Lemon Rice with Zucchini and Feta Cheese

(makes 4 servings)

Ingredients:

• 3 tbsp olive oil
  
  


• 1 sliced onion
  
  


• 1 small lemon, peeled and sliced
  
  


• 3 crushed garlic cloves
  
  


• 1 cup long-grain rice
  
  


• 2 cups low-sodium vegetable broth
  
  


• 1 tbsp chopped fresh rosemary
  
  


• 1 sliced large zucchini
  
  


• 2 red bell peppers, remove stem, seeds, and membranes, cut into quarters
  
  


• 1 yellow bell pepper, remove stem, seeds, and membranes, cut into quarters
  
  


• 4 ounces feta cheese
  
  

Preparation:

• Heat 2 tbsp olive oil over medium-high heat in a medium-size saucepan. Add the onion and sauté for about 3 minutes.
  
  


• Add the lemon, garlic and sauté for about 2 minutes.
  
  


• Add the rice, vegetable broth, rosemary and bring to a boil then reduce heat to medium. Partially cover the saucepan and let simmer until broth is completely absorbed and rice is just tender (about 15-20 minutes).


• Add more vegetable broth if mixture becomes too dry.
  
  


• Roast the peppers:
  
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
    
  
  
  • Bake in oven at 425 degrees F until skin is blackened and blistered (about 20 minutes).
    
    
  
  
  • Remove peppers from oven and place in a paper bag. Close bag and let cool for about 10 minutes.
    
    
  
  
  • Remove and discard skins then slice each pepper.
    
    
  
  


• Heat the remaining 1 tbsp olive oil on medium-high heat in a large-size frying pan, then add the zucchini and cook until the zucchini begins to soften (about 5 minutes) then reduce heat to medium.
  
  


• Add the peppers, rice and feta cheese to the frying pan then gently fold ingredients together. Cook for an additional minute until heated through then serve warm.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (431 g)): 406 Calories, 12 g Protein, 51 g carbohydrates, 4 g Dietary Fiber, 18 g fat, 6 g saturated fat, 25 mg cholesterol, 360 mg sodium

Spiced Crusted Chicken with Glazed Carrots

(makes 4 servings)

Prep Time: 20 minutes

Cook Time: 50 Minutes

Ingredients for the Chicken:

• olive oil cooking spray
  
  


• ½ cup unsalted, shelled pistachios, finely chopped
  
  


• 2 tsp. ground coriander
  
  


• 3 Tbsp. black sesame seeds
  
  


• 1½ tsp. ground cumin
  
  


• 1 Tbsp. water
  
  


• 1 egg
  
  


• ¼ cup flour
  
  


• Salt and freshly ground
  
  


• black pepper
  
  


• 4 boneless (about 6 oz. each), chicken breast halves, skin removed
  
  

Ingredients for the Carrot:

• 1 ½ Tbsp. olive oil
  
  


• 1 tsp. cumin seeds
  
  


• 6 carrots, sliced ¼” thick on the diagonal
  
  


• Salt and freshly ground black pepper
  
  


• ⅓ cup orange juice
  
  


• 1½ Tbsp. honey
  
  


• 1 Tbsp. fresh cilantro, chopped
  
  

Preparation:

• Preheat oven to 400 degrees F and Lightly coat a foil-lined baking sheet with cooking spray.
  
  


• Mix together with pistachios,coriander, sesame seeds and cumin in a shallow bowl. Beat egg and water together in another shallow bowl. In a third bow, add flour and season with salt and pepper.
  
  


• Dip a piece of chicken into the flour and shake off excess; quickly dip in egg mixture, then pistachio mixture, turning to coat both sides. Place onto prepared baking sheet and repeat with remaining chicken.
  
  


• Bake until juices run clear when pierced with a knife in the thickest part (about 25 – 30 minutes).
  
  


• Meanwhile chicken cooks, prepare the carrots. In a skillet over medium, heat olive oil then add cumin seeds and cook until fragrant. Add carrots and toss to coat with oil; season with salt and pepper. Add orange juice, cover, and cook about 8 minutes, stirring occasionally. Reduce heat to medium-low and stir in honey. Continue cooking, uncovered, until liquid evaporates and carrots are tender (about 4 – 5 minutes). Divide chicken and carrots among 4 plates, sprinkle with cilantro, and serve immediately.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving (6 oz. chicken, ½ cup carrots): 504 calories, 23 g fat, 4 g saturated fat, 31 g carbs, 45 g protein, 6 g fiber, 162 mg calcium, 5 mg iron, 229 mg sodium.

Greek Tostada

(makes 4 servings)

Ingredients:

• 1 tbsp olive oil or vegetable oil
  
  


• 1 tsp fresh lemon juice
  
  


• ¼ tsp paprika
  
  


• Dash salt
  
  


• Dash freshly ground pepper
  
  


• 4 medium, skinless and boneless chicken breasts
  
  


• 2 whole wheat pita bread rounds (4” diameter), split and toasted
  
  


• ¾ cup tomato, coarsely chopped
  
  


• ½ cup cucumber, chopped
  
  


• ½ red onion, chopped
  
  


• ⅓ cup crumbled feta cheese
  
  

Hummus ingredients:

• 1 (15 oz.) can garbanzo beans, drained and rinsed
  
  


• ½ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh lemon juice
  
  


• 3 tbsp water
  
  


• 2 cloves garlic, peeled and chopped
  
  


• ⅛ tsp salt
  
  

Preparation:

• Combine oil, lemon juice, paprika, salt and pepper in a small bowl.
  
  


• Place chicken in broiler pan and brush each side with the oil mixture. Broil chicken about 4“ from heat until meat is tender and no longer pink (about 10 minutes), turning once. Cool chicken slightly then coarsely chop.
  
  


• Make the hummus: Combine all hummus ingredients in a blender and blend until smooth.
  
  


• To serve, spread hummus over toasted pita halves and top with chicken, tomato, cucumber, red onions and feta cheese.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (325 g)): 436 Calories, 4 g Protein, 46 g carbohydrates, 9 g Dietary Fiber, 1 g fat, 3 g saturated fat, 79 mg cholesterol, 683 mg sodium

Sweet Potato Soup

(makes 8 servings)

Ingredients:

• ⅔ cups chunky peanut butter
  
  


• 1 tbsp canola oil (or olive oil)
  
  


• 2 cups chopped onion
  
  


• 6 cups peeled and chopped sweet potato
  
  


• 1 tbsp ground cumin
  
  


• Salt and pepper, to taste
  
  


• 2 (15.5 oz.) cans garbanzo beans, drained
  
  


• 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)
  
  


• 1 (28 oz.) can diced tomatoes, undrained
  
  

Preparation:

• Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.
  
  


• Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Chickpea Stew

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 1 large onion, diced
  
  


• 1 medium green bell pepper, seeded and finely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• ½ tsp paprika
  
  


• 1½ tsp ground cumin
  
  


• ⅛ tsp cayenne pepper
  
  


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


• 1½ cups water
  
  


• 1 (10 oz.) package frozen corn
  
  


• 1 tbsp fresh oregano, chopped
  
  


• 1 (15 oz.) can chickpeas, rinsed and drained
  
  


• 1 cup tomatoes, coarsely chopped
  
  


• 2 tbsp green onions, sliced (optional)
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray then raise heat to medium-high. Add onion, green bell pepper, garlic and stir fry until onion is tender (about 5 minutes). Stir in paprika, cumin, cayenne pepper and cook for about 1 minute, stirring constantly
  
  


• Stir in vegetable broth, water, corn and oregano then bring to a boil then cover, reduce heat to medium-low and simmer for about 7 minutes.
  
  


• Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for about 3-4 minutes. Serve stew with a sprinkle of green onions.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (414 g)): 243 Calories, 11 g Protein, 47 g carbohydrates, 8 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 363 mg sodium

Beef and Broccoli Noodle Soup

(makes 4 servings)

Ingredients:

• 2 chopped green onions
  
  


• 1 finely chopped garlic clove
  
  


• 2 tbsp low-sodium soy sauce
  
  


• 1 tsp sesame oil
  
  


• 8 oz. lean beef, trimmed of excess fat
  
  


• 8 oz. egg noodles, cook according to package instructions
  
  


• 3¾ cups low-sodium beef broth
  
  


• 1 white part of leek, sliced or 1 cup chopped onion
  
  


• 5 chopped baby corns
  
  


• 2 cups broccoli florets
  
  


• ½ tsp chili powder
  
  

Preparation:

• Combine green onions, garlic, soy sauce and sesame oil in a medium bowl.
  
  


• Slice beef into thin strips (Wrap beef in plastic wrap then place in a freezer for about ½ hour to partially freeze to make it easier to slice) then add to soy sauce mixture and stir until well-coated. Cover then marinate in refrigerator for about 45-60 minutes.
  
  


• Pour beef broth in a large saucepan then bring to a boil. Add the beef with the marinade, leek, corns, and broccoli. Cover then reduce heat to medium-low and simmer for about 10 minutes. Stir in noodles and chili powder, cover and simmer for an additional 3 minutes then serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (401 g)): 440 Calories, 28 g Protein, 63 g carbohydrates, 3 g Dietary Fiber, 8 g fat, 2 g saturated fat, 104 mg cholesterol, 417 mg sodium

Black Bean and Cabbage Stew

(makes 6 servings)

Ingredients:

• 2 tbsp olive oil (or vegetable oil)
  
  


• 1 white part of leek, chopped
  
  


• 1 large chopped onion
  
  


• 3 garlic cloves, crushed
  
  


• 1 tbsp paprika
  
  


• 2 tbsp chopped fresh thyme
  
  


• 1 ¼ lbs. chopped potatoes
  
  


• 14 oz. can black beans
  
  


• 3½ cups low-sodium vegetable broth
  
  


• 6 oz. shredded cabbage
  
  


• Salt and pepper to taste
  
  

Preparation:

• Heat olive oil in a large-size saucepan. Add leek and onion and sauté for about 3 minutes. Add garlic and paprika and continue to sauté for about 2 minutes.
  
  


• Add thyme, potatoes, black beans and vegetable broth, bring to a boil. Reduce heat, cover and simmer until potatoes are cooked through (about 10 minutes).
  
  


• Add cabbage and season to taste with salt and pepper. Simmer for about 5 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (570 g)): 425 Calories, 16 g Protein, 72 g carbohydrates, 14 g Dietary Fiber, 9 g fat, 2 g saturated fat, 2 mg cholesterol, 983 mg sodium

Pancakes With Blueberry-Peach Sauce

Look for light agave nectar in health food stores. It has a more neutral flavor than dark types and tastes more like sugar in baked goods.

Serves 4

Prep time: 5 minutes

Total time: 20 minutes

Ingredients for the sauce

• 1½ cups frozen blueberries
  
  


• 1 cup frozen peach slices Pinch of nutmeg
  
  


• 1 Tbsp arrowroot powder
  
  


• ¼ cup water
  
  

Ingredients for the pancakes

• 2 large eggs
  
  


• ¼ cup light agave nectar
  
  


• 1 Tbsp vanilla extract
  
  


• ¼ cup water
  
  


• 1½ blanched almond flour
  
  


• ¼ tsp sea salt
  
  


• ½ tsp baking soda
  
  


• 1 Tbsp arrowroot powder
  
  


• 2 Tbsp grape seed or canola oil
  
  

Preparing

• In a small covered saucepan, cook blueberries, peaches, and nutmeg over medium heat for 10 to 20 minutes or until fruit is soft. Mix arrowroot powder into water. Raise heat and whisk the arrowroot liquid into the fruit for about 1 minute or until the mixture is thick and glossy. Set aside to cool as you make the pancakes.
  
  


• Blend eggs, agave nectar, vanilla, and water in a blender for 1 minute or until smooth. Add almond flour, salt, baking soda, and arrowroot powder. Process until thoroughly combined.
  
  


• Heat oil in a large skillet over medium. Ladle 1 heaping Tbsp. batter per pancake onto skillet. Cook for 2 to 5 minutes or until small bubbles form on top. Flip pancakes and cook on the other side for 1 to 2 minutes.
  
  


• Transfer pancakes to a plate (or use an ovenproof dish and place in a 250 degrees F oven to keep warm until all pancakes are done, if you like). Repeat with remaining batter, then serve topped with warm fruit sauce.
  
  

Nutrition score per serving (3 pancakes, ½ cup sauce):

462 calories, 31 g fat, 3 g saturated fat, 38 g carbs, 13 g protein, 7 g fiber, 111 mg calcium, 2 mg iron, 409 mg sodium.

Related Articles

Almond flour the new superfood ?

Weight Loss Recipes : Chicken And Dumpling Soup With Red Peppers And Spinach

Weight Loss Recipes : Asparagus and Goat Cheese Pizza

Weight Loss Recipes : Pancakes With Blueberry-Peach Sauce

Asparagus and Goat Cheese Pizza

Not an asparagus fan? Use broccoli or red peppers in this dish instead.

Serve 4

Prep time: 30 minutes

Total time: 60 minutes

Ingredient

• 2 Tbsp olive oil
  
  


• 1 small red onion, thinly sliced
  
  


• 1 cup 1½-inch asparagus pieces
  
  


• 1½ cups blanched almond flour
  
  


• 1¼ tsp sea salt, divided
  
  


• ¼ tsp baking soda
  
  


• 1 Tbsp grape seed or canola oil
  
  


• 1 large egg
  
  


• 7 ounces tomato paste
  
  


• ¼ cup water
  
  


• 1 Tbsp herbes de Provence
  
  


• 1 Tbsp minced garlic clove
  
  


• 3 ounces goat cheese
  
  

Preparing

• Pour olive oil in a sauté pan and heat over medium. When oil is hot, add onion and sauté for 8 to 10 minutes or until soft and translucent. Add asparagus, increase heat to high, and cook for 1 to 2 minutes. Remove from pan and ser aside to cool. Preheat oven to 350 degrees F.
  
  


• To make the crust, mix almond flour, ¼ tsp salt, and baking soda in a large bowl. In a separate medium bowl, whisk together oil and egg. Stir wet ingredients into almond flour mixture until thoroughly combined.
  
  


• Cut 2 pieces of parchment paper to the size of a baking sheet. Place the dough between the parchment and use a rolling pin to flatten it into a 10-inch circle, about ⅛ inch thick. Remove top piece of parchment and transfer bottom piece with rolled-out dough onto a baking sheet. Bake for 15 to 20 minutes or until lightly golden.
  
  


• While the crust bakes, make the pizza sauce: Bring tomato paste, water, herbes de Provence, remaining salt, and garlic to a boil. Lower heat and simmer for 10 to 15 minutes or until sauce has thickened.
  
  


• Spread sauce over the crust while the crust is still warm. Crumble goat cheese evenly over the sauce, then top with onion and asparagus mixture. Bake for 10 to 15 minutes to warm the cheese. Let cool briefly, then cut into 8 slices and serve.
  
  

Nutrition score per serving (2 slices):

483 calories, 35 g fat, 8 g saturated fat, 23 g carbs, 18 g protein, 8 g fiber, 194 mg calcium, 5 mg iron, 1,114 mg sodium.

Related Articles

Almond flour the new superfood ?

Weight Loss Recipes : Chicken And Dumpling Soup With Red Peppers And Spinach

Weight Loss Recipes : Asparagus and Goat Cheese Pizza

Weight Loss Recipes : Pancakes With Blueberry-Peach Sauce

SCALLOPED POTATOES

Preparation + cooking time: 1 hour 30 minutes

Ingredient:

• 1.2 kg desire potatoes, peeled
  
  


• 150 g leg ham, chopped finely
  
  


• 300 ml pouring cream
  
  


• ¾ cup (180 ml) milk
  
  


• ¾ cup (90 g) coarsely grated cheddar cheese
  
  

Preparing:

• Preheat oven to 180 C/160 C fan-forced and oil a 1.5litre (6-cup) baking dish.
  
  


• Using a sharp knife, mandoline or V-slicer, slice potatoes into 2 mm slices and pat dry with absorbent paper. Layer a quarter of the potato in baking dish and top with a third of the ham. Continue layering the remaining potato and ham, finishing with potato.
  
  


• Heat cream and milk in small saucepan until almost boiling and pour over potato mixture. Cover with foil and bake for 30 minutes. Remove foil and bake 20 minutes.


• Top with cheese and bake, uncovered, about 20 minutes or until potato is tender. Stand 10 minutes before
  
  

serving.

SERVES 6

Nutritional information per serving:

Energy 1,864 kJ (about 445) ; total fat 29.5 g (sat fat 18.8 g); carbohydrate 29.1 g; protein 15.2 g; fiber 3.2 g

Related Articles:

Potato Power

Potato Power: Top Tips For Storing and Cooking

Weight Loss Recipes: LYONNAISE POTATOES

Weight Loss Recipes: POTATO PUFFS

Weight Loss Recipes: SCALLOPED POTATOES

Weight Loss Recipes: POTATO BLINI WITH SALSA CRUDA

Spirals & Meatballs

Tip: This crowd-pleaser is a great go-to dinner for the whole family.

Ingredients:

• 2 egg whites
  
  


• ½ cup quick-cooking oats
  
  


• ¼ cup fat-free milk
  
  


• ½ cup finely chopped fresh parsley
  
  


• 1 tbsp dried minced onion
  
  


• ½ tsp dried oregano
  
  


• ½ tsp garlic powder
  
  


• ¼ tsp salt
  
  


• ⅛ tsp crushed red-pepper flakes
  
  


• 1 lb 96 percent lean ground beef
  
  


• 8 oz whole wheat rotini pasta
  
  


• 3 cups low-fat, low-sodium, low-sugar marinara sauce, heated
  
  


• 4 tsp grated reduced-fat Parmesan cheese
  
  

Preparation:

• Preheat oven to 400 F. Lightly coat large nonstick baking sheet with olive oil cooking spray.
  
  


• Mix egg whites, oats, and milk in bowl using fork. Add parsley, onion, oregano, garlic powder, salt, and red-pepper flakes and mix until combined. Mix in beef until well combined.
  
  


• Make 32 uniform meatballs, each about 1¼” diameter (use a cookie scoop or measuring spoon). Roll into balls with hands and arrange, not touching, on prepared baking sheet. Bake 7 to 10 minutes, or until no longer pink inside.
  
  


• Cook pasta according to package directions while meatballs bake. Drain. Divide pasta among 4 bowls.
  
  


• Top each with ¾ cup of the sauce and 8 meatballs. Sprinkle 1 tsp of the Parmesan over each bowl and serve.
  
  

Make 4 Servings: 

Weight Loss Recipes Amount per Serving: 481 Calories, 37 g Protein, 76 g carbohydrates, 13 g Fiber, 8 g fat,2 g saturated fat, 63 mg cholesterol, 528 mg sodium

Lamb in Palava Sauce

Ingredients:

• 500 g lean lamb, cut into small cubes


• 1/2 pint lamb, chicken or veg stock


• 1 red chilli, seeded and chopped


• 2 egg whites


• 1 inch piece of fresh root ginger, peeled and roughly chopped


• 1 onion, half roughly chopped and half sliced


• 1 tbsp tomato puree


• 400 g can of tomatoes


• 6 tbsp palm oil or vegetable oil


• 200 g fresh spinach leaves, roughly shredded


• 2 garlic cloves, peeled

Preparation:

• Blitz the chilli, ginger, garlic, chopped onion, tomato puree and tomatoes in a food processor until chopped together to make a sauce.


• Heat the oil in a large frying pan and fry the sliced onion for 2 minutes.


• Add the lamb and stir fry over a highish heat for 6-7 mins until starting to brown.


• Pour the tomato sauce over the lamb and bubble rapidly for 2-3 minutes, then stir in the stock and add seasoning to taste.


• Cover and simmer gently for 40-50 mins, stirring occasionally, until the lamb is tender and the sauce has thickened.


• Stir in the spinach so that it wilts, then simmer for 2-3 minutes. Drizzle in the egg white and continue to simmer for 2 minute until just set.


• YUMMY

Weight Loss Recipes Amount Per Serving: 421 Calories, 3g Carbohydrate, 1.5g Dietary Fiber