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Recipes

Fiesta Skillet Spaghetti

1/2 tsp olive oil
1 lb ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
15 ozs tomato sauce
4 c water
1 env taco seasoning mix
8 ozs thin spaghetti, uncooked
1/2 c fat-free cheddar cheese, shredded

Heat oil in a 12" skillet over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in water, tomato sauce and taco seasoning mix. Bring to a boil. Add the uncooked spaghetti. Reduced heat, cover and simmer until spaghetti is tender, about 25 minutes. Sprinkle with cheese.

6 servings; 290 Calories; 2g Fat; 23g Protein; 38g Carbohydrate; 44mg Cholesterol; 899mg Sodium


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Mandarin Orange Salad With Kiwi

6 cups mixed salad greens
2 kiwi fruits, peeled and sliced
1 11-ounce can mandarin oranges, drained
2-3 thin slices of red onion

Rinse the salad greens thoroughly and dry. Arrange greens on 4 individual plates. Scatter the kiwi, mandarin oranges, and red onions attractively on top. Serve with Orange Balsamic Dressing.

Serves 4; Calories 80; Total fat 0g; Saturated fat 0g; Cholesterol 0mg; Sodium 25mg; Carbohydrate 18g; Dietary fiber 3g; Sugars 15g; Protein 3g


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Superfine Strawberry Pie

2 egg whites, at room temperature
1/8 tsp salt
1/2 cup superfine sugar
2 tsp lemon juice
2 Tbs potato starch
1/2 cup plus 2 Tbs water
4 cups fresh strawberries
1 Tbs margarine
3/4 cup sugar

Preheat oven to 250°F. Beat egg whites and salt with an electric mixer until foamy. Slowly add sugar one tablespoon at a time while beating on high speed. Add 1 tsp lemon juice and beat until very stiff and glossy. Spread meringue into a lightly greased 9 inch pie shell and bake 1 hour. Cool. While pie shell is cooling, combine potato starch, 2 Tbs water and 1 tsp lemon juice in a bowl. Stir until potato starch is dissolved. Place 1 cup strawberries and 1/2 cup water in a saucepan and bring to a boil. Add potato starch mixture, margarine and 3/4 cup sugar. Stir until mixture is thick and clear. Place remaining berries into baked, cooled meringue shell and pour glaze over. Refrigerate until set.

8 Servings; Per serving: 167 Calories, 1.4g Fat, 0mg Cholesterol, 1.6g Protein, 38.8g Carbohydrates, 2.0g Fiber, 67mg Sodium.


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Crescent Rolls

2 c skim milk
1/2 c granulated sugar
2 tsps salt
1 env dry yeast
3 tbsps warm water, 105 to 115 degrees
1/4 c reduced fat margarine, melted
6 c unbleached flour
1 whole egg

In a one quart saucepan, heat milk almost to the boiling point. Add sugar and salt. Cool to lukewarm. In a mixing bowl, dissolve yeast in warm water. Add milk mixture, margarine, egg, and three cups flour. Mix until smooth. By hand, stir in remaining flour until well blended. Cover and refrigerate several hours or overnight. Dough will be very sticky. Add enough extra flour to make a soft dough. Then, punch down dough and divide into thirds. Roll each third into a twelve inch circle. Cut each circle into sixteen pie-shaped wedges. Roll each wedge into a crescent shape. Place on prepared baking sheets. Cover and let rise in warm place until doubled in size. Bake in a 375 degree oven for 15 minutes, or until golden brown.

48 servings; 68 Calories; 1g Fat (8% calories from fat); 2g Protein; 14g Carbohydrate; 5mg Cholesterol; 102mg Sodium


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Tortilla Soup

1/2 c onions - chopped
4 ozs green chilies - chopped
4 c chicken broth
2 c long-grain white rice - cooked
10 ozs tomatoes and green chilies - undrained
5 ozs chicken breast strips - cooked and cubed
1 tbsp lime juice
low-fat tortilla chips

In a large saucepan, cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips.

10 servings; 169 Calories; 1g Fat; 7g Protein; 32g Carbohydrates; 9mg Cholesterol; 796mg Sodium


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Low Fat Frijoles (Mexican Baked Beans)

1 pound dried pinto beans
5 cups water
1 medium onion, peeled and diced
1 teaspoon salt

Rinse beans and clean debris. Place beans and onion in a large pot with the water. Cover and simmer over low heat for at least 2 1/2 hours. Or use a slow-cooker such as a crock pot for overnight cooking. (Note: Do not soak beans prior to cooking.) Add salt when the beans are done cooking.

10 servings; Serving Size 2/3 cup Exchanges: Starch/bread 2 Per Serving: 161 Calories, 0.6 (gm) Fat, 219 (mg) Sodium, 9.1 (gm) Fiber, 10 (gm) Protein, 30 (gm) Cholesterol, 634 (mg) Potassium, 0 (mg) Cholesterol.


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