Oven-Baked Omelette • 2g carbs 19g proteins

Oven-Baked Omelette - francenadeau.com

Making an oven-baked omelette is one of the easiest way to cook eggs. You mix everything in a baking dish and you let the oven cook it, which leaves you free to attend other matters. You can also make it in advance as it will stay good in the fridge for five days.

Oven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.com

The result is a low-fat, low-carbs and high-protein meal.

OVEN-BAKED OMELETTE
Energy 250 kcal Protein 19 g Carbohydrates 2 g
Fat 16 g Iron 2 mg Sodium 202 mg

You can add cheese, onions, mushrooms or anything you usually like in your omelette. With my basic recipe, the texture is always soft and moist. You may ask: where’s the salt? Well, I never add salt to my cooking. Oh, one exception: potato mash. 😉 With the garlic powder and the thyme, nobody ever missed the salt in my omelette. Of course, you can choose an other kitchen herb. See how moist it is.

Oven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.com

OVEN-BAKED OMELETTE

6   eggs
1/4 cup   milk
1 pinch   garlic powder
2 pinches   thyme

Place all the ingredients into a baking dish.  Mix everything together (I like to use a fork—easier to clean than a whip).
Cook for 25 minutes or until the centre is fully cooked: at 325F in a toaster-oven or at 375F in a regular oven.
Makes 2 portions.
You can cut the recipe in two or double it (it will take longer to cook if you double it—about 40 minutes). I use a 13 cm x 23 cm / 5” x 9” pyrex baking dish for 3-6 eggs and a 20 cm x 20 cm / 8” x 8” pyrex baking dish for 12 eggs.
Refrigerate within 1 hour.
Should be eaten within 5 days.
Reheat for 5-10 minutes in the toaster-oven (300F) or the regular oven (350F).

Oven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.comOven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.comOven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.comOven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.comOven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.comOven-Baked Omelette + 1 Tomato + 1 Plum (Daily Cooking) francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

Downtown House - pattern at francenadeau.com

Follow my blog with Bloglovin

Web site Craftsy Pattern Store Spoonflower Shop Pinterest Google+ Instagram

Daily Cooking at Amazon - francenadeau.com

Lentils and Feta Salad • 32g Carbs 18g Proteins

Lentils and Feta Salad - francenadeau.com

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

This could be lunch. This could be a snack. One thing for sure, it’s healthy, fresh and delicious.

LENTILS AND FETA SALAD

1/2 cup cooked LENTILS
1 medium TOMATO or 8 CHERRY TOMATOES, cubed
1/2 medium CUCUMBER, cubed
1/8 cup ONION or SCALLIONS (or both!), minced
1 tbs OLIVE OIL
1/4 cup FETA CHEESE, crumbled

Energy 397 kcal Protein 18 g Carbohydrates 32 g
Fat 23 g Iron 5 mg Sodium 472 mg

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

The fat comes from the cheese (8 g) and the olive oil (14 g). The feta cheese gives you proteins and adds a welcoming salty flavor to the more taste-deprived cucumber and lentils. It also contains many vitamins and minerals. The olive oil also has a good amount of vitamins and it has antioxidant properties. So, when you add feta cheese and olive oil to your salad, your adding more than just fat. Most of all, those two ingredients are the salad dressing of this dish.

1/2 CUP COOKED LENTILS
Energy 122 kcal Protein 10 g Carbohydrates 21 g
Fat 1 g Iron 4 mg Sodium 2 mg

1/4 CUP FETA CHEESE
Energy 108 kcal Protein 6 g Carbohydrates 2 g
Fat 8 g Iron 0 mg Sodium 457 mg

1/2 TBSP OLIVE OIL
Energy 121 kcal Protein 0 g Carbohydrates 0 g
Fat 14 g Iron 0 mg Sodium 0 mg

Lentils and Feta Cheese Salad - Daily Cooking - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

Thank-you-for-visiting francenadeau.com

Follow my blog with Bloglovin

Web site Craftsy Pattern Store Spoonflower Shop Pinterest Google+ Instagram

Daily Cooking at Amazon - francenadeau.com

Avocado & Havarti Sandwich + 1 Plum • 50g Carbs 18g Proteins

Avocado and Havarti Sandwich - francenadeau.com

Avocado and Havarti Sandwich - francenadeau.com

The avocado and havarti sandwich consist of two 2 slices of multigrain bread, 1 medium avocado, 1 slice of havarti cheese (the kind sold for making sandwiches) and 1 plum (for some sweetness). It will give you plenty of energy to last for a few hours. You can spread some condiment on your bread, like mustard or mayo, but I personally don’t find it necessary with the creamy avocado.

2 SLICES MULTIGRAIN BREAD + 1 MEDIUM AVOCADO + 1 SLICE HAVARTI CHEESE + 1 PLUM
Energy 557 kcal Protein 18 g Carbohydrates 50 g
Fat 39 g Iron 4 mg Sodium 435 mg

Now, 39 g may seem like a lot of fat. But 30 g of those are from the avocado, which is very good. This is 30 g of unsaturated and good-for-the-heart fat. One avocado also contains 4 g of proteins—very good, considering that it’s a fruit. And to top it all, it only contains 12 g of carbs. By comparison, the much smaller plum has 9 g of carbs.

1 MEDIUM AVOCADO
Energy 306 kcal Protein 4 g Carbohydrates 12 g
Fat 30 g Iron 2 mg Sodium 21 mg

If you want a meatless but energy-packed sandwich, this is it. This is the kind I eat before going for a long bike ride or before playing tennis.

If your avocado is ripe, it is easy to separate it from its skin by running a knife around the flesh (no need to reach under it) and by squashing the skin to make the flesh pop out. Quarters fit just right unto the bread. You’ll have to hold your sandwich with both hands to avoid the quarters from escaping, but to avoid that, simply mash the avocado into a pulp with a fork and spread it on your bread.

Avocado and Havarti Sandwich - francenadeau.comAvocado and Havarti Sandwich - francenadeau.com

One last thing: the avocado must be eaten once you’ve cut through it as it will oxidize within the hour. I’ve tried to keep it from oxidizing with lemon juice and plastic wrap, but it never worked very well for me. I like my avocado bright and shinny. 🙂

Avocado and Havarti Sandwich - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

Thank-you-for-visiting francenadeau.com

Follow my blog with Bloglovin

Web site Craftsy Pattern Store Spoonflower Shop Pinterest Google+ Instagram

Daily Cooking at Amazon - francenadeau.com