Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
  


• 1 medium onion, chopped
  
  


• ½ cup long grain rice, uncooked
  
  


• ½ cup dry lentils, drained and rinsed
  
  


• ¼ cup water
  
  


• 1 tsp lemon zest
  
  


• 1½ cups yellow summer squash and/or zucchini
  
  


• 1 chopped carrot
  
  


• ½ small eggplant, peeled and diced
  
  


• 2 cloves garlic, minced
  
  


• 2 tsp vegetable oil (or olive oil)
  
  


• 3 plum tomatoes, chopped
  
  


• ¼ cup fresh basil, shredded
  
  


• Parmesan cheese
  
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
  


• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
  


• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
  


• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
  


• Sprinkle with Parmesan cheese as desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Vegetable Couscous

(makes 4-6 servings)

Ingredients:

• 3 medium garlic cloves, minced and pressed
  
  


• 1 medium onion, chopped
  
  


• 2 medium green bell peppers, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 1 cup couscous
  
  


• 1½ cups water
  
  


• 2 small ripe tomatoes, cut into wedges
  
  

Preparation:

• In a large-size skillet, sauté garlic, onion and green bell pepper in vegetable oil until soft then push to sides of pan.
  
  


• In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently.
  
  


• Top this mixture with tomato wedges and the cooked green peppers; cover pan for approximately 3 minutes.
  
  


• Add a little water and cook longer, if needed. Couscous should be light and fluffy.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (172 g)): 229 Calories, 7 g Protein, 42 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 11 mg sodium

Southwest Succotash

(makes 6 servings)

Ingredients:

• 1 (10 oz.) package corn kernel, cook according to package instructions and drain.
  
  


• 1 (10 oz.) package frozen baby lima beans, cook according to package instructions and drain.
  
  


• 2 chopped tomatoes
  
  


• 1 tbsp minced cilantro
  
  


• ¼ cup chopped green onions
  
  


• 4 oz. chopped pimiento
  
  


• 2 tbsp Italian dressing
  
  


• ¼ tsp dry mustard
  
  


• ¼ cup red wine vinegar
  
  

Preparation:

• In a medium-size bowl, combine corn, lima beans, tomatoes, cilantro, green onions and pimiento, set aside.
  
  


• In a small-size bowl, whisk Italian dressing, dry mustard, and red wine vinegar then pour over corn and lima bean mixture and toss to coat.
  
  


• Serve at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (222 g)): 160 Calories, 6 g Protein, 30 g carbohydrates, 6 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium

Ratatouille with Polenta

(makes 4 servings)

Ingredients:

• 1 (16 oz.) package refrigerated and cooked polenta, prepare according to package directions
  
  


• 1 tbsp olive oil
  
  


• 1 red bell pepper, seeded and coarsely chopped
  
  


• 1 green bell pepper, seeded and coarsely chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 small onion, thinly sliced
  
  


• 1 small unpeeled eggplant, cubed
  
  


• 1 yellow summer squash or zucchini, sliced
  
  


• 1 tomato, chopped
  
  


• 1 bay leaf
  
  


• 3 sprigs fresh thyme
  
  


• 3 tbsp fresh parsley, chopped
  
  


• Salt and pepper to taste
  
  

Preparation:

• In a medium-size saucepan, heat olive oil over medium-high heat, sauté red and green bell pepper, garlic and onions for about 5 minutes, stirring often.
  
  


• Stir in eggplant, squash, tomato, bay leaf, and thyme then cover and cook until vegetables are tender (about 5-6 minutes).
  
  


• Stir in parsley, reduce heat to low and let stand for about 1 minute.
  
  


• Cut polenta into ¼” slices then Arrange 1-2 pieces onto each dish. Spoon vegetable mixture evenly over top, add salt and pepper to taste, then serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (390 g)): 213 Calories, 5 g Protein, 40 g carbohydrates, 7 g Dietary Fiber, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 530 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

Creamy Polenta with Cherry Tomato Relish

(makes 8 servings)

Ingredients:

• 6 cups cherry tomatoes
  
  


• Low-fat cooking spray
  
  


• 1 tbsp olive oil
  
  


• ¼ cup sliced shallots
  
  


• 1½ tbsp sugar
  
  


• ¾ cup dry white wine
  
  


• 1½ tsp divided salt
  
  


• ¼ tsp fresh ground pepper
  
  


• 2 cups 1% low-fat milk
  
  


• 1 cup dry polenta
  
  


• ½ cup shaved fresh Parmesan cheese
  
  

Preparation:

• Preheat oven to 425 degrees F.
  
  


• Spray a shallow roasting pan with low-fat cooking spray.
  
  


• Cut slits at bottom of each cherry tomato then place stem-side down in roasting pan. Bake at 425 degrees F for 20 minutes. Reduce heat to 375 degrees F and continue to bake for another 45 minutes. Remove from oven, cover with aluminum foil and let stand for 10-15 minutes.
  
  


• Heat olive oil in a large-size skillet over medium-high heat. Add shallots and sauté until lightly browned (about 5 minutes).
  
  


• Add white wine, reduce to medium-low heat and simmer for 5 minutes.
  
  


• Add 11/2 tsp of the salt and the pepper.
  
  


• Remove from heat, stir in tomatoes, cover and set aside.
  
  


• In a large-size saucepan, add milk and water and bring to a boil then remove from heat.
  
  


• Gradually add dry polenta while stirring constantly with a whisk. Cover and cook for 2 minutes over medium-low heat.
  
  


• Add 1 tsp salt, cover and let stand until polenta reaches a thick consistency (about 5 minutes), stirring occasionally.
  
  


• Pass the tomato relish and Parmesan shavings at the table.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 184 Calories, 7 g Protein, 25 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 2 g saturated fat, 7 mg cholesterol, 596 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

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

Tabbouleh Salad with Lemon-Garlic Dressing

(makes 4 servings)

Ingredients:

• ¾ cups uncooked fine-grained cracked bulgur wheat
  
  


• 1½ cups boiling water
  
  


• 3 tomatoes, chopped
  
  


• 6 green onions, chopped
  
  


• 1 medium red bell pepper, seeded and chopped
  
  


• 1 cup cucumber, chopped
  
  


• ¾ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh mint, chopped
  
  


• 1 can (15-16 oz.) garbanzo beans, drained
  
  

Lemon Garlic Dressing ingredients:

• ¼ cup fresh squeezed lemon juice
  
  


• 1 tbsp olive oil
  
  


• ½ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• 3 cloves garlic, chopped
  
  

Preparation:

• In a medium sized bowl, using a whisk, combine all dressing ingredients, set aside.
  
  


• In a medium sized bowl, place bulgur then add boiling water. Stir then let stand for about 60 minutes. Pour off any excess water and fluff with a fork.
  
  


• Stir in vegetables and garbanzo beans with the bulgur then toss with the dressing.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (325 g)): 291 Calories, 10 g Protein, 55 g carbohydrates, 12 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 621 mg sodium

Roasted Eggplant, Tomato and Arugula Salad

(makes 4 servings)

Ingredients:

• 2 medium eggplants, cut into ¾” slices
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp fresh lemon juice
  
  


• 2 tbsp cilantro, chopped
  
  


• 1½ cups red cherry tomatoes (or yellow), halved
  
  


• 1 tsp sugar
  
  


• 2 garlic cloves, crushed
  
  


• 4 tbsp feta cheese, crumbled
  
  


• 3 cups arugula
  
  


• 4 tbsp balsamic vinegar
  
  

Preparation:

• Preheat oven to broil.
  
  


• Place eggplant on a foil-lined broiler pan and brush with 1 tbsp olive oil then drizzle lemon juice over slices.


• Broil eggplant for about 8 to 10 minutes, turning once until golden and tender, then sprinkle with cilantro.
  
  


• Heat 1 tsp of the olive oil to medium-high heat in a medium skillet. Add tomatoes, sugar, garlic and sauté until softened but not mushy (about 1 to 2 minutes). Reduce heat to low.
  
  


• Arrange eggplant on salad plates. Divide feta cheese and mound on each plate on top of eggplant. Divide tomatoes and place on top of feta cheese then top with arugula leaves.
  
  


• In the skillet, under low heat, add the remaining oil and balsamic vinegar and heat through for about 30 seconds.


• Drizzle dressing over each salad.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (396 g)): 181 Calories, 5 g Protein, 23 g carbohydrates, 8 g Dietary Fiber, 10 g fat, 2 g saturated fat, 8 mg cholesterol, 128 mg sodium

Penne with Spring Vegetables

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 lb. fresh asparagus, trimmed and cut into small pieces
  
  


• 2½ cups cherry tomatoes, halved
  
  


• 2 cups yellow squash, cubed
  
  


• ¾ cups low sodium chicken broth
  
  


• 1 (16 oz.) package of penne pasta (cook according to package instructions, drain)
  
  


• 6 fresh basil leaves, thinly sliced
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Spray a large skillet with cooking spray then heat over medium heat.
  
  


• Add garlic and onion then cook for about 3 minutes, stirring often.
  
  


• Add asparagus and cook an additional 3 minutes.
  
  


• Stir in the tomatoes and squash and cook for about 3 minutes.
  
  


• Add the broth and reduce heat to medium low and simmer, uncovered for about 5 minutes. Add salt and pepper, to taste.
  
  


• Toss pasta with the vegetable mixture and basil then serve.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (296 g)): 330 Calories, 13 g Protein, 66 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 23 mg sodium

Stacked Vegetable Salad

(makes 4 servings)

Ingredients:

• 1 medium eggplant, slice lengthwise about ¼” thick and cut each slice crosswise in half.
  
  


• 2 medium portobello mushrooms (about 4-5" in diameter)
  
  


• ½ cup mixed salad greens
  
  


• 2 fresh tomato, sliced
  
  


• ¼ cup goat cheese (or Cheddar cheese)
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp balsamic vinegar
  
  


• Non-fat cooking spray
  
  


• Fresh oregano (optional)
  
  

Preparation:

• Preheat broiler.
  
  


• Remove stems from portobello mushrooms then wipe the smooth surface of the mushroom with a paper towel to remove any excess soil.
  
  


• Spray a cookie sheet with non-fat cooking spray. Place eggplant pieces and mushrooms (gill-side up) on the sheet then lightly spray vegetables with cooking spray. Broil about 5” or 2nd to the top shelf level of the oven from the broiler until eggplant starts turning golden brown (about 7-10 minutes).
  
  


• Remove roasted vegetables from oven. Place the portobellos, gill-side up on salad plates. Add a layer of greens then a slice of tomato. Spread 1 tbsp of the goat cheese on the tomato then add an eggplant slice. Repeat starting with the greens 3 more times.
  
  


• Drizzle each stack each with ½ tbsp olive oil and 11/2 tbsp balsamic vinegar then sprinkle with desired amount of fresh oregano.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (246 g)): 117 Calories, 5 g Protein, 13 g carbohydrates, 5 g Dietary Fiber, 6 g fat, 2 g saturated fat, 5 mg cholesterol, 53 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

Sloppy Garden Joes

(makes 8 servings)

Ingredients:

• 1 chopped onion
  
  


• 1 chopped carrot
  
  


• ½ chopped green pepper
  
  


• 1 pound extra lean ground turkey (or chicken)
  
  


• 1 (8 oz.) can tomato sauce
  
  


• 1 (15 oz.) can crushed tomatoes
  
  


• 1 (8 oz.) can mushrooms
  
  


• ¼ cup barbecue sauce
  
  


• Pepper to taste
  
  


• 8 whole wheat buns
  
  

Preparation:

• Wash fresh vegetables before preparing.
  
  


• In a pan, sauté onions, carrot, green pepper and ground turkey over medium-high heat for about 5 minutes.
  
  


• Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings in a same pan and bring to a boil.
  
  


• Reduce heat and simmer for about 10 minutes, stirring occasionally.
  
  


• Uncover and cook until thick (about 3 minutes).


• Serve on toasted or plain buns.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(1 Sloppy Joe (197 g)): 235 Calories, 15 g Protein, 29 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 622 mg sodium

Scallop, Spinach and Tomato Sauté

(makes 4 servings)

Ingredients:

• 2 tbsp olive oil
  
  


• 1 clove garlic, finely chopped
  
  


• 1 lb. scallops
  
  


• 1 tbsp fresh basil, chopped
  
  


• 3 large tomatoes, coarsely chopped
  
  


• 10 oz. fresh spinach, stems removed, thoroughly washed
  
  


• Salt and freshly ground pepper, to taste
  
  

Preparation:

• Heat oil over low heat in a large skillet then add garlic and heat for about 1 minute. Stir in scallops, cover and cook for about 1 minute.
  
  


• Stir in basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook until the scallops are cooked through (about 5 minutes), stirring occasionally, Serve at once
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (329 g)): 205 Calories, 22 g Protein, 12 g carbohydrates, 3 g Dietary Fiber, 8 g fat, 1 g saturated fat, 37 mg cholesterol, 251 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

Mostaccioli With Beans

(makes 6 servings)

Ingredients:

• 3 cups uncooked mostaccioli pasta (or similar pasta shape like penne)
  
  


• 2 red bell peppers, seeded and chopped
  
  


• ½ lb. fresh asparagus, trimmed and cut into small sized pieces
  
  


• 1 onion, chopped (½ cup)
  
  


• 2 cloves garlic, minced
  
  


• 1 (14.5oz.) can diced tomatoes, undrained
  
  


• ½ cup low sodium vegetable or chicken broth
  
  


• 1 tbsp chopped fresh or ½ tsp dried rosemary leaves, crumbled
  
  


• 2 cups lightly packed fresh spinach leaves
  
  


• 1 (15oz.) can cannellini beans, drained
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• Low-fat cooking spray
  
  

Preparation:

• Cook and drain pasta according to package instructions.
  
  


• While pasta is cooking, spray a 4-quart Dutch oven with low-fat cooking spray and heat over medium-high heat.
  
  


• Cook asparagus, red bell pepper, onion and garlic until vegetables are crisp-tender (about 6 minutes).
  
  


• Add tomatoes, broth, and rosemary to vegetable mixture and stir until blended.
  
  


• Reduce heat and simmer, uncovered for 3 minutes.
  
  


• Stir in cannellini beans and spinach and simmer until spinach is wilted.
  
  


• Toss vegetable mixture with the cooked pasta and sprinkle with Parmesan cheese as desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (324 g)): 313 Calories, 14 g Protein, 62 g carbohydrates, 7 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 467 mg sodium

Mediterranean Pizza

(makes 12 servings)

Ingredients:

• 1 (16 oz.) thin-crust pizza dough (i.e. Boboli)
  
  


• 1 tbsp olive oil
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 4 tomatoes, seeded and chopped
  
  


• 1 cup eggplant, peeled and chopped
  
  


• 1 tsp dried basil, crushed
  
  


• 1 small zucchini, sliced
  
  


• 2 tbsp sliced, pitted, ripe black olives
  
  


• 2 red tomatoes (or yellow), halved lengthwise and sliced
  
  


• 1 cup ripe olives, chopped
  
  


• 1 small yellow summer squash, sliced
  
  


• ⅓ cup crumbled feta cheese
  
  


• ½ cup shredded mozzarella cheese
  
  


• ½ tsp sugar
  
  


• ¼ sp salt
  
  


• ⅛ tsp pepper
  
  

Preparation:

• Cook onion and garlic in 2 tsp of the olive oil over medium-high heat in a medium skillet for about 3 minutes or until tender.
  
  


• Add tomatoes, eggplant, basil, sugar, salt and pepper and cook, uncovered over medium-high heat until liquid has evaporated (about In a medium skillet), stirring occasionally.
  
  


• Place pizza dough on a lightly greased baking sheet. Spread the eggplant mixture over the pizza dough.
  
  


• Arrange the red tomatoes, squash, and zucchini over the mixture. Brush vegetables with remaining olive oil.
  
  


• Sprinkle with feta cheese and olives.
  
  


• Top with mozzarella cheese.
  
  


• Bake, uncovered at 400 degrees F until cheese is melted (about 15 minutes).
  
  


• Cut into wedges and serve.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving(1/12 of recipe (146 g)): 143 Calories, 5 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 7 mg cholesterol, 248 mg sodium