BREAKFAST: Strawberries, 1 cup, sliced
Fortified Cold Cereal, 3/4 cup
Skim Milk, 1 cup
Coffee or Tea (optional)
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LUNCH OR LIGHT MEAL: Open-Face Reuben Sandwich, 1 serving (see recipe at the bottom)
Veggies 'n' Mustard-Yogurt Dip (In small bowl, combine 1/4 cup plain nonfat yogurt and 2 tablespoons prepared mustard; serve with 1 cup each carrot sticks and cauliflower florets.)
Sugar-Free Cherry-Flavored Jello, 1/2 cup
Diet Cream Soda
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MAIN MEAL: Grilled Chicken Cutlet, 2 ounces
Vegetable Pasta: Spray medium nonstick skillet with nonstick cooking spray; heat. Add 1/2 cup each diced zucchini, diced green bell pepper and cubed pared eggplant. Cook over medium-high heat, stirring frequently, until vegetables are softened. Add 1 cup tomato sauce [no salt added]; cook, stirring frequently, until heated through. Pour over 1 cup cooked fusilli pasta; sprinkle with 1 teaspoon freshly grated Parmesan cheese.
Mixed Green Salad: 2 cups greens, with 1 teaspoon each vegetable oil and red wine vinegar
Garlic-Herb Bread: Spread 1-ounce slice Italian bread with 1 fresh garlic clove, minced or the pulp of 1 roasted garlic clove and 1/2 teaspoon each minced fresh basil and oregano leaves; drizzle with 1 teaspoon olive oil. Place onto baking sheet; broil until lightly browned.
DESSERT: Yogurt-Apricot Parfait (In small cup or bowl, combine 1/2 cup plain nonfat yogurt and sugar substitute to equal 2 teaspoons sugar. In stemmed glass, spoon half of the yogurt mixture; top with 3 medium apricots, pitted and sliced, then remaining yogurt mixture.
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SNACK: Plain Popcorn, hot-air popped, 3 cups, with 2 teaspoons reduced-calorie tub margarine, melted.
THIS MENU PROVIDES: 2 Milks, 3 Fats, 2 Fruits, 16 Vegetables, 4 Proteins, 6 Breads, 20 Optional Calories.
PER SERVING: 32 g Fat, 31 g Fiber.
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*Open-Face Reuben Sandwich* - Makes 4 Servings
8 slices reduced-calorie rye bread
2 tablespoons prepared country-style mustard
4 ounces lean boneless roast pork, thinly sliced
2 cups well-drained sauerkraut
3 ounces reduced-fat Swiss cheese, sliced
Freshly ground black pepper, to taste
INSTRUCTIONS: Preheat broiler. Lightly toast bread; spread each toast slice with 3/4 teaspoon mustard. To assemble sandwiches, place toast slices, spread-side up, onto rack in broiler pan; top each with 1/4 ounce pork, one-fourth sauerkraut, another 1/4 ounce pork and one-fourth of the cheese. Sprinkle evenly with pepper; broil 4" from heat 2 minutes, until cheese is melted and lightly browned.
EACH SERVING (2 SLICES) PROVIDES: 1 Vegetable, 2 Proteins, 1 Bread.
NUTRITION INFORMATION PER SERVING: 250 Calories, 7 g Total Fat, 3 g Saturated Fat, 34 mg Cholesterol, 775 mg Sodium, 26 g Total Carbohydrate, 1 g Dietary Fiber, 19 g Protein, 62 mg Calcium.
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*This Recipe from Weight Watchers New 365 Day Menu Cookbook*
