Author: Diet Center MidSouth

CAULIFLOWER RED PEPPER SOUP

1 cup onions, diced
2 tsp olive oil
3 cups cauliflower, chopped
2 cups water
2 packets Diet Center Chicken Soup
1 jar (7 oz.) roasted red peppers, rinsed, drained, and chopped
1 cup 1% milk
1 tbsp chives, minced

In a 2-quart saucepan, heat oil and sauté onions over medium heat for 1 minute. Add cauliflower and stir. Cover and reduce heat to medium-low. Cook for 5 minutes. Uncover and add water, DC Chicken Soup and red peppers. Increase up to medium, and bring to a boil. Boil uncovered for 10 minutes or until the vegetables are tender. Remove from heat and let soup cool slightly. Stir in milk. To blend the soup, you may use a hand blender or a regular blender. If using a hand blender, blend the soup in the pot until smooth. Pour into a large bowl. Repeat with remaining half of soup. When ready to serve, divide soup into four equal serving.
4 servings, 1 serving = 1 ½ vegetables, ½ fat, 1 additional

DIET CENTER’S ORANGE CHICKEN

Ingredients:
1/4 cup whole-wheat flour
8 oz. raw boneless skinless chicken breast, cut into bite-sized pieces
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 package of GPS Chicken Soup
1 tbsp. cornstarch
1 1/2 tbsp. low-sugar orange marmalade
1 1/2 tbsp. seasoned rice vinegar
1 tbsp. Splenda No Calorie Sweetener (granulated)
1 tbsp. reduced-sodium/lite soy sauce
1 tsp. chopped garlic
1 tsp. chopped ginger
Dash red pepper flakes
2 tbsp. chopped scallions

DIRECTIONS:
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. Place flour in a wide bowl.
3. Place chicken in a large bowl and season with pepper. Top with egg substitute and toss to coat.
4. One at a time, shake chicken pieces to remove excess egg and coat with flour. Evenly lay chicken pieces on the baking sheet.
5. Bake for 10 minutes, or until chicken is cooked through.
6. In a medium bowl, whisk broth with cornstarch until cornstarch has dissolved. Add marmalade, vinegar, sweetener, and soy sauce, and thoroughly whisk.
7. Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir garlic and ginger until slightly softened and fragrant, about 1 minute. Add broth mixture and red pepper flakes. Cook and stir until well mixed and slightly thickened, 1 to 2 minutes.
8. Remove skillet from heat, add chicken, and toss to coat. Serve topped with scallions and enjoy!
MAKES 2 SERVINGS
Each Serving is 3 Protein, 1 additional,
Serve with Broccoli or another Vegetable for a complete meal. Brown Rice makes a great side for this dish.

CRUNCHY CHICKEN SALAD STUFFED PITA

INGREDIENTS:
3 oz precooked chicken breast
1 tablespoon nonfat plain Greek yogurt
2 teaspoons light mayo
1 teaspoon Dijon mustard
1/4 cup diced cucumber
1/4 cup diced red onion
1/4 cup diced celery
1/4 cup romaine
Salt and black pepper to taste
Dried dill
6 1/2-inch whole-wheat pita
1 apple
2 tablespoons chopped walnuts
Cinnamon
DIRECTIONS:
Toss chicken breast with Greek yogurt, mayo, mustard and diced vegetables. Season with salt, pepper and dill. Stuff chicken salad and romaine inside pita. Serve with apple mixed with chopped walnuts and a sprinkle of cinnamon.
Exchange = 1 Starch, 1 Fat, 3 Protein, 1 Veggie, 1 Fruit

DIET CENTER THERMOGENIC FAT-BURNING STUFFED PEPPERS

1/3 cup cooked brown rice
3-4oz uncooked ground beef
1 medium fresh green pepper
1 Gold Protein Chicken Soup
½ cup tomato, puree
½ tsp garlic powder
½ tsp onion powder
Add brown ground round. Add ½ tsp garlic powder and ½ tsp onion powder to pureed tomato. Mix meat, rice, tomato mixture and chicken soup together. Stuff in green pepper. Put in microwave dish with 1 inch of water. Cook for 10 minutes in microwave.
Exchange: 1 starch, 4 protein, 1 vegetable

DIET CENTER MEXICAN CHICKEN

Ingredients
2 cups deli fresh salsa
1/4 cup chopped cilantro
1 cup fat-free sour cream
1/4 cup low-fat shredded cheddar cheese
1/2 package low sodium taco seasoning
Nonstick cooking spray
4 (4 ounce) boneless, skinless chicken breasts
Directions
1. Preheat oven to 350 degrees F.
2. In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.
3. Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.
YIELD: 4 Servings

DIET CENTER SHRIMP PASTA SALAD

8 ounces dry tri-color pasta
1 tsp celery seed
½ pound small salad shrimp (thawed if frozen)
½ cup frozen green peas
¼ cup reduced fat mayonnaise
¼ cup fat-free sour cream
1 packet artificial sweetener
1 tablespoon white vinegar
1 ½ tablespoons skim milk
1/8 teaspoon ground black pepper
Bring a large pot of water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; rinse under cold water until cool and drain. Run hot water over peas to defrost. In a large bowl, whisk together the mayonnaise, artificial sweetener, vinegar, milk, salt and pepper. Add the pasta, celery seed, peas, and shrimp and stir until evenly coated. Chill several hours before serving.
Serves 4 = 1 ½ starch, 1 protein, 1 fat, 1 additional

DIET CENTER’S CROCKPOT BBQ

1 pork loin (2-3 lbs.)
2 cans Diet Dr. Pepper
fresh garlic (lots)
1 small can diced tomatoes (14.5 oz)
1 Light Wheat Bun
Throw it all into a crock pot and let it cook on high for 8 hours. Shred the pork with a fork. If it’s difficult to do, it’s not ready yet. It should fall apart easily. There will be quite a bit of sauce at this point still. The longer you cook it, the more it will reduce.
Servings: 3 oz. pork=3 protein, 1 Starch

DIET CENTER TANGY COLE SLAW

6 cups shredded bagged cabbage
3/4 cup light mayo
3 tablespoons white vinegar
1 tablespoon mustard
pepper to taste
Servings: 1 cup of slaw= 1 Veggie, 1 Fat

MEXICAN LAYER DIP

1 (31 oz) can fat-free refried beans

1 (16 oz) container fat-free sour cream

1 (26 oz) jar salsa

1 (8 oz) fat-free shredded cheddar cheese

½ head of lettuce, chopped (or small bag of shredded lettuce)

2 tomatoes, chopped

Green onions, chopped

Jalapeno peppers, sliced

In a 9×13 pan layer refried beans, sour cream, salsa, cheese, lettuce, green onions, tomatoes.  Refrigerate 1 hour.

Serves 8

Exchange = 1 protein, 1 starch, 1 dairy, 2 vegetables

Serve with Diet Center Cheddar Double Bites, Vegetables, or Baked Tortilla Chips

DIET CENTER SHRIMP VERACRUZANA

2 teaspoons canola oil
1 bay leaf
1 medium onion, halved and thinly sliced
2 jalapeño peppers, seeded and very thinly sliced, or to taste
4 cloves garlic, minced
1 pound peeled and deveined raw shrimp, (16-20 per pound; see Shopping Tip)
3 medium tomatoes, diced
1/4 cup thinly sliced pitted green olives
1 lime, cut into 4 wedges

Preparation:
Heat oil in a large nonstick skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook until the tomatoes are almost broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with lime wedges. Also, great served over 1/3 cup of seasoned rice (1 starch)
Exchanges: 1 1/2 vegetable, 3 protein, 1 fat

DIET CENTER’S KEY LIME PIE

Drop 30 Lbs for Memorial Day when started this week!

1/4 cup boiling water
2 Key Lime Pie flavor light yogurt
1 8 oz. fat-free whipped topping
1 reduced fat prepared graham cracker crust
1 3 oz. sugar free Lime flavor gelatin (Jell-o)

Dissolve gelatin in boiling water. Set aside to cool a few minutes. With a wire whisk stir gelatin in a bowl with the yogurt. Fold in whipped topping. Reserve a little of the topping to put a dollop on the top of each slice as you serve it. Be sure to chill at least 2 hours in the refrigerator before serving.

Note: you can change up the flavors of gelatin and the yogurts and make some interesting light flavor pies.
Serves 10
Exchanges: 1 dairy, 1 starch, 2 additional

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