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 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

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

Home-style Turkey Pot Pie

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tsp. dried tarragon
• 1 can (14.5 oz.) lower-sodium fat-free chicken broth
• 3 Tbsp. whole wheat flour
• 12 oz. sweet potato, cut into ½" pieces
• 1 Tbsp. Dijon mustard
• 2½ cups cubed cooked turkey breast
• 1 cup frozen peas and carrots
• ½ cup frozen corn
• ¼ cup chopped fresh parsley
• ½ tsp. salt
• 1 9” refrigerated pie crust

Preparation:

• Preheat oven to 375 degrees F. Coat nonstick skillet with cooking spray and set over medium-high heat. Add onion, garlic, and tarragon. Cook, stirring occasionally, until vegetables start to soften, 3 to 4 minutes. Pour broth and flour into skillet. Add sweet potato and mustard. Bring to a boil. Reduce heat to medium-low, cover, and simmer until sweet potato is tender, about 15 minutes.
• Stir in turkey, peas and carrots, corn, parsley, and salt. Coat 9” deep-dish pie pan or 6 ramekin with cooking spray. Pour filling into prepared pie pan. Unroll pie crust on top of a pan. Roll up any excess dough that hangs over edge and crimp. Cut slits in crust to vent, and bake until top is browned and filling is hot and bubbly, 23 to 25 minutes.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 360 Calories, 23 g Protein, 40 g Carbohydrates, 4 g Dietary Fiber, 12 g Fat, 5 g Saturated Fat, 500 mg Sodium

Beef, Broccoli and Cashew Stir-Fry with Brown Rice

(makes 4 servings)

Ingredients:

• 3 Tbsp. reduced-sodium soy sauce
• 1 Tbsp. rice wine vinegar
• ¼ tsp. crushed red-pepper flakes
• 12 oz. trimmed boneless beef top round, cut across the grain into 1” bite-size pieces
• 2 stalks broccoli, cut into small florets, stems very thinly sliced crosswise (about 5 cups)
• ⅓ cup reduced-sodium, fat-free chicken broth
• 1 Tbsp. cornstarch
• 2 Tbsp. peanut or canola oil
• 3 cloves garlic, thinly sliced
• 2 Tbsp. fresh ginger, peeled and cut into matchsticks
• 1 large red bell pepper, cut into thin strips
• 2 Tbsp. unsalted cashews
• 2 cups prepared instant brown rice (without butter)

Preparation:

• Combine soy sauce, vinegar, and red-pepper flakes in medium-size bowl. Add beef and toss to mix. Marinate 30 minutes.
• Place steamer basket in large pot with 2" of water. Bring to a boil over high heat. Steam broccoli in basket until crisp-tender (about 6-8 minutes). Remove from steamer and set aside.
• Drain beef, reserving marinade. Mix broth and cornstarch in cup. Warm 1 Tbsp of the oil in large, deep nonstick skillet over medium-high heat. Add garlic and ginger and stir-fry 30 seconds. Add half of the beef and stir-fry until no longer pink (about 2 minutes), transfer to plate. Repeat with remaining beef.
• Add remaining oil to skillet. Stir-fry bell pepper until just crisp-tender, about 2 minutes. Return beef and any juices, reserved marinade, and broccoli to skillet. Toss to mix. Stir-fry until heated through (about 2 minutes). Add cornstarch mixture, and cook, stirring, until mixture boils and thickens. Remove from heat and sprinkle with cashews. Serve over rice.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 375 Calories, 24 g Protein, 34 g Carbohydrates, 3 g Dietary Fiber, 15 g Fat, 4 g Saturated Fat, 534 mg Sodium

Meatless Lasagna with Four Cheeses

(makes 6 servings)

Ingredients:

• 1 pound soft tofu, drained
• 1 container (15 ounces) part-skim ricotta cheese, drained
• 1 Tablespoon sugar
• ¼ cup light soy milk or 1 percent milk
• ½ teaspoon minced garlic
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon chopped fresh basil
• 1 teaspoon sea salt
• 1 package (10 ounces) frozen chopped spinach, thawed
• ½ cup shredded Pecorino cheese
• ½ cup shredded low-fat Gouda cheese
• ½ cup shredded low-fat mozzarella cheese
• 4 cups marinara sauce
• 1 package (8 ounces) lasagna noodles

Preparation:

• In a blender or food processor, process the tofu, ricotta sugar, soy milk, garlic, lemon juice, basil, and salt until smooth and transfer to a bowl.
• Squeeze the spinach dry, then stir into the mixture. Combine the remaining cheeses in a small-size bowl and set aside.
• Cover bottom of 5-quart or larger slow cooker with 1 cup of the marinara sauce. Layer one-third of the lasagna noodles (breaking to fit bottom of cooker if necessary), one-third of the tofu-spinach mixture, and one-third of the cheese mixture. Top with 1 cup of sauce. Repeat layers twice more, ending with sauce.
• Cover. Cook on low until noodles are soft about 4-6 hours. Serve with extra sauce, if desired.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 343 Calories, 28 g Protein, 32 g Carbohydrates, 3 g Dietary Fiber, 12 g Fat, 5 g Saturated Fat, 966 mg Sodium

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

Thai Shrimp Lettuce Roll-Ups with Ginger-Melon Compote

(makes 8 servings)

Ingredients:

• 1½ cups sugar
• ½ cup water
• ¼ cup + 3 Tbsp. lime juice
• 1 piece fresh ginger, peeled and grated
• 1½ tsp. ground cardamom
• Ground red pepper
• 8 cups melon (about 4 lb.) cut into 3 x ¼ x ¼-inch sticks
• ⅓ cup peanut oil
• 2 Tbsp. mirin (rice wine)
• 1 scallion, finely chopped
• 1 tsp. minced garlic
• 1 tsp. mint
• ½ tsp. salt
• 1 lb. large shrimp, peeled and deveined
• 1 Tbsp. chopped fresh cilantro
• 1 Tbsp. fish sauce (nam pla)
• 8 Boston or red lettuce leaves

Preparation:

• In small-size saucepan, bring sugar and water to a boil. Reduce heat to low and simmer 3 minutes. Cool slightly.
• Stir in ¼ cup of the lime juice, ginger, cardamom, and red pepper to taste. Place in large-size bowl.
• Add melon and toss to coat. Cover and refrigerate until ready to serve.
• In medium-size bowl, whisk oil, mirin, half of the scallions, garlic, mint, and salt. Add shrimp and marinate in refrigerator up to 2 hours.
• Preheat grill. Coat grill basket with cooking spray. Transfer shrimp from marinade to basket and discard leftover marinade. Grill shrimp, turning once, until opaque (about 4 minutes).
• In small-size bowl, stir cilantro, fish sauce and remaining lime juice and scallions. Spoon into lettuce leaves. Divide shrimp among lettuce leaves and roll up. Top with melon compote and serve immediately.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 352 Calories, 12 g Protein, 55 g Carbohydrates, 2 g Dietary Fiber, 10.5 g Fat, 2 g Saturated Fat, 421 mg Sodium

Buffalo Burgers in Pita with Mint-Yogurt Dressing

(makes 2 servings)

Ingredients:

• ½ cup (4 ounces) low-fat plain yogurt
• ¼ cup (2 ounces) fresh mint leaves, chopped
• 1 teaspoon white wine vinegar
• 1 clove garlic, minced
• 8 ounces ground buffalo
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon salt
• 2 whole wheat pitas
• ½ cucumber, thinly sliced

Preparation:

• In a small-size bowl, stir together with the yogurt, mint, vinegar, and garlic. Season with the salt and ground black pepper to taste.
• In a medium-size bowl, combine the buffalo, cumin, coriander, and salt until thoroughly mixed. Season with the pepper to taste. Shape the mixture into 2 patties about ½-inch thick.
• Coat the large-size skillet with cooking spray and set over medium-high heat. Cook the burgers to medium rare, turning once, 5 to 6 minutes total (be careful not to overcook).
• Cut the tops off pitas. Stuff each with 1 burger and several slices of cucumber. Drizzle with the mint-yogurt dressing and serve.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 360 Calories, 34 g Protein, 43 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 2 g Saturated Fat, 1,011 mg Sodium

Chicken Fajita Burrito with Mango Salsa

(makes 4 servings)

Ingredients:

• 2 teaspoon olive oil
• 1 red bell pepper, thinly sliced
• 1 red onion, halved and thinly sliced
• ¼ cup coarsely chopped cilantro
• 4 whole wheat tortillas (10-inch diameter)
• 3 cups (about 1½ pounds) roasted chicken, cut into strips
• ½ cup mango salsa

Preparation:

• In a large-size nonstick skillet over medium heat, heat oil and Add the bell pepper and onion then cook about 10 minutes or until soft. Stir in the cilantro. Remove from heat and cover skillet to keep warm.
• In a large-size, dry skillet over medium heat, place each tortilla and warm about 30 seconds per side.
• Divide the vegetables evenly among centers of each tortilla. Arrange the chicken over vegetables and top salsa. Fold in sides then roll tortillas into tight cylinders.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 350 Calories, 35 g Protein, 29 g Carbohydrates, 5 g Dietary Fiber, 9 g Fat, 1 g Saturated Fat, 347 mg Sodium

Mediterranean Salad Pita

(makes 2 servings)

Ingredients:

• 3 red radishes, chopped
• ½ small seedless cucumber, peeled and chopped
• ½ green bell pepper, chopped
• ½ small red onion, chopped
• ¼ cup (2 ounces) crumbled feta cheese
• ½ cup canned chickpeas, drained and rinsed
• 1 Tablespoon tahini
• 3 Tablespoons fat-free plain yogurt
• ¼ teaspoon dried oregano
• ¼ teaspoon ground cumin
• 2 whole wheat pitas (6-inch diameter)
• 4 romaine lettuce leaves

Preparation:

• In a medium-size bowl, combine the radishes, cucumber, bell pepper, and onion. Stir in the cheese.
• In an another bowl, mix the chickpeas, tahini, yogurt, oregano, and cumin. Mash chickpeas with a fork. Mixture will be thick and coarse.
• Slice about 1½-inch from top of each pita and open pocket. Line each pita with 1 leaf lettuce.
• Shred remaining lettuce leaves and divide between pitas.
• Divide chopped vegetables evenly between the pitas. Spoon the chickpea mixture on top of the vegetables.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 360 Calories, 16 g Protein, 55 g Carbohydrates, 9 g Dietary Fiber, 11 g Fat, 3.5 g Saturated Fat, 570 mg Sodium

Shaved Barbecue Beef Sandwich with Spicy Slaw

(makes 4 servings)

Ingredients:

• ⅓ cup smoky barbecue sauce
• 1 scallion, thinly sliced
• 12 oz. sliced roast beef, cut into 2" x ½" strips
• ⅛ cup. reduced-fat sour cream
• ⅛ cup reduce-fat mayonnaise
• 1 Tbsp. prepared horseradish
• 2 tsp. white wine vinegar
• 1 tsp. honey
• 1 tsp. jalapeno pepper sauce
• 3 cups shredded cabbage and carrot coleslaw mix
• 4 soft whole wheat rolls or sandwich buns

Preparation:

• Simmer barbecue sauce and scallion in small-size saucepan. Stir in beef and bring to a simmer (do not allow to boil). Cover, remove from heat, and set aside.
• Mix sour cream, mayonnaise, horseradish, vinegar, honey and pepper sauce in a medium-size bowl until blended. Add coleslaw and toss until evenly coated with dressing.
• Open rolls and spoon beef mixture onto bottoms, dividing evenly. Spoon slaw over beef and cover with roll tops. Serve with additional barbecue sauce, if desired.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 359 Calories, 26 g Protein, 40 g Carbohydrates, 5 g Dietary Fiber, 10 g Fat, 4 g Saturated Fat, 557 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

Spinach & Sweet Potato Salad

(makes 4 servings)

Ingredients:

• 1¼ lb. sweet potatoes, cut into 1” cube
  
• ¼ cup olive oil
  
• 1 tsp. salt
  
• 2 thick slices bacon (2 oz. total weight)
  
• 1 red bell pepper, chopped
  
• 1 small red onion, halved and thinly sliced
  
• 1 Tbsp. finely chopped ginger
  
• 1 tsp. ground cumin
  
• ⅓ cup orange juice (from 1 orange)
  
• 1 lb. fresh baby spinach
  

Preparation:

• Preheat oven to 400 degrees F. Arrange sweet potatoes on baking sheet, drizzle with 2 Tbsp. of the oil, sprinkle with ¾ tsp. of the salt, and toss to coat. Roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove from oven but leave on pan until ready to use.
  
• Cook bacon in nonstick skillet over medium heat while potatoes roast, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving any darkened bits in pan. Chop bacon. Put pan back over medium heat and add remaining oil. When hot, add bell pepper, onion, ginger and remaining salt. Cook, stirring once or twice, until vegetables are crisp-tender. Stir in cumin and bacon. Stir in orange juice and turn off heat.
  
• Put spinach in large bowl. Add sweet potatoes, warm dressing, and ground black pepper to taste and toss. Season with salt to taste.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 346 Calories, 8 g Protein, 30 g Carbohydrates, 6 g Dietary Fiber, 23 g Fat, 5 g Saturated Fat, 863 mg Sodium

Scrambled Egg Enchiladas And Black Bean Sauce

(makes 4 servings)

Ingredients:

• 2 Tablespoons vegetable oil, divided
  
• ½ small onion, sliced ¼-inch thick
  
• 2 chopped cloves garlic
  
• 1 can (15 ounces) reduced-sodium black beans, with liquid
  
• 1 cup water
  
• 1 canned chipotle chile pepper in adobo sauce, chopped
  
• 1½ teaspoon salt
  
• 6 corn tortillas (7-8-inch diameter)
  
• 4 scallions, thinly sliced
  
• 7 large eggs
  
• 3 ounces Neufchatel cheese, cubed
  
• ⅔ cup shredded Mexican Chihuahua or cheddar cheese (about 3 ounces)
  
• 2 Tablespoons cilantro, chopped
  

Preparation:

• Heat oven to 400 degrees F.
  
• In large-size skillet, warm 1 Tablespoon of the oil over medium heat. Add onion. Cook for 7 minutes until golden. Add garlic and cook 1 minute. Scoop into blender, leaving oil in pan. Set pan aside. Puree garlic and onion with beans, water, pepper and ¾ teaspoon of the salt until smooth. Season with more salt, if desired.
  
• Coat both sides of tortillas lightly with oil. Stack in twos on baking sheet and bake for 3 minutes or until pliable. Remove, stack and keep warm.
  
• Return skillet to medium heat. Add remaining oil and scallions. Cook for 2 to 3 minutes until soft. Whisk eggs and remaining salt in medium-size bowl. Add to pan and stir every few seconds until eggs are barely set. Remove from heat and stir in cream cheese.
  
• Put ½ cup sauce in 11-inch x 7-inch baking dish. Fill tortillas with eggs, roll up and put in dish. Pour rest of sauce over enchiladas, covering completely. Sprinkle with cheese and bake for 10 to 12 minutes or until hot. Sprinkle with cilantro and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 325 Calories, 17 g Protein, 27 g Carbohydrates, 6 g Dietary Fiber, 18.5 g Fat, 7 g Saturated Fat, 962 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

Savory Cheddar Cheese Biscuits

(makes 4 servings)

Ingredients:

• 2½ cups whole grain pastry flour
  
• 1 Tablespoon baking powder
  
• ¼ teaspoon baking soda
  
• 1½ teaspoons dried thyme
  
• ½ teaspoon ground black pepper
  
• ¼ teaspoon salt
  
• ¼ cup + 2 Tablespoons chilled trans-free margarine, cut into bits
  
• 12 ounces reduced-fat Cheddar cheese, shredded (3 cups)
  
• 1⅓ cups fat-free milk
  
• Low-fat cooking spray
  

Preparation:

• Preheat oven to 400 Degrees F. Lightly coat 2 baking sheets with cooking spray.
  
• In a large-size bowl, whisk flour, baking powder, baking soda, thyme, pepper and salt. Add margarine. Using pastry cutter or 2 knives, blend until mixture resembles coarse meal. Add cheese and toss to coat. Slowly stir in milk and mix just to combine.
  
• Drop dough by quarter cupfuls about 2-inch apart onto baking sheets. Bake about 14 to 16 minutes or until edges and tops are golden. Serve warm or at room temperature.
  
• Note : This recipes would be really good with soup or chili. You can vary the mix-ins to suit your taste. Such as adding roasted garlic, reduced-fat feta cheese or a variety of herbs.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 353 Calories, 11 g Protein, 57 g Carbohydrates, 6 g Dietary Fiber, 12 g Fat, 1.5 g Saturated Fat, 70 mg Sodium