Week 1
Monday
Breakfast:
Blackberry-Pecan Parfait
Combine one cup of blackberries with three-quarter cup fat-free plain Greek yogurt and eight pecan halves; sprinkle with a half teaspoon cinnamon.
Total ORAC points = 13,700
Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice, drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600
Lunch:
Quick Cobb Salad
Total ORAC points = 3,200
Snack:
Half a peach, spread with one ounce fat-free ricotta cheese and sprinkled with a quarter teaspoon cinnamon
One cup green tea
Total ORAC points = 7,100
Dinner:
Grilled Basil Chicken with Cheesy Asparagus
Steam one cup of asparagus. Grill four ounces of chicken breast. Add two tablespoons Parmesan cheese on top of the asparagus and season chicken with one teaspoon basil.
Total ORAC points = 3,500
Eight cups of lemon water with one ounce of lemon juice per cup.
Total ORAC points = 3,200
ORAC point total for Monday: 42,300
((recipes))
Cobb salad
ingredients:
1 tablespoon freshly squeezed lemon juice
1 teaspoon grapeseed oil
1/4 teaspoon finely chopped fresh dill
2 cups chopped red leaf or romaine lettuce
1/2 cup grape tomatoes, halved
1/4 cup thinly sliced cucumber, quartered
2 tablespoons finely chopped red onion
2 tablespoons chopped avocado
1 tablespoon shelled raw or roasted sunflower seeds
2 tablespoons reduced-fat shredded cheddar cheese
2 slices (two ounces) roasted prepackaged or deli-sliced turkey (such as Applegate Farms)
1 slice (one ounce) uncured prepackaged or deli-sliced ham (such as Applegate Farms)
Instructions:
1. Combine lemon juice, oil and dill in small bowl. Season with salt and freshly ground black pepper to taste. Set aside.
2. Toss lettuce, tomatoes, onion, avocado, sunflower seeds and cheese with reserved dressing in medium bowl.
3. Lay one slice of the turkey flat on work surface. Layer ham flat on top, then remaining slice turkey and tightly roll up. Slice crosswise into thin pinwheels and scatter on top of salad.
Makes one salad.
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