Wild Rice Salad with Apples and Dried Cherries

(makes 8 servings)

Ingredients:

• 6 (¼ oz.) fast-cooking wild rice, cook according to package instructions. Don’t add butter or margarine if included in instructions
  
  


• 1 cup unpeeled and chopped apple
  
  


• ½ cup chopped celery
  
  


• 1 cup chopped green bell pepper
  
  


• ⅔ cup chopped dried cherries
  
  


• 2 tbsp soy sauce
  
  


• 2 tsp sugar
  
  


• 2 tbsp water
  
  


• 2 tsp cider vinegar
  
  

Preparation:

• Spread cooked rice in an even layer on a cookie sheet for about 10 minutes or until cool.
  
  


• In a medium sized bowl, combine apple, celery, green bell pepper and cherries.
  
  


• In a separate bowl, combine soy sauce, water, sugar and vinegar until sugar dissolves.
  
  


• Add soy sauce mixture and rice to apple mixture and toss ingredients until well-coated.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (125 g)): 140 Calories, 4 g Protein, 31 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 266 mg sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Waldorf Salad

(makes 4 servings)

Ingredients:

• 4 medium apples, cubed
  
  


• 3 stalks of celery, thinly sliced
  
  


• ½ cup plain low-fat yogurt (or vanilla)
  
  


• ⅓ cup raisins
  
  


• ⅓ cup walnuts, chopped
  
  

Preparation:

• In a medium bowl, combine apples, celery, raisins, and walnuts. Stir.
  
  


• Add yogurt and stir together with all ingredients.
  
  


• Chill to blend flavors or enjoy right away.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (147 g)): 142 Calories, 3 g Protein, 25 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 32 mg sodium

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
  


• 3 tbsp vegetable oil (or canola oil)
  
  


• 1 tbsp orange zest, grated
  
  


• ½ cup freshly squeezed orange juice
  
  


• 1 tbsp lemon zest, grated
  
  


• ¼ cup cilantro, chopped
  
  


• ½ tsp paprika
  
  


• Salt and pepper to taste
  
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
  


• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
  


• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 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

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

Spinach Salad with Warm Beet Dressing

(makes 4 servings)

Ingredients:

• 12 oz. spinach, thoroughly washed, stems removed
  
  


• 8 oz. fresh beets
  
  


• 1 red onion, thinly sliced
  
  


• 2 slices whole wheat bread, cut into small cubes
  
  


• 2 tbsp olive oil
  
  


• 1 small shallot, finely chopped
  
  


• 1 tbsp honey mustard
  
  


• ¼ cup red wine vinegar
  
  


• ¼ tsp freshly ground pepper
  
  


• 4 oz. button mushrooms, wiped clean, stems trimmed
  
  and sliced
  
  


• 2 tbsp sugar
  
  


• ½ tsp salt
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium-size bowl, fill water and ice then add onions. Let stand for about 30 minutes, drain and set aside.
  
  


• Place bread cubes on a baking sheet and toast in oven until golden brown (about 10-15 minutes), tossing occasionally, then set the croutons aside.
  
  


• In a small-size saucepan, toss beets in a small saucepan and filled with water. Bring to a boil and cook until tender (about 30 minutes). Drain and let cool until easy to handle. Peel the beets and cut into ½” cubes, then set aside.
  
  


• In a small-size saucepan, heat 1 tbsp olive oil over medium heat. Add the honey mustard, sugar, vinegar, salt and pepper and stir constantly for about 1 minute or until sugar is dissolved. Add remaining olive oil then reduce heat to low. Add beet cubes and toss to coat.
  
  


• Arrange spinach leaves, onions and mushrooms on plates. Drizzle with the beet dressing and garnish with croutons.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (234 g)): 161 Calories, 6 g Protein, 19 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 511 mg sodium

Spinach and Pear Salad with Dijon Mustard Vinaigrette

(makes 4 servings)

Ingredients:

• 2 tbsp water
  
  


• 1½ tbsp red wine vinegar
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp honey
  
  


• 2 tsp Dijon mustard
  
  


• ¼ tsp freshly ground black pepper
  
  


• 2 Bosc pears (or Anjou), cored and thinly sliced
  
  


• 8 cups torn fresh spinach
  
  


• ¼ cup red onion, thinly sliced
  
  

Preparation:

• Combine water, vinegar, olive oil, honey, Dijon mustard, and black pepper in a small bowl, stirring with a whisk
  
  


• Combine pear slices and spinach in a large bowl.
  
  


• Drizzle vinaigrette over salad, and toss gently to coat.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (167 g)): 114 Calories, 2 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 80 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

Penne with Spring Vegetables

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


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


• 2½ cups cherry tomatoes, halved
  
  


• 2 cups yellow squash, cubed
  
  


• ¾ cups low sodium chicken broth
  
  


• 1 (16 oz.) package of penne pasta (cook according to package instructions, drain)
  
  


• 6 fresh basil leaves, thinly sliced
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Spray a large skillet with cooking spray then heat over medium heat.
  
  


• Add garlic and onion then cook for about 3 minutes, stirring often.
  
  


• Add asparagus and cook an additional 3 minutes.
  
  


• Stir in the tomatoes and squash and cook for about 3 minutes.
  
  


• Add the broth and reduce heat to medium low and simmer, uncovered for about 5 minutes. Add salt and pepper, to taste.
  
  


• Toss pasta with the vegetable mixture and basil then serve.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (296 g)): 330 Calories, 13 g Protein, 66 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 23 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

Peanut Fruit Salad

(makes 4-6 servings)

Ingredients:

• 1 (8 oz.) can pineapple, crushed
  
  


• 1 cup carrots, peeled and shredded
  
  


• 1 cup apples (or pears), chopped
  
  


• ½ cup peanuts
  
  


• ⅓ cup plain low-fat yogurt
  
  


• 2 tbsp peanut butter
  
  


• ¼ cup raisins (optional)
  
  

Preparation:

• Stir together the pineapple, carrots, apples, peanuts and raisins in a medium-sized bowl.
  
  


• Blend together the yogurt and peanut butter in another bowl.
  
  


• Add the yogurt dressing to the salad and stir to coat.
  
  

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

Minted Carrot Ribbon Salad

(makes 4 servings)

Ingredients:

• 4 medium carrots, peel and discard
  
  


• 2 celery stalks, cut into 2” lengths and thinly slice
  
  


• 2 tbsp olive oil
  
  


• 2 tbsp lime juice
  
  


• 1 bunch green onions, cut into 2” lengths and shred lengthwise
  
  


• 2 tsp sugar
  
  


• 2 tbsp fresh mint, chopped
  
  


• ¼ cup peanuts, chopped
  
  


• ¼ tsp red pepper (or any color), crushed
  
  


• Salt and pepper, to taste
  
  

Preparation:

• In a medium bowl, half fill with cold water and add about 4-5 ice cubes.
  
  


• Pare off ribbons of carrot into the bowl of water from all 4 carrots.
  
  


• Add celery and green onions to bowl of water. Let vegetables stand in water until they curl up (about 20 minutes).
  
  


• Combine olive oil, lime juice, sugar, red pepper and mint in a small bowl. Season with salt and pepper to taste.
  
  


• Drain vegetables, arrange on plates and drizzle the dressing. Sprinkled with peanuts before serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (147 g)): 162 Calories, 4 g Protein, 14 g carbohydrates, 4 g Dietary Fiber, 11 g fat, 2 g saturated fat, 0 mg cholesterol, 94 mg sodium

Fresh Fruit Salad with Honey Yogurt Dressing

(makes 6 servings)

Ingredients:

• 1 cup low-fat plain yogurt
  
  


• 2 tbsp good honey
  
  


• ½ tsp ground cinnamon
  
  


• 2 large seedless oranges, peeled, sliced and halved
  
  


• ½ large pineapple, peeled, cored, sliced and cut into wedges
  
  


• 1 apple, cored and chopped
  
  


• 1 ripe pear, cored and sliced into wedges
  
  


• 1 kiwifruit, peeled and sliced
  
  

Preparation:

• Combine the yogurt, honey and cinnamon in a small bowl. Stir well to blend ingredients.
  
  


• Place fruit on plates and drizzle the dressing on top.
  
  

Make 7 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (213 g)): 143 Calories, 3 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 28 mg sodium

French Dressing

(makes about 1 cup)

Ingredients:

• ½ cup plain, low fat yogurt
  
  


• 2½ tbsp ketchup
  
  


• 2 tbsp water
  
  


• 1½ tbsp cider vinegar
  
  


• 1 tbsp mayonnaise
  
  


• 1 clove garlic, crushed
  
  


• ½ tsp sugar
  
  


• Black pepper to taste
  
  

Preparation:

• In a small-size bowl, mix all ingredients together with a spoon or fork until well. Season with pepper.
  
  


• Store in the refrigerator in a covered container until ready to use.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(2 tbsp (24 g)): 28 Calories, 1 g Protein, 3 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 2 mg cholesterol, 76 mg sodium

Fava Bean and Red Onion Salad

(makes 4 servings)

Ingredients:

• 1 red onion, thinly sliced
  
  


• 12 oz. fava beans in pods, shell and discard the pods
  
  


• ⅔ cup low-fat plain yogurt
  
  


• 1 teaspoon fresh mint, chopped
  
  


• 1 garlic clove, sliced
  
  


• ½ cucumber, peeled and sliced
  
  

Preparation:

• To reduce pungency of onions, rinse slices briefly under running cold water and drain well.
  
  


• In a medium saucepan, bring 2 qt. water to a boil and boil fava beans until tender (about 8 minutes).
  
  


• Drain beans and rinse under cold water. Pierce the favas and squeeze them out of their outer white skins.
  
  


• Combine yogurt, mint, garlic and cucumber in a small bowl. Add beans and onion and toss until well-coated then serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (274 g)): 148 Calories, 10 g Protein, 29 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 1 g saturated fat, 2 mg cholesterol, 54 mg sodium

Curry Dressing For Green or Pasta Salad

(makes 4 servings)

Ingredients:

• 1½ teaspoons vinegar
  
  


• 1 teaspoon curry powder
  
  


• ¼ cup low-fat or non-fat plain yogurt
  
  


• 2 tablespoons mayonnaise
  
  


• 1 tablespoon non-fat milk
  
  


• 1 teaspoon salt
  
  

Preparation:

• In a small bowl, combine all ingredients except pasta and stir together.
  
  


• Thin the dressing with more milk of desired. Chill well before serving.
  
  


• Toss the pasta with dressing, enough to lightly coat, just before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (28 g)): 63 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 6 g fat, 1 g saturated fat, 5 mg cholesterol, 632 mg sodium

Curry Chicken Salad

(makes 6 servings)

Ingredients:

• 4 cooked skinless, boneless chicken breast halves, chopped
  
  


• ½ cup red bell pepper (or any color), seeded and chopped
  
  


• 1 (8 oz.) can water chestnuts, drained and sliced
  
  


• 1 apple, peeled, cored and chopped
  
  


• ½ cup seedless red grapes, halved
  
  


• ½ cup low-fat mayonnaise
  
  


• ¼ tsp fresh ground pepper
  
  


• ¼ cup slivered almonds
  
  


• ¼ cup celery, chopped
  
  


• 1 tsp curry powder
  
  

Preparation:

• Combine chicken, mayonnaise, curry, and pepper in a medium-size bowl. Add celery, red bell pepper, apple, grapes, almonds and water chestnuts and mix until well-coated.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (141 g)): 198 Calories, 19 g Protein, 12 g carbohydrates, 2 g Dietary Fiber, 9 g fat, 1 g saturated fat, 54 mg cholesterol, 151 mg sodium

Cucumber and Cantaloupe Salad

(makes 4 servings)

Ingredients:

• 1 medium cucumber
  
  


• 3 cups cantaloupe, cut into bite-size pieces
  
  


• 2 tbsp lemonade or limeade concentrate, undiluted
  
  


• 1 tbsp water
  
  


• 1 tsp vegetable oil
  
  


• ½ tsp chili powder
  
  

Preparation:

• Cut cucumber in half lengthwise then slice each half crosswise into small pieces.
  
  


• In a medium sized bowl, combine cucumber and cantaloupe.
  
  


• In a small sized bowl, combine juice concentrate, water, vegetable oil, chili powder and mix well then pour over cucumber and cantaloupe.
  
  


• mixture and toss well.
  
  


• Cover and chill completely before serving.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (208 g)): 100 Calories, 2 g Protein, 16 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 13 mg sodium

Creamy Vinaigrette

(makes 1-¼ cups)

Ingredients:

• ⅔ cup plain low-fat yogurt
  
  


• ⅓ cup apple cider vinegar
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp Dijon mustard (or mayonnaise)
  
  


• 1 tbsp lemon juice
  
  


• 1 large cloves garlic, minced
  
  


• 1 tbsp soy sauce
  
  


• ¼ tsp dried dill weed
  
  

Preparation:

• Combine all ingredients into a jar with a tight-fitting lid. Shake well before using. Store in the refrigerator between uses.
  
  

Make 12 Servings:

Weight Loss Recipes Amount Per Serving(2 tbsp (26 g)): 32 Calories, 1 g Protein, 2 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 101 mg sodium