Turkey Bacon Omelet

(makes 2 servings)

Ingredients:

• 6 sun-dried tomato halves
  
  


• 2 plum tomatoes, quartered lengthwise and thinly sliced
  
  


• 2 thin strips turkey bacon, cooked and crumbled
  
  


• 2 Tbsp. crumbled ricotta salata cheese ( or goat cheese)
  
  


• 2 large eggs
  
  


• 3 egg whites
  
  


• 1 Tbsp. water
  
  


• 2 Tbsp. chives or scallions, chopped
  
  


• ¼ tsp. salt
  
  


• ¼ tsp. freshly ground black pepper
  
  


• 1 tsp. olive oil
  
  

Preparation:

• In a small-size dish, place sun-dried tomatoes then add boiling water to cover and let stand until softened (about 15 minutes). Drain and chop.
  
  


• In a small-size bowl, combine sun-dried tomatoes, plum tomatoes, bacon, and ricotta.
  
  


• In a another bowl, whisk together with the eggs, egg whites, water, chives, salt, and pepper until slightly frothy.
  
  


• In 10" nonstick skillet, heat ½ tsp. olive oil over medium heat then add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting edges with spatula and tilting pan, allowing uncooked mixture to flow underneath.
  
  


• Spoon half of tomato mixture down center of cooked egg when the eggs are almost set. Loosen edges of omelet with spatula and fold sides over filling. Slide onto warm plate. Repeat with remaining oil and egg and tomato mixtures.
  
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 215 Calories, 17 g Protein, 8 g Carbohydrates, 2 g Dietary Fiber, 13 g Fat, 7 g Saturated Fat, 800 mg Sodium

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
  


• 2 packages ramen noodles with seasoning packets
  
  


• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
  


• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  
  

Preparation:

• Bring water to boil in a large saucepan.
  
  


• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
  


• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
  


• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.


• Top with green onions. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 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

Cornbread Stuffing with Sausage & Prunes

Ingredients:

• 8 cups toasted cornbread cubes
  
  


• 8 oz (about 2 links) lean turkey Italian sausage
  
  


• 1 tbsp olive oil
  
  


• 2 cups chopped onions
  
  


• ½ cup chopped celery
  
  


• ½ cup chopped carrot
  
  


• 1 tsp chopped garlic
  
  


• 1 cup coarsely chopped prunes
  
  


• 1 tsp dried thyme
  
  


• 1 tsp dried sage
  
  


• ½ tsp dried marjoram
  
  


• 2 cups fat-free, low-sodium chicken broth
  
  


• 3 tbsp chopped fresh parsley
  
  


• 1 tsp salt
  
  


• ½ tsp ground black pepper
  
  


• 2 large eggs, lightly beaten
  
  

Preparation:

• Preheat oven to 325 F. Place toasted bread cubes in large bowl and set aside.
  
  


• Cook sausage in small nonstick skillet over medium-high heat until brown and cooked through. Drain well, crumble, and set aside.
  
  


• Heat oil in large nonstick skillet over medium heat. Stir in onions, celery, and carrot, and cook 5 minutes, stirring frequently. Add garlic and cook 1 minute longer, but don’t allow the garlic to brown. Stir in sausage, prunes, thyme, sage, marjoram, and ½ cup of the broth and bring to a boil.
  
  


• Reduce heat and simmer for 3 minutes. Remove from heat. Pour vegetables mixture over cornbread. Add parsley and stir well. Season with salt and pepper. (The stuffing may be prepared to this stage a day ahead and refrigerated, covered, in mixing bowl.)
  
  


• Transfer stuffing to baking dish coated with olive oil cooking spray. Combine eggs and remaining broth and pour over cornbread mixture, tossing well. Cover baking dish with foil. Bake stuffing 25 minutes. Remove foil. Turn over up to 375 F and bake about 10 minutes longer, or until top begins to brown.
  
  

Make 16 (½ cup) Servings:

Weight Loss Recipes Amount per Serving: 150 Calories, 7 g Protein, 22 g carbohydrates, 3 g Fiber, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 400 mg sodium

Veggie Lasagna

Ingredients:

• 2 large zucchini (about 1 lb), ends trimmed, thinly sliced lengthwise
  
  


• 3 links (about 4 oz each) lean Italian turkey sausage
  
  


• 1 red bell pepper or roasted red bell pepper, diced
  
  


• 1 cup diced yellow onion
  
  


• 1 tsp minced garlic
  
  


• 1 cup low-fat marinara sauce
  
  


• 2 egg whites
  
  


• 1 container (15 oz) fat-free ricotta cheese
  
  


• 2 tsp Italian seasoning
  
  


• ½ tsp freshly ground black pepper
  
  


• ⅔ cup shredded low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  

Preparation:

• Preheat oven to 325 F.
  
  


• Coat 8”*8” baking pan lightly with olive oil cooking spray. Set aside.
  
  


• Arrange zucchini slices in single layer on baking sheet. Spray lightly with olive oil cooking spray. Broil 8 minutes, or until tender and lightly browned. Set aside to cool.
  
  


• Cook sausage in nonstick skillet over medium-high heat 3 minutes, stirring occasionally with wooden spoon to break up. Add bell pepper, onion, and garlic, and cook 4 minutes longer, or until meat is no longer pink. Stir in marinara sauce and bring to a boil. Reduce heat and simmer about 5 minutes, stirring frequently. Sauce will be very thick.
  
  


• Combine egg whites, ricotta, Italian seasoning, and black pepper in mixing bowl. Stir.
  
  


• Spread half of the meat sauce in bottom of prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake about 40 minutes, or until bubbly and lightly browned. Let stand 5 minutes before serving.
  
  

Make 8 Servings:

Weight Loss Recipes Amount per Serving: 210 Calories, 18 g Protein, 17 g carbohydrates, 3 g Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 340 mg sodium

Turkey Wrap

Tip: Ditching the bun in any recipe is a great way to save calories

Ingredients:

• 6 oz 99 percent lean ground turkey breast
  
  


• 2 leaves butter lettuce
  
  


• 8 thin slices cucumber
  
  


• 2 tbsp fresh alfalfa sprouts
  
  


• 2 tbsp fresh bean sprouts
  
  


• 2 tbsp low-fat Galeos Miso Caesar dressing
  
  

Preparation:

• Heat grill. Form turkey into patty, about 4½” in diameter. Season patty with salt and black pepper to taste and grill 3 to 4 minutes on each side.
  
  


• Cut patty in half and place each half in center of one of the lettuce leaves.
  
  


• Top burgers with cucumber, alfalfa sprouts, and bean sprouts, Drizzle with dressing and wrap lettuce around burgers and vegetables.
  
  

Make 1 Servings:

Weight Loss Recipes Amount per Serving: 230 Calories, 41 g Protein, 9 g carbohydrates, 1 g Fiber, 3.5 g fat,1 g saturated fat, 70 mg cholesterol, 450 mg sodium