Saturday, February 18, 2012

Dash Diet Meals # 3- Omelet, Honey Garlic Lamb Ribs

Dash Diet Day # 3

I found some lab ribs while shopping at the store last night. It is rare to find lamb so I  decided I will make a meal with reduced salt.  The problem with the ribs is the same with pork ribs is that it is a very fatty cut. Lamb chops a better for the diet and you could most certainly use those instead.  I reduced the amount of fat by trimming as much fat away as possible before cooking as I do this with most meats. 

Finding low sodium ham may be a problem. While shopping last night at the super Wal-Mart I was not able to find any. You want the sodium content to be 140 mg or less.

I will have to find a source of WellShire Farm which claims 80 to 90 mg depending on they type or Sara Lee is another source on low fat ham. I will be on the search. 

Daily Goal: 2,000 [1,600] (1,200) calories 

Omelet Breakfast

Omelet with 1/2 diced tomato
2 slices whole wheat toast [1] (0) 
4 teaspoons jam [2 teaspoons] (0)
1 Small banana
8 oz. nonfat milk


Ham and Swiss Sandwich:
  2slices whole grain bread [(1)]
  2 oz. ham
  1 oz. low-sodium, low fat Swiss cheese [(.6 oz.)]
  1/4 cup shredded cabbage or lettuce mix
   2 slices tomato
1/2 cup baby Carrots
8 grape tomatoes
1 apple [(small)]


2 oz (2 ribs) .Honey Garlic lamb ribs 
1 baked potato [(1/2)]
1 cup steamed broccoli
1 1/2 cup mixed salad with 2 T. low fat and salt dressing [(1 T.)]
Skinny Cow Ice cream sandwich



1/2 cup egg substitutes or 4 egg whites
1/4 cup diced red peppers
1/2 tomato chopped
1/4 cup onions

Heat a nonstick pan over medium heat, spray with nonstick cooking spray. saute the peppers and onions until slightly soft.

Pour the eggs over the peppers and onions. Carefully lift the sides of the omelet as eggs starts to set and let the uncooked egg flow under. Repeat until the egg is almost all the way set. Add chopped tomatoes to one side. Fold the egg over the tomatoes. Slip onto a plate. 

Honey Garlic Lamb Ribs

3 lbs. lamb ribs
2 cloves garlic, crushed
Small amount of ginger crushed or 1 teas. dried ginger
1/2 c. soy sauce, low salt
1/2 cup sake wine or pineapple juice
1/2 cup honey

Make sure you take the extra fat off of the ribs to moderate the lamb taste and make the dish less fattening.
Place the lamb in a baking dish. Crush the garlic and ginger on the bottom of a mixing bowl. Add the other ingredients. Mix well; pour over lamb. refrigerate at least three hours or over night, turning occasionally. Place lamb on grill reserving marinade. You could also pan broil the lamb.If using a grill cook 6 to 7 inches from heat source or bake in the oven at 400 degree F (200 degrees C). Cook at least15 to 17 minutes each side or until it is done to your preference. Make sure you brush frequently with the marinade you reserved. 4 servings.

Servings Per Recipe: 6
Amount Per Serving
Calories: 510
  • Total Fat: 37g
  • Cholesterol: 112mg
  • Sodium:   276.33mg 34% 
  • Total Carbs: 10.4g
  •     Dietary Fiber: 1g
  • Protein: 25.8g

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