Rosemary Roast Chicken

(makes 6 servings)

Ingredients:

• 1 broiler fryer chicken (3 lb.)
• 3 tsp. dried rosemary, crushed
• ¼ tsp. salt
• 1 lemon, sliced
• 1 small onion, chopped
• 2 cans (14.5 oz. each) fat-free, reduced-sodium chicken broth
• 1 Tbsp. cornstarch
• ⅓ cup Madeira wine or alcohol-free white wine

Preparation:

• Preheat oven to 450 degrees F. Coat roasting rack and roasting pan with cooking spray.
• Wash chicken and pat dry with paper towels. (Reserve giblets for another use.) Season cavity with 1 tsp. of rosemary and salt. Place lemon inside cavity.
• Place chicken, breast side up, on prepared roasting rack. Rub 1 tsp. of remaining rosemary over breast under skin of chicken. Scatter onion around bottom of pan. Pour in 1 can of the broth.
• Roast chicken 20 min, basting with pan juices. Lower oven temperature to 350 degrees F. Roast, basting every 15 min, 45 to 50 min, or until thermometer inserted in breast registers 180 degrees F and juices run clear. Transfer chicken to cutting board and loosely cover with foil. In small bowl, whisk cornstarch with ¼ cup of the remaining broth until smooth. Set aside.
• Place roasting pan on stove top over medium-high heat. Add wine. Boil 2 to 3 min, scraping bottom of pan to loosen browned bits, or until liquid is reduced to ¼ cup. Add remaining broth. Bring to a boil. Skim off and discard any fat that rises to top. Pour in reserved cornstarch mixture and remaining rosemary. Cook, stirring constantly, 2 to 3 min, or until slightly thickened.
• Carve chicken. Remove and discard skin before eating. Serve with gravy.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 167 Calories, 25 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 486 mg Sodium

Tandoori Chicken

(makes 4 servings)

Ingredients:

• 1 small onion, quartered
• 5 cloves garlic
• 1 piece ginger (½”), peeled
• ½ cup 1% plain Greek style yogurt
• ¾ teaspoon ground coriander
• ¾ teaspoon ground cumin
• ½ teaspoon ground allspice
• ½ teaspoon ground cinnamon
• ½ teaspoon ground turmeric
• ¼ teaspoon black pepper
• ¼ teaspoon ground red pepper
• 8 skinless, bone-in chicken thighs (about 3 pounds)
• ½ teaspoon salt

Preparation:

• Combine onion, garlic, ginger, yogurt, coriander, cumin, allspice, cinnamon, turmeric, black pepper, and red pepper in food processor and blend until smooth.
• Pierce chicken all over with knife and place in ziplock bag. Add marinade, turning to coat. Seal and chill overnight or up to 24 hours.
• Coat grill rack with cooking spray and preheat grill to high.
• Remove chicken from marinade and discard leftover marinade. Season chicken with salt and grill 12 minutes, turning once. Reduce heat to medium and grill 12-15 minutes more, flipping once, until thighs are no longer pink inside and thermometer inserted into thickest part reads 170 degrees F.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 200 Calories, 30 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 6 g Fat, 2 g Saturated Fat, 420 mg Sodium

Stuffed Shells with Artichokes

(makes 8 servings)

Ingredients:

• 24 jumbo pasta shells (½ box)
• 1 tsp. extra virgin olive oil
• 8 oz. sliced mushrooms
• 1 can (14.5 oz.) no-salt-added diced tomatoes
• 1 can (14 oz.) artichoke hearts (packed in water), drained and coarsely chopped
• 1 pkg. (10 oz.) frozen spinach, thawed and squeezed dry
• 1½ cups 1% cottage cheese
• 2 carrots, shredded
• ½ tsp. dried thyme
• ⅛ tsp. salt
• ⅛ tsp. ground black pepper
• ½ cup shredded reduced-fat mozzarella cheese

Preparation:

• Preheat oven to 400 degrees F. Prepare pasta according to package directions, reduce the cooking time by 2-3 minutes.
• Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.
• Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and divine among 8 individual baking dishes coated with cooking spray. Spoon sauce over each. Cover loosely with foil and bake 20 minutes. Sprinkle with mozzarella and bake uncovered, 10 minutes, until bubbling.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 175 Calories, 14 g Protein, 25 g Carbohydrates, 3 g Dietary Fiber, 2.5 g Fat, 1 g Saturated Fat, 385 mg Sodium

Steamed Mussels with White Wine and Garlic

(makes 6 servings)

Ingredients:

• 1 Tablespoon extra virgin olive oil
• 1 onion, chopped
• 1 rib celery, chopped
• 6 cloves garlic, minced
• 1 cup white wine
• ¼ cup water
• 2 pounds mussels (40 medium, about 3 inches long)
• ¼ cup chopped fresh basil

Preparation:

• Heat oil in large pot over medium-high heat. Add onion, celery, and garlic and cook, stirring often, until onion starts to soften and garlic starts to brown, 3 to 4 minutes.
• Add wine and water. Bring to a boil and cook 3 minutes. Add mussels, cover tightly, and cook until mussels open, 4 to 5 minutes (discard any that do not open). Stir in basil and chopped tomato, if desired.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 170 Calories, 11 g Protein, 9 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 1 g Saturated Fat, 260 mg Sodium

Crepes with Creamy Vegetable Filling

(makes 6 servings)

Ingredients:

• 1 cup fat-free milk
• ½ cup all-purpose flour
• 2 eggs
• 1 tsp. vegetable oil
• ¼ tsp. ground nutmeg
• 1 small clove garlic, minced
• 1 tsp. olive oil
• 2 cups finely chopped broccoli florets
• 1 cup sliced mushrooms
• ½ cup shredded carrots
• 2 Tbsp. reduced-sodium chicken broth
• 1 tsp. chopped chives
• ⅛ tsp. freshly ground black pepper
• ⅓ cup fat-free cottage cheese
• 2 Tbsp. fat-free (plain) yogurt
• 2 tsp. grated Parmesan cheese

Preparation:

• In blender or food processor, combine milk, flour, eggs, vegetable oil and nutmeg. Blend 2 minutes. Pour into bowl and refrigerate 10 minutes.
• Coat medium nonstick skillet with cooking spray. Heat skillet over medium-high heat until drop of water sizzles on contact. Pour 2 Tbsp. of batter into center of skillet; swirl to form a very thin circle about 7-inch across. Immediately pour any excess batter back into bowl. Cook crepe until bubbles appear around edges, 1 minute. Flip carefully and cook other side 30 seconds. Remove to plate and keep warm. Recoat skillet with cooking spray, off heat. Repeat with remaining batter to make 12 crepes.
• Heat large nonstick skillet over medium-high heat and add garlic and olive oil. Cook until fragrant, 1 minute. Add broccoli, mushrooms, carrots and broth. Cover and cook 3 minutes. Remove from heat; stir in chives and pepper.
• Preheat broiler. Coat a 13 x 9-inch baking dish with cooking spray.
• In blender or food processor, combine cottage cheese and yogurt and pulse until very smooth. Transfer to large bowl. Stir in vegetable mixture.
• Spoon about 1 Tbsp. of the filling into each crepe and roll tightly. Place crepes, seam side down, in baking dish. Sprinkle with Parmesan cheese and broil 1 minute, or until cheese melts.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 117 Calories, 8 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 125 mg Sodium

Tomato and Bacon Tower

(makes 4 servings)

Ingredients:

• 8 slices turkey bacon (4 oz. total weight)
• 1 small clove garlic, halved
• 4 slices light whole wheat bread, toasted
• 4-5 tomatoes, assorted colors, thickly sliced
• 1 onion, sliced ¼-inch thick
• ¼ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• 4 teaspoon extra virgin olive oil

Preparation:

• Heat non-stick skillet over medium-high heat. Cook turkey bacon about 1 minute per side until crisp.
• Rub garlic on toast slices, then place on plates. Stack half of the tomato, bacon and onion slices evenly on toast to make 4 towers. Season with salt and black pepper. Repeat layers with remaining tomato, bacon and onion. Drizzle each tower with 1 teaspoon of the oil.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 163 Calories, 10 g Protein, 19 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1 g Saturated Fat, 229 mg Sodium

White Bean Dip with Pistachios and Cilantro

(makes 4 servings)

Ingredients:

• 1 can (15.5 oz.) cannellini beans, rinsed and drained
• 1 Tbsp. + 1 tsp. freshly squeezed lemon juice (about ¼ lemon)
• 1 tsp. ground coriander or crushed coriander seeds
• 1 clove garlic, halved
• 3 Tbsp. finely chopped cilantro
• 3 Tbsp. olive oil
• 3 Tbsp. finely chopped pistachios
• 1 Tbsp. finely chopped scallion (white part only)

Preparation:

• In blender or food processor, puree beans, lemon juice, coriander and garlic until smooth.
• Stir in cilantro, oil, pistachios and scallion. Season dip with salt and ground black pepper to taste. Serve with pita or raw vegetables, if desired.

Make 6 Servings:

Weight loss recipes Amount Per Serving (dip) : 145 Calories, 4 g Protein, 12 g Carbohydrates, 3 g Dietary Fiber, 9 g Fat, 1 g Saturated Fat, 169 mg Sodium

Scallion Pancakes with Dipping Sauce

(makes 4 servings)

Ingredients:

• 2 teaspoons sesame seeds
• 2 Tablespoons distilled white vinegar
• 2 teaspoons reduced-sodium soy sauce
• 1 teaspoon sugar
• 1 teaspoon red-pepper flakes
• 1 cup whole wheat flour
• 1 egg
• ¾ cup water
• 1 bunch (about 6) scallions, thinly sliced
• 1 clove garlic, minced
• ½ teaspoon salt
• 2 teaspoon canola oil

Preparation:

• Toast sesame seeds over medium heat in heavy pan about 5 minutes or until browned.
• Combine with vinegar, soy sauce, sugar and red-pepper flakes in small-size bowl and chill
• In medium-size bowl, whisk flour, egg, and water until smooth. Stir in scallions, garlic and salt.
• Heat 1 teaspoon of the oil in nonstick skillet over medium-high heat. Ladle batter by scant ¼-cup measures into skillet and smooth out to make 4 thin pancakes. Cook until golden brown on one side, about 3 minutes. Flip pancake and cook, 2 to 3 minutes more. Repeat with remaining oil and batter.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 167 Calories, 7 g Protein, 25 g Carbohydrates, 4 g Dietary Fiber, 5 g Fat, 1 g Saturated Fat, 411 mg Sodium

Braised Mini Meatballs

(makes 12 servings)

Ingredients:

• 1½ pounds extralean ground beef
• 2 large eggs
• 1 onion, finely chopped
• ½ cup chopped fresh parsley
• 1 teaspoon dried basil
• ¾ teaspoon ground black pepper
• ¼ teaspoon salt
• 2 teaspoons extra virgin olive oil
• 1 cup dry red wine (or reduced-sodium beef broth)
• ¼ cup low-sodium tomato paste
• 2 cups reduced-sodium beef broth
• 2 teaspoon granular sugar substitute

Preparation:

• In a large-size bowl, combine the beef, eggs, onion, parsley, basil, pepper, and salt. Mix well with wooden spoon. Form into 36 meatballs.
• In a large-size skillet over medium-high heat, heat the oil. Add the meatballs (in batches, if necessary) and brown all over, 5-7 minutes.
• Remove to a plate and pour off fat from the skillet. Return the meatballs to skillet and reduce heat to low.
• In a small-size bowl, whisk together the wine (or reduced-sodium beef broth) and tomato paste. Pour over the meatballs. Simmer over low heat, stirring occasionally, about 10 minutes until the tomato mixture has thickened.
• Add the broth and continue to simmer about 30 minutes. Stir in the sugar substitute. Serve warm or at room temperature. Garnish with additional parsley, if desired.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 120 Calories, 15 g Protein, 3 g Carbohydrates, 0 g Dietary Fiber, 4.5 g Fat, 1.5 g Saturated Fat, 132 mg Sodium

Crudités with Romesco Sauce

(makes 8 servings)

Ingredients:

• 3 large red bell peppers
• 3 Tablespoons extra virgin olive oil
• 2 Tablespoons sliced almonds
• 2 cloves garlic, smashed
• 1 plum tomato, quartered
• 1 slice multigrain bread, cubed
• 1 Tablespoon red wine vinegar
• 1 teaspoon paprika
• ¾ teaspoon salt
• ¼ teaspoon ground black pepper
• 4 carrots, trimmed and cut into 2-3-inch strips
• 2 small cucumbers, cut into 2-3-inch strips
• 1 bulb fennel, trimmed and cut into 2-3-inch strips
• 8 ounces yellow wax beans, trimmed
• 8 ounces green beans, trimmed

Preparation:

• Preheat the broiler with rack about 4-inch from heat.
• Place bell peppers on nonstick baking sheet and broil, turning every 3 minutes, about 12-15 minutes or until skins are blistered and charred.
• Transfer the peppers to medium-size bowl, cover with the plastic wrap, and let steam 10 minutes. Peel, discard stems, seeds, and ribs.
• In a small-size skillet over medium heat, combine the oil, almonds, and garlic while peppers roast. Sauté about 4-5 minutes until the almonds and garlic are lightly golden. Remove from the heat.
• Puree the roasted peppers and tomato in blender. Add the oil-almond mixture and bread and puree. Blend in the vinegar, paprika, salt, and black pepper. Transfer to a serving bowl and chill sauce until ready to serve (at least 20 minutes).
• Arrange the carrots, cucumber, fennel, and beans on platter. Serve with romesco sauce.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 118 Calories, 3 g Protein, 14 g Carbohydrates, 5 g Dietary Fiber, 7 g Fat, 1 g Saturated Fat, 278 mg Sodium

Peach-Mango Salsa with Pita Chips

(makes 6 servings)

Ingredients:

• 1 cup (about 8 oz.) chopped grape tomatoes
• 1 small mango (about 6 oz.), peeled, seeded, and chopped
• ¾ cup chopped grilled peaches (2-3 halves)
• ½ red bell pepper (about 2.5 oz.), finely chopped
• ½ small onion (about 2oz.), finely chopped
• ¼ cup chopped cilantro
• 1 jalapeňo chile pepper, seeded and finely chopped
• Juice of 1 lime
• 1 Tablespoon red wine vinegar
• 1 Tablespoon sugar or honey
• 1 Tablespoon orange juice
• ⅛ teaspoon salt
• 3 large whole wheat pitas (6-7-inch diameter), each cut into 8 wedges and split
• 1 teaspoon salt-free garlic and herb seasoning blend

Preparation:

• Preheat oven to 350 degrees F.
• In a medium-size bowl, combine the tomatoes, mango, peaches, bell pepper, onion, cilantro, and chile pepper.
• In a small-size bowl, whisk together the lime juice, vinegar, sugar, orange juice, and salt. Add to the tomato mixture and stir well. Chill, covered, at least 60 minutes to blend flavors.
• Place pita wedges on large baking sheet and coat lightly with cooking spray. Sprinkle wedges with seasoning blend. Bake until edges just start to brown (about 5-6 minutes). Cool and serve with salsa.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 134 Calories, 4 g Protein, 30 g Carbohydrates, 4 g Dietary Fiber, 1.5 g Fat, 0 g Saturated Fat, 222 mg Sodium

Edamame, Tomato and Pecorino Bruschetta

(makes 6 servings)

Ingredients:

• 1 cup (8 oz.) shelled edamame
• 1 cup (8 oz.) grape tomatoes, quartered
• 4 tsp. extra virgin olive oil
• 1½ tsp. balsamic vinegar
• 2 Tbsp. shredded pecorino romano cheese
• ¼ tsp. salt
• ⅛ tsp. freshly ground black pepper
• 6 slices country style multigrain bread

Preparation:

• In small-size saucepan over medium-high heat. Bring ¾ cup of water to a boil.
• Add edamame and cook 5 minutes; drain and transfer to medium bowl. Stir in tomatoes, 3 tsp. of oil, vinegar, cheese, salt, and pepper.
• Heat grill pan over medium-high heat. Brush 1 side of each slice of bread with remaining oil.
• Grill bread about 1 minute per side or until well toasted. Transfer to serving platter and top each slice with ¼ cup of edamame mixture.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 123 Calories, 6 g Protein, 14 g Carbohydrates, 4 g Dietary Fiber, 5 g Fat, 1 g Saturated Fat, 230 mg Sodium

Turkey in the Slaw

(makes 1 servings)

Ingredients:

• 1 tsp. canola oil
• 2 Tbsp. white wine vinegar
• Pinch celery seeds
• ½ cup finely shredded green or red cabbage
• 2 slices seeded rye bread, toasted
• Honey mustard (optional)
• ¼ cup (2 oz.) thinly sliced roasted turkey breast

Preparation:

• Whisk oil, vinegar, and celery seeds in medium bowl. Add cabbage and toss to coat.
• Spread 1 slice of the toast lightly with mustard (if using). Top with turkey and slaw. Season with ground black pepper to taste. Top with remaining toast.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 184 Calories, 13 g Protein, 19 g Carbohydrates, 3 g Dietary Fiber, 6 g Fat, 0.5 g Saturated Fat,571 mg Sodium

Asian Chicken Soup

(makes 2 servings)

Ingredients:

• 8 oz. chicken breast
  
• 2¼ cups low-sodium chicken broth
  
• 1½ Tbsp. lime juice
  
• 1 scallion, thinly sliced
  
• ½ tsp. ground ginger
  
• 2 Tbsp. reduced-sodium soy sauce
  
• ½ cup sliced wild mushrooms
  
• 1 cup packed baby spinach
  

Preparation:

• In medium-size saucepan, combine chicken and broth. Bring to a boil. Add lime juice, scallion, ginger and soy sauce. Reduce heat and simmer about 6-8 minutes or until chicken is cooked through.
  
• Remove chicken to plate to cool. Add mushrooms to broth and cook about 5 minutes or until soft. Meanwhile, shred chicken.
  
• Return chicken to pot and add spinach. Stir and cook about 2 minutes or until spinach wilts.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 196 Calories, 34 g Protein, 7 g Carbohydrates, 1 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 749 mg Sodium

Smoky Tomato Soup

(makes 4 servings)

Ingredients:

• 1 can (28 oz.) fire-roasted tomatoes
  
• ½ sweet onion, sliced
  
• 1 cup low-sodium vegetable broth
  
• 1 cup water
  
• 1 Tbsp. smoked paprika
  
• ¼ tsp. chipotle chili powder
  
• 1 cup buttermilk
  
• ¼ cup fat-free Greek yogurt
  
• 1 avocado, sliced
  

Preparation:

• Preheat oven to 350 degrees F. Pour tomatoes (with juice) into an 11" x 17" baking dish. Scatter onions on top and bake until mixture is thick and onions begin to brown (about 60 minutes).
  
• Transfer mixture to blender. Add broth, water, paprika, and chili powder then puree until smooth. Warm soup over medium-low heat until bubbling (about 5 minutes). Add buttermilk and stir to combine.
  
• Ladle into 4 soup bowls. Garnish each with 1 Tbsp. of yogurt and one-quarter of avocado slices.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 180 Calories, 6 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1.5 g Saturated Fat, 550 mg Sodium

Corn, Mango and Edamame Salad

(makes 6 servings)

Ingredients:

• 2 cups (450 grams) frozen shelled edamame
  
• 1½ cups (340 grams) fresh corn kernels (from 2 large ears)
  
• 1½ cups (340 grams) mango cubes
  
• 1 cup (225 grams) chopped tomato (about 1 large)
  
• ½ cup (120 grams) chopped red onion
  
• 2 Tablespoons chopped cilantro
  
• 1 Tablespoon (15 ml.) extra virgin olive oil
  
• 1 Tablespoon (15 ml.) freshly squeezed lime juice
  
• ¾ teaspoon salt
  
• ¼ teaspoon freshly ground black pepper
  

Preparation:

• Prepare the edamame per package directions. Drain and rinse under cold water. Transfer to a large bowl.
  
• Stir in the corn, mango, tomato, onion, cilantro, oil, lime juice, salt, and pepper. Toss well.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 160 Calories, 9 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 5 g Fat, 0.5 g Saturated Fat, 303 mg Sodium

Tomato Watermelon Salad

(makes 4 servings)

Ingredients:

• 4 cups (about 1 ½ lb.) coarsely chopped tomatoes
  
• 2 cups coarsely chopped seedless watermelon
  
• 2 Tbsp. olive oil
  
• 1 tsp. balsamic vinegar
  
• ½ tsp. salt
  
• 2 Tbsp. chopped fresh mint.
  
• ¼ cup chopped pistachios
  

Preparation:

• In large-size bowl, combine tomatoes and watermelon. Toss with oil, vinegar, salt, mint and ground black pepper to taste. Top with pistachios.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 158 Calories, 4 g Protein, 16 g Carbohydrates, 4 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 304 mg Sodium

Chopped Salad with Pita Croutons

(makes 4 servings)

Ingredients:

• 1 whole wheat pita
  
• 3 Tbsp. (45 ml.) of olive oil
  
• 1 Tbsp. (15 ml.) of red wine vinegar
  
• ¾ tsp. (4 ml.) of dried oregano
  
• ¾ tsp. (4 ml.) of salt
  
• 4 tomatoes, chopped
  
• 1 cucumber, peeled, seeded, and chopped
  
• 5 scallions, sliced
  
• ⅓ cup (75 ml.) chopped fresh parsley
  

Preparation:

• Heat oven to 350 degrees F (180 degrees C). Toast pita on baking sheet in oven until crisp, about 10 minutes. Tear into pieces.
  
• In large-size bowl, whisk oil, vinegar, oregano, salt and ground black pepper to taste. Add tomatoes, cucumber, scallions and parsley. Toss with pita croutons.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 3 g Protein, 15 g Carbohydrates, 3 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 525 mg Sodium

Asparagus Soup

(makes 4 servings)

Ingredients:

• 2 Tablespoons butter
  
• 8 ounces shiitake (stems removed) or cremini mushrooms, sliced
  
• 1 large onion, chopped
  
• 2 pounds asparagus, trimmed, roasted or grilled, cut into pieces (reserved half of tips)
  
• 2½ cups chicken broth
  
• ½ teaspoon salt
  
• ¼ teaspoon ground black pepper
  

Preparation:

• In medium saucepan over medium-high heat, melt 1 Tbsp. of butter. Add mushrooms. Cook, stirring occasionally, about 6 minutes or until golden brown. Remove from pan.
  
• In same saucepan, heat remaining butter in same saucepan. Add onion and cook, stirring occasionally, about 12 minutes or until caramelized.
  
• In blender or food processor, puree onion, asparagus (except reserved tips), broth, and salt.
  
• Return to pot with mushrooms. Add pepper. Bring to a boil. Season with salt and pepper to taste. Garnish with reserved asparagus tips.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 127 Calories, 8 g Protein, 13 g Carbohydrates, 4 g Dietary Fiber, 6 g Fat, 3.5 g Saturated Fat, 612 mg Sodium

Spicy Lentil Soup

(makes 6 servings)

Ingredients:

• 1 Tbsp. olive oil
  
• 1 medium onion, chopped
  
• 2 carrot, chopped
  
• 2 ribs celery, chopped
  
• 2 cloves garlic, minced
  
• 1 tsp. ground cumin
  
• 1 Tbsp. chili powder
  
• 4 cups reduced-sodium vegetable broth
  
• 1 can (15 oz.) diced tomatoes
  
• 1 cup dried green or red lentils, picked over and rinsed
  
• ½ cup salsa verde
  

Preparation:

• In large-size saucepan over medium-high heat, heat oil then add onion, carrot and celery and cook, stirring, until tender, about 5 minutes.
  
• Add garlic and cook, stirring, 1 minute. Add cumin and chili powder and season with salt and black pepper to taste.
  
• Stir in broth, tomatoes (with juice), lentils and salsa. Bring to a boil
  
• Reduce heat to low, cover, and simmer until lentils are tender, 10-15 minutes.
  
• Serve with a salad and thick slices of whole-grain bread.(optional)
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 8 g Protein, 27 g Carbohydrates, 7 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 301 mg Sodium