5/21/12

Have already had 1075 calories today and it is only 7:10am, that is a new fucking record. I will be fasting for the rest of the day and then I will start my program:

Must fast 3 days every week and my weekly calorie intake must be 200 or less, meaning all 7 days combined can only be 200 or less calories. 

work outs: Not recommended but you must stretch every chance you get for as long as you can.

Allowed foods/beverages: You may only drink water, green tea, or black coffee. You may eat chicken broth or Broccoli, Cannelloni Bean & Cheddar Soup

Chicken broth is easy to find you can simply buy Chicken Noodle soup and drain the liquids throwing the noodles and chicken away, or you can buy a can of just plain chicken broth.

Cannelloni Bean & Cheddar Soup

This is easy to make and only takes 20 minutes!

6 servings, scant 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

NUTRITION PROFILE:

• Diabetes appropriate 
•  Low calorie 
•  Low carbohydrate 
•  Low cholesterol 
•  High calcium 
• High fiber 
•  Gluten free 

INGREDIENTS:

• 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
• 1 cup water
• 1 pound broccoli crowns, trimmed and chopped (about 6 cups)
• 1 14-ounce can cannellini beans, rinsed (see Tip)
• 1/4 teaspoon salt
• 1/4 teaspoon ground white pepper
• 1 cup shredded extra-sharp Cheddar cheese

PREPARATION

1. Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.

TIPS & NOTES

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

NUTRITION

Per serving:

152 calories; 7 g fat ( 4 g sat , 0 g mono ); 20 mg cholesterol; 15 g carbohydrates; 11 g protein; 6 g fiber; 558 mg sodium; 491 mg potassium.

Nutrition Bonus: 

Vitamin C (94% daily value), Vitamin A (25% dv), Calcium (21% dv)

Carbohydrate Servings: 1/2

Exchanges: 

1 starch, 1 vegetable, 1 1/2 lean meat

MORE HEALTHY RECIPE IDEAS

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Low-Calorie Soup Recipes

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