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

Italian Soup With Pesto

(makes 6 servings)

Ingredients:

• ½ cup wheat berries, rinsed
  
• 4 cups water
  
• ⅛ tsp. salt
  
• 5 cups reduced-sodium chicken broth
  
• 3 cups coarsely cabbage, chopped
  
• 1 sweet potato (8 oz), cut into 1-inch chunks
  
• 2 large carrots, thickly slices (1½ cups)
  
• 1 large parsnip, peeled and thickly slices
  
• 1 large onion, coarsely chopped
  
• ½ tsp. ground black pepper
  
• 1 can (14½ oz) diced tomatoes, drained
  
• 1 zucchini, halved lengthwise and cut into ½-inch-thick slices
  
• ½ cup prepared pesto
  

Preparation:

• In heavy medium saucepan over high heat, place wheat berries, 3 cups of water and salt and bring to a boil. Reduce heat to low, cover, and simmer, checking often to make sure the water has not boiled away, until the wheat berries are very tender (about 2 to 2½ hours). Drain and cool or refrigerate until ready to use.
  
• In Dutch oven, combine broth, cabbage, sweet potato, carrots, parsnip, onion, pepper and remaining water. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, 10 minutes.
  
• Add tomatoes and zucchini. Cover and simmer until the vegetables are tender (about 10 minutes longer). Stir in wheat berries, heat through, and remove from the heat.
  
• Stir pesto into the soup or add pesto to individual serving
  
• NOTE: Wheat berries may be cooked up to 2 days ahead and kept refrigerated..
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 292 Calories, 10 g Protein, 43 g Carbohydrates, 8 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 1,160 mg Sodium

Coleslaw

(makes 6 servings)

Ingredients:

• 2 cups red cabbage, shredded
  
• 2 cups green cabbage, shredded
  
• 1 carrot, peeled and shredded
  
• ½ cup jicama, peeled and sliced into ¼” strips
  
• 1 green pepper, seeded and chopped
  
• 1 onion, chopped
  
• ½ cup radishes, chopped
  

Ingredients for dressing:

• 3 tbsp packed brown sugar
  
• 3 tbsp water
  
• 3 tbsp red wine vinegar
  
• 1 tbsp vegetable oil
  
• ¼ tsp salt
  
• 1 clove garlic, chopped
  

Preparation:

• Combine ingredients for dressing in a small-sized bowl and mix well then toss with cabbage mixture in a large-sized bowl and chill for about 2 hours before serving.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (133 g)): 83 Calories, 1 g Protein, 15 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 115 mg sodium

Citrus Shrimp Salad

(makes 4 servings)

Ingredients:

• 1 lb. medium shrimp, peeled and deveined
  
• 1 medium head cabbage, shredded
  
• 3 tbsp fresh-squeezed lemon juice
  
• ⅓ cup fresh-squeezed lime juice
  
• 1 tsp fresh ground black pepper
  
• 1 tbsp low-sodium soy sauce
  
• 1 cup watercress, chopped
  
• 1 carrot, peeled and grated
  
• ⅛ tsp red pepper flakes
  
• 1 clove garlic
  
• 2 tbsp honey
  
• Non-fat cooking spray
  
• 2 tbsp fresh basil, chopped (optional)
  
• 2 tbsp roasted peanuts, chopped (optional)
  

Preparation:

• In a food processor, add the lemon juice, garlic, soy sauce and red pepper flakes, blend until smooth.
  
• Pour lemon juice mixture into a medium bowl then add shrimp. Toss to coat evenly, cover with plastic wrap then marinate in refrigerator for about 30 minutes.
  
• Add the watercress, cabbage, and carrot in a large serving bowl and mix until combined.
  
• Whisk together the lime juice and honey in a small bowl then pour over salad mix. Toss until well-coated.
  
• Spray a small skillet with non-fat cooking spray. Pour shrimp with the marinade into the pan and cook over medium-high heat until shrimp is completely pink in the center (about 3 minutes).
  
• Place cooked shrimp in center of salad and sprinkle with optional basil and peanuts.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (420 g)): 271 Calories, 28 g Protein, 29 g carbohydrates, 7 g Dietary Fiber, 5 g fat, 1 g saturated fat, 172 mg cholesterol, 363 mg sodium

Cabbage Salad with Caraway and Raisins

(makes 4 servings)

Ingredients:

• 1 lb. cabbage
  
• 1 tbsp caraway seeds
  
• 6 tbsp raisins
  
• 1 tbsp vegetable oil
  
• 4 scallions, thinly sliced
  
• ½ cup walnuts or almonds, chopped
  
• 5 tbsp low-sodium vegetable stock
  
• 2 tbsp fresh mint, chopped
  
• Salt and pepper, to taste
  

Preparation:

• Thinly shred cabbage using a sharp knife or mandoline.
  
• Heat oil in a large-sized skillet or wok, over medium-high heat. Add scallions and stir fry for about 1 minute. Add the cabbage and stir fry for about 3 minutes. Add the raisins, nuts, vegetable stock and cook, stirring often until cabbage is lightly softened (about 3-4 minutes).
  
• Remove from stove and pour cabbage mixture in a large-sized bowl. Add caraway seeds, mint and sprinkle salt and pepper to taste. Toss until well coated.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (188 g)): 214 Calories, 5 g Protein, 21 g carbohydrates, 5 g Dietary Fiber, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 32 mg sodium

Cabbage Noodle Salad

(makes 6 servings)

Ingredients for dressing:

• 3 tablespoons vegetable or olive oil
  
• 3 tablespoons vinegar
  
• 2 tablespoons sugar
  
• 1 ramen noodle seasoning package
  
• 1 tablespoon soy sauce
  
• ¼ teaspoon pepper
  

Ingredients for salad:

• 1 package ramen noodles, crushed
  
• 1 small head red or green cabbage (or ½ of each)
  
• 1 carrot, peeled and grated
  
• 2 green onions, chopped
  

Preparation:

• Make dressing: Combine all ingredients in a large bowl. Stir until sugar dissolve.
  
• Combine the first three salad ingredients, toss well. Add crushed ramen noodles and dressing to salad and toss again.
  
• Serve right away or cover and refrigerate to allow the flavors to blend.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (170 g)): 180 Calories, 3 g Protein, 22 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 360 mg sodium