100 Free Diet Menus

Low Calorie-Low Fat

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Free Diet Menu - Rainbow Chicken

Ingredients for this low calorie, low fat recipe are:

1 small chicken breast
1 fresh orange
Buttered Flavored Non-Stick Cooking Spray
Salt, Pepper

Skin and wash chicken breast.  Next, blot dry then squeeze 1/2 of the juice from orange onto chicken.  Salt and pepper.

Place into oven on a non-stick pan sprayed with non-stick cooking spray.  Cook chicken until golden.  Remove and drizzle with the following orange sauce:

Cook remaining juice with 1/2 teaspoon of cornstarch until thick in microwave stirring often. Pour carefully over chicken.  Grate 1/2 teaspoon of orange rind over chicken.

Serve with:

1 cup of fresh green beans seasoned with no calorie butter spray;
1/2 cup of white or brown rice with no calorie butter spray;
a side salad of lettuce, tomatoes and cucumber with 1 Tablespoon of low calorie salad dressing (40 calories), and:
 a slice of bread (60 calories).

This low calorie, low fat free diet menu recipe makes 1 serving for about 475 calories.

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100 Free Diet Menus

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Grandma's Old Fashioned Chicken & Dumplings | Mandarin Stir Fry | Rainbow Chicken | Brown Sugar Ham | Spaghetti Machete | Sombreros | Pigs in the Blankets | Mama's Meatloaf | King Salmon | The Giant's Green Chicken | Taco Amigo | Hot Dog! | Hamburgers | Cabbage Rolls |  Mock Chicken Alfredo | Mac n Cheese | Macho Nachos | Angelhair Pasta | Dynamite Pork Chops |

Soups, Stews & Salads Diet Menu

Tom's Fireplug Chili | Tin Top Stew | Strawberry Blossom Soup | Harvest Autumn Soup | Chicken Little Soup | Tomato Soup's On! | Hay Salad | Cucumber Salad | Raspberry Walnut Salad | Papa's Potato Soup | Senorita's Tortilla Soup | Broccoli & Cheese Soup |

Light Menu Suggestions

The Natural Foods Plate | Golden Grilled Cheese | Tortilla Hat Roll | Quick Quiche | Chicken Salad Sandwiches | Toaster Sandwiches | Kick the Beans & Cornbread | Tuna Patties | Orange Cranberry Chicken Sandwich | Powder Puff Potatoes | Submarine Dive | Pimento Cheese Sandwiches | Thin Tuna Salad Sandwiches |  

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