Chicken Soft Tacos with Tangy Guacamole

(makes 6 servings)

Ingredients:

• ¼ cup + 2 Tablespoons vegetable oil, divided
• 3 cloves garlic, halved
• 2 small serrano chile peppers or 1 small jalapeno chile pepper, halved
• ½ cup loosely packed cilantro
• ⅓ cup freshly squeezed lime juice (about 2 limes)
• 1 teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 4 boneless, skinless chicken breast halves (about 1¼ pounds)
• 1 large white onion, sliced ¼-inch thick
• 2 ripe Hass avocados
• 12 corn tortillas (6" diameter)

Preparation:

• Heat ¼ cup of oil in small skillet over medium heat. Add garlic and chile peppers and cook, stirring frequently, until just brown, 1 to 2 minutes. Process with cilantro, lime juice, 1/2 teaspoon of the salt, and black pepper in blender or food processor until smooth.
• Put chicken in shallow dish and spread half the garlic mixture over all sides of chicken.
• Heat 1 tablespoon oil in large skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden but still slightly crunchy, about 5 minutes. Chop enough of the onion to make 1/4 cup and set aside. Put rest of onion on a plate. Save the skillet.
• Peel and pit avocados and put flesh in a bowl. Add reserved chopped onion, remaining garlic mixture, and 1/4 teaspoon of the salt. Coarsely mash with potato masher or fork.
• Return skillet to medium heat and add remaining tablespoon oil. Lift each breast and let excess marinade drip off. Discard extra marinade. Add chicken to hot pan and sprinkle with remaining 1/4 teaspoon salt. Brown on one side, about 5 minutes, then flip and finish cooking, 3 or 4 minutes longer. Remove to cutting board. Put reserved sliced onion in the skillet to reheat. Scrape up any brown bits stuck to the bottom of the pan.
• Wrap tortillas in damp paper towels and microwave on high 1 minute. Remove paper towels and keep tortillas warm. Cut chicken across the grain into 1/4" slices and toss with onion in pan. Serve with tortillas and guacamole.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 421 Calories, 26 g Protein, 30 g Carbohydrates, 7 g Dietary Fiber, 23 g Fat, 2.5 g Saturated Fat, 477 mg Sodium Source : Prevention.com

Shepherd’s Pie

(makes 6 servings)

Ingredients:

• 2 lb. potatoes, cubed
• 1/3 cup 1-percent buttermilk
• 1/4 cup grated Parmesan cheese
• 1 lb. frozen lean ground lamb, thawed
• 1 cup frozen pearl onions
• 1 cup frozen sliced carrots
• 1 cup frozen chopped cauliflower
• 2 cloves garlic, minced
• 1 can (8 oz.) no-salt-added chopped tomatoes
• 1 cup frozen peas
• 2 tsp. reduced-sodium Worcestershire sauce
• 1 tsp. Italian seasoning
• 1 tsp. cornstarch
• 1/4 cup apple juice

Preparation:

• Preheat oven to 350 degrees F. Coat 9" round baking dish with cooking spray.
• Place potatoes in pot and cover with cold water. Bring to a boil over high heat. Reduce heat to medium and cook 15 min, or until very tender. Drain and place in medium-size bowl. Mash in buttermilk and cheese to the potatoes.
• Coat 10” nonstick skillet with cooking spray and set over medium-high heat. Add lamb, onion, carrots, cauliflower, and garlic. Cook, stirring, 5 min, or until lamb is browned. Add tomatoes (with juice), peas, Worcestershire sauce, and Italian seasoning. Bring to a boil.
• Stir cornstarch and apple juice in cup until smooth.. Add to skillet and cook, stirring, 3 minutes, or until sauce thickens.
• Spoon mixture into prepared baking dish. Top with mashed potatoes. Bake 40 min, or until top is golden brown. Let stand 10 min before serving.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 276 Calories, 23 g Protein, 32 g Carbohydrates, 5 g Dietary Fiber, 5 g Fat, 2 g Saturated Fat, 198 mg Sodium

Beef and Vegetable Stew

(makes 4 servings)

Ingredients:

• 1 Tbsp. olive oil
• 12 oz. top round beef, cut into 1-inch cubes
• 8 shallots, minced
• 1 onion, cut into wedges
• 2 cloves garlic, minced
• ½ cup red wine or beef broth
• 2 cups baby carrots
• 1 potato, cut into 1-inch chunks
• ½ cup cremini mushrooms, halved
• 1½ tsp. dried basil
• 1½ tsp. dried oregano add to shopping list
• 3 cups low-sodium beef broth
• ½ tsp. salt
• 2 cups water

Preparation:

• In large-size Dutch over medium-high heat, heat oil, add beef and cook, turning often, until browned, 5 minutes. Remove to bowl.
• Reduce heat to medium and add shallots, onion, and garlic. Cook, stirring occasionally, 5 minutes, or until browned.
• Add wine and cook 2 minutes, stirring to loosen browned bits. Add reserved beef, carrots, potato, mushrooms, basil, oregano, broth, salt, and water. Bring to a boil. Reduce heat and simmer 45 minutes, or until potato and carrots are tender.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 263 Calories, 23 g Protein, 20 g Carbohydrates, 3 g Dietary Fiber, 8 g Fat, 2 g Saturated Fat, 464 mg Sodium

Spinach Macaroni and Cheese

(makes 4 servings)

Ingredients:

• 1⅓ cups whole grain elbow macaroni
• 1 package (12 ounces) frozen winter squash puree, thawed
• 1 cup 2-percent evaporated milk
• ¼ cup shredded Monterey Jack cheese
• ⅔ cup shredded reduced-fat sharp Cheddar cheese
• 2 teaspoons brown mustard
• ½ teaspoon coarse salt
• ⅛ teaspoon ground black pepper
• ¼ cup reduced-fat sour cream
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 2 tablespoon panko bread crumbs

Preparation:

• Preheat oven to 350 degrees F. Coat an 8" x 8" baking pan with cooking spray.
• Bring medium pot of water to a boil. Add macaroni and cook according to package directions. Drain and return to cooking pot.
• Combine squash puree and evaporated milk in medium-size saucepan while macaroni is cooking. Whisk until smooth and bring to a simmer over medium heat. Cook, stirring occasionally, 6 min, or until mixture thickens.
• Remove from heat and stir in cheese, mustard, salt, and pepper. Mix until cheeses are melted. Stir in sour cream and spinach.
• Add spinach-cheese mixture to macaroni and mix well, breaking up any clumps of spinach. Transfer macaroni mixture to prepared baking pan, spreading it evenly. Sprinkle with panko.
• Bake 15-20 min, or until crispy on top and bubbling. Let cool 5 min before cutting into 4 squares.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 330 Calories, 20 g Protein, 46 g Carbohydrates, 7 g Dietary Fiber, 10 g Fat, 5 g Saturated Fat, 580 mg Sodium

Penne with Mushrooms and Artichokes

(makes 4 servings)

Ingredients:

• 6 oz. multigrain penne pasta
• 1 Tbsp. extra virgin olive oil
• 8 oz. sliced white mushrooms
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 pint cherry tomatoes
• 1 can (14 oz) artichoke hearts, drained and chopped
• ¼ cup pesto
• 4 tsp. grated Romano cheese

Preparation:

• Bring large pot of lightly salted water to a boil. Add penne and cook according to package directions. Drain.
• Heat oil in large-size nonstick skillet over medium-high heat while pasta is cooking. Add mushrooms and onion and cook, stirring occasionally, until mushrooms release their liquid and start to brown slightly, 7-8 min. Add garlic and cook 1 min longer. Stir in tomatoes and artichokes hearts and cook until tomatoes just begin to soften, 1-3 min.
• Add pasta and toss to combine. Remove from heat and stir in pesto.
• Divide among 4 bowls and top each with 1 tsp. of the cheese.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 370 Calories, 16 g Protein, 49 g Carbohydrates, 6 g Dietary Fiber, 13 g Fat, 2 g Saturated Fat, 790 mg Sodium

Pork Posole

(makes 6 servings)

Ingredients:

• 2 cups chopped onion
• 2 Tbsp. olive oil
• 2 Tbsp. minced oil-packed garlic
• 2 tsp. chili powder
• 1¼ lb. marinated pork tenderloin, cut into 3 chunks
• 2 cans (15 oz. each) hominy, drained and rinsed
• 1 can (15 oz.) fat-free, reduced-sodium chicken broth
• 1 cup chopped lettuce
• ½ cup (2 oz.) shredded reduced-fat Cheddar cheese
• ½ cup chopped cilantro
• ½ cup radishes
• 1 cup refrigerated or jarred green or red salsa

Preparation:

• Combine onion, oil, garlic, and chili powder in 12” x 8” microwaveable baking dish. Cover with plastic wrap, leaving small corner vent. Microwave on high power, stirring once, 4 minutes, or until sizzling. Set aside.
• Coat 3½-quart or larger slow cooker with cooking spray. Place pork, hominy, broth, and reserved onion mixture in cooker. Stir to combine. Cover and cook on low 7-8 hours. Serve in bowls, topped with lettuce, cheese, cilantro, radishes, and salsa.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 274 Calories, 22 g Protein, 27 g Carbohydrates, 4 g Dietary Fiber, 10 g Fat, 2.5 g Saturated Fat, 969 mg Sodium

Pork Chops and Sweet Potatoes

(makes 4 servings)

Ingredients:

• 2 large sweet potatoes, peeled
• 1 large onion
• 2 Tbsp. canola oil
• 2 tsp. grated fresh ginger
• ¼ tsp salt
• 4 thin-cut boneless pork chops (about 12 oz.)
• ¼ tsp. ground cinnamon
• ¼ tsp. ground black pepper
• ¼ cup hot chicken broth or water

Preparation:

• Preheat oven to 400 degrees F. Coat large-size shallow baking pan with cooking spray. Cut sweet potatoes and onion into halves. Cut each half into 8 wedges. Transfer vegetables to pan.
• Whisk oil, ginger, salt, and ground black pepper to taste in small-size bowl. Drizzle over vegetables. Bake 25-30 min, tossing occasionally, or until vegetables start to brown. Reduce oven temperature to 375 degrees F.
• Add pork to pan and sprinkle with cinnamon. Roast 10-15 min, or until pork is no longer pink and juices run clear. Remove pork and vegetables to a platter.
• Add broth to pan juices. Stir to combine, scraping up any browned bits in pan. Drizzle pan juices over pork and vegetables.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 301 Calories, 18 g Protein, 23 g Carbohydrates, 34 g Dietary Fiber, 15.5 g Fat, 3.5 g Saturated Fat, 501 mg Sodium

Chicken and Mushroom Pasta Casserole

(makes 6 servings)

Ingredients:

• 2 Tbsp. olive oil
• ½ lb. boneless, skinless chicken breasts
• 1 large portobello mushroom cap, cut in strips
• 1 onion, halved and sliced
• 8 oz. small rigatoni pasta, cooked and drained
• 2 cans (10 oz. each) low-fat, reduced-sodium condensed cream of mushroom soup
• 2 cups water
• 2 roasted red peppers, coarsely chopped
• ¼ cup chopped parsley
• ¼ tsp. salt
• ⅓ cup (1.5 oz.) grated Parmesan cheese

Preparation:

• Preheat oven to 375 degrees F. Coat a 13 x 9-inch baking dish with cooking spray.
• Heat 1 Tbsp. of oil in 12-inch nonstick skillet over medium-high heat. Pat chicken dry and add to skillet. Cook 3-4 min per side, or until golden. Remove and set aside.
• Add remaining oil to skillet. Add mushroom and onion. Cook, stirring, until soft, about 5 min. Remove and set aside.
• Cut reserved chicken into strips and place in large bowl. Add reserved mushroom and onion, pasta, soup, water, roasted red peppers, parsley and salt. Stir to mix. Spoon into prepared baking dish. Sprinkle with cheese.
• Cover with foil and bake 20 min, or until hot and bubbly.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 313 Calories, 16 g Protein, 40 g Carbohydrates, 3 g Dietary Fiber, 9.5 g Fat, 2 g Saturated Fat, 578 mg Sodium

Better-Than-Mom’s Pot Roast

(makes 12 servings)

Ingredients:

• 4-5 lb. beef bottom round or rump roast
• 1 Tbsp. olive or canola oil
• 2 cups beef broth 2 cups ketchup
• ½ cup cider vinegar
• 2 onions, chopped
• 2 cloves garlic, minced
• 6 Tbsp. brown sugar
• 5 carrots, chopped
• 5 ribs celery, chopped

Preparation:

• Rub roast with oil. Brown under broiler on both sides. Combine broth, ketchup, vinegar, onion, garlic and sugar in 4-quart or larger slow cooker. Add roast, carrot and celery. Cover. Cook on low 8 hours, or until meat is tender. Slice roast and serve with vegetables and sauce from cooker.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 42 g Protein, 28 g Carbohydrates, 2 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 770 mg Sodium

Rosemary Roast Chicken

(makes 6 servings)

Ingredients:

• 1 broiler fryer chicken (3 lb.)
• 3 tsp. dried rosemary, crushed
• ¼ tsp. salt
• 1 lemon, sliced
• 1 small onion, chopped
• 2 cans (14.5 oz. each) fat-free, reduced-sodium chicken broth
• 1 Tbsp. cornstarch
• ⅓ cup Madeira wine or alcohol-free white wine

Preparation:

• Preheat oven to 450 degrees F. Coat roasting rack and roasting pan with cooking spray.
• Wash chicken and pat dry with paper towels. (Reserve giblets for another use.) Season cavity with 1 tsp. of rosemary and salt. Place lemon inside cavity.
• Place chicken, breast side up, on prepared roasting rack. Rub 1 tsp. of remaining rosemary over breast under skin of chicken. Scatter onion around bottom of pan. Pour in 1 can of the broth.
• Roast chicken 20 min, basting with pan juices. Lower oven temperature to 350 degrees F. Roast, basting every 15 min, 45 to 50 min, or until thermometer inserted in breast registers 180 degrees F and juices run clear. Transfer chicken to cutting board and loosely cover with foil. In small bowl, whisk cornstarch with ¼ cup of the remaining broth until smooth. Set aside.
• Place roasting pan on stove top over medium-high heat. Add wine. Boil 2 to 3 min, scraping bottom of pan to loosen browned bits, or until liquid is reduced to ¼ cup. Add remaining broth. Bring to a boil. Skim off and discard any fat that rises to top. Pour in reserved cornstarch mixture and remaining rosemary. Cook, stirring constantly, 2 to 3 min, or until slightly thickened.
• Carve chicken. Remove and discard skin before eating. Serve with gravy.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 167 Calories, 25 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 486 mg Sodium

Eggplant Parmesan

(makes 4 servings)

Ingredients:

• 2¼ pounds small eggplant (2-3), cut into ¼" slices
• ¼ cup plus 1½ teaspoon olive oil
• 1 teaspoon salt
• 1 clove garlic, thinly sliced
• 2 pounds plum tomatoes or 1 can (28 ounces) tomatoes, chopped
• 20 fresh basil leaves
• ½ teaspoon black pepper
• ¾ cup freshly grated Parmesan cheese

Preparation:

• Heat oven to 400 degrees F. Generously oil 2 nonstick baking sheets.
• Put eggplant on baking sheet and brush with ¼ cup of the oil. Sprinkle with ¼ tsp. of the salt. Bake 30 min or until softened.
• Heat remaining oil in medium saucepan over medium-high heat. Add garlic and cook, stirring frequently, 1 min.
• Add tomatoes, basil, pepper, and remaining salt and cook until sauce is thickened and reduced to 2 cups, about 15 min. Season with salt and pepper to taste.
• Transfer tomato mixture to food processor and puree until nearly smooth.
• Coat bottom of 8 x 8-inch baking pan with ½ cup of the sauce. Add one-third of the eggplant and top with another ½ cup of the sauce and 3 Tbsp. of the cheese. Repeat twice (eggplant, sauce, cheese), ending with remaining cheese.
• Bake until browned, about 30 min. Let rest 10 min before serving.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 300 Calories, 10 g Protein, 24 g Carbohydrates, 11 g Dietary Fiber, 20.5 g Fat, 5 g Saturated Fat, 827 mg Sodium

Spinach Steak Roulade

(makes 6 servings)

Ingredients:

• 1½ lb. flank steak
• 2 cloves garlic, minced
• 4 cups baby spinach
• 3/4 cup pine nuts, toasted and finely chopped
• 1/4 cup crumbled low-fat feta cheese

Preparation:

• Preheat oven to 450 degrees F. Pound steak between 2 sheets of plastic wrap to ½" thickness with meat mallet or heavy skillet. Use sharp knife to make a series of shallow cuts in meat on 1 side in against grain.
• Heat large nonstick skillet coated with cooking spray over medium-high heat. Add garlic and cook 2 min, or until fragrant. Add spinach and cook, stirring, 3 min or until wilted. Remove from heat and stir in pine nuts.
• Turn steak over, with short end facing you. Spread spinach mixture over steak, leaving ½" border on long sides and 2" border at far short end. Sprinkle with cheese. Starting from closest side, roll up tightly. Tie steak crosswise with kitchen twine. Place seam side down in baking dish or on rimmed baking sheet.
• Cook 35 min or until a thermometer inserted in center registers 145 degrees F for medium-rare, 160 degrees F for medium, 165 degrees F for well-done. Let stand 10 min and remove twine before slicing.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 320 Calories, 28 g Protein, 4 g Carbohydrates, 1 g Dietary Fiber, 22 g Fat, 5 g Saturated Fat, 169 mg Sodium

Sesame-Ginger Tuna Kebabs

(makes 4 servings)

Ingredients:

• 1 lb. tuna fillet, cut into 16 cubes
• 16 mushrooms
• ½ cup light Asian dressing
• 16 cherry tomatoes
• 8 scallions, trimmed and cut into 2" pieces

Preparation:

• Soak 4 wooden skewers in water 30 min. In bowl, combine tuna, mushrooms, and dressing, tossing to coat. Set aside 15 min.
• Coat grill rack or broiler pan with cooking spray. Preheat grill or broiler.
• Thread 4 tuna cubes, 4 mushrooms, 4 tomatoes, and 2 scallion pieces alternately onto each skewer. Grill or broil 6 minutes, turning once, or until fish flakes easily when tested with fork. Brush with remaining dressing during first 4 minutes of cooking.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 220 Calories, 30 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 5 g Fat, 0.5 g Saturated Fat, 54 mg Sodium

Tandoori Chicken

(makes 4 servings)

Ingredients:

• 1 small onion, quartered
• 5 cloves garlic
• 1 piece ginger (½”), peeled
• ½ cup 1% plain Greek style yogurt
• ¾ teaspoon ground coriander
• ¾ teaspoon ground cumin
• ½ teaspoon ground allspice
• ½ teaspoon ground cinnamon
• ½ teaspoon ground turmeric
• ¼ teaspoon black pepper
• ¼ teaspoon ground red pepper
• 8 skinless, bone-in chicken thighs (about 3 pounds)
• ½ teaspoon salt

Preparation:

• Combine onion, garlic, ginger, yogurt, coriander, cumin, allspice, cinnamon, turmeric, black pepper, and red pepper in food processor and blend until smooth.
• Pierce chicken all over with knife and place in ziplock bag. Add marinade, turning to coat. Seal and chill overnight or up to 24 hours.
• Coat grill rack with cooking spray and preheat grill to high.
• Remove chicken from marinade and discard leftover marinade. Season chicken with salt and grill 12 minutes, turning once. Reduce heat to medium and grill 12-15 minutes more, flipping once, until thighs are no longer pink inside and thermometer inserted into thickest part reads 170 degrees F.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 200 Calories, 30 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 6 g Fat, 2 g Saturated Fat, 420 mg Sodium

Stuffed Shells with Artichokes

(makes 8 servings)

Ingredients:

• 24 jumbo pasta shells (½ box)
• 1 tsp. extra virgin olive oil
• 8 oz. sliced mushrooms
• 1 can (14.5 oz.) no-salt-added diced tomatoes
• 1 can (14 oz.) artichoke hearts (packed in water), drained and coarsely chopped
• 1 pkg. (10 oz.) frozen spinach, thawed and squeezed dry
• 1½ cups 1% cottage cheese
• 2 carrots, shredded
• ½ tsp. dried thyme
• ⅛ tsp. salt
• ⅛ tsp. ground black pepper
• ½ cup shredded reduced-fat mozzarella cheese

Preparation:

• Preheat oven to 400 degrees F. Prepare pasta according to package directions, reduce the cooking time by 2-3 minutes.
• Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.
• Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and divine among 8 individual baking dishes coated with cooking spray. Spoon sauce over each. Cover loosely with foil and bake 20 minutes. Sprinkle with mozzarella and bake uncovered, 10 minutes, until bubbling.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 175 Calories, 14 g Protein, 25 g Carbohydrates, 3 g Dietary Fiber, 2.5 g Fat, 1 g Saturated Fat, 385 mg Sodium

Seared Wild Salmon with Mango Salsa

(makes 6 servings)

Ingredients:

• 1 ripe mango, peeled, and cut into small cubes (about 1 ½ cups)
• ½ cup chopped red bell pepper
• ½ cup chopped red onion
• 3 Tbsp. freshly squeezed lime juice
• 2 Tbsp. chopped fresh mint
• 1 Tbsp. finely chopped jalapeno chile pepper
• Juice of 1 lemon (about ¼ cup)
• ½ tsp. paprika
• 2 wild salmon fillets (1 lb. each, 1" thick)
• 1 Tbsp. olive oil

Preparation:

• Toss mango, bell pepper, onion, lime juice, mint and chile pepper in small-size bowl. Season with salt and ground black pepper to taste. Cover and chill at least 1 hour to blend flavors.
• Combine lemon juice and paprika in large shallow baking dish. Season with salt and black pepper to taste. Place salmon in dish and turn to cover both sides. Marinate, covered, up to 1 hour in refrigerator. Remove fillets from marinade. Discard marinade.
• Heat oil in large-size nonstick skillet over medium-high heat. Sear fillets 15 minutes, turning once, or until just opaque. Serve with salsa.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 272 Calories, 31 g Protein, 10 g Carbohydrates, 1 g Dietary Fiber, 12 g Fat, 2 g Saturated Fat, 69 mg Sodium

Seared Sea Scallops with Quinoa Pilaf

(makes 6 servings)

Ingredients:

• 2 cups pomegranate juice
• 1½ tsp. reduced-sodium soy sauce
• 1½ tsp. Chinese five-spice powder
• ¼ cup finely chopped shallot
• 2 tsp. finely chopped fresh ginger
• 1 tsp. cornstarch
• 1 Tbsp. water
• 1 Tbsp. plus 1 tsp. olive oil
• 1 small onion, chopped
• 2 cups quinoa, rinsed
• 2 cups reduced-sodium chicken broth
• ¼ tsp. ground cinnamon
• ⅛ tsp. saffron threads, crushed
• ⅛ tsp. ground red pepper
• ½ cup raisins
• ½ cup dried cranberries
• ¼ cup toasted sliced almonds
• 2 tsp. lemon juice
• 2 lb. large sea scallops, patted dry
• ½ tsp. sesame oil
• 2 tsp. black sesame seeds (optional)

Preparation:

• Bring pomegranate juice, soy sauce, five-spice powder, shallot, and ginger to a simmer in small saucepan over medium-low heat. Cook until sauce reduces to ½ cup, about 45 minutes. Mix cornstarch and water in small bowl until smooth and add to sauce. Stir until thickened. Keep warm.
• Heat 1 tsp. of the olive oil in large pan over medium-high heat. Add onion and cook, stirring, 5 minutes. Stir in quinoa and cool 5 minutes.
• Stir in broth, cinnamon, saffron, and red pepper. Bring to a boil. Reduce heat to low, cover, and simmer until quinoa is tender, 20 to 25 minutes. Remove from heat. Stir in raisins, cranberries, almonds, and lemon juice. Cover and set aside.
• Sprinkle scallops with salt and ground black pepper to taste. Heat 1 Tbsp. of the olive oil and ¼ tsp. of the sesame oil in large nonstick skillet over high heat. Cook half of the scallops, turning once, 4 minutes, or until opaque. Transfer to plate and keep warm.
• Repeat with remaining olive and sesame oils and scallops. Drizzle with pormegeanate-soy sauce and garnish with sesame seeds, if using. Serve with pilaf.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 468 Calories, 20 g Protein, 72 g Carbohydrates, 6 g Dietary Fiber, 12 g Fat, 1.5 g Saturated Fat, 362 mg Sodium

Gingered Chicken and Greens Stir-Fry

(makes 4 servings)

Ingredients:

• 1 Tablespoon canola oil
• 1 Tablespoon finely chopped ginger
• 2 cloves garlic, thinly sliced
• 6 scallions, thinly sliced (keep white and green parts separate)
• 1 large red bell pepper, cut into thin strips
• 1 pound boneless, skinless chicken thighs, cut into ½ inch strips
• ¼ teaspoon salt
• 2 cups cooked greens (1 pound raw with stems)
• 1 Tablespoon soy sauce
• 2 teaspoon toasted sesame oil

Preparation:

• Add oil to large nonstick skillet or wok set over medium-high heat. When hot, add ginger, garlic, and white of scallion. Stir-fry about 2 minutes.
• Add bell pepper and stir-fry about 2 minutes.
• Add chicken, salt and stir-fry about 5 minutes, or until almost done.
• Stir in cooked greens, scallion green, soy sauce, and sesame oil. Add salt to taste.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 289 Calories, 22 g Protein, 9 g Carbohydrates, 3 g Dietary Fiber, 18.5 g Fat, 4 g Saturated Fat, 623 mg Sodium

Tomato and Goat Cheese Manicotti

(makes 8 servings)

Ingredients:

• 8 ounces lasagna noodles (8 noodles)
• 2 cups 1 percent cottage cheese
• 2 cloves garlic, minced
• ¼ cup julienned basil leaves
• ¼ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 2 cups chopped roasted tomatoes, or 1 can (15 ounces) fire-roasted tomatoes
• ⅔ cup low-sodium chicken broth
• 2 ounces soft goat cheese

Preparation:

• Preheat oven to 375 degrees F. Bring large pot of salted water to a boil. Add noodles and cook 6 min. Drain in single layer on towel.
• In small-size bowl, whisk cottage cheese, garlic, basil, salt, and black pepper.
• In medium-size saucepan over medium heat, combine tomatoes, broth, and half of the goat cheese. Bring to a boil.
• Coat small baking dish with cooking spray. Spread ¼ cup of the tomato sauce on bottom. Spread 1/4 cup of the cottage cheese mixture onto one noodle, leaving 1 inch margin on one end. Roll up pasta from other end. Place seam side down in dish. Repeat with remaining noodles.
• Pour remaining sauce over top (cover all surfaces), and dot with remaining goat cheese. Cover with foil and bake for 20 minutes

Make 8 Servings:

Weight loss recipes Amount Per Serving : 203 Calories, 13 g Protein, 27 g Carbohydrates, 2 g Dietary Fiber, 5 g Fat, 2 g Saturated Fat, 447 mg Sodium

Turkey Packets

(makes 4 servings)

Ingredients:

• 1 onion, finely chopped
• 1 bell pepper, finely chopped
• ½ cup ketchup
• ½ lb. cooked turkey or chicken, chopped
• 5 oz. broccoli, chopped
• 1 cup crumbled low-fat feta cheese
• 8 refrigerated egg roll wrappers
• 3 Tbsp. canola oil

Preparation:

• In small-size bowl, stir onion, bell pepper, and ketchup. Cover and refrigerate until ready to serve.
• In large-size bowl, combine turkey, broccoli, and cheese. Working one at a time, set egg roll wrapper on clean work surface (cover remaining wrappers with damp cloth to prevent drying) and place one-eight of the turkey mixture just below the center. Dip a finger into a bowl of warm water and wipe sides of wrapper. Press half of wrapper over filling to seal. Repeat with remaining wrappers and turkey.
• In large-size skillet over medium-high heat, heat oil and add half of the packets and cook, turning several times, 3 to 5 minutes, or until evenly browned. Transfer to paper towels to drain and keep warm. Repeat with remaining packets.
• Place 2 packets and 2 Tbsp. of the ketchup mixture on each of 4 plates.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 440 Calories, 26 g Protein, 51 g Carbohydrates, 3 g Dietary Fiber, 16 g Fat, 3 g Saturated Fat, 1,100 mg Sodium