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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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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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