Recipes

*We are proud to showcase stories of our actual clients. Those featured on our website followed the Diet Center program and were committed to their own success. Individual results may vary.

Mexican Chickpea

4 cups cooked chickpeas
1 medium onion, minced
2 clove garlic, minced
3 jalapeno chiles or green chiles, diced
3 cups chopped tomatoes (about 3 medium)
4 tbsp extra-virgin olive oil
4 tbsp fresh lime juice
3 tbsp fresh cilantro, chopped
pepper, to taste
salt substitute, to taste (optional)

 

Combine all ingredients and let marinate for 2 hours. Adjust seasonings to taste.

Makes 8 servings. 1 serving = ½ vegetable, 1 protein, 1 starch, 1 ½ fat

Waldorf Salad

6 small apples (1 ½ pound)
juice of 1 lemon
1 stalk celery, sliced (½ cup)
6 tbsp chopped nuts
1/3 cup fat-free mayonnaise
5 ½ cups salad greens

Wash and core apples (do not peel). Cut into ½-inch cubes. Sprinkle with lemon juice to prevent browning. Combine apples, celery, nuts, and mayonnaise. Divide salad greens among 6 serving plates. Place equal portions of apple mixture on top of salad greens.

Makes 6 servings, 1 serving = 1 vegetable, 1 fruit, 1 fat, 2 additional

Grilled Yogurt Chicken

Four 4-ounce boneless chicken breast halves
1 tsp chili powder
½ tsp ground coriander
2 tbsp lime juice
2 cloves garlic, crushed
2 tsp grated fresh ginger
1 tbsp, 1 tsp vegetable oil
2/3 cup plain yogurt

Cut chicken into 1-inch pieces. Place on short skewers. Place skewered chicken into a shallow dish. In a small bowl, mix yogurt, ginger, chile powder, coriander, lime juice, and vegetable oil.  Pour yogurt mixture over chicken and turn to coat completely with marinade. Cover and refrigerate for at least 6 hours. Heat grill. Place skewered chicken on grill and cook 8 to 12 minutes on each side, baste occasionally with marinade.

Makes 4 servings, 1 serving = 3 protein, 1 fat, 1 additional

Diet Center Flatbread Pizza

Diet Center Flatbread Pizza

1 Flatout® Light Flatbread
1/2 tsp dried Italian seasoning
1 Tbs No salt added tomato sauce
1/8 tsp garlic powder
½ cup or 4oz fat free mozzarella or mix 2 oz fat free feta with fat free mozzarella
Non fat cooking spray-olive oil flavor or butter flavor

Preheat oven to 350°F. Lightly spray both sides of Flatout bread place on pizza stone or cookie sheet cook for 6 minutes to crisp bread. In a small bowl mix tomato sauce with seasonings. Add toppings, return to oven and cook 6 more minutes. Remove, cut into slices and enjoy!

Serves 1= 1 starch, 1 dairy, 1 additional

Optional toppings:
½ cup vegetables add 1 vegetable to serving
3 oz. (1/3 cup) diced chicken, ground beef, ground turkey, or ¾ c cooked shrimp adds 3 protein to serving

Diet Center Blueberry Oat Muffins

1 cup oats (quick or old fashioned, uncooked)
1 cup non-fat buttermilk
1/4 cup egg substitute or 2 egg whites
2 tbsp margarine, melted
1 cup all-purpose flour
Sugar substitute (heat stable) equivalent to 3 tbsp sugar
1 tsp baking powder
1/2 tsp baking soda
1 cup fresh or frozen blueberries

Heat oven to 400 degrees. Spray muffin cups with nonstick cooking spray. In a bowl, mix oats and buttermilk well. Let mixture stand 10 minutes. Stir in egg substitute and margarine. In a large bowl, combine flour, sweetener, baking powder, and baking soda. Add oat mixture to flour mixture. Mix just until dry ingredients are moistened. Do not overmix. Gently fold in blueberries. Fill muffin cups almost full. Bake for 20 to 25 minutes, or until golden brown. Cool muffins in pan on a wire rack for 5 minutes before removing. Enjoy!

Yields 12 muffins, 1 serving = 1 muffin = 1 starch, 1/2 fat

BAKED MOZZARELLA STICKS

Ingredients:
12 sticks of mozzarella (Sargento low sodium is suggested for less salt and it has best flavor)
1 Large Egg, beaten
2 Tbsp Flour
5 Tbsp Panko
5 Tbsp Italian Seasoned Bread Crumbs
2 Tbsp Parmesan Cheese
1 Tbsp died Parsley
Olive Oil Cooking Spray

Directions:

Cut the cheese sticks in half, making 24 slices, then put the slices in the freezer until completely frozen. Beat the egg in a small bowl. Use a separate bowl to combine the bread crumbs, panko, dried parsley, and parmesan cheese . To bread the cheese sticks: First dip the frozen cheese stick into the flour(shake off excess), then into the egg, then into the bread crumb mixture. You can place on wax paper tray and place in freezer if not ready to cook them yet. Once all of the 24 sticks are coated, place them on a baking sheet that is covered with aluminum foil. Spray the foil with Olive Oil cooking spray. (this will keep cleanup to a minimum, and keep the sticks from sticking!) After sticks are on baking dish, lightly coat them with spray as well. Bake in the oven at 400 degrees for about 4 minutes on one side, then 4 minutes on the other. They need to be watched closely so they don’t melt completely! *Serve hot right out of oven because like any cheese as they cool, they will harden .

Makes 24 Sticks. Serving Size = 2 Sticks  Exchange 2 Protein, 1 Starch, 1 Fat

DIET CENTER STUFFED SHRIMP

8 oz jumbo shrimp, (about 6-8), peeled with tails
½ cup chopped mushrooms
2 T chopped onion
½ clove garlic, minced
4 Ryvita crackers, finely crushed
1 egg white, whipped
1 T chopped pimento
¼ tsp lemon pepper
½ tsp salt substitute
Lemon wedges, optional

Preheat oven to 400 degrees. In a skillet sprayed with Pam, sauté mushrooms, onion and garlic over medium heat until tender. Remove from heat and stir in Ryvtia crumbs, pimento and whipped egg white. Cut a slit on the underside of each shrimp, don’t cut all the way through and remove the vein. Spray each shrimp with Pam to coat. Mound the stuffing mixture in the hollow of each shrimp. Place in a baking dish sprayed with Pam and bake 8-10 minutes or until hot. Shrimp will turn pink. Serves 2. Enjoy!

Diet Center Oven Fried Catfish

3 oz Catfish Fillets
1tsp. mayonnaise
¼ cup cornmeal
Garlic Powder
Salt
Pepper
Lemon Juice

Wash fish and pat dry with paper towel. Season with salt, pepper, and garlic powder. Apply a light layer of mayonnaise to one side of fish. Roll fillet in cornmeal. Place on a cookie sheet lined with foil, that has been sprayed lightly with cooking spray. Bake at 450-500 degrees for 10-12 minutes or until golden brown. Remove from oven and sprinkle with lemon juice.

Serving = 3 protein, 1 additional