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

Oven-Fired Zucchini Sticks with Marinara Sauce

(makes 4 servings)

Ingredients:

• 4 Tablespoons olive oil
• 2 large egg whites, lightly beaten
• ¾ cup panko bread crumbs
• 3 Tablespoons grated Parmesan cheese
• ¾ teaspoon salt-free Italian seasoning
• ¼ teaspoon salt
• 2 zucchini, halved horizontally and cut lengthwise into 1" wedges (16 total)
• ½ cup marinara sauce, warmed

Preparation:

• Preheat a oven to 425°F. Brush 17 x 14-inch jelly roll pan with 1 tablespoon of the oil
• In a shallow dish, combine the panko, cheese, Italian seasoning and salt.
• Dip the zucchini wedges one at a time in egg whites, letting excess drip off. Roll in panko mixture, pressing to adhere. Arrange zucchini sticks close together but not touching on prepared pan. Drizzle with remaining oil.
• Bake 25-30 minutes, without turning, until zucchini is crisp and golden. Serve with marinara sauce for dipping.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 219 Calories, 6 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 16 g Fat, 2.5 g Saturated Fat, 401 mg Sodium

Pizza-Style Turkey Sliders

(makes 8 servings)

Ingredients:

• 1 slice whole wheat bread, torn into pieces
• ¼ cup prepared pesto sauce
• 2 large egg whites
• 12 ounces extralean (97-99% fat-free) ground turkey breast
• ½ carrot, grated (about ¼ cup)
• ⅛ sweet onion, finely chopped (about ¼ cup))
• ¼ teaspoon ground black pepper
• ⅛ teaspoon salt
• 2 ounces fresh mozzarella cheese, cut into 8 slices
• 8 whole grain rolls (1.3 ounces each), split and toasted
• 2 plum tomatoes, each cut into 4 slices
• Cooking spray

Preparation:

• Preheat the broiler. Lightly coat broiler-pan rack with cooking spray and line broiler pan with foil.
• In a medium-size bowl, mix the bread, 3 Tbsp. of the pesto, and egg whites. Stand about 5 minutes, until bread is softened. Mash with the fork.
• Add the turkey, carrot, onion, pepper, and salt to bread-pesto mixture. Stir gently but thoroughly. Form into 8 patties (each will use slightly heaping ¼ cup).
• Place the patties on prepared broiler pan. Broil 2 to 4-inch from heat, turning once, about 10 minutes until browned and no longer pink in thickest part. Top each with 1 slice of the cheese and broil until cheese melts, 1 minute longer..
• Put roll bottoms on serving plate. Top each with a burger and a tomato slice. Dab evenly with remaining pesto. Top with other halves of rolls.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 203 Calories, 21 g Protein, 18 g Carbohydrates, 5 g Dietary Fiber, 7 g Fat, 2 g Saturated Fat, 311 mg Sodium

Zucchini Pizza

(makes 4 servings)

Ingredients:

• 1 zucchini, chopped
• ¼ cup chopped red bell pepper
• 4 whole wheat pitas (6-inch diameter)
• ¼ cup fat-free chunky garden-style pasta sauce
• ¼ cup part-skim ricotta cheese
• ⅓ cup shredded reduced-fat mozzarella cheese
• 1 cup chopped plum tomatoes

Preparation:

• Preheat oven to 425 degrees F. Coat nonstick skillet with cooking spray and set over medium-high heat. Add zucchini and bell pepper. Cook for 10 minutes, stirring frequently, until vegetables are softened.
• Place pitas on ungreased baking sheet. Bake until crisp, about 5 minutes.
• Add sauce to vegetables and mix well. Spread over pitas and top with ricotta. Sprinkle with mozzarella and tomatoes. Bake for 7 to 10 minutes until cheese is melted.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 240 Calories, 12 g Protein, 42 g Carbohydrates, 6 g Dietary Fiber, 5 g Fat, 2 g Saturated Fat, 480 mg Sodium

Broccoli Artichoke Dip with Pita Chips

(makes 12 servings)

Ingredients:

• 3 whole wheat pitas (6-inch diameter)
• 1 can (14 oz.) artichoke hearts in water, drained
• ¼ cup reduced-fat mayonnaise
• 1 small clove garlic, peeled
• 1 package (10 oz.) frozen chopped broccoli, thawed, drained and squeezed dry
• ½ cup part-skim ricotta cheese
• ¼ cup shredded Parmesan cheese

Preparation:

• Preheat oven to 350 degrees F.
• Split pitas to make 6 rounds total. Stack rounds and cut into 8 wedges. Arrange wedges, rough side up, in a single layer on 2 nonstick baking sheets. Bake for 10 minutes or until wedges are crip and golden brown, swapping positions of sheets halfway through baking. Let cool on wire racks. Leave oven on.
• Combine artichokes, mayonnaise and garlic in food processor. Process until smooth. Add broccoli and ricotta and pulse to form chunky dip, do not puree. Scrape mixture into 9-inch glass pie plate. Sprinkle with Parmesan.
• Bake until dip is heated through and begins to brown at edges (about 25 to 30 minutes). Let cool for a few minutes before serving with chips.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 5 g Protein, 12 g Carbohydrates, 3 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 322 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

Scallop Ceviche

(makes 4 servings)

Ingredients:

• ½ lb. bay scallops (or sea scallops, cut into ¼”-thick rounds)
• 3 Tbsp. finely chopped red onion
• 1 jalapeno chile pepper, seeded and finely chopped
• Juice of 4 limes
• ½ cup roughly chopped cilantro
• 1 small mango, pitted, peeled, and chopped

Preparation:

• In medium glass bowl, combine scallops, onion, chile pepper, and lime juice. Cover and refrigerate at least 60 minutes.
• Remove scallops from refrigerator. Drain marinade and discard. Toss with cilantro and mango. Divide among 4 glasses and serve topped with corn relish, if desired.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 100 Calories, 10 g Protein, 14 g Carbohydrates, 1 g Dietary Fiber, 0.5 g Fat, 0 g Saturated Fat, 240 mg Sodium

Thai Shrimp Lettuce Roll-Ups with Ginger-Melon Compote

(makes 8 servings)

Ingredients:

• 1½ cups sugar
• ½ cup water
• ¼ cup + 3 Tbsp. lime juice
• 1 piece fresh ginger, peeled and grated
• 1½ tsp. ground cardamom
• Ground red pepper
• 8 cups melon (about 4 lb.) cut into 3 x ¼ x ¼-inch sticks
• ⅓ cup peanut oil
• 2 Tbsp. mirin (rice wine)
• 1 scallion, finely chopped
• 1 tsp. minced garlic
• 1 tsp. mint
• ½ tsp. salt
• 1 lb. large shrimp, peeled and deveined
• 1 Tbsp. chopped fresh cilantro
• 1 Tbsp. fish sauce (nam pla)
• 8 Boston or red lettuce leaves

Preparation:

• In small-size saucepan, bring sugar and water to a boil. Reduce heat to low and simmer 3 minutes. Cool slightly.
• Stir in ¼ cup of the lime juice, ginger, cardamom, and red pepper to taste. Place in large-size bowl.
• Add melon and toss to coat. Cover and refrigerate until ready to serve.
• In medium-size bowl, whisk oil, mirin, half of the scallions, garlic, mint, and salt. Add shrimp and marinate in refrigerator up to 2 hours.
• Preheat grill. Coat grill basket with cooking spray. Transfer shrimp from marinade to basket and discard leftover marinade. Grill shrimp, turning once, until opaque (about 4 minutes).
• In small-size bowl, stir cilantro, fish sauce and remaining lime juice and scallions. Spoon into lettuce leaves. Divide shrimp among lettuce leaves and roll up. Top with melon compote and serve immediately.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 352 Calories, 12 g Protein, 55 g Carbohydrates, 2 g Dietary Fiber, 10.5 g Fat, 2 g Saturated Fat, 421 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 Lettuce Wraps with Asian Pear

(makes 12 servings)

Ingredients:

• 1 lb. deli turkey, sliced into 4 thick pieces and chopped
• 1 medium onion, finely chopped
• 1 Tbsp. grated fresh ginger
• 1 clove garlic, minced
• ¼ cup hoisin sauce
• ⅓ cup barbecue sauce
• 1 large Asian pear, peeled and finely chopped
• 1 Tbsp. lime juice
• ¾ cup peeled, seeded, and chopped cucumber
• ¼ cup torn fresh mint leaves
• ¼ cup slivered almonds, lightly toasted
• 12 large Boston, butter, or iceberg lettuce leaves

Preparation:

• Coat large-size nonstick skillet with cooking spray over medium heat. Add turkey and onion and sauté, stirring, until the onion is tender (about 5 minutes).
• Stir in ginger, garlic, hoisin, and barbecue sauce. Reduce heat to low. Simmer 5 minutes. (Add a spoonful of water if mixture begins to look dry.)
• In small-size bowl, stir pear and lime juice, then set aside.
• Remove turkey mixture from heat. Stir in cucumber, mint, and almonds.
• Spoon warm turkey mixture into lettuce leaves and top with pear mixture.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 95 Calories, 8 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 2 g Fat, 0 g Saturated Fat, 631 mg Sodium

Fruity Nutty Oatmeal

(makes 4 servings)

Ingredients:

• 1 cup water
  
• 2½ cups fat-free milk
  
• 1¼ cups old-fashioned rolled oats Pinch salt (optional)
  
• 1 large pear or medium Granny Smith apple, cored and cut into ¼-inch pieces (about 1½ cups)
  
• ½ cup dried sweetened cranberries
  
• ¼ cup raisins
  
• ½ cup walnuts, chopped
  
• 2 teaspoons brown sugar
  

Preparation:

• In large-size saucepan over high heat, bring water and 1½ cups of the milk to a boil. Stir in oats and salt (if using). Reduce heat to medium-low, simmer about 3 minutes, stirring often, until oats start to soften.
  
• Stir in pear. Cover and simmer until pear is tender but still a bit crisp (about 3 minutes longer). Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.
  
• Divide among 4 bowls. Sprinkle each serving with 2 Tablespoon of walnuts and ½ teaspoon of sugar. Top with ¼ cup of remaining milk.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 353 Calories, 11 g Protein, 57 g Carbohydrates, 6 g Dietary Fiber, 12 g Fat, 1.5 g Saturated Fat, 70 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

Skinny Stuffed Artichokes

A Calories Bomb Slims Down

We’ve turned stuffed artichokes, the classic fat-packed appetizer, into a hearty, healthy recipe for weight loss.
Serves: 4
Prep Time: 20 minutes
Cook Time: 1 hour
Before: 617 Calories, 44 Grams of fat
After: 345 Calories, 18 Grams of fat

Ingredients for recipe

• 4 large globe artichokes, stems and discard
  
• 2 lemons, 1 cut in half, 1 juiced
  
• ⅔ cup bulgur
  
• 1 clove garlic, minced
  
• 1½ cup low-sodium vegetable broth, divided
  
• 2 medium carrots, finely chopped
  
• 2 cup spinach, coarsely chopped
  
• ½ cup crumbled feta
  
• ¼ cup pine nuts, toasted
  
• ½ teaspoon dried oregano
  
• ½ teaspoon freshly ground black pepper
  
• 2 tablespoon olive oil
  

Preparing

• Bring a large-size pot of water to a boil. Slice off the top inch of 1 artichoke. Cut off the sharp tip of each leaf with kitchen shears. Separate leaves and pull out enough from the center to reveal the fuzzy choke. Scoop out choke with a teaspoon and squeeze some juice from 1 lemon half into the cavity, then use the other lemon half to rub the artichoke all over to prevent discoloration. Repeat with remaining artichokes.
  
• Pour lemon juice into the boiling water; add artichokes. Cook until tender (about 25 minutes). Meanwhile, place bulgur and garlic in a heatproof bowl. Bring 1 cup vegetable broth to a boil; pour over bulgur. Cover and let sit until liquid is absorbed (about 30 minutes). Mix carrots, spinach, crumbled feta, pine nuts, oregano, black pepper in bowl.
  
• Preheat oven to 350 degrees F.
  
• Drain cooked artichokes on paper towels for about 5 minutes, then transfer to a baking dish. Spoon the bulgur stuffing into each artichoke cavity, then pull the leaves apart and fill the spaces between them. Pour remaining ½ cup broth into bottom of dish.
  
• Drizzle oil over artichokes. Bake until heated through (about 20 minutes).
  

Nutrition Score per serving:

(1 artichoke; 1½ cups filling):
345 calories, 18 g fat, 4 g saturated fat, 40 g carbs, 14 g protein, 163 mg calcium, 4 mg iron, 374 mg sodium

Roasted Red Pepper Dip

(makes ¾ cups)

Ingredients:

• 2 medium red sweet peppers
  
• 2 tbsp tomato paste
  
• 1 tsp fresh basil or ¼ tsp crushed and dried basil
  
• 1 tsp sugar
  
• 1 clove garlic, chopped
  
• ¼ tsp salt
  
• Dash of red pepper flakes
  
• ¼ tsp salt
  

Preparation:

1. Roast the peppers:
   
   • Cut peppers into quarters and remove stem, membranes, and seeds
     
   • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
     
   • Bake at 425 degrees F for about 20 minutes or until skin is blackened and blistered.
     
   • Remove peppers from oven and place in a paper bag. Let cool for 10 minutes.
     
   • Peel and discard skins.
     
2. Place peppers in a food processor, cover and blend until elaborate.
   
3. Add tomato paste, sugar, basil, salt, garlic and red pepper flakes. Blend until smooth.
   
4. Tip: For a different colored dip, try yellow or orange sweet peppers.
   

Make 12 Servings:

Weight loss recipes Amount Per Serving (1 tbsp (122 g)): 36 Calories, 1 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 73 mg sodium

Veggie Guacamole

(makes 3½ cups)

Ingredients:

• 2 ripe avocados, peeled and pitted
  
• Juice of 1 lemon
  
• 1 large tomato, seeded and diced
  
• 1 cup canned black beans, drained
  
• ½ tsp minced garlic
  
• 1 tbsp green onion, chopped
  
• 1 cup cooked corn (canned, fresh, or frozen)
  
• 1 tsp jalapeño peppers, chopped (optional)
  

Preparation:

• Mash avocados in a bowl. Add lemon juice and salt, then mix in the remaining ingredients.
  

Make 14 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (70 g)): 77 Calories, 2 g Protein, 8 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 8 mg cholesterol, 34 mg sodium