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

Turkey Lettuce Wraps with Asian Pear

(makes 12 servings)

Ingredients:

• 1 lb. deli turkey, sliced into 4 thick pieces and chopped
• 1 medium onion, finely chopped
• 1 Tbsp. grated fresh ginger
• 1 clove garlic, minced
• ¼ cup hoisin sauce
• ⅓ cup barbecue sauce
• 1 large Asian pear, peeled and finely chopped
• 1 Tbsp. lime juice
• ¾ cup peeled, seeded, and chopped cucumber
• ¼ cup torn fresh mint leaves
• ¼ cup slivered almonds, lightly toasted
• 12 large Boston, butter, or iceberg lettuce leaves

Preparation:

• Coat large-size nonstick skillet with cooking spray over medium heat. Add turkey and onion and sauté, stirring, until the onion is tender (about 5 minutes).
• Stir in ginger, garlic, hoisin, and barbecue sauce. Reduce heat to low. Simmer 5 minutes. (Add a spoonful of water if mixture begins to look dry.)
• In small-size bowl, stir pear and lime juice, then set aside.
• Remove turkey mixture from heat. Stir in cucumber, mint, and almonds.
• Spoon warm turkey mixture into lettuce leaves and top with pear mixture.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 95 Calories, 8 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 2 g Fat, 0 g Saturated Fat, 631 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

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

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

Crunchy Cucumber Salad

(makes 4 servings)

Ingredients:

• 2 English or other unvaxed cucumbers, chopped into ¼” dice (about 3 cups)
  
• 1 green Serrano chile pepper, finely chopped (remove seeds if desired)
  
• ½ cup raw peanuts (toasted, unsalted ones will also work)
  
• 2-3 Tbsp. freshly squeezed lemon juice
  
• ¼ tsp. salt
  
• ½ tsp. sugar
  
• ⅛ tsp. ground red pepper
  
• 1 Tbsp. canola oil
  
• ¼ tsp. mustard seeds
  

Preparation:

• Place cucumbers and chile pepper in medium bowl. Chop peanuts in coffee grinder or food processor until reduced to coarse powder (not too fine, but no big chunks). Add to cucumbers along with lemon juice, salt, and sugar to taste. Mix well.
  
• Sprinkle red pepper in small pile on top of salad. Do not stir it in yet. Heat oil in small skillet over high heat. When oil begins to smoke, add mustard seeds and cover with lid or splatter screen. As soon as seeds stop sputtering, remove from heat and care fully pour oil over red pepper. Stir in dressing.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 152 Calories, 5 g Protein, 7 g Carbohydrates, 2 g Dietary Fiber, 12.5 g Fat, 1.5 g Saturated Fat, 150 mg Sodium

Chopped Chicken Salad With Apples And Walnuts

(makes 4 servings)

Ingredients:

• 1-2 cups chopped romaine lettuce
  
• 4-5 oz. chicken breast, cooked, cooled and chopped
  
• ½ cup canned chickpeas, rinsed and drained
  
• ½ Fuji or McIntosh apple, chopped
  
• ¼ cup chopped cucumber (with peel)
  
• ¼ cup chopped tomato
  
• ¼ cup chopped avocado
  
• ¼ cup chopped celery
  
• 2 scallions, finely chopped
  
• 1 Tbsp. chopped walnuts
  
• 2 Tbsp. reduced-calorie raspberry vinaigrette
  

Preparation:

• In large-size bowl, place lettuce then add chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with vinaigrette and toss to coat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 459 Calories, 36 g Protein, 45 g Carbohydrates, 14 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 653 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

Tabbouleh Salad with Lemon-Garlic Dressing

(makes 4 servings)

Ingredients:

• ¾ cups uncooked fine-grained cracked bulgur wheat
  
• 1½ cups boiling water
  
• 3 tomatoes, chopped
  
• 6 green onions, chopped
  
• 1 medium red bell pepper, seeded and chopped
  
• 1 cup cucumber, chopped
  
• ¾ cup fresh cilantro, chopped
  
• 3 tbsp fresh mint, chopped
  
• 1 can (15-16 oz.) garbanzo beans, drained
  

Lemon Garlic Dressing ingredients:

• ¼ cup fresh squeezed lemon juice
  
• 1 tbsp olive oil
  
• ½ tsp salt
  
• ¼ tsp fresh ground pepper
  
• 3 cloves garlic, chopped
  

Preparation:

• In a medium sized bowl, using a whisk, combine all dressing ingredients, set aside.
  
• In a medium sized bowl, place bulgur then add boiling water. Stir then let stand for about 60 minutes. Pour off any excess water and fluff with a fork.
  
• Stir in vegetables and garbanzo beans with the bulgur then toss with the dressing.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (325 g)): 291 Calories, 10 g Protein, 55 g carbohydrates, 12 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 621 mg sodium

Cucumber and Cantaloupe Salad

(makes 4 servings)

Ingredients:

• 1 medium cucumber
  
• 3 cups cantaloupe, cut into bite-size pieces
  
• 2 tbsp lemonade or limeade concentrate, undiluted
  
• 1 tbsp water
  
• 1 tsp vegetable oil
  
• ½ tsp chili powder
  

Preparation:

• Cut cucumber in half lengthwise then slice each half crosswise into small pieces.
  
• In a medium sized bowl, combine cucumber and cantaloupe.
  
• In a small sized bowl, combine juice concentrate, water, vegetable oil, chili powder and mix well then pour over cucumber and cantaloupe.
  
• mixture and toss well.
  
• Cover and chill completely before serving.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (208 g)): 100 Calories, 2 g Protein, 16 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 13 mg sodium