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Breakfast
Same as day 3
Lunch
Salad Beans
Servings: 2
Preparation Time: 10 minutes
- 1 15-ounce can white beans, drained and rinsed
- 1 chopped tomato
- 1/2 cup thinly sliced red bell pepper
- 1/3 cup fat-free dressing of your choice
- 1 tablespoon chopped fresh basil
- fresh ground pepper to taste
- 1 10-ounce bag mixed salad greens
Combine all ingredients in a large bowl. Toss well to mix. Serve at once.
HINT: Make this with other kinds of canned beans. Add other fresh vegetables as desired.
Dinner
Tomato Delight
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 3-4 minutes
- 2 fresh tomatoes
- 2 tablespoons whole grain bread crumbs
- 1 tablespoon seasoning mixture of your choice
Slice tomatoes in half. Brown bread crumbs and seasoning mix in non-stick pan, stirring constantly so they don't burn. Sprinkle on top of tomatoes. Brown under broiler for 3-4 minutes.
Rainbow Risotto
Servings: 6
Preparation Time: 15 minutes
Cooking Time: 15 minutes
- 4 cups vegetable broth
- 1 cup uncooked Arborio rice
- 1 onion, finely chopped
- 2 cups broccoli florets
- 1 cup finely chopped zucchini
- 1 cup frozen corn kernels, thawed
- 1 cup finely chopped red bell pepper
- 1 cup finely chopped green bell pepper
- 1 tablespoon soy sauce
- 2 cups chopped spinach
- fresh ground pepper to taste
Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice, reduce heat and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes.
Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan. Add onions, broccoli, zucchini, corn and bell pepper. Cook, stirring occasionally for 10 minutes. Add soy sauce and spinach. Cook about 3 minutes. Combine the rice and vegetable mixture. Season with fresh ground pepper.
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