WEEK 16. Transmitting or copying of the Licensed Materials is prohibited ; Page 1

Transcription

1 WEEK 16 Transmitting or copying of the Licensed Materials is prohibited ; Page 1

2 DAY 1 MEALS Lox & Cheese Roll-Up: Mix 3 Tbsp. cream cheese, 2 Tbsp. chopped chives, 1 tsp. chopped dill, and lemon juice to taste in a bowl. Spread mixture evenly on 4 oz. of smoked salmon slices. Roll each slice, stick with a toothpick, and refrigerate for 15 minutes. Serve with 1/2 sliced cucumber. 2 slices salami spread with cream cheese Turkey Stuffed Peppers: Preheat oven to 350 degrees. Wash 2 bell peppers, cut off tops and place in oiled dish. Microwave for about 4 minutes. Sauté 1/2 cup ground turkey, 1/2 stalk chopped celery, 1/2 cup chopped mushrooms, 1 minced garlic clove, 1/2 cup chopped onion, 1 Tbsp. parsley, and 1/2 Tbsp. Worcestershire sauce. Add 1 cup of peeled tomatoes (with juice) and allow to simmer for 3-4 minutes. Stuff the peppers with the mixture and top both peppers with 2 Tbsp. shredded Parmesan cheese. Bake for 10 minutes or until the peppers are soft and cheese is melted. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 2

3 DAY 2 MEALS Lettuce Wraps: Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chestnuts, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. 1 hardboiled egg Chicken Chestnuts: Cook 3 oz. chicken breast in 1/2 Tbsp. olive oil, 3 Tbsp. chicken broth, 1 Tbsp. soy sauce, and 1/8 tsp. ginger. Remove chicken when done. Pour 1/2 Tbsp. olive oil in pan and stir in 2 chopped scallions, 1/2 red bell pepper, and 1/2 cup water chestnuts for about 5 minutes. Add chicken and stir until sauce thickens. Sprinkle with 2 Tbsp chopped cashews. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 3

4 DAY 3 MEALS Broccoli Cheese Soup: Heat 2 cups of chicken broth and 3 cups of chopped broccoli until tender. In another pan, mix 4 oz. cream cheese and 3/4 cup cream and stir often. Blend broccoli mixture in a blender and puree, then add cream cheese and blend. Serve in bowls with cheddar cheese garnish. Makes 4 servings. 2 slices salami spread with cream cheese Smoked Salmon Salad: Mix 3 oz. smoked salmon, 1/4 cup chopped onion, 1/4 sliced cucumber, 1 cup spinach, and 1 cup watercress in a bowl. For dressing, whisk 1 tsp. lemon juice, 1/2 Tbsp. olive oil, 1/4 tsp. red wine vinegar, 1/4 tsp. Dijon mustard, and 1 1/2 tsp. capers. Drizzle dressing over salad and season with salt and pepper. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 4

5 DAY 4 MEALS Lox & Cheese Roll-Up: Mix 3 Tbsp. cream cheese, 2 Tbsp. chopped chives, 1 tsp. chopped dill, and lemon juice to taste in a bowl. Spread mixture evenly on 4 oz. of smoked salmon slices. Roll each slice, stick with a toothpick, and refrigerate for 15 minutes. Serve with 1/2 sliced cucumber. 1 hardboiled egg Turkey Stuffed Peppers: Preheat oven to 350 degrees. Wash 2 bell peppers, cut off tops and place in oiled dish. Microwave for about 4 minutes. Sauté 1/2 cup ground turkey, 1/2 stalk chopped celery, 1/2 cup chopped mushrooms, 1 minced garlic clove, 1/2 cup chopped onion, 1 Tbsp. parsley, and 1/2 Tbsp. Worcestershire sauce. Add 1 cup of peeled tomatoes (with juice) and allow to simmer for 3-4 minutes. Stuff the peppers with the mixture and top both peppers with 2 Tbsp. shredded Parmesan cheese. Bake for 10 minutes or until the peppers are soft and cheese is melted. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 5

6 DAY 5 MEALS Lettuce Wraps: Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chestnuts, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. 2 slices salami spread with cream cheese Chicken Chestnuts: Cook 3 oz. chicken breast in 1/2 Tbsp. olive oil, 3 Tbsp. chicken broth, 1 Tbsp. soy sauce, and 1/8 tsp. ginger. Remove chicken when done. Pour 1/2 Tbsp. olive oil in pan and stir in 2 chopped scallions, 1/2 red bell pepper, and 1/2 cup water chestnuts for about 5 minutes. Add chicken and stir until sauce thickens. Sprinkle with 2 Tbsp chopped cashews. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 6

7 DAY 6 MEALS Broccoli Cheese Soup: Heat 2 cups of chicken broth and 3 cups of chopped broccoli until tender. In another pan, mix 4 oz. cream cheese and 3/4 cup cream and stir often. Blend broccoli mixture in a blender and puree, then add cream cheese and blend. Serve in bowls with cheddar cheese garnish. Makes 4 servings. 1 hardboiled egg Smoked Salmon Salad: Mix 3 oz. smoked salmon, 1/4 cup chopped onion, 1/4 sliced cucumber, 1 cup spinach, and 1 cup watercress in a bowl. For dressing, whisk 1 tsp. lemon juice, 1/2 Tbsp. olive oil, 1/4 tsp. red wine vinegar, 1/4 tsp. Dijon mustard, and 1 1/2 tsp. capers. Drizzle dressing over salad and season with salt and pepper. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 7

8 DAY 7 MEALS Lox & Cheese Roll-Up: Mix 3 Tbsp. cream cheese, 2 Tbsp. chopped chives, 1 tsp. chopped dill, and lemon juice to taste in a bowl. Spread mixture evenly on 4 oz. of smoked salmon slices. Roll each slice, stick with a toothpick, and refrigerate for 15 minutes. Serve with 1/2 sliced cucumber. 2 slices salami spread with cream cheese Turkey Stuffed Peppers: Preheat oven to 350 degrees. Wash 2 bell peppers, cut off tops and place in oiled dish. Microwave for about 4 minutes. Sauté 1/2 cup ground turkey, 1/2 stalk chopped celery, 1/2 cup chopped mushrooms, 1 minced garlic clove, 1/2 cup chopped onion, 1 Tbsp. parsley, and 1/2 Tbsp. Worcestershire sauce. Add 1 cup of peeled tomatoes (with juice) and allow to simmer for 3-4 minutes. Stuff the peppers with the mixture and top both peppers with 2 Tbsp. shredded Parmesan cheese. Bake for 10 minutes or until the peppers are soft and cheese is melted. OPTIONAL NIGHTTIME and ice. Transmitting or copying of the Licensed Materials is prohibited ; Page 8

9 SUBSTITUTION OPTIONS Breakfast Pudding: Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and-half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon and serve with coffee with half-and-half. Makes 2 servings. Breakfast Wrap: Slice 1 hardboiled egg and a slice of cheddar cheese into 3 pieces and roll with 3 slices ham and serve with coffee with half-andhalf. OPTIONAL MORNING ENERGY BOOST If you need an extra boost of energy in the morning, try this: Energy Boost MCT Oil: Take 2 tsp. daily S 1/4 cup mixed nuts 5 cucumbers slices with 1 Tbsp. Feta Transmitting or copying of the Licensed Materials is prohibited ; Page 9