeal

Apple Cinnamon Raisin Oatmealbmi ed b JennThis cream oatmeal is perfect for those co winter mornings with a good cup of coffee. Or serve it to our kids with some hot chocolate. Not too sweet, not toobland, and it has fresh fruit!Make 2 e ing .

Ingredients:2 c p a e2 ea poon b o n ga1 ea poon g o nd cinnamon2 able poon maple p1 c p ncooked olled oa2 able poon ai in1 apple - peeled, co ed and c bed






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Ingredients:

1 c p C anbe J ice Cock ailNutrition Info:Calo ie : 143, Fa : 0 g, Chole e ol: 0 mg, Sodi m: 5 mg, Ca boh d a e : 36 g, Fibe :0 g, P o ein: 0 g

Tuesday Lunch Spaghetti Marinara, Italian Salad, and Baguette

Spaghetti with Marinara SauceMake 1 e ing.

Ingredients:1 able poon Pa me an Chee e, g a ed2 o nce Spaghe i Pa a, d 1 c p Ma ina a Spaghe i Sa ce - P ego


Lite Italian SaladMake 1 e ing.

Ingredients:

1 lice Toma o, a 1 c p Mi ed Salad G een1 able poon K af Fa F ee Oil F ee I alian D e ing



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BaguetteMakes 1 serving.

Ingredients:1 slice French Bread, Baguette

Nutrition Info:Calories: 41 , Fat: 0 g, Cholesterol: 0 mg, Sodium: 91 mg, Carboh drates: 8 g, Fiber:

0 g, Protein: 1 g

Tuesday Dinner Lemon Garlic Salmon, Garlic Penne, and GarlicLemon Salad

Lemon Garlic Salmonsubmitted b Christine Fresh salmon needs ver little preparation. These salmon fillets are cooked ingood, sweet butter and minced garlic, and then sprinkled with a little lemon juice. If ou'd like a little more kick and a fanc presentation, carameli e onions and serve them atop the cooked salmon.Makes 2 servings.

Ingredients:2 tablespoons unsalted butter2 teaspoons minced garlic1 teaspoon lemon pepper

2 (4 ounce) fillets salmon1 lemon

Preparation:Preparation time: 5 MinutesCooking time: 25 MinutesTotal time: 30 Minutes

Season salmon fillets on both sides with lemon pepper.

In a large skillet, melt butter over medium high heat. Stir in garlic. Place salmon inpan. Cook for 10 minutes per inch of thickness, or until fish flakes when tested with afork. Flip fillets halfwa through cooking to brown on both sides. Sprinkle with lemon juice before serv ing.



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Garlic Penne Pastabmi ed b Chan al Roge

This recipe is so eas to make, tastes great and is a big hit at dinner time. It's evena hit as leftovers! It uses simple ingredients that ou alwa s have on hand and oucan replace the penne with an pasta ou want.Make 8 e ing .

Ingredients:1 (16 o nce) package penne pa a1/4 c p oli e oil, di ided3 clo e ga lic, chopped2 n-d ied oma oe , chopped (op ional)1 able poon d ied pa le 1 ea poon c hed ed peppe flake1/2 ea poon black peppe1/4 c p g a ed Pa me an chee e


B ing a la ge po of ligh l al ed a e o a boil. Add pa a and cook fo 8 o 10min e o n il al den e. D ain, and e n o po .

Hea 1 able poon oli e oil in a kille o e medi m hea . Sa e ga lic, n-d iedoma oe and pa le fo abo 1 min e. Sea on i h ed peppe flake and black

peppe . S i in o cooked pa a, along i h emaining oli e oil. Top i h Pa me an.


Garlic Lemon Anchov Saladbmi ed b Hong Q an Flavorful green salad. Can be prepared in 45 minutes or less.Make 12 e ing .

Ingredients:1 clo e ga lic, minced2 ancho fille , in ed2 ea poon f e h lemon j ice1/4 c p e a i gin oli e oil1 head omaine le ce


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1/4 pound Parmesan cheesesalt and pepper to taste

Preparation:Separate romaine leaves. Cut crosswise into 1/2-inch-wide pieces, wash well, andspin dr .

With a vegetable peeler, shave 1/3 cup parmesan curls.

In a blender puree garlic and anchovies with lemon juice. With motor running add oilin a stream until dressing is emulsified. Season with salt and pepper.

In a bowl toss romaine with dressing, 1/4 cup parmesan curls, and salt and pepper totaste. Divide salad between 2 plates and sprinkle with remaining parmesan curls.


Tuesday Snacks Fruit and a Onion Bagel with Neufchatel Cheese

Onion BagelMakes 1 serving.

Ingredients:1 (4 inch) Onion Bagel


Neufchatel CheeseMakes 1 serving.

Ingredients:1 tablespoon Neufchatel Cheese



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PlumMakes 1 serving.

Ingredients:1 Plum, raw


GrapesMakes 1 serving.

Ingredients:1 cup Grapes, seedless, raw


2000: Leeds Wednesday

Wednesday Breakfast Orange Juice and Oatmeal with Raisins, Nuts,and Apple

Oatmeal with Fruit and NutsMakes 1 serving.

Ingredients:0.5 Apple, raw 1 tablespoon Raisins1 cup Oatmeal, cooked without salt1 tablespoon Almonds, slivered2 teaspoons Maple Sugar



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Orange Juice with CalciumMakes 1 serving.

Ingredients:

1 cup Orange Juice with CalciumNutrition Info:Calories: 110, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carboh drates: 26 g, Fiber:0 g, Protein: 2 g

Wednesday Lunch Hard Boiled Egg, Creamy Italian Salad, and Raisins

EggMakes 1 serving.

Ingredients:1 Egg, hard-cooked


Creamy Italian SaladMakes 1 serving.

Ingredients:1 slice Tomato, raw 1 cup Croutons, Seasoned

1 tablespoon Cream Italian Salad Dressing - Kraft1 cup Iceberg Lettuce, raw



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RaisinsMake 1 e ing.

Ingredients:1 able poon Rai in

Nutrition Info:Calo ie : 31 , Fa : 0 g, Chole e ol: 0 mg, Sodi m: 1 mg, Ca boh d a e : 8 g, Fibe : 0

g, P o ein: 0 g

Wednesday Dinner Red Snapper Livornese with Zucchini andCouscous

Red Snapper Livornesebmi ed b Ro

A tang , eas recipe for almost an firm-fleshed fish fillets: red snapper, sea bass,grouper. Adaptable for sole, flounder, tilapia, and other thin fillets b adjustingcooking time. Serve with white rice or couscous, and a salad or steamed broccoli.Make 4 e ing .

Ingredients:2 able poon oli e oil1/2 mall onion, diced2 clo e ga lic, minced5 hole canned oma oe , d ained and chopped

2 able poon cape , chopped1/2 c p liced black oli e , d ained1/4 ea poon c hed ed peppe flake1/2 able poon chopped f e h pa le 1 po nd ed nappe fille1 able poon f e h lemon j ice


P ehea o en o 400 deg ee F (200 deg ee C).

In a medi m kille , hea oli e oil and a e onion n il ende , abo 5 min e . Addga lic, and a e fo 1 min e. S i in oma oe , cape , black oli e , ed peppeflake , and pa le . B ing o a boil, and imme fo 10 min e .

Sp ead 1/2 c p of he a ce in a 11 7 inch baking di h, and a ange he nappefille in a ingle la e in he di h. D i le lemon j ice o e he fille , and hen po

he emaining a ce o e all.


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Bake for 15 minutes for 1/2 inch thick fillets, or 30 minutes for 1 inch thick fillets.Baste once with the sauce while baking. Snapper is done when it flakes easil with afork.

Nutrition Info:Calories: 228, Fat: 10 g, Cholesterol: 42 mg, Sodium: 561 mg, Carboh drates: 9 g,

Fiber: 2 g, Protein: 25 g

Cooked CouscousMakes 1 serving.

Ingredients:1 cup Couscous, cooked


Steamed Zucchini SquashMakes 1 serving.

Ingredients:1 cup Zucchini Squash, steamed


Wednesday Snacks Deluxe English Muffin and Nonfat Lemon Yogurt

English Muffin SupremeMakes 1 serving.

Ingredients:2 tablespoons Peanut Butter1 English Muffin1 tablespoon Hone


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Nonfat Lemon YogurtMakes 1 serving.

Ingredients:1 (8 ounce) container Lemon Yogurt, nonfat


2000: Long Beach Thursday

Thursday Breakfast French Vanilla Instant Coffee and Raisin Bran with Banana

Raisin Bran with Fat Free Milk Makes 1 serving.

Ingredients:0.5 cup Milk, nonfat, with added vitamin A 1 cup Heart Raisin Bran with Crunch Oat Clusters - Peace Cereal


BananaMakes 1 serving.

Ingredients:1 Banana, raw

Nutrition Info:


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French Vanilla Instant Coffee

Make 1 e ing.Ingredients:1 c p F ench Vanilla In an Coffee, p epa ed - Gene al Food In e na ional Coffee


Thursday Lunch Milk, Grilled Ham Pita Sandwich, Salad, and a Peach

Grilled Ham Pita SandwichMake 1 e ing.

Ingredients:0.25 Bell Peppe , a 1 B on M h oom, a dele e1 lice Toma o, a 1 ea poon Dijon M a d1 (6 inch) Pi a B ead, Whole Whea1 able poon Ma onnai e, fa f ee1 lice Ham, (app o ima el 11% fa )


Salad with Blue CheeseMake 1 e ing.

Ingredients:0.5 o nce Pecan Hal e , a 1 lice Toma o, a 2 able poon Ch nk Bl e Chee e D e ing/Dip - Ma ie'1 c p Mi ed Salad G een


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PeachMakes 1 serving.

Ingredients:1 Peach, raw


Enriched 2% Milk Makes 1 serving.

Ingredients:1 cup Milk, 2% milkfat with added v itamin A & D


Thursday Dinner Garden Basket Pasta with Clam Sauce, a Field Saladand a Roll

Pasta with Clam Saucesubmitted b Star Poole Garden fresh vegetables mingled with clams! It doesn't get an better than this!Makes 8 servings.

Ingredients:2 (6.5 ounce) cans minced clams1 tablespoon olive oil1/2 cup minced onion1/2 cup minced carrots6 cloves garlic, minced


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2 cups chopped tomatoes1/2 cup red bell pepper, chopped1/2 teaspoon salt1/2 teaspoon ground black pepper1/4 teaspoon crushed red pepper flakes1/2 cup chopped fresh parsle 1/4 cup chopped fresh basil1 pound dr fettuccine pasta

P epa a ion:Drain clams, reserving 1 cup clam juice; set clams aside.

Heat oil in large non-stick skillet over medium-high heat. Add minced onion, carrot,and garlic; saute 3 minutes; add reserved clam juice, tomatoes, bell pepper, salt,red/black pepper and bring to boil. Reduce, heat and simmer 20 minutes or untilslightl thickened.

Bring a large pot of lightl salted water to a boil. Add pasta and cook for 8 to 10minutes or until al dente; drain. Remove sauce from heat, stir in clams, parsle , and basil. Pour over pasta and gentl toss.

N i ion Info:Calories: 286, Fat: 4 g, Cholesterol: 24 mg, Sodium: 199 mg, Carboh drates: 47 g,Fiber: 3 g, Protein: 18 g

Whea Dinne RollMakes 1 serving.

Ing edien :1 Dinner Roll, Wheat

N i ion Info:Calories: 77, Fat: 2 g, Cholesterol: 0 mg, Sodium: 96 mg, Carboh drates: 13 g, Fiber:1 g, Protein: 2 g

Field Saladsubmitted b Candice BrosnanThis eas salad recipe ill thrill all of our guests! Field greens are not just for thehome gardener an more. Commercial mesclun, a mi ture of oung, crisp, greens,is becoming a ear-round staple. Adorn this nice salad ith fresh herbs and edible flo ers for an e tra special treat.Makes 4 servings.


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Ingredients:8 o nce mi ed alad g een3/4 c p chopped aln8 o nce Go gon ola chee e, c mbled2 a g een apple , co ed and diced1/2 (8 o nce) bo le a pbe inaig e e alad d e ing

Preparation:P epa a ion ime: 10 Min eTo al ime: 10 Min e

In a la ge bo l, combine alad g een , aln , chee e, and apple . To i ha pbe inaig e e, and e e.


Thursday Snacks Cherry Vanilla Frozen Yogurt

Cherry Vanilla Frozen YogurtMake 1 e ing.

Ingredients:1 coop Che Vanilla F o en Yog - Haagen Da


2000: Nagoya Friday

Friday Breakfast Cranberry Juice and Cream of Wheat with Banana

Plain Cream of WheatMake 1 e ing.

Ingredients:1 c p C eam of Whea - Ho Ce eal, p epa ed i h a e , i ho al


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BananaMakes 1 serving.

Ingredients:1 Banana, raw


Cranberry Grape JuiceMakes 1 serving.

Ingredients:1 cup Cranberr Grape Juice Drink, bottled


Friday Lunch Sushi with Brown Rice and Miso Soup

Miso Soup

submitted b Jen I am a big fan of miso soup, and this one is fairl straight forward with ingredientsthat are eas to find. Plus, it tastes great. If ou prefer, ou can replace thespinach with bok cho .Makes 1.5 servings.

Ingredients:2 1/4 cups water2 ounces firm tofu, cut into 1/4 inch cubes1 tablespoon light miso paste2 teaspoons barle miso paste


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1/2 cup fresh spinach, washed and chopped1 green onion, thinl sliced


In a medium saucepan, bring the water to a boil. Ladle out about 1/2 cup of the boiling water, and reserve. Add tofu. Reduce the heat to medium, cover, and cook for1 to 2 minutes. Add spinach or bok cho ; simmer about 1 to 2 minutes, or until thegreens are tender. Remove soup from heat.

Blend white miso and barle miso into reserved hot water. Stir into soup. Ladle into bowls, and garnish with scallion. Serve immediatel .


SushiMakes 1 serving.

Ingredients:6 pieces Sushi, Fish & Vegetables


Brown Rice with So Sauce

Makes 1 serving.Ingredients:1 teaspoon So Sauce1 cup Brown Rice, Long-Grain, cooked



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Friday Dinner Cheese and Walnut Surprise and Apple Walnut Salad

Candice's Surprisesubmitted b CandiceThis recipe was born one night when I didn't have too much to do. I guess the onlsurprise about it is that it tastes so good!Makes 2 servings.

Ingredients:1/2 cup chopped walnuts1 tablespoon butter1 onion, chopped1/2 teaspoon minced garlic1 cup uncooked instant brown rice1 cup vegetable broth1 pound fresh broccoli florets

1/2 teaspoon salt1/8 teaspoon ground black pepper1 cup shredded Cheddar cheese


Preheat oven to 350 degrees F (175 degrees C). Place walnuts on small baking sheet,and bake for 6 to 8 minutes or until toasted.

Melt butter in a medium saucepan over medium heat. Cook onion and garlic inmelted butter for 3 minutes, stirring frequentl . Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid isabsorbed, about 7 to 8 minutes.

Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper.Cover, and microwave until tender.

Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheeseon top.



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Apple and Walnut SaladMake 1 e ing.

Ingredients:0.25 Apple, a 0.5 o nce Waln , a 2 able poon T o Chee e I alian D e ing - Se en Sea1 c p Mi ed Salad G een


Friday Snacks Banana in Strawberry Banana Yogurt

BananaMake 1 e ing.

Ingredients:1 Banana, a


Nonfat Strawberry Banana YogurtMake 1 e ing.

Ingredients:1 (8 o nce) con aine S a be Banana Yog , nonfa - Dannon

Nutrition Info:

Calo ie : 120, Fa : 0 g, Chole e ol: 5 mg, Sodi m: 140 mg, Ca boh d a e : 22 g,Fibe : 0 g, P o ein: 8 g

2000: Chula Vista Saturday


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Saturday Breakfast Cranberry Juice and Creamy Apple CinnamonRaisin Oatmeal

Apple Cinnamon Raisin Oatmealbmi ed b Jenn

This cream oatmeal is perfect for those co winter mornings with a good cup of coffee. Or serve it to our kids with some hot chocolate. Not too sweet, not toobland, and it has fresh fruit!Make 2 e ing .

Ingredients:2 c p a e2 ea poon b o n ga1 ea poon g o nd cinnamon2 able poon maple p1 c p ncooked olled oa2 able poon ai in1 apple - peeled, co ed and c bed






Ingredients:1 c p C anbe J ice Cock ail



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Saturday Lunch Spaghetti Marinara, Italian Salad, and Baguette

Spaghetti with Marinara SauceMake 1 e ing.

Ingredients:1 able poon Pa me an Chee e, g a ed2 o nce Spaghe i Pa a, d 1 c p Ma ina a Spaghe i Sa ce - P ego


Lite Italian SaladMake 1 e ing.

Ingredients:1 lice Toma o, a 1 c p Mi ed Salad G een1 able poon K af Fa F ee Oil F ee I alian D e ing

Nutrition Info:


BaguetteMake 1 e ing.

Ingredients:

1 lice F ench B ead, Bag e e

Nutrition Info:Calo ie : 41 , Fa : 0 g, Chole e ol: 0 mg, Sodi m: 91 mg, Ca boh d a e : 8 g, Fibe :0 g, P o ein: 1 g

Saturday Dinner Lemon Garlic Salmon, Garlic Penne, and Garlic


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Lemon Salad

Lemon Ga lic Salmonsubmitted b Christine Fresh salmon needs ver little preparation. These salmon fillets are cooked ingood, sweet butter and minced garlic, and then sprinkled with a little lemon juice. If ou'd like a little more kick and a fanc presentation, carameli e onions and serve them atop the cooked salmon.Makes 2 servings.

Ing edien :2 tablespoons unsalted butter2 teaspoons minced garlic1 teaspoon lemon pepper2 (4 ounce) fillets salmon1 lemon

P epa a ion:Preparation time: 5 MinutesCooking time: 25 MinutesTotal time: 30 Minutes

Season salmon fillets on both sides with lemon pepper.

In a large skillet, melt butter over medium high heat. Stir in garlic. Place salmon inpan. Cook for 10 minutes per inch of thickness, or until fish flakes when tested with afork. Flip fillets halfwa through cooking to brown on both sides. Sprinkle with lemon juice before serv ing.

N i ion Info:Calories: 323, Fat: 24 g, Cholesterol: 97 mg, Sodium: 301 mg, Carboh drates: 7 g,Fiber: 3 g, Protein: 23 g

Ga lic Penne Pa asubmitted b Chantal Rogers

This recipe is so eas to make, tastes great and is a big hit at dinner time. It's evena hit as leftovers! It uses simple ingredients that ou alwa s have on hand and oucan replace the penne with an pasta ou want.Makes 8 servings.

Ing edien :1 (16 ounce) package penne pasta1/4 cup olive oil, divided3 cloves garlic, chopped2 sun-dried tomatoes, chopped (optional)1 tablespoon dried parsle


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1 ea poon c hed ed peppe flake1/2 ea poon black peppe1/4 c p g a ed Pa me an chee e


B ing a la ge po of ligh l al ed a e o a boil. Add pa a and cook fo 8 o 10min e o n il al den e. D ain, and e n o po .

Hea 1 able poon oli e oil in a kille o e medi m hea . Sa e ga lic, n-d iedoma oe and pa le fo abo 1 min e. Sea on i h ed peppe flake and black

peppe . S i in o cooked pa a, along i h emaining oli e oil. Top i h Pa me an.


Garlic Lemon Anchov Saladbmi ed b Hong Q an

Fla o f l g een alad. Can be p epa ed in 45 min e o le .Make 12 e ing .

Ingredients:1 clo e ga lic, minced2 ancho fille , in ed2 ea poon f e h lemon j ice1/4 c p e a i gin oli e oil1 head omaine le ce1/4 po nd Pa me an chee e

al and peppe o a e

Preparation:

Sepa a e omaine lea e . C c o i e in o 1/2-inch- ide piece , a h ell, andpin d .

Wi h a ege able peele , ha e 1/3 c p pa me an c l .

In a blende p ee ga lic and ancho ie i h lemon j ice. Wi h mo o nning add oilin a eam n il d e ing i em l ified. Sea on i h al and peppe .

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Saturday Snacks Fruit and a Onion Bagel with Neufchatel Cheese

Onion BagelMakes 1 serving.

Ingredients:1 (4 inch) Onion Bagel


Neufchatel CheeseMakes 1 serving.

Ingredients:1 tablespoon Neufchatel Cheese


Plum

Makes 1 serving.Ingredients:1 Plum, raw



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G apeMakes 1 serving.

Ing edien :1 cup Grapes, seedless, raw

N i ion Info:Calories: 57, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 14 g, Fiber: 1g, Protein: 1 g

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