Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
  


• 1⅓ cups sliced fresh mushrooms
  
  


• ½ cup chopped green onions
  
  


• 2¾ cups water
  
  


• 1½ tsp chicken-flavored bouillon granules
  
  


• ½ tsp dried thyme
  
  


• 1 tsp grated lemon rind
  
  


• 1 cup shredded carrot
  
  


• 2 tbsp chopped raisins
  
  


• Low-fat cooking spray
  
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
  


• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
  


• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
  


• Stir in raisins and mushroom mixture.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 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

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

Peanut Fruit Salad

(makes 4-6 servings)

Ingredients:

• 1 (8 oz.) can pineapple, crushed
  
  


• 1 cup carrots, peeled and shredded
  
  


• 1 cup apples (or pears), chopped
  
  


• ½ cup peanuts
  
  


• ⅓ cup plain low-fat yogurt
  
  


• 2 tbsp peanut butter
  
  


• ¼ cup raisins (optional)
  
  

Preparation:

• Stir together the pineapple, carrots, apples, peanuts and raisins in a medium-sized bowl.
  
  


• Blend together the yogurt and peanut butter in another bowl.
  
  


• Add the yogurt dressing to the salad and stir to coat.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (113 g)): 158 Calories, 6 g Protein, 17 g carbohydrates, 3 g Dietary Fiber, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 44 mg sodium

Minted Carrot Ribbon Salad

(makes 4 servings)

Ingredients:

• 4 medium carrots, peel and discard
  
  


• 2 celery stalks, cut into 2” lengths and thinly slice
  
  


• 2 tbsp olive oil
  
  


• 2 tbsp lime juice
  
  


• 1 bunch green onions, cut into 2” lengths and shred lengthwise
  
  


• 2 tsp sugar
  
  


• 2 tbsp fresh mint, chopped
  
  


• ¼ cup peanuts, chopped
  
  


• ¼ tsp red pepper (or any color), crushed
  
  


• Salt and pepper, to taste
  
  

Preparation:

• In a medium bowl, half fill with cold water and add about 4-5 ice cubes.
  
  


• Pare off ribbons of carrot into the bowl of water from all 4 carrots.
  
  


• Add celery and green onions to bowl of water. Let vegetables stand in water until they curl up (about 20 minutes).
  
  


• Combine olive oil, lime juice, sugar, red pepper and mint in a small bowl. Season with salt and pepper to taste.
  
  


• Drain vegetables, arrange on plates and drizzle the dressing. Sprinkled with peanuts before serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (147 g)): 162 Calories, 4 g Protein, 14 g carbohydrates, 4 g Dietary Fiber, 11 g fat, 2 g saturated fat, 0 mg cholesterol, 94 mg sodium