YMCA Healthy Living Magazine, powered by n4 food and health Winter 2017 | Page 13

Meatless Monday:
Vegetable Frittata
DAY 1

Method:
1
2
3
4
5
Method:
Cook the onion in olive oil.
Add the tomato paste/sauce.
Add beans and lean meat (optional)
Heat the rice in the microwave.
Serve rice on a plate, add the mix
and cheese on top with the leafy
greens on the side with a drizzle of
olive oil.
DAY 3
Soup’s Up!
1 Cook the onion using olive oil in a
pan.
2 Add the vegetables to the pan and
cook until soft.
3 Add lean meat until brown each
side.
4
5
6 Add egg.
Ingredients:
•
•
•
•
•
Eggs
Vegetables
Onion
Cheese
Leafy Greens
Heat rice in microwave.
Plate with rice underneath and
fried vegetable and meat mix on
top. Season as desired.
Perfect (Healthy)
Parmigiana
DAY 5
Method:
1
2 Cook onion in a pan with olive oil. Ingredients:
Using microwave cook a bag of
vegetables. 3 Cover the bottom of a pan with
beaten eggs. 4
5 Add vegetables and onion. •
•
•
•
•
6
7
8 Add low fat cheese.
Cover the rest of the mix with
beaten eggs.
Cook until ready.
Serve with leafy greens as a side
salad drizzled with some olive oil
on top.
DAY 2
Mexico Madness
Onion
Tomato paste/sauce
Beans
Vegetables
Cheese
Method:
1 Cook the onion in olive oil until
brown.
2 Prepare a pot of boiling water with
a dash of salt.
3 Add onion, beans, tomato paste/
sauce and vegetables into the pot.
4 Serve with cheese on top and add
salt (sparingly) and pepper if desired
DAY 4
Simple Stir Fry
Ingredients:
•
•
•
•
•
•
•
Beans
Low fat cheese
Leafy greens
Onion
Lean meat (optional)
Rice
Tomato paste/sauce
Ingredients:
•
•
•
•
•
Lean meat
Vegetables
Onion
Rice
Egg
Ingredients:
•
•
•
•
•
Lean meat
Onion
Vegetables
Rice
Cheese
Method:
1 Cook onion in olive oil until golden
brown.
2
3 Add vegetables and grill until soft.
4
5
6 Sprinkle cheese on top (optional).
Cook meat in a separate pan in
olive oil and a pinch of salt and
pepper.
Warm rice in microwave.
Plate and serve with rice,
vegetables and meat on separate
parts of the plate.
With a little bit of planning and
preparation, you can successfully turn
a few ingredients into delicious meals
that can also help you escape winter
without gaining any additional winter
bulge! Enjoy!
WINTER 2017 YMCA HEALTHY LIVING MAGAZINE
13