Daily Eating Plan – Day 47

by ADC - Suzanne

1,200 kcals

Breakfast   229 kcals

  • ½ cup quinoa, cooked
  • ½ cup greek yogurt, flavored, nonfat
  • ½ cup mixed berries

 

Morning Snack: 123 kcals

  • 2 cups grapes

 

Lunch: 301 kcals

  • 1 whole wheat tortilla
  • 2 tablespoon roasted red pepper hummus
  • 2 cups baby spinach
  • 2 tablespoon feta cheese, crumbled, low fat,
  • 3 slices green bell pepper
  • 4 green olives, sliced

Spread hummus on tortilla, lay remaining ingredients on tortilla and tightly roll up.

 

Afternoon Snack: 190 kcals

  • ¾ cup edamame, cooked

 

Dinner: 357 kcals

Acorn Squash stuffed with Walnut-Apple Pilaf (Serves 2)

Prep Time: 15 minutes

Cook Time: 50 minutes

Ingredients:

  • ½ cup brown rice, cooked
  • Cooking spray
  • 1 medium acorn squash, halved and seeded
  • ¾ teaspoons olive oil
  • ½ teaspoon unsalted butter
  • ¼ yellow onion, minced
  • ⅓ cup chopped walnuts
  • ½ medium apple, chopped
  • 2 tablespoons dried cranberries
  • Salt and pepper to taste

Directions:

  1. Cook rice according to directions.
  2. Preheat oven to 400 degrees.  Line a baking pan with foil; spray foil generously with foil and use a brush or spatula to evenly coat the area where the squash will be resting.  Place the squash cut-side down on the foil and roast in the center of the oven for 35-40 minutes, or until tender.
  3. Meanwhile, place a small skillet over medium heat for one minute.  Add olive oil and butter, stir until melted and coating pan.  Add onion and cook, stirring often for 5 minutes until onion becomes soft and turns a golden brown.  Add half the walnuts and cook with onions, stirring frequently for 5-8 minutes, or until the nuts begin to roast.  Stir in salt and cook for 5 more minutes.  Remove pan from heat.   Lightly toast the remaining walnuts and set aside.
  4. After rice is fully cooked, add onion- walnut mixture and toss to combine   Add apple and cranberries, mix until well combined.
  5. Remove squash from oven and lower temp to 300 degrees.  Turn squash over, cavities facing up.  Divide rice mixture among the squash, fill cavities packing down filling and mounding tops.

Cover squash loosely with foil and return tray to oven for about 10 minutes or until everything is heated through.  Top with remaining


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