diet online, weight loss, weight gain, sports nutrition, zone diet, protein diets, renal, diabetic diets, vegetarian and low fat recipes online      weight loss, weight gain, sports nutrition, protein diets, Zone Diet, renal, diabetic diets , vegetarian and low fat recipes online      

Home Assessment Health Links 4U Rings/Awards Awards Page Two Site Map Free Download Testimonials Sign Up Page

Free Recipes 4U

 

Diet 4U Online hopes you enjoy these recipes that have been gathered and tested for our weight loss/gain, sports and clinical nutrition program.  We will add a new recipe every week.  Make sure you bookmark this page to get your FREE weekly recipes

Diet 4U Online provides Meal Plans of three meals and three snacks a day including all the foods recommended by the latest cutting edge nutritional research, so you do not have to worry that you are missing the latest information for your health.  Let us do it for you!! 
Start your program NOW by going here: Sign Up Now and pay by credit card on our secure order page.

Please come back often, as we will be adding and changing recipes.

FREE LOW FAT, LOW CALORIE RECIPES

  I love to cook

**PCF Ratio: is the % of calories from protein, carbohydrates and fat in the recipe

Italian Grilled Cheese and Tomato Sandwich

Serving Comment:                               1 sandwich

Servings:       1.0                         Calories/Serving:                         241.00                         PCF Ratio:         26-40-34

ITALIAN BREAD - Bread, Italian                               2 slice (medium)

CHEDDAR CHEESE - natural, mild "Natural"                               1.5 oz

TOMATO, RAW - Tomatoes, red, ripe, raw, November thru May average                               4 slice (thin/small)

Coat a non-stick pan with vegetable oil spray.  Prepare a grilled cheese sandwich with the ingredients.

  

Summer Squash and Chicken 

Toss these ingredients on the grill for a perfectly simple summer meal. 

Yields: 4 main-dish servings Prep Time: 15 minutes 

Cook Time: After marinating for 15-30 minutes, grill for about 10 minutes. Total Time: 55 minutes Ingredients

bullet1 lemon
bullet1 tablespoon olive oil
bullet1/2 All Spice or Ms. Dash
bullet1/4 teaspoon coarsely ground black pepper
bullet4 medium skinless, boneless chicken thighs (about 1 1/4 pounds)
bullet4 medium yellow summer squash and/or zucchini (about 6 ounces each), each cut lengthwise into 4 wedges
bullet1/4 cup snipped fresh chives
bulletGrilled lemon slices for garnish
Directions: 

1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, spices, and pepper; transfer 2 tablespoons to cup. 
2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator. 
3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat. 
4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done. 
5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half. 
6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices. 

Based on individual serving. Calories: 255 Total Fat: 8 g Saturated Fat: 3 g Cholesterol: 101 mg Sodium: 240 mg Carbohydrates: 8 g Fiber: 3 g Protein: 29 g

 

Pasta Shrimp Pot

 5 ingredients + 15 minutes of cooking = one great easy meal!

Ingredients:
8 ounces frozen peeled, deveined, cooked shrimp
26 oz jar pasta sauce (low-sodium)
3 cups cooked pasta
2 cups frozen peas and carrots
4 teaspoons Parmesan cheese
Directions:
1. Place all ingredients except Parmesan cheese in large microwave container and cook covered in microwave on high for 3 minutes.
2. Stir and continue cooking until heated through.
3. Serve hot with Parmesan on top. This dish goes great with a large tossed salad.

Serves 4. Each 2-cup serving: 322 calories, 2.5 g fat, .5 g saturated fat, 0 g trans fat, 87 mg cholesterol, 428 mg sodium, 53 g carbohydrate, 7 g fiber, 22 g protein.

 

Balsamic BBQ Chicken Recipe

FIRE UP THAT GRILL

Ingredients

  1. 6 boneless, skinless chicken breasts
  2. All Spice and pepper to taste
  3. 1 tablespoon extra virgin olive oil
  4. 3 garlic cloves, chopped
  5. 1 (6 ounce) can tomato paste
  6. 1 (14.5 ounce) can reduced sodium low fat chicken broth
  7. 2/3 cup of your favorite balsamic vinegar
  8. 2 tablespoons honey
  9. 4 green onions
Wash and slice green onions, separating green tops from white bottoms. Heat oil over medium-high heat in a large nonstick skillet. Salt and pepper chicken to taste. Add chicken to skillet and brown chicken for 1- 2 minutes per side to seal in flavor. Remove chicken and keep warm. Lower heat to medium low and allow skillet to cool slightly. Add garlic and white parts of green onion to skillet and saute for 2 minutes. Stir in tomato paste and chicken broth and mix well. Increase heat to medium- high; add vinegar and honey and cook to boil. Reduce heat to low, return chicken to skillet, cover partially and simmer about 30 minutes or until sauce thickens and chicken is no longer pink in the center. Makes 6 Servings Serving Size: 1 chicken breast

 

Chili Spaghetti

Speedy meal in a skillet

Ingredients:
12 oz dry spaghetti
1 tsp oil
1/2 cup onions, chopped
4 oz ground lean turkey breast
1 cup kidney beans, with juice
1 can (15 oz) diced tomatoes, no-added-salt
1 cup tomato sauce, no-added salt
1 tsp dried oregano
1 tsp cumin
1/2 tsp chili powder

Directions:
1. Cook spaghetti according to package directions. Drain in colander when done.
2. Heat a large non-stick skillet over medium-high. Add oil and onions and saute until golden, about 3 minutes.
3. Add the turkey breast and cook until done.
4. Add the rest of the ingredients and bring to a boil.
5. Serve the sauce over the spaghetti.

Serves 6. Each 1-cup serving: 298 calories, 1.5 g fat, 0 g saturated fat, 0 g trans fat, 11 mg cholesterol, 184 mg sodium, 54 g carbohydrate, 5.5 g fiber, 15 g protein. Diabetic exchange: 3 starch, 2 veg, 1/2 lean meat.

 

Chicken Chef Salad

 

Serves 1.0 • 1 serving

 

274.03 Calories per serving. • PCF Ratio: 75-14-12

Protein per serving: 50.09 g • Carbohydrates per serving: 9.22 g • Fat per serving: 3.47 g

 

Ingredients:

2 cups iceberg lettuce, raw, shredded, include crisphead types

4 cherrys tomato, red, ripe, raw, Nov thru May avg

1/8 cup carrot, raw, grated

1/8 cup cucumber w/peel, raw, sliced

6 oz Tyson chicken breast, baked, broiler/fryer

 

Recipe Directions:

Mix together and add fat free salad dressing of your choice. Great idea for leftover chicken breast. Serves one.

Nutrient Analysis:

Calories: 274.03 Protein: 50.09 g Carbs: 9.22 g Total Fat: 3.47 g

Sat Fat: 0.07 g Cholesterol: 144.00 mg Sodium: 156.27 mg Fiber: 2.93 g

 

Chicken Rice Skillet

What a great way to get more whole grains and legumes!

Ingredients:
1 tsp vegetable oil
1 cup chopped onion
1 clove minced garlic
1 cup cooked chicken breast, diced
15 oz can pinto beans, drained
2 cups cooked brown rice
1 tsp dried rosemary leaves
1/2 tsp dried thyme leaves
Pinch cayenne pepper
1 cup chicken broth
Directions:
1. Heat oil in large nonstick skillet over medium heat.
2. Add the onion and garlic; saute 2-3 minutes.
3. Add chicken, beans, rice, herbs and broth; cover pan and cook on low heat until liquid is evaporated, about 5 minutes. Serve hot. This dish goes great with a large tossed salad.

Serves 4. Each 1-1/2 cup serving: 288 calories, 4.5 g fat, <1 g saturated fat, 299 mg sodium, 45 mg cholesterol, 38 g carbohydrate, 5 g fiber, 22 g protein.

 

Quick-Bake Lasagna

 Ingredients:
32 oz fat-free ricotta cheese
12-oz box silken tofu
1 Tbsp Italian seasoning
8-oz box no-boil lasagna noodles
2 26-oz jars pasta sauce(low sodium is preferable)
1 cup shredded light mozzarella cheese

Directions:
1. Preheat oven to 350 ºF. Place ricotta, tofu and Italian seasoning in a food processor and blend on high speed.
2. Layer lasagna in this order in a 9 x 12 inch pan:
- sauce - noodles - ricotta filling -
End with sauce on top then sprinkle with mozzarella cheese. Cover the lasagna with foil and bake for one hour in the oven or until heated through and noodles are tender. There is no need to cook the noodles.
3. Allow lasagna to stand for 5 minutes, then cut into 10 cubes and serve hot.
To freeze leftovers: Chill lasagna overnight; cut into cubes and wrap each one well in plastic wrap. Freeze up to six months at zero degrees.

To defrost, unwrap each cube, place in microwave container with a little water in the bottom, cover and microwave for 8-10 minutes or until heated through.

Serve this lasagna with a large green salad.

Serves 10. Each serving: 249 calories, 3 g fat, 1 g saturated fat, 12 mg cholesterol, 178 mg sodium, 45 g carbohydrate, 7 g fiber, 14 g protein.

Save 212 calories and 18 grams of fat per serving as compared to regular lasagna.

 

Oven Fries

 

Makes 4 servings

3 tablespoons low-sodium chicken broth

1 teaspoon paprika

1 teaspoon onion powder

1/4 teaspoon freshly ground black pepper

1 pound 4 ounces baking potatoes, cut into 1/2" sticks

 

Preheat oven to 500o F. Line baking sheet with foil; spray with nonstick cooking spray.

In medium bowl, combine broth, paprika, onion powder and pepper. Add potato sticks; turn to coat thoroughly.

Arrange potatoes in a single layer on prepared baking sheet; spray with nonstick cooking spray. Bake 10 minutes; carefully turn. Bake 10 minutes longer, until tender and crispy.

 

EACH SERVING PROVIDES: 1 Bread

 

PER SERVING: 112 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 13 mg Sodium,

24 g Total Carbohydrate, 3 g Dietary Fiber, 3 g Protein, 22 mg Calcium

Diet 4U Online provides Meal Plans of three meals and three snacks a day including all the foods recommended by the latest cutting edge nutritional research, so you do not have to worry that you are missing the latest information for your health.  Let us do it for you!! 

Start your program NOW by going here: Sign Up Now and pay by credit card on our secure order page.


__________________________________________________________

[ Home ] 
Send mail to  support@diet4uonline.com with questions or comments about this web site.
Copyright © 1999/2008 Diet 4U, Inc

   Privacy Statement for Diet 4U Online. 
Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.