Crepes with Creamy Vegetable Filling

(makes 6 servings)

Ingredients:

• 1 cup fat-free milk
• ½ cup all-purpose flour
• 2 eggs
• 1 tsp. vegetable oil
• ¼ tsp. ground nutmeg
• 1 small clove garlic, minced
• 1 tsp. olive oil
• 2 cups finely chopped broccoli florets
• 1 cup sliced mushrooms
• ½ cup shredded carrots
• 2 Tbsp. reduced-sodium chicken broth
• 1 tsp. chopped chives
• ⅛ tsp. freshly ground black pepper
• ⅓ cup fat-free cottage cheese
• 2 Tbsp. fat-free (plain) yogurt
• 2 tsp. grated Parmesan cheese

Preparation:

• In blender or food processor, combine milk, flour, eggs, vegetable oil and nutmeg. Blend 2 minutes. Pour into bowl and refrigerate 10 minutes.
• Coat medium nonstick skillet with cooking spray. Heat skillet over medium-high heat until drop of water sizzles on contact. Pour 2 Tbsp. of batter into center of skillet; swirl to form a very thin circle about 7-inch across. Immediately pour any excess batter back into bowl. Cook crepe until bubbles appear around edges, 1 minute. Flip carefully and cook other side 30 seconds. Remove to plate and keep warm. Recoat skillet with cooking spray, off heat. Repeat with remaining batter to make 12 crepes.
• Heat large nonstick skillet over medium-high heat and add garlic and olive oil. Cook until fragrant, 1 minute. Add broccoli, mushrooms, carrots and broth. Cover and cook 3 minutes. Remove from heat; stir in chives and pepper.
• Preheat broiler. Coat a 13 x 9-inch baking dish with cooking spray.
• In blender or food processor, combine cottage cheese and yogurt and pulse until very smooth. Transfer to large bowl. Stir in vegetable mixture.
• Spoon about 1 Tbsp. of the filling into each crepe and roll tightly. Place crepes, seam side down, in baking dish. Sprinkle with Parmesan cheese and broil 1 minute, or until cheese melts.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 117 Calories, 8 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 125 mg Sodium

Broccoli Artichoke Dip with Pita Chips

(makes 12 servings)

Ingredients:

• 3 whole wheat pitas (6-inch diameter)
• 1 can (14 oz.) artichoke hearts in water, drained
• ¼ cup reduced-fat mayonnaise
• 1 small clove garlic, peeled
• 1 package (10 oz.) frozen chopped broccoli, thawed, drained and squeezed dry
• ½ cup part-skim ricotta cheese
• ¼ cup shredded Parmesan cheese

Preparation:

• Preheat oven to 350 degrees F.
• Split pitas to make 6 rounds total. Stack rounds and cut into 8 wedges. Arrange wedges, rough side up, in a single layer on 2 nonstick baking sheets. Bake for 10 minutes or until wedges are crip and golden brown, swapping positions of sheets halfway through baking. Let cool on wire racks. Leave oven on.
• Combine artichokes, mayonnaise and garlic in food processor. Process until smooth. Add broccoli and ricotta and pulse to form chunky dip, do not puree. Scrape mixture into 9-inch glass pie plate. Sprinkle with Parmesan.
• Bake until dip is heated through and begins to brown at edges (about 25 to 30 minutes). Let cool for a few minutes before serving with chips.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 5 g Protein, 12 g Carbohydrates, 3 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 322 mg Sodium

Vegetable Cornbread

(makes 16 servings)

Ingredients for recipe:

• ½ package (10 oz) frozen chopped broccoli, thawed and drained
  
• 1 tbsp butter
  
• 1 (8 oz) package corn muffin mix
  
• ¾ cup low-fat cottage cheese
  
• 2 eggs, lightly beaten
  
• ¼ tsp ground black pepper
  
• 1 jar (2 oz) of diced pimiento, drained
  
• Low-fat cooking spray
  

Preparation:

• Preheat oven to 350 degreesF.
  
• Coat an 8 x 8 square pan with cooking spray. Add butter then place in oven until melted. Remove pan from oven and rotate until melted butter is spread on bottom. Raise heat of oven to 425ºF.
  
• Remove excess moisture from broccoli by pressing a paper towel on the pieces.
  
• In a medium bowl, combine muffin mix, broccoli, low-fat cottage cheese, pimientos, eggs, black pepper and mix thoroughly.
  
• Pour bread mixture into pan then bake for 25 minutes or until toothpick inserted in center of bread comes out clean.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving (1 square (44 g)): 88 Calories, 4 g Protein, 11 g carbohydrates, 1 g Dietary Fiber, 3 g fat, 1 g saturated fat, 30 mg cholesterol, 218 mg sodium

Broccoli and Cheddar Mini-Frittatas

Tip: Save money: Change out broccoli for any vegetable that’s on sale
Ingredients:

• 1 cup chopped steamed broccoli
  
• 2 cups egg substitute
  
• 2 oz (1 cup) finely shredded Cabot 75% Light Cheddar Cheese, or your favorite low-fat Cheddar cheese
  

Preparation:

• Preheat oven to 350 F. Lightly mist 8 cups of nonstick muffin pan with olive oil cooking spray.
  
• Divide broccoli evenly among cups (2 tablespoons in each). Divide egg substitute evenly among cups (¼ cup in each). Bake frittatas 7 to 9 minutes, or until almost set. Sprinkle cheese evenly over tops.
  
• Bake 8 to 10 minutes longer, or until egg is no longer runny and cheese is melted. Transfer muffin pan to rack and allow frittatas to stand 2 minutes before serving.
  

Make 4 Servings (2 Frittatas):
Weight Loss Recipes Amount Per Serving: 102 Calories, 18 g Protein, 4 g carbohydrates, 1 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 362 mg sodium