Diet Discovery

i got this from cooking light, it’s awesome. i leave the dressing on the side for two reasons, first so it doesn’t get soggy (cause it makes alot), two so everyone can choose their own. i like brianna’s poppyseed dressing on it.

Chicken-Penne Salad with Green Beans

Ingredients
2 cups uncooked penne (tube-shaped) pasta
2 cups (1-inch) cut green beans (about 1/2 pound)
2 cups shredded cooked chicken breast
1/2 cup vertically sliced red onion
1/4 cup chopped fresh basil
1 1/2 teaspoons chopped fresh flat-leaf parsley
1 (7-ounce) bottle roasted red bell pepper, drained and cut into thin strips
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon cold water
1/2 teaspoon salt
1/2 teaspoon bottled minced garlic
1/4 teaspoon black pepper

Preparation
Cook pasta in boiling water 7 minutes. Add green beans; cook 4 minutes. Drain and rinse with cold water; drain.
Combine pasta mixture, chicken, onion, basil, parsley, and bell pepper in a large bowl, tossing gently to combine.

Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat.

Yield
4 servings (serving size: 2 cups)

Nutritional Information
CALORIES 384(23% from fat); FAT 9.7g (sat 1.8g,mono 5.7g,poly 1.5g); PROTEIN 26.9g; CHOLESTEROL 49mg; CALCIUM 59mg; SODIUM 866mg; FIBER 2.6g; IRON 3.2mg; CARBOHYDRATE 47.8g
References :

Basil Chicken
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recipe ingredients
2 Tbsp. minced garlic
1 Tbsp. salad oil
4 boneless, skinless chicken breast halves
1 cup lightly packed fresh basil leaves
3 Tbsp. lemon juice
3 Tbsp. water
1 Tbsp. soy sauce
1 Tbsp. sugar
1/2 tsp. pepper

recipe directions
Pound chicken to 1/2? thickness. Combine garlic and oil in a skillet. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl. Add chicken to pan. Cook, turning to lightly brown on both sides, about 5 minutes. Cut basil leaves into thin slivers. Add 1/2 cup basil to pan, along with garlic and remaining ingredients. Cover and simmer until chicken is white in center of thickest part, 6 to 7 minutes, spooning juices over chicken often. Transfer chicken to a platter; keep warm. Boil pan juices, uncovered, over high heat until reduced to 1/4 cup. Stir in remaining sliced basil and pour over chicken.

Serves: 4 – Nutrition Information Per Serving
calories total/ fat/ sat fat /protein /fiber/ sodium (mg) /carbs
185 5 1 2 8 0 335 6
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Grilled Apple Chicken
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recipe ingredients
1 can (6 ounce) frozen apple juice concentrate, thawed
1/4 cup ketchup
2 tablespoons packed brown sugar
1 tablespoon cider vinegar
1 teaspoon dried thyme
1/8 teaspoon hot-pepper sauce
6 boneless, skinless chicken breast halves (4 ounces each)

recipe directions
The night before:

In a small saucepan, combine the apple juice concentrate, ketchup, brown sugar, vinegar, thyme and hot-pepper sauce. Cook, stirring, over medium heat until the sugar completely dissolves. Remove from the heat and cool to room temperature. Place the chicken in a single layer in a 13-by-9-inch baking pan, or in a large ziploc bag. Pour about half of the cooled ketchup mixture over the chicken, turning once to coat both sides. Cover and refrigerate both the chicken and the remaining ketchup mixture until the next day.

Coat a grill rack with nonstick spray before adding chicken. Grill chicken breasts over medium-hot coals until done, basting occasionally with the reserved apple-ketchup mixture.

Calories-170
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these are just two of the recipes that i know that have low calories and are pretty good. You can find more on this website:http://www.3fatchicks.com/diet-recipes/
don’t be offended by the name… but they have a ton of recipes… hope it helps!!!
References :

http://www.foodnetwork.com/food/lf_health

the food is Really good, it also has healthy drinks u can make. It gives u healthy dieting tip too!!! ?
References :

I hope these help and good luck!!!

DIET SUPER CHICKEN

4 whole chicken breasts, skinned and cut in half
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. garlic powder
1/2 c. diet apricot preserves
1/2 c. low cal French dressing
2 tsp. diet apple jelly
1 tsp. dry chicken bouillon

Place chicken in a foil lined pan. Combine salt, pepper, garlic powder and sprinkle on chicken. Combine and brush remaining ingredients all over chicken. Bake at 350 degrees F. for 1 hour.

DIET RICE

1 c. plain brown rice
1 c. diced celery
1 c. diced carrots
1 sm. onion
1/2 c. pecans
1 sm. can chunked pineapple
1 c. raisins

Cook rice according to directions on bag. Saute celery and carrots in pineapple juice for 10 minutes. Low heat, add onion and saute another 5 minutes. Remove from heat, add pineapple, raisins and nuts. Drain any liquid then add to cooked rice. Use soy sauce if desired. Serve as a side dish or use as a diet snack. (Can reheat in microwave.)

BAKED DEVILED TOMATOES (DIET)

4 lg. tomatoes, halved
Salt
1 tbsp. prepared mustard
2 tbsp. chopped green pepper
2 tbsp. chopped celery
1 tbsp. chopped green onion
2 tbsp. butter, melted

Place tomatoes, cut side up, in baking dish. Sprinkle with salt. Spread with mustard. Combine green pepper, celery, onion and melted shortening. Spoon over tomatoes. Bake at 425 degrees for 8-10 minutes. Makes 8 servings, 51 calories per serving.
References :
cooks.com