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

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

Jerk Salmon Sandwich

(makes 2 servings)

Ingredients:

• 2 teaspoons dry jerk seasoning
• 2 (4 ounces each) boneless, skinless salmon fillets
• 1 Tablespoons prepared horseradish
• ¼ cup all-fruit apricot preserves
• 2 whole grain hamburger buns
• ¼ cup watercress (optional)

Preparation:

• Coat grill well with olive or canola oil. Preheat to high.
• Rub 1 teaspoon of the seasoning onto each fillet, covering all sides. Place fillets on grill and cook until fish is just opaque (about 3-4 mins on each side).
• Stir horseradish into preserves until well combined. Set aside. About 1 min. before salmon is done, toast buns facedown on grill. Remove buns to plate.
• Spoon half of preserve mixture on bottom half of buns. Add watercress (if using) and top with bun. Serve immediately

Make 2 Servings:

Weight loss recipes Amount Per Serving : 402 Calories, 30 g Protein, 49 g Carbohydrates, 3 g Dietary Fiber, 10 g Fat, 2 g Saturated Fat, 566 mg Sodium

Turkey in the Slaw

(makes 1 servings)

Ingredients:

• 1 tsp. canola oil
• 2 Tbsp. white wine vinegar
• Pinch celery seeds
• ½ cup finely shredded green or red cabbage
• 2 slices seeded rye bread, toasted
• Honey mustard (optional)
• ¼ cup (2 oz.) thinly sliced roasted turkey breast

Preparation:

• Whisk oil, vinegar, and celery seeds in medium bowl. Add cabbage and toss to coat.
• Spread 1 slice of the toast lightly with mustard (if using). Top with turkey and slaw. Season with ground black pepper to taste. Top with remaining toast.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 184 Calories, 13 g Protein, 19 g Carbohydrates, 3 g Dietary Fiber, 6 g Fat, 0.5 g Saturated Fat,571 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

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

Ginger Cantaloupe Smoothie

(makes 1 servings)

Ingredients:

• 20 ice cubes
  
• 2 cups cubed cantaloupe (about ½ melon)
  
• 6 oz low-fat plain yogurt
  
• 3 Tbsp. sugar
  
• ½ grated fresh ginger
  

Preparation:

• Combine ice cubes, cantaloupe, yogurt, sugar and ginger in blender and puree until smooth. Taste and add more sugar if desired.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 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

Fruity Nutty Oatmeal

(makes 4 servings)

Ingredients:

• 1 cup water
  
• 2½ cups fat-free milk
  
• 1¼ cups old-fashioned rolled oats Pinch salt (optional)
  
• 1 large pear or medium Granny Smith apple, cored and cut into ¼-inch pieces (about 1½ cups)
  
• ½ cup dried sweetened cranberries
  
• ¼ cup raisins
  
• ½ cup walnuts, chopped
  
• 2 teaspoons brown sugar
  

Preparation:

• In large-size saucepan over high heat, bring water and 1½ cups of the milk to a boil. Stir in oats and salt (if using). Reduce heat to medium-low, simmer about 3 minutes, stirring often, until oats start to soften.
  
• Stir in pear. Cover and simmer until pear is tender but still a bit crisp (about 3 minutes longer). Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.
  
• Divide among 4 bowls. Sprinkle each serving with 2 Tablespoon of walnuts and ½ teaspoon of sugar. Top with ¼ cup of remaining milk.
  

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

Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
• 4 scallions, sliced
  
• 1 small red bell pepper, cut into thin strips
  
• ½ cup reduced-sodium chicken broth
  
• 2 minced cloves garlic
  
• 4 eggs
  
• 1 cup sliced avocado
  
• 4 Tbsp. fat-free Greek yogurt
  
• 4 Tbsp. salsa
  
• 8 corn tortillas (6-inch diameter), toasted
  
• dash of hot-pepper sauce (optional)
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Cranberry Pecan Scones

(makes 8 servings)

Ingredients:

• 2 cups whole wheat pastry flour
  
• 1 cup chopped pecans
  
• 2 teaspoons baking powder
  
• ½ teaspoon baking soda
  
• ½ teaspoon salt
  
• 1¼ cups low-fat vanilla yogurt
  
• 2 Tablespoon canola oil
  
• 1 teaspoon freshly grated orange zest
  
• ⅔ cup dried sweetened cranberries
  
• Low-fat cooking spray
  

Preparation:

• Preheat oven to 400 degrees F. Lightly coat a 9-inch round baking pan with cooking spray.
  
• In large-size bowl, whisk flour, pecans, baking powder, baking soda and salt.
  
• In small-size bowl, whisk yogurt, oil and orange zest.
  
• Make a well in center of flour mixture. Add yogurt mixture and cranberries. Stir until blended.
  
• Press into prepared pan. Score dough with knife to form 8 triangles. Bake until lightly browned and a wooden toothpick inserted in the center comes out clean (about 20-25 minutes).
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 308 Calories, 6 g Protein, 38 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, 1.5 g Saturated Fat, 350 mg Sodium

Raspberry Yogurt Parfait

(makes 1 servings)

Ingredients:

• ½ cup raspberries
  
• 1 tsp. freshly squeezed lemon juice
  
• 1 cup low-fat vanilla yogurt
  

Preparation:

• Toss raspberries and lemon juice in bowl. Alternate layers of yogurt and raspberries in parfait dish.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 230 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 2 g Saturated Fat, 150 mg Sodium

Peanut Butter & Banana Streusel Muffins

(makes 18 servings)

Ingredients:

• 2 cups + 3 Tbsp. whole grain pastry flour
  
• ½ cup + 3 Tbsp. packed brown sugar
  
• 1 Tbsp. butter, melted
  
• 1 tsp. honey
  
• 2 tsp. baking powder
  
• 1 tsp. ground cinnamon
  
• ½ tsp. salt
  
• ½ cup pureed ripe banana (about 1 banana)
  
• ½ cup unsweetened applesauce
  
• ⅓ cup peanut butter
  
• 1 egg
  
• ¾ cup 1 percent milk
  
• 1 tsp. vanilla extract
  

Preparation:

• Preheat oven to 400 degrees F. Coat 12-cup muffin pan with cooking spray or line with cupcake liners.
  
• Stir 3 Tbsp. of the flour, 3 Tbsp. of the sugar, butter and honey with spoon in small-size bowl until mixture forms wet crumbs then set aside.
  
• Whisk baking powder, cinnamon, salt and remaining flour in large-size bowl until combined. Whisk banana, applesauce, peanut butter, egg and remaining sugar in another bowl until blended. Whisk milk and vanilla into banana mixture until combined. Stir flour mixture into banana mixture just until blended. Don’t overmix.
  
• Spoon batter into prepared muffin cups, dividing evenly. Crumble streusel mixture on top of muffin batter, dividing evenly. Bake 16-18 minutes, or until wooden pick inserted in center of muffin comes out of clean. Remove from pan and serve warm
  

Make 18 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 3 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 147 mg Sodium

Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
• 1 egg white
  
• 1 Tbsp. vanilla-flavored whey protein powder
  
• 3 Tbsp. farmer cheese
  
• Pinch grated orange zest
  
• Greek yogurt, honey, sliced fruit (optional)
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).
• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Apple Pancakes

(makes 4 servings)

Ingredients:

• 1½ cups reduced-fat baking and pancake mix
  
• ½ tsp. apple pie spice
  
• 1 cup water
  
• 1 cup finely chopped apples (about 1 apple)
  

Preparation:

• Sift pancake mix and apple pie spice in large-size bowl. Add water then mix well and stir in apples.
  
• Coat large nonstick skillet or griddle pan lightly with butter-flavored cooking spray. Warm over medium heat. Scoop ¼-cup measures of batter onto skillet. Cook until bubbles appear on tops of the pancakes (about 2 to 3 minutes). Flip with spatula and cook 1 to 2 minutes longer, or until cooked through.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 188 Calories, 4 g Protein, 36 g Carbohydrates, 2 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 525 mg Sodium

Quick Skillet Quiche

(makes 4 servings)

Ingredients:

• 8 large eggs, beaten
  
• 4 scallions, white and green parts, thinly sliced
  
• ¼ cup water
  
• 1 Tbsp + ½ tsp roughly chopped fresh oregano
  
• 2 pinches kosher salt
  
• 1 tsp olive oil
  
• 20 cherry tomatoes
  
• 1 pkg (4 oz) soft goat cheese, crumbled
  

Preparation:

• Heat oven to 375 degrees F. whisk eggs, scallions, water, 1 Tbsp of the oregano and salt in bowl. Add ground black pepper to taste.
  
• Warm oil in 10” ovenproof nonstick skillet set over medium-high heat. Add tomatoes and cook, stirring occasionally, until juicy and blistered but still intact, about 5 minutes.
  
• Pour in egg mixture and cook, gently stirring and scraping bottom of skillet with rubber spatula until eggs form soft curds, about 1½ minutes.
  
• Remove skillet from heat. Dot surface of quiche with cheese, slightly pressing in each piece. Transfer skillet to oven and bake until eggs are set and lightly browned, about 12 minutes.
  
• Remove quiche from oven and sprinkle with remaining oregano. Slice into wedges and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 107 Calories, 6 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 7.5 g Fat, 4.5 g Saturated Fat, 171 mg Sodium