Breakfast: Mexi Melt
- 2 tablespoons canned nonfat refried beans
- 1 slice whole-wheat bread, toasted
- 1 tablespoon prepared salsa
- 1 tablespoon shredded cheese, such as Mexican blend or Jack
1. Spread beans on toast. Top with salsa, then cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.
Snack: String Cheese
Lunch: Fettuccine with sweet pepper-cayenne sauce
- 12 ounces dry fettuccine pasta
- 2 red bell peppers, julienned
- 3 cloves garlic, minced
- 3/4 teaspoon cayenne pepper
- 1 cup reduced fat sour cream
- 3/4 cup chicken broth
- 3/4 cup grated Parmesan cheese
- salt and pepper to taste
- Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
- Meanwhile, spray cooking oil in a large skillet and saute red bell peppers, garlic and cayenne pepper over medium heat for 3 to 5 minutes.
- Stir in sour cream and broth; simmer uncovered for 5 minutes. Remove from heat and stir in cheese.
- Toss hot pasta with sauce and season with salt and pepper to taste; serve.
Dinner: Grilled Stuffed Portobello Mushrooms
2/3 cup chopped plum tomato
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1 teaspoon olive oil, divided
1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
1/8 teaspoon coarsely ground black pepper
1 garlic clove, crushed
4 (5-inch) portobello mushroom caps
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
2 teaspoons minced fresh parsley
Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.
Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.
Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.
Notes: Since the garlic isn't really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they're turned they'll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.