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

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

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

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

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

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

Oven-Fired Zucchini Sticks with Marinara Sauce

(makes 4 servings)

Ingredients:

• 4 Tablespoons olive oil
• 2 large egg whites, lightly beaten
• ¾ cup panko bread crumbs
• 3 Tablespoons grated Parmesan cheese
• ¾ teaspoon salt-free Italian seasoning
• ¼ teaspoon salt
• 2 zucchini, halved horizontally and cut lengthwise into 1" wedges (16 total)
• ½ cup marinara sauce, warmed

Preparation:

• Preheat a oven to 425°F. Brush 17 x 14-inch jelly roll pan with 1 tablespoon of the oil
• In a shallow dish, combine the panko, cheese, Italian seasoning and salt.
• Dip the zucchini wedges one at a time in egg whites, letting excess drip off. Roll in panko mixture, pressing to adhere. Arrange zucchini sticks close together but not touching on prepared pan. Drizzle with remaining oil.
• Bake 25-30 minutes, without turning, until zucchini is crisp and golden. Serve with marinara sauce for dipping.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 219 Calories, 6 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 16 g Fat, 2.5 g Saturated Fat, 401 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

Low Fat Salad Sandwiches

(makes 4 servings)

Ingredients:

• 2 Tbsp. reduced-fat mayonnaise
• 1¼ tsp. Dijon mustard
• ¼ tsp. chopped garlic
• 8 slices whole wheat bread
• 4 leaves lettuce or 1 cup mixed salad greens
• 2 large tomatoes, sliced
• ½ cup drained jarred roasted red peppers, sliced
• 4 slices sweet onion or red onion
• Red wine vinegar

Preparation:

• In a small-size bowl, combine the mayonnaise, mustard, and garlic. Season with salt and ground black pepper to taste. Spread over the bread slices.
• Top 4 bread slices with the lettuce, tomato, red peppers, and onion. Drizzle the vegetables with vinegar to taste and top with the remaining bread slices.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 9 g Protein, 33 g Carbohydrates, 6 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 477 mg Sodium

New England Lobster Roll

(makes 2 servings)

Ingredients:

• 12 ounces cooked lobster meat, chopped (about 3 cups)
• ¼ cup finely chopped celery
• 3 Tablespoons light mayonnaise
• 2 Tablespoons finely chopped red onion
• 2 teaspoons chopped fresh tarragon
• 1 teaspoon fresh lemon juice
• ⅛ teaspoon fleshly ground black pepper
• 4 top-split New England-style hot dog rolls, toasted

Preparation:

• In a medium-size bowl, combine the lobster, celery, mayonnaise, onion, tarragon, lemon juice, and pepper, stirring gently so as not to break up lobster pieces. Divide mixture among rolls.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 260 Calories, 21 g Protein, 24 g Carbohydrates, 1 g Dietary Fiber, 8 g Fat, 2.5 g Saturated Fat, 640 mg Sodium

Wasabi Salmon Sandwiches

(makes 4 servings)

Ingredients:

• ¼ cup (2 ounces) fat-free mayonnaise
• ½ teaspoon wasabi paste (sold in the ethnic-food section of most supermarkets)
• 2 cup cooked wild salmon or canned cooked salmon, flaked with fork
• 8 thinly slices (½ ounces each) whole wheat bread, toasted
• 4 thinly slices red onion
• 4 thinly red bell pepper rings
• 4 Tablespoons sliced pickled ginger
• 1 cup arugul

Preparation:

• In a small-size bowl, combine the mayonnaise and wasabi paste until smooth. Start with ¼ teaspoon of the paste and add more to taste. Gently fold in the salmon.
• Place 4 slices of the bread on flat surface and top each with ½ cup of the salmon mixture, 1 onion slice (separated and evenly spread over salmon), 1 pepper ring, 1 tablespoon ginger, and ¼ cup arugula. Top sandwiches with the remaining bread slices.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 203 Calories, 14 g Protein, 21 g Carbohydrates, 3 g Dietary Fiber, 5.5 g Fat, 0.5 g Saturated Fat, 367 mg Sodium

California Club Sandwich

(makes 2 servings)

Ingredients:

• 4 slices country-style multigrain bread
• 1½ tsp. Dijon mustard
• ½ cup (4 oz.) thinly sliced cucumber
• ½ avocado, sliced (about 3 oz. total weight)
• ½ jarred roasted red pepper, drained and halved
• 1 oz. soft goat cheese, crumbled
• ¼ cup (2 oz.) alfalfa sprouts

Preparation:

• Place 2 slices of the bread on flat surface. Spread one side of each with mustard. Top each with half each of the cucumber, avocado, roasted pepper, goat cheese, and sprouts. Top sandwiches with remaining bread slices.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 216 Calories, 8 g Protein, 29 g Carbohydrates, 9 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 387 mg Sodium

Apple, Gouda and Crispy Prosciutto Panini

(makes 4 servings)

Ingredients:

• 2 oz. prosciutto
• 4 tsp. honey Dijon mustard
• 8 slices (½-inch thick) whole grain baguette (about 6 oz. total weight)
• 2 Mcintosh apples, halved, cored, and thinly sliced lengthwise
• 2 oz. light Gouda cheese, thinly sliced

Preparation:

• Heat large-size nonstick skillet over medium heat and cook prosciutto, turning occasionally, until crispy (about 8 mins). Remove from pan and set aside towel.
• Spread mustard on 4 slices of the bread. Lay one-quarter of the apples (about 10 slices) atop mustard on each bread slice. Top each with one-quarter of the prosciutto and Gouda and 1 slice of the remaining bread. Lightly coat both sides of sandwiches with cooking spray.
• Return skillet to medium heat and toast sandwiches, pressing down with spatula often, until golden brown on boat sides and cheese is melted, 4 to 5 mins per side.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 224 Calories, 13 g Protein, 33 g Carbohydrates, 3 g Dietary Fiber, 5 g Fat, 1.5 g Saturated Fat, 826 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

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

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

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