Raspberry Yogurt Parfait

(makes 1 servings)

Ingredients:

• ½ cup raspberries
  
  


• 1 tsp. freshly squeezed lemon juice
  
  


• 1 cup low-fat vanilla yogurt
  
  

Preparation:

• Toss raspberries and lemon juice in bowl. Alternate layers of yogurt and raspberries in parfait dish.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 230 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 2 g Saturated Fat, 150 mg Sodium

Corn Skillet Cakes

(makes eight, 4-inch cakes)

Ingredients:

• ⅔ cup flour
  
  


• ⅓ cup whole wheat flour
  
  


• 1 tbsp sugar
  
  


• 2 tsp baking powder
  
  


• ¼ tsp salt
  
  


• ¾ cup skim milk
  
  


• 1 egg
  
  


• 2 tbsp vegetable oil
  
  


• 1⅓ cup corn kernels (frozen, canned or fresh)
  
  

Preparation:

• Stir together the flour, whole wheat flour, sugar, baking powder and salt in a medium-sized bowl.
  
  


• In another bowl, whisk together the milk, egg, and vegetable oil. Stir in the corn, and add the wet ingredients to the dry ingredients, mixing them just to blend. The mixture will be lumpy.
  
  


• For each pancake, spread ¼ cup of batter on a hot, greased griddle. Cook the pancakes over moderate heat until they are golden brown on the bottom and the tops begin to bubble. Then flip them over, and cook them until the undersides are golden brown.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(2 cakes (156 g)): 275 Calories, 10 g Protein, 41 g carbohydrates, 5 g Dietary Fiber, 9 g fat, 1 g saturated fat, 48 mg cholesterol, 192 mg sodium

Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
  


• 1 medium onion, chopped
  
  


• ½ cup long grain rice, uncooked
  
  


• ½ cup dry lentils, drained and rinsed
  
  


• ¼ cup water
  
  


• 1 tsp lemon zest
  
  


• 1½ cups yellow summer squash and/or zucchini
  
  


• 1 chopped carrot
  
  


• ½ small eggplant, peeled and diced
  
  


• 2 cloves garlic, minced
  
  


• 2 tsp vegetable oil (or olive oil)
  
  


• 3 plum tomatoes, chopped
  
  


• ¼ cup fresh basil, shredded
  
  


• Parmesan cheese
  
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
  


• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
  


• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
  


• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
  


• Sprinkle with Parmesan cheese as desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Vegetable Couscous

(makes 4-6 servings)

Ingredients:

• 3 medium garlic cloves, minced and pressed
  
  


• 1 medium onion, chopped
  
  


• 2 medium green bell peppers, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 1 cup couscous
  
  


• 1½ cups water
  
  


• 2 small ripe tomatoes, cut into wedges
  
  

Preparation:

• In a large-size skillet, sauté garlic, onion and green bell pepper in vegetable oil until soft then push to sides of pan.
  
  


• In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently.
  
  


• Top this mixture with tomato wedges and the cooked green peppers; cover pan for approximately 3 minutes.
  
  


• Add a little water and cook longer, if needed. Couscous should be light and fluffy.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (172 g)): 229 Calories, 7 g Protein, 42 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 11 mg sodium

Spinach with Golden Raisins and Pine Nuts

(makes 4 servings)

Ingredients:

• ½ cup golden seedless raisins (or red raisins)
  
  


• 1 tbsp olive oil
  
  


• ½ cup pine nuts
  
  


• 2 crushed garlic cloves
  
  


• 1 ¼ lb. baby spinach leaves
  
  


• 2 tbsp fresh grated lemon peel
  
  


• Salt and pepper to taste
  
  

Preparation:

• Place raisins in a medium-size bowl and pour boiling water over them until just covered and let sit for about 5 minutes. Drain thoroughly then set aside.
  
  


• In a large-size skillet over medium-high heat, add vegetable oil, pine nuts and sauté until begin to brown lightly and smell toasted, but not burnt. Add garlic and sauté for an additional minute. Stir in raisins then add spinach leaves. Stir ingredients for about 1 minute until spinach has wilted.
  
  


• Remove from heat and add lemon peel and salt and pepper to taste.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (185 g)): 237 Calories, 7 g Protein, 25 g carbohydrates, 7 g Dietary Fiber, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 127 mg sodium

Skillet Granola

(makes 10 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil)
  
  


• ⅓ cup brown sugar
  
  


• 1 tbsp water
  
  


• 4 cups dry, quick-cooking oatmeal
  
  


• 1 cup raisins (or dried fruit)
  
  

Preparation:

• In the large-size skillet, stir vegetable oil, brown sugar and water together in a cool.
  
  


• Stir in oatmeal and mix until coated with sugar and vegetable oil.
  
  


• Heat over medium-high heat. Stir until oatmeal is starting to brown. Stir in raisins.
  
  


• Cool and store in a large jar with a tight fitting lid.
  
  

Make 10 Servings:

Weight loss recipes Amount Per Serving(½ of recipe (62 g)): 261 Calories, 6 g Protein, 40 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 6 mg sodium

Ratatouille with Polenta

(makes 4 servings)

Ingredients:

• 1 (16 oz.) package refrigerated and cooked polenta, prepare according to package directions
  
  


• 1 tbsp olive oil
  
  


• 1 red bell pepper, seeded and coarsely chopped
  
  


• 1 green bell pepper, seeded and coarsely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 small onion, thinly sliced
  
  


• 1 small unpeeled eggplant, cubed
  
  


• 1 yellow summer squash or zucchini, sliced
  
  


• 1 tomato, chopped
  
  


• 1 bay leaf
  
  


• 3 sprigs fresh thyme
  
  


• 3 tbsp fresh parsley, chopped
  
  


• Salt and pepper to taste
  
  

Preparation:

• In a medium-size saucepan, heat olive oil over medium-high heat, sauté red and green bell pepper, garlic and onions for about 5 minutes, stirring often.
  
  


• Stir in eggplant, squash, tomato, bay leaf, and thyme then cover and cook until vegetables are tender (about 5-6 minutes).
  
  


• Stir in parsley, reduce heat to low and let stand for about 1 minute.
  
  


• Cut polenta into ¼” slices then Arrange 1-2 pieces onto each dish. Spoon vegetable mixture evenly over top, add salt and pepper to taste, then serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (390 g)): 213 Calories, 5 g Protein, 40 g carbohydrates, 7 g Dietary Fiber, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 530 mg sodium

Orange Scented Rice

(makes 4 servings)

Ingredients:

• 2 tbsp butter
  
  


• 4 shallots, finely chopped
  
  


• 1 cup Basmati rice, washed (choose brown if


• available, may require longer cooking time)
  
  


• 1” fresh ginger, smashed and minced
  
  


• 1 cinnamon stick
  
  


• 2 star anise
  
  


• 2 bay leaves
  
  


• Grated rind and juice of 1 medium orange (Before grating, wash the outside of the orange rind with warm water and soap)
  
  


• 1 tbsp raisins, chopped
  
  


• 1¼ cups low-sodium chicken broth (or vegetable)
  
  


• Salt and pepper, to taste (Nutrition Facts calculated without extra salt)
  
  

Preparation:

• In a medium saucepan, melt butter over medium-high heat. Add shallots and cook while stirring until they become softened (about 3-4 minutes).
  
  


• Add the rice and cook until well coated (about 3 minutes), stirring constantly.
  
  


• Add the ginger, cinnamon stick, star anise and bay leaves.
  
  


• Stir in the grated rind, orange juice and raisins and mix thoroughly.
  
  


• Stir in the chicken broth (or vegetable). Raise the heat and bring to boiling. Reduce heat to medium-low, cover and cook until rice is cooked through and liquid is absorbed (about 15-17 minutes).
  
  


• Remove from heat, uncover and discard the cinnamon stick, star anise and bay leaves. Place cover back on saucepan and let stand for 15 minutes to rest then serve warm.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (184 g)): 271 Calories, 6 g Protein, 47 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 4 g saturated fat, 16 mg cholesterol, 88 mg sodium

Potato and Greens Frittata

(makes 6 servings)

Ingredients:

• 1½ Tbsp. olive oil
  
  


• 2 large sweet onions, thickly sliced
  
  


• 1 tsp. coarse salt
  
  


• ¼ tsp. ground black pepper
  
  


• 2 tsp. balsamic vinegar
  
  


• 1¼ C cubed ( ½”) cooked potatoes
  
  


• ¾ C cooked greens, such as mustard or kale, chopped
  
  


• 2 slices bacon, cooked and crumbled (optional)
  
  


• 8 large eggs, beaten
  
  

Preparation:

• Preheat the oven to 350 degrees F. Heat olive oil in 10” ovenproof skillet over medium heat then add onion, ½ tsp. of the salt, and ⅛ tsp. of the ground pepper. Cook, turning onions with tongs for 10 minutes until well browned. Sprinkle with vinegar and cook for 1 minute longer.
  
  


• Add potatoes, greens, bacon (if using) and remaining salt and pepper. Pour eggs over vegetables and stir to blend. Cook over medium heat for 3 minutes or until the mixture begins to set.
  
  


• Place skillet in oven and bake until eggs are set (about 15 minutes). Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 214 Calories, 11 g Protein, 18 g Carbohydrates, 2 g Dietary Fiber, 5.5 g Fat, 3 g Saturated Fat, 558 mg Sodium

Potato Tortilla

(makes 4 servings)

Ingredients:

• 5 tsp. olive oil
  
  


• 1 C chopped cooked potatoes
  
  


• ¼ C chopped onion
  
  


• ½ tsp. salt Pinch smoked paprika (optional)
  
  


• 6 large eggs
  
  


• ¼ C half-and-half or milk
  
  


• ½ C shredded Manchego or White Cheddar Cheese
  
  


• ⅓ C finely chopped yellow bell pepper
  
  


• ¼ tsp. thyme
  
  

Preparation:

• Heat olive oil over medium-high heat in a 10” cast-iron skillet. Add potatoes, onion, salt, and paprika (if using). Cook and stir for 5 minutes or until potatoes are golden brown.
  
  


• Beat eggs in medium-size bowl. Add half-and-half. Stir in cheese, bell pepper and thyme. Pour over potatoes and onion. Cook over low heat for 10 minutes or until eggs are set. Garnish with chives or scallions, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 259 Calories, 14 g Protein, 11 g Carbohydrates, 1 g Dietary Fiber, 18 g Fat, 6 g Saturated Fat, 495 mg Sodium

Turkey Bacon Omelet

(makes 2 servings)

Ingredients:

• 6 sun-dried tomato halves
  
  


• 2 plum tomatoes, quartered lengthwise and thinly sliced
  
  


• 2 thin strips turkey bacon, cooked and crumbled
  
  


• 2 Tbsp. crumbled ricotta salata cheese ( or goat cheese)
  
  


• 2 large eggs
  
  


• 3 egg whites
  
  


• 1 Tbsp. water
  
  


• 2 Tbsp. chives or scallions, chopped
  
  


• ¼ tsp. salt
  
  


• ¼ tsp. freshly ground black pepper
  
  


• 1 tsp. olive oil
  
  

Preparation:

• In a small-size dish, place sun-dried tomatoes then add boiling water to cover and let stand until softened (about 15 minutes). Drain and chop.
  
  


• In a small-size bowl, combine sun-dried tomatoes, plum tomatoes, bacon, and ricotta.
  
  


• In a another bowl, whisk together with the eggs, egg whites, water, chives, salt, and pepper until slightly frothy.
  
  


• In 10" nonstick skillet, heat ½ tsp. olive oil over medium heat then add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting edges with spatula and tilting pan, allowing uncooked mixture to flow underneath.
  
  


• Spoon half of tomato mixture down center of cooked egg when the eggs are almost set. Loosen edges of omelet with spatula and fold sides over filling. Slide onto warm plate. Repeat with remaining oil and egg and tomato mixtures.
  
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 215 Calories, 17 g Protein, 8 g Carbohydrates, 2 g Dietary Fiber, 13 g Fat, 7 g Saturated Fat, 800 mg Sodium

Tabbouleh Salad with Lemon-Garlic Dressing

(makes 4 servings)

Ingredients:

• ¾ cups uncooked fine-grained cracked bulgur wheat
  
  


• 1½ cups boiling water
  
  


• 3 tomatoes, chopped
  
  


• 6 green onions, chopped
  
  


• 1 medium red bell pepper, seeded and chopped
  
  


• 1 cup cucumber, chopped
  
  


• ¾ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh mint, chopped
  
  


• 1 can (15-16 oz.) garbanzo beans, drained
  
  

Lemon Garlic Dressing ingredients:

• ¼ cup fresh squeezed lemon juice
  
  


• 1 tbsp olive oil
  
  


• ½ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• 3 cloves garlic, chopped
  
  

Preparation:

• In a medium sized bowl, using a whisk, combine all dressing ingredients, set aside.
  
  


• In a medium sized bowl, place bulgur then add boiling water. Stir then let stand for about 60 minutes. Pour off any excess water and fluff with a fork.
  
  


• Stir in vegetables and garbanzo beans with the bulgur then toss with the dressing.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (325 g)): 291 Calories, 10 g Protein, 55 g carbohydrates, 12 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 621 mg sodium

Carrot and Orzo Salad with Fresh Dill

(makes 8 servings)

Ingredients:

• 3 pounds carrots, peeled and sliced diagonally into 2” pieces
  
  


• 1 pound orzo pasta
  
  


• ½ cup loosely pack fresh dill, chopped
  
  


• 5 large garlic cloves, unpeeled
  
  


• ¼ cup olive oil, divided
  
  


• 4 scallions, white and light green parts only, chopped
  
  


• Juice of 2 lemons
  
  


• Zest from the 2 lemons
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Preheat oven to 450 degrees F.
  
  


• Toss carrots and garlic cloves with 2 tbsp of the olive oil in a small-sized bowl. Spread on a rimmed baking sheet and bake until carrots are browned and tender (about 15-20 minutes). Remove from oven and let cool for about 10-15 minutes.
  
  


• In a small-sized bowl, squeeze out pulp from garlic cloves and discard skins. Mash pulp with the back side of a spoon until it resembles a paste.
  
  


• Cook orzo according to package instructions. Drain in a colander (do not rinse) then remove to a large-sized bowl. Toss with remaining olive oil then add carrots.
  
  


• Combine lemon juice, zest, scallions and garlic paste in a small bowl. Mix in dill then pour over orzo mixture and toss until combined. Season with salt and pepper.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (256 g)): 221 Calories, 5 g Protein, 36 g carbohydrates, 6 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 62 mg sodium

Citrus Shrimp Salad

(makes 4 servings)

Ingredients:

• 1 lb. medium shrimp, peeled and deveined
  
  


• 1 medium head cabbage, shredded
  
  


• 3 tbsp fresh-squeezed lemon juice
  
  


• ⅓ cup fresh-squeezed lime juice
  
  


• 1 tsp fresh ground black pepper
  
  


• 1 tbsp low-sodium soy sauce
  
  


• 1 cup watercress, chopped
  
  


• 1 carrot, peeled and grated
  
  


• ⅛ tsp red pepper flakes
  
  


• 1 clove garlic
  
  


• 2 tbsp honey
  
  


• Non-fat cooking spray
  
  


• 2 tbsp fresh basil, chopped (optional)
  
  


• 2 tbsp roasted peanuts, chopped (optional)
  
  

Preparation:

• In a food processor, add the lemon juice, garlic, soy sauce and red pepper flakes, blend until smooth.
  
  


• Pour lemon juice mixture into a medium bowl then add shrimp. Toss to coat evenly, cover with plastic wrap then marinate in refrigerator for about 30 minutes.
  
  


• Add the watercress, cabbage, and carrot in a large serving bowl and mix until combined.
  
  


• Whisk together the lime juice and honey in a small bowl then pour over salad mix. Toss until well-coated.
  
  


• Spray a small skillet with non-fat cooking spray. Pour shrimp with the marinade into the pan and cook over medium-high heat until shrimp is completely pink in the center (about 3 minutes).
  
  


• Place cooked shrimp in center of salad and sprinkle with optional basil and peanuts.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (420 g)): 271 Calories, 28 g Protein, 29 g carbohydrates, 7 g Dietary Fiber, 5 g fat, 1 g saturated fat, 172 mg cholesterol, 363 mg sodium

Cabbage Salad with Caraway and Raisins

(makes 4 servings)

Ingredients:

• 1 lb. cabbage
  
  


• 1 tbsp caraway seeds
  
  


• 6 tbsp raisins
  
  


• 1 tbsp vegetable oil
  
  


• 4 scallions, thinly sliced
  
  


• ½ cup walnuts or almonds, chopped
  
  


• 5 tbsp low-sodium vegetable stock
  
  


• 2 tbsp fresh mint, chopped
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Thinly shred cabbage using a sharp knife or mandoline.
  
  


• Heat oil in a large-sized skillet or wok, over medium-high heat. Add scallions and stir fry for about 1 minute. Add the cabbage and stir fry for about 3 minutes. Add the raisins, nuts, vegetable stock and cook, stirring often until cabbage is lightly softened (about 3-4 minutes).
  
  


• Remove from stove and pour cabbage mixture in a large-sized bowl. Add caraway seeds, mint and sprinkle salt and pepper to taste. Toss until well coated.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (188 g)): 214 Calories, 5 g Protein, 21 g carbohydrates, 5 g Dietary Fiber, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 32 mg sodium

Asian Chicken Salad

(makes 4 servings)

Ingredients:

• 2 cups cooked chicken, skin removed, thinly sliced
  
  


• 4 cups cabbage, shredded
  
  


• 1 cup mushrooms, sliced
  
  


• 1 cup carrots, grated
  
  


• 2 tbsp cilantro, chopped
  
  


• 1 cucumber, thinly sliced
  
  


• 3 green onions, thinly sliced
  
  


• 1 mandarin orange or tangerine, divided into sections
  
  


• ½ cup no-fat Asian or Oriental-style salad dressing
  
  


• Black pepper
  
  

Preparation:

• Combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well in a large-sized bowl.
  
  


• Top with green onions and tangerine sections. Pepper to taste.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (301 g)): 218 Calories, 25 g Protein, 14 g carbohydrates, 4 g Dietary Fiber, 7 g fat, 1 g saturated fat, 60 mg cholesterol, 392 mg sodium

Rotini with Steamed Vegetables

(makes 4 servings)

Ingredients:

• 1 cup uncooked rotini pasta
  
  


• ¾ pound new red potatoes, cut into ½-inch wedges
  
  


• 1 cup frozen broccoli flowerets
  
  


• 1 cup baby carrots
  
  


• ½ cup frozen snap pea pods
  
  


• 1 tbsp olive oil
  
  


• 2 tbsp parsley, chopped
  
  


• 1 tsp dried dill weed
  
  


• ½ tsp salt
  
  

Preparation:

• Cook rotini pasta according to package instructions.
  
  


• While pasta is cooking, place steamer basket in a 3-quart saucepan filled with ½-inch of water.
  
  


• Fill steamer basket with potatoes, broccoli and carrots. Bring water to a boil then reduce heat to medium-low and steam for about 5 minutes.
  
  


• Add pea pods, cover and steam until potatoes are tender (about 2-3 minutes).
  
  


• In a medium-sized bowl, place steamed vegetables and toss with cooked rotini, parsley, olive oil, dill and salt until well coated.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1/4 of recipe (156 g)): 214 Calories, 6 g Protein, 37 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 355 mg sodium

Tortilla Chicken Pizza

(makes 4 servings)

Ingredients:

• ½ cup cooked chicken breast, chopped
  
  


• 4 tsp olive oil
  
  


• 4 (6-7 inch) flour tortillas
  
  


• ½ cup pizza sauce
  
  


• ½ cup fresh oregano, minced
  
  


• ½ cup fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), roasted and chopped
  
  


• ¼ cup grated low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  


• 1 tbsp fresh basil
  
  

Preparation:

• Preheat broiler in oven and set rack about 4” – 5” below heating elements.
  
  


• Brush both sides of each tortilla with ¼ tsp olive oil on each side.
  
  


• Prick the surface of the tortillas in several places with a fork.
  
  


• Place the tortillas directly on the oven rack and broil for about 1-2 minutes on each side or until lightly browned.
  
  


• Place tortillas on baking sheet. Spread each with the pizza sauce.
  
  


• Arrange chicken and vegetables on each tortilla. Sprinkle with oregano and cheeses.
  
  


• Broil for about 1-2 minutes or until cheese melts.
  
  


• Sprinkle with basil.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 pizza (109 g)): 236 Calories, 13 g Protein, 21 g carbohydrates, 1 g Dietary Fiber, 11 g fat, 3 g saturated fat, 24 mg cholesterol, 518 mg sodium

Sloppy Garden Joes

(makes 8 servings)

Ingredients:

• 1 chopped onion
  
  


• 1 chopped carrot
  
  


• ½ chopped green pepper
  
  


• 1 pound extra lean ground turkey (or chicken)
  
  


• 1 (8 oz.) can tomato sauce
  
  


• 1 (15 oz.) can crushed tomatoes
  
  


• 1 (8 oz.) can mushrooms
  
  


• ¼ cup barbecue sauce
  
  


• Pepper to taste
  
  


• 8 whole wheat buns
  
  

Preparation:

• Wash fresh vegetables before preparing.
  
  


• In a pan, sauté onions, carrot, green pepper and ground turkey over medium-high heat for about 5 minutes.
  
  


• Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings in a same pan and bring to a boil.
  
  


• Reduce heat and simmer for about 10 minutes, stirring occasionally.
  
  


• Uncover and cook until thick (about 3 minutes).


• Serve on toasted or plain buns.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(1 Sloppy Joe (197 g)): 235 Calories, 15 g Protein, 29 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 622 mg sodium

Scallop, Spinach and Tomato Sauté

(makes 4 servings)

Ingredients:

• 2 tbsp olive oil
  
  


• 1 clove garlic, finely chopped
  
  


• 1 lb. scallops
  
  


• 1 tbsp fresh basil, chopped
  
  


• 3 large tomatoes, coarsely chopped
  
  


• 10 oz. fresh spinach, stems removed, thoroughly washed
  
  


• Salt and freshly ground pepper, to taste
  
  

Preparation:

• Heat oil over low heat in a large skillet then add garlic and heat for about 1 minute. Stir in scallops, cover and cook for about 1 minute.
  
  


• Stir in basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook until the scallops are cooked through (about 5 minutes), stirring occasionally, Serve at once
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (329 g)): 205 Calories, 22 g Protein, 12 g carbohydrates, 3 g Dietary Fiber, 8 g fat, 1 g saturated fat, 37 mg cholesterol, 251 mg sodium