Spinach & Sweet Potato Salad

(makes 4 servings)

Ingredients:

• 1¼ lb. sweet potatoes, cut into 1” cube
  
• ¼ cup olive oil
  
• 1 tsp. salt
  
• 2 thick slices bacon (2 oz. total weight)
  
• 1 red bell pepper, chopped
  
• 1 small red onion, halved and thinly sliced
  
• 1 Tbsp. finely chopped ginger
  
• 1 tsp. ground cumin
  
• ⅓ cup orange juice (from 1 orange)
  
• 1 lb. fresh baby spinach
  

Preparation:

• Preheat oven to 400 degrees F. Arrange sweet potatoes on baking sheet, drizzle with 2 Tbsp. of the oil, sprinkle with ¾ tsp. of the salt, and toss to coat. Roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove from oven but leave on pan until ready to use.
  
• Cook bacon in nonstick skillet over medium heat while potatoes roast, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving any darkened bits in pan. Chop bacon. Put pan back over medium heat and add remaining oil. When hot, add bell pepper, onion, ginger and remaining salt. Cook, stirring once or twice, until vegetables are crisp-tender. Stir in cumin and bacon. Stir in orange juice and turn off heat.
  
• Put spinach in large bowl. Add sweet potatoes, warm dressing, and ground black pepper to taste and toss. Season with salt to taste.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 346 Calories, 8 g Protein, 30 g Carbohydrates, 6 g Dietary Fiber, 23 g Fat, 5 g Saturated Fat, 863 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

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

LYONNAISE POTATOES

Preparation + cooking time: 30 minutes

Ingredient:

• 900 g desire potatoes, peeled, chopped coarsely
  
• 1 tbsp olive oil
  
• 2 medium red onion (340 g), sliced thinly
  
• 3 cloves garlic, crushed
  
• 6 rindless bacon slices (390 g), chopped coarsely
  
• ¼ cup coarsely chopped fresh mint
  

Preparing:

• Boil, steam or microwave potato until just tender and drain.
  
• Meanwhile, heat half the oil in large frying pan and cook onion and garlic, stirring, until onion softens. Remove from pan.
  
• Cook bacon in the same pan, stirring, until crisp. Then drain on absorbent paper.
  
• Heat remaining oil in the same pan and cook potato, stirring, about 5 minutes or until browned lightly.
  
• Return onion mixture and bacon to pan and stir gently to combine with potato.
  
• Remove from heat and stir in mint.
  

Serves 4

Nutritional information per serving:

Energy 1630 kJ(about 239 calories); total fat 14.2 g (sat fat 4.1 g); carbohydrate 34.7 g; protein 28.1 g; fiber 5.1 g

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