Sunday, October 08, 2006

Main Course Diet Menus

Rainbow Chicken

Ingredients for this low calorie, low fat recipe are:
1 small chicken breast
1 fresh orange
Buttered Flavored Non-Stick Cooking Spray
Salt, Pepper
Skin and wash chicken breast. Next, blot dry then squeeze 1/2 of the juice from orange onto chicken. Salt and pepper.
Place into oven on a non-stick pan sprayed with non-stick cooking spray. Cook chicken until golden. Remove and drizzle with the following orange sauce:
Cook remaining juice with 1/2 teaspoon of cornstarch until thick in microwave stirring often. Pour carefully over chicken. Grate 1/2 teaspoon of orange rind over chicken.
Serve with:
1 cup of fresh green beans seasoned with no calorie butter spray;
1/2 cup of white or brown rice with no calorie butter spray;
a side salad of lettuce, tomatoes and cucumber with 1 Tablespoon of low calorie salad dressing (40 calories), and:
a slice of bread (60 calories).

Pigs in the Blankets

Ingredients for this low calorie, low fat recipe are:
2 Biscuits (220 calories)
1/2 Frankfurter that has been 'fried off' in non-stick cooking spray (110 calories)

Wrap frank in his biscuit blanket and bake according to biscuit package directions. Dip into a bit of mustard if desired OR a small spoon of jam.

Mama's Meatloaf

Ingredients for this low calorie, low fat recipe are:
1 pound of extra lean ground beef (turkey also works well)
2 slices of bread torn into tiny bits
Salt & Pepper
1 Egg
1 cup of Catsup
1/2 Bell Pepper cut into rings
1/2 Onion cut into rings

Mix beef, bread salt, pepper and egg together. Press into non-stick baking pan. Top with bell pepper and onion rings; then top with catsup.

Bake at 350 degrees in pre-heated oven until done - about 30 minutes.

Serve with salad, baked potato and bread.

King Salmon

Ingredients for this low calorie, low fat recipe are:
1 Salmon Fillet (about 3 ounces)
Salt
Lemon Pepper
Dried Rosemary
Butter Flavored non-stick cooking spray

Rub salmon with salt, lemon pepper and rosemary. Spray non-stick pan with cooking spray. Bake at 350 degrees in pre-heated oven until fish is flaky.

Serve with salad, green beans and bread.

enjoy the main course!

All menus are from Diet Bites

Main Course Diet Menus

Rainbow Chicken
Ingredients for this low calorie, low fat recipe are:
1 small chicken breast
1 fresh orange
Buttered Flavored Non-Stick Cooking Spray
Salt, Pepper
Skin and wash chicken breast. Next, blot dry then squeeze 1/2 of the juice from orange onto chicken. Salt and pepper.
Place into oven on a non-stick pan sprayed with non-stick cooking spray. Cook chicken until golden. Remove and drizzle with the following orange sauce:
Cook remaining juice with 1/2 teaspoon of cornstarch until thick in microwave stirring often. Pour carefully over chicken. Grate 1/2 teaspoon of orange rind over chicken.
Serve with:
1 cup of fresh green beans seasoned with no calorie butter spray;
1/2 cup of white or brown rice with no calorie butter spray;
a side salad of lettuce, tomatoes and cucumber with 1 Tablespoon of low calorie salad dressing (40 calories), and:
a slice of bread (60 calories).

Pigs in the Blankets
Ingredients for this low calorie, low fat recipe are:
2 Biscuits (220 calories)
1/2 Frankfurter that has been 'fried off' in non-stick cooking spray (110 calories)

Wrap frank in his biscuit blanket and bake according to biscuit package directions. Dip into a bit of mustard if desired OR a small spoon of jam.

Mama's Meatloaf
Ingredients for this low calorie, low fat recipe are:
1 pound of extra lean ground beef (turkey also works well)
2 slices of bread torn into tiny bits
Salt & Pepper
1 Egg
1 cup of Catsup
1/2 Bell Pepper cut into rings
1/2 Onion cut into rings

Mix beef, bread salt, pepper and egg together. Press into non-stick baking pan. Top with bell pepper and onion rings; then top with catsup.

Bake at 350 degrees in pre-heated oven until done - about 30 minutes.

Serve with salad, baked potato and bread.

King Salmon
Ingredients for this low calorie, low fat recipe are:
1 Salmon Fillet (about 3 ounces)
Salt
Lemon Pepper
Dried Rosemary
Butter Flavored non-stick cooking spray

Rub salmon with salt, lemon pepper and rosemary. Spray non-stick pan with cooking spray. Bake at 350 degrees in pre-heated oven until fish is flaky.

Serve with salad, green beans and bread.

Enjoy the main course!

All menus are from Diet Bites