Meal Details
1. Baked salmon with pecans and pesto
240 cals, 18p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Baked potato with toppings
190 cals, 5p, 25c, 6f (per meal)
2 dash (1g)
2 dash (0g)
2 tbsp (24g)
2 large (3" to 4-1/4" dia.) (738g)
1 tsp (5mL)
2 tsp (9g)
4 tbsp, shredded (28g)
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.
3. Buttery garlic green beans
100 cals, 2p, 6c, 6f (per meal)
2 tbsp (28g)
3 clove(s) (9g)
4 dash (3g)
1 lbs (453g)
3 dash (0g)
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.