White Bean Dip with Pistachios and Cilantro

(makes 4 servings)

Ingredients:

• 1 can (15.5 oz.) cannellini beans, rinsed and drained
• 1 Tbsp. + 1 tsp. freshly squeezed lemon juice (about ¼ lemon)
• 1 tsp. ground coriander or crushed coriander seeds
• 1 clove garlic, halved
• 3 Tbsp. finely chopped cilantro
• 3 Tbsp. olive oil
• 3 Tbsp. finely chopped pistachios
• 1 Tbsp. finely chopped scallion (white part only)

Preparation:

• In blender or food processor, puree beans, lemon juice, coriander and garlic until smooth.
• Stir in cilantro, oil, pistachios and scallion. Season dip with salt and ground black pepper to taste. Serve with pita or raw vegetables, if desired.

Make 6 Servings:

Weight loss recipes Amount Per Serving (dip) : 145 Calories, 4 g Protein, 12 g Carbohydrates, 3 g Dietary Fiber, 9 g Fat, 1 g Saturated Fat, 169 mg Sodium

Scallion Pancakes with Dipping Sauce

(makes 4 servings)

Ingredients:

• 2 teaspoons sesame seeds
• 2 Tablespoons distilled white vinegar
• 2 teaspoons reduced-sodium soy sauce
• 1 teaspoon sugar
• 1 teaspoon red-pepper flakes
• 1 cup whole wheat flour
• 1 egg
• ¾ cup water
• 1 bunch (about 6) scallions, thinly sliced
• 1 clove garlic, minced
• ½ teaspoon salt
• 2 teaspoon canola oil

Preparation:

• Toast sesame seeds over medium heat in heavy pan about 5 minutes or until browned.
• Combine with vinegar, soy sauce, sugar and red-pepper flakes in small-size bowl and chill
• In medium-size bowl, whisk flour, egg, and water until smooth. Stir in scallions, garlic and salt.
• Heat 1 teaspoon of the oil in nonstick skillet over medium-high heat. Ladle batter by scant ¼-cup measures into skillet and smooth out to make 4 thin pancakes. Cook until golden brown on one side, about 3 minutes. Flip pancake and cook, 2 to 3 minutes more. Repeat with remaining oil and batter.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 167 Calories, 7 g Protein, 25 g Carbohydrates, 4 g Dietary Fiber, 5 g Fat, 1 g Saturated Fat, 411 mg Sodium

Thai Shrimp Lettuce Roll-Ups with Ginger-Melon Compote

(makes 8 servings)

Ingredients:

• 1½ cups sugar
• ½ cup water
• ¼ cup + 3 Tbsp. lime juice
• 1 piece fresh ginger, peeled and grated
• 1½ tsp. ground cardamom
• Ground red pepper
• 8 cups melon (about 4 lb.) cut into 3 x ¼ x ¼-inch sticks
• ⅓ cup peanut oil
• 2 Tbsp. mirin (rice wine)
• 1 scallion, finely chopped
• 1 tsp. minced garlic
• 1 tsp. mint
• ½ tsp. salt
• 1 lb. large shrimp, peeled and deveined
• 1 Tbsp. chopped fresh cilantro
• 1 Tbsp. fish sauce (nam pla)
• 8 Boston or red lettuce leaves

Preparation:

• In small-size saucepan, bring sugar and water to a boil. Reduce heat to low and simmer 3 minutes. Cool slightly.
• Stir in ¼ cup of the lime juice, ginger, cardamom, and red pepper to taste. Place in large-size bowl.
• Add melon and toss to coat. Cover and refrigerate until ready to serve.
• In medium-size bowl, whisk oil, mirin, half of the scallions, garlic, mint, and salt. Add shrimp and marinate in refrigerator up to 2 hours.
• Preheat grill. Coat grill basket with cooking spray. Transfer shrimp from marinade to basket and discard leftover marinade. Grill shrimp, turning once, until opaque (about 4 minutes).
• In small-size bowl, stir cilantro, fish sauce and remaining lime juice and scallions. Spoon into lettuce leaves. Divide shrimp among lettuce leaves and roll up. Top with melon compote and serve immediately.

Make 8 Servings:

Weight loss recipes Amount Per Serving : 352 Calories, 12 g Protein, 55 g Carbohydrates, 2 g Dietary Fiber, 10.5 g Fat, 2 g Saturated Fat, 421 mg Sodium