Green Rice

(makes 6-8 servings)

Ingredients:

• ½ cup tightly packed fresh cilantro sprigs
  
  


• ½ cup tightly packed spinach leaves, stemmed and thoroughly washed
  
  


• 2½ cups low-sodium chicken broth
  
  


• Non-fat cooking spray
  
  


• 1 chopped onion
  
  


• 2 chopped garlic cloves
  
  


• 1½ cups long-grain white rice
  
  


• ¼ tsp cayenne pepper
  
  

Preparation:

• Place cilantro, spinach and chicken broth in a blender and puree until smooth.
  
  


• Spray a large-size saucepan with cooking spray and heat over medium-heat. Add onion and cook until softened and translucent (about 8 minutes). Add garlic and cook for an additional 2 minutes.
  
  


• Add rice and stir to coat evenly. Add spinach mixture and bring to a boil then reduce heat to a simmer. Cover and cook until rice is tender and liquid is absorbed (about 20 minutes).
  
  


• Turn off heat and let stand for about 5 minutes. Add cayenne pepper and fluff with a fork.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (129 g)): 146 Calories, 4 g Protein, 30 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Fruit Jumble

(makes 6-8 servings)

Ingredients:

• 1½ cups grapes, purple green or combination of each
  
  


• 1 apple, chop into bite-sized pieces
  
  


• 1 (16 oz.) can of chunky unsweetened pineapple, drained (save the juice), or 1 (11 oz.) can mandarin orange sections, drained (save the juice)
  
  


• 1 banana, cut into slices
  
  


• ¼ cup walnuts, minced
  
  


• Coconut flakes (optional)
  
  


• Cinnamon
  
  

Ingredients for Jumble Juice:

• ½ cup low-fat vanilla yogurt
  
  


• 2-3 tbsp of reserved pineapple or mandarin juice
  
  

Preparation:

• Wash grapes, wash and chop apple, peel and slice banana and open canned fruit and drain juice into a measuring cup. Combine fruit into a serving bowl.
  
  


• To make Jumble Juice: Put yogurt into a small-size bowl. Add juice and stir until smooth. Pour Jumble Juice over fruit and toss gently to coat.
  
  


• Divide Fruit Jumble into bowls or plates and sprinkle with nuts, coconut and cinnamon.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (163 g)): 117 Calories, 2 g Protein, 22 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium

Crispy Chicken Nuggets

(makes 4 servings)

Ingredients:

• 12 oz. chicken breasts, skinless, boneless and cut into 1” chunks
  
  


• 1 egg, slightly beaten
  
  


• 1 tbsp honey
  
  


• 1 tsp prepared mustard
  
  


• 2 cups crushed cornflakes
  
  


• 1 tbsp ground black pepper
  
  

Preparation:

• Preheat oven to 450 degree F.
  
  


• Combine egg, honey and mustard in a small-size bowl with a fork.
  
  


• Add the crushed cornflakes and toss with the pepper in a medium-size bowl.
  
  


• Dip chicken pieces in egg mixture then roll in cornflakes until covered.
  
  


• Place chicken on an ungreased baking sheet and bake until cooked through and no longer pink in the center (about 15 minutes).
  
  


• Serve with your favorite low-fat dipping sauce (optional)
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (117 g)): 178 Calories, 22 g Protein, 15 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 102 mg cholesterol, 215 mg sodium

Corn Skillet Cakes

(makes eight, 4-inch cakes)

Ingredients:

• ⅔ cup flour
  
  


• ⅓ cup whole wheat flour
  
  


• 1 tbsp sugar
  
  


• 2 tsp baking powder
  
  


• ¼ tsp salt
  
  


• ¾ cup skim milk
  
  


• 1 egg
  
  


• 2 tbsp vegetable oil
  
  


• 1⅓ cup corn kernels (frozen, canned or fresh)
  
  

Preparation:

• Stir together the flour, whole wheat flour, sugar, baking powder and salt in a medium-sized bowl.
  
  


• In another bowl, whisk together the milk, egg, and vegetable oil. Stir in the corn, and add the wet ingredients to the dry ingredients, mixing them just to blend. The mixture will be lumpy.
  
  


• For each pancake, spread ¼ cup of batter on a hot, greased griddle. Cook the pancakes over moderate heat until they are golden brown on the bottom and the tops begin to bubble. Then flip them over, and cook them until the undersides are golden brown.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(2 cakes (156 g)): 275 Calories, 10 g Protein, 41 g carbohydrates, 5 g Dietary Fiber, 9 g fat, 1 g saturated fat, 48 mg cholesterol, 192 mg sodium

Chipotle Orange Sweet Potatoes

(makes 8 servings)

Ingredients:

• 4 large sweet potatoes
  
  


• 1 small can of chipotle peppers in adobo sauce
  
  


• Juice of 1 orange
  
  


• Salt to taste.
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Bake sweet potatoes directly on oven racks until tender when pierced with a fork (about 60 minutes).
  
  


• Remove potatoes from oven, slice in quarters. Slide the potato skins off and discard. (Careful* the potatoes are very hot!)
  
  


• Place potatoes in a large bowl and mash.
  
  


• Add 2 tbsp of adobo sauce to the potatoes and blend thoroughly. (If your tongue can take it and you want a more fiery and spicier dish, mix some chopped chipotle peppers into the potatoes.)
  
  


• Add the orange juice and salt. Mix until blended.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (118 g)): 112 Calories, 2 g Protein, 26 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 311 mg sodium

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

Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
  


• 1 medium onion, chopped
  
  


• ½ cup long grain rice, uncooked
  
  


• ½ cup dry lentils, drained and rinsed
  
  


• ¼ cup water
  
  


• 1 tsp lemon zest
  
  


• 1½ cups yellow summer squash and/or zucchini
  
  


• 1 chopped carrot
  
  


• ½ small eggplant, peeled and diced
  
  


• 2 cloves garlic, minced
  
  


• 2 tsp vegetable oil (or olive oil)
  
  


• 3 plum tomatoes, chopped
  
  


• ¼ cup fresh basil, shredded
  
  


• Parmesan cheese
  
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
  


• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
  


• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
  


• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
  


• Sprinkle with Parmesan cheese as desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Vegetable Couscous

(makes 4-6 servings)

Ingredients:

• 3 medium garlic cloves, minced and pressed
  
  


• 1 medium onion, chopped
  
  


• 2 medium green bell peppers, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 1 cup couscous
  
  


• 1½ cups water
  
  


• 2 small ripe tomatoes, cut into wedges
  
  

Preparation:

• In a large-size skillet, sauté garlic, onion and green bell pepper in vegetable oil until soft then push to sides of pan.
  
  


• In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently.
  
  


• Top this mixture with tomato wedges and the cooked green peppers; cover pan for approximately 3 minutes.
  
  


• Add a little water and cook longer, if needed. Couscous should be light and fluffy.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (172 g)): 229 Calories, 7 g Protein, 42 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 11 mg sodium

Sweet Potato Wedges with Rosemary

(makes 6 servings)

Ingredients:

• 2 pounds sweet potatoes, wash and cut into wedges
  
  


• 2 tsp vegetable oil
  
  


• Sprinkle of lemon juice and rosemary
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Place potatoes in a bowl and toss with vegetable oil, then spread out onto a baking sheet and sprinkle with rosemary.
  
  


• Bake potatoes in middle of oven for approximately 30 minutes at 375 degrees F, or until browned and tender. You may want to turn potatoes with a metal spatula over halfway through baking time.
  
  


• Remove from oven, sprinkle with lemon juice, if desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (153 g)): 172 Calories, 2 g Protein, 37 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium

Spinach with Golden Raisins and Pine Nuts

(makes 4 servings)

Ingredients:

• ½ cup golden seedless raisins (or red raisins)
  
  


• 1 tbsp olive oil
  
  


• ½ cup pine nuts
  
  


• 2 crushed garlic cloves
  
  


• 1 ¼ lb. baby spinach leaves
  
  


• 2 tbsp fresh grated lemon peel
  
  


• Salt and pepper to taste
  
  

Preparation:

• Place raisins in a medium-size bowl and pour boiling water over them until just covered and let sit for about 5 minutes. Drain thoroughly then set aside.
  
  


• In a large-size skillet over medium-high heat, add vegetable oil, pine nuts and sauté until begin to brown lightly and smell toasted, but not burnt. Add garlic and sauté for an additional minute. Stir in raisins then add spinach leaves. Stir ingredients for about 1 minute until spinach has wilted.
  
  


• Remove from heat and add lemon peel and salt and pepper to taste.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (185 g)): 237 Calories, 7 g Protein, 25 g carbohydrates, 7 g Dietary Fiber, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 127 mg sodium

Southwest Succotash

(makes 6 servings)

Ingredients:

• 1 (10 oz.) package corn kernel, cook according to package instructions and drain.
  
  


• 1 (10 oz.) package frozen baby lima beans, cook according to package instructions and drain.
  
  


• 2 chopped tomatoes
  
  


• 1 tbsp minced cilantro
  
  


• ¼ cup chopped green onions
  
  


• 4 oz. chopped pimiento
  
  


• 2 tbsp Italian dressing
  
  


• ¼ tsp dry mustard
  
  


• ¼ cup red wine vinegar
  
  

Preparation:

• In a medium-size bowl, combine corn, lima beans, tomatoes, cilantro, green onions and pimiento, set aside.
  
  


• In a small-size bowl, whisk Italian dressing, dry mustard, and red wine vinegar then pour over corn and lima bean mixture and toss to coat.
  
  


• Serve at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (222 g)): 160 Calories, 6 g Protein, 30 g carbohydrates, 6 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium

Skillet Granola

(makes 10 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil)
  
  


• ⅓ cup brown sugar
  
  


• 1 tbsp water
  
  


• 4 cups dry, quick-cooking oatmeal
  
  


• 1 cup raisins (or dried fruit)
  
  

Preparation:

• In the large-size skillet, stir vegetable oil, brown sugar and water together in a cool.
  
  


• Stir in oatmeal and mix until coated with sugar and vegetable oil.
  
  


• Heat over medium-high heat. Stir until oatmeal is starting to brown. Stir in raisins.
  
  


• Cool and store in a large jar with a tight fitting lid.
  
  

Make 10 Servings:

Weight loss recipes Amount Per Serving(½ of recipe (62 g)): 261 Calories, 6 g Protein, 40 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 6 mg sodium

Simply Winter Squash

(makes 4 servings)

Ingredients:

• 1 winter squash (Butternut, Hubbard or Delicata), seeded, peeled and cut into 1” cube
  
  


• ½ cup water
  
  


• 2 tsp low-sodium soy sauce
  
  


• 2 tbsp maple syrup (or honey)
  
  

Preparation:

• Into a large-size pot, fill with ½ cup of water, place squash, add the soy sauce and syrup (or honey).
  
  


• Cover and simmer over medium heat for about 15-30 minutes or until the squash is fork tender.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (121 g)): 71 Calories, 1 g Protein, 18 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 174 mg sodium

Ratatouille with Polenta

(makes 4 servings)

Ingredients:

• 1 (16 oz.) package refrigerated and cooked polenta, prepare according to package directions
  
  


• 1 tbsp olive oil
  
  


• 1 red bell pepper, seeded and coarsely chopped
  
  


• 1 green bell pepper, seeded and coarsely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 small onion, thinly sliced
  
  


• 1 small unpeeled eggplant, cubed
  
  


• 1 yellow summer squash or zucchini, sliced
  
  


• 1 tomato, chopped
  
  


• 1 bay leaf
  
  


• 3 sprigs fresh thyme
  
  


• 3 tbsp fresh parsley, chopped
  
  


• Salt and pepper to taste
  
  

Preparation:

• In a medium-size saucepan, heat olive oil over medium-high heat, sauté red and green bell pepper, garlic and onions for about 5 minutes, stirring often.
  
  


• Stir in eggplant, squash, tomato, bay leaf, and thyme then cover and cook until vegetables are tender (about 5-6 minutes).
  
  


• Stir in parsley, reduce heat to low and let stand for about 1 minute.
  
  


• Cut polenta into ¼” slices then Arrange 1-2 pieces onto each dish. Spoon vegetable mixture evenly over top, add salt and pepper to taste, then serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (390 g)): 213 Calories, 5 g Protein, 40 g carbohydrates, 7 g Dietary Fiber, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 530 mg sodium

Potato and Parsnip Latkes

(makes 5 servings)

Ingredients:

• 2½ cups russet baking potato, peeled and coarsely grated
  
  


• 1¼ cup parsnip, coarsely grated
  
  


• 1¼ cup sweet potato, peeled and coarsely grated
  
  


• 1 tsp salt
  
  


• ¼ cup all-purpose flour
  
  


• 1¼ cups onion, chopped
  
  


• ½ tsp fresh ground black pepper
  
  


• 2 large egg whites, lightly beaten
  
  


• Non-fat cooking spray or 2 tbsp vegetable oil
  
  


• Non-fat sour cream
  
  


• ¼ cup green onion, chopped
  
  

Preparation:

• Place a colander in the sink and line with paper towels.


• Add the baking potato, parsnip, sweet potato and sprinkle with the 1 tsp salt. Let stand for about 15-20 minutes.
  
  


• Gather the ends of the paper towels together and squeeze the potato mixture to remove excess liquid then transfer mixture to a large-size bowl.
  
  


• Add flour, onion and pepper and toss well. Add egg whites and mix well.
  
  


• Spray a large-size skillet with non-fat cooking spray (or vegetable oil) then heat to medium-high heat.
  
  


• Spoon ⅓ cup of the batter into the skillet and cook for about 4-5 minutes on each side until browned. Repeat with rest of mixture.
  
  


• Serve immediately with sour cream and sprinkled with chopped green onion.
  
  

Make 5 Servings:

Weight loss recipes Amount Per Serving(1/5 of recipe (225 g)): 193 Calories, 6 g Protein, 39 g carbohydrates, 5 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 516 mg sodium

Lemon Rice with Zucchini and Feta Cheese

(makes 4 servings)

Ingredients:

• 3 tbsp olive oil
  
  


• 1 sliced onion
  
  


• 1 small lemon, peeled and sliced
  
  


• 3 crushed garlic cloves
  
  


• 1 cup long-grain rice
  
  


• 2 cups low-sodium vegetable broth
  
  


• 1 tbsp chopped fresh rosemary
  
  


• 1 sliced large zucchini
  
  


• 2 red bell peppers, remove stem, seeds, and membranes, cut into quarters
  
  


• 1 yellow bell pepper, remove stem, seeds, and membranes, cut into quarters
  
  


• 4 ounces feta cheese
  
  

Preparation:

• Heat 2 tbsp olive oil over medium-high heat in a medium-size saucepan. Add the onion and sauté for about 3 minutes.
  
  


• Add the lemon, garlic and sauté for about 2 minutes.
  
  


• Add the rice, vegetable broth, rosemary and bring to a boil then reduce heat to medium. Partially cover the saucepan and let simmer until broth is completely absorbed and rice is just tender (about 15-20 minutes).


• Add more vegetable broth if mixture becomes too dry.
  
  


• Roast the peppers:
  
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
    
  
  
  • Bake in oven at 425 degrees F until skin is blackened and blistered (about 20 minutes).
    
    
  
  
  • Remove peppers from oven and place in a paper bag. Close bag and let cool for about 10 minutes.
    
    
  
  
  • Remove and discard skins then slice each pepper.
    
    
  
  


• Heat the remaining 1 tbsp olive oil on medium-high heat in a large-size frying pan, then add the zucchini and cook until the zucchini begins to soften (about 5 minutes) then reduce heat to medium.
  
  


• Add the peppers, rice and feta cheese to the frying pan then gently fold ingredients together. Cook for an additional minute until heated through then serve warm.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (431 g)): 406 Calories, 12 g Protein, 51 g carbohydrates, 4 g Dietary Fiber, 18 g fat, 6 g saturated fat, 25 mg cholesterol, 360 mg sodium

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

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

Grilled Fruit Kebabs

(makes 8 servings)

Ingredients:

• 2 tbsp vegetable oil
  
  


• 2 tbsp brown sugar
  
  


• 2 tbsp fresh lime juice
  
  


• 1 tsp ground cinnamon
  
  


• ¼ cup chopped fresh mint
  
  


• 2 apples, cored and cut into 1 inch pieces
  
  


• 2 bananas, peeled and cut into 1 inch pieces
  
  


• 2 peaches, pitted and cut into 1 inch pieces
  
  


• 4 kiwifruit, peeled and sliced into 1 inch thick sections
  
  


• 4 1 inch slices fresh pineapple, peeled, cored and cut into 1 inch pieces (or 1 can pineapple chunks)
  
  


• 16 strawberries, washed and hulled
  
  

Preparation:

• Prepare grill.
  
  


• Combine vegetable oil, brown sugar, lime juice, cinnamon and mint in a small-size bowl. Mix until sugar is dissolved.
  
  


• If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.
  
  


• Brush kebabs with the sugar mixture then place on grill.
  
  


• Grill kebabs for about 6 to 8 minutes, turning frequently until fruit starts to brown and is heated through.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 162 Calories, 1 g Protein, 33 g carbohydrates, 5 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 5 mg sodium