Breakfast
Strawberry Fruit Smoothie and Whole Grain Bagel
Ingredients :
INSTRUCTIONS :
- 2 cups fresh strawberries, halved
- 1 banana, quartered and frozen
- 1/2 cup Greek yogurt
- 1/2 cup milk
- 1 whole grain bagel
- 2 tbsp cream cheese
INSTRUCTIONS :
- ADD ALL INGREDIENTS TO A BLENDER AND BLEND UNTIL SMOOTH.
- IF THE BAGEL IS NOT ALREADY PRE-SLICED, CUT IT IN HALF BY USING A SERRATED KNIFE.
- TOAST BAGEL IN A TOASTER.
- SPREAD WITH CREAM CHEESE.
Lunch
Roast Chicken with Vegetables
ingredients :
Instructions :
- 1 CHICKEN 3-4LBS
- 3-4 CUPS CHOPPED VEGETABLES (CARROTS, POTATOES, ONIONS, PARSNIPS)
- 4 TABLESPOONS OLIVE OIL
- 1/2 TEASPOON ITALIAN SEASONING OR 1 TABLESPOON FRESH CHOPPED HERBS
- CHICKEN SEASONING OR CHICKEN RUB BELOW
Instructions :
- Preheat oven to 450 degrees.
- Wash and chop vegetables. Drizzle with 2 tablespoons olive oil, salt and pepper and 1/2 teaspoon Italian seasoning or 1 tablespoon fresh herbs. Place in the bottom of a shallow casserole dish or 9x13 pan.
- Rub outside of chicken with remaining 2 tablespoons of olive oil. Season with chicken seasoning or rub.
- Place the chicken breast side up on the vegetables. Place the pan in the oven. Cook 12 minutes at 450°F.
- Turn oven down to 350°F and bake until the inner thigh reaches 165°F. (A 4lb chicken will need an additional 75-80 minutes).
- Remove the chicken from the oven and allow to rest 15 minutes before carving. (Return the vegetables to the oven if they need a few more minutes cook time).
Dinner
Lemon Garlic Salmon
Ingredients :
Instructions :
- 4 salmon portions skin-on (if wanted)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 teaspoons extra virgin olive oil
- 4 tablespoons fresh lemon juice
- 8 garlic cloves crushed
- 2 tablespoons finely chopped fresh dill
Instructions :
- Season salmon portions with salt and pepper.
- Heat a large heavy skillet over medium-high heat. Add in olive oil and heat 30 seconds. Place salmon portions into the skillet, starting with the skin side up. Sear 3 to 4 minutes, then flip over and sear the other side 3 more minutes. Move salmon to one side of the pan.
- Pour lemon juice into empty area of skillet and in garlic cloves and saute 60 seconds. Spoon garlic lemon juice over salmon and cook until fish is cooked through and flakes easily with a fork.
- Sprinkle fresh dill on top of salmon portions and serve immediately. Garnish with lemon slices if desired.