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

Crudités with Romesco Sauce

(makes 8 servings)

Ingredients:

• 3 large red bell peppers
• 3 Tablespoons extra virgin olive oil
• 2 Tablespoons sliced almonds
• 2 cloves garlic, smashed
• 1 plum tomato, quartered
• 1 slice multigrain bread, cubed
• 1 Tablespoon red wine vinegar
• 1 teaspoon paprika
• ¾ teaspoon salt
• ¼ teaspoon ground black pepper
• 4 carrots, trimmed and cut into 2-3-inch strips
• 2 small cucumbers, cut into 2-3-inch strips
• 1 bulb fennel, trimmed and cut into 2-3-inch strips
• 8 ounces yellow wax beans, trimmed
• 8 ounces green beans, trimmed

Preparation:

• Preheat the broiler with rack about 4-inch from heat.
• Place bell peppers on nonstick baking sheet and broil, turning every 3 minutes, about 12-15 minutes or until skins are blistered and charred.
• Transfer the peppers to medium-size bowl, cover with the plastic wrap, and let steam 10 minutes. Peel, discard stems, seeds, and ribs.
• In a small-size skillet over medium heat, combine the oil, almonds, and garlic while peppers roast. Sauté about 4-5 minutes until the almonds and garlic are lightly golden. Remove from the heat.
• Puree the roasted peppers and tomato in blender. Add the oil-almond mixture and bread and puree. Blend in the vinegar, paprika, salt, and black pepper. Transfer to a serving bowl and chill sauce until ready to serve (at least 20 minutes).
• Arrange the carrots, cucumber, fennel, and beans on platter. Serve with romesco sauce.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 118 Calories, 3 g Protein, 14 g Carbohydrates, 5 g Dietary Fiber, 7 g Fat, 1 g Saturated Fat, 278 mg Sodium

Spicy Lentil Soup

(makes 6 servings)

Ingredients:

• 1 Tbsp. olive oil
  
• 1 medium onion, chopped
  
• 2 carrot, chopped
  
• 2 ribs celery, chopped
  
• 2 cloves garlic, minced
  
• 1 tsp. ground cumin
  
• 1 Tbsp. chili powder
  
• 4 cups reduced-sodium vegetable broth
  
• 1 can (15 oz.) diced tomatoes
  
• 1 cup dried green or red lentils, picked over and rinsed
  
• ½ cup salsa verde
  

Preparation:

• In large-size saucepan over medium-high heat, heat oil then add onion, carrot and celery and cook, stirring, until tender, about 5 minutes.
  
• Add garlic and cook, stirring, 1 minute. Add cumin and chili powder and season with salt and black pepper to taste.
  
• Stir in broth, tomatoes (with juice), lentils and salsa. Bring to a boil
  
• Reduce heat to low, cover, and simmer until lentils are tender, 10-15 minutes.
  
• Serve with a salad and thick slices of whole-grain bread.(optional)
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 8 g Protein, 27 g Carbohydrates, 7 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 301 mg Sodium

Lemon Chicken Soup

(makes 4 servings)

Ingredients:

• 1 teaspoon olive oil
  
• 1 small clove garlic, minced
  
• 6 cups chicken broth
  
• 1 rib celery, chopped
  
• 1 cup shredded carrots
  
• ½ teaspoon ground black pepper
  
• ¼ teaspoon salt
  
• ½ cup orzo
  
• 2 ½ cups frozen green peas or cut green beans
  
• 3 cups chopped cooked chicken
  
• 2 large eggs
  
• 3-4 Tablespoons freshly squeezed lemon juice (from 1 large lemon, Tip : Extract more juice. Before squeezing, warm the whole lemon in the microwave about 20 seconds or roll it around firmly on a countertop, or both.)
  

Preparation:

• In Dutch oven over medium heat, heat oil then add garlic and cook about 1 minutes or until light brown.
  
• Add broth, celery, carrots, pepper and salt then bring to a boil over high heat. Add orzo and reduce heat to a simmer. Cook about 8 minutes or until orzo is tender.
  
• Add peas and chicken and simmer 2 minutes.
  
• Meanwhile, in medium-size bowl, whisk eggs and 3 Tbsp. of the lemon juice.
  
• Temper egg mixture by whisking in about 1 cup hot stock in a thin stream.
  
• Whisk egg mixture into soup and warm briefly over low heat, 2 minutes. Don’t boil or eggs will curdle.
  
• Adjust seasoning as needed with more lemon juice, salt or pepper and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 424 Calories, 49 g Protein, 32 g Carbohydrates, 4 g Dietary Fiber, 10.5 g Fat, 3 g Saturated Fat, 940 mg Sodium

Italian Soup With Pesto

(makes 6 servings)

Ingredients:

• ½ cup wheat berries, rinsed
  
• 4 cups water
  
• ⅛ tsp. salt
  
• 5 cups reduced-sodium chicken broth
  
• 3 cups coarsely cabbage, chopped
  
• 1 sweet potato (8 oz), cut into 1-inch chunks
  
• 2 large carrots, thickly slices (1½ cups)
  
• 1 large parsnip, peeled and thickly slices
  
• 1 large onion, coarsely chopped
  
• ½ tsp. ground black pepper
  
• 1 can (14½ oz) diced tomatoes, drained
  
• 1 zucchini, halved lengthwise and cut into ½-inch-thick slices
  
• ½ cup prepared pesto
  

Preparation:

• In heavy medium saucepan over high heat, place wheat berries, 3 cups of water and salt and bring to a boil. Reduce heat to low, cover, and simmer, checking often to make sure the water has not boiled away, until the wheat berries are very tender (about 2 to 2½ hours). Drain and cool or refrigerate until ready to use.
  
• In Dutch oven, combine broth, cabbage, sweet potato, carrots, parsnip, onion, pepper and remaining water. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, 10 minutes.
  
• Add tomatoes and zucchini. Cover and simmer until the vegetables are tender (about 10 minutes longer). Stir in wheat berries, heat through, and remove from the heat.
  
• Stir pesto into the soup or add pesto to individual serving
  
• NOTE: Wheat berries may be cooked up to 2 days ahead and kept refrigerated..
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 292 Calories, 10 g Protein, 43 g Carbohydrates, 8 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 1,160 mg Sodium

Creamy Roasted Garlic Soup

(makes 8 servings)

Ingredients:

• 1 head garlic, unpeeled
  
• 1 Tablespoon olive oil
  
• 1 large yellow onion, chopped
  
• 1 container (32 ounces) reduced-sodium chicken broth
  
• 1½ cups refrigerated prepared mashed potatoes
  
• 2 cups thinly sliced carrots
  
• 1 Tablespoon fresh rosemary, chopped
  
• 1 teaspoon dried basil
  
• 1 large bunch Swiss chard, stemmed and chopped (about 8 cups)
  
• 1 can (15 ounces) cannellini beans, rinsed and drained
  

Preparation:

• Preheat oven to 425 degrees F.
  
• Cut off top third of garlic and discard. Wrap garlic in foil and roast 40 minutes. Let cool. Squeeze roasted garlic from papery skin into small bowl and discard skin.
  
• In large-size saucepan, heat olive oil in over medium-high heat. Add onion and cook until translucent (about 5 minutes). Add chicken broth and one-third of the garlic. Bring to a boil, reduce heat, and simmer about 5 minutes.
  
• Puree potatoes and onion-broth mixture in food processor or blender until smooth. Return to pan. Stir in carrots, rosemary, basil and remaining garlic then cook over medium heat about 10 minutes, stirring often. Add chard. Return to a simmer and cook, stirring, 5 minutes. Add beans and cook for 5 minutes longer.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 130 Calories, 5 g Protein, 23 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 5 g Saturated Fat, 500 mg Sodium

Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
• 1⅓ cups sliced fresh mushrooms
  
• ½ cup chopped green onions
  
• 2¾ cups water
  
• 1½ tsp chicken-flavored bouillon granules
  
• ½ tsp dried thyme
  
• 1 tsp grated lemon rind
  
• 1 cup shredded carrot
  
• 2 tbsp chopped raisins
  
• Low-fat cooking spray
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
• Stir in raisins and mushroom mixture.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 mg sodium

Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• 2 tsp olive oil (or vegetable oil)
  
• ¾ cup carrots, peeled and chopped
  
• 1 cup green bell pepper, seeded and chopped
  li>½ cup mushrooms, sliced
  
• ¾ cup onion, chopped
  
• 1 (2¾ oz.) package wild rice, uncooked
  
• 1⅓ cups low-sodium chicken broth
  
• ¼ tsp salt
  
• ¼ tsp fresh ground pepper
  
• Fresh cilantro, chopped (optional)
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
• Let stand for about 5 minutes. Serve garnished with cilantro.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium

Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
• 1 medium onion, chopped
  
• ½ cup long grain rice, uncooked
  
• ½ cup dry lentils, drained and rinsed
  
• ¼ cup water
  
• 1 tsp lemon zest
  
• 1½ cups yellow summer squash and/or zucchini
  
• 1 chopped carrot
  
• ½ small eggplant, peeled and diced
  
• 2 cloves garlic, minced
  
• 2 tsp vegetable oil (or olive oil)
  
• 3 plum tomatoes, chopped
  
• ¼ cup fresh basil, shredded
  
• Parmesan cheese
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
• Sprinkle with Parmesan cheese as desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Peanut Fruit Salad

(makes 4-6 servings)

Ingredients:

• 1 (8 oz.) can pineapple, crushed
  
• 1 cup carrots, peeled and shredded
  
• 1 cup apples (or pears), chopped
  
• ½ cup peanuts
  
• ⅓ cup plain low-fat yogurt
  
• 2 tbsp peanut butter
  
• ¼ cup raisins (optional)
  

Preparation:

• Stir together the pineapple, carrots, apples, peanuts and raisins in a medium-sized bowl.
  
• Blend together the yogurt and peanut butter in another bowl.
  
• Add the yogurt dressing to the salad and stir to coat.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (113 g)): 158 Calories, 6 g Protein, 17 g carbohydrates, 3 g Dietary Fiber, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 44 mg sodium

Minted Carrot Ribbon Salad

(makes 4 servings)

Ingredients:

• 4 medium carrots, peel and discard
  
• 2 celery stalks, cut into 2” lengths and thinly slice
  
• 2 tbsp olive oil
  
• 2 tbsp lime juice
  
• 1 bunch green onions, cut into 2” lengths and shred lengthwise
  
• 2 tsp sugar
  
• 2 tbsp fresh mint, chopped
  
• ¼ cup peanuts, chopped
  
• ¼ tsp red pepper (or any color), crushed
  
• Salt and pepper, to taste
  

Preparation:

• In a medium bowl, half fill with cold water and add about 4-5 ice cubes.
  
• Pare off ribbons of carrot into the bowl of water from all 4 carrots.
  
• Add celery and green onions to bowl of water. Let vegetables stand in water until they curl up (about 20 minutes).
  
• Combine olive oil, lime juice, sugar, red pepper and mint in a small bowl. Season with salt and pepper to taste.
  
• Drain vegetables, arrange on plates and drizzle the dressing. Sprinkled with peanuts before serve.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (147 g)): 162 Calories, 4 g Protein, 14 g carbohydrates, 4 g Dietary Fiber, 11 g fat, 2 g saturated fat, 0 mg cholesterol, 94 mg sodium