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Free Diet Recipes


2     boneless, skinless chicken breasts,  cut into 3/4-inch pieces
1     cup sliced mushrooms
1     cup chicken stock
1/4  cup nonfat milk
1     tablespoon cornstarch
4     shallots, sliced
2     teaspoons fresh parsley, chopped
8     ounces fettuccine
salt and pepper to taste
1/2   teaspoon freshly ground nutmeg

Coat a nonstick pan with cooking spray and brown the chicken. Remove and set aside. Respray the pan and sauté the shallots until opaque. Add mushrooms and 1 teaspoon salt. Cook over medium heat until mushrooms just begin to brown. Add chicken and chicken stock. Cook until liquid is reduced by one-half. Dissolve cornstarch in nonfat milk. Add to sauce. Remove from heat and stir until thickened. Add parsley, nutmeg, and salt and pepper to taste. Cook pasta in 4 quarts of lightly-salted boiling water until al dente. Drain and add to sauce. Toss and serve.

Nutrition Totals Per Serving:
Servings:                 2
Calories:               676
Protein:                 35g
Carbohydrates:    125g
Fat:                        4g



2    pounds ground turkey breast
1    envelope Lipton Instant onion
soup mix    (nonfat)
2   egg whites
1    tsp. garlic salt
1   small can tomato paste

Combine the first three ingredients in a bowl and mix well by squishing the ingredients through your fingers (there is no kitchen tool that works better for mixing meat loaf than a thoroughly washed, bare hand). Shape the mixture into a ball and press it into a loaf pan that has been sprayed with cooking spray. Spread the tomato paste over the top of the meat loaf and sprinkle with garlic salt. Bake in a 350-degree oven for 40minutes, or until a thermometer inserted in the center of the loaf registers 185 degrees.

Nutrition Totals per Serving:
Servings:  4-approx. 8 oz.
Calories:                      360
Carbohydrates :              2g
Protein:                        40g
Fat:                               1g

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