No matter what eating plan you follow, calories still count—especially if you’re trying to maintain or lose weight. A moderately active woman over 50 needs, on average, about 1800 calories per day for maintenance and about 1300 to lose a pound a week.
The following three recipes give you a full day’s worth of meals for 746 calories, leaving you room for a carefully chosen snack or two and a side dish for dinner.
2 cups fat-free egg substitute
2 tbsp grated Parmesan cheese
3/4 cup chopped fresh mushrooms
1 tsp crushed garlic
1/4 tsp dried thyme
1 package (10 oz) frozen chopped broccoli, thawed and drained
1 cup shredded reduced-fat mozzarella cheese
- Combine the egg substitute and Parmesan cheese in a medium-sized bowl. Stir to mix well and set aside.
- Coat a 10” nonstick, ovenproof skillet with cooking spray and add the mushrooms, garlic and thyme. Place over medium heat, cover and cook for about 2 minutes, stirring several times, or until the mushrooms are tender. Add the broccoli, mix well and spread evenly over the bottom of the skillet.
- Reduce the heat to low and pour egg mixture over the vegetables. Cover and cook without stirring for 10 minutes, or until the eggs have almost set. Preheat the broiler.
- Remove cover and wrap the skillet handle in aluminum foil (to protect it from the broiler). Place under the broiler 6” from the heat for about 3 minutes, or until the eggs are set but not dry.
- Sprinkle the mozzarella over the frittata and broil an additional minute or until the cheese has melted. Cut into wedges and serve.
Source: The Good Carb Cookbook by Sandra Woodruff (Avery/Penguin)
Tomato and Red Onion Sandwich
2 medium-sized oranges (or 3 lemons or 3 limes)
1 cup olive oil
1 small red onion
1/4 cup fresh orange juice
Salt and freshly ground pepper
1 orange’s worth of grated zest
1/3 cup citrus oil
4 large vine-ripened tomatoes (3–3 1/2” dia.)
1/4 cup thin basil leaf strips
- To make the citrus oil, cut the oranges into eighths and chop roughly. Place in a mixer bowl with the oil; mix on low for 10 minutes with paddle attachment. Let stand 2 hours. Rinse 4 layers of cheesecloth in cold water; squeeze dry. Place fine strainer over a bowl; place citrus mix in cheesecloth and squeeze over strainer. Let stand again until oil and juice separate; pour off clear oil floating above juice/pulp mixture into a sterilized glass jar. Cover tightly, refrigerate and use within 1 week.
- Cut onion in half lengthwise, then cut each half in half crosswise. Slice lengthwise into very thin (1/8”) pieces. Place in a bowl with orange juice; salt and pepper to taste. Let marinate 5–10 minutes. In another bowl, whisk together orange zest and citrus oil.
- Cut a small slice off the bottom of each tomato to help it stand on the plate, then slice in thirds crosswise (do not core). Lay slices on a platter and season with salt and pepper. Drizzle with zest mix; top each (except tops) with some onion and basil. Reassemble and garnish with basil.
Source: Michael Chiarello’s Flavored Oils and Vinegars by Michael Chiarello (Chronicle Books)
Singapore Chili Crab
1/4 cup peanut or canola oil
2 2-lb cooked crabs, separated into pieces (retain back shell if cooked fresh)
4 fat garlic cloves, minced
1 1” piece fresh ginger, peeled and minced
1/4 cup organic ketchup
3 medium-hot red chilies, minced
2 tbsp dark soy sauce
2/3 cup water
Fresh black pepper
2 scallions, cut into 2” pieces and finely shredded lengthwise
- Heat the oil in a large wok. Add crab and stir-fry for 3 minutes, adding the garlic and ginger after 1 minute.
- Add ketchup, chilies, soy sauce, water, pepper and juices from back shell (if crab was cooked fresh). Cover and simmer over medium heat for 2–3 minutes.
- Spoon crab onto a large plate or into four soup plates and sprinkle with scallions.
Source: Rick Stein’s Complete Seafood by Rick Stein (Ten Speed Press)
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.