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

Shrimp and White Bean Salad

(makes 2 servings)

Ingredients:

• 2 Tbsp. olive oil
  
• 2 cloves garlic, minced
  
• ½ tsp. rosemary, crushed
  
• 6 oz. shrimp
  
• ¼ cup chicken broth
  
• 1 can (15 oz.) white beans, rinsed and drained
  
• 2 tsp. lemon juice
  
• 1 scallion, thinly sliced, green parts only
  

Preparation:

• In medium-size skillet over medium-high heat, heat oil and add garlic and rosemary, cook for 1 minutes or until fragrant.
  
• Add shrimp and stir-fry until pink and opaque. Add broth, cover, and lower heat. Simmer about 4 minutes or until shrimp are cooked through.
  
• Remove shrimp with slotted spoon, letting oil drain back into skillet. In large bowl, toss with white beans and lemon juice until well mixed. Store in refrigerator to cool. Stir in scallions and serve.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 355 Calories, 26 g Protein, 25 g Carbohydrates, 7 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 188 mg Sodium

White Bean and Sun-Dried Tomato Pizza

(makes 6 servings)

Ingredients:

• ½ cup sun-dried tomatoes (not packed in oil), chopped
  
• 1 (15 oz.) can Great Northern or Navy beans, drained
  
• 1 package (10 oz.) thin crust pre-made pizza crust (such as "Boboli")
  
• ½ cup shredded, reduced fat, Mozzarella cheese
  
• 2 cloves garlic, peeled and chopped
  
• ¼ tsp dried oregano
  
• 1 cup shredded fresh basil leaves
  

Preparation:

• Preheat oven to 425 degrees F.
  
• In a small bowl, place sun-dried tomatoes and pour boiling water over them enough to just cover and let stand for about 10 minutes until soften them. Drain well then chop into thin strips.
  
• Place beans, garlic and oregano in a blender. Cover and blend until smooth.
  
• Spread bean paste over surface of pizza crust.
• Sprinkle with sun-dried tomatoes, cheese and basil.
• Place pizza on a (ungreased) cookie sheet or pizza pan and bake at 425 degrees F until cheese is melted (about 10 minutes).
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (143 g)): 261 Calories, 14 g Protein, 42 g carbohydrates, 5 g Dietary Fiber, 5 g fat, 1 g saturated fat, 6 mg cholesterol, 419 mg sodium

Whole-Wheat Crostini With White Beans

Tip: Combine any remaining bean mixture with pasta or brown rice for a quick and easy dinner.
Serves 2
Prep time: 5 minutes
Total times: 15 minutes
Ingredients:

• 2 tbsp olive oil
  
• ½ cup chopped onion
  
• 1 tsp cup low-sodium chicken broth ( or vegetable stock)
  
• 1 15-ounce can white beans, rinsed and drained
  
• Salt and freshly ground black pepper
  
• ¼ cup chopped fresh parsley
  
• Zest of 1 lemon
  
• 8 slices (½ inch each) whole-wheat baguette, toasted
  
• 2 plum tomatoes, cut into 8 slices
  
• ¼ cup pine nuts, toasted
  

Preparation:

• Combine olive oil and onion in a medium skillet. Sauté over medium for about 5 minutes or until onion is tender.
  
• Add rosemary, broth, and beans to the onions. Slimmer gently for another 5 minutes or until broth is reduced and thickened. Remove from heat and season to taste with salt and pepper, if desired.
  
• Fold in parsley and lemon zest. Top each baguette slice with a tomato slice and 2 tbsp of the bean mixture. Garnish with pine nuts and serve.
  

Make 2 (4 crostini) Servings:
Weight Loss Recipes Amount per Serving: 252 calories, 9 g fat, 1 g saturated fat, 32 g carbs, 11 g protein, 8 g fiber, 137 mg calcium, 4 mg iron, 43 mg sodium