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

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

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

Smoky Tomato Soup

(makes 4 servings)

Ingredients:

• 1 can (28 oz.) fire-roasted tomatoes
  
• ½ sweet onion, sliced
  
• 1 cup low-sodium vegetable broth
  
• 1 cup water
  
• 1 Tbsp. smoked paprika
  
• ¼ tsp. chipotle chili powder
  
• 1 cup buttermilk
  
• ¼ cup fat-free Greek yogurt
  
• 1 avocado, sliced
  

Preparation:

• Preheat oven to 350 degrees F. Pour tomatoes (with juice) into an 11" x 17" baking dish. Scatter onions on top and bake until mixture is thick and onions begin to brown (about 60 minutes).
  
• Transfer mixture to blender. Add broth, water, paprika, and chili powder then puree until smooth. Warm soup over medium-low heat until bubbling (about 5 minutes). Add buttermilk and stir to combine.
  
• Ladle into 4 soup bowls. Garnish each with 1 Tbsp. of yogurt and one-quarter of avocado slices.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 180 Calories, 6 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1.5 g Saturated Fat, 550 mg Sodium

Ginger Cantaloupe Smoothie

(makes 1 servings)

Ingredients:

• 20 ice cubes
  
• 2 cups cubed cantaloupe (about ½ melon)
  
• 6 oz low-fat plain yogurt
  
• 3 Tbsp. sugar
  
• ½ grated fresh ginger
  

Preparation:

• Combine ice cubes, cantaloupe, yogurt, sugar and ginger in blender and puree until smooth. Taste and add more sugar if desired.
  

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

Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
• 4 scallions, sliced
  
• 1 small red bell pepper, cut into thin strips
  
• ½ cup reduced-sodium chicken broth
  
• 2 minced cloves garlic
  
• 4 eggs
  
• 1 cup sliced avocado
  
• 4 Tbsp. fat-free Greek yogurt
  
• 4 Tbsp. salsa
  
• 8 corn tortillas (6-inch diameter), toasted
  
• dash of hot-pepper sauce (optional)
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Cranberry Pecan Scones

(makes 8 servings)

Ingredients:

• 2 cups whole wheat pastry flour
  
• 1 cup chopped pecans
  
• 2 teaspoons baking powder
  
• ½ teaspoon baking soda
  
• ½ teaspoon salt
  
• 1¼ cups low-fat vanilla yogurt
  
• 2 Tablespoon canola oil
  
• 1 teaspoon freshly grated orange zest
  
• ⅔ cup dried sweetened cranberries
  
• Low-fat cooking spray
  

Preparation:

• Preheat oven to 400 degrees F. Lightly coat a 9-inch round baking pan with cooking spray.
  
• In large-size bowl, whisk flour, pecans, baking powder, baking soda and salt.
  
• In small-size bowl, whisk yogurt, oil and orange zest.
  
• Make a well in center of flour mixture. Add yogurt mixture and cranberries. Stir until blended.
  
• Press into prepared pan. Score dough with knife to form 8 triangles. Bake until lightly browned and a wooden toothpick inserted in the center comes out clean (about 20-25 minutes).
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 308 Calories, 6 g Protein, 38 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, 1.5 g Saturated Fat, 350 mg Sodium

Raspberry Yogurt Parfait

(makes 1 servings)

Ingredients:

• ½ cup raspberries
  
• 1 tsp. freshly squeezed lemon juice
  
• 1 cup low-fat vanilla yogurt
  

Preparation:

• Toss raspberries and lemon juice in bowl. Alternate layers of yogurt and raspberries in parfait dish.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 230 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 2 g Saturated Fat, 150 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

Breakfast in a Muffin

(makes 12 servings)

Ingredients:

• 1¼ cups finely crushed whole grain wheat or bran cereal
  
• ¾ cup all-purpose flour
  
• ½ cup stone-ground whole wheat flour
  
• 2 teaspoons baking powder
  
• ½ teaspoon baking soda
  
• 1 teaspoon ground cinnamon
  
• ½ teaspoon ground ginger
  
• ¼ teaspoon ground nutmeg
  
• 1 teaspoon grated orange zest
  
• ½ teaspoon salt
  
• 2 egg whites or ¼ cup Egg Beaters
  
• 3 Tablespoons extra virgin olive oil
  
• 1 teaspoon vanilla extract
  
• ½ cup packed brown sugar
  
• ½ cup fat-free plain yogurt
  
• ½ cup orange juice
  
• ⅓ cup raisins
  
• 1¼ cups fresh or frozen blueberries
  
• 1½ Tablespoon coarsely chopped almonds
  
• 1 Tablespoon turbinado sugar
  

Preparation:

• Preheat oven to 400 degrees F. Line 12-cup muffin pan with paper liners.
  
• In a large-size bowl, whisk together with cereal, flours, baking powder, baking soda, cinnamon, ginger, nutmeg, orange zest and salt.
  
• Combine egg whites, oil and vanilla in bowl. Whisk in brown sugar, yogurt and orange juice. Stir into dry ingredients until just blended. Fold in raisins and blueberries. Spoon into muffin cups.
  
• In small-size bowl, stir almonds and turbinado sugar. Sprinkle by rounded ½ teaspoons over each muffin.
  
• Bake until top of muffin springs back when lightly touched (about 20-25 minutes). Cool on rack in pan about 2 minutes. Transfer to rack and cool completely.
  

Make 12 Servings:

Weight loss recipes Amount Per Serving : 168 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 0.5 g Saturated Fat, 245 mg Sodium

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
• 4 cups torn fresh spinach leaves, thawed and drained
  
• 1 jalapeño pepper, seeded and minced
  
• 6 (8-inch) flour tortillas
  
• 2 green onions, thinly sliced
  
• 1 (8oz.) carton of non-fat sour cream
  
• ¼ cup plain, non-fat yogurt
  
• ¼ tsp salt
  
• ½ cup 1% milk
  
• 2 tbsp all-purpose flour
  
• ¼ tsp ground cumin
  
• ⅓ cup shredded cheddar cheese
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
• Top with salsa and chopped green onions as desired.
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium