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

Skinny Stuffed Artichokes

A Calories Bomb Slims Down

We’ve turned stuffed artichokes, the classic fat-packed appetizer, into a hearty, healthy recipe for weight loss.

Serves: 4

Prep Time: 20 minutes

Cook Time: 1 hour

Before: 617 Calories, 44 Grams of fat

After: 345 Calories, 18 Grams of fat

Ingredients for recipe

• 4 large globe artichokes, stems and discard
  
  


• 2 lemons, 1 cut in half, 1 juiced
  
  


• ⅔ cup bulgur
  
  


• 1 clove garlic, minced
  
  


• 1½ cup low-sodium vegetable broth, divided
  
  


• 2 medium carrots, finely chopped
  
  


• 2 cup spinach, coarsely chopped
  
  


• ½ cup crumbled feta
  
  


• ¼ cup pine nuts, toasted
  
  


• ½ teaspoon dried oregano
  
  


• ½ teaspoon freshly ground black pepper
  
  


• 2 tablespoon olive oil
  
  

Preparing

• Bring a large-size pot of water to a boil. Slice off the top inch of 1 artichoke. Cut off the sharp tip of each leaf with kitchen shears. Separate leaves and pull out enough from the center to reveal the fuzzy choke. Scoop out choke with a teaspoon and squeeze some juice from 1 lemon half into the cavity, then use the other lemon half to rub the artichoke all over to prevent discoloration. Repeat with remaining artichokes.
  
  


• Pour lemon juice into the boiling water; add artichokes. Cook until tender (about 25 minutes). Meanwhile, place bulgur and garlic in a heatproof bowl. Bring 1 cup vegetable broth to a boil; pour over bulgur. Cover and let sit until liquid is absorbed (about 30 minutes). Mix carrots, spinach, crumbled feta, pine nuts, oregano, black pepper in bowl.
  
  


• Preheat oven to 350 degrees F.
  
  


• Drain cooked artichokes on paper towels for about 5 minutes, then transfer to a baking dish. Spoon the bulgur stuffing into each artichoke cavity, then pull the leaves apart and fill the spaces between them. Pour remaining ½ cup broth into bottom of dish.
  
  


• Drizzle oil over artichokes. Bake until heated through (about 20 minutes).
  
  

Nutrition Score per serving:

(1 artichoke; 1½ cups filling):

345 calories, 18 g fat, 4 g saturated fat, 40 g carbs, 14 g protein, 163 mg calcium, 4 mg iron, 374 mg sodium

Roasted Red Pepper Dip

(makes ¾ cups)

Ingredients:

• 2 medium red sweet peppers
  
  


• 2 tbsp tomato paste
  
  


• 1 tsp fresh basil or ¼ tsp crushed and dried basil
  
  


• 1 tsp sugar
  
  


• 1 clove garlic, chopped
  
  


• ¼ tsp salt
  
  


• Dash of red pepper flakes
  
  


• ¼ tsp salt
  
  

Preparation:

1. Roast the peppers:
   
   
   • Cut peppers into quarters and remove stem, membranes, and seeds
     
     
   
   
   • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
     
     
   
   
   • Bake at 425 degrees F for about 20 minutes or until skin is blackened and blistered.
     
     
   
   
   • Remove peppers from oven and place in a paper bag. Let cool for 10 minutes.
     
     
   
   
   • Peel and discard skins.
     
     
   
   


2. Place peppers in a food processor, cover and blend until elaborate.
   
   


3. Add tomato paste, sugar, basil, salt, garlic and red pepper flakes. Blend until smooth.
   
   


4. Tip: For a different colored dip, try yellow or orange sweet peppers.
   
   

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 tbsp (122 g)): 36 Calories, 1 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 73 mg sodium

Veggie Guacamole

(makes 3½ cups)

Ingredients:

• 2 ripe avocados, peeled and pitted
  
  


• Juice of 1 lemon
  
  


• 1 large tomato, seeded and diced
  
  


• 1 cup canned black beans, drained
  
  


• ½ tsp minced garlic
  
  


• 1 tbsp green onion, chopped
  
  


• 1 cup cooked corn (canned, fresh, or frozen)
  
  


• 1 tsp jalapeño peppers, chopped (optional)
  
  

Preparation:

• Mash avocados in a bowl. Add lemon juice and salt, then mix in the remaining ingredients.
  
  

Make 14 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (70 g)): 77 Calories, 2 g Protein, 8 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 8 mg cholesterol, 34 mg sodium

Tortilla Pinwheels

(makes 4 servings)

Ingredients:

• 4 whole wheat tortillas, 8” size
  
  


• ¼ cup light cream cheese or Neufchatel
  
  


• 12 slices turkey ham, sliced, fat-free
  
  


• 1 cup spinach, torn, fresh
  
  


• ½ cup grated carrots
  
  

Preparation:

• Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread.
  
  


• Spread about 1 tbsp cream cheese onto the tortilla, making sure to reach the edges.
  
  


• Place 3 slices of turkey ham onto tortilla.
  
  


• Put several spinach in the center of the tortilla and sprinkle with 2 tbsp of carrots.
  
  


• Roll tortilla tightly; secure with a toothpick.
  
  


• Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate. Serve at once, or refrigerate, covered, until ready to serve.
  
  

Tip:

• Choose colorful vegetables such as avocado red, cucumber, or red peppers, in your pinwheel.
  
  


• Make a fruit pinwheel using peanut butter or jam as the spread, then top with thin banana slices and other soft fruit like strawberries, peaches, plums, nectarines or plums.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 pinwheel (174 g)): 285 Calories, 21 g Protein, 32 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 34 mg cholesterol, 1223 mg sodium

Apple Sweet-Zza

(makes 4 servings)

Ingredients:

• ⅓ cup applesauce
  
  


• ⅔ cup low-fat ricotta cheese
  
  


• 4 English muffins, split (8 halves)
  
  


• Pizza toppings, choose 3:
  
  
  • Apples, sliced
    
    
  
  
  • Pineapple chunks
    
    
  
  
  • Plums, nectarine or peaches slices
    
    
  
  
  • Berries, fresh or frozen
    
    
  
  
  • Banana slices
    
    
  
  
  • Tangerine sections
    
    
  
  

Preparation:

• Stir applesauce with the ricotta cheese together.


• Spread about 2 tbsp sauce on each muffin half.


• Arrange your favorite toppings on the 'crust' in a single layer. Use at least 3 colors.
  
  


• Place pizzas on a baking sheet and bake at 400ºF for 10 minutes or until the cheese is melted
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving (1 muffin (170 g)): 231 Calories, 10 g Protein, 39 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 3 g saturated fat, 13 mg cholesterol, 262 mg sodium

Smoky Salmon Spread

(makes 2 cups)

Ingredients:

• 1 (15-½oz.)can salmon, drained
  
  


• 8 oz. non-fat cream cheese
  
  


• ¼ cup low fat sour cream
  
  


• 1 garlic clove, minced
  
  


• 1 tbsp parsley, minced
  
  


• 2 tbsp onion, finely chopped
  
  


• 1 tbsp lemon juice
  
  


• 1 to 1½ tsp horseradish
  
  


• ½ tsp liquid smoke
  
  


• 1 tbsp lemon juice
  
  

Preparation:

• Combine ingredients together in food processor or by hand in a mixing bowl. Chill several hours before serving in refrigerator.
  
  

Make 40 Servings:

Weight loss recipes Amount Per Serving (1 tbsp (20 g)): 31 Calories, 3 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 10 mg cholesterol, 81 mg sodium

Pretzels

(makes 12 pretzels)

Ingredients:

• 1 package active dry yeast
  
  


• 1½ cups warm water
  
  


• 4 cups flour
  
  


• 1 tbsp salt
  
  


• 1 tbsp sugar
  
  


• 1 egg white, beaten
  
  

Preparation:

• Preheat oven to 425 degrees F.
  
  


• In a medium bowl, combine water, salt and sugar, then sprinkle yeast on surface of water. Let stand for 10 minutes to activate yeast.
  
  


• Stir in flour and mix well with a wooden spoon.
  
  


• Place dough on a floured surface and knead until smooth. To knead dough, flatten it with your hands, fold the dough into quarters and then flatten again. Do this for about five minutes. Flour your hands and the work surface to keep the dough from sticking.
  
  


• Roll the dough into 12" lengths, about ½" thick. Form the dough strips into different shapes
  
  


• Place on a lightly oiled baking sheet. Brush with egg white or water then sprinkle lightly with salt (optional).
  
  


• Bake at 425 degrees F. for about 15 minutes or until golden brown
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 Pretzel (48 g)): 163 Calories, 5 g Protein, 33 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 16 mg cholesterol, 588 mg sodium

Garlic Pita Chips

(makes 32 chips, 8 chips per serving)

Ingredients:

• 2 pita breads
  
  


• 4 tsp olive oil or vegetable oil
  
  


• 1 garlic clove, crushed
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• Cut along circumference of each pita bread to remove folded edge.
  
  


• Mix oil and garlic in a bowl.
  
  


• Brush each pita round with the oil and garlic mixture.
  
  


• Stack the rounds and then cut into 8 wedges.
  
  


• Arrange wedges in a single layer on a baking sheet


• Bake for 8-10 minutes until golden brown.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (37 g)): 125 Calories, 3 g Protein, 18 g carbohydrates, 2 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 170 mg sodium

Coriander, Cumin and Caraway Crackers

(makes 35-40 crackers)

Ingredients:

• 1½ cups all-purpose flour
  
  


• ¼ tsp ground coriander
  
  


• ½ tsp ground cumin
  
  


• 1 tbsp caraway seeds
  
  


• ½ tsp baking powder
  
  


• ½ tsp salt
  
  


• ¼ cup butter, cut into small pieces
  
  


• ⅓ cup non-fat milk
  
  


• 1 egg white, slightly beaten
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a large bowl, combine all-purpose flour, coriander, cumin, caraway seeds, baking powder and salt. Add butter pieces a little bit at a time until incorporated.
  
  


• Add non-fat milk and continue mixing until it forms a doughy consistency. If mixture is too dry, add a tbsp or more of non-fat milk.
  
  


• Transfer dough to a floured surface and flatten slightly with the palm of your hand. Let sit for about 10 minutes to rise then using a floured rolling pin, flatten dough to about ⅛” thick.
  
  


• Use a 2” diameter rounded to cut out shapes. Place cut-out crackers onto an ungreased cookie sheet. Using a pastry brush, brush the surface of each cracker with egg white, then prick the surface with a fork and bake for 15-20 minutes or until golden brown.
  
  


• Use a spatula to remove crackers and cool completely on a rack.
  
  


• Keep crackers in an airtight container.
  
  


• Tip: Serve crackers with your favorite low-fat dip, with smoked salmon, or break them into smaller pieces, sprinkled over salad.
  
  

Make 40 Servings:

Weight loss recipes Amount Per Serving (1 cracker (9 g)): 29 Calories, 1 g Protein, 4 g carbohydrates, 0 g Dietary Fiber, 1 g fat, 1 g saturated fat, 3 mg cholesterol, 55 mg sodium

Caramelized Onion and Green Olive Tapenade

(makes 3 cups)

Ingredients:

• 1 tbsp olive oil
  
  


• 1 small onion, chopped
  
  


• ½ tsp dried basil
  
  


• 2 cups pitted green olives
  
  


• 2 tbsp white wine vinegar
  
  


• 4 garlic cloves, minced
  
  


• ¼ cup dry white wine
  
  


• ¼ tsp freshly ground black pepper
  
  

Preparation:

• Heat olive oil in a small saucepan with medium heat.


• Add onion and cook for 7-8 minutes until softened, stirring occasionally.
  
  


• Stir in basil and garlic and cook for 2 minutes.
  
  


• Add vinegar and white wine, bring to a boil then reduce heat and cook for an additional 7 minutes or until most of the liquid volatile, stirring occasionally.
  
  


• Place onion mixture in a food processor, then add the green olives and black pepper. Process until smooth.
  
  

Make 28 Servings:

Weight loss recipes Amount Per Serving (1 tablespoon (14 g)): 18 Calories, 0 g Protein, 0 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 228 mg sodium

Chile Lime Tortilla Chips

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ tsp grated lime peel
  
  


• 2 tsp honey
  
  


• 2 tsp vegetable oil
  
  


• 2 tbsp fresh-squeezed lime juice
  
  


• 4 flour tortillas (8" diameter)
  
  


• Chile powder to taste
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• Spray a large cookie sheet with non-fat cooking spray.
  
  In a medium bowl, combine chile powder, lime peel, lime juice, vegetable oil, honey and stir finely.
  
  


• Using a pastry brush, brush tortillas with the lime mixture.
  
  


• Cut tortillas into 12 wedges. Place wedges on a single layer on cookie sheet and sprinkle with chile powder to desired.
  
  


• Bake for 8-10 minutes or until golden brown.
  
  


• Keep in an airtight container at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving (1/6 of recipe (46 g)): 135 Calories, 3 g Protein, 22 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 166 mg sodium

Black Bean and Corn Dip

(makes 3 cups)

Ingredients:

• 1 (15 oz.) can black beans, drained and rinsed or 2 cups black beans cooked at home
  
  


• 2 green onions, sliced
  
  


• 2 cups cooked fresh, frozen or canned corn
  
  


• ½ tsp basil
  
  


• ½ cup plain non-fat yogurt
  
  


• ½ tsp chili powder
  
  


• Black pepper to taste
  
  

Preparation:

• Using a blender, blend all ingredients.
  
  


• Blend for about 20 seconds or until all ingredients are smooth.
  
  


• If the dip is too thick, stir in 2 tbsp of yogurt.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (69 g)): 68 Calories, 4 g Protein, 13 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 77 mg sodium

Apple Berry Fruit Leather

(makes 8 servings)

Ingredients:

• 3 cups apples, cored and chopped
  
  


• 1 cup raspberries
  
  


• 1 tsp cinnamon
  
  


• 2 tbsp frozen orange juice concentrate
  
  


• 1 tsp fresh lemon juice
  
  


• 2 tbsp honey
  
  

Preparation:

• Preheat oven to 140 degrees F.
  
  


• Using a blender, blend 1 cup of apples, the orange juice and the raspberries until smooth.
  
  


• Add remaining apples and blend until smooth. Pour apple mixture in a medium bowl, then stir in the lemon juice, honey, and cinnamon
  
  


• Line a baking sheet with plastic wrap (Don’t use aluminum foil because it's difficult to remove the fruit from this item.) and tape to edges.
  
  


• Pour apple mixture on the plastic lined baking sheet and spread with a rubber spatula until it's 1/8 inch thick.


• Leave about ½” of space open from edge of pan to allow fruit to expand while drying.
  
  


• Bake in oven for 4-6 hours. Fruit leather is done when it is no longer sticky to the touch. When done, roll the fruit with the plastic wrap the long way.
  
  


• Cut into 2-inch pieces. Keep in an airtight container.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving (⅛ of recipe (72 g)): 59 Calories, 0 g Protein, 15 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium

Enjoy eating, nutrient-packed meals that keep you energy up while you wipe out pounds.

The weight loss recipes in this section follow the rules of ranch, with plenty of fruits and vegetables, whole grains, and cuts of meats and poultry. They are delicious and nutritious, which means you will be able keep your energy levels high as the pounds melt away. (And do not forget to keep track of what you eat)

Cottage Cheese and Fruit Parfait

(TIP Pack your meal in a reusable to-go cup and take it with you)



Ingredients:

• 1 green apple, cored and cut into small cubes


• ½ cup 1% cottage cheese


• ¼ cup blueberries

Preparation:

• Place half of the apple cubes in glass parfait dish or cereal bowl. Top evenly with half of the cottage cheese. Add blueberries, remaining cottage cheese, and remaining apple. Serve immediately

Weight Loss Recipes Amount Per Serving: 174 Calories, 15 g Protein, 27 g carbohydrates, 4 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 461 mg sodium