Peanut Butter & Banana Streusel Muffins

(makes 18 servings)

Ingredients:

• 2 cups + 3 Tbsp. whole grain pastry flour
  
  


• ½ cup + 3 Tbsp. packed brown sugar
  
  


• 1 Tbsp. butter, melted
  
  


• 1 tsp. honey
  
  


• 2 tsp. baking powder
  
  


• 1 tsp. ground cinnamon
  
  


• ½ tsp. salt
  
  


• ½ cup pureed ripe banana (about 1 banana)
  
  


• ½ cup unsweetened applesauce
  
  


• ⅓ cup peanut butter
  
  


• 1 egg
  
  


• ¾ cup 1 percent milk
  
  


• 1 tsp. vanilla extract
  
  

Preparation:

• Preheat oven to 400 degrees F. Coat 12-cup muffin pan with cooking spray or line with cupcake liners.
  
  


• Stir 3 Tbsp. of the flour, 3 Tbsp. of the sugar, butter and honey with spoon in small-size bowl until mixture forms wet crumbs then set aside.
  
  


• Whisk baking powder, cinnamon, salt and remaining flour in large-size bowl until combined. Whisk banana, applesauce, peanut butter, egg and remaining sugar in another bowl until blended. Whisk milk and vanilla into banana mixture until combined. Stir flour mixture into banana mixture just until blended. Don’t overmix.
  
  


• Spoon batter into prepared muffin cups, dividing evenly. Crumble streusel mixture on top of muffin batter, dividing evenly. Bake 16-18 minutes, or until wooden pick inserted in center of muffin comes out of clean. Remove from pan and serve warm
  
  

Make 18 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 3 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 147 mg Sodium

Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
  


• 1⅓ cups sliced fresh mushrooms
  
  


• ½ cup chopped green onions
  
  


• 2¾ cups water
  
  


• 1½ tsp chicken-flavored bouillon granules
  
  


• ½ tsp dried thyme
  
  


• 1 tsp grated lemon rind
  
  


• 1 cup shredded carrot
  
  


• 2 tbsp chopped raisins
  
  


• Low-fat cooking spray
  
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
  


• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
  


• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
  


• Stir in raisins and mushroom mixture.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 mg sodium

Simply Winter Squash

(makes 4 servings)

Ingredients:

• 1 winter squash (Butternut, Hubbard or Delicata), seeded, peeled and cut into 1” cube
  
  


• ½ cup water
  
  


• 2 tsp low-sodium soy sauce
  
  


• 2 tbsp maple syrup (or honey)
  
  

Preparation:

• Into a large-size pot, fill with ½ cup of water, place squash, add the soy sauce and syrup (or honey).
  
  


• Cover and simmer over medium heat for about 15-30 minutes or until the squash is fork tender.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (121 g)): 71 Calories, 1 g Protein, 18 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 174 mg sodium

Marinated Vegetables

(makes 6 servings)

Ingredients:

• 1 medium zucchini, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
  


• 1 small yellow summer squash, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
  


• 1 cup button mushrooms, halved
  
  


• ½ cup red bell pepper, remove stem, seeds, and membranes and cut into bite-sized pieces
  
  


• 2 tbsp fresh lemon juice
  
  


• ½ tbsp olive oil
  
  


• 1 tsp sugar
  
  


• 1 tsp fresh oregano, snipped
  
  


• ½ tsp ground black pepper
  
  


• ½ tsp salt
  
  


• 1 garlic clove, minced
  
  

Preparation:

• In a medium bowl, place zucchini, squash, mushrooms, and red bell pepper.
  
  


• In small bowl, whisk together the lemon juice, olive oil, sugar, oregano, salt, black pepper and garlic with whisk or fork then pour over vegetables.
  
  


• Lightly toss vegetables with the marinade then cover bowl with plastic wrap and refrigerate for at least 6 hours before serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (84 g)): 26 Calories, 1 g Protein, 3 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 196 mg sodium

Grilled Asparagus with Balsamic Vinaigrette

(makes 4 servings)

Ingredients:

• 1 lb. thin asparagus spears, bottoms trimmed
  
  


• 2 tbsp olive oil, divided
  
  


• 2 tbsp balsamic vinegar
  
  


• 1 tbsp shallot, finely chopped
  
  

Preparation:

• Preheat grill.
  
  


• Lightly coat the asparagus with 1 tbsp olive oil.
  
  


• Grill over high heat for about 2-3 minutes or to desired tenderness.
  
  


• Whisk together remaining olive oil, balsamic vinegar and shallots in a small bowl.
  
  


• Arrange asparagus on a platter and drizzle vinaigrette over spears.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (123 g)): 88 Calories, 3 g Protein, 6 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 3 mg sodium

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
  


• 3 tbsp vegetable oil (or canola oil)
  
  


• 1 tbsp orange zest, grated
  
  


• ½ cup freshly squeezed orange juice
  
  


• 1 tbsp lemon zest, grated
  
  


• ¼ cup cilantro, chopped
  
  


• ½ tsp paprika
  
  


• Salt and pepper to taste
  
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
  


• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
  


• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium

French Dressing

(makes about 1 cup)

Ingredients:

• ½ cup plain, low fat yogurt
  
  


• 2½ tbsp ketchup
  
  


• 2 tbsp water
  
  


• 1½ tbsp cider vinegar
  
  


• 1 tbsp mayonnaise
  
  


• 1 clove garlic, crushed
  
  


• ½ tsp sugar
  
  


• Black pepper to taste
  
  

Preparation:

• In a small-size bowl, mix all ingredients together with a spoon or fork until well. Season with pepper.
  
  


• Store in the refrigerator in a covered container until ready to use.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(2 tbsp (24 g)): 28 Calories, 1 g Protein, 3 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 2 mg cholesterol, 76 mg sodium

Curry Dressing For Green or Pasta Salad

(makes 4 servings)

Ingredients:

• 1½ teaspoons vinegar
  
  


• 1 teaspoon curry powder
  
  


• ¼ cup low-fat or non-fat plain yogurt
  
  


• 2 tablespoons mayonnaise
  
  


• 1 tablespoon non-fat milk
  
  


• 1 teaspoon salt
  
  

Preparation:

• In a small bowl, combine all ingredients except pasta and stir together.
  
  


• Thin the dressing with more milk of desired. Chill well before serving.
  
  


• Toss the pasta with dressing, enough to lightly coat, just before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (28 g)): 63 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 6 g fat, 1 g saturated fat, 5 mg cholesterol, 632 mg sodium

Cucumber and Cantaloupe Salad

(makes 4 servings)

Ingredients:

• 1 medium cucumber
  
  


• 3 cups cantaloupe, cut into bite-size pieces
  
  


• 2 tbsp lemonade or limeade concentrate, undiluted
  
  


• 1 tbsp water
  
  


• 1 tsp vegetable oil
  
  


• ½ tsp chili powder
  
  

Preparation:

• Cut cucumber in half lengthwise then slice each half crosswise into small pieces.
  
  


• In a medium sized bowl, combine cucumber and cantaloupe.
  
  


• In a small sized bowl, combine juice concentrate, water, vegetable oil, chili powder and mix well then pour over cucumber and cantaloupe.
  
  


• mixture and toss well.
  
  


• Cover and chill completely before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (208 g)): 100 Calories, 2 g Protein, 16 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 13 mg sodium

Creamy Vinaigrette

(makes 1-¼ cups)

Ingredients:

• ⅔ cup plain low-fat yogurt
  
  


• ⅓ cup apple cider vinegar
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp Dijon mustard (or mayonnaise)
  
  


• 1 tbsp lemon juice
  
  


• 1 large cloves garlic, minced
  
  


• 1 tbsp soy sauce
  
  


• ¼ tsp dried dill weed
  
  

Preparation:

• Combine all ingredients into a jar with a tight-fitting lid. Shake well before using. Store in the refrigerator between uses.
  
  

Make 12 Servings:

Weight Loss Recipes Amount Per Serving(2 tbsp (26 g)): 32 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 101 mg sodium

Coleslaw

(makes 6 servings)

Ingredients:

• 2 cups red cabbage, shredded
  
  


• 2 cups green cabbage, shredded
  
  


• 1 carrot, peeled and shredded
  
  


• ½ cup jicama, peeled and sliced into ¼” strips
  
  


• 1 green pepper, seeded and chopped
  
  


• 1 onion, chopped
  
  


• ½ cup radishes, chopped
  
  

Ingredients for dressing:

• 3 tbsp packed brown sugar
  
  


• 3 tbsp water
  
  


• 3 tbsp red wine vinegar
  
  


• 1 tbsp vegetable oil
  
  


• ¼ tsp salt
  
  


• 1 clove garlic, chopped
  
  

Preparation:

• Combine ingredients for dressing in a small-sized bowl and mix well then toss with cabbage mixture in a large-sized bowl and chill for about 2 hours before serving.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (133 g)): 83 Calories, 1 g Protein, 15 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 115 mg sodium

Beet Salad

(makes 8 servings)

Ingredients:

• 2 tablespoons vegetable or olive oil
  
  


• 3 cups shredded/grated red cabbage
  
  


• 1½ cups peeled, shredded/grated red beets
  
  


• 1 medium onion, thinly sliced
  
  


• 1 large apple, grated
  
  


• ½ cup apple cider vinegar
  
  


• 2 tablespoons brown sugar
  
  


• ½ teaspoon ground allspice
  
  


• ¼ teaspoon salt, to taste
  
  


• ¼ teaspoon pepper, to taste
  
  

Preparation:

• In a medium-sized bowl, mix the apple, vinegar, brown sugar, and spices.
  
  


• Heat the vegetable oil in a large-sized skillet. Stir fry the onion and cabbage until they just start to get soft.
  
  


• Add the beets and the apple/vinegar mixture, cooking it for about 1 minute or until the beets and apple are just hot.
  
  


• Cool in refrigerator overnight and serve cold, or serve hot right away (Season with salt and pepper).
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (114 g)): 85 Calories, 1 g Protein, 14 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 44 mg sodium

Asparagus Salad with Lemon Soy Vinaigrette

(makes 4 servings)

Ingredients:

• 1-¼ lbs asparagus cut diagonally into 1-½” pieces
  
  


• 10 scallions, trimmed with some green
  
  


• 1 scallion, chopped
  
  


• 1 tbsp vegetable or olive oil
  
  


• ¼ tsp fresh ginger, grated
  
  


• ½ cup non-fat, reduced sodium chicken broth
  
  


• 1 tbsp rice wine vinegar
  
  


• 1 tsp low-sodium soy sauce
  
  


• ½ tsp sugar
  
  


• 1 tsp freshly ground black pepper
  
  


• 1 tbsp fresh-squeezed lemon juice
  
  

Preparation:

• In a steam basket, steam asparagus and scallions over boiling water until asparagus is crisp-tender (about 5 minutes). Remove from heat and rinse with cold water in a colander to stop the cooking. Drain and let cool.
  
  


• Make the vinaigrette: Heat vegetable oil over medium-high heat in a small-sized saucepan. Add ginger and cook until it begins to brown. Add the reserved chopped scallion and cook for about 15 seconds then stir in the chicken broth, vinegar, soy sauce and sugar. Remove from heat and set aside.
  
  


• Toss steamed asparagus and scallions with the vinaigrette in a large-sized bowl then add ground pepper and lemon juice then serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (221 g)): 84 Calories, 5 g Protein, 10 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 362 mg sodium

Three Cabbage Slaw

(makes 4 servings)

Ingredients:

• ½ cup red cabbage, thinly sliced
  
  


• 1½ cups green cabbage, thinly sliced
  
  


• 2 cups Napa cabbage, thinly sliced
  
  


• 1 tbsp fresh chives, chopped
  
  


• 2 tbsp rice wine vinegar
  
  


• 3 tbsp orange marmalade
  
  


• 1 tsp grated fresh ginger root
  
  

Preparation:

• Mix cabbage with chives in a large-sized bowl.
  
  


• Combine vinegar, marmalade and ginger in a small bowl then pour over cabbage.
  
  


• Toss and serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (94 g)): 56 Calories, 1 g Protein, 14 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 21 mg sodium

Gazpacho

(makes 6 servings)

Ingredients:

• 3 large tomatoes, diced
  
  


• 2 cups chopped cucumber
  
  


• 1 cup chopped onion
  
  


• 1 cup seeded and chopped green bell pepper
  
  


• 2 tbsp red wine vinegar
  
  


• 2 tsp olive oil
  
  


• 1 chopped garlic clove
  
  


• 1 cup water
  
  


• Salt and pepper to taste (optional)
  
  

Preparation:

• Place tomatoes, cucumber, onion, green bell pepper, red wine vinegar, olive oil and garlic in a blender and blend until desired consistency.
  
  


• Place vegetable mixture in a serving bowl, add water and stir thoroughly. Cover and refrigerate for at least 60 minutes.
  
  


• Add salt and pepper to taste. (salt and pepper not included in Nutrition Facts calculations.)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (179 g)): 54 Calories, 2 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium

Corn, Okra and Tomato Stew

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 1½ cups frozen okra, sliced
  
  


• 1 cup frozen corn kernels
  
  


• ¼ cup lean ham, chopped
  
  


• 1 (14.5 oz.) can stewed tomatoes, undrained
  
  


• ¼ cup fresh basil, shredded
  
  


• Salt and pepper to taste
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray. Add okra, corn, ham, tomatoes and basil then bring to a boil. Reduce heat to low, uncovered and simmer until okra is tender (about 15-20 minutes).
  
  


• Add salt and pepper to taste.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (220 g)): 98 Calories, 5 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 5 mg cholesterol, 328 mg sodium

Carrot and Butternut Squash Soup

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 3 cups butternut squash, peeled and diced
  
  


• 2 cups carrots, peeled and sliced
  
  


• 1 large leek (white parts only), thinly sliced
  
  


• 2 (14½ oz.) cans low-sodium chicken broth
  
  


• ¼ tsp freshly ground black pepper
  
  


• ¼ tsp nutmeg
  
  


• ¼ cup 1% low-fat milk
  
  


• Salt to taste
  
  


• Sprig of rosemary to garnish (optional.)
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray and heat to medium-high heat. Add squash, carrots, leeks and cook, uncovered for about 7-8 minutes, stirring occasionally.
  
  


• Add chicken broth, black pepper, and nutmeg then bring to a boil. Reduce heat and simmer, covered until vegetables are tender (about 30 minutes).
  
  


• Place a third of the soup mixture in a blender, cover and blend until very smooth. Repeat with remaining soup and then return to saucepan. Bring to boiling, reduce heat then stir in milk. Add salt to taste.
  
  


• Serve soup garnished with a sprig of rosemary
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (214 g)): 96 Calories, 3 g Protein, 23 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 1 mg cholesterol, 41 mg sodium

Garam Masala (Indian spice blend)

(makes ¼ cup)

Ingredients:

• 2 tsp black peppercorns
  
  


• 1 tbsp cumin seeds
  
  


• 1 tbsp coriander seeds
  
  


• 12 cardamom pods
  
  


• 8 whole cloves
  
  


• 1 (2”) cinnamon stick, broken up
  
  


• ½ tsp ground nutmeg
  
  

Preparation:

• Place black peppercorns, cumin, coriander, cardamom, cloves and cinnamon in a skillet over medium-high heat.
  
  


• Cook until spices start to smoke and become aromatic. Constantly shake skillet for 5 minutes then stir in nutmeg.
  
  


• Remove from heat and let cool completely.
  
  


• Place toasted spices in a spice or cleaned out coffee grinder and grind until finely ground.
  
  


• Store in an airtight container.
  
  


• Tip: Use as a spice rub over your favorite meats like chicken, pork, beef or seafood.
  
  

Make 12 Servings:

Weight Loss Recipes Amount Per Serving(1 teaspoon (2 g)): 6 Calories, 0 g Protein, 1 g carbohydrates, 0 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium

Lime and Watermelon Granita

(makes 6-8 servings)

Ingredients:

• ½ cup fresh limes juiced
  
  


• ½ cup water
  
  


• ¼ cup sugar
  
  


• 4 cups cubed seedless watermelon
  
  

Preparation:

• Bring water and sugar to a boil in a small saucepan, stirring until sugar is dissolved. Remove from heat and let cool.
  
  


• Using a blender, purée the watermelon.
  
  


• Stir in the watermelon, sugar-water and lime juice in a medium bowl.
  
  


• Pour watermelon mixture into a 11 x 7-inch baking dish, cover and freeze at least 3 hours.
  
  


• Remove from freezer, let stand at room temperature for 10 minutes.
  
  


• Scrape the entire mixture with a fork until crystals are fluffy. Serve in chilled glasses or bowls.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (147 g)): 73 Calories, 1 g Protein, 19 g carbohydrates, 1 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 6 mg sodium

Grilled Peaches on the Half Shell

(makes 4 servings)

Ingredients:

• 4 ripe peaches
  
  


• 1 cup fresh or frozen raspberries or blueberries
  
  


• 2-3 tbsp brown sugar
  
  


• 4 tsp fresh squeezed lemon juice.
  
  

Preparation:

• Prepare grill. Wash and halve peaches. Remove pits and discard.
  
  


• Place one halved peach, cut side up on a square of aluminum foil. Fill cavity with berries.
  
  


• Sprinkle berries with brown sugar then drizzle with lemon juice.
  
  


• Bring sides of foil up and wrap over top and sides of the peach. Repeat process with other peach half.
  
  


• Grill about 15-20 minutes. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (144 g)): 86 Calories, 1 g Protein, 22 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 5 mg sodium