Breakfast: Quick Breakfast Taco
- 2 corn tortillas
- 1 tablespoon salsa
- 2 tablespoons shredded reduced-fat Cheddar cheese
- ½ cup liquid egg substitute, such as Egg Beaters
- Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
- Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Snack: Jalapeno Chips
Lunch: Homemade Whole-Wheat Lemon Pepper Pasta with Salmon and Broccoli
- 2 1/2 cups whole-wheat flour, plus additional as needed
- 3 tbsp finely ground chia seeds
- 2 tsp medium-grind black pepper
- 1/2 tsp sea salt, and 1⁄4 tsp for salting water
- 1 tbsp olive oil
- 1 tbsp finely grated lemon zest
SALMON & BROCCOLI SAUCE
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 2 5-oz pouches wild boneless, skinless Alaskan salmon
- 6 tbsp fresh lemon juice, divided
- 4 cups broccoli florets
- 6 tbsp fresh grated Parmesan cheese
- In a large bowl, whisk together 21⁄2 cups flour, chia, pepper and salt. Make a well in center and pour in 3⁄4 cup warm water, 1 tbsp oil and lemon zest. Using a fork, gently stir, taking in flour from sides to gradually incorporate. If dough is dry and crumbly, add additional water, 1 tbsp at a time, until dough just comes together.
- Turn dough onto a clean work surface and knead for 5 minutes. (NOTE: Dough should be smooth;if sticky, add additional flour 1 tsp at a time.) Form into a ball, wrap in plastic wrap and cover with a clean towel. Set dough aside for 1 hour at room temperature.
- Divide dough into 4 sections, then dust work surface with additional flour. Working 1 section at a time, use a rolling pin to roll each section into a flat oval, about 1⁄4-inch thick. Set roller on your pasta maker to widest setting according to manufacturer’s directions. (NOTE: The cutting attachment should not be on at this point.) Roll dough through roller, then fold into thirds, turn 90°, and pass through again, still on widest setting; repeat 3 to 4 times. Move pasta roller to 1 setting more narrow and pass dough through once. Continue narrowing pasta roller width by 1 setting at a time and roll dough through 1 time each until dough is medium thickness or about halfway through the width settings on your roller. (NOTE: As dough stretches, it may get too long to handle; cut in half and work with each piece separately.) Lay finished pasta sheets on a clean towel.
- Attach linguine or fettuccine cutters to your pasta maker according to manufacturer’s directions and follow directions for cutting pasta. Arrange pasta strands on a parchment-lined baking sheet. (MAKE AHEAD: Make pasta to this point, loosely cover and refrigerate for up to 2 days. Or, place covered sheet in freezer for 1 hour, then move pasta to a resealable freezer bag and store for up to 1 month. Thaw in fridge before cooking.)
- Bring a large pot of water to a boil and then salt.
- Meanwhile, in a medium skillet on medium, heat 1 tbsp oil. Add garlic and cook for 2 minutes, stirring constantly, until fragrant. Add salmon and 4 tbsp lemon juice and cook for 1 more minute, stirring. Turn off heat.
- To boiling water, add pasta and broccoli. When water returns to a boil, cook for 3 minutes, until al dente. Drain pasta, reserving 1 cup cooking water. Return pasta and broccoli to pot on low heat. Add salmon mixture, reserved water and cheese to pot. Stir until heated through and combined. Stir in remaining 2 tbsp lemon juice.
Dinner: Frisee Salad w/ Turkey Bacon & Poached Eggs
- 8 oz beets, halved
- 2½ cups cubed whole-grain country bread or rolls (½-inch pieces)
- 2 cloves garlic, minced
- 1/4 tsp sea salt, divided
- 4 1/2 tsp extra-virgin olive oil, divided
- 4 strips all-natural turkey bacon, no added nitrates or nitrites, chopped (into ½-inch strips)
- 1/2 shallot, minced
- 1/4 cup + 1 tbsp white balsamic vinegar, divided
- 1½ tsp Dijon mustard
- 1 bunch frisée lettuce, leaves torn
- 1/2 large bulb fennel, cored and thinly sliced
- 4 large eggs
- Ground black pepper, to taste
- Preheat oven to 400˚F. Bring a small saucepan of water to a boil. Add beets and cook until fork-tender, about 30 minutes. Drain and let cool slightly. Trim, peel and cut into 1/3-inch-thick slices. Set aside.
- Meanwhile, line a large rimmed baking sheet with parchment paper. In a large bowl, toss together bread, garlic and 1/8 tsp salt and 1½ tsp oil. Spread on baking sheet and bake until golden brown, 9 to 11 minutes. Set croutons aside.
- Meanwhile, in a small nonstick skillet on medium, heat 1 tsp oil. Add bacon and cook, stirring occasionally, until golden, about 7 minutes. Using a slotted spoon, transfer bacon to a large bowl.
- In same skillet, heat remaining 2 tsp oil on medium. Add shallot and cook, stirring often, until slightly softened, about 2 minutes. Add ¼ cup vinegar and simmer, scraping up browned bits from bottom of skillet, until reduced by one-third, about 1½ minutes. Whisk in mustard and scrape into bowl with bacon. Add lettuce and fennel and toss to coat.
- Meanwhile, fill a large, deep skillet with 3 inches water. Add remaining 1 tbsp vinegar and bring to a boil. Reduce heat to medium-low to maintain a gentle simmer. In a small bowl, break 1 egg and gently slip into simmering water. Repeat with remaining eggs and cook for 3 to 4 minutes, or until desired doneness. Using a slotted spoon, transfer to a paper towel–lined plate.
- To serve, top each salad with croutons, beets and 1 egg. Sprinkle with remaining 1/8 tsp salt and pepper.