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Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 11 Menu 12

Your low-Fat, cholesterol and calorie menus

The penultimate recipe, let’s have a look at Menu 11 Menu 12.Menu 11 Menu 12: Chef

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.

Recipes – Menu 13 Menu 14

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