Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
  


• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
  


• 4 scallions, sliced
  
  


• 1 small red bell pepper, cut into thin strips
  
  


• ½ cup reduced-sodium chicken broth
  
  


• 2 minced cloves garlic
  
  


• 4 eggs
  
  


• 1 cup sliced avocado
  
  


• 4 Tbsp. fat-free Greek yogurt
  
  


• 4 Tbsp. salsa
  
  


• 8 corn tortillas (6-inch diameter), toasted
  
  


• dash of hot-pepper sauce (optional)
  
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
  


• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
  


• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Tortillas with Cucumbers and Eggplant

(makes 2 servings)

Ingredients:

• 4 tbsp olive oil
  
  


• 1 medium eggplant, thinly sliced
  
  


• ⅓ cup fresh mint, chopped
  
  


• ⅓ cup cilantro, chopped
  
  


• 2 tbsp chives, chopped
  
  


• 1 green chili, seeded and thinly sliced
  
  


• 7 oz. low-fat yogurt
  
  


• 2 tbsp mayonnaise
  
  


• 2 large flour tortillas
  
  


• Salt and pepper to taste
  
  


• Paprika to garnish
  
  

Preparation:

• Heat the olive oil in a frying pan. Add the eggplant and sauté until golden brown (about 10 minutes). Drain and set aside to cool.
  
  


• In a medium bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Add salt and pepper to taste.
  
  


• Arrange the eggplant slices over the tortillas.
  
  


• Spread yogurt sauce evenly over eggplant.
  
  


• Arrange cucumber slices on top of sauce.
  
  


• Roll up each tortilla and sprinkle paprika to garnish and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 filled tortilla (250 g)): 303 Calories, 9 g Protein, 42 g carbohydrates, 6 g Dietary Fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 292 mg sodium

Tortilla Chicken Pizza

(makes 4 servings)

Ingredients:

• ½ cup cooked chicken breast, chopped
  
  


• 4 tsp olive oil
  
  


• 4 (6-7 inch) flour tortillas
  
  


• ½ cup pizza sauce
  
  


• ½ cup fresh oregano, minced
  
  


• ½ cup fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), roasted and chopped
  
  


• ¼ cup grated low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  


• 1 tbsp fresh basil
  
  

Preparation:

• Preheat broiler in oven and set rack about 4” – 5” below heating elements.
  
  


• Brush both sides of each tortilla with ¼ tsp olive oil on each side.
  
  


• Prick the surface of the tortillas in several places with a fork.
  
  


• Place the tortillas directly on the oven rack and broil for about 1-2 minutes on each side or until lightly browned.
  
  


• Place tortillas on baking sheet. Spread each with the pizza sauce.
  
  


• Arrange chicken and vegetables on each tortilla. Sprinkle with oregano and cheeses.
  
  


• Broil for about 1-2 minutes or until cheese melts.
  
  


• Sprinkle with basil.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 pizza (109 g)): 236 Calories, 13 g Protein, 21 g carbohydrates, 1 g Dietary Fiber, 11 g fat, 3 g saturated fat, 24 mg cholesterol, 518 mg sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
  


• 6 flour tortillas, 6” – 8” in diameter
  
  


• 1½ tbsp chili powder
  
  


• 1 cup no-fat sour cream
  
  


• 2 tsp dried oregano
  
  


• 1 tsp ground cumin
  
  


• 1 tbsp prepared horseradish
  
  


• 6 cups lettuce, shredded
  
  


• 1 large tomato, chopped
  
  


• ½ large red onion, chopped
  
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
  


• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
  


• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
  


• Cut beef into ⅛” slices.
  
  


• Warm tortillas according to package instructions.
  
  


• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
  


• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
  


• Divide beef into equal portions and top each tortilla with beef.
  
  


• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 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

Tortilla Pinwheels

(makes 4 servings)

Ingredients:

• 4 whole wheat tortillas, 8” size
  
  


• ¼ cup light cream cheese or Neufchatel
  
  


• 12 slices turkey ham, sliced, fat-free
  
  


• 1 cup spinach, torn, fresh
  
  


• ½ cup grated carrots
  
  

Preparation:

• Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread.
  
  


• Spread about 1 tbsp cream cheese onto the tortilla, making sure to reach the edges.
  
  


• Place 3 slices of turkey ham onto tortilla.
  
  


• Put several spinach in the center of the tortilla and sprinkle with 2 tbsp of carrots.
  
  


• Roll tortilla tightly; secure with a toothpick.
  
  


• Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate. Serve at once, or refrigerate, covered, until ready to serve.
  
  

Tip:

• Choose colorful vegetables such as avocado red, cucumber, or red peppers, in your pinwheel.
  
  


• Make a fruit pinwheel using peanut butter or jam as the spread, then top with thin banana slices and other soft fruit like strawberries, peaches, plums, nectarines or plums.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 pinwheel (174 g)): 285 Calories, 21 g Protein, 32 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 34 mg cholesterol, 1223 mg sodium

Chile Lime Tortilla Chips

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ tsp grated lime peel
  
  


• 2 tsp honey
  
  


• 2 tsp vegetable oil
  
  


• 2 tbsp fresh-squeezed lime juice
  
  


• 4 flour tortillas (8" diameter)
  
  


• Chile powder to taste
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• Spray a large cookie sheet with non-fat cooking spray.
  
  In a medium bowl, combine chile powder, lime peel, lime juice, vegetable oil, honey and stir finely.
  
  


• Using a pastry brush, brush tortillas with the lime mixture.
  
  


• Cut tortillas into 12 wedges. Place wedges on a single layer on cookie sheet and sprinkle with chile powder to desired.
  
  


• Bake for 8-10 minutes or until golden brown.
  
  


• Keep in an airtight container at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving (1/6 of recipe (46 g)): 135 Calories, 3 g Protein, 22 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 166 mg sodium