599 mens easy guide to dating pdf
Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste ¼ cup low-sodium chicken broth 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles.
Serve with 1 cup no-salt-added canned black bean soup.30.
When you're eating to protect your ticker, researchers have realized that it isn't about clearing your fridge of all fat, but rather focusing on the right type.
Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz cooked whole-wheat spaghetti34.Each day, pick a breakfast, lunch, and dinner, then round it out with three snacks (two if you're trying to lose weight). Breakfast burrito: 3 scrambled egg whites ½ cup diced tomato* ¼ diced yellow bell pepper 1 Tbsp chopped sweet onion ¼ cup no-salt-added canned black beans 1 Tbsp salsa, wrapped in an 8" whole-wheat tortilla2.For items with a *, feel free to swap in any fruit, vegetable, whole grain, or protein found on the Swap It! Peanut butter—pear toast: 1 slice whole-wheat bread 2 Tbsp unsalted peanut butter ½ sliced pear*3.Whole-grain cereal crunch: 1 cup bran flakes (such as Kellogg's or Post) 1 Tbsp pecans 2 Tbsp dried cranberries* 1 cup nonfat milk (or soy milk)6.Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans7.