Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
  


• 1⅓ cups sliced fresh mushrooms
  
  


• ½ cup chopped green onions
  
  


• 2¾ cups water
  
  


• 1½ tsp chicken-flavored bouillon granules
  
  


• ½ tsp dried thyme
  
  


• 1 tsp grated lemon rind
  
  


• 1 cup shredded carrot
  
  


• 2 tbsp chopped raisins
  
  


• Low-fat cooking spray
  
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
  


• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
  


• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
  


• Stir in raisins and mushroom mixture.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 mg sodium

Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ¾ cup carrots, peeled and chopped
  
  


• 1 cup green bell pepper, seeded and chopped
  
  li>½ cup mushrooms, sliced
  
  


• ¾ cup onion, chopped
  
  


• 1 (2¾ oz.) package wild rice, uncooked
  
  


• 1⅓ cups low-sodium chicken broth
  
  


• ¼ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• Fresh cilantro, chopped (optional)
  
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
  


• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
  


• Let stand for about 5 minutes. Serve garnished with cilantro.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium

Marinated Vegetables

(makes 6 servings)

Ingredients:

• 1 medium zucchini, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
  


• 1 small yellow summer squash, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
  


• 1 cup button mushrooms, halved
  
  


• ½ cup red bell pepper, remove stem, seeds, and membranes and cut into bite-sized pieces
  
  


• 2 tbsp fresh lemon juice
  
  


• ½ tbsp olive oil
  
  


• 1 tsp sugar
  
  


• 1 tsp fresh oregano, snipped
  
  


• ½ tsp ground black pepper
  
  


• ½ tsp salt
  
  


• 1 garlic clove, minced
  
  

Preparation:

• In a medium bowl, place zucchini, squash, mushrooms, and red bell pepper.
  
  


• In small bowl, whisk together the lemon juice, olive oil, sugar, oregano, salt, black pepper and garlic with whisk or fork then pour over vegetables.
  
  


• Lightly toss vegetables with the marinade then cover bowl with plastic wrap and refrigerate for at least 6 hours before serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (84 g)): 26 Calories, 1 g Protein, 3 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 196 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