sample day...
WEEkEND FavoRItE
Barley and Beef Soup
Make this soup the night before to allow time for its flavors to develop.
Pour hot servings into a thermos to take for lunch, or reheat individual
portions in the microwave as needed. Serve the soup with a 1
1
⁄2-ounce slice
of crusty French bread—it’ll add 114 calories—to round out the meal.
Oatmeal with Apples, Hazelnuts, and Flaxseed
258 calories
Cooking spray or until barley is done and vegetables are
2 cups chopped onion (about 1 large) tender. Discard bay leaves. Yield: 6 servings
1 pound chuck steak, trimmed and (serving size: about 1
3
⁄4 cups).
cut into
1
⁄2-inch cubes
CaloRIEs 275; Fat 5g (sat 1.6g, mono 2.3g, poly 0.5g);
1
1
⁄2 cups chopped peeled carrot PRotEIN 21.8g; CaRb 36g; FIbER 8g; CHol 43mg;
(about 4)
IRoN 3.1mg; soDIUM 649mg; CalC 57mg
1 cup chopped celery
Barley and Beef Soup
389 calories
(about 4 stalks) A Little More
5 garlic cloves, minced serve a heftier chunk of French bread on the
1 cup uncooked pearl barley side and add a small pat of butter to amp up
5 cups fat-free, less-sodium beef this hearty meal.
broth
2 cups water
1
⁄2 cup no-salt-added tomato puree
QUICK fix
1
⁄2 teaspoon kosher salt
1
⁄
Winter Activity
4 teaspoon freshly ground black pepper
Cast-Iron Burgers with sweet potato fries
Here are common activities and the calories they
500 calories
2 bay leaves
burn after 30 minutes, based on a 150-pound
person. If you weigh more, you’ll burn more
1. Heat a large Dutch oven over medium
calories; if you weigh less, you’ll burn fewer.
heat. Coat pan with cooking spray. add
Cross-country skiing ..........................................306
chopped onion and beef to pan; cook 10 Snowshoeing .........................................................272
minutes or until onion is tender and beef
Ice-skating .............................................................238
is browned, stirring occasionally. add
Sledding or tobogganing ...................................238
Shoveling snow ....................................................204
chopped carrot and chopped celery to pan;
Downhill skiing ....................................................170
Cream Cheese–Swirled Brownies cook 5 minutes, stirring occasionally. stir in Walking through the snow ...............................170
131 calories
garlic; cook 30 seconds. stir in barley and
Having a snowball fight .....................................161
remaining ingredients, and bring to a boil.
Making snow angels ...........................................154
Building a snowman ...........................................119
Cover, reduce heat, and simmer 40 minutes
1410 calories
Pistachio Granola
132 calories
6 Lunch
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