Keep Trim Breakfast Ideas

Oatmeal

Finaly Keep Trim. I couldn't wait to eat oatmeal for breakfast.

1 cup fat free milk

1/2 cup old fashioned oats

2 Tbsp raisins

1 tsp brown sugar

1/8 tsp ground cinnamon

In a small saucepan, heat the milk, oats, raisins and brown sugar, stirring constantly. Reduce the heat, and continue cooking for about 5 minutes. Remove from the heat. pour in bowls. Sprinkle with cinnamon. Allow to stand for 2 minutes before serving.

Make your favorite oatmeal recipe with fat free milk, calorie-free sweetener, raisins, cinnamon, chopped walnuts or almonds or fresh fruits. The toppings will add some extra calories (sugar or fat) but a bowl of oatmeal with milk and fruit pieces is a delicious way to get fiber, calcium, protein, and plenty of vitamins.

Toast with Jam and Milk

What can be easier than this?

Protein bread - toasted
Sugar free fruit preserve
Skim milk

Slices of cantaloupe and honeydew melon
Toast
Cappuccino with fat free milk

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Pan Fried Rib Eye Steak

It is always best to cook meat from or near room temperature, so take it out of the refrigerator an hour before you want to start cooking it.
Season with sea salt, black pepper.
Spray pan with oil, then put the steak in the center of the pan.
Don't cover the pan or move the steak for at least 4 minutes.When the steak is brown, flip it over.
Use a digital thermometer to test the internal temperature of the steaks.
Let the meat rest for a few minutes.
Serve with salad.

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Chicken and Sausage Skewers with Tzatziki

Day 6. Nothing easier. Chicken or turkey, green peppers, onions and some turkey sausage on a skewer.
I made some tzatziki and I had a delicious dinner.

Preheat grill for high heat.
Thread the chicken, sausage, green bell pepper, onion pieces onto skewers alternately. Season with salt and black pepper.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with italian dressing (you can marinade chicken in italian dressing for 1 hour). Cook, turning frequently, for 15 minutes, or until chicken juices run clear.

Ingredients for tzatziki:

1 cucumber

2 cloves crushed garlic
1/4 teaspoon salt
1 cup greek yogurt

Directions:
Peel the cucumber and cut in half lengthwise. Remove seeds using a spoon, then grate the cucumber into a collander and put a weight on it for about 1 hour to let the juice out.
Mix the yogurt, cucumber, garlic and salt.
Chill for at least 30 minutes before serving to develop the flavor.

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Fruit Salad

Fruit salad, any combination of fruits with coffee/tea/diet soda/water.

Substitute lunch recommended

Light Apple Compote

In a large saucepan mix the water, sweetener, nutmeg and add a cinnamon stick and bring to a boil. Boil gently until the sugar is dissolved and the mixture thickens slightly, about 5 minutes. Peel and slice apples. Add the apples and return to a boil. Lower the heat and simmer stirring occasionally, until the apples are very tender and the mixture thickens, about 20 minutes. Remove from the heat and remove the vanilla bean pods and the cinnamon stick. Let cool to room temperature before serving. Sprinkle with cinnamon.

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Eggs with cottage cheese and tomatoes

Nothing could be easier than this.

two eggs any style (cooked without oil)
cottage cheese
string beans or tomatoes
one slice of protein bread
tea/coffee/diet soda/water

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Burgers

Start with good lean beef. I buy Angus ground beef 96% meat - 4% fat. And believe me if the meet is a good quality meat it can be very juicy. Try it.

I mix it with Weber Gourmet Burger seasoning, add some garlic powder and celery salt and that's it.

Grill the burgers and serve with tomatoes and mustard and ketchup. 

Form the burgers and grill them.

Buy very lean meat and mix it with
your favorite burger seasoning.



Serve with tomatoes, mustard, ketchup.



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Insalata Caprese - Caprese Salad

Ingredients:
ripe tomatoes, sliced 1/4 inch thick

fresh mozzarella cheese, sliced 1/4 inch thick

fresh basil leaves

extra virgin olive oil

balsamic dressing (optional)

chopped garlic

fine sea salt to taste

freshly ground black pepper to taste

Directions:

On a large plate, alternate and overlap the tomato slices, mozzarella cheese slices, and basil leaves. I add a lot of balsamic dressing with a splash of olive oil and a few cloves of fresh chopped garlic. Season with sea salt and pepper.

I know, I know ... I shoudn't use oil....

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Grilled Filet Mignon with Wine Sauce and Prosciutto

This was a last minute fillet mignon with red wine sauce and prosciutto bitts.
I had no time for marinade :-(

After tying them with cooking twine to keep them nice and round sprinkle the meat with your favorite steak rub. I used garlic powder, celery salt and Weber Chicago Style Steak.
Grill the steaks over hot coals for about 8 minutes per side (5 minutes per side for rare): turn them only once.
Let meat rest.

Cut prosciutto or bacon into small dice. Place in a pan and cook over medium low heat  until crisp. Remove prosciutto/bacon.
Pour red wine into the same pan over high heat, add a rosemary sprig. Wait until wine becomes thick and syrupy. Turn off heat.
Add butter and then the prosciutto/bacon bitts.

Pour over the meat.

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Lunch Substitute

One half cup low-fat pot cheese or cottage cheese, mixed with one tablespoon of low-fat sour cream
Sliced fruit, all you want 6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

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Baked Salmon Fillet

Ingredients for 1 serving

1 piece salmon fillet

lemon pepper or lemon juice

garlic powder

salt to taste

2 tablespoon low sodium soy sauce

2 tablespoon water

1 tablespoon brown sugar

fish rub

Directions:

Preheat oven to 400 degrees F. Line a shallow baking pan with aluminum foil. 

Put all ingredients in a zip lock bag, except the fish rub. Shake well until brown sugar is dissolved. Place fish in the resealable plastic bag . Refrigerate for at least 2 hours.

Discard marinade. Sprinkle fish rub on the salmon fillet.

Place fish skin side down in the baking pan and bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.
Serve with salad.

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Tuna Salad

Ingredients

• 3 cans water packed tuna, drained  - (5 oz cans)
• 1 tablespoon chopped fresh parsley
• 2 stalks of chopped celery
• 1 tablespoon light mayonnaise
• 1 tablespoon light sour cream
• 1/4 cup chopped green onion or a small red chopped onion
• lemon juice - half lemon
• salt
• black pepper

Chop onion, celery and parsley leaf

Mix all ingredients in a bowl.

Serve on a bed of greens.

Directions:

Drain tuna.
In a large bowl mix all ingredients and refrigerate.

Serve on a bed of greens with crackers, or as a sandwich, or make tuna salad boats.
Makes 2-3 servings.

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Grilled Steak with Asparagus and Brussel Sprout

Make your favorite steak and serve with grilled asparagus and brussel sprout.

Ingredients
1/2 pound asparagus (trimmed)
1/2 pound small Brussel Sprout
oil spray
Salt and pepper, to taste

Directions:
Preheat grill.
Trim asparagus and cut Brussel sprouts in half.
Lightly spray the vegetables with oil. Season with salt and pepper to taste.
Arrange asparagus on the grill in a single layer. Do the same with Brussel sprout. Grill over high heat for 5 to 8 minutes, or to desired tenderness. Serve hot.

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Chicken Stew with Green Beans

Recipe coming soon

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Breakfast - grapefruit with toasted bread and coffee

BREAKFAST EVERY DAY:

Half grapefruit - if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)
easy hmmm? :-)


Grapefruit may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya or 1/2 cantaloupe or a generous slice of honeydew, casaba or other available melon .

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