Yummylicious food just for all you calorie-conscious people !
Daily meal plan
Try to avoid eating restaurant, street and “outside” food.
Because eating at home can be equally delicious.
Calculate your calorie goal
YOUR CURRENT WEIGHT X 12 = amount of calories needed to maintain your weight
A frittata is a baked omelet, far easier because it lacks that pesky step of flipping it.
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 2 red bell peppers
- kosher salt and pepper
- 10 large eggs
- 1 cup fresh flat-leaf parsley
- 4 ounces soft goat cheese
- Heat oven to 400° F. Heat the oil in a large ovenproof nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, for 3 minutes. Add the bell peppers and 1/2 teaspoon salt and cook, stirring occasionally, until the vegetables are soft, 8 to 10 minutes.
- In a medium bowl, whisk the eggs, 1 teaspoon salt, and 1/4 teaspoon pepper. Mix in the parsley. Pour over the vegetables in the skillet, stir once, and crumble the cheese over the top.
- Transfer to oven and bake until the center is set, 18 to 20 minutes. Slide out of the skillet and cut into squares before serving warm or at room temperature
This lightly dressed pasta salad gets lots of flavor from kalamata olives and basil. A colorful mix of diced bell pepper, shredded carrot and tomatoes adds vitamins and minerals.
- 2 cups whole-wheat rotini, (6 ounces)
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup low-fat plain yogurt
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon red-wine vinegar, or lemon juice
- 1 clove garlic, minced
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 cup cherry or grape tomatoes, halved
- 1 cup diced yellow or red bell pepper, (1 small)
- 1 cup grated carrots, (2-4 carrots)
- 1/2 cup chopped scallions, (4 scallions)
- 1/2 cup chopped pitted kalamata olives
- 1/3 cup slivered fresh basil
- Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.
- Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil;
Lemony rice, delicately flavored broth
and gently poached tilapia are topped
with a colorful blend of vegetables and herbs.
The aromatic mint provides fresh and complex flavor.
- 1 cup jasmine rice
- 2 cups water
- Zest and juice of 1 lemon
- 4 cups reduced-sodium chicken broth, or vegetable broth
- 1 pound tilapia fillets, or other firm white fish (see Tip)
- 4 cups bite-size pieces arugula, or watercress (about 1 bunch), tough stems removed
- 1 cup finely shredded carrots
- 1/4 cup very thinly sliced fresh mint
- 2 scallions, finely chopped
- Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
- Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
- Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.
Bon Appetit, guys !
Picture credit : Delish.com