Wednesday
Breakfast:
Salmon and Feta Omelet with Asparagus
Total ORAC points = 8, 500
Snack:
One cup red and yellow peppers with half cup of salsa. Serve with seven walnuts.
One cup green tea
Total ORAC points = 7,400
Lunch:
Lemon Tuna Salad
Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned tuna. Mix and top with eighteen pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper.
Total ORAC points = 11,400
Snack:
Three-quarter cup of cherries and 10 almonds
One cup green tea
Total ORAC points = 7,000
Dinner:
Spicy Sea Scallops with Steamed Spinach
Steam one cup spinach. Grill four ounces scallops with two teaspoons olive oil. Add one teaspoon chili powder to scallops. Serve with half medium baked sweet potato.
Total ORAC points = 4,400
Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200
ORAC point total for Wednesday: 41,900
((recipe))
Ingredients:
1 omega-3-enriched egg
2 egg whites
1/8 teaspoon freshly ground black pepper
1/4 teaspoon fresh dill, finely chopped
1 tablespoon garlic and herb-flavored feta cheese (such as Athenos)
2 oz. canned pink salmon, picked over and chunked (about ¼ cup)
1/4 cup chopped canned and drained or steamed asparagus (about two spears)
Instructions:
1. Coat small, nonstick skillet with canola oil cooking spray and place over medium heat.
2. Beat egg, egg whites, black pepper and dill in small bowl.
3. Pour egg mixture into skillet. Scatter feta, salmon and asparagus on top.
4. Cook two minutes, or until edges bubble and middle is still loose.
5. Flip and cook about one minute, then flip again and cook about one minute longer, or until egg is cooked through and no longer runny.
6. Serve garnished with freshly ground black pepper, if desired.
Makes one omelet.
