Orange Scented Rice

(makes 4 servings)

Ingredients:

• 2 tbsp butter
  
  


• 4 shallots, finely chopped
  
  


• 1 cup Basmati rice, washed (choose brown if


• available, may require longer cooking time)
  
  


• 1” fresh ginger, smashed and minced
  
  


• 1 cinnamon stick
  
  


• 2 star anise
  
  


• 2 bay leaves
  
  


• Grated rind and juice of 1 medium orange (Before grating, wash the outside of the orange rind with warm water and soap)
  
  


• 1 tbsp raisins, chopped
  
  


• 1¼ cups low-sodium chicken broth (or vegetable)
  
  


• Salt and pepper, to taste (Nutrition Facts calculated without extra salt)
  
  

Preparation:

• In a medium saucepan, melt butter over medium-high heat. Add shallots and cook while stirring until they become softened (about 3-4 minutes).
  
  


• Add the rice and cook until well coated (about 3 minutes), stirring constantly.
  
  


• Add the ginger, cinnamon stick, star anise and bay leaves.
  
  


• Stir in the grated rind, orange juice and raisins and mix thoroughly.
  
  


• Stir in the chicken broth (or vegetable). Raise the heat and bring to boiling. Reduce heat to medium-low, cover and cook until rice is cooked through and liquid is absorbed (about 15-17 minutes).
  
  


• Remove from heat, uncover and discard the cinnamon stick, star anise and bay leaves. Place cover back on saucepan and let stand for 15 minutes to rest then serve warm.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (184 g)): 271 Calories, 6 g Protein, 47 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 4 g saturated fat, 16 mg cholesterol, 88 mg sodium

Breakfast in a Muffin

(makes 12 servings)

Ingredients:

• 1¼ cups finely crushed whole grain wheat or bran cereal
  
  


• ¾ cup all-purpose flour
  
  


• ½ cup stone-ground whole wheat flour
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• 1 teaspoon ground cinnamon
  
  


• ½ teaspoon ground ginger
  
  


• ¼ teaspoon ground nutmeg
  
  


• 1 teaspoon grated orange zest
  
  


• ½ teaspoon salt
  
  


• 2 egg whites or ¼ cup Egg Beaters
  
  


• 3 Tablespoons extra virgin olive oil
  
  


• 1 teaspoon vanilla extract
  
  


• ½ cup packed brown sugar
  
  


• ½ cup fat-free plain yogurt
  
  


• ½ cup orange juice
  
  


• ⅓ cup raisins
  
  


• 1¼ cups fresh or frozen blueberries
  
  


• 1½ Tablespoon coarsely chopped almonds
  
  


• 1 Tablespoon turbinado sugar
  
  

Preparation:

• Preheat oven to 400 degrees F. Line 12-cup muffin pan with paper liners.
  
  


• In a large-size bowl, whisk together with cereal, flours, baking powder, baking soda, cinnamon, ginger, nutmeg, orange zest and salt.
  
  


• Combine egg whites, oil and vanilla in bowl. Whisk in brown sugar, yogurt and orange juice. Stir into dry ingredients until just blended. Fold in raisins and blueberries. Spoon into muffin cups.
  
  


• In small-size bowl, stir almonds and turbinado sugar. Sprinkle by rounded ½ teaspoons over each muffin.
  
  


• Bake until top of muffin springs back when lightly touched (about 20-25 minutes). Cool on rack in pan about 2 minutes. Transfer to rack and cool completely.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving : 168 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 0.5 g Saturated Fat, 245 mg Sodium

Thai Noodle Salad

(makes 4 servings)

Ingredients:

• 6 oz. dried vermicelli, cook according to package instructions
  
  


• ¼ cup low-sodium soy sauce
  
  


• ¼ cup chicken broth (or vegetable broth)
  
  


• 2 tbsp peanut butter
  
  


• 1 tbsp fresh lime juice
  
  


• 1 tsp minced fresh ginger
  
  


• ½ tsp crushed red pepper
  
  


• 1 tsp minced garlic cloves
  
  


• 1½ cups chopped cooked chicken
  
  


• 1 red sweet pepper, seeded and cut into thin strips
  
  


• 3 green onions, cut diagonally into ½” pieces
  
  


• ¼ cup chopped fresh cilantro
  
  


• Lime wedges for garnish
  
  

Preparation:

• Combine soy sauce, chicken broth, peanut butter, lime juice, ginger, crushed red pepper in a medium-size saucepan. Cook over medium-low heat until peanut butter is melted.
  
  


• Add cooked pasta and toss to coat evenly.
  
  


• Stir in cooked chicken, sweet pepper, green onions and cilantro.
  
  


• Serve with lime wedges.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (185 g)): 317 Calories, 25 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 882 mg sodium

Pear, Walnut and Roquefort Cheese Salad

(makes 6 servings)

Ingredients for vinaigrette:

• ½ cup canned whole-berry cranberry sauce
  
  


• ¼ cup fresh-squeezed orange juice
  
  


• 1 tbsp vegetable oil
  
  


• 2 tbsp balsamic vinegar
  
  


• 1 tsp fresh ginger, minced
  
  


• ¼ tsp salt
  
  

Ingredients for salad:

• 4 cups salad greens
  
  


• 2 ripe pears, cored and sliced
  
  


• 2 tbsp fresh-squeezed orange juice
  
  


• 1 small red onion, sliced
  
  


• ⅓ cup Roquefort cheese, crumbled
  
  


• 2 tbsp walnuts, coarsely chopped
  
  

Preparation:

• Whisk together all vinaigrette ingredients In a medium-size bowl.
  
  


• Arrange salad greens on six plates. Toss pear slices with the 2 tbsp of orange juice then divide pears and onion slices among the salad plates on top of greens.
  
  


• Top each serving evenly with crumbled Roquefort cheese and walnuts.
  
  


• Drizzle each plate with vinaigrette to desired amount.
  
  

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

Asparagus Salad with Lemon Soy Vinaigrette

(makes 4 servings)

Ingredients:

• 1-¼ lbs asparagus cut diagonally into 1-½” pieces
  
  


• 10 scallions, trimmed with some green
  
  


• 1 scallion, chopped
  
  


• 1 tbsp vegetable or olive oil
  
  


• ¼ tsp fresh ginger, grated
  
  


• ½ cup non-fat, reduced sodium chicken broth
  
  


• 1 tbsp rice wine vinegar
  
  


• 1 tsp low-sodium soy sauce
  
  


• ½ tsp sugar
  
  


• 1 tsp freshly ground black pepper
  
  


• 1 tbsp fresh-squeezed lemon juice
  
  

Preparation:

• In a steam basket, steam asparagus and scallions over boiling water until asparagus is crisp-tender (about 5 minutes). Remove from heat and rinse with cold water in a colander to stop the cooking. Drain and let cool.
  
  


• Make the vinaigrette: Heat vegetable oil over medium-high heat in a small-sized saucepan. Add ginger and cook until it begins to brown. Add the reserved chopped scallion and cook for about 15 seconds then stir in the chicken broth, vinegar, soy sauce and sugar. Remove from heat and set aside.
  
  


• Toss steamed asparagus and scallions with the vinaigrette in a large-sized bowl then add ground pepper and lemon juice then serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (221 g)): 84 Calories, 5 g Protein, 10 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 362 mg sodium

Southeast Asian Fish Rolls

(makes 4 servings)

Ingredients:

• 8 (2-4 oz.) thin fish fillets, such as flounder or sole
  
  


• 2 tbsp soy sauce
  
  


• ¼ cup fresh lime juice (about 3 limes)
  
  


• 4 garlic cloves, minced
  
  


• ¼ cup fresh basil, chopped
  
  


• 1 tsp grated fresh ginger root
  
  


• 3 tbsp fresh cilantro, chopped
  
  


• ½ tsp freshly grated lime peel
  
  

Preparation:

• Preheat the oven to 375 degrees F.
  
  


• Rinse the fish fillets, pat dry, and set them aside.
  
  


• In a medium bowl, Mix together all ingredients except for fish.
  
  


• Lay the fillets, skin side up, on a cutting board or counter and spoon ⅛ of the filling onto each fillet.
  
  


• Roll up each fillet and place the rolls close together in a non-reactive baking dish.
  
  


• Cover tightly with foil and bake at 375 degrees F until the fish flakes easily with a fork (about 20-25 minutes).
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (204 g)): 170 Calories, 33 g Protein, 4 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 82 mg cholesterol, 655 mg sodium

Grilled Pork Chops with Grape and Fig Chutney

(makes 4 servings)

Ingredients:

• ½ cup onion, chopped
  
  


• ½ cup dried figs, chopped
  
  


• ½ cup red wine vinegar
  
  


• ¼ cup dry red wine
  
  


• 1 tbsp sugar
  
  


• 2 tsp paprika
  
  


• 1 tsp peeled and grated fresh ginger
  
  


• 1 3 inches cinnamon stick
  
  


• 1½ cups seedless red grapes, halved
  
  


• 4 medium sized pork chops
  
  


• 2 tsp olive oil
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Prepare grill.
  
  


• Combine onion, dried figs, red wine vinegar, dry red wine, sugar, paprika, ginger and cinnamon stick in a medium saucepan and heat to medium-high heat. Bring to a boil and cook, uncovered for about 8 to 10 minutes. Stir in grapes and reduce heat and simmer for about 20 minutes then remove and discard cinnamon stick.
  
  


• Brush pork chops with olive oil then sprinkle with salt and pepper. Grill on both sides until done.
  
  


• Serve chops with grape and fig chutney.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (253 g)): 297 Calories, 23 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 8 g fat, 2 g saturated fat, 62 mg cholesterol, 71 mg sodium

Ginger Garlic Beef

(makes 4 servings)

Ingredients:

• 8 ounces lean top round steak
  
  


• ½ cup reduced sodium beef broth
  
  


• 3 tbsp reduced sodium soy sauce
  
  


• 3 cups fresh broccoli florets
  
  


• 2½ tsp cornstarch
  
  


• 4 green onions, sliced in 1” pieces
  
  


• 1 tbsp vegetable oil or olive oil
  
  


• 1 tsp grated fresh ginger
  
  


• 1 clove garlic, smashed
  
  


• 1 cup sliced mushrooms
  
  


• 1 tsp sugar
  
  


• Low-fat cooking spray
  
  

Preparation:

• Wrap steak in plastic wrap then place in a freezer for about 30 minutes to partially freeze to make it easier to slice.
  
  


• Trim off any excess fat then thinly slice beef into small pieces.
  
  


• Whisk together the soy sauce, ginger, sugar, cornstarch and garlic in a small bowl, set aside.
  
  


• Spray a large-sized skillet with low-fat cooking spray then heat to medium-high heat. Add broccoli, mushrooms and green onions, stir-fry until broccoli is crisp-tender (about 4 minutes). Remove vegetables from skillet and set aside.
  
  


• Add beef to skillet and stir-fry for 3 minutes or until browned on both sides. Stir in the soy sauce mixture then cook until thickened and bubbling. Add vegetables into skillet and stir together until heated through then serve warm.
  
  

Tip: Serve over cooked rice or Asian noodles.

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (194 g)): 153 Calories, 17 g Protein, 9 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 32 mg cholesterol, 513 mg sodium

Dal - Indian Lentil Soup

(makes 6 servings)

Ingredients:

• 1 cup red or yellow lentils, sorted and rinsed
  
  


• 3 cups water
  
  


• ¼ tsp ginger, crushed
  
  


• ¼ tsp garlic clove, finely chopped
  
  


• ¼ tsp red chili powder
  
  


• ⅛ tsp turmeric
  
  


• ½ tsp salt (or to taste)
  
  


• 1 tsp cilantro (to garnish), finely chopped
  
  


• 1 small whole green chili, seeded and chopped
  
  

Preparation:

• In the large-size pan, Bring water to a boil. Add the lentils, ginger, garlic, chili powder and turmeric.
  
  


• Let cook for about 15 minutes.
  
  


• Add salt, green chili and let boil for about 1 minute.


• Garnish with cilantro and serve hot.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (32 g)): 116 Calories, 5 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

Fruit Compote with Honey Yogurt

(makes 4-6 servings)

Ingredients:

• 3 cups unsweetened apple juice or cider
  
  


• ½ cup plain, low-fat yogurt
  
  


• 1 tbsp honey
  
  


• 1 slice (about ¼”) fresh ginger
  
  


• 2 ripe pears
  
  


• 2 Golden Delicious apples
  
  


• 2 tbsp sliced almonds
  
  


• 1 tbsp fresh lemon juice
  
  


• ½ cup dried apricot halves
  
  


• 6 pitted prunes
  
  


• Julienned strips of lemon zest
  
  

Preparation:

• In a large heavy saucepan, Combine apple juice and ginger and bring to a simmer.
  
  


• Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat for 10 minutes or until pears are just tender.
  
  


• Add apricots and prunes and then cover, cooking for 5 minutes on low heat.
  
  


• Transfer the fruit to a serving bowl.
  
  


• Increase heat and boil the apple juice mixture, uncovered until it reduces to 1-¾ cups. Cool liquid slightly then pour over the fruit.
  
  


• Stir the yogurt and honey together in a small-sized bowl and set aside. Toast the almonds in a small skillet over low heat about 2 minutes or until golden
  
  


• Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (274 g)): 206 Calories, 3 g Protein, 47 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 21 mg sodium

Citrus, Ginger and Green Tea Sorbet

(makes 6 servings)

Ingredients:

• 2 tbsp fresh ginger, chopped
  
  


• ¾ cup water
  
  


• 1 green tea bag
  
  


• 1 cup fresh squeezed orange juice
  
  


• ½ cup fresh squeezed lemon juice
  
  


• ½ cup water
  
  


• ¼ cup honey
  
  


• Snipped fresh mint for garnish (optional)
  
  

Preparation:

• Add the ginger and water in a small-sized saucepan. Bring to boil over medium heat then turn off. Add tea bag and allow to steep for 2-3 minutes. Using a fine mesh sieve, strain the liquid into a freezer-safe medium-sized bowl (non-metallic) and discard the solids. Let cool for 30 minutes.
  
  


• Stir in the orange and lemon juices, water and honey and mix thoroughly. Cover and freeze for about 3-4 hours.


• Using a wooden spoon, break the semi-solid mixture into chunks. Pour the mixture into a medium-sized mixing bowl and beat with an electric mixer until smooth. Pour back mixture into freezer bowl, cover and chill for 2 hours before serving.
  
  


• Use an ice-cream scoop to serve the sorbet topped with fresh mint.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (78 g)): 68 Calories, 0 g Protein, 18 g carbohydrates, 0 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 1 mg sodium

Pumpkin Bread with Crystallized Ginger

(makes 2 loaves, about 24 slices each)

Ingredients for recipe:

• 1 can (15 oz) pumpkin
  
  


• 1⅔ cups sugar
  
  


• ⅔ cup unsweetened applesauce
  
  


• 2 tsp vanilla
  
  


• 2 eggs + 4 egg whites
  
  


• ½ cup 1% low-fat milk
  
  


• 3 cups all-purpose flour
  
  


• ½ tsp baking powder
  
  


• ½ tsp ground cloves
  
  


• 2 tsp baking soda
  
  


• 3 tbsp crystallized ginger, chopped
  
  


• 1 tsp ground cinnamon
  
  

Vanilla glaze:

• ⅔ cup powdered sugar
  
  


• 3 tsp warm water
  
  


• ¼ tsp vanilla
  
  

Preparation (Vanilla glaze):

• Thoroughly mix glaze ingredients in a bowl.
  
  


• Drizzle on bread.
  
  


• Sprinkle with chopped crystallized ginger.
  
  

Preparation:

• Move oven rack to bottom position. Heat oven to 350 degrees F.
  
  


• Grease 2 loaf pans, 8½ x 4½ x 2½ or 9 x 5 x 3".
  
  


• Mix pumpkin, sugar, applesauce, milk, vanilla and eggs in a large-size bowl.
  
  


• Stir in remaining ingredients except vanilla glaze and ginger.
  
  


• Pour batter evenly into each of the pans. Bake for about 1 hour or until toothpick inserted in middle of bread comes out clean.
  
  


• Cool for 10 minutes then loosen bread and cool completely on a wire rack (about 1 hour).
  
  

Make 24 Servings:

Weight Loss Recipes Amount Per Serving (1 slice (89 g)): 166 Calories, 5 g Protein, 31 g carbohydrates, 1 g Dietary Fiber, 2 g fat, 1 g saturated fat, 86 mg cholesterol, 191 mg sodium

Cranberry-Ginger Sorbet

Tip: in general, whole fruit is preferable to fruit juice, but the latter can be a great way to add fruity flavor while minimizing the use of added sweeteners.

Ingredients:

• 2 cups fresh or frozen, thawed, unsweetened cranberries
  
  


• 2 cups Pom Wonderful pomegranate juice
  
  


• 1 tbsp chopped fresh ginger
  
  


• Pinch salt
  
  


• ⅓ cup agave nectar or xylitol
  
  


• ½ tsp pure vanilla extract
  
  

Preparation:

• Combine cranberries, juice, ginger, and salt in 2-quart saucepan and bring to a boil. Reduce heat and simmer about 10 minutes, or until berries have popped. Cool slightly and place in bowl of food processor.
  
  


• Add agave nectar and vanilla. Cover and process until completely pureed. Freeze.
  
  

Make 6 (½ cup) Servings:

Weight Loss Recipes Amount per Serving: 110 Calories, 0 g Protein, 27 g carbohydrates, 1 g Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium