Diet and Exercise Tips


Last updated Mar 05, 2009

Chicken Salad

3 1/4 cups chicken breast, cooked, cubed, and skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low-fat
  1. Bake chicken, cut into cubes, and refrigerate.
  2. In a large bowl combine rest of ingredients, add chilled chicken and mix well.

* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.

Makes 5 servings
Serving Size: 3/4 cup

Per Serving:
Calories: 176
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 77 mg
Sodium: 179 mg
Protein: 27 g
Carbohydrate: 2 g
Calcium: 16 mg
Magnesium: 25 mg
Potassium: 236 mg
Fiber: 0 g

Yogurt Salad Dressing

8 oz plain yogurt, fat-free
1/4 cup mayonnaise, low-fat
2 Tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp lemon juice

Mix all ingredients in bowl and refrigerate.

Makes 5 servings
Serving Size: 2 Tbsp

Per Serving:
Calories: 39
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 66 mg
Protein: 2 g
Carbohydrate: 4 g
Calcium: 76 mg
Magnesium: 10 mg
Potassium: 110 mg
Fiber: 0 g

Zucchini Lasagna

1/2 pound cooked lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups cottage cheese,* fat-free
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodium tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper
  1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray.
  2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside.
  3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
  4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
  5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

* To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg.

Makes 6 servings
Serving Size: 1 piece

Per Serving:
Calories: 200
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 12 mg
Sodium: 368 mg
Protein: 15 g
Carbohydrate: 24 g
Calcium: 310 mg
Magnesium: 46 mg
Potassium: 593 mg
Fiber: 3 g

All Documents In: Recipes

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    Quinoa, Mango & Black Bean Salad
    Posted by Cheryl Komline, 7/8/2010 6:04 PM.

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    Orzo Salad with Chickpeas & Artichoke Hearts

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