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

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

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

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

Smoky Tomato Soup

(makes 4 servings)

Ingredients:

• 1 can (28 oz.) fire-roasted tomatoes
  
• ½ sweet onion, sliced
  
• 1 cup low-sodium vegetable broth
  
• 1 cup water
  
• 1 Tbsp. smoked paprika
  
• ¼ tsp. chipotle chili powder
  
• 1 cup buttermilk
  
• ¼ cup fat-free Greek yogurt
  
• 1 avocado, sliced
  

Preparation:

• Preheat oven to 350 degrees F. Pour tomatoes (with juice) into an 11" x 17" baking dish. Scatter onions on top and bake until mixture is thick and onions begin to brown (about 60 minutes).
  
• Transfer mixture to blender. Add broth, water, paprika, and chili powder then puree until smooth. Warm soup over medium-low heat until bubbling (about 5 minutes). Add buttermilk and stir to combine.
  
• Ladle into 4 soup bowls. Garnish each with 1 Tbsp. of yogurt and one-quarter of avocado slices.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 180 Calories, 6 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1.5 g Saturated Fat, 550 mg Sodium

Cajun Chicken and Andouille Soup

(makes 6 servings)

Ingredients:

• 1 pound boneless, skinless chicken thighs, cut into ¾" pieces
  
• 4 ounces andouille or other fully cooked sausage, halved lengthwise and cut into ½" pieces
  
• 4 cups chicken stock
  
• 1 can (14.5 ounces) crushed tomatoes
  
• 1½ cups fresh or frozen and thawed corn kernels
  
• 1 cup sliced fresh or frozen and thawed okra
  
• 1 onion, chopped
  
• 1 green bell pepper, chopped
  
• 2 ribs celery, thinly sliced
  
• 2 large cloves garlic, minced
  
• ¾ teaspoon salt
  
• ½ teaspoon cajun seasoning
  

Preparation:

• In 5-quart or larger slow cooker, combine all ingredients. Cover and cook on low 6-8 hours. Season with salt and black pepper to taste.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 223 Calories, 24 g Protein, 18 g Carbohydrates, 4 g Dietary Fiber, 7 g Fat, 2.5 g Saturated Fat, 942 mg Sodium

Corn, Mango and Edamame Salad

(makes 6 servings)

Ingredients:

• 2 cups (450 grams) frozen shelled edamame
  
• 1½ cups (340 grams) fresh corn kernels (from 2 large ears)
  
• 1½ cups (340 grams) mango cubes
  
• 1 cup (225 grams) chopped tomato (about 1 large)
  
• ½ cup (120 grams) chopped red onion
  
• 2 Tablespoons chopped cilantro
  
• 1 Tablespoon (15 ml.) extra virgin olive oil
  
• 1 Tablespoon (15 ml.) freshly squeezed lime juice
  
• ¾ teaspoon salt
  
• ¼ teaspoon freshly ground black pepper
  

Preparation:

• Prepare the edamame per package directions. Drain and rinse under cold water. Transfer to a large bowl.
  
• Stir in the corn, mango, tomato, onion, cilantro, oil, lime juice, salt, and pepper. Toss well.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 160 Calories, 9 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 5 g Fat, 0.5 g Saturated Fat, 303 mg Sodium

Tomato Watermelon Salad

(makes 4 servings)

Ingredients:

• 4 cups (about 1 ½ lb.) coarsely chopped tomatoes
  
• 2 cups coarsely chopped seedless watermelon
  
• 2 Tbsp. olive oil
  
• 1 tsp. balsamic vinegar
  
• ½ tsp. salt
  
• 2 Tbsp. chopped fresh mint.
  
• ¼ cup chopped pistachios
  

Preparation:

• In large-size bowl, combine tomatoes and watermelon. Toss with oil, vinegar, salt, mint and ground black pepper to taste. Top with pistachios.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 158 Calories, 4 g Protein, 16 g Carbohydrates, 4 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 304 mg Sodium

Caprese Salad

(makes 4 servings)

Ingredients:

• 4 cups (1 liter) of cherry or grape tomatoes, halved
  
• 8 oz. of bocconcini (small fresh mozzarella balls)
  
• 12 leaves fresh basil, sliced
  
• 2 Tbsp. (30 ml.) of olive oil
  
• 2 tsp. (10 ml.) of balsamic vinegar
  
• ½ tsp. (2 ml.) of salt
  

Preparation:

• In large-size bowl, toss all ingredients. Season with ground black pepper to taste.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 247 Calories, 11 g Protein, 6 g Carbohydrates, 2 g Dietary Fiber, 20 g Fat, 9 g Saturated Fat, 332 mg Sodium

Chopped Salad with Pita Croutons

(makes 4 servings)

Ingredients:

• 1 whole wheat pita
  
• 3 Tbsp. (45 ml.) of olive oil
  
• 1 Tbsp. (15 ml.) of red wine vinegar
  
• ¾ tsp. (4 ml.) of dried oregano
  
• ¾ tsp. (4 ml.) of salt
  
• 4 tomatoes, chopped
  
• 1 cucumber, peeled, seeded, and chopped
  
• 5 scallions, sliced
  
• ⅓ cup (75 ml.) chopped fresh parsley
  

Preparation:

• Heat oven to 350 degrees F (180 degrees C). Toast pita on baking sheet in oven until crisp, about 10 minutes. Tear into pieces.
  
• In large-size bowl, whisk oil, vinegar, oregano, salt and ground black pepper to taste. Add tomatoes, cucumber, scallions and parsley. Toss with pita croutons.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 3 g Protein, 15 g Carbohydrates, 3 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 525 mg Sodium

Spicy Lentil Soup

(makes 6 servings)

Ingredients:

• 1 Tbsp. olive oil
  
• 1 medium onion, chopped
  
• 2 carrot, chopped
  
• 2 ribs celery, chopped
  
• 2 cloves garlic, minced
  
• 1 tsp. ground cumin
  
• 1 Tbsp. chili powder
  
• 4 cups reduced-sodium vegetable broth
  
• 1 can (15 oz.) diced tomatoes
  
• 1 cup dried green or red lentils, picked over and rinsed
  
• ½ cup salsa verde
  

Preparation:

• In large-size saucepan over medium-high heat, heat oil then add onion, carrot and celery and cook, stirring, until tender, about 5 minutes.
  
• Add garlic and cook, stirring, 1 minute. Add cumin and chili powder and season with salt and black pepper to taste.
  
• Stir in broth, tomatoes (with juice), lentils and salsa. Bring to a boil
  
• Reduce heat to low, cover, and simmer until lentils are tender, 10-15 minutes.
  
• Serve with a salad and thick slices of whole-grain bread.(optional)
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 8 g Protein, 27 g Carbohydrates, 7 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 301 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

Kidney Bean & Beef Chili

(makes 4 servings)

Ingredients:

• 6 ounces lean beef top round, cut into small chunks
  
• 1 Tablespoon olive oil
  
• ½ cup onion, chopped very fine
  
• ½ cup green bell pepper, chopped
  
• 1 Tablespoon garlic, minced
  
• 1½ teaspoon chili powder
  
• 1 teaspoon ground cumin
  
• ½ teaspoon salt
  
• ½ teaspoon ground black pepper
  
• 1 cup canned crushed tomatoes
  
• 1 cup chicken broth
  
• 1 can (15 ounces) kidney beans, rinsed and drained well
  
• 4 teaspoon sour cream
  
• 4 teaspoon grated extra-sharp cheddar cheese
  

Preparation:

• In blender or food processor, pulse beef about 1 minute or until coarsely ground.
• In skillet, heat oil over medium-high heat. Cook beef and onion about 4-5 minutes or until browned. Transfer to 4-quart or larger slow cooker.
  
• Add bell pepper, garlic, chili powder, cumin, salt, pepper, tomatoes, and broth. Stir, cover, cook on low 4-6 hours.
  
• Add beans and cook on high, stirring occasionally, 1 more hour. Serve topped with sour cream and cheese.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 260 Calories, 19 g Protein, 26 g Carbohydrates, 9 g Dietary Fiber, 9 g Fat, 3 g Saturated Fat, 370 mg Sodium

Chopped Chicken Salad With Apples And Walnuts

(makes 4 servings)

Ingredients:

• 1-2 cups chopped romaine lettuce
  
• 4-5 oz. chicken breast, cooked, cooled and chopped
  
• ½ cup canned chickpeas, rinsed and drained
  
• ½ Fuji or McIntosh apple, chopped
  
• ¼ cup chopped cucumber (with peel)
  
• ¼ cup chopped tomato
  
• ¼ cup chopped avocado
  
• ¼ cup chopped celery
  
• 2 scallions, finely chopped
  
• 1 Tbsp. chopped walnuts
  
• 2 Tbsp. reduced-calorie raspberry vinaigrette
  

Preparation:

• In large-size bowl, place lettuce then add chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with vinaigrette and toss to coat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 459 Calories, 36 g Protein, 45 g Carbohydrates, 14 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 653 mg Sodium

Turkey Chili

(makes 4 servings)

Ingredients:

• 1 can (11 oz) tomatillos, drained
  
• 1½ cups reduced-sodium chicken broth
  
• 1 tomato, chopped
  
• ¼ cup (packed) cilantro leaves
  
• 2 Tbsp. chopped parsley
  
• 1 tsp. ground cumin
  
• 1 large onion, chopped
  
• 1 Tbsp. minced garlic (about 3 cloves)
  
• 1 Tbsp. canola oil
  
• 2 tsp. dried oregano
  
• 1 lb. lean ground turkey
  
• ¼ tsp. salt
  

Preparation:

• Puree tomatillos, broth, tomato, cilantro, parsley, cumin, ½ cup of onion, and 2 tsp. of garlic in food processor or blender.
  
• Heat oil in large skillet over medium heat. Add remaining onion and cook until translucent, about 4 minutes. Add oregano and remaining garlic and cook, stirring frequently, until onion is soft, about 2 minutes.
  
• Add turkey and salt and cook over medium-high heat, breaking up meat, until no longer pink, about 5 minutes.
  
• Pour tomatillo mixture into pan and cook until slightly thickened, about 10 minutes. Season with salt and ground black pepper to taste.
  
• Ladle chili over rice or into tortillas to serve and garnish with more cilantro, if desired. Pass hot sauce separately for those who want more heat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 257 Calories, 26 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 11 g Fat, 2.5 g Saturated Fat, 465 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

Greek Salad

(makes 4 servings)

Ingredients:

• 2 Tbsp. olive oil
  
• 1 Tbsp. lemon juice
  
• 1 Tbsp. red wine vinegar
  
• ½ tsp. dried oregano, crumbled
  
• ½ tsp. ground black pepper
  
• 2 large tomatoes, chopped
  
• 1 can (15 oz.) chickpeas, rinsed and drained
  
• 2 cups chopped cucumber
  
• ½ cup thinly sliced red onion
  
• ½ cup coarsely chopped flat-leaf parsley
  
• 8 kalamata olives, pitted and sliced
  
• 4 cups torn mixed dark greens, such as escarole and romaine lettuce
  
• 4 oz. feta cheese, crumbled
  

Preparation:

• Mix olive oil, lemon juice, vinegar, oregano and pepper with fork in a large salad bowl.
  
• Add tomatoes, chickpeas, cucumber, red onion, parsley and olives. Mix well. let marinate 15 minutes.
  
• Add with greens and feta.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 338 Calories, 12 g Protein, 34 g Carbohydrates, 8 g Dietary Fiber, 16 g Fat, 5.5 g Saturated Fat, 690 mg Sodium