Kangaroo Jack

Kangaroo JackEnjoy the following for about 450 calories:1 Kangaroo Pocket Bread (175 calories)Mix the following ingredients with 1 Tablespoon of your favorite LIGHT Salad Dressing and stuff into the pocket bread:1/2 cup of cherry tomatoes1 stalk of chopped celery2 cups of baby spinach1 teaspoon of chopped cilantro (optional)1/2 cup of sliced mushrooms3 ounces of lean deli meat1 slice of low fat cheese, choppedAdd afew black olives and salt & pepperif desired.Spud BarEnjoy the following for about 450 calories:1 Large Baked Potato - calories based on a4" in diameter potato which is the size before baking occurs (250 calories)Top with the following:1 slice of low fat cheese (60 calories) OR use 60 calories worth of shredded cheese1/4 cup of chopped tomatoes1 Tablespoon of Bacon Bits2 Tablespoons of Light Sour Cream1 teaspoon of butter or margarineAdd jalapenos if desired, as well as salt & pepper.Green Bean StirfryGreen beans are so low in calories that they are a dieter's delight!Enjoy the following for about 450 calories:Place the following into a non-stick skillet using non-stick cooking spray:1/2 cup of cooked chopped chicken (140 calories)1 teaspoon of diced onion - any variety1/2 cup of sliced mushrooms - any varietyAllow to cook until onion is clear then add 1 fifteen-ounce can of drained green beans. Cook until beans are hot.Remove and serve over a 1-cup bed of rice with your favorite Chinese sauce (40 calories worth).Add sesame seed to the stirfry as it cooks if desired, as well as salt and pepper.Tri-Colored PeppersUse any variety of bell pepper that you choose for this tasty diet recipe. If you are cooking for the fam or a group, use all three to create a beautiful meal.Enjoy the following for about 450 calories:1 bell pepper, any variety - hulled out & seeded3 ounces of extra lean raw hamburger meat (140 calories)3 saltine crackers (30 calories)2 Tablespoons of ketchup1/2 whisked rawegg (35 calories)1/2 smallraw onionMix extra lean ground beef with 5 smashed crackers, 1 teaspoon of chopped raw onion, salt & pepper + 1 raw egg. Stuff into hulled-out peppers, then top with an onion slice and 2 Tablespoons of ketchup. Bake in 350-degree preheated oven until done - about 30 minutes depending upon altitude, climate& brand of oven used.Enjoy with 1/2 cup of cooked rice (or couscous or pasta)PLUS 1 slice of whole grain bread (70 calories) + 1 pat of butter or margarine.Chips O'RileyPairing a sandwich containing lean meat and skim-based cheese with baked chips creates a tasty, quick meal fit for a Diet Queen or King. Adding whole-grain bread boosts nutritional values. Our official Chips O'Riley sandwich is created using baby spinach and light cream cheese - although we offer other options below for those who prefer lettuce and Mayo.Enjoy the following for about 450 calories:2 slices of whole grain bread (70 calories each = 140 total)About 6 thin slices of extra lean deli meat of your choice1 slice of skim mozzarella cheese (60 calories)sliced tomato, baby spinach (or chopped lettuce)and a pickle if desired1 Tablespoon of Light cream cheese OR 1 Tablespoon of Light Miracle WhipPut together the above ingredients to form one big sandwich and then add a serving of baked chips (140 calories). Soup & Gourmet SandwichEnjoy the following for about 450 calories:1 can of your favorite canned soup (enjoy up to 100 calories)2 slices of whole grain bread (70 calories each = 140 total)Fill the bread with the following:3 ounces of canned chicken OR tuna (up to 150 calories)1 cup of shredded lettuce1 teaspoon of dried fruit - cranberries, golden raisins, dark raisins, chopped dried pineapples, etc.1 teaspoon of hulled sunflower seeds (optional)1 Tablespoon of LIGHT Miracle WhipSalt & Pepper if desiredHot Off the GrillAlthough a threesome of franks are featured in our photo, we suggest lean link sausage for this Hot Off the Grill recipe. Grab the leanest you can locate at your local market. We use a gouda + apple sausage link which contains only 130 calories per link. Toss the corn on the grill as the sausage cooks - either in its husk or in foil.Enjoy the following for about 450 calories:1 sausage link (up to 130 calories)1 medium ear of corn on the cob (125 calories)1 whole grain hot dog bun (110 calories)1 pat of margarine or butter 2 cups of coleslaw made by mixing 2 cups of shredded cabbage with Miracle Whip Light and a dash of celery seed + 1 spoon of Splenda OR sugarHank's Homemade HamburgersThe hamburger is so-often given an unfair wrap because it can be ultra high in calories and fat - particularly those fast food burger recipes. When extra lean beef enters the picture - a Diet Creation springs forth - which is what we tried to accomplish in our Hank's Homemade Hamburgers diet recipe.Enjoy the following for about 450 calories:1 cooked hamburger patty using extra lean beef (110 calories)1 slice of 60-calorie cheese2 slices of whole tomatoLettuce - any variety Raw onion slices1 small hamburger bun, whole grain if possible (110 calories)1 tablespoon of Miracle Whip Light salad dressing OR opt for mustard1 small potato peeled and cut into fries; use non-stick cooking spray to prepare (120 calories)If you choose, you can opt to leave off the cheese for a true homemade 'hamburger'. Add ketchup and a pickle for a few more calories to this meal - or if you opt to omit the cheese - you'll have a few calories to spare even when you add the ketchup and pickle.We suggest mashing the beef in between plastic wrap OR wax paper, using saucers as pressing tools. Make the meat as thin as possible before frying.Hot Dog!The secret to keeping this hot dog recipe diet friendly is using extra lean franks. Another trick that you can use is to cut the frank lengthwise (in half) and you'll save 1/2 the calories. We also suggest preparing franks on the grill OR on the stovetop using cooking spray.Enjoy the following for about 450 calories:2 cooked franks (160 calories)Ketchup or Mustard1/2 cup of sour kraut2 hot dog buns (220 calories)Hot dog relishChopped raw onionsOkay - you know how to put a dog together! Might we suggest toasting the bun in a toaster oven? Simply spray the bun with cooking spray before popping it into the oven. Butter flavored cooking spray works beautifully - and you're not getting all those buttered-up calories.Papa's PizzaThe beauty of this recipe is to use 425 calories of your favorite pizza - whether it's a frozen pizza, fast food pizza, a pre-made diet-wise low calorie pizzaor a homemade pizza. The secret to the wonderful taste is to take just a tab of olive oil and place it onto a flat skillet. It only takes a dab. When your pizza comes out of the oven or box, simply place onto the skillet until the crust is golden brown. Delicious!Enjoy the following for about 450 calories:Pizza (425 calories)Dab of Olive OilPepper flakes if more heat is desiredBread BowlsIn a hurry and don't have time to spend in the kitchen? Using pre-made rolls can come to the rescue in a most delicious way. Simply look at your local bakery to find larger sized rolls, then slice off the tip-top of the roll and hull out the middle of the roll. Enjoy the following for about 450 calories:Bread Bowl as described above(250 calories)1/2 can of Chunky Steak & Potato Soup (about 200 calories)OR - use your favorite filling such as lean canned chili, stew or other soup varieties.Carrot Pudding & Honey Glazed HamOur diet recipe for Carrot Pudding takes a bit of elbow room - but it's so tasty and low in calories and fat that it's definitely worth the effort. On the other hand, the glazed ham takes only a few seconds to prepare. To prepare, simply brush warmed honey over ham and bake until ham is hot. Enjoy the following for about 450 calories:6 Slices of extra lean deli ham sliced thin1 teaspoon of honey (local renders healthy benefits such as combating allergies)Carrot Pudding - Diet Bites Recipe located here. Prepare with a blender or use a masher if you don't have a Magic Bullet. Enjoy 1/3 of the entire recipe for about 90 calories.1 Serving of Cranberry Sauce (100 calories) OR - cut those calories in half by using strawberry jam/preserves or jelly.1 slice of whole grain bread (70 calories)1 pat of butter or margarine (1tsp)

Harvest SoupAn ultra easy low calorie recipe. Our base begins with a small can of your favorite soup - the 'add no water' variety which contains about 200 calories per serving. Simply saut the ingredients listed below and add them to the hot soup - and stir. Enjoy the following for about 450 calories:1 can of soup, such as Chunky's Homemade Chicken Soup1/4 cup of frozen or fresh peas (canned peas can be used but frozen & fresh peas tend to work best in this recipe because they hold their firmness in heat)1 carrot, sliced into tiny disks1 teaspoon of chopped onion, any variety1/2 cup of sliced mushrooms, any varietyUsing cooking spray OR just a smear of olive oil, saut the peas, carrots and onion until tender then add to the hot soup.Enjoy with 1 roll, crackers, bread, corn stick, bread stick or cornbread up to 150 calories.1 pat of butter or margarine to smear onto bread.Steak & TatorsAbout 35 years ago, I remember a diet that was circling the Diet Village that consisted of enjoying all the steak, potatoes and salad that one wished to eat at one sitting. The remainder of the day consisted of water. Because this type of diet encourages both starvation and bingeing - it can wreak havoc on the body. As a note, I must add that my boss at the time was on this diet plan and lost a considerable amount of weight (about 50 pounds). Shortly after she lost the weight, she quickly regained the weight. Generally, quick weight loss equals quick weight gain. Even so, protein is an important part of the daily diet - and our basic Steak & Tators is packed with protein.Enjoy the following for about 450 calories:2 1/2 ounces of extra lean sirloin steak grilled, oven roasted, pan roasted (using cooking spray or a bit of olive oil) - about 145 calories1 small baked potato (120 calories)1 side salad consisting of 2 cups of baby spinach OR chopped lettuce, a few cherry tomatoes OR 1 small chopped tomato, a bit of cucumber and a serving of light salad dressing (about 100 calories)Any variety of bread (bread sticks, roll, etc.)up to 70 calories + Pat of butter/margarineTomato Bisque Soup & Grilled CheeseOne of the loveliest recipes on the planet is the simple grilled cheese sandwich. How nutritious is it? Although cheese is commonly touted as an artery-clogger, cheese is a member of the dairy group. The key to a healthier grilled cheese sandwich is using skim cheese. And then there is the buttery issue - where butter-lovers paint as much butter as possible onto the bread before toasting time. We can take care of that unhealthy issue by using zero calorie butter flavored cooking spray instead. Simply spray and toast. The use of whole grain bread automatically takes any grilled cheese recipe up a notch.Enjoy the following for about 450 calories:1 grilled cheese sandwich prepared by spraying butter flavored cooking spray on bread and toasting with the use of skim mozzarella cheese (or any 60-70 calorie cheese) placed between the bread. (about 200 calories when using skim cheese and 70 calorie bread)1 bowl of tomato bisque soupOur tomato bisque soup recipe is located here at Diet Bites and is a Killer Tomato Soup Recipe. Should you prefer, canned tomato soup can be used OR any calorie-comparable soup. Enjoy up to 250 calories worth - counting any crackers that you may wish to add to your soup.Pancake SupperAnother ultra simple diet recipe menu. Make your pancakes (or not) anyway you choose: homemade recipe, dry pouch, boxed pancake mix OR ready-made frozen pancakes. And if you prefer, enjoy frozen waffles instead.See all that syrup flowing like a small stream over those lovely golden pancakes? Although syrup tastes heavenly, it's very devilish in calories - 240 calories or more per serving. And the serving size is so tiny - generally 1/4 cup. So if you plan to use syrup, make it sugar free.Enjoy the following for about 450 calories:Pancakes (300 calories worth)1 cup of fresh sliced strawberries (45 calories) OR fresh sliced fruit of your choice up to 50 calories.LIGHT Whipped Topping (100 calories worth) OR if you prefer, omit topping and use sugar free syrup. Serve fruit on the side.Topping can be omitted if desired should a larger serving of pancakes be preferred. Splenda or no calorie sweeter can be added to fruit for a higher level of sweetness. OR, use a sprinkle or two of powdered sugar on the pancakes.Pancake tips from Diet Bites are located here.Fireside SupperWhen losing weight, atmosphere is important to the success of your diet plan. A warm fire, candles, soft music - all of these make nice additions to a meal whether one is dieting or not. So grab your fine china rather than allowing it to collect dust , as well as those other precious keepsakes. As long as one must diet - they should do such in style.Enjoy the following for about 450 calories:1 garden salad containing 3 cups of baby spinach OR 3 cups of shredded lettuce PLUS ANY of the following mix: cherry tomatoes or chopped tomato, black olives, cucumber, shredded carrots, sliced mushrooms, radishes, sliced onion. Enjoy 4 cups - 3 cups of the baby spinach/lettuce + 1 cup of the remaining suggested ingredients PLUS light salad dressing up to 40 calories. (125 calories)3/4 cup of cooked noodles - any variety (140 calories) which you can salt & pepper as you please. Add 1 pat of butter or margarine to noodles (36 calories) - for a total calorie count of 176 calories.1/2 cup of pan-roasted or oven-roasted chicken breast. Use cooking spray OR a dab of olive oil for cooking purposes. Serve on top of noodles - so you may wish to cut roasted chicken into small bites. (130 calories)Enjoy 1/2 cup of your favorite melon OR 1/2 cup of strawberries for dessert.Super Shef SaladEnjoy the following for about 450 calories:1 salad containing 6 cups of any of the following mix: - baby spinach- lettuce - any variety- Spring Mix GreensADD up to 2 cups of any of the following mix:cherry tomatoes or chopped tomato, black olives, cucumber, shredded carrots, sliced mushrooms, radishes, sliced onion, broccoli florets, cauliflower, zucchini, dried tomatoes, dried peppers, bell pepper, any other variety of pepper. ADD up to 100 calories of your favorite shredded cheese.ADD up to 100 calories of your favorite salad dressing.ADD 1 teaspoon of bacon bits if desired.ADD up to 50 calories worth of salad croutons.Chicken Pot PieOur diet-wise Chicken Pot Pie looks similar to the peach pie below. We used puff pastry and omitted the bottom pie crust in order to keep calories at bay. Enjoy the entire Chicken Pot Pie recipe.Enjoy the following for about 450 calories:1/2 cup of cubed chicken breast* 1 teaspoon of chopped onion1 cup of drained mixed veggies (peas, carrots, small potatoes & celery type mix)1/2 cup of your favorite gravy prepared from a mix (use up to 80 calories)1 serving of puff pastry (found in freezer section at market - 170 calories per serving)To prepare, cook cubed chicken on stove top. When chicken is done, add onions and cook until they run clear. Add drained mixed veggies and allow them to warm.Remove chicken mixture and add gravy to combine. Place mixture in a single-serving dish that is oven proof. Cover top with puff pastry - either lattice style as displayed in the pie photo above, or cover the entire top if desired. Brush with a little egg white if a shiny crust is desired.Place into a 400-degree oven and bake until puff pasty is golden and fluffy.*Cooking chicken on the stove top SLOWLY using a bit of cooking spray promotes the chicken to produce a golden roasted appearance and taste. For the Chicken Pot Pie recipe, remove chicken when it runs clear and is still tender and juicy.Skillet SupperThis 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.Enjoy the following for about 450 calories: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)Enchilada EnvyGrab 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.Enjoy the following for about 450 calories:4 corn tortillas (200 calories)1 small can or jar of enchilada sauce (green or red)1 tiny onion, chopped and sauteed using cooking spray1/2 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.Honey ChickenHoney 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.Enjoy the following for about 450 calories:1/2 cup of cubed raw chicken1 teaspoon of honey1 cup of steamed broccoli1 cup of instant rice1 pat of butterPrepare 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.Oven Roasted Turkey + YamsOh 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.Enjoy the following for about 450 calories:1 cup of roasted turkey, deli meat included (about 216 calories)1 small yam or sweet potato baked with 1 pat of butter (about 130 calories)1 cup of green beans1 slice of whole grain bread (70 calories)Puffy Puff PastryLook for puff pastry in the frozen food section at your local market. One serving contains about 170 calories and is very filling. To create a beautiful crust, brush on a bit of whipped egg white before baking.Enjoy the following for about 450 calories:1 serving of puff pastry (170 calories)1/2 cup of the following mix sauteed: chopped onions, sliced mushrooms, cubed chicken.Fill puff pastry with sauteed mix and fold. Use a fork to seal edges. Brush with egg wash if desired.Bake on no-stick pan in oven as directed on puff pastry box.Enjoy with a side salad consisting of 2 cups of lettuce or baby spinach plus a couple of cherry tomatoes plus a few slices of cucumber plus 40 calories of salad dressing. Also enjoy 1/2 cup of low fat ice cream with a bit of fresh fruit. Use ice cream that contains no more than 120 calories per serving.Coconut ShrimpWow - what a quick low calorie recipe! We start with prepared coconut shrimp which can be located in the frozen section at your local market. Prepare as directed on box, add the dipping sauce, a side salad, some bread and rice - and Diet Time looks mighty tasty....Enjoy the following for about 450 calories:1 serving of coconut shrimp (170 calories)Dipping Sauce of your choice (30 calories)1/2 cup of instant rice 1 slice of whole grain bread (50 calories)Enjoy with a side salad consisting of 2 cups of lettuce or baby spinach plus a couple of cherry tomatoes plus a few slices of cucumber plus 40 calories of salad dressing. Very Good SpaghettiAnother ultra-quick low calorie meal that can be prepared in a Diet Flash! The key is using prepared pasta found in the deli or dairy section of your local market.Enjoy the following for about 450 calories:1 cup of spaghetti (up to 200 calories worth)1/2 cup of your favorite spaghetti sauce (or up to 50 calories)1 slice of whole grain bread OR roll OR bread stick (100 calories)Enjoy with a side salad consisting of 2 cups of lettuce or baby spinach plus a couple of cherry tomatoes plus a few slices of cucumber plus 40 calories of salad dressing. Use a sprinkle or two of Parmesan cheese if desired on spaghetti.Rocko's TacosWhenever you feel like you're in a Diet Pickle, tacos make an excellent choice for dieters because they tend to be low in calories, particularly when prepared using corn tortillas. You may use beans rather than lean beef in this low calorie recipe if desired. Enjoy the following for about 450 calories:1/2 cup of extra lean ground beef that has been cooked with the addition of the following: chopped onion, salt, pepper, ground cumin (optional) and ground chili powder. Use as much or as little of the added spices as desired.Hot sauce or salsa - as much as you like.4 hard corn tortillas warmed in microwave or oven (200 calories)1 serving of LIGHT sour cream (40 calories)Shredded lettuce & chopped tomato - as much as you like.2 Tablespoons of grated cheese.Fill warm shells with seasoned lean beef (or beans), top with salad, sour cream and cheese.Cheesy QuicheBecause eggs contain so much cholesterol (actually the yolk) we recommend the use of egg substitute in this recipe. This is a large quiche which is perfect for a group of four or less. Enjoy 2 slices. Enjoy the following for about 450 calories:1 carton of egg substitute1 cup of shredded mozzarella cheese (60 calories per serving size)1/2 cup of skim milk1/2 cup of sauteed chopped onions + 1/4 cup of sauteed sliced mushrooms + 1/4 cup of bell peppers (use any variety of onion, mushroom or pepper)Salt & Pepper to tasteCombine the above ingredients and pour into an unbaked pie shell*. Bake at 375 degrees in a preheated oven until eggs are not longer runny - about 20 - 30 minutes.Serve with tomato slices and for dessert, enjoy a small wedge of melon, any variety.* Pie crust notes. To save a ton of calories, allow the pie shell to completely thaw. Next, roll it out as thinly as possible, using a bit of flour if necessary to prevent sticking. Or, place dough between waxed paper or plastic wrap when rolling. Next, place crust into pie pan and trim off excess dough. Save dough for later use.This quiche recipe may also be prepared without a crust. Simply spray bottom of pie pan with cooking spray before baking.Baked ZitiTo prepare ziti OR any pasta in a flash, place into a DEEP bowl and fill with water, allowing about 2 inches of water to cover the pasta. Place into a microwave for 20 minutes. Perfect pasta every time. Enjoy the following for about 450 calories:1 cup of cooked ziti (up to 200 calories)1/2 cup of pasta sauce (up to 50 calories)2 slices of skim mozzarella cheese (120 calories)1//2 cup of sliced mushrooms + 1/4 cup of chopped onions sauteed in cooking spray (or feel free to use your favorite vegetables)Mix ziti with sauce, add sauteed vegetables and place into a baking dish. Top with cheese and bake in 375-degree preheated oven until cheese melts. May also be cooked in microwave if desired.Sprinkle with a bit of Parmesan cheese or dried pepper flakes if desired. Also add 1 side salad of 2 cups of baby spinach OR chopped lettuce, a couple of cherry tomatoes, a few slices of cucumber and 40 calories of your favorite salad dressing.Aunt Lucy's ChalupasEnjoy the following for about 450 calories:4 chalupa Or tostada hard shells (200 calories)1/2 cup of low fat refried beans seasoned with a couple of dashes of chili powder & cumin (optional) - 80 calories2 slices of skim mozzarella cheese (120 calories)Shredded lettuce, chopped tomatoes - as much as desired.2 Tablespoons of LIGHT sour cream Salsa or hot sauce - as much as desired.Spread shells with beans; top with 1/2 cheese slice. Pop into microwave until cheese melts. Top with lettuce and tomato, salsa and sour cream if desired.