Your low-Fat, low-Cholesterol
and low-Calorie menus
The penultimate recipe, let’s have a look at Menu 11 Menu 12.
In Menu 11 Menu 12 there are also the ingredients and method to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.
menu 11
| Breakfast | ||
| food | amount | calories |
| Stewed Prunes | 3–4 Medium | 0119 |
| with Sugar | 1 Teaspoon | 0020 |
| Puffed Wheat | 1 Cup | 0045 |
| with Sugar | 1 Teaspoon | 0020 |
| Skim Milk | ½ Pint | 0087 |
| Skim Milk Powder | 2 oz. | 0108 |
| Sweet Roll | 1 Average | 0178 |
| Tea or coffee | 1 Teaspoon Sugar | 0020 |
| total | 0597 | |
| Lunch | ||
| Scotch Broth (Campbells) | 1 Serving (3 to Can) | 0096 |
| Platter: Cottage Cheese |
½ Cup | 0108 |
| Artichoke | 1 Large | 0051 |
| Carrot Curls | ½ Small Carrot | 0010 |
| Cauliflower Hearts | ½ Cup | 0008 |
| Peaches, Canned | 2 Halves | 0068 |
| Pears, Canned | 2 Halves | 0068 |
| Italian Bread | 1 Slice | 0053 |
| Buttermilk | ½ Pint | 0086 |
| total | 0548 | |
| Dinner | ||
| Rib Roast Beef | 2 Slices, 3″ x 2¼″ x ¼″ | 0287 |
| Baked Noodles* Broad Noodles |
½ Cup | 0053 |
| Skim Milk | ¼ Cup | 0022 |
| Cornstarch | ¾ Teaspoon | 0009 |
| Peas | ½ Cup | 0075 |
| Green Salad with Spanish Dressing |
½ Cup | 0009 |
| Skim Milk | ¾ Cup | 0065 |
| Sponge Cake | 1 Piece (One Tenth of Average Cake) |
0145 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0685 | |
| total for day | |
| Calories | 1830 |
| Fat (Grams) | 27 |
| Protein (Grams) | 103 |
| Carbohydrate (Grams) | 284 |
*Baked Noodles
Method
Make thin cream sauce with ¼ cup skimmed milk and ¾ teaspoon cornstarch.
Add to noodles; add seasoning caraway seed.
Bake 5 minutes in oven.
Noodles Continental
(as an alternative)
Ingredients
1 cup noodles
¼ teaspoon cinnamon
½ teaspoon sugar
1 tablespoon raisins.
Method
Boil noodles.
About 4 minutes before they are done, add raisins.
When done, place in strainer, pour hot water over noodles and drain.
Add cinnamon and sugar.
Place in 350°F, 180°C, Gas Mark 4 preheated oven for 10 minutes or until brown.
(Approximately 140 calories).
_______
menu 12
| Breakfast | ||
| food | amount | calories |
| Sliced Banana | 1 Large | 0176 |
| Pep Cereal | 1 Cup | 0105 |
| with Sugar | 2 Teaspoons | 0040 |
| Whole Wheat Toast | 2 Slices | 0110 |
| Jam | 1 Tablespoon | 0058 |
| Skim Milk | ½ Pint | 0087 |
| Skim Milk Powder | 2 oz. | 0108 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0704 | |
| Lunch | ||
| Creamed Ham and Egg Whites* Ham |
1 Slice, Cooked, 4″ x 1″ x ¼″ | 0120 |
| Egg Whites | 2 | 0030 |
| Cornstarch | ¾ Teaspoon | 0009 |
| Skim Milk | ¼ Cup | 0022 |
| Toast | 1 Slice | 0060 |
| Jam | 1 Tablespoon | 0058 |
| Toast | 1 Slice | 0060 |
| Skim Milk Powder | 2 oz. | 0108 |
| Tea or coffee | 1 Teaspoon | 0020 |
| total | 0487 | |
| Dinner | ||
| Beef Stew: Beef, Round |
2 oz. (2 pieces, 4″ x 1″ x ¼″) | 0164 |
| Potato | 1, 2¼″ Diameter | 0083 |
| Carrot | ¼ Cup, Diced | 0012 |
| Celery | ¼ Cup | 0005 |
| Onion | 1 Medium | 0045 |
| Beef Stock Cube | 1 | 0020 |
| Tomato Salad with Spanish Dressing** |
1 Medium Tomato | 0030 |
| Rye Bread | 1 Slice | 0060 |
| Jam | 1 Tablespoon | 0058 |
| Sweet Cherries | ½ Cup | 0105 |
| Buttermilk | ½ Pint | 0085 |
| total | 0667 | |
| total for day | |
| Calories | 1858 |
| Fat (Grams) | 26 |
| Protein (Grams) | 67 |
| Carbohydrate (Grams) | 262 |
*Creamed Ham and Egg Whites
Method
Hard boil 2 eggs, allow to cool.
Place flour in suitable receptacle.
Slowly add milk, stirring until a creamy, lump-free consistency.
Place over heat and stir until mixture thickens.
Separate white from yolk of eggs.
Chop egg whites and ham.
Add to mixture.
Serve on toast.
(Place under grill till slightly brown if preferred).
**Spanish Dressing
Ingredients
1 teaspoon dry salad dressing (French),
½ teaspoon dry salad dressing (blue cheese)
¼ cup juice of lemon
a few drops of tabasco sauce and Worcestershire sauce
¼ cup vinegar or wine
1 teaspoon sugar.
Method
Place all ingredients in covered bottle and shake thoroughly.
Minced onion may be added or 2 tablespoons skim milk powder for variation
The sixth in our series of recipes, I hope you found menu 11 Menu 12 helpful in your weight loss efforts.