Healthy Recipes | Diet Center Mid-South

Recipes

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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

Diet Center's Chicken & Broccoli Stir-Fry

--Skip the Chang's and save 1,400 Calories!

2 cups broccoli, pre-cut florets ½ cup onion, chopped
¼ tsp lemon
pepper
4 tsp canola oil
¼ tsp dried ground thyme
1 clove garlic, minced
4 chicken breast halves, boneless skinless (1 lb) 

1 cup halved cherry tomatoes
nonstick cooking spray

Spray a cold large skillet with nonstick cooking spray. Preheat skillet over medium heat. Add broccoli, onion, lemon pepper, and thyme to skillet. Cook and stir for 3 to 4 minutes or until vegetables are crisp-tender. Remove vegetable mixture from the skillet; keep warm. Add oil and garlic to hot skillet. Add chicken to skillet. Cook chicken over medium-high heat about 10 minutes or until chicken is no longer pink, turning once. Add cherry tomatoes and return vegetable mixture to skillet. Cover and cook 1 to 2 minutes or until heated through.

Yield: 4 Servings. One serving = 3 protein, 1 vegetable, 1 fat

DIET CENTER ZESTY CHICKEN PASTA

Ingredients:
1 cup cooked enriched or whole-wheat thin spaghetti noodles (1 ½ oz dry)
1 tsp canola or olive oil
Two 4-ounce skinless chicken breast
¼ cup tomato sauce
1 tsp low-sodium soy sauce
1 tsp Italian seasoning
¼ tsp crushed red pepper or to taste
2 tbsp fat-free Parmesan cheese

Heat oil in a medium sauté pan. Sprinkle chicken with ½ teaspoon Italian seasoning. Brown chicken over medium heat on both sides. Add tomato sauce, ½ teaspoon of Italian seasoning, soy sauce and crushed red pepper. Cover and simmer for 15 to 20 minutes or until chicken is cooked through. Add cooked noodles to pan and heat through. Serve. Top with grated fat-free Parmesan cheese.

Serves 2, 1 serving = 3 protein, ½ fat, 1 starch, 2 additional

CHICKEN WALDORF SALAD

8 Ounces Cooked Chicken (We use rotisere-white meat, precooked to keep the kitchen cool)

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

Chop cooked chicken. 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 = 3 Protein 1 vegetable, 1 fruit, 1 fat, 1 additional

CHICKEN CHILE` CHEESE QUESADILLA

1 Package “Mission” Low Carb/Low Cal Whole Grain Tortillas
2 Cups Kraft Fat Free Cheddar Cheese
2 Cups Shredded Rotisserie Chicken (no skin)
1/4 cup sliced green onions (4 medium)
1 cup low sodium salsa (the fresher the better)
Pam

1) Top one half of each tortilla with cheese, chicken, green chiles and onions. Fold other half of each tortilla over filling: press down with back of pancake turner/spatula. Lightly spray Pam on both sides of the filled tortillas.

2) Heat 12 inch non-stick skillet over medium heat. Cook 2 filled tortillas at a time 3-4 minutes, turning once, until golden brown and heated through. Cut into wedges and enjoy.

1 quesadilla is 1 starch, 3 protein,1 additional,1 dairy

DIET CENTER SESAME CRUSTED HALIBUT

1 1/2 lb halibut, cut into 4 equal pieces
1 egg white, slightly beaten
1/3 c sesame seeds 
1 tbsp margarine 
1/2 lemon, cut into wedges 

Season fillets with salt substitute (optional). Brush meat side (not skin side) with egg white. Spread sesame seeds on a plate. Gently press each fillet meat side down into sesame seeds to coat. Melt margarine in large nonstick skillet over low heat. Place fillets sesame side down in pan, and cook until slightly golden on bottom, about 3 minutes. Turn each fillet skin side down, cover, and cook over low heat until fish flakes easily when tested with fork, 4 to 5 minutes. Cooking time will vary depending on thickness of fish. Avoid overcooking, which will cause fish to be dry. Garnish with a lemon wedge.
Makes 4 servings, 1 serving = 1 fillet = 4 ½ protein, 2 fat

 

 

CHICKEN CHILE` CHEESE QUESADILLA

1 Package “Mission” Low Carb/Low Cal Whole Grain Tortillas
2 Cups Kraft Fat Free Cheddar Cheese
2 Cups Shredded Rotisserie Chicken (no skin)
1/4 cup sliced green onions (4 medium)
1 cup low sodium salsa (the fresher the better)
Pam

1) Top one half of each tortilla with cheese, chicken, green chiles and onions. Fold other half of each tortilla over filling: press down with back of pancake turner/spatula. Lightly spray Pam on both sides of the filled tortillas.

2) Heat 12 inch non-stick skillet over medium heat. Cook 2 filled tortillas at a time 3-4 minutes, turning once, until golden brown and heated through. Cut into wedges and enjoy.

1 quesadilla is 1 starch, 3 protein,1 additional,1 dairy

DIET CENTER'S BREAKFAST PIZZA

½ lb lean ground turkey sausage- fresh or frozen
1 can reduced fat crescent rolls
1 cup frozen unseasoned shredded hash brown potatoes
½ cup 2% shredded cheddar cheese
½ cup 2% shredded mozzarella cheese
3 whole eggs or ¾ cup egg substitute
2 egg whites
¼ cup fat free milk
1/8 tsp. black pepper
2 Tbsp. grated parmesan cheese
Your favorite vegetables such as mushrooms.
PREPARATION:
Preheat oven to 375 degrees. Brown sausage and drain fat. On a pizza pan or cookie sheet separate crescent rolls and roll dough to cover the pan. Distribute sausage over crust. Sprinkle with hash brown potatoes. Top with cheddar and mozzarella cheese and veggies of choice. In a bowl stir together egg, egg whites, milk and pepper. Pour over crust and sprinkle on parmesan cheese. Bake for 25 minutes. Serves 8. 
1 slice = 2 protein, 1 fat, 1 starch, 1 dairy
Best Served with Fresh Fruit

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