Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
  


• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
  


• 4 scallions, sliced
  
  


• 1 small red bell pepper, cut into thin strips
  
  


• ½ cup reduced-sodium chicken broth
  
  


• 2 minced cloves garlic
  
  


• 4 eggs
  
  


• 1 cup sliced avocado
  
  


• 4 Tbsp. fat-free Greek yogurt
  
  


• 4 Tbsp. salsa
  
  


• 8 corn tortillas (6-inch diameter), toasted
  
  


• dash of hot-pepper sauce (optional)
  
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
  


• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
  


• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Apple Pancakes

(makes 4 servings)

Ingredients:

• 1½ cups reduced-fat baking and pancake mix
  
  


• ½ tsp. apple pie spice
  
  


• 1 cup water
  
  


• 1 cup finely chopped apples (about 1 apple)
  
  

Preparation:

• Sift pancake mix and apple pie spice in large-size bowl. Add water then mix well and stir in apples.
  
  


• Coat large nonstick skillet or griddle pan lightly with butter-flavored cooking spray. Warm over medium heat. Scoop ¼-cup measures of batter onto skillet. Cook until bubbles appear on tops of the pancakes (about 2 to 3 minutes). Flip with spatula and cook 1 to 2 minutes longer, or until cooked through.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 4 g Protein, 36 g Carbohydrates, 2 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 525 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

Potato and Greens Frittata

(makes 6 servings)

Ingredients:

• 1½ Tbsp. olive oil
  
  


• 2 large sweet onions, thickly sliced
  
  


• 1 tsp. coarse salt
  
  


• ¼ tsp. ground black pepper
  
  


• 2 tsp. balsamic vinegar
  
  


• 1¼ C cubed ( ½”) cooked potatoes
  
  


• ¾ C cooked greens, such as mustard or kale, chopped
  
  


• 2 slices bacon, cooked and crumbled (optional)
  
  


• 8 large eggs, beaten
  
  

Preparation:

• Preheat the oven to 350 degrees F. Heat olive oil in 10” ovenproof skillet over medium heat then add onion, ½ tsp. of the salt, and ⅛ tsp. of the ground pepper. Cook, turning onions with tongs for 10 minutes until well browned. Sprinkle with vinegar and cook for 1 minute longer.
  
  


• Add potatoes, greens, bacon (if using) and remaining salt and pepper. Pour eggs over vegetables and stir to blend. Cook over medium heat for 3 minutes or until the mixture begins to set.
  
  


• Place skillet in oven and bake until eggs are set (about 15 minutes). Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 214 Calories, 11 g Protein, 18 g Carbohydrates, 2 g Dietary Fiber, 5.5 g Fat, 3 g Saturated Fat, 558 mg Sodium

Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 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

Rotini with Steamed Vegetables

(makes 4 servings)

Ingredients:

• 1 cup uncooked rotini pasta
  
  


• ¾ pound new red potatoes, cut into ½-inch wedges
  
  


• 1 cup frozen broccoli flowerets
  
  


• 1 cup baby carrots
  
  


• ½ cup frozen snap pea pods
  
  


• 1 tbsp olive oil
  
  


• 2 tbsp parsley, chopped
  
  


• 1 tsp dried dill weed
  
  


• ½ tsp salt
  
  

Preparation:

• Cook rotini pasta according to package instructions.
  
  


• While pasta is cooking, place steamer basket in a 3-quart saucepan filled with ½-inch of water.
  
  


• Fill steamer basket with potatoes, broccoli and carrots. Bring water to a boil then reduce heat to medium-low and steam for about 5 minutes.
  
  


• Add pea pods, cover and steam until potatoes are tender (about 2-3 minutes).
  
  


• In a medium-sized bowl, place steamed vegetables and toss with cooked rotini, parsley, olive oil, dill and salt until well coated.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1/4 of recipe (156 g)): 214 Calories, 6 g Protein, 37 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 355 mg sodium

Spiced Crusted Chicken with Glazed Carrots

(makes 4 servings)

Prep Time: 20 minutes

Cook Time: 50 Minutes

Ingredients for the Chicken:

• olive oil cooking spray
  
  


• ½ cup unsalted, shelled pistachios, finely chopped
  
  


• 2 tsp. ground coriander
  
  


• 3 Tbsp. black sesame seeds
  
  


• 1½ tsp. ground cumin
  
  


• 1 Tbsp. water
  
  


• 1 egg
  
  


• ¼ cup flour
  
  


• Salt and freshly ground
  
  


• black pepper
  
  


• 4 boneless (about 6 oz. each), chicken breast halves, skin removed
  
  

Ingredients for the Carrot:

• 1 ½ Tbsp. olive oil
  
  


• 1 tsp. cumin seeds
  
  


• 6 carrots, sliced ¼” thick on the diagonal
  
  


• Salt and freshly ground black pepper
  
  


• ⅓ cup orange juice
  
  


• 1½ Tbsp. honey
  
  


• 1 Tbsp. fresh cilantro, chopped
  
  

Preparation:

• Preheat oven to 400 degrees F and Lightly coat a foil-lined baking sheet with cooking spray.
  
  


• Mix together with pistachios,coriander, sesame seeds and cumin in a shallow bowl. Beat egg and water together in another shallow bowl. In a third bow, add flour and season with salt and pepper.
  
  


• Dip a piece of chicken into the flour and shake off excess; quickly dip in egg mixture, then pistachio mixture, turning to coat both sides. Place onto prepared baking sheet and repeat with remaining chicken.
  
  


• Bake until juices run clear when pierced with a knife in the thickest part (about 25 – 30 minutes).
  
  


• Meanwhile chicken cooks, prepare the carrots. In a skillet over medium, heat olive oil then add cumin seeds and cook until fragrant. Add carrots and toss to coat with oil; season with salt and pepper. Add orange juice, cover, and cook about 8 minutes, stirring occasionally. Reduce heat to medium-low and stir in honey. Continue cooking, uncovered, until liquid evaporates and carrots are tender (about 4 – 5 minutes). Divide chicken and carrots among 4 plates, sprinkle with cilantro, and serve immediately.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving (6 oz. chicken, ½ cup carrots): 504 calories, 23 g fat, 4 g saturated fat, 31 g carbs, 45 g protein, 6 g fiber, 162 mg calcium, 5 mg iron, 229 mg sodium.

Tortillas with Cucumbers and Eggplant

(makes 2 servings)

Ingredients:

• 4 tbsp olive oil
  
  


• 1 medium eggplant, thinly sliced
  
  


• ⅓ cup fresh mint, chopped
  
  


• ⅓ cup cilantro, chopped
  
  


• 2 tbsp chives, chopped
  
  


• 1 green chili, seeded and thinly sliced
  
  


• 7 oz. low-fat yogurt
  
  


• 2 tbsp mayonnaise
  
  


• 2 large flour tortillas
  
  


• Salt and pepper to taste
  
  


• Paprika to garnish
  
  

Preparation:

• Heat the olive oil in a frying pan. Add the eggplant and sauté until golden brown (about 10 minutes). Drain and set aside to cool.
  
  


• In a medium bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Add salt and pepper to taste.
  
  


• Arrange the eggplant slices over the tortillas.
  
  


• Spread yogurt sauce evenly over eggplant.
  
  


• Arrange cucumber slices on top of sauce.
  
  


• Roll up each tortilla and sprinkle paprika to garnish and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 filled tortilla (250 g)): 303 Calories, 9 g Protein, 42 g carbohydrates, 6 g Dietary Fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 292 mg sodium

Tortilla Chicken Pizza

(makes 4 servings)

Ingredients:

• ½ cup cooked chicken breast, chopped
  
  


• 4 tsp olive oil
  
  


• 4 (6-7 inch) flour tortillas
  
  


• ½ cup pizza sauce
  
  


• ½ cup fresh oregano, minced
  
  


• ½ cup fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), roasted and chopped
  
  


• ¼ cup grated low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  


• 1 tbsp fresh basil
  
  

Preparation:

• Preheat broiler in oven and set rack about 4” – 5” below heating elements.
  
  


• Brush both sides of each tortilla with ¼ tsp olive oil on each side.
  
  


• Prick the surface of the tortillas in several places with a fork.
  
  


• Place the tortillas directly on the oven rack and broil for about 1-2 minutes on each side or until lightly browned.
  
  


• Place tortillas on baking sheet. Spread each with the pizza sauce.
  
  


• Arrange chicken and vegetables on each tortilla. Sprinkle with oregano and cheeses.
  
  


• Broil for about 1-2 minutes or until cheese melts.
  
  


• Sprinkle with basil.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 pizza (109 g)): 236 Calories, 13 g Protein, 21 g carbohydrates, 1 g Dietary Fiber, 11 g fat, 3 g saturated fat, 24 mg cholesterol, 518 mg sodium

Stir-Fried Tofu with Vegetables

(makes 4 servings)

Ingredients:

• 10 (½ oz.) firm bean curd (tofu)
  
  


• 2 tbsp vegetable oil
  
  


• 2 garlic cloves, minced
  
  


• 1 carrot, peeled and cut into ½"
  
  


• ½ green bell pepper, seeded and chopped
  
  


• 1 tsp chile powder
  
  


• 2 tbsp low-sodium soy sauce
  
  


• 1 tbsp freshly squeezed lime juice
  
  


• 1 tbsp “num pla” sauce (Thailand fish sauce)
  
  


• 1 tbsp brown sugar
  
  

Preparation:

• Drain bean curd and lightly pat dry with paper towels. Cut into ¾" cubes.
  
  


• In a large-sized skillet, heat vegetable oil over medium-high heat until hot. Add garlic and stir-fry until lightly browned on both sides (about 1 minute). Transfer to plate, set aside.
  
  


• Add tofu cubes and fry quickly until all sides are browned. Transfer to plate, set aside.
  
  


• Add carrot and green bell pepper and stir-fry until they are crisp-tender (about 1 minute). Place vegetables on a serving dish then pile the cooked tofu on top.
  
  


• In a small-sized bowl, mix together the chile powder, soy sauce, lime juice, fish sauce (num pla) and brown sugar. Stir until sugar is dissolved.
  
  


• Spoon sauce over tofu and vegetables then sprinkle with the reserved cooked garlic. Serve immediately.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (133 g)): 142 Calories, 7 g Protein, 9 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 1 g saturated fat, 3 mg cholesterol, 674 mg sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
  


• 6 flour tortillas, 6” – 8” in diameter
  
  


• 1½ tbsp chili powder
  
  


• 1 cup no-fat sour cream
  
  


• 2 tsp dried oregano
  
  


• 1 tsp ground cumin
  
  


• 1 tbsp prepared horseradish
  
  


• 6 cups lettuce, shredded
  
  


• 1 large tomato, chopped
  
  


• ½ large red onion, chopped
  
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
  


• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
  


• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
  


• Cut beef into ⅛” slices.
  
  


• Warm tortillas according to package instructions.
  
  


• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
  


• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
  


• Divide beef into equal portions and top each tortilla with beef.
  
  


• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 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

Sloppy Garden Joes

(makes 8 servings)

Ingredients:

• 1 chopped onion
  
  


• 1 chopped carrot
  
  


• ½ chopped green pepper
  
  


• 1 pound extra lean ground turkey (or chicken)
  
  


• 1 (8 oz.) can tomato sauce
  
  


• 1 (15 oz.) can crushed tomatoes
  
  


• 1 (8 oz.) can mushrooms
  
  


• ¼ cup barbecue sauce
  
  


• Pepper to taste
  
  


• 8 whole wheat buns
  
  

Preparation:

• Wash fresh vegetables before preparing.
  
  


• In a pan, sauté onions, carrot, green pepper and ground turkey over medium-high heat for about 5 minutes.
  
  


• Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings in a same pan and bring to a boil.
  
  


• Reduce heat and simmer for about 10 minutes, stirring occasionally.
  
  


• Uncover and cook until thick (about 3 minutes).


• Serve on toasted or plain buns.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(1 Sloppy Joe (197 g)): 235 Calories, 15 g Protein, 29 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 622 mg sodium

Scallop, Spinach and Tomato Sauté

(makes 4 servings)

Ingredients:

• 2 tbsp olive oil
  
  


• 1 clove garlic, finely chopped
  
  


• 1 lb. scallops
  
  


• 1 tbsp fresh basil, chopped
  
  


• 3 large tomatoes, coarsely chopped
  
  


• 10 oz. fresh spinach, stems removed, thoroughly washed
  
  


• Salt and freshly ground pepper, to taste
  
  

Preparation:

• Heat oil over low heat in a large skillet then add garlic and heat for about 1 minute. Stir in scallops, cover and cook for about 1 minute.
  
  


• Stir in basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook until the scallops are cooked through (about 5 minutes), stirring occasionally, Serve at once
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (329 g)): 205 Calories, 22 g Protein, 12 g carbohydrates, 3 g Dietary Fiber, 8 g fat, 1 g saturated fat, 37 mg cholesterol, 251 mg sodium

Spicy Basque Chicken

(makes 4 servings)

Ingredients:

• 1 tsp paprika
  
  


• 3 tbsp all-purpose flour
  
  


• 4 skinless and boneless chicken breast halves
  
  


• Low-fat cooking spray
  
  


• 2 red bell peppers (or yellow), cut into bite-sized pieces
  
  


• 1 thinly sliced onion
  
  


• 3 cloves minced garlic
  
  


• ⅛ tsp cayenne pepper
  
  


• 1 (14½oz.) can diced tomatoes, undrained
  
  


• ¼ cup low-sodium chicken broth
  
  


• ¼ cup pitted and sliced olives
  
  


• 1 tbsp fresh oregano
  
  

Preparation:

• Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
  
  


• Spray low-fat cooking spray in a medium-sized skillet then increase heat to medium-high. Add chicken and cook for about 4-5 minutes or until browned on each side. Remove chicken from skillet and set aside.
  
  


• Add the red bell pepper, onion, and garlic in the same skillet and stir fry for about 3-4 minutes or until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
  
  


• Add the tomatoes, chicken broth and olives then increase heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Reduce heat to medium-low, cover and simmer until chicken is cooked through and no longer pink in the center of the thickest part of the meat (about 10-15 minutes).
  
  


• Serve chicken on a platter with the tomato sauce spooned over and top with fresh oregano.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (340 g)): 223 Calories, 30 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 384 mg sodium

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
  


• 2 packages ramen noodles with seasoning packets
  
  


• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
  


• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  
  

Preparation:

• Bring water to boil in a large saucepan.
  
  


• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
  


• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
  


• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.


• Top with green onions. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 mg sodium

Potato Pancakes

(makes 12, 4” pancakes)

Ingredients:

• 6 potatoes, coarsely grated
  
  


• 1 large onion, minced
  
  


• ¼ cup 1% low-fat milk
  
  


• 1 carrot, grated
  
  


• 1 egg, beaten
  
  


• ½ cup all-purpose flour
  
  


• 1 teaspoon salt
  
  


• 1 tablespoon vegetable oil
  
  


• Ground black pepper to taste
  
  

Preparation:

• Put grated potato in a colander, set over a bowl or the sink, and drain off any excess liquid. The potato will eventually turn pink, this is normal. Let the potato sit in the bowl for about 5 minutes and press again.
  
  


• In a medium bowl, combine the potatoes with the milk, carrot, egg, and flour. Stir to mix well.
  
  


• In a large heavy skillet or non-stick pan, heat 1 tablespoon oil on medium heat.
  
  


• Add about 1/4 cup of batter per cake, turning once, until golden brown
  
  


• Transfer cakes to a plate covered with paper towels and keep warm in a low heated oven until all the cakes are ready.
  
  


• Serve potato pancakes with fresh applesauce or plain yogurt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(3 pancakes (283 g)): 277 Calories, 8 g Protein, 50 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 48 mg cholesterol, 621 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 Italiano

(makes 4-6 servings)

Ingredients:

• ½ lb. lean ground turkey
  
  


• 1 bell pepper, seeded and thinly sliced
  
  


• 1 can (14-½ ounce) crushed tomatoes
  
  


• 1 can (14-½ ounce) chicken or vegetable broth
  
  


• 1 tbsp paprika
  
  


• 1 cup cauliflower florettes
  
  


• 2 cups uncooked pasta
  
  


• 2 cups broccoli florettes
  
  

Preparation:

• Crumble ground turkey into skillet. Brown over
  
  medium heat for about 2 minutes, stirring occasionally. Add paprika and pepper strips, cook for 2-4 minutes.
  
  


• Add crushed tomatoes, broth, and pasta to the skillet.


• Bring mixture to a boil, cover, reduce heat and simmer for about 15 minutes.
  
  


• Remove lid (be careful) and arrange broccoli and cauliflower over the pasta.
  
  


• Replace lid and cook for about 10-15 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (266 g)): 219 Calories, 17 g Protein, 29 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 30 mg cholesterol, 417 mg sodium