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Weight Loss Diet Recipes 3.

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Sweet Potatoes Wedges

Recipe Ingredients

1 very large or 2 medium sweet potatoes (1 1/2 pounds), cut in half, then lengthwise into 8 wedges
3/4 cup orange juice
1 tsp olive or canola oil
1/2 tsp cinnamon
1/2 tsp cumin
1 tsp honey
1/4 tsp salt
1/4 cup dried cranberries

Recipe Cooking Instructions

Toss potato wedges with orange juice, oil, cinnamon, cumin, honey and salt. Spread in a shallow baking dish and bake, covered, in a 400-degree oven until tender but not too soft (about 45 minutes), baste once or twice during baking.

Uncover for the last 15 minutes and sprinkle with cranberries. Serves 6.

Nutritional Facts Per Serving

104 calories, 1.5g protein, 1g fat (0.2g saturated), 23g carbohydrates, 2.3g fiber, 10mg sodium.


Butter Walnut Layer Pie

Recipe Ingredients

1 (6 oz) Keebler graham cracker pie crust
1 (4 serving) pkg sugar-free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 oz (3 Tablespoons) chopped walnuts
1 (8 oz) pkg fat-free cream cheese
1 tablespoon sugar
3/4 cup Cool Whip Lite
1 teaspoon vanilla extract

Recipe Cooking Instructions

Combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Stir in 2 tablespoons chopped walnuts.

Pour into pie crust. In a medium bowl stir cream cheese with a spoon until soft. Add sugar, Cool Whip Lite and vanilla extract. Mix gently to combine. Spread evenly over butterscotch layer. Sprinkle remaining tablespoon walnuts evenly over top.

Serves 8.

Nutritional Facts Per Serving

206 calories, 8g Fat, 7g Protein, 26g Carb, 516 mg Sodium.


Delicious Quick Ham Salad

Recipe Ingredients

1 1/2 cups (9 ounces) finely diced 97% fat-free ham
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
2 cups (one 16-ounce can) peas, rinsed and drained
1/4 cup Fat-Free Thousand Island Dressing
2 tablespoons fat-free mayonnaise

Recipe Cooking Instructions

In a medium bowl, combine ham, Cheddar cheese, and peas. Add Thousand Island dressing and mayonnaise. Mix gently to combine.

Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (1 cup).

Nutritional Facts Per Serving

206 Calories, 6g Fat, 20g Protein, 18g Carbs, 942 mg Sodium, 170 mg Cholesteroll, 3g Fiber.


Lime Oregano Chicken Scaloppine

This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 15 minutes

Recipe Ingredients

2 tablespoons olive oil
1 pound chicken breast tenders
black pepper
1/4 cup flour
1/2 cup white wine
1 cup low-sodium chicken broth
1 cup chopped fresh tomatoes
2 tablespoons chopped fresh oregano or 1 tsp dried
1/4 cup fresh lime juice

Recipe Cooking Instructions

1. Heat the olive oil in a large, nonstick skillet over medium-high heat. While the oil is heating, season the chicken tenders with pepper and dredge them in flour.

2. Sauté the chicken until lightly browned, about 2 minutes on each side. Transfer the chicken to a plate and keep warm.

3. Turn the heat to medium,add the white wine and stir. Add the chicken broth and simmer for 5 minutes.

4. Add the tomatoes, their juice and the oregano. Add the chicken and any juices that have accumulated on the plate. Simmer for 2 minutes more. Stir in the lime juice and season with pepper.

5. Transfer the chicken tenders to serving plates and spoon the sauce over the top.

Serving Size 1 chicken tender with sauce.

Nutritional Facts Per Serving

Calories 253, Fat 8g, Saturated Fat 1g, Cholesterol 66 mg, Sodium 258 mg, Total Carbohydrate 10g, Dietary Fiber 1g, Protein 29g.

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