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

Wasabi Salmon Sandwiches

(makes 4 servings)

Ingredients:

• ¼ cup (2 ounces) fat-free mayonnaise
• ½ teaspoon wasabi paste (sold in the ethnic-food section of most supermarkets)
• 2 cup cooked wild salmon or canned cooked salmon, flaked with fork
• 8 thinly slices (½ ounces each) whole wheat bread, toasted
• 4 thinly slices red onion
• 4 thinly red bell pepper rings
• 4 Tablespoons sliced pickled ginger
• 1 cup arugul

Preparation:

• In a small-size bowl, combine the mayonnaise and wasabi paste until smooth. Start with ¼ teaspoon of the paste and add more to taste. Gently fold in the salmon.
• Place 4 slices of the bread on flat surface and top each with ½ cup of the salmon mixture, 1 onion slice (separated and evenly spread over salmon), 1 pepper ring, 1 tablespoon ginger, and ¼ cup arugula. Top sandwiches with the remaining bread slices.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 203 Calories, 14 g Protein, 21 g Carbohydrates, 3 g Dietary Fiber, 5.5 g Fat, 0.5 g Saturated Fat, 367 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

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

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

Tarragon Chicken Salad Sandwich

(makes 2 servings)

Ingredients:

• 1½ cups cooked chicken breast, cut into small cubes
• 3 Tablespoons light mayonnaise
• 2 Tablespoons reduced fat sour cream
• 1½ Tablespoons chopped tarragon
• 2 Tablespoons chopped almonds
• 1 rib celery, finely chopped
• 1 multigrain baguette (4 ounces), halved lengthwise

Preparation:

• Combine chicken, mayonnaise, sour cream, tarragon, almonds, and celery gently in bowl. Spoon chicken salad evenly onto baguette bottom. Top with lettuce, if you wish, and remaining baguettes slice. Cut in half and serve.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 408 Calories, 37 g Protein, 34 g Carbohydrates, 5 g Dietary Fiber, 14 g Fat, 3.5 g Saturated Fat, 538 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