Carrot and Orzo Salad with Fresh Dill

(makes 8 servings)

Ingredients:

• 3 pounds carrots, peeled and sliced diagonally into 2” pieces
  
  


• 1 pound orzo pasta
  
  


• ½ cup loosely pack fresh dill, chopped
  
  


• 5 large garlic cloves, unpeeled
  
  


• ¼ cup olive oil, divided
  
  


• 4 scallions, white and light green parts only, chopped
  
  


• Juice of 2 lemons
  
  


• Zest from the 2 lemons
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Preheat oven to 450 degrees F.
  
  


• Toss carrots and garlic cloves with 2 tbsp of the olive oil in a small-sized bowl. Spread on a rimmed baking sheet and bake until carrots are browned and tender (about 15-20 minutes). Remove from oven and let cool for about 10-15 minutes.
  
  


• In a small-sized bowl, squeeze out pulp from garlic cloves and discard skins. Mash pulp with the back side of a spoon until it resembles a paste.
  
  


• Cook orzo according to package instructions. Drain in a colander (do not rinse) then remove to a large-sized bowl. Toss with remaining olive oil then add carrots.
  
  


• Combine lemon juice, zest, scallions and garlic paste in a small bowl. Mix in dill then pour over orzo mixture and toss until combined. Season with salt and pepper.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (256 g)): 221 Calories, 5 g Protein, 36 g carbohydrates, 6 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 62 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

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

Pasta Delight

(makes 4 servings)

Ingredients:

• 2 cups pasta, cooked, drained and rinsed
  
  


• 1 tbsp vegetable oil
  
  


• 1 large broccoli tree, chopped into small pieces or 1 (10 oz.) package of chopped frozen broccoli
  
  


• 1 carrot, cut into thin strips
  
  


• 3 cloves garlic, finely chopped
  
  


• ½ cup green peas
  
  


• 1 tbsp Italian seasoning
  
  


• ¼ cup Parmesan cheese
  
  

Preparation:

• Cook pasta according to package instructions.
  
  


• In a large-sized skillet, sauté vegetables and garlic in vegetable oil for about 10 minutes, stirring often.
  
  


• Add cooked pasta and Italian seasoning to vegetables and gently combine with a large-sized spoon or spatula.
  
  


• Sprinkle Parmesan cheese over pasta mixture, cover and cook for about 2-4 minutes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (186 g)): 203 Calories, 9 g Protein, 29 g carbohydrates, 5 g Dietary Fiber, 6 g fat, 2 g saturated fat, 5 mg cholesterol, 205 mg sodium

Pasta with Peas and Basil Cream Sauce

(makes 4 servings)

Ingredients:

• 6 oz. bowtie, penne or your favorite pasta
  
  


• 1 cup fresh or frozen peas, drained
  
  


• 1 (12 oz.) can of non-fat evaporated milk
  
  


• 1 tbsp all-purpose flour
  
  


• 2 tbsp fresh thyme, chopped
  
  


• 1 clove garlic, smashed and finely chopped
  
  


• 2 oz. prosciuitto, chopped
  
  


• ¼ cup shredded Parmesan cheese
  
  

Optional garnishes (Nutrition Facts are calculated without these items):

• 1 tbsp shredded Parmesan cheese
  
  


• Fresh ground black pepper
  
  


• 1 tbsp fresh thyme, chopped
  
  

Preparation:

• In a serving bowl, cook pasta according to package instructions, drain, then set aside.
  
  


• While the pasta is cooking. In a mediusized saucepan, add about ½ cup of water and bring to boil. Cook peas for about 10 minutes then drain and discard remaining water in saucepan. Return peas to saucepan.
  
  


• Whisk together the milk and flour in a small-sized bowl then pour over the peas. Add the thyme and garlic then stir to combine. Raise heat to medium and stir until thickened.
  
  


• Add the Parmesan cheese and prosciutto and continue stirring until cheese is melted and mixture is combined then pour over the pasta.
  
  


• Toss pasta until well-coated with the sauce then serve with optional garnishes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 331 Calories, 22 g Protein, 51 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 609 mg sodium

Mostaccioli With Beans

(makes 6 servings)

Ingredients:

• 3 cups uncooked mostaccioli pasta (or similar pasta shape like penne)
  
  


• 2 red bell peppers, seeded and chopped
  
  


• ½ lb. fresh asparagus, trimmed and cut into small sized pieces
  
  


• 1 onion, chopped (½ cup)
  
  


• 2 cloves garlic, minced
  
  


• 1 (14.5oz.) can diced tomatoes, undrained
  
  


• ½ cup low sodium vegetable or chicken broth
  
  


• 1 tbsp chopped fresh or ½ tsp dried rosemary leaves, crumbled
  
  


• 2 cups lightly packed fresh spinach leaves
  
  


• 1 (15oz.) can cannellini beans, drained
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• Low-fat cooking spray
  
  

Preparation:

• Cook and drain pasta according to package instructions.
  
  


• While pasta is cooking, spray a 4-quart Dutch oven with low-fat cooking spray and heat over medium-high heat.
  
  


• Cook asparagus, red bell pepper, onion and garlic until vegetables are crisp-tender (about 6 minutes).
  
  


• Add tomatoes, broth, and rosemary to vegetable mixture and stir until blended.
  
  


• Reduce heat and simmer, uncovered for 3 minutes.
  
  


• Stir in cannellini beans and spinach and simmer until spinach is wilted.
  
  


• Toss vegetable mixture with the cooked pasta and sprinkle with Parmesan cheese as desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (324 g)): 313 Calories, 14 g Protein, 62 g carbohydrates, 7 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 467 mg sodium

Chicken Gorgonzola with Orzo

(makes 6 servings)

Ingredients:

• 1½ lbs. (about 0.68 kg.) boneless, skinless chicken breast halves
  
  


• 1 large onion, chopped
  
  


• 1 can (14½ oz) chicken broth
  
  


• 1-½ cups uncooked orzo pasta
  
  


• ¾ tsp Italian seasoning
  
  


• ½ tsp lemon pepper
  
  


• ⅓ cup crumbled Gorgonzola cheese
  
  

Preparation:

• Remove fat from chicken and cut chicken into ½-inch strips.
  
  


• Spray cooking spray in a 10-inch skillet and heat over medium-high heat.
  
  


• Cook chicken in skillet about 2 minutes until browned. Remove chicken and set aside.
  
  


• Spray skillet with cooking spray and cook onion over medium-high heat for about 4 minutes or until tender, stirring often
  
  


• Stir in broth, chicken, pasta lemon pepper and seasoning
  
  


• Heat to boiling then reduce heat to low. Simmer uncovered for about 11 minutes, stirring occasionally until pasta is just tender. Remove from heat.
  
  


• Stir in Gorgonzola cheese and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (238 g)): 264 Calories, 32 g Protein, 20 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 2 g saturated fat, 71 mg cholesterol, 398 mg sodium

Minestrone Soup

(makes 4-6 servings)

Ingredients:

• 3 cups water
  
  


• ½ cup chopped carrot
  
  


• ½ cup chopped celery
  
  


• ½ cup chopped onion
  
  


• 2 cloves finely chopped garlic
  
  


• 1 tsp crushed basil
  
  


• 1 tsp crushed oregano
  
  


• ⅛ tsp pepper
  
  


• 1 (15 oz.) can red kidney beans
  
  


• 1 (15 oz.) can chopped tomatoes
  
  


• ½ cup coarsely chopped cabbage
  
  


• ½ cup sliced zucchini
  
  


• ½ cup uncooked pasta
  
  

Preparation:

• Combine water, carrots, celery, onion, garlic, basil, oregano, and pepper in a large-size sauce pan. Heat to a boil, reduce heat. Cover and simmer for about 15 minutes or until vegetables are tender.
  
  


• Drain can of red kidney beans and add red kidney beans, tomatoes, cabbage, zucchini and pasta. Return to boil, reduce heat. Cover and simmer for about 5-10 minutes or until pasta is tender. Serve immediately
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (203 g)): 128 Calories, 6 g Protein, 26 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 418 mg sodium

Greek- Style Pasta with Tomato Sauce & Feta

Ingredients:

• 6 oz whole grain penne or fusilli
  
  


• 2 tsp olive oil
  
  


• 1 onion, chopped
  
  


• 1 tbsp minced garlic
  
  


• 1 red bell pepper, finely chopped
  
  


• 3 cups (28 oz) fire-roasted tomatoes
  
  


• 1 pkg (8 oz) frozen artichoke hearts, thawed and cut lengthwise
  
  


• ¼ cup crumbled low-fat feta cheese
  
  


• 8 kalamata (or other black) olives, sliced
  
  


• 1 tbsp fresh lemon zest
  
  


• Fresh Italian parsley or oregano
  
  

Preparation:

• Prepare pasta al dente according to package directions. Drain and set aside.
  
  


• Heat olive oil in large nonstick sauté about 5 minutes, or until soft and just starting to brown. Add garlic and simmer 1 minute longer (don’t brown garlic). Add bell pepper and cook just until softened.
  
  


• Add tomatoes and simmer about 4 minutes. Add artichokes and cook 1 minute longer, or until just heated.
  
  


• Pour sauce into large mixing bowl and add pasta. Toss lightly and top with cheese, olives, and lemon zest.
  
  


• Divide among serving bowls. Garnish with fresh herbs and serve hot or at room temperature.
  
  

Make 8 (1 cup) Servings:

Weight Loss Recipes Amount per Serving: 140 Calories, 7 g Protein, 27 g carbohydrates, 6 g Fiber, 3 g fat, < 1 g saturated fat, 5 mg cholesterol, 410 mg sodium

Whole Grain Penne with Roasted Vegetables & Parmesan

Tip: Cut vegetables the same size for uniform baking.

Ingredients:

• 8 oz parsnips, peeled and cut into 1” pieces
  
  


• 8 oz rutabaga, peeled and cut into 1” pieces
  
  


• 8 oz turnips, peeled and cut into 1” pieces
  
  


• 2 tsp olive oil
  
  


• 1 tsp Italian seasoning
  
  


• ½ tsp salt
  
  


• 8 oz whole grain penne or fusilli pasta
  
  


• 2 tbsp homemade or bottled pesto sauce*
  
  


• ½ cop finely chopped roasted red bell pepper
  
  


• 2 tbsp grated Parmesan cheese
  
  


• 2 tbsp chopped fresh Italian parsley
  
  

Preparation:

• Preheat oven 400 F.
  
  


• Place parsnips, rutabaga, and turnips on 15”*10” baking sheet. Drizzle with oil and sprinkle with Italian seasoning, salt, and black pepper to taste. Toss well and distribute pieces evenly over pan.
  
  


• Roast vegetables 30 minutes, or until tender and evenly browned, stirring or shaking every 15 minutes. Taste and adjust seasoning if needed.
  
  


• Prepare pasta according to package directions, without adding fat or salt. Drain and toss with pesto.
  
  


• Add roasted bell pepper and vegetables to pasta. Divide among bowls and garnish with cheese and parsley. Serve hot or at room temperature.
  
  


• Note: Bottled pesto is slightly heiger in calories and fat than homemade.
  
  

Make 4(2 cups) Servings:

Weight Loss Recipes Amount per Serving: 150 Calories, 6 g Protein, 30 g carbohydrates, 6 g Fiber, 3 g fat, < 1 g saturated fat, 0 mg cholesterol, 230 mg sodium