Category: Recipes

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

DIET CENTER SOUR CREAM ENCHILADAS

16 oz. fat free sour cream
1 can fat free low-sodium cream of chicken soup
1 TBSP fresh chopped cilantro (1/2 TBSP dried)
2 1/2 cups cooked shredded chicken breast
1 can Mexican Rotel
1 cup chopped onions
16 corn tortillas
8 oz. shredded pepper jack and Colby cheese blend
1 can diced green chilies
In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside. Combine the chicken, Rotel, onions and green chilies in a pan sprayed with cooking spray. Heat until onions are transparent. Warm the tortillas until flexible. Fill each tortilla with about 2 TBSP chicken mixture and about 1TBSP cheese. Roll tortilla up and place seam side down in a 9 x 11 dish sprayed with cooking spray. Pour over the sour cream sauce and top with the remaining cheese. Bake in a 350-degree oven for about 30 minutes
Makes: 16 enchiladas
Exchange: 1 enchilada = 1 starch, 2 protein, 1 Additional, 1 Fat

DIET CENTER BUFFALO CHICKEN MEATBALLS

2 lb ground turkey or chicken breast
½ cup Panko breadcrumbs
1/4 cup fat free milk
1/4 cup egg substitute
1/4 cup minced onion
1 tsp. garlic powder
1/4 tsp. pepper
Franks Red Hot Buffalo Sauce
24 toothpicks
Preheat oven to 400 degrees. In a mixing bowl, add the ground chicken, breadcrumbs, egg, onion, garlic, pepper, and one teaspoon hot sauce. Mix until all ingredients are well combined. Form into balls using 1 tablespoons of mixture for each. Spray a casserole dish with light cooking spray and drizzle hot sauce on bottom of dish. Place the meatballs in a row in the dish and insert toothpick and drizzle hot sauce on each meat ball. Bake for about 20-25 minutes until cooked thoroughly.
Makes about 24 small meatballs.
Makes a great appetizer platter when served with Fat Free or low-fat ranch or Bleu cheese salad dressing with carrots and celery on the side.
Exchange: 2 meatballs = 1 protein, 1/4 starch, 1/2 additional

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