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

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

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

Edamame, Tomato and Pecorino Bruschetta

(makes 6 servings)

Ingredients:

• 1 cup (8 oz.) shelled edamame
• 1 cup (8 oz.) grape tomatoes, quartered
• 4 tsp. extra virgin olive oil
• 1½ tsp. balsamic vinegar
• 2 Tbsp. shredded pecorino romano cheese
• ¼ tsp. salt
• ⅛ tsp. freshly ground black pepper
• 6 slices country style multigrain bread

Preparation:

• In small-size saucepan over medium-high heat. Bring ¾ cup of water to a boil.
• Add edamame and cook 5 minutes; drain and transfer to medium bowl. Stir in tomatoes, 3 tsp. of oil, vinegar, cheese, salt, and pepper.
• Heat grill pan over medium-high heat. Brush 1 side of each slice of bread with remaining oil.
• Grill bread about 1 minute per side or until well toasted. Transfer to serving platter and top each slice with ¼ cup of edamame mixture.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 123 Calories, 6 g Protein, 14 g Carbohydrates, 4 g Dietary Fiber, 5 g Fat, 1 g Saturated Fat, 230 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

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

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

Tossed Greens With Watermelon & Feta Cheese

(makes 6 servings)

Ingredients:

• 1 Tablespoon white wine vinegar
  
• 2 thin slices jalapeño chile pepper, seeds removed
  
• 2 teaspoons raspberry, strawberry, or currant jelly
  
• ¼ teaspoon salt
  
• ⅛ teaspoon ground black pepper
  
• ⅛ teaspoon minced garlic
  
• 3½ cups watermelon, seeds removed, flesh cut into ½-inch dice
  
• 1 teaspoon olive oil
  
• 6 cup torn mixed salad greens
  
• 1 small red onion, sliced
  
• ⅓ cup crumbled feta cheese (or fresh mozzarella if you don't like feta)
  

Preparation:

• In a blender or food processor, combine the vinegar, chile pepper, jelly, salt, black pepper, garlic, and ¼ cup of the watermelon. Process until smooth.
  
• With the machine still running, drizzle in oil. Chill in the jar until ready to serve. Shake well before using.
  
• In a large-size bowl, toss the greens with dressing in large bowl. Mound in center of large flat serving dish.
  
• Surround with the remaining watermelon and sprinkle with the onion. Crumble cheese on top. Season with more black pepper to taste.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 70 Calories, 2 g Protein, 10 g Carbohydrates, 1 g Dietary Fiber, 2.5 g Fat, 1.5 g Saturated Fat, 198 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

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• ¼ cup shallots, chopped (or onions)
  
• 1 clove garlic, minced
  
• 1 tsp fresh thyme, snipped
  
• ¼ tsp salt
  
• ¼ tsp freshly ground black pepper
  
• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
• 1 tbsp olive oil
  
• ½ tbsp balsamic vinegar
  
• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
• Toss tomatoes with the Mozzarella in a large bowl.
  
• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 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

Lemon Rice with Zucchini and Feta Cheese

(makes 4 servings)

Ingredients:

• 3 tbsp olive oil
  
• 1 sliced onion
  
• 1 small lemon, peeled and sliced
  
• 3 crushed garlic cloves
  
• 1 cup long-grain rice
  
• 2 cups low-sodium vegetable broth
  
• 1 tbsp chopped fresh rosemary
  
• 1 sliced large zucchini
  
• 2 red bell peppers, remove stem, seeds, and membranes, cut into quarters
  
• 1 yellow bell pepper, remove stem, seeds, and membranes, cut into quarters
  
• 4 ounces feta cheese
  

Preparation:

• Heat 2 tbsp olive oil over medium-high heat in a medium-size saucepan. Add the onion and sauté for about 3 minutes.
  
• Add the lemon, garlic and sauté for about 2 minutes.
  
• Add the rice, vegetable broth, rosemary and bring to a boil then reduce heat to medium. Partially cover the saucepan and let simmer until broth is completely absorbed and rice is just tender (about 15-20 minutes).
• Add more vegetable broth if mixture becomes too dry.
  
• Roast the peppers:
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
  • Bake in oven at 425 degrees F until skin is blackened and blistered (about 20 minutes).
    
  • Remove peppers from oven and place in a paper bag. Close bag and let cool for about 10 minutes.
    
  • Remove and discard skins then slice each pepper.
    
• Heat the remaining 1 tbsp olive oil on medium-high heat in a large-size frying pan, then add the zucchini and cook until the zucchini begins to soften (about 5 minutes) then reduce heat to medium.
  
• Add the peppers, rice and feta cheese to the frying pan then gently fold ingredients together. Cook for an additional minute until heated through then serve warm.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (431 g)): 406 Calories, 12 g Protein, 51 g carbohydrates, 4 g Dietary Fiber, 18 g fat, 6 g saturated fat, 25 mg cholesterol, 360 mg sodium

Egg, Bacon & Cheese Breakfast Sandwich

(makes 1 servings)

Ingredients:

• 3 large egg whites
• 1 multigrain English muffin
• 1 oz Canadian bacon, cooked
• 1 slice (1 oz) low-fat sharp Cheddar cheese
• 1 cup fresh blueberries

Preparation:

• Scramble egg whites and place on half of toasted English muffin. Add Canadian bacon and cheese and top with muffin half. Serve with blueberries and 1 cup green tea or coffee.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 29 g Protein, 55 g Carbohydrates, 8 g Dietary Fiber, 7 g Fat, 3 g Saturated Fat, 871 mg Sodium

Creamy Polenta with Cherry Tomato Relish

(makes 8 servings)

Ingredients:

• 6 cups cherry tomatoes
  
• Low-fat cooking spray
  
• 1 tbsp olive oil
  
• ¼ cup sliced shallots
  
• 1½ tbsp sugar
  
• ¾ cup dry white wine
  
• 1½ tsp divided salt
  
• ¼ tsp fresh ground pepper
  
• 2 cups 1% low-fat milk
  
• 1 cup dry polenta
  
• ½ cup shaved fresh Parmesan cheese
  

Preparation:

• Preheat oven to 425 degrees F.
  
• Spray a shallow roasting pan with low-fat cooking spray.
  
• Cut slits at bottom of each cherry tomato then place stem-side down in roasting pan. Bake at 425 degrees F for 20 minutes. Reduce heat to 375 degrees F and continue to bake for another 45 minutes. Remove from oven, cover with aluminum foil and let stand for 10-15 minutes.
  
• Heat olive oil in a large-size skillet over medium-high heat. Add shallots and sauté until lightly browned (about 5 minutes).
  
• Add white wine, reduce to medium-low heat and simmer for 5 minutes.
  
• Add 11/2 tsp of the salt and the pepper.
  
• Remove from heat, stir in tomatoes, cover and set aside.
  
• In a large-size saucepan, add milk and water and bring to a boil then remove from heat.
  
• Gradually add dry polenta while stirring constantly with a whisk. Cover and cook for 2 minutes over medium-low heat.
  
• Add 1 tsp salt, cover and let stand until polenta reaches a thick consistency (about 5 minutes), stirring occasionally.
  
• Pass the tomato relish and Parmesan shavings at the table.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 184 Calories, 7 g Protein, 25 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 2 g saturated fat, 7 mg cholesterol, 596 mg sodium

Potato Tortilla

(makes 4 servings)

Ingredients:

• 5 tsp. olive oil
  
• 1 C chopped cooked potatoes
  
• ¼ C chopped onion
  
• ½ tsp. salt Pinch smoked paprika (optional)
  
• 6 large eggs
  
• ¼ C half-and-half or milk
  
• ½ C shredded Manchego or White Cheddar Cheese
  
• ⅓ C finely chopped yellow bell pepper
  
• ¼ tsp. thyme
  

Preparation:

• Heat olive oil over medium-high heat in a 10” cast-iron skillet. Add potatoes, onion, salt, and paprika (if using). Cook and stir for 5 minutes or until potatoes are golden brown.
  
• Beat eggs in medium-size bowl. Add half-and-half. Stir in cheese, bell pepper and thyme. Pour over potatoes and onion. Cook over low heat for 10 minutes or until eggs are set. Garnish with chives or scallions, if desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 259 Calories, 14 g Protein, 11 g Carbohydrates, 1 g Dietary Fiber, 18 g Fat, 6 g Saturated Fat, 495 mg Sodium

Turkey Bacon Omelet

(makes 2 servings)

Ingredients:

• 6 sun-dried tomato halves
  
• 2 plum tomatoes, quartered lengthwise and thinly sliced
  
• 2 thin strips turkey bacon, cooked and crumbled
  
• 2 Tbsp. crumbled ricotta salata cheese ( or goat cheese)
  
• 2 large eggs
  
• 3 egg whites
  
• 1 Tbsp. water
  
• 2 Tbsp. chives or scallions, chopped
  
• ¼ tsp. salt
  
• ¼ tsp. freshly ground black pepper
  
• 1 tsp. olive oil
  

Preparation:

• In a small-size dish, place sun-dried tomatoes then add boiling water to cover and let stand until softened (about 15 minutes). Drain and chop.
  
• In a small-size bowl, combine sun-dried tomatoes, plum tomatoes, bacon, and ricotta.
  
• In a another bowl, whisk together with the eggs, egg whites, water, chives, salt, and pepper until slightly frothy.
  
• In 10" nonstick skillet, heat ½ tsp. olive oil over medium heat then add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting edges with spatula and tilting pan, allowing uncooked mixture to flow underneath.
  
• Spoon half of tomato mixture down center of cooked egg when the eggs are almost set. Loosen edges of omelet with spatula and fold sides over filling. Slide onto warm plate. Repeat with remaining oil and egg and tomato mixtures.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 215 Calories, 17 g Protein, 8 g Carbohydrates, 2 g Dietary Fiber, 13 g Fat, 7 g Saturated Fat, 800 mg Sodium

Roasted Eggplant, Tomato and Arugula Salad

(makes 4 servings)

Ingredients:

• 2 medium eggplants, cut into ¾” slices
  
• 2 tbsp olive oil
  
• 1 tbsp fresh lemon juice
  
• 2 tbsp cilantro, chopped
  
• 1½ cups red cherry tomatoes (or yellow), halved
  
• 1 tsp sugar
  
• 2 garlic cloves, crushed
  
• 4 tbsp feta cheese, crumbled
  
• 3 cups arugula
  
• 4 tbsp balsamic vinegar
  

Preparation:

• Preheat oven to broil.
  
• Place eggplant on a foil-lined broiler pan and brush with 1 tbsp olive oil then drizzle lemon juice over slices.
• Broil eggplant for about 8 to 10 minutes, turning once until golden and tender, then sprinkle with cilantro.
  
• Heat 1 tsp of the olive oil to medium-high heat in a medium skillet. Add tomatoes, sugar, garlic and sauté until softened but not mushy (about 1 to 2 minutes). Reduce heat to low.
  
• Arrange eggplant on salad plates. Divide feta cheese and mound on each plate on top of eggplant. Divide tomatoes and place on top of feta cheese then top with arugula leaves.
  
• In the skillet, under low heat, add the remaining oil and balsamic vinegar and heat through for about 30 seconds.
• Drizzle dressing over each salad.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (396 g)): 181 Calories, 5 g Protein, 23 g carbohydrates, 8 g Dietary Fiber, 10 g fat, 2 g saturated fat, 8 mg cholesterol, 128 mg sodium