Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 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

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

Egg, Bacon & Cheese Breakfast Sandwich

(makes 1 servings)

Ingredients:

• 3 large egg whites


• 1 multigrain English muffin


• 1 oz Canadian bacon, cooked


• 1 slice (1 oz) low-fat sharp Cheddar cheese


• 1 cup fresh blueberries

Preparation:

• Scramble egg whites and place on half of toasted English muffin. Add Canadian bacon and cheese and top with muffin half. Serve with blueberries and 1 cup green tea or coffee.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 29 g Protein, 55 g Carbohydrates, 8 g Dietary Fiber, 7 g Fat, 3 g Saturated Fat, 871 mg Sodium

Creamy Polenta with Cherry Tomato Relish

(makes 8 servings)

Ingredients:

• 6 cups cherry tomatoes
  
  


• Low-fat cooking spray
  
  


• 1 tbsp olive oil
  
  


• ¼ cup sliced shallots
  
  


• 1½ tbsp sugar
  
  


• ¾ cup dry white wine
  
  


• 1½ tsp divided salt
  
  


• ¼ tsp fresh ground pepper
  
  


• 2 cups 1% low-fat milk
  
  


• 1 cup dry polenta
  
  


• ½ cup shaved fresh Parmesan cheese
  
  

Preparation:

• Preheat oven to 425 degrees F.
  
  


• Spray a shallow roasting pan with low-fat cooking spray.
  
  


• Cut slits at bottom of each cherry tomato then place stem-side down in roasting pan. Bake at 425 degrees F for 20 minutes. Reduce heat to 375 degrees F and continue to bake for another 45 minutes. Remove from oven, cover with aluminum foil and let stand for 10-15 minutes.
  
  


• Heat olive oil in a large-size skillet over medium-high heat. Add shallots and sauté until lightly browned (about 5 minutes).
  
  


• Add white wine, reduce to medium-low heat and simmer for 5 minutes.
  
  


• Add 11/2 tsp of the salt and the pepper.
  
  


• Remove from heat, stir in tomatoes, cover and set aside.
  
  


• In a large-size saucepan, add milk and water and bring to a boil then remove from heat.
  
  


• Gradually add dry polenta while stirring constantly with a whisk. Cover and cook for 2 minutes over medium-low heat.
  
  


• Add 1 tsp salt, cover and let stand until polenta reaches a thick consistency (about 5 minutes), stirring occasionally.
  
  


• Pass the tomato relish and Parmesan shavings at the table.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 184 Calories, 7 g Protein, 25 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 2 g saturated fat, 7 mg cholesterol, 596 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

Roasted Eggplant, Tomato and Arugula Salad

(makes 4 servings)

Ingredients:

• 2 medium eggplants, cut into ¾” slices
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp fresh lemon juice
  
  


• 2 tbsp cilantro, chopped
  
  


• 1½ cups red cherry tomatoes (or yellow), halved
  
  


• 1 tsp sugar
  
  


• 2 garlic cloves, crushed
  
  


• 4 tbsp feta cheese, crumbled
  
  


• 3 cups arugula
  
  


• 4 tbsp balsamic vinegar
  
  

Preparation:

• Preheat oven to broil.
  
  


• Place eggplant on a foil-lined broiler pan and brush with 1 tbsp olive oil then drizzle lemon juice over slices.


• Broil eggplant for about 8 to 10 minutes, turning once until golden and tender, then sprinkle with cilantro.
  
  


• Heat 1 tsp of the olive oil to medium-high heat in a medium skillet. Add tomatoes, sugar, garlic and sauté until softened but not mushy (about 1 to 2 minutes). Reduce heat to low.
  
  


• Arrange eggplant on salad plates. Divide feta cheese and mound on each plate on top of eggplant. Divide tomatoes and place on top of feta cheese then top with arugula leaves.
  
  


• In the skillet, under low heat, add the remaining oil and balsamic vinegar and heat through for about 30 seconds.


• Drizzle dressing over each salad.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (396 g)): 181 Calories, 5 g Protein, 23 g carbohydrates, 8 g Dietary Fiber, 10 g fat, 2 g saturated fat, 8 mg cholesterol, 128 mg sodium

Stacked Vegetable Salad

(makes 4 servings)

Ingredients:

• 1 medium eggplant, slice lengthwise about ¼” thick and cut each slice crosswise in half.
  
  


• 2 medium portobello mushrooms (about 4-5" in diameter)
  
  


• ½ cup mixed salad greens
  
  


• 2 fresh tomato, sliced
  
  


• ¼ cup goat cheese (or Cheddar cheese)
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp balsamic vinegar
  
  


• Non-fat cooking spray
  
  


• Fresh oregano (optional)
  
  

Preparation:

• Preheat broiler.
  
  


• Remove stems from portobello mushrooms then wipe the smooth surface of the mushroom with a paper towel to remove any excess soil.
  
  


• Spray a cookie sheet with non-fat cooking spray. Place eggplant pieces and mushrooms (gill-side up) on the sheet then lightly spray vegetables with cooking spray. Broil about 5” or 2nd to the top shelf level of the oven from the broiler until eggplant starts turning golden brown (about 7-10 minutes).
  
  


• Remove roasted vegetables from oven. Place the portobellos, gill-side up on salad plates. Add a layer of greens then a slice of tomato. Spread 1 tbsp of the goat cheese on the tomato then add an eggplant slice. Repeat starting with the greens 3 more times.
  
  


• Drizzle each stack each with ½ tbsp olive oil and 11/2 tbsp balsamic vinegar then sprinkle with desired amount of fresh oregano.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (246 g)): 117 Calories, 5 g Protein, 13 g carbohydrates, 5 g Dietary Fiber, 6 g fat, 2 g saturated fat, 5 mg cholesterol, 53 mg sodium

Pizza Fresca

(makes 10 servings)

Ingredients:

• 10 flour tortillas
  
  


• Pizza or pasta sauce
  
  


• 2 cups cheddar, jack or mozzarella cheese, grated
  
  


• 2 cups fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), chopped OR 2 cups fresh fruit (apples, raisins, pineapples, and your other favorites), chopped
  
  

Preparation:

• Place the tortilla on a cookie or pizza sheet. Spread a thick layer of pizza or pasta sauce over tortilla.
  
  


• Arrange vegetables or fruit over sauce.
  
  


• Sprinkle about 3 tbsp of cheese over vegetables or fruit.
  
  


• Bake in 350 degrees F oven until cheese melts.
  
  


• Cut into quarters and YUMMY!!
  
  

Make 10 Servings:

Weight loss recipes Amount Per Serving(1/10 of recipe (157 g)): 271 Calories, 11 g Protein, 30 g carbohydrates, 3 g Dietary Fiber, 12 g fat, 6 g saturated fat, 26 mg cholesterol, 510 mg sodium

Pasta Delight

(makes 4 servings)

Ingredients:

• 2 cups pasta, cooked, drained and rinsed
  
  


• 1 tbsp vegetable oil
  
  


• 1 large broccoli tree, chopped into small pieces or 1 (10 oz.) package of chopped frozen broccoli
  
  


• 1 carrot, cut into thin strips
  
  


• 3 cloves garlic, finely chopped
  
  


• ½ cup green peas
  
  


• 1 tbsp Italian seasoning
  
  


• ¼ cup Parmesan cheese
  
  

Preparation:

• Cook pasta according to package instructions.
  
  


• In a large-sized skillet, sauté vegetables and garlic in vegetable oil for about 10 minutes, stirring often.
  
  


• Add cooked pasta and Italian seasoning to vegetables and gently combine with a large-sized spoon or spatula.
  
  


• Sprinkle Parmesan cheese over pasta mixture, cover and cook for about 2-4 minutes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (186 g)): 203 Calories, 9 g Protein, 29 g carbohydrates, 5 g Dietary Fiber, 6 g fat, 2 g saturated fat, 5 mg cholesterol, 205 mg sodium

Pasta with Peas and Basil Cream Sauce

(makes 4 servings)

Ingredients:

• 6 oz. bowtie, penne or your favorite pasta
  
  


• 1 cup fresh or frozen peas, drained
  
  


• 1 (12 oz.) can of non-fat evaporated milk
  
  


• 1 tbsp all-purpose flour
  
  


• 2 tbsp fresh thyme, chopped
  
  


• 1 clove garlic, smashed and finely chopped
  
  


• 2 oz. prosciuitto, chopped
  
  


• ¼ cup shredded Parmesan cheese
  
  

Optional garnishes (Nutrition Facts are calculated without these items):

• 1 tbsp shredded Parmesan cheese
  
  


• Fresh ground black pepper
  
  


• 1 tbsp fresh thyme, chopped
  
  

Preparation:

• In a serving bowl, cook pasta according to package instructions, drain, then set aside.
  
  


• While the pasta is cooking. In a mediusized saucepan, add about ½ cup of water and bring to boil. Cook peas for about 10 minutes then drain and discard remaining water in saucepan. Return peas to saucepan.
  
  


• Whisk together the milk and flour in a small-sized bowl then pour over the peas. Add the thyme and garlic then stir to combine. Raise heat to medium and stir until thickened.
  
  


• Add the Parmesan cheese and prosciutto and continue stirring until cheese is melted and mixture is combined then pour over the pasta.
  
  


• Toss pasta until well-coated with the sauce then serve with optional garnishes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 331 Calories, 22 g Protein, 51 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 609 mg sodium

Mostaccioli With Beans

(makes 6 servings)

Ingredients:

• 3 cups uncooked mostaccioli pasta (or similar pasta shape like penne)
  
  


• 2 red bell peppers, seeded and chopped
  
  


• ½ lb. fresh asparagus, trimmed and cut into small sized pieces
  
  


• 1 onion, chopped (½ cup)
  
  


• 2 cloves garlic, minced
  
  


• 1 (14.5oz.) can diced tomatoes, undrained
  
  


• ½ cup low sodium vegetable or chicken broth
  
  


• 1 tbsp chopped fresh or ½ tsp dried rosemary leaves, crumbled
  
  


• 2 cups lightly packed fresh spinach leaves
  
  


• 1 (15oz.) can cannellini beans, drained
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• Low-fat cooking spray
  
  

Preparation:

• Cook and drain pasta according to package instructions.
  
  


• While pasta is cooking, spray a 4-quart Dutch oven with low-fat cooking spray and heat over medium-high heat.
  
  


• Cook asparagus, red bell pepper, onion and garlic until vegetables are crisp-tender (about 6 minutes).
  
  


• Add tomatoes, broth, and rosemary to vegetable mixture and stir until blended.
  
  


• Reduce heat and simmer, uncovered for 3 minutes.
  
  


• Stir in cannellini beans and spinach and simmer until spinach is wilted.
  
  


• Toss vegetable mixture with the cooked pasta and sprinkle with Parmesan cheese as desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (324 g)): 313 Calories, 14 g Protein, 62 g carbohydrates, 7 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 467 mg sodium

Mediterranean Pizza

(makes 12 servings)

Ingredients:

• 1 (16 oz.) thin-crust pizza dough (i.e. Boboli)
  
  


• 1 tbsp olive oil
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 4 tomatoes, seeded and chopped
  
  


• 1 cup eggplant, peeled and chopped
  
  


• 1 tsp dried basil, crushed
  
  


• 1 small zucchini, sliced
  
  


• 2 tbsp sliced, pitted, ripe black olives
  
  


• 2 red tomatoes (or yellow), halved lengthwise and sliced
  
  


• 1 cup ripe olives, chopped
  
  


• 1 small yellow summer squash, sliced
  
  


• ⅓ cup crumbled feta cheese
  
  


• ½ cup shredded mozzarella cheese
  
  


• ½ tsp sugar
  
  


• ¼ sp salt
  
  


• ⅛ tsp pepper
  
  

Preparation:

• Cook onion and garlic in 2 tsp of the olive oil over medium-high heat in a medium skillet for about 3 minutes or until tender.
  
  


• Add tomatoes, eggplant, basil, sugar, salt and pepper and cook, uncovered over medium-high heat until liquid has evaporated (about In a medium skillet), stirring occasionally.
  
  


• Place pizza dough on a lightly greased baking sheet. Spread the eggplant mixture over the pizza dough.
  
  


• Arrange the red tomatoes, squash, and zucchini over the mixture. Brush vegetables with remaining olive oil.
  
  


• Sprinkle with feta cheese and olives.
  
  


• Top with mozzarella cheese.
  
  


• Bake, uncovered at 400 degrees F until cheese is melted (about 15 minutes).
  
  


• Cut into wedges and serve.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving(1/12 of recipe (146 g)): 143 Calories, 5 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 7 mg cholesterol, 248 mg sodium

White Bean and Sun-Dried Tomato Pizza

(makes 6 servings)

Ingredients:

• ½ cup sun-dried tomatoes (not packed in oil), chopped
  
  


• 1 (15 oz.) can Great Northern or Navy beans, drained
  
  


• 1 package (10 oz.) thin crust pre-made pizza crust (such as "Boboli")
  
  


• ½ cup shredded, reduced fat, Mozzarella cheese
  
  


• 2 cloves garlic, peeled and chopped
  
  


• ¼ tsp dried oregano
  
  


• 1 cup shredded fresh basil leaves
  
  

Preparation:

• Preheat oven to 425 degrees F.
  
  


• In a small bowl, place sun-dried tomatoes and pour boiling water over them enough to just cover and let stand for about 10 minutes until soften them. Drain well then chop into thin strips.
  
  


• Place beans, garlic and oregano in a blender. Cover and blend until smooth.
  
  


• Spread bean paste over surface of pizza crust.


• Sprinkle with sun-dried tomatoes, cheese and basil.


• Place pizza on a (ungreased) cookie sheet or pizza pan and bake at 425 degrees F until cheese is melted (about 10 minutes).
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (143 g)): 261 Calories, 14 g Protein, 42 g carbohydrates, 5 g Dietary Fiber, 5 g fat, 1 g saturated fat, 6 mg cholesterol, 419 mg sodium

Cauliflower and Leek Quiche

(makes 2 pies or 12 servings)

Ingredients:

• 2 (9”) un-baked pie shells, at room temperature.
  
  


• 1 leek, chopped
  
  


• 1 cup cauliflower, chopped
  
  


• 1 tbsp butter
  
  


• 8 eggs, lightly beaten
  
  


• 2 cups shredded cheese, (half mozzarella, half cheddar)
  
  


• 1½ cups low fat milk
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Toast pie crusts in oven for about 10 minutes.
  
  


• Sauté cauliflower and leeks in butter until soft.
  
  


• Blend eggs, milk and cheese together until blended.
  
  


• Sprinkle a thin layer of sautéed cauliflower and leeks onto bottom of toasted pie crusts.
  
  


• Pour eggs and cheese mixture over cauliflower and leeks.
  
  


• Bake in oven until knife inserted near center comes out clean (about 30 to 35 minutes).
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (119 g)): 247 Calories, 11 g Protein, 14 g carbohydrates, 1 g Dietary Fiber, 16 g fat, 6 g saturated fat, 145 mg cholesterol, 310 mg sodium

Garlic and Corn Risotto

(makes 4 servings)

Ingredients:

• 3¾ cups fat-free chicken broth
  
  


• 4 cloves garlic, chopped
  
  


• 1 cup uncooked Arborio or long grain rice
  
  


• 2 cups frozen whole kernel corn
  
  


• ¼ cup low-fat Mozzarella cheese
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• ¼ cup fresh parsley or cilantro, chopped
  
  

Preparation:

• In a large saucepan, bring ⅓ cups of the broth to boil. Add garlic, cook for about 1 minute, stirring occasionally.
  
  


• Stir in rice and corn then cook for about 1 minute.
  
  


• Add remaining broth and bring to a boil then reduce heat to medium-heat. Cook uncovered until rice is tender and creamy (about 15 to 20 minutes), stirring often to absorb liquid.
  
  


• Remove from heat then add Parmesan cheese, Mozzarella cheese and parsley.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (372 g)): 339 Calories, 16 g Protein, 56 g carbohydrates, 3 g Dietary Fiber, 6 g fat, 3 g saturated fat, 10 mg cholesterol, 10 mg sodium

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
  


• 4 cups torn fresh spinach leaves, thawed and drained
  
  


• 1 jalapeño pepper, seeded and minced
  
  


• 6 (8-inch) flour tortillas
  
  


• 2 green onions, thinly sliced
  
  


• 1 (8oz.) carton of non-fat sour cream
  
  


• ¼ cup plain, non-fat yogurt
  
  


• ¼ tsp salt
  
  


• ½ cup 1% milk
  
  


• 2 tbsp all-purpose flour
  
  


• ¼ tsp ground cumin
  
  


• ⅓ cup shredded cheddar cheese
  
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
  


• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
  


• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
  


• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
  


• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
  


• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
  


• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
  


• Top with salsa and chopped green onions as desired.
  
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
  


• 1 cup diced potato
  
  


• ¼ cup celery, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 tbsp water
  
  


• 2 tbsp flour
  
  


• ¼ tsp pepper
  
  


• ¼ tsp dried dill
  
  


• 2 (13 oz.) cans of evaporated skim milk
  
  


• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
  


• ½ cup part-skim mozzarella cheese, grated
  
  


• 2 tbsp chopped fresh parsley
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
  


• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
  


• Stir in cheese and parsley. Season with salt and pepper before serve
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium