Steak with Mushrooms

(makes 6 servings)

Ingredients:

• 2–2½ lb. boneless beef bottom round steaks (or braising steaks), fat-trimmed, cut into equal pieces
• ½ cup steak sauce
• 1 Tbsp. olive oil
• 4 cups (about 8 oz.) sliced mushrooms
• 1 onions, chopped
• ¼ tsp. salt
• ½ tsp. ground black pepper

Preparation:

• In large ziplock bag, combine steaks and sauce. Massage contents to coat evenly. Seal bag and refrigerate at least 1 hour and up to 8 hours.
• Remove steaks from marinade.
• In large skillet over medium-high heat, heat oil and add steaks and brown, turning once, about 2 minutes per side. Remove skillet from heat.
• Layer mushrooms, onions, and browned steaks in a 5-quart or larger slow cooker. Deglaze skillet with small amount of water and add pan juices to cooker. Sprinkle in salt and pepper.
• Cover. Cook on low 6-8 hours or on high 4-6 hours, or until meat is tender and cooked through.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 327 Calories, 42 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 14 g Fat, 4 g Saturated Fat, 528 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

Portobello Swiss Cheese Burgers with Caramelized Onions

(makes 4 servings)

Ingredients:

• 2 tsp. olive oil
• 1 onion, thinly sliced
• 1 tsp. sugar
• 1 Tbsp. balsamic vinegar
• 4 portobello mushroom caps (about 3½-4 oz. total)
• ⅛ tsp. salt
• ¼ tsp. freshly ground black pepper
• 4 slices reduced-fat Swiss cheese (about 2 oz. total)
• 4 light multigrain English muffins, (100 calories each), such as Thomas’, split

Preparation:

• In small-size nonstick skillet over medium-high heat, heat 1 tsp. of oil. Add onion and sugar and cook, stirring occasionally, about 5-6 minutes or until lightly browned. Remove from heat.
• In small-size bowl, combine vinegar and remaining oil. Brush over mushroom caps and sprinkle with salt and pepper. Grill, covered, turning occasionally, about 9-11 minutes or until tender. Top each mushroom with 1 slice cheese and grill about 1-2 minutes or until cheese melts. Transfer to plate and keep warm.
• Toast English muffins. Place bottom half of each muffin on plate and top with 1 mushroom and one-quarter of the onion. Top with remaining muffin halves.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 210 Calories, 11 g Protein, 31 g Carbohydrates, 5 g Dietary Fiber, 6 g Fat, 2 g Saturated Fat, 210 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

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

Spinach Salad Topped With Almond-Encrusted Chicken Breast

(makes 1 servings)

Ingredients:

• 5 oz. boneless, skinless chicken breast
  
• 1 Tbsp. cornstarch
  
• 1 egg
  
• 1 Tbsp. finely chopped almonds
  
• 2 Tbsp. balsamic vinegar
  
• 1 Tbsp. olive oil
  
• ⅛ tsp. freshly ground black pepper
  
• 3 cups baby spinach
  
• 1/4 cup mushrooms, sliced
  
• 1/4 cup yellow or red grape tomatoes, halved
  
• 1 small red bell pepper, sliced into strips
  

Preparation:

• Sprinkle each side of chicken with cornstarch.
  
• Beat egg with 1 Tbsp. water in shallow dish.
  
• Dip into egg mixture to coat, allowing excess to drip off. Sprinkle each sides with almonds.
  
• Coat small nonstick skillet with cooking spray and set over medium heat.
  
• Cook chicken until no longer pink and juices run clear, about 5 minutes per side.
  
• Remove from pan and set aside.
  
• Whisk vinegar, oil and black pepper in medium bowl.
  
• Add spinach, mushrooms, tomatoes and bell pepper. Toss to coat.
  
• Transfer to a serving plate. Slice reserved chicken diagonally and place on top of salad.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 497 Calories, 45 g Protein, 28 g Carbohydrates, 7 g Dietary Fiber, 23 g Fat, 3 g Saturated Fat, 336 mg Sodium

Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
• 1⅓ cups sliced fresh mushrooms
  
• ½ cup chopped green onions
  
• 2¾ cups water
  
• 1½ tsp chicken-flavored bouillon granules
  
• ½ tsp dried thyme
  
• 1 tsp grated lemon rind
  
• 1 cup shredded carrot
  
• 2 tbsp chopped raisins
  
• Low-fat cooking spray
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
• Stir in raisins and mushroom mixture.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 mg sodium

Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• 2 tsp olive oil (or vegetable oil)
  
• ¾ cup carrots, peeled and chopped
  
• 1 cup green bell pepper, seeded and chopped
  li>½ cup mushrooms, sliced
  
• ¾ cup onion, chopped
  
• 1 (2¾ oz.) package wild rice, uncooked
  
• 1⅓ cups low-sodium chicken broth
  
• ¼ tsp salt
  
• ¼ tsp fresh ground pepper
  
• Fresh cilantro, chopped (optional)
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
• Let stand for about 5 minutes. Serve garnished with cilantro.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium

Marinated Vegetables

(makes 6 servings)

Ingredients:

• 1 medium zucchini, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
• 1 small yellow summer squash, cut lengthwise into thin strips, crosswise to make 2”-3” strips
  
• 1 cup button mushrooms, halved
  
• ½ cup red bell pepper, remove stem, seeds, and membranes and cut into bite-sized pieces
  
• 2 tbsp fresh lemon juice
  
• ½ tbsp olive oil
  
• 1 tsp sugar
  
• 1 tsp fresh oregano, snipped
  
• ½ tsp ground black pepper
  
• ½ tsp salt
  
• 1 garlic clove, minced
  

Preparation:

• In a medium bowl, place zucchini, squash, mushrooms, and red bell pepper.
  
• In small bowl, whisk together the lemon juice, olive oil, sugar, oregano, salt, black pepper and garlic with whisk or fork then pour over vegetables.
  
• Lightly toss vegetables with the marinade then cover bowl with plastic wrap and refrigerate for at least 6 hours before serve.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (84 g)): 26 Calories, 1 g Protein, 3 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 196 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