Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Green Rice

(makes 6-8 servings)

Ingredients:

• ½ cup tightly packed fresh cilantro sprigs
  
  


• ½ cup tightly packed spinach leaves, stemmed and thoroughly washed
  
  


• 2½ cups low-sodium chicken broth
  
  


• Non-fat cooking spray
  
  


• 1 chopped onion
  
  


• 2 chopped garlic cloves
  
  


• 1½ cups long-grain white rice
  
  


• ¼ tsp cayenne pepper
  
  

Preparation:

• Place cilantro, spinach and chicken broth in a blender and puree until smooth.
  
  


• Spray a large-size saucepan with cooking spray and heat over medium-heat. Add onion and cook until softened and translucent (about 8 minutes). Add garlic and cook for an additional 2 minutes.
  
  


• Add rice and stir to coat evenly. Add spinach mixture and bring to a boil then reduce heat to a simmer. Cover and cook until rice is tender and liquid is absorbed (about 20 minutes).
  
  


• Turn off heat and let stand for about 5 minutes. Add cayenne pepper and fluff with a fork.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (129 g)): 146 Calories, 4 g Protein, 30 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Fruit Jumble

(makes 6-8 servings)

Ingredients:

• 1½ cups grapes, purple green or combination of each
  
  


• 1 apple, chop into bite-sized pieces
  
  


• 1 (16 oz.) can of chunky unsweetened pineapple, drained (save the juice), or 1 (11 oz.) can mandarin orange sections, drained (save the juice)
  
  


• 1 banana, cut into slices
  
  


• ¼ cup walnuts, minced
  
  


• Coconut flakes (optional)
  
  


• Cinnamon
  
  

Ingredients for Jumble Juice:

• ½ cup low-fat vanilla yogurt
  
  


• 2-3 tbsp of reserved pineapple or mandarin juice
  
  

Preparation:

• Wash grapes, wash and chop apple, peel and slice banana and open canned fruit and drain juice into a measuring cup. Combine fruit into a serving bowl.
  
  


• To make Jumble Juice: Put yogurt into a small-size bowl. Add juice and stir until smooth. Pour Jumble Juice over fruit and toss gently to coat.
  
  


• Divide Fruit Jumble into bowls or plates and sprinkle with nuts, coconut and cinnamon.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (163 g)): 117 Calories, 2 g Protein, 22 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium

Crispy Chicken Nuggets

(makes 4 servings)

Ingredients:

• 12 oz. chicken breasts, skinless, boneless and cut into 1” chunks
  
  


• 1 egg, slightly beaten
  
  


• 1 tbsp honey
  
  


• 1 tsp prepared mustard
  
  


• 2 cups crushed cornflakes
  
  


• 1 tbsp ground black pepper
  
  

Preparation:

• Preheat oven to 450 degree F.
  
  


• Combine egg, honey and mustard in a small-size bowl with a fork.
  
  


• Add the crushed cornflakes and toss with the pepper in a medium-size bowl.
  
  


• Dip chicken pieces in egg mixture then roll in cornflakes until covered.
  
  


• Place chicken on an ungreased baking sheet and bake until cooked through and no longer pink in the center (about 15 minutes).
  
  


• Serve with your favorite low-fat dipping sauce (optional)
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (117 g)): 178 Calories, 22 g Protein, 15 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 102 mg cholesterol, 215 mg sodium

Chipotle Orange Sweet Potatoes

(makes 8 servings)

Ingredients:

• 4 large sweet potatoes
  
  


• 1 small can of chipotle peppers in adobo sauce
  
  


• Juice of 1 orange
  
  


• Salt to taste.
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Bake sweet potatoes directly on oven racks until tender when pierced with a fork (about 60 minutes).
  
  


• Remove potatoes from oven, slice in quarters. Slide the potato skins off and discard. (Careful* the potatoes are very hot!)
  
  


• Place potatoes in a large bowl and mash.
  
  


• Add 2 tbsp of adobo sauce to the potatoes and blend thoroughly. (If your tongue can take it and you want a more fiery and spicier dish, mix some chopped chipotle peppers into the potatoes.)
  
  


• Add the orange juice and salt. Mix until blended.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (118 g)): 112 Calories, 2 g Protein, 26 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 311 mg sodium

Wild Rice Salad with Apples and Dried Cherries

(makes 8 servings)

Ingredients:

• 6 (¼ oz.) fast-cooking wild rice, cook according to package instructions. Don’t add butter or margarine if included in instructions
  
  


• 1 cup unpeeled and chopped apple
  
  


• ½ cup chopped celery
  
  


• 1 cup chopped green bell pepper
  
  


• ⅔ cup chopped dried cherries
  
  


• 2 tbsp soy sauce
  
  


• 2 tsp sugar
  
  


• 2 tbsp water
  
  


• 2 tsp cider vinegar
  
  

Preparation:

• Spread cooked rice in an even layer on a cookie sheet for about 10 minutes or until cool.
  
  


• In a medium sized bowl, combine apple, celery, green bell pepper and cherries.
  
  


• In a separate bowl, combine soy sauce, water, sugar and vinegar until sugar dissolves.
  
  


• Add soy sauce mixture and rice to apple mixture and toss ingredients until well-coated.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (125 g)): 140 Calories, 4 g Protein, 31 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 266 mg sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ¾ cup carrots, peeled and chopped
  
  


• 1 cup green bell pepper, seeded and chopped
  
  li>½ cup mushrooms, sliced
  
  


• ¾ cup onion, chopped
  
  


• 1 (2¾ oz.) package wild rice, uncooked
  
  


• 1⅓ cups low-sodium chicken broth
  
  


• ¼ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• Fresh cilantro, chopped (optional)
  
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
  


• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
  


• Let stand for about 5 minutes. Serve garnished with cilantro.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium

Sweet Potato Wedges with Rosemary

(makes 6 servings)

Ingredients:

• 2 pounds sweet potatoes, wash and cut into wedges
  
  


• 2 tsp vegetable oil
  
  


• Sprinkle of lemon juice and rosemary
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Place potatoes in a bowl and toss with vegetable oil, then spread out onto a baking sheet and sprinkle with rosemary.
  
  


• Bake potatoes in middle of oven for approximately 30 minutes at 375 degrees F, or until browned and tender. You may want to turn potatoes with a metal spatula over halfway through baking time.
  
  


• Remove from oven, sprinkle with lemon juice, if desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (153 g)): 172 Calories, 2 g Protein, 37 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium

Southwest Succotash

(makes 6 servings)

Ingredients:

• 1 (10 oz.) package corn kernel, cook according to package instructions and drain.
  
  


• 1 (10 oz.) package frozen baby lima beans, cook according to package instructions and drain.
  
  


• 2 chopped tomatoes
  
  


• 1 tbsp minced cilantro
  
  


• ¼ cup chopped green onions
  
  


• 4 oz. chopped pimiento
  
  


• 2 tbsp Italian dressing
  
  


• ¼ tsp dry mustard
  
  


• ¼ cup red wine vinegar
  
  

Preparation:

• In a medium-size bowl, combine corn, lima beans, tomatoes, cilantro, green onions and pimiento, set aside.
  
  


• In a small-size bowl, whisk Italian dressing, dry mustard, and red wine vinegar then pour over corn and lima bean mixture and toss to coat.
  
  


• Serve at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (222 g)): 160 Calories, 6 g Protein, 30 g carbohydrates, 6 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium

Potato and Parsnip Latkes

(makes 5 servings)

Ingredients:

• 2½ cups russet baking potato, peeled and coarsely grated
  
  


• 1¼ cup parsnip, coarsely grated
  
  


• 1¼ cup sweet potato, peeled and coarsely grated
  
  


• 1 tsp salt
  
  


• ¼ cup all-purpose flour
  
  


• 1¼ cups onion, chopped
  
  


• ½ tsp fresh ground black pepper
  
  


• 2 large egg whites, lightly beaten
  
  


• Non-fat cooking spray or 2 tbsp vegetable oil
  
  


• Non-fat sour cream
  
  


• ¼ cup green onion, chopped
  
  

Preparation:

• Place a colander in the sink and line with paper towels.


• Add the baking potato, parsnip, sweet potato and sprinkle with the 1 tsp salt. Let stand for about 15-20 minutes.
  
  


• Gather the ends of the paper towels together and squeeze the potato mixture to remove excess liquid then transfer mixture to a large-size bowl.
  
  


• Add flour, onion and pepper and toss well. Add egg whites and mix well.
  
  


• Spray a large-size skillet with non-fat cooking spray (or vegetable oil) then heat to medium-high heat.
  
  


• Spoon ⅓ cup of the batter into the skillet and cook for about 4-5 minutes on each side until browned. Repeat with rest of mixture.
  
  


• Serve immediately with sour cream and sprinkled with chopped green onion.
  
  

Make 5 Servings:

Weight loss recipes Amount Per Serving(1/5 of recipe (225 g)): 193 Calories, 6 g Protein, 39 g carbohydrates, 5 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 516 mg sodium

Grilled Fruit Kebabs

(makes 8 servings)

Ingredients:

• 2 tbsp vegetable oil
  
  


• 2 tbsp brown sugar
  
  


• 2 tbsp fresh lime juice
  
  


• 1 tsp ground cinnamon
  
  


• ¼ cup chopped fresh mint
  
  


• 2 apples, cored and cut into 1 inch pieces
  
  


• 2 bananas, peeled and cut into 1 inch pieces
  
  


• 2 peaches, pitted and cut into 1 inch pieces
  
  


• 4 kiwifruit, peeled and sliced into 1 inch thick sections
  
  


• 4 1 inch slices fresh pineapple, peeled, cored and cut into 1 inch pieces (or 1 can pineapple chunks)
  
  


• 16 strawberries, washed and hulled
  
  

Preparation:

• Prepare grill.
  
  


• Combine vegetable oil, brown sugar, lime juice, cinnamon and mint in a small-size bowl. Mix until sugar is dissolved.
  
  


• If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.
  
  


• Brush kebabs with the sugar mixture then place on grill.
  
  


• Grill kebabs for about 6 to 8 minutes, turning frequently until fruit starts to brown and is heated through.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 162 Calories, 1 g Protein, 33 g carbohydrates, 5 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 5 mg sodium

Apple Pancakes

(makes 4 servings)

Ingredients:

• 1½ cups reduced-fat baking and pancake mix
  
  


• ½ tsp. apple pie spice
  
  


• 1 cup water
  
  


• 1 cup finely chopped apples (about 1 apple)
  
  

Preparation:

• Sift pancake mix and apple pie spice in large-size bowl. Add water then mix well and stir in apples.
  
  


• Coat large nonstick skillet or griddle pan lightly with butter-flavored cooking spray. Warm over medium heat. Scoop ¼-cup measures of batter onto skillet. Cook until bubbles appear on tops of the pancakes (about 2 to 3 minutes). Flip with spatula and cook 1 to 2 minutes longer, or until cooked through.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 4 g Protein, 36 g Carbohydrates, 2 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 525 mg Sodium

Fruity Baked Squash Rounds

(makes 8 servings)

Ingredients:

• 1 large acorn squash, cut into ½” rings, seeds removed
  
  


• ½ cup orange juice
  
  


• 3 tbsp brown sugar
  
  


• ⅛ tsp nutmeg
  
  


• ¼ tsp cinnamon
  
  


• Non-stick cooking spray
  
  


• Fruit Filling: blueberry sauce (see recipe below)
  
  

Preparation:

• To make blueberry sauce: Heat one cup frozen blueberries with 2 tsp sugar in a covered microwave bowl for about 2 minutes. Stir.
  
  


• Preheat oven to 350 degrees F.
  
  


• Spray a 13" * 9" baking dish with non-stick cooking spray.
  
  


• Arrange squash rounds in baking dish.
  
  


• Combine orange juice, brown sugar, nutmeg and cinnamon. Drizzle over squash.
  
  


• Bake at 350 degrees F for about 45 minutes.
  
  


• Spoon blueberry sauce into center of squash rounds.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (136 g)): 111 Calories, 1 g Protein, 29 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 15 mg sodium

Quick Skillet Quiche

(makes 4 servings)

Ingredients:

• 8 large eggs, beaten
  
  


• 4 scallions, white and green parts, thinly sliced
  
  


• ¼ cup water
  
  


• 1 Tbsp + ½ tsp roughly chopped fresh oregano
  
  


• 2 pinches kosher salt
  
  


• 1 tsp olive oil
  
  


• 20 cherry tomatoes
  
  


• 1 pkg (4 oz) soft goat cheese, crumbled
  
  

Preparation:

• Heat oven to 375 degrees F. whisk eggs, scallions, water, 1 Tbsp of the oregano and salt in bowl. Add ground black pepper to taste.
  
  


• Warm oil in 10” ovenproof nonstick skillet set over medium-high heat. Add tomatoes and cook, stirring occasionally, until juicy and blistered but still intact, about 5 minutes.
  
  


• Pour in egg mixture and cook, gently stirring and scraping bottom of skillet with rubber spatula until eggs form soft curds, about 1½ minutes.
  
  


• Remove skillet from heat. Dot surface of quiche with cheese, slightly pressing in each piece. Transfer skillet to oven and bake until eggs are set and lightly browned, about 12 minutes.
  
  


• Remove quiche from oven and sprinkle with remaining oregano. Slice into wedges and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 107 Calories, 6 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 7.5 g Fat, 4.5 g Saturated Fat, 171 mg Sodium

Creamy Polenta with Cherry Tomato Relish

(makes 8 servings)

Ingredients:

• 6 cups cherry tomatoes
  
  


• Low-fat cooking spray
  
  


• 1 tbsp olive oil
  
  


• ¼ cup sliced shallots
  
  


• 1½ tbsp sugar
  
  


• ¾ cup dry white wine
  
  


• 1½ tsp divided salt
  
  


• ¼ tsp fresh ground pepper
  
  


• 2 cups 1% low-fat milk
  
  


• 1 cup dry polenta
  
  


• ½ cup shaved fresh Parmesan cheese
  
  

Preparation:

• Preheat oven to 425 degrees F.
  
  


• Spray a shallow roasting pan with low-fat cooking spray.
  
  


• Cut slits at bottom of each cherry tomato then place stem-side down in roasting pan. Bake at 425 degrees F for 20 minutes. Reduce heat to 375 degrees F and continue to bake for another 45 minutes. Remove from oven, cover with aluminum foil and let stand for 10-15 minutes.
  
  


• Heat olive oil in a large-size skillet over medium-high heat. Add shallots and sauté until lightly browned (about 5 minutes).
  
  


• Add white wine, reduce to medium-low heat and simmer for 5 minutes.
  
  


• Add 11/2 tsp of the salt and the pepper.
  
  


• Remove from heat, stir in tomatoes, cover and set aside.
  
  


• In a large-size saucepan, add milk and water and bring to a boil then remove from heat.
  
  


• Gradually add dry polenta while stirring constantly with a whisk. Cover and cook for 2 minutes over medium-low heat.
  
  


• Add 1 tsp salt, cover and let stand until polenta reaches a thick consistency (about 5 minutes), stirring occasionally.
  
  


• Pass the tomato relish and Parmesan shavings at the table.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 184 Calories, 7 g Protein, 25 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 2 g saturated fat, 7 mg cholesterol, 596 mg sodium

Balsamic Glazed Pearl Onions

(makes 8 servings)

Ingredients:

• 2 qt. water
  
  


• 4 lbs. pearl onions
  
  


• 2 tbsp crushed fresh rosemary
  
  


• ⅔ cup dry red wine
  
  


• ¼ cup low-sodium soy sauce
  
  


• ⅓ cup balsamic vinegar
  
  


• 2 tbsp olive oil
  
  


• 2 tbsp honey
  
  

Preparation:

• Preheat oven to 475 degrees F.
  
  


• Blanch onions in boiling water for about 3 minutes, then drain, cool and peel onions. Arrange on a jelly roll pan. Sprinkle onions evenly with rosemary.
  
  


• Whisk together wine, soy sauce, balsamic vinegar, olive oil and honey in a medium-size bowl then drizzle over onions.
  
  


• Bake for about 30 minutes stirring once after first 15 minutes.
  
  


• Remove onions with a slotted spoon and set aside in a bowl. Pour remaining balsamic sauce from pan into a small saucepan. Bring to a boil then reduce heat and simmer until slightly syrupy (about 2 minutes).
  
  


• Pour balsamic sauce over onions then toss to coat.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (273 g)): 151 Calories, 3 g Protein, 26 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 309 mg sodium

Breakfast in a Muffin

(makes 12 servings)

Ingredients:

• 1¼ cups finely crushed whole grain wheat or bran cereal
  
  


• ¾ cup all-purpose flour
  
  


• ½ cup stone-ground whole wheat flour
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• 1 teaspoon ground cinnamon
  
  


• ½ teaspoon ground ginger
  
  


• ¼ teaspoon ground nutmeg
  
  


• 1 teaspoon grated orange zest
  
  


• ½ teaspoon salt
  
  


• 2 egg whites or ¼ cup Egg Beaters
  
  


• 3 Tablespoons extra virgin olive oil
  
  


• 1 teaspoon vanilla extract
  
  


• ½ cup packed brown sugar
  
  


• ½ cup fat-free plain yogurt
  
  


• ½ cup orange juice
  
  


• ⅓ cup raisins
  
  


• 1¼ cups fresh or frozen blueberries
  
  


• 1½ Tablespoon coarsely chopped almonds
  
  


• 1 Tablespoon turbinado sugar
  
  

Preparation:

• Preheat oven to 400 degrees F. Line 12-cup muffin pan with paper liners.
  
  


• In a large-size bowl, whisk together with cereal, flours, baking powder, baking soda, cinnamon, ginger, nutmeg, orange zest and salt.
  
  


• Combine egg whites, oil and vanilla in bowl. Whisk in brown sugar, yogurt and orange juice. Stir into dry ingredients until just blended. Fold in raisins and blueberries. Spoon into muffin cups.
  
  


• In small-size bowl, stir almonds and turbinado sugar. Sprinkle by rounded ½ teaspoons over each muffin.
  
  


• Bake until top of muffin springs back when lightly touched (about 20-25 minutes). Cool on rack in pan about 2 minutes. Transfer to rack and cool completely.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving : 168 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 0.5 g Saturated Fat, 245 mg Sodium

Waldorf Salad

(makes 4 servings)

Ingredients:

• 4 medium apples, cubed
  
  


• 3 stalks of celery, thinly sliced
  
  


• ½ cup plain low-fat yogurt (or vanilla)
  
  


• ⅓ cup raisins
  
  


• ⅓ cup walnuts, chopped
  
  

Preparation:

• In a medium bowl, combine apples, celery, raisins, and walnuts. Stir.
  
  


• Add yogurt and stir together with all ingredients.
  
  


• Chill to blend flavors or enjoy right away.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (147 g)): 142 Calories, 3 g Protein, 25 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 32 mg sodium

Spinach Salad with Warm Beet Dressing

(makes 4 servings)

Ingredients:

• 12 oz. spinach, thoroughly washed, stems removed
  
  


• 8 oz. fresh beets
  
  


• 1 red onion, thinly sliced
  
  


• 2 slices whole wheat bread, cut into small cubes
  
  


• 2 tbsp olive oil
  
  


• 1 small shallot, finely chopped
  
  


• 1 tbsp honey mustard
  
  


• ¼ cup red wine vinegar
  
  


• ¼ tsp freshly ground pepper
  
  


• 4 oz. button mushrooms, wiped clean, stems trimmed
  
  and sliced
  
  


• 2 tbsp sugar
  
  


• ½ tsp salt
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium-size bowl, fill water and ice then add onions. Let stand for about 30 minutes, drain and set aside.
  
  


• Place bread cubes on a baking sheet and toast in oven until golden brown (about 10-15 minutes), tossing occasionally, then set the croutons aside.
  
  


• In a small-size saucepan, toss beets in a small saucepan and filled with water. Bring to a boil and cook until tender (about 30 minutes). Drain and let cool until easy to handle. Peel the beets and cut into ½” cubes, then set aside.
  
  


• In a small-size saucepan, heat 1 tbsp olive oil over medium heat. Add the honey mustard, sugar, vinegar, salt and pepper and stir constantly for about 1 minute or until sugar is dissolved. Add remaining olive oil then reduce heat to low. Add beet cubes and toss to coat.
  
  


• Arrange spinach leaves, onions and mushrooms on plates. Drizzle with the beet dressing and garnish with croutons.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (234 g)): 161 Calories, 6 g Protein, 19 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 511 mg sodium