Create your own diet menu using 5 simple recipes from our healthy diet cookbook. They are tasty, fast and cheap!
Appetizer / Turkey Pinwheel Appetizers
Serving Size: 3 pinwheels
Yield: 16 servings
1 container (8 oz) garlic and herb cream cheese, low fat 6-8 inch flour tortillas, 6 slices of turkey, 3 small Roma tomatoes, 3 cups of fresh baby spinach leaves.
Place tortillas on microwaveable plate; microwave uncovered on high 10 – 15 seconds to soften. Spread 2 tablespoons of cream cheese over each tortilla. Put a slice of turkey, chopped tomatoes and spinach on tortillas and roll up lightly.Then wrap in plastic wrap. Refrigerate 2 – 3 hours to blend flavors. Cut each roll into eight 1-inch slices. Arrange with cut side down on serving plate.
Main Dish / Chicken and Broccoli Bake
Serving Size: 1/8 of the recipe
Yield: 8 servings
1 cup of rice, 1 package (10 ounce) broccoli, 3 cups of chicken meat, 2 tablespoons of oil, 2 cups of chicken broth, 1/4 cup parmesan cheese.
Cook rice in 2 cups of water. Prepare broccoli by washing it with fresh water. Cooked the chicken. Chicken should be off the bone. Put oil in large pan. Use broth from chicken you cooked or use canned chicken broth. Add broth to oil slowly. Stir to remove lumps. Add cheese and stir. Add rice, broccoli and chicken. Continue to stir. Put in a casserole pan and bake at 350 degrees for 30 minutes.
Side Dish / Brussels Sprouts with Mushroom Sauce
Serving Size:1/2 of the recipe
Yield: 2 servings
1/2 pound brussels sprouts and broccoli, 1/2 cup chicken broth, 1 teaspoon of lemon juice, 1 teaspoon of spicy brown mustard, 1/2 teaspoon of dried thyme, 1/2 cup of sliced mushrooms.
Cut brussels sprouts in half and steam them with broccoli until tender, about 6 to 10 minutes, or microwave on high for 3 to 4 minutes. In a non-stick pot bring the broth to a boil. Mix in the lemon juice, mustard and thyme. Add the mushrooms. Boil until the broth is reduced by half, about 5 to 8 minutes. Add the brussels sprouts and broccoli. Toss well to coat with the sauce.
Salad / A Simple Salad
Serving Size: 1/4 of the recipe
Yield: 4 servings
2 cucumbers, 2 tomatoes, 2 oranges, 1 lemon, 1/2 of teaspoon chili powder, 1/2 of teaspoon salt
Wash the cucumbers, oranges, tomatoes and lemon. Slice the cucumbers. Peel and cut the tomatoes into small pieces. Put cucumber and oranges in a medium size bowl. Add chili powder, lemon juice and salt.
Dessert / Frozen Fruit Cups
Serving Size: 1/18 of the recipe
Yield: 18 servings
3 bananas, 24 ounces yogurt (non-fat strawberry), 10 ounces strawberries (frozen – thawed and undrained), 8 ounces undrained, canned crushed pineapple.
Line 18 muffin-tin cups with paper baking cups. Dice bananas and put in a large mixing bowl. Stir in other ingredients. Put into muffin-tin cups and freeze at least 3 hours or until firm.