Free Diet Dinner Menus 20 Through 23
Written by Diet Bites
For about 450 calories, you can prepare the following lunch or dinner entrees.
Dinner Menu #20 - Enchilada Envy
Grab your sombrero and your favorite brand of corn tortillas. Our hot free diet recipe for enchiladas is low in calories, high in flavor and is sure to get the grumpiest dieter in the mood for doing the Mexican Hat Dance.
4 corn tortillas (200 calories)
1 small can or jar of enchilada sauce (green or red)
1 tiny onion, chopped and sauteed using cooking spray
1/2 cup of your favorite shredded cheese - or up to 200 calories. Using skim cheese allows the use of more cheese because lower calories equal more food for the calorie count.
Warm tortillas in microwave between two damp paper towels for just a few seconds. Length of time will depend upon the brand of microwave used, but ours generally takes about 15 seconds for 4 tortillas.
Next, dip each tortilla into enchilada sauce. Fill with a bit of cheese taking care to leave enough cheese to top the enchiladas. Add a few of the onions taking care to leave some for the top.
Roll each tortilla up enchilada-style and place into a small microwave-proof pan. Top with more sauce, the remainder of the chopped onion, then the rest of the shredded cheese.
Place into microwave and heat until cheese melts.
Menu #21, Skillet Supper
This recipe is a bit Diet Naughty when based on fat content - but we're going to keep it reigned in when it comes to calorie content.
After cooking the bacon or sausage, use the drippings to cook your hashbrowns in - or use another pan sprayed with cooking spray to save calories and fat.
This dinner menu should be enjoyed less frequently than our other free dinner menus due to the fat content.
2 slices of cooked bacon (70 calories) You can opt for sausage (breakfast sausage, link sausage, etc.) if you prefer - but use no more that 70 calories worth - and that is not much sausage when its based on calorie content. More calories from fat can be knocked-off by patting bacon with a paper towel to absorb grease. Cooking in microwave between paper towels will accomplish the same.
1 small potato, shredded (120 calories) - Cook with cooking spray or use drippings from bacon. Cook until golden on both sides.
1 egg prepared anyway you like (scrambled, fried, boiled, etc.) We allowed 100 calories for egg.
1 biscuit + pat of butter OR 1 slice of toast (allow 150 calories)
Menu #22, Honey Chicken
Honey is a great way to add flavor and sweetness naturally to foods. Using local honey comes with added health benefits such as assisting in treating allergies.
1/2 cup of cubed raw chicken
Prepare chicken using cooking spray in skillet on low heat. When chicken is done, drizzle on the honey and remove from pan. Place over bed of hot rice to which a pat of butter has been added.
You can mix in the broccoli or serve it on the side.
Menu #23, Oven Roast Turkey, Yams
Oh those holidays - they do manage quite successfully to pack on the pounds.
But when we really take a good look at the basic holiday menu, it's actually quite healthy: roasted turkey, yams, cranberry sauce and a bit of stuffing. Problem is - we often stuff a bit too much.
With that said, this free diet menu is dedicated to the healthy aspects of the holiday meal and features oven roasted turkey breast and yummy baked yams.
1 cup of roasted turkey, deli meat included (about 216 calories)