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

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

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

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
  


• 4 cups torn fresh spinach leaves, thawed and drained
  
  


• 1 jalapeño pepper, seeded and minced
  
  


• 6 (8-inch) flour tortillas
  
  


• 2 green onions, thinly sliced
  
  


• 1 (8oz.) carton of non-fat sour cream
  
  


• ¼ cup plain, non-fat yogurt
  
  


• ¼ tsp salt
  
  


• ½ cup 1% milk
  
  


• 2 tbsp all-purpose flour
  
  


• ¼ tsp ground cumin
  
  


• ⅓ cup shredded cheddar cheese
  
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
  


• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
  


• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
  


• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
  


• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
  


• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
  


• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
  


• Top with salsa and chopped green onions as desired.
  
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium