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

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
  


• 3 tbsp vegetable oil (or canola oil)
  
  


• 1 tbsp orange zest, grated
  
  


• ½ cup freshly squeezed orange juice
  
  


• 1 tbsp lemon zest, grated
  
  


• ¼ cup cilantro, chopped
  
  


• ½ tsp paprika
  
  


• Salt and pepper to taste
  
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
  


• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
  


• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium

Spicy Basque Chicken

(makes 4 servings)

Ingredients:

• 1 tsp paprika
  
  


• 3 tbsp all-purpose flour
  
  


• 4 skinless and boneless chicken breast halves
  
  


• Low-fat cooking spray
  
  


• 2 red bell peppers (or yellow), cut into bite-sized pieces
  
  


• 1 thinly sliced onion
  
  


• 3 cloves minced garlic
  
  


• ⅛ tsp cayenne pepper
  
  


• 1 (14½oz.) can diced tomatoes, undrained
  
  


• ¼ cup low-sodium chicken broth
  
  


• ¼ cup pitted and sliced olives
  
  


• 1 tbsp fresh oregano
  
  

Preparation:

• Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
  
  


• Spray low-fat cooking spray in a medium-sized skillet then increase heat to medium-high. Add chicken and cook for about 4-5 minutes or until browned on each side. Remove chicken from skillet and set aside.
  
  


• Add the red bell pepper, onion, and garlic in the same skillet and stir fry for about 3-4 minutes or until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
  
  


• Add the tomatoes, chicken broth and olives then increase heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Reduce heat to medium-low, cover and simmer until chicken is cooked through and no longer pink in the center of the thickest part of the meat (about 10-15 minutes).
  
  


• Serve chicken on a platter with the tomato sauce spooned over and top with fresh oregano.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (340 g)): 223 Calories, 30 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 384 mg sodium

Pasta Italiano

(makes 4-6 servings)

Ingredients:

• ½ lb. lean ground turkey
  
  


• 1 bell pepper, seeded and thinly sliced
  
  


• 1 can (14-½ ounce) crushed tomatoes
  
  


• 1 can (14-½ ounce) chicken or vegetable broth
  
  


• 1 tbsp paprika
  
  


• 1 cup cauliflower florettes
  
  


• 2 cups uncooked pasta
  
  


• 2 cups broccoli florettes
  
  

Preparation:

• Crumble ground turkey into skillet. Brown over
  
  medium heat for about 2 minutes, stirring occasionally. Add paprika and pepper strips, cook for 2-4 minutes.
  
  


• Add crushed tomatoes, broth, and pasta to the skillet.


• Bring mixture to a boil, cover, reduce heat and simmer for about 15 minutes.
  
  


• Remove lid (be careful) and arrange broccoli and cauliflower over the pasta.
  
  


• Replace lid and cook for about 10-15 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (266 g)): 219 Calories, 17 g Protein, 29 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 30 mg cholesterol, 417 mg sodium

Grilled Pork Chops with Grape and Fig Chutney

(makes 4 servings)

Ingredients:

• ½ cup onion, chopped
  
  


• ½ cup dried figs, chopped
  
  


• ½ cup red wine vinegar
  
  


• ¼ cup dry red wine
  
  


• 1 tbsp sugar
  
  


• 2 tsp paprika
  
  


• 1 tsp peeled and grated fresh ginger
  
  


• 1 3 inches cinnamon stick
  
  


• 1½ cups seedless red grapes, halved
  
  


• 4 medium sized pork chops
  
  


• 2 tsp olive oil
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Prepare grill.
  
  


• Combine onion, dried figs, red wine vinegar, dry red wine, sugar, paprika, ginger and cinnamon stick in a medium saucepan and heat to medium-high heat. Bring to a boil and cook, uncovered for about 8 to 10 minutes. Stir in grapes and reduce heat and simmer for about 20 minutes then remove and discard cinnamon stick.
  
  


• Brush pork chops with olive oil then sprinkle with salt and pepper. Grill on both sides until done.
  
  


• Serve chops with grape and fig chutney.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (253 g)): 297 Calories, 23 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 8 g fat, 2 g saturated fat, 62 mg cholesterol, 71 mg sodium

Greek Tostada

(makes 4 servings)

Ingredients:

• 1 tbsp olive oil or vegetable oil
  
  


• 1 tsp fresh lemon juice
  
  


• ¼ tsp paprika
  
  


• Dash salt
  
  


• Dash freshly ground pepper
  
  


• 4 medium, skinless and boneless chicken breasts
  
  


• 2 whole wheat pita bread rounds (4” diameter), split and toasted
  
  


• ¾ cup tomato, coarsely chopped
  
  


• ½ cup cucumber, chopped
  
  


• ½ red onion, chopped
  
  


• ⅓ cup crumbled feta cheese
  
  

Hummus ingredients:

• 1 (15 oz.) can garbanzo beans, drained and rinsed
  
  


• ½ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh lemon juice
  
  


• 3 tbsp water
  
  


• 2 cloves garlic, peeled and chopped
  
  


• ⅛ tsp salt
  
  

Preparation:

• Combine oil, lemon juice, paprika, salt and pepper in a small bowl.
  
  


• Place chicken in broiler pan and brush each side with the oil mixture. Broil chicken about 4“ from heat until meat is tender and no longer pink (about 10 minutes), turning once. Cool chicken slightly then coarsely chop.
  
  


• Make the hummus: Combine all hummus ingredients in a blender and blend until smooth.
  
  


• To serve, spread hummus over toasted pita halves and top with chicken, tomato, cucumber, red onions and feta cheese.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (325 g)): 436 Calories, 4 g Protein, 46 g carbohydrates, 9 g Dietary Fiber, 1 g fat, 3 g saturated fat, 79 mg cholesterol, 683 mg sodium

Chickpea Stew

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 1 large onion, diced
  
  


• 1 medium green bell pepper, seeded and finely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• ½ tsp paprika
  
  


• 1½ tsp ground cumin
  
  


• ⅛ tsp cayenne pepper
  
  


• 2 cups low-sodium vegetable broth (or chicken broth)
  
  


• 1½ cups water
  
  


• 1 (10 oz.) package frozen corn
  
  


• 1 tbsp fresh oregano, chopped
  
  


• 1 (15 oz.) can chickpeas, rinsed and drained
  
  


• 1 cup tomatoes, coarsely chopped
  
  


• 2 tbsp green onions, sliced (optional)
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray then raise heat to medium-high. Add onion, green bell pepper, garlic and stir fry until onion is tender (about 5 minutes). Stir in paprika, cumin, cayenne pepper and cook for about 1 minute, stirring constantly
  
  


• Stir in vegetable broth, water, corn and oregano then bring to a boil then cover, reduce heat to medium-low and simmer for about 7 minutes.
  
  


• Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for about 3-4 minutes. Serve stew with a sprinkle of green onions.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (414 g)): 243 Calories, 11 g Protein, 47 g carbohydrates, 8 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 363 mg sodium

Black Bean and Cabbage Stew

(makes 6 servings)

Ingredients:

• 2 tbsp olive oil (or vegetable oil)
  
  


• 1 white part of leek, chopped
  
  


• 1 large chopped onion
  
  


• 3 garlic cloves, crushed
  
  


• 1 tbsp paprika
  
  


• 2 tbsp chopped fresh thyme
  
  


• 1 ¼ lbs. chopped potatoes
  
  


• 14 oz. can black beans
  
  


• 3½ cups low-sodium vegetable broth
  
  


• 6 oz. shredded cabbage
  
  


• Salt and pepper to taste
  
  

Preparation:

• Heat olive oil in a large-size saucepan. Add leek and onion and sauté for about 3 minutes. Add garlic and paprika and continue to sauté for about 2 minutes.
  
  


• Add thyme, potatoes, black beans and vegetable broth, bring to a boil. Reduce heat, cover and simmer until potatoes are cooked through (about 10 minutes).
  
  


• Add cabbage and season to taste with salt and pepper. Simmer for about 5 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (570 g)): 425 Calories, 16 g Protein, 72 g carbohydrates, 14 g Dietary Fiber, 9 g fat, 2 g saturated fat, 2 mg cholesterol, 983 mg sodium

POTATO BLINI WITH SALSA CRUDA

Preparation + cooking time: 1 hour 30 minutes

Ingredient:

• 200 g Sebago potatoes, peeled
  
  


• ¾ cup (110 g) self-raising flour
  
  


• ½ tsp bicarbonate of soda
  
  


• 1 tsp finely grated lemon rind
  
  


• ¾ cup (180 ml) milk
  
  


• 1 egg
  
  


• 100 g butter, melted
  
  

SALSA CHUDA

• ¼ cup (60 ml) lemon juice
  
  


• ¼ cup (60 ml) extra virgin olive oil
  
  


• 1 clove garlic, crushed
  
  


• 2 medium tomatoes (380 g), seeded, chopped finely
  
  


• ½ cup finely chopped fresh flat-leaf parsley
  
  


• 1 small red onion (100 g), chopped finely
  
  


• 1 small avocado (200 g), chopped finely
  
  


• 1 tbsp rinsed, drained baby capers
  
  

HORSERADISH TOPPING

• 1 tsp horseradish cream
  
  


• ½ cup (80 g) sour cream
  
  


• ¼ tsp sweet paprika
  
  

Preparing:

• Boil, steam or microwave potatoes until tender, and drain. Mash the potatoes in large bowl and stir in sifted flour and soda.
  
  


• Make a well in the centre of potato mixture and pour in combined rind, milk and egg, stirring, until batter is smooth. Cover and stand for 10 minutes.
  
  


• Make salsa cruda. Combine ingredients in medium bowl.
  
  


• Make horseradish topping. Combine ingredients in small bowl.
  
  


• Heat large frying pan and brush lightly with a little of the butter. Cook tbsp of the batter, in five batches, until browned both sides, brushing pan with butter between batches. Transfer blini to wire rack to cool.
  
  


• To serve, top blini with salsa cruda and horseradish topping.
  
  

MAKES 25

Nutritional information per blini:

Energy 435 kJ (about 103) ; total fat 8.6 g (sat fat 3.9 g); carbohydrate 5.1g; protein 1.5 g; fibre 0.5g

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