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

Ratatouille with Polenta

(makes 4 servings)

Ingredients:

• 1 (16 oz.) package refrigerated and cooked polenta, prepare according to package directions
  
  


• 1 tbsp olive oil
  
  


• 1 red bell pepper, seeded and coarsely chopped
  
  


• 1 green bell pepper, seeded and coarsely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 small onion, thinly sliced
  
  


• 1 small unpeeled eggplant, cubed
  
  


• 1 yellow summer squash or zucchini, sliced
  
  


• 1 tomato, chopped
  
  


• 1 bay leaf
  
  


• 3 sprigs fresh thyme
  
  


• 3 tbsp fresh parsley, chopped
  
  


• Salt and pepper to taste
  
  

Preparation:

• In a medium-size saucepan, heat olive oil over medium-high heat, sauté red and green bell pepper, garlic and onions for about 5 minutes, stirring often.
  
  


• Stir in eggplant, squash, tomato, bay leaf, and thyme then cover and cook until vegetables are tender (about 5-6 minutes).
  
  


• Stir in parsley, reduce heat to low and let stand for about 1 minute.
  
  


• Cut polenta into ¼” slices then Arrange 1-2 pieces onto each dish. Spoon vegetable mixture evenly over top, add salt and pepper to taste, then serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (390 g)): 213 Calories, 5 g Protein, 40 g carbohydrates, 7 g Dietary Fiber, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 530 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