Recipes for a Peanut Butter Diet

Peanut butter is one of America's favorite comfort foods and a new diet book says you can incorporate the tasty treat into your daily diet — and lose weight.

The following recipes are from the The Peanut Butter Diet book.

Peanut Butter Oatmeal

Ingredients:

1/4 cup dry old-fashioned oats

1/2cup fat-free milk

4 dried apricot halves, cut into quarters

2 Tbsp crunchy peanut butter

1/4 teaspoon ground cinnamon

Directions:

1.In a microwaveable bowl, combine the oats, milk and apricots.

2.Microwave on high for 3 minutes.

3. Stir in the peanut butter and cinnamon.

Makes one serving

Per serving: 413 calories, 17 grams protein, 53 grams carbohydrates, 18 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 2 mg cholesterol, 6 grams fiber, 221 milligrams sodium.

S'Mores

Ingredients:

1 honey graham cracker

2 Tbsp creamy peanut butter

2 Hershey's kisses

1 Tbsp marshmallow cream (Men's version only)

Directions:

Spread the graham cracker with the peanut butter and dot with Hershey's kisses. (Men can also add 1 Tbsp marshmallow cream)

Per Serving for Women: 300 calories, 10 grams protein, 23 grams carbohydrates, 21 grams fat, 5 grams saturated fat, 9 grams monounsaturated fat, 2 milligrams cholesterol, 3 grams fiber, 242 milligrams sodium.

Per Serving for Men: 333 calories, 10 grams protein, 31 grams carbohydrates, 21 grams fat, 5 grams saturated fat, 9 grams monounsaturated fat, 2 milligrams cholesterol, 3 grams fiber, 242 milligrams sodium.

Peanut Butter Pudding in a Flash

Ingredients:

1 single-serving container (4 ounces) of prepared, fat-free, refrigerated pudding of your choice, chocolate, vanilla or tapioca 2 Tbsp crunchy peanut butter

Directions:

1. Place the peanut butter in a microwaveable dessert dish.

2. Microwave on high for about 1 minute, or until melted.

3. Pour the pudding into the peanut butter, and stir until mixed through.

Makes 1 serving

Per serving: 290 calories, 10 grams protein, 30 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol.

Peanut Butter Breakfast Shake

Ingredients:

1 cup fat-free milk

1 small, ripe banana

2 Tbsp toasted wheat germ (use only on Day 24 of diet)

2 Tbsp creamy peanut butter

Directions:

Combine the milk, banana, wheat germ and peanut butter in a blender and blend until smooth

Per serving: 433 calories, 22 grams protein, 52 grams carbohydrates, 18 grams fat, 4 grams saturated fat, 8 grams monounsaturated fat, 4 milligrams cholesterol, 6 grams fiber, 281 milligrams sodium.

Peanut Butter English Muffin Melt

Ingredients:

1/2 whole wheat English muffin 2 Tbsp creamy or crunch peanut butter

Toast the muffin as desired and spread with the peanut butter. Per Serving: 253 calories, 10 grams protein, 20 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol, 3 grams fiber, 243 milligrams sodium

Peanut Butter Sundae

Ingredients:

2 Tbsp creamy peanut butter 1/2 cup fat-free frozen yogurt or ice cream, any flavor

Place the peanut butter in a small, microwaveable dish. Heat on high for about one minute, or until melted. Drizzle over the frozen yogurt.

Makes One Serving

Per serving: 268 calories, 11 grams protein, 25 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol, 3 grams fiber, 218 mg sodium

Tahitian Chicken with Peanut Butter Mango Sauce

*To cut down on the number of ingredients, omit the honey and the mustard and just use 1 Tbsp honey mustard

Ingredients for Chicken:

3 boneless, skinless chicken breast halves

2 Tbsp peanut oil

1/4 teaspoon salt

1/8 teaspoon pepper

Ingredients for Sauce:

3/4 cup mango chutney

3/4 cup crunchy peanut butter

1 tsp curry powder

1/2 tsp Dijon mustard

1 clove garlic, crushed

1 Tbsp honey

2 Tbsp oil

2 to 4 Tbsp hot water

Directions for Chicken:

1. Preheat the broiler or grill

2. Cut each chicken breast half in two, making six pieces

3. Brush the chicken with the oil and sprinkle with the salt and pepper

4. Cook about 4 inches from the heat for about 8 minutes each side, or until cooked through

Directions for Sauce:

1. Coarsely chop any pieces of fruit in the chutney and return to the liquid

2. Combine the chutney with peanut butter, curry powder, mustard, garlic, honey and oil. Add water to thin, and heat until melted.

3. Spread the sauce over the grilled chicken.

Makes 6 servings (since the average size of a chicken breast is 6 ounces. The size of a healthy serving is 3 ounces, about the size of a deck of cards.)

Per serving: 459 calories, 34 grams protein, 33 grams carbohydrates, 22 grams carbohydrates, 4 grams saturated fat, 10 grams monounsaturated fat, 66 milligrams cholesterol, 2 grams fiber, 666 milligrams sodium.

Curried Peanut Butter Soup

*Note: to make this a completely vegetarian soup, use reduced-sodium vegetable broth instead of chicken broth.

Ingredients:

3/4cup shredded carrot

1/2 cup chopped onion

1/2 cup chopped celery

1 Tbsp butter

1 Tbsp peanut oil

2 Tbsp all-purpose flour

1 tsp curry powder

1/4 tsp salt

3 1/2 cups reduced-sodium chicken broth

2 tsp Worcestershire sauce

3/4 cup crunchy peanut butter

Directions:

1. In a 2-quart saucepan, cook the carrot, onion and celery in the butter and oil until tender, about 10 minutes.

2. Blend in the flour, curry powder and salt. Add the chicken broth and Worcestershire sauce. Cook, stirring until thickened and bubbly.

3. Reduce the heat; add the peanut butter and stir until melted.

4. Serve hot with condiments (chopped dried pineapple, shredded coconut, chopped scallions, chopped peanuts, raisins, curry powder)

Makes 6 servings

Per Serving: 259 calories, 10 grams protein, 13 grams carbohydrates, 20 grams fat, 4 grams saturated fat, 9 grams monounsaturated fat, 5 milligrams cholesterol, 3 grams fiber, 559 milligrams sodium.

Recipes courtesy of The Peanut Butter Diet © 2001.