Veggie Lasagna

Ingredients:

• 2 large zucchini (about 1 lb), ends trimmed, thinly sliced lengthwise
  
  


• 3 links (about 4 oz each) lean Italian turkey sausage
  
  


• 1 red bell pepper or roasted red bell pepper, diced
  
  


• 1 cup diced yellow onion
  
  


• 1 tsp minced garlic
  
  


• 1 cup low-fat marinara sauce
  
  


• 2 egg whites
  
  


• 1 container (15 oz) fat-free ricotta cheese
  
  


• 2 tsp Italian seasoning
  
  


• ½ tsp freshly ground black pepper
  
  


• ⅔ cup shredded low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  

Preparation:

• Preheat oven to 325 F.
  
  


• Coat 8”*8” baking pan lightly with olive oil cooking spray. Set aside.
  
  


• Arrange zucchini slices in single layer on baking sheet. Spray lightly with olive oil cooking spray. Broil 8 minutes, or until tender and lightly browned. Set aside to cool.
  
  


• Cook sausage in nonstick skillet over medium-high heat 3 minutes, stirring occasionally with wooden spoon to break up. Add bell pepper, onion, and garlic, and cook 4 minutes longer, or until meat is no longer pink. Stir in marinara sauce and bring to a boil. Reduce heat and simmer about 5 minutes, stirring frequently. Sauce will be very thick.
  
  


• Combine egg whites, ricotta, Italian seasoning, and black pepper in mixing bowl. Stir.
  
  


• Spread half of the meat sauce in bottom of prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake about 40 minutes, or until bubbly and lightly browned. Let stand 5 minutes before serving.
  
  

Make 8 Servings:

Weight Loss Recipes Amount per Serving: 210 Calories, 18 g Protein, 17 g carbohydrates, 3 g Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 340 mg sodium

Sweet Grilled Cheese

Tip: Always use low-fat cheese when cooking. You’ll lower the fat and save a lot of calories.



Ingredients:

• 2 slices low-fat provolone or Swiss cheese


• 2 slices Ezekiel 4:9 Cinnamon Raisin Bread

Preparation:

• Coat nonstick sauté pan with oil cooking spray and set over medium heat.


• Place cheese between slices of bread and set sandwich on pan. Cook, pressing down gently with spatula once or twice, until bottom side is golden.


• Flip sandwich and repeat. Serve immediately.

Make 2 Servings:



Weight Loss Recipes Amount per Serving ( ½ sandwich): 120 Calories, 8 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 270 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