BREAKFAST:
Cooked Cream of Wheat Cereal, 1 cup,
with 2 tablespoons dried cranberries
Skim Milk, 1 cup
Coffee or Tea (optional)
LIGHT MEAL:
Baked Skinless Chicken Breast, 2 ounces
Romaine-Orange Salad (in medium bowl, combine 2 cups torn Romaine lettuce leaves, 1/2 cup each orange sections, sliced red onion and sliced jicama and 1 tablespoon fat-free Italian dressing.)
Roll, 1 ounce, with 1 tsp reduced-calorie tub margarine
Sugar-Free Vanilla Nonfat Frozen Yogurt,
4 fluid ounces Iced Tea with Lemon Wedge
MAIN MEAL:
Swordfish with Mustard-Dill Sauce, 1 serving (*see recipe below)
Baked Potato, 8 ounces, with 1 Tbsp reduced-calorie tub margarine
Cooked Julienned Beets, 1/2 cup
Red and Green Leaf Lettuce Salad, 2 cups, with
2 ounces drained cooked chickpeas,
1/2 cup shredded carrot and
1 Tbsp balsamic vinegar
Sugar-Free Raspberry-Flavored Jello, 1/2 cup, with
1 Tbsp light whipped topping (8 calories per tablespoon)
Sparkling Mineral Water
SNACK:
Vanilla Wafers, 3
Skim Milk, 3/4 cup
THIS MENU PROVIDES: 2 Milks, 3 Fats, 2 Fruits, 12 Vegetables, 5 Proteins, 5 1/2 Breads and 115 Optional Calories.
PER SERVING: 28 g Fat, 21 g Fiber.
*Swordfish with Mustard-Dill Sauce*
Makes 4 servings - 5 Points Per Serving
Four 5-ounce boneless swordfish steaks
1 tablespoon + 1 teaspoon olive oil
1/3 cup + 2 teaspoons nonfat sour cream
2 tablespoons Dijon-style mustard
1 tablespoon minced fresh dill
Lemon wedges and fresh dill sprigs, to garnish
Preheat outdoor barbecue grill or indoor stove-top grill according to manufacturer's directions. Brush each swordfish steak with 1 teaspoon of the oil; grill over hot coals or on stove-top grill, turning once, 6-8 minutes, until fish flakes easily when tested with fork. Meanwhile, to prepare sauce, in small bowl, combine sour cream, mustard and minced dill. Transfer swordfish to serving platter; top each steak with one-fourth of the sauce. Serve garnished with lemon wedges and dill sprigs.
SERVING (1 SWORDFISH STEAK, 2 TABLESPOONS SAUCE) PROVIDES: 1 Fat, 2 Proteins, 15 Optional Calories.
NUTRITIONAL INFORMATION PER SERVING: 234 Calories, 10g Fat, 2g Saturated Fat, 55mg Chol, 323mg Sodium, 2g Total CarbS, 0g Fiber, 30g Protein, 37mg Calcium.
*Recipe from Weight Watchers New 365 Day Menu Cookbook*
