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

Cranberry Pecan Scones

(makes 8 servings)

Ingredients:

• 2 cups whole wheat pastry flour
  
  


• 1 cup chopped pecans
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• ½ teaspoon salt
  
  


• 1¼ cups low-fat vanilla yogurt
  
  


• 2 Tablespoon canola oil
  
  


• 1 teaspoon freshly grated orange zest
  
  


• ⅔ cup dried sweetened cranberries
  
  


• Low-fat cooking spray
  
  

Preparation:

• Preheat oven to 400 degrees F. Lightly coat a 9-inch round baking pan with cooking spray.
  
  


• In large-size bowl, whisk flour, pecans, baking powder, baking soda and salt.
  
  


• In small-size bowl, whisk yogurt, oil and orange zest.
  
  


• Make a well in center of flour mixture. Add yogurt mixture and cranberries. Stir until blended.
  
  


• Press into prepared pan. Score dough with knife to form 8 triangles. Bake until lightly browned and a wooden toothpick inserted in the center comes out clean (about 20-25 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 308 Calories, 6 g Protein, 38 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, 1.5 g Saturated Fat, 350 mg Sodium

Raspberry Yogurt Parfait

(makes 1 servings)

Ingredients:

• ½ cup raspberries
  
  


• 1 tsp. freshly squeezed lemon juice
  
  


• 1 cup low-fat vanilla yogurt
  
  

Preparation:

• Toss raspberries and lemon juice in bowl. Alternate layers of yogurt and raspberries in parfait dish.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 230 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 2 g Saturated Fat, 150 mg Sodium

Peanut Butter & Banana Streusel Muffins

(makes 18 servings)

Ingredients:

• 2 cups + 3 Tbsp. whole grain pastry flour
  
  


• ½ cup + 3 Tbsp. packed brown sugar
  
  


• 1 Tbsp. butter, melted
  
  


• 1 tsp. honey
  
  


• 2 tsp. baking powder
  
  


• 1 tsp. ground cinnamon
  
  


• ½ tsp. salt
  
  


• ½ cup pureed ripe banana (about 1 banana)
  
  


• ½ cup unsweetened applesauce
  
  


• ⅓ cup peanut butter
  
  


• 1 egg
  
  


• ¾ cup 1 percent milk
  
  


• 1 tsp. vanilla extract
  
  

Preparation:

• Preheat oven to 400 degrees F. Coat 12-cup muffin pan with cooking spray or line with cupcake liners.
  
  


• Stir 3 Tbsp. of the flour, 3 Tbsp. of the sugar, butter and honey with spoon in small-size bowl until mixture forms wet crumbs then set aside.
  
  


• Whisk baking powder, cinnamon, salt and remaining flour in large-size bowl until combined. Whisk banana, applesauce, peanut butter, egg and remaining sugar in another bowl until blended. Whisk milk and vanilla into banana mixture until combined. Stir flour mixture into banana mixture just until blended. Don’t overmix.
  
  


• Spoon batter into prepared muffin cups, dividing evenly. Crumble streusel mixture on top of muffin batter, dividing evenly. Bake 16-18 minutes, or until wooden pick inserted in center of muffin comes out of clean. Remove from pan and serve warm
  
  

Make 18 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 3 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 147 mg Sodium

Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Apple Pancakes

(makes 4 servings)

Ingredients:

• 1½ cups reduced-fat baking and pancake mix
  
  


• ½ tsp. apple pie spice
  
  


• 1 cup water
  
  


• 1 cup finely chopped apples (about 1 apple)
  
  

Preparation:

• Sift pancake mix and apple pie spice in large-size bowl. Add water then mix well and stir in apples.
  
  


• Coat large nonstick skillet or griddle pan lightly with butter-flavored cooking spray. Warm over medium heat. Scoop ¼-cup measures of batter onto skillet. Cook until bubbles appear on tops of the pancakes (about 2 to 3 minutes). Flip with spatula and cook 1 to 2 minutes longer, or until cooked through.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 4 g Protein, 36 g Carbohydrates, 2 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 525 mg Sodium

Quick Skillet Quiche

(makes 4 servings)

Ingredients:

• 8 large eggs, beaten
  
  


• 4 scallions, white and green parts, thinly sliced
  
  


• ¼ cup water
  
  


• 1 Tbsp + ½ tsp roughly chopped fresh oregano
  
  


• 2 pinches kosher salt
  
  


• 1 tsp olive oil
  
  


• 20 cherry tomatoes
  
  


• 1 pkg (4 oz) soft goat cheese, crumbled
  
  

Preparation:

• Heat oven to 375 degrees F. whisk eggs, scallions, water, 1 Tbsp of the oregano and salt in bowl. Add ground black pepper to taste.
  
  


• Warm oil in 10” ovenproof nonstick skillet set over medium-high heat. Add tomatoes and cook, stirring occasionally, until juicy and blistered but still intact, about 5 minutes.
  
  


• Pour in egg mixture and cook, gently stirring and scraping bottom of skillet with rubber spatula until eggs form soft curds, about 1½ minutes.
  
  


• Remove skillet from heat. Dot surface of quiche with cheese, slightly pressing in each piece. Transfer skillet to oven and bake until eggs are set and lightly browned, about 12 minutes.
  
  


• Remove quiche from oven and sprinkle with remaining oregano. Slice into wedges and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 107 Calories, 6 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 7.5 g Fat, 4.5 g Saturated Fat, 171 mg Sodium

Egg, Bacon & Cheese Breakfast Sandwich

(makes 1 servings)

Ingredients:

• 3 large egg whites


• 1 multigrain English muffin


• 1 oz Canadian bacon, cooked


• 1 slice (1 oz) low-fat sharp Cheddar cheese


• 1 cup fresh blueberries

Preparation:

• Scramble egg whites and place on half of toasted English muffin. Add Canadian bacon and cheese and top with muffin half. Serve with blueberries and 1 cup green tea or coffee.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 29 g Protein, 55 g Carbohydrates, 8 g Dietary Fiber, 7 g Fat, 3 g Saturated Fat, 871 mg Sodium

Potato and Greens Frittata

(makes 6 servings)

Ingredients:

• 1½ Tbsp. olive oil
  
  


• 2 large sweet onions, thickly sliced
  
  


• 1 tsp. coarse salt
  
  


• ¼ tsp. ground black pepper
  
  


• 2 tsp. balsamic vinegar
  
  


• 1¼ C cubed ( ½”) cooked potatoes
  
  


• ¾ C cooked greens, such as mustard or kale, chopped
  
  


• 2 slices bacon, cooked and crumbled (optional)
  
  


• 8 large eggs, beaten
  
  

Preparation:

• Preheat the oven to 350 degrees F. Heat olive oil in 10” ovenproof skillet over medium heat then add onion, ½ tsp. of the salt, and ⅛ tsp. of the ground pepper. Cook, turning onions with tongs for 10 minutes until well browned. Sprinkle with vinegar and cook for 1 minute longer.
  
  


• Add potatoes, greens, bacon (if using) and remaining salt and pepper. Pour eggs over vegetables and stir to blend. Cook over medium heat for 3 minutes or until the mixture begins to set.
  
  


• Place skillet in oven and bake until eggs are set (about 15 minutes). Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 214 Calories, 11 g Protein, 18 g Carbohydrates, 2 g Dietary Fiber, 5.5 g Fat, 3 g Saturated Fat, 558 mg Sodium

Potato Tortilla

(makes 4 servings)

Ingredients:

• 5 tsp. olive oil
  
  


• 1 C chopped cooked potatoes
  
  


• ¼ C chopped onion
  
  


• ½ tsp. salt Pinch smoked paprika (optional)
  
  


• 6 large eggs
  
  


• ¼ C half-and-half or milk
  
  


• ½ C shredded Manchego or White Cheddar Cheese
  
  


• ⅓ C finely chopped yellow bell pepper
  
  


• ¼ tsp. thyme
  
  

Preparation:

• Heat olive oil over medium-high heat in a 10” cast-iron skillet. Add potatoes, onion, salt, and paprika (if using). Cook and stir for 5 minutes or until potatoes are golden brown.
  
  


• Beat eggs in medium-size bowl. Add half-and-half. Stir in cheese, bell pepper and thyme. Pour over potatoes and onion. Cook over low heat for 10 minutes or until eggs are set. Garnish with chives or scallions, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 259 Calories, 14 g Protein, 11 g Carbohydrates, 1 g Dietary Fiber, 18 g Fat, 6 g Saturated Fat, 495 mg Sodium

Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 mg Sodium

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

Breakfast in a Muffin

(makes 12 servings)

Ingredients:

• 1¼ cups finely crushed whole grain wheat or bran cereal
  
  


• ¾ cup all-purpose flour
  
  


• ½ cup stone-ground whole wheat flour
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• 1 teaspoon ground cinnamon
  
  


• ½ teaspoon ground ginger
  
  


• ¼ teaspoon ground nutmeg
  
  


• 1 teaspoon grated orange zest
  
  


• ½ teaspoon salt
  
  


• 2 egg whites or ¼ cup Egg Beaters
  
  


• 3 Tablespoons extra virgin olive oil
  
  


• 1 teaspoon vanilla extract
  
  


• ½ cup packed brown sugar
  
  


• ½ cup fat-free plain yogurt
  
  


• ½ cup orange juice
  
  


• ⅓ cup raisins
  
  


• 1¼ cups fresh or frozen blueberries
  
  


• 1½ Tablespoon coarsely chopped almonds
  
  


• 1 Tablespoon turbinado sugar
  
  

Preparation:

• Preheat oven to 400 degrees F. Line 12-cup muffin pan with paper liners.
  
  


• In a large-size bowl, whisk together with cereal, flours, baking powder, baking soda, cinnamon, ginger, nutmeg, orange zest and salt.
  
  


• Combine egg whites, oil and vanilla in bowl. Whisk in brown sugar, yogurt and orange juice. Stir into dry ingredients until just blended. Fold in raisins and blueberries. Spoon into muffin cups.
  
  


• In small-size bowl, stir almonds and turbinado sugar. Sprinkle by rounded ½ teaspoons over each muffin.
  
  


• Bake until top of muffin springs back when lightly touched (about 20-25 minutes). Cool on rack in pan about 2 minutes. Transfer to rack and cool completely.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving : 168 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 0.5 g Saturated Fat, 245 mg Sodium