Whip up a weeknight meal quicker than you can pick one up.
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1 tablespoon canola oil
16 ounce bag Asian stir-fry veggies (available at Whole Foods and other
2 teaspoons minced bottled garlic
2 cups meat or substitute of your choice (try frozen, cooked, tail-off shrimp
that's been thawed; shredded roasted chicken or pork; or diced tofu)
3 cups shredded Chinese or Napa cabbage, packed (or substitute regular
2 large eggs, beaten with 2 teaspoons water (you may use 1/4 cup egg substitute
in place of one of the eggs)
3 tablespoons bottled hoisin sauce (available in most supermarkets)
6 flour tortillas
- Start heating the canola oil in the middle of a nonstick wok or large
nonstick frying pan or skillet. Add the bag of vegetables and the garlic;
stir-fry for about 2 minutes.
- Add the meat or tofu and the cabbage; stir-fry for about 2 more minutes.
Push the vegetable mixture around the sides of the wok or pan to make a 4-inch
wide opening in the center.
- Pour the beaten eggs into the opening and let cook there for a minute.
While you're waiting, grind some black pepper lightly over the top. Start
tossing the mixture together to finish cooking the eggs (about 1 minute more).
Drizzle the hoisin sauce over the top of the mixture and toss to blend
- Soften tortillas by heating briefly in the microwave. Place some of the
vegetable mixture into center of each tortilla and roll up like a burrito.
Repeat with remaining tortillas and vegetable mixture.
Yield: 6 servings
Per serving (with shrimp): 283 calories, 18.5 g protein, 35.5 g
carbohydrate, 7.8 g fat, 1.3 g saturated fat, 163 mg cholesterol, 6 g fiber, 460 mg
sodium. Calories from fat: 25%.
Baked Potato Bar
Journal: as 1 cup "hearty stews, chili, bean soup"
OR 3/4 cup "starchy foods without added fat" + 1 oz "low-fat
4 medium russet potatoes with a couple of fork punctures in each
About 1 teaspoon canola oil
About 1 cup shredded, reduced-fat sharp cheddar cheese
About 1/2 cup fat-free sour cream
4 green onions (the white and part of the green), chopped; or 1/4 cup chopped
Black pepper to taste
2 cups broccoli florets, steamed (optional)
4 strips crisp turkey bacon, broken into bits (optional)
Mushroom slices, sautÃ©ed in wine or broth (optional)
- Preheat oven to 400 degrees. Place potatoes into microwave/convection oven
and set it to sensor cook for "hard vegetables" (or microwave on HIGH
for about 10 minutes or until tender). Rub a little oil on the outside of each
potato. Set them on a baking sheet and let the outside crisp up in the hot oven
for 15 minutes.
- Set out all of your potato fixings on the table along with the baked
potatoes (options include shredded cheese, sour cream, green onions, black
pepper, broccoli florets, crisp turkey bacon broken into bits, sautÃ©ed
Yield: 4 servings
Per serving (including cheese, fat-free sour cream, and green
onions): 250 calories, 13 g protein, 38 g carbohydrate, 5 g fat, 3 g saturated
fat, 15 mg cholesterol, 3.5 g fiber, 183 mg sodium. Calories from fat: 18%.