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

Curry Chicken Salad

(makes 6 servings)

Ingredients:

• 4 cooked skinless, boneless chicken breast halves, chopped
  
  


• ½ cup red bell pepper (or any color), seeded and chopped
  
  


• 1 (8 oz.) can water chestnuts, drained and sliced
  
  


• 1 apple, peeled, cored and chopped
  
  


• ½ cup seedless red grapes, halved
  
  


• ½ cup low-fat mayonnaise
  
  


• ¼ tsp fresh ground pepper
  
  


• ¼ cup slivered almonds
  
  


• ¼ cup celery, chopped
  
  


• 1 tsp curry powder
  
  

Preparation:

• Combine chicken, mayonnaise, curry, and pepper in a medium-size bowl. Add celery, red bell pepper, apple, grapes, almonds and water chestnuts and mix until well-coated.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (141 g)): 198 Calories, 19 g Protein, 12 g carbohydrates, 2 g Dietary Fiber, 9 g fat, 1 g saturated fat, 54 mg cholesterol, 151 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

Asparagus Almond Chicken Salad

(makes 4 servings)

Ingredients:

• 2 cups asparagus tips, diagonally cut
  
  


• ¼ cup low-calorie mayonnaise
  
  


• ¼ cup plain, non-fat yogurt
  
  


• 1 tsp curry powder
  
  


• 1 tsp fresh lemon juice
  
  


• ¼ tsp salt
  
  


• ⅛ tsp ground pepper
  
  


• 2 cups cooked skinless, boneless chicken breast, chopped
  
  


• ½ cup red bell pepper, seeded and chopped
  
  


• ¼ cup fresh cilantro, chopped
  
  


• 2 tbsp sliced almonds, toasted
  
  


• Lettuce leaves
  
  

Preparation:

• Steam asparagus until crisp-tender (about 2 minutes).
  
  


• Whisk together the mayonnaise, yogurt, curry, lemon juice and salt in a medium-sized bowl.
  
  


• Add asparagus, chicken, red bell pepper, cilantro and almonds and toss to coat.
  
  


• Serve on fresh lettuce leaves.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (193 g)): 192 Calories, 25 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 62 mg cholesterol, 232 mg sodium

Breakfast Muesli With Yogurt

(makes 6-8 servings)

Ingredients:

• 1 cup plain, low-fat yogurt
  
  


• 1 cup 1% low-fat milk
  
  


• 2 cups rolled oats
  
  


• ½ cup sliced almonds
  
  


• ⅓ cup wheat bran
  
  


• ⅓ cup honey
  
  


• ¼ cup dried apricots, chopped
  
  


• ¼ cup dates, chopped
  
  


• ¼ cup dried cranberries, chopped
  
  

Preparation:

• Combine oats, almonds, apricots, dates, cranberries and wheat bran in a medium sized bowl.
  
  


• Add yogurt, honey, milk and mix well.
  
  


• Cover with plastic wrap and refrigerate until chilled about 1 to 2 hours.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (122 g)): 243 Calories, 9 g Protein, 40 g carbohydrates, 5 g Dietary Fiber, 7 g fat, 1 g saturated fat, 3 mg cholesterol, 60 mg sodium

Fruit Compote with Honey Yogurt

(makes 4-6 servings)

Ingredients:

• 3 cups unsweetened apple juice or cider
  
  


• ½ cup plain, low-fat yogurt
  
  


• 1 tbsp honey
  
  


• 1 slice (about ¼”) fresh ginger
  
  


• 2 ripe pears
  
  


• 2 Golden Delicious apples
  
  


• 2 tbsp sliced almonds
  
  


• 1 tbsp fresh lemon juice
  
  


• ½ cup dried apricot halves
  
  


• 6 pitted prunes
  
  


• Julienned strips of lemon zest
  
  

Preparation:

• In a large heavy saucepan, Combine apple juice and ginger and bring to a simmer.
  
  


• Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat for 10 minutes or until pears are just tender.
  
  


• Add apricots and prunes and then cover, cooking for 5 minutes on low heat.
  
  


• Transfer the fruit to a serving bowl.
  
  


• Increase heat and boil the apple juice mixture, uncovered until it reduces to 1-¾ cups. Cool liquid slightly then pour over the fruit.
  
  


• Stir the yogurt and honey together in a small-sized bowl and set aside. Toast the almonds in a small skillet over low heat about 2 minutes or until golden
  
  


• Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (274 g)): 206 Calories, 3 g Protein, 47 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 21 mg sodium

Lemon-Almond Loaf

(makes 16 servings)

Ingredients for recipe:

• Low-fat cooking spray
  
  


• 1¾ cups all purpose flour
  
  


• 2 tsp baking powder
  
  


• ¼ tsp salt
  
  


• 1 cup 1% low-fat milk
  
  


• ¼ cup vegetable oil
  
  


• 1 medium-sized egg, beaten
  
  


• 2 tsp grated lemon peel
  
  


• ½ cup sugar
  
  


• ⅓ cup almonds, chopped
  
  


• 1 tbsp fresh squeezed lemon juice
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium bowl, combine the flour, baking powder sugar, salt and sugar. Using a spoon, make a small well in the center of the flour mixture then set aside.
  
  


• In a small bowl, whisk together the egg, lemon juice, lemon peel, oil and milk. Pour egg mixture in the well of the flour mixture then stir until ingredients are thoroughly moistened.
  
  


• Add almonds and mix thoroughly until combined.
  
  


• Spray an 8 x 4 x 2-inch loaf pan with low-fat cooking spray then pour in batter.
  
  


• Bake for 45-50 minutes or until loaf is golden and a skewer inserted into the center comes out clean. Let cool in pan on for about 10 minutes, then remove to wire rack to cool completely.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving (1/16 of recipe (45 g)): 129 Calories, 3 g Protein, 18 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 112 mg sodium

Almond-Lemon Tart

If you don’t have Grand Marnier, you can use orange juice concentrate or orange marmalade instead.

Makes 10 slices

Prep time: 25 minutes

Total time: 1 hour

For the tart

• 1 cup all-purpose flour
  
  


• ½ tsp sea salt
  
  


• ½ tsp plus 1/3 cup evaporated cane juice, divided
  
  


• 2 tbsp cold unsalted butter
  
  


• 2 to 4 tbsp ice water
  
  


• ¼ cup chopped almonds
  
  


• 3 tbsp almond paste
  
  


• ½ tsp fresh lemon juice
  
  


• 2 tbsp lemon zest
  
  


• 2 large eggs
  
  


• 1/3 cup buttermilk
  
  


• ½ tsp pure almond extract
  
  


• ½ tsp pure lemon extract
  
  

For the cherry compote

• ¾ cup pitted unsweetened frozen cherries
  
  


• 3 tbsp water
  
  


• 1 tbsp fresh lime juice
  
  


• 2 tbsp evaporated cane juice
  
  


• 1 tsp cornstarch
  
  


• 1 tsp Grand Marnier
  
  

Preparation:

• Preheat oven to 350 F.
  
  


• In a medium bowl, combine flour, salt, and ½ tsp evaporated cane juice.
  
  


• Incorporate butter using a pastry cutter until it’s pea-size.
  
  


• Add water, 1 tbsp at a time, mixing gently with a fork after each addition. Form dough into a ball and let it rest for 5 minutes; roll into a 12-inch circle and lightly press into a 10-inch tart pan.
  
  


• Purée almonds, almond paste, and remaining 1/3 cup evaporated cane juice in a food processor until nuts are finely ground.
  
  


• Add lemon juice, zest, eggs, buttermilk, and extracts and continue puréeing. Pour mixture into tart shell and bake for 20 to 25 minutes or until set. Cool on a wire rack.
  
  


• In a medium saucepan, combine cherries, water, lime juice, and evaporated cane juice. Bring to a boil over medium heat. Reduce heat to medium-low and simmer for 15 minutes, stirring occasionally.
  
  


• In a small bowl, combine cornstarch and Grand Marnier; stir into cherry mixture. Return to a boil and cook for 1 minute while stirring.
  
  


• Reduce heat to low and simmer for about 4 minutes or until thickened.
  
  


• Remove from heat and allow to cool completely. Top each tart slice with cherry compote immediately before serving.
  
  

Nutrition score per serving ( 1 slice tart, 1 tsp. cherry compote)

135 calories, 6 g fat (40% of calories), 2 g saturated fat, 16 g carbs, 4 g protein, 1 g fiber, 31 mg calcium, 1 mg iron, 67 mg sodium