The diet Chronicle

Ingredients:

•  1 lb. cooked and shredded chicken breast.
•  4 sliced green onions.
•  2 tbsp chopped cilantro.
•  1 minced jalapeno.
•  3 cans green enchilada sauce.
•  8 corn tortillas.
•  1 c reduced-fat shredded cheddar cheese.
•  ½ c salsa.
•  ½ c light sour cream.
•  1 diced tomato.
•  ¼ c sliced black olives.

Preparation:

•  Preheat oven to 350 degrees. Lightly coat a 9” x 13” baking dish with cooking spray.
•  Lightly coat a large skillet with cooking spray and place over a medium-high heat.
•  Add green onion, cilantro, and jalapeno. Sauté for 2 min. Add chicken and 1 can of enchilada sauce.
•  Cook, stirring occasionally until heated through – about 5 minutes.
•  Pour the other 2 cans of enchilada sauce in a medium bowl and microwave until warm – about minutes.
•  Dip each tortilla in the heated sauce and fill with 1/8 of the chicken mixture.
•  Roll up and place seam-side down in the baking dish.
•  Pour remaining heated sauce over enchiladas and sprinkle with cheese.
•  Bake until heated through and cheese is melted – about 15 minutes.
•  Divide lettuce onto four plates and place a portion of enchiladas on top.
•  Top with a spoonful of salsa and a dollop of sour cream, tomatoes, and olives.

 4 servings.

Ingredients:

•  2 tbsp. olive oil.
•  1 chopped onion.
•  4 carrots peeled and chopped.
•  4 chopped celery stalks.
•  4 bay leaves.
•  ½ tsp ground black pepper.
•  12 c fat-free chicken broth.
•  2 c water.
•  2 lb. chicken breast cut into bite-size pieces.
•  1 lb. whole wheat or no yolk noodles.
•  2 tbsp chopped dill.

Preparation:

•  Heat olive oil in a large pot over medium heat.
•  Add chopped onion and sauté for about 4 min.
•  Add carrots, celery, bay leaves, black pepper, chicken broth and water.
•  Bring to a boil over high heat.
•  Add chicken and bring back to boil.
•  Add noodles and simmer until tender – about 8 minutes. Reduce heat to low.
•  Remove bay leaves and stir in parsley and dill.

 8 servings.

Ingredients:

•  1/2 cup chopped Celery.
•  1/2 cup diced Onion.
•  1/2 cup diced Green Pepper.
•  1.5 cups of diced Fat-Free Ham.
•  1.5 cups of diced cooked boneless/skinless Chicken Breast.
•  1/2 cup Chicken Broth.
•  1 14 oz can of Diced Tomatoes (not drained) or 2 medium fresh diced tomatoes.
•  1 tbsp Hot Sauce.
•  1-2 tsp Cajun Seasoning.
•  1-2 tsp Dried Jalapeño Pepper.
•  1/2 cup Brown Rice (uncooked).

Preparation:

•  In a non-stick pot, or one sprayed with cooking spray, sauté Celery, Onion, and Green Pepper until Onion is tender.
•  Add Broth, Tomatoes, meat, and seasonings.
•  Bring to a boil for 5 minutes stirring frequently.
•  Add rice and simmer for 15 minutes stirring frequently until rice is cooked and consistency is as desired.

Ingredients:

•  1+ pounds of top bottom roast (or sirloin).
•  1 8oz container of fat free sour cream.
•  1-2 tbsp(s) of beef granules or powder.
•  1 tbsp of flour.
•  Whole wheat pasta.
•  Eggies are optional.  Recommended:  Mushrooms, broccoli.

Preparation:

•  Cut your beef into cubes or strips (if you use the round bottom roast, it is best to tenderize it).
•  Place the beef into a pan that is sprayed with cooking spray.
•  Cook until the beef is slightly brown (10-15 minutes).
•  While your beef is browning, combine 8oz of sour cream, a tbsp of flour and 1-2 tbsp(s) of beef granules or powder.
•  Mix them together (will look light brown).
•  After beef is slightly brown, pour the sour cream mix over it.
•  Stir and let it cook for about 8-10 minutes.
•  While this is cooking, boil water and cook pasta.
•  When finished place one serving of pasta on a plate and cover with meat and sauce.

Ingredients:

•  2 cups of cooked brown rice.
•  1 16oz bag of mixed veggies (any kind).
•  1 pack of chicken breast cut up.
•  3 table spoons soy sauce.
•  2 eggs (1 whole, 1 egg white beaten).
•  Cooking spray.

Preparation:

•  Cook brown rice according to package and set aside.
•  Cook cut up chicken breast until done and set aside.
•  Cook beaten eggs (scrambled style) and set aside.
•  Cook mixed veggies according to package.
•  Spray large skillet with cooking spray, add chicken, eggs, and veggies. Stir and cook until heated through well.
•  Add the 3 tablespoons of soy sauce (or according to taste) to mixture in skillet.
•  Cook for about 10 minutes  to make sure it is heated through.

Ingredients:

•  1 tbsp sesame oil.
•  1 tbsp minced garlic.
•  1 tbsp minced ginger.
•  1 tbsp minced scallions.
•  1 pound boneless, skinless, chicken breasts, sliced into strips.
•  1 cup broccoli spears.
•  1 cup julienne carrots.
•  1/2 pound green beans, chopped.
•  1/2 cup julienne red pepper.
•  1 cup quartered button mushrooms.
•  3 heads baby bok choy, chopped.
•  Low sodium teriyaki sauce.

Preparation:

•  Heat the oil in a wok over high heat.
•  Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes.
•  Add the chicken. Sauté until the edges are brown, about 3 to 4 minutes.
•  Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender.
•  Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness.
•  Taste and adjust seasonings. Serve immediately.

Ingredients:

•  1 ½ lbs. lean ground turkey.
•  1 chopped onion.
•  4 egg whites.
•  1 c salsa.
•  ¾ oats, uncooked.
•  1 pkg. dry vegetable soup mix.
•  ¼ tsp ground black pepper.
•  ½ c ketchup.
•  6 portions red potatoes.
•  2 lbs. green beans.
•  ¾ c skim milk.
•  2 tbsp Butter Buds.

Preparation:

•  Preheat oven to 350 degrees F.
•  In large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup mix, and pepper.
•  Press mixture into 9” x 5” loaf pan and spread ketchup over top.
•  Bake in oven until no longer pink in the center – about 60 minutes.
•  About 25 minutes after putting the meatloaf in the oven, cut potatoes into 1” chunks.
•  Place in large saucepan and cover with water.
•  Bring to a boil over high heat. Reduce heat to medium and simmer until tender – about 20 minutes.
•  Cut stems off green beans and place in a large saucepan with 1” of water. Heat to boiling over high heat.
•  Then reduce heat and simmer uncovered for 6-8 minutes until crisp-tender. Drain.
•  Remove meatloaf from oven and let sit 5 minutes before slicing.
•  Drain potatoes and return to pan. Mash while adding skim milk a little at a time.
•  Add butter buds and mash vigorously until light and fluffy.

Ingredients:

•  1 ½ lb. lean ground turkey.
•  2 egg whites.
•  ½ c dry breadcrumbs.
•  ¼ c water.
•  ½ finely chopped onion.
•  2 cloves minced garlic.
•  ¼ c parsley.
•  2 tsp dried basil.
•  1 tsp ground black pepper.
•  3 c low-fat marinara pasta sauce.
•  12 oz. spaghetti
•  ¼ c reduced-fat Parmesan cheese.

Preparation:

•  Preheat oven broiler.
•  In large mixing bowl, combine turkey, egg white, breadcrumbs, water, onion, garlic, parsley, basil and black pepper.
•  Mix thoroughly and shape into 1 ½” diameter meatballs.
•  Arrange meatballs on a baking sheet and place under broiler for 10-12 minutes turning occasionally until they are browned on all sides.
•  In a large saucepan, combine sauce and meatballs. Simmer on low for about 20 minutes.
•  While the sauce is simmering, prepare spaghetti according to package directions.
•  Plate and top with Parmesan cheese.

 6 servings.

Ingredients:

•  1 medium russet potato.
•  2 tsp fat-free chicken broth.
•  ¼ c low fat cottage cheese.
•  ¼ c chopped cooked chicken.
•  ¼ c cooked broccoli.
•  ¼ c salsa.
•  1 tbsp chopped cilantro.

Preparation:

•  Pierce potato several times with fork. Place in microwave and cook on high 5-8 minutes until tender. Let stand 1 minute.
•  Use knife to cut an “X” in the top of the cooked potato.
•  Press ends slightly to open potato and pour chicken broth into opening.
•  Top potato with cottage cheese, chicken, broccoli, and salsa. Place filled potato in microwave and cook on high for 30 more seconds.
•  Sprinkle top with fresh cilantro.

Ingredients:

•  4 portions cooked chicken (about 1 lb.) in bite size pieces.
•  1 bag coleslaw mix.
•  4 chopped green onions.
•  2 tbsp light sesame oil.
•  1/3 c rice vinegar.
•  ¼ c light soy sauce.
•  ½ tsp ground ginger.
•  1 c crisp chow mein noodles.

Preparation:

•  In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions.
•  In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger.
•  Drizzle over chicken mixture and toss to coat.
•  Divide into 4 portions and top with chow mein noodles.

 4 servings