Free Diet Recipe

Just because you are watching your weight, doesn’t mean the whole family can’t enjoy your health enhancing meals! The kids will love “Spicy Chicken Cacciatore” and you will love it because it is so low in calories and fat!

Long term weight loss isn’t about hunger, misery and crash dieting. It’s a whole new way of learning to prepare nutritious food that your body needs and enjoys. “Spicy Chicken Cacciatore” is one of a range of hunger fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Ingredients:

2 chicken breast halves, boneless and skinless

1/2 teaspoon salt

pepper to taste

1 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 tablespoons dried basil

1/2 teaspoon dried red chilli flakes

400g (14 ounce) can chopped tomatoes

2 red bell peppers, chopped

Directions:

1. Season chicken with salt and pepper.

2. Spray a large skillet with pan spray and brown chicken over medium heat, 3 minutes on each side.

3. Transfer chicken to a plate and set aside.

4. Add remaining ingredients to skillet and simmer for 10 minutes.

5. Return chicken and juices to skillet, spoon sauce over chicken.

6. Cover and simmer for an additional 7 minutes or until chicken is tender and cooked through.

Nutritional Analysis Per Serving:

Calories: 242

Protein: 30 grams

Fat: 3.5 grams

Carbohydrates: 24 grams

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Long term weight loss isn’t about hunger, misery and crash dieting. It’s a whole new way of learning to prepare nutritious food that your body needs and enjoys. “Chicken Tikka” is one of a range of hunger fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Chicken Tikka (serves 4)

Ingredients

200g low-fat natural yoghurt

juice 1 lemon

1 teaspoon finely chopped or minced ginger

1 teaspoon finely chopped or minced garlic

¼ teaspoon dried coriander

½ teaspoon powdered turmeric

2 tablespoons chopped fresh mint

¼ teaspoon ground black pepper

¼ teaspoon garam masala

4 skinless chicken breasts

This is simple to make and superbly fragrant. All you need to add is either rice or pasta and serve with steamed vegetables or crisp salad.

Directions

1. Combine yoghurt, lemon juice and flavorings in a bowl.

2. Add chicken and cover well with marinade. Cover and marinate for two to three hours.

3. Lift chicken from marinade. Place on baking dish. Cover with aluminum foil and bake in a preheated 200C (400F) oven for 30 minutes.

4. Remove foil, spoon remaining marinade over and bake until chicken is tender and lightly browned (1/2-1 hour).

Nutrition per serve

173 calories, carbohydrate 4g, protein 27g, fat 6g

Fresh, uncooked veggies are so healthy and it’s important to work them into your meal plan somewhere. The majority of American’s don’t eat enough vegetables and most vegetables consumed in the American diet are cooked potatoes in the form of french fries. American’s need more vegetables in their diet – and not in the form of crispy fries.

To work more fresh uncooked vegetables into your diet, try eating more salads. Salads are a great source of vegetables and are a great appetizer to any meal (or meal themselves). Try these salad toppings for a wholesome gourmet salad:

• Tomatoes
• Cucumber
• Broccoli
• Cheese (blue, mozzarella, cheddar, pepper-jack, feta, or other)
• Raisins
• Nuts (pecans, walnuts, sunflower seeds)
• Hard Boiled Eggs
• Onions (green, red, sweet-yellow are all excellent)
• Bell Peppers (any color)
• Spinach
• Celery
• Cauliflower
• Bean Sprouts or Alfalfa Sprouts
• Avocado or Guacamole
• Meats (steak, chicken, shrimp, etc.)
• Fruit (raspberries, strawberries, grapes)

Another great way of getting more fresh vegetables into your diet is by snacking on them. Buy baby carrots or other vegetables as a healthy alternative to chips. They don’t have the cholesterol or sugar that processed snacks have and are filled with healthy vitamins, minerals and enzymes that your body so desperately needs. If you are not a fan of eating vegetables alone, there are great dips that accompany fresh veggies that are healthy, too.

Try these great tips in eating more vegetables – and live a longer and healthier life!