The diet Chronicle

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

Ingredients:

•  4 hard boiled eggs.
•  1 tbsp fat free salad dressing (Miracle Whip).
•  1 tbsp mustard.
•  ½ stalk sliced celery.
•  ¼ chopping red bell pepper.
•  1 tsp pickle relish.
•  1 tbsp fresh parsley.
•  1 slice whole grain bread.
•  1 lettuce leaf.
•  ¼ sliced avocado.

Preparation:

•  Chop 1 whole egg and discard the yolks from the other 3 eggs and chop the whites.
•  In a small mixing bowl, combine all ingredients except the bread, lettuce leaf, and avocado.
•  Toast the bread and place on a small plate. Top with lettuce, egg salad and avocado.

Ingredients:

•  1 whole wheat pita.
•  ¼ c low fat pizza sauce.
•  1 portion cooked chicken breast sliced.
•  ¼ red bell pepper sliced.
•  ¼ yellow bell pepper sliced.
•  ¼ small zucchini, sliced.
•  ¼ reduced-fat shredded mozzarella cheese.

Preparation:

•  Preheat oven to 425 degrees.
•  Place the pita on a baking sheet.
•  Spoon pizza sauce evenly over the pita.
•  Top with sliced chicken, peppers, zucchini and cheese.
•  Bake for 10-12 minutes or until the cheese is melted and the pizza is heated through.
•  Slice and eat.

Ingredients:

•  ½ lean ground beef.
•  1 tbsp water.
•  2 tsp. taco seasoning mix, divided.
•  2 whole wheat pitas.
•  2 tbsp reduced-fat cream cheese, room temp.
•  2 tbsp fat-free sour cream.
•  2 tbsp salsa.
•  1 c shredded lettuce.
•  1 diced tomato.
•  ¼ c reduced fat shredded cheddar cheese.

Preparation:

•  Preheat oven to 400 degrees.
•  In medium skillet, brown ground beef over medium heat until done.
•  Drain off any fat.
•  Add water and 1 tsp taco seasoning and simmer for 3 minutes.
•  Removed from heat and set aside to cool slightly.
•  Cut each pita into 8 wedges and place on baking sheet.
•  Bake for 7 minutes or until lightly browned.
•  While the beef is cooling, combine the remaining taco seasoning, cream cheese, sour cream, and salsa in a small bowl. Mix well.
•  Divide and spread this mixture evenly onto 2 small plates.
•  Spoon a portion of the beef over the sour cream mixture and top each with half the lettuce, tomato, and cheese.
•  Place 8 baked pita wedges on each plate.

 2 servings.