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

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

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

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

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

Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 mg Sodium

Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 mg Sodium

Thai Noodle Salad

(makes 4 servings)

Ingredients:

• 6 oz. dried vermicelli, cook according to package instructions
  
  


• ¼ cup low-sodium soy sauce
  
  


• ¼ cup chicken broth (or vegetable broth)
  
  


• 2 tbsp peanut butter
  
  


• 1 tbsp fresh lime juice
  
  


• 1 tsp minced fresh ginger
  
  


• ½ tsp crushed red pepper
  
  


• 1 tsp minced garlic cloves
  
  


• 1½ cups chopped cooked chicken
  
  


• 1 red sweet pepper, seeded and cut into thin strips
  
  


• 3 green onions, cut diagonally into ½” pieces
  
  


• ¼ cup chopped fresh cilantro
  
  


• Lime wedges for garnish
  
  

Preparation:

• Combine soy sauce, chicken broth, peanut butter, lime juice, ginger, crushed red pepper in a medium-size saucepan. Cook over medium-low heat until peanut butter is melted.
  
  


• Add cooked pasta and toss to coat evenly.
  
  


• Stir in cooked chicken, sweet pepper, green onions and cilantro.
  
  


• Serve with lime wedges.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (185 g)): 317 Calories, 25 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 882 mg sodium

Thai Noodle Salad

(makes 4 servings)

Ingredients:

• 6 oz. dried vermicelli, cook according to package instructions
  
  


• ¼ cup low-sodium soy sauce
  
  


• ¼ cup chicken broth (or vegetable broth)
  
  


• 2 tbsp peanut butter
  
  


• 1 tbsp fresh lime juice
  
  


• 1 tsp minced fresh ginger
  
  


• ½ tsp crushed red pepper
  
  


• 1 tsp minced garlic cloves
  
  


• 1½ cups chopped cooked chicken
  
  


• 1 red sweet pepper, seeded and cut into thin strips
  
  


• 3 green onions, cut diagonally into ½” pieces
  
  


• ¼ cup chopped fresh cilantro
  
  


• Lime wedges for garnish
  
  

Preparation:

• Combine soy sauce, chicken broth, peanut butter, lime juice, ginger, crushed red pepper in a medium-size saucepan. Cook over medium-low heat until peanut butter is melted.
  
  


• Add cooked pasta and toss to coat evenly.
  
  


• Stir in cooked chicken, sweet pepper, green onions and cilantro.
  
  


• Serve with lime wedges.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (185 g)): 317 Calories, 25 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 882 mg sodium

Penne with Spring Vegetables

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 lb. fresh asparagus, trimmed and cut into small pieces
  
  


• 2½ cups cherry tomatoes, halved
  
  


• 2 cups yellow squash, cubed
  
  


• ¾ cups low sodium chicken broth
  
  


• 1 (16 oz.) package of penne pasta (cook according to package instructions, drain)
  
  


• 6 fresh basil leaves, thinly sliced
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Spray a large skillet with cooking spray then heat over medium heat.
  
  


• Add garlic and onion then cook for about 3 minutes, stirring often.
  
  


• Add asparagus and cook an additional 3 minutes.
  
  


• Stir in the tomatoes and squash and cook for about 3 minutes.
  
  


• Add the broth and reduce heat to medium low and simmer, uncovered for about 5 minutes. Add salt and pepper, to taste.
  
  


• Toss pasta with the vegetable mixture and basil then serve.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (296 g)): 330 Calories, 13 g Protein, 66 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 23 mg sodium

Penne with Spring Vegetables

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 lb. fresh asparagus, trimmed and cut into small pieces
  
  


• 2½ cups cherry tomatoes, halved
  
  


• 2 cups yellow squash, cubed
  
  


• ¾ cups low sodium chicken broth
  
  


• 1 (16 oz.) package of penne pasta (cook according to package instructions, drain)
  
  


• 6 fresh basil leaves, thinly sliced
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Spray a large skillet with cooking spray then heat over medium heat.
  
  


• Add garlic and onion then cook for about 3 minutes, stirring often.
  
  


• Add asparagus and cook an additional 3 minutes.
  
  


• Stir in the tomatoes and squash and cook for about 3 minutes.
  
  


• Add the broth and reduce heat to medium low and simmer, uncovered for about 5 minutes. Add salt and pepper, to taste.
  
  


• Toss pasta with the vegetable mixture and basil then serve.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (296 g)): 330 Calories, 13 g Protein, 66 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 23 mg sodium

Tortillas with Cucumbers and Eggplant

(makes 2 servings)

Ingredients:

• 4 tbsp olive oil
  
  


• 1 medium eggplant, thinly sliced
  
  


• ⅓ cup fresh mint, chopped
  
  


• ⅓ cup cilantro, chopped
  
  


• 2 tbsp chives, chopped
  
  


• 1 green chili, seeded and thinly sliced
  
  


• 7 oz. low-fat yogurt
  
  


• 2 tbsp mayonnaise
  
  


• 2 large flour tortillas
  
  


• Salt and pepper to taste
  
  


• Paprika to garnish
  
  

Preparation:

• Heat the olive oil in a frying pan. Add the eggplant and sauté until golden brown (about 10 minutes). Drain and set aside to cool.
  
  


• In a medium bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Add salt and pepper to taste.
  
  


• Arrange the eggplant slices over the tortillas.
  
  


• Spread yogurt sauce evenly over eggplant.
  
  


• Arrange cucumber slices on top of sauce.
  
  


• Roll up each tortilla and sprinkle paprika to garnish and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 filled tortilla (250 g)): 303 Calories, 9 g Protein, 42 g carbohydrates, 6 g Dietary Fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 292 mg sodium

Tortillas with Cucumbers and Eggplant

(makes 2 servings)

Ingredients:

• 4 tbsp olive oil
  
  


• 1 medium eggplant, thinly sliced
  
  


• ⅓ cup fresh mint, chopped
  
  


• ⅓ cup cilantro, chopped
  
  


• 2 tbsp chives, chopped
  
  


• 1 green chili, seeded and thinly sliced
  
  


• 7 oz. low-fat yogurt
  
  


• 2 tbsp mayonnaise
  
  


• 2 large flour tortillas
  
  


• Salt and pepper to taste
  
  


• Paprika to garnish
  
  

Preparation:

• Heat the olive oil in a frying pan. Add the eggplant and sauté until golden brown (about 10 minutes). Drain and set aside to cool.
  
  


• In a medium bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Add salt and pepper to taste.
  
  


• Arrange the eggplant slices over the tortillas.
  
  


• Spread yogurt sauce evenly over eggplant.
  
  


• Arrange cucumber slices on top of sauce.
  
  


• Roll up each tortilla and sprinkle paprika to garnish and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 filled tortilla (250 g)): 303 Calories, 9 g Protein, 42 g carbohydrates, 6 g Dietary Fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 292 mg sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
  


• 6 flour tortillas, 6” – 8” in diameter
  
  


• 1½ tbsp chili powder
  
  


• 1 cup no-fat sour cream
  
  


• 2 tsp dried oregano
  
  


• 1 tsp ground cumin
  
  


• 1 tbsp prepared horseradish
  
  


• 6 cups lettuce, shredded
  
  


• 1 large tomato, chopped
  
  


• ½ large red onion, chopped
  
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
  


• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
  


• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
  


• Cut beef into ⅛” slices.
  
  


• Warm tortillas according to package instructions.
  
  


• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
  


• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
  


• Divide beef into equal portions and top each tortilla with beef.
  
  


• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 mg sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
  


• 6 flour tortillas, 6” – 8” in diameter
  
  


• 1½ tbsp chili powder
  
  


• 1 cup no-fat sour cream
  
  


• 2 tsp dried oregano
  
  


• 1 tsp ground cumin
  
  


• 1 tbsp prepared horseradish
  
  


• 6 cups lettuce, shredded
  
  


• 1 large tomato, chopped
  
  


• ½ large red onion, chopped
  
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
  


• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
  


• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
  


• Cut beef into ⅛” slices.
  
  


• Warm tortillas according to package instructions.
  
  


• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
  


• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
  


• Divide beef into equal portions and top each tortilla with beef.
  
  


• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 mg sodium

Pasta with Peas and Basil Cream Sauce

(makes 4 servings)

Ingredients:

• 6 oz. bowtie, penne or your favorite pasta
  
  


• 1 cup fresh or frozen peas, drained
  
  


• 1 (12 oz.) can of non-fat evaporated milk
  
  


• 1 tbsp all-purpose flour
  
  


• 2 tbsp fresh thyme, chopped
  
  


• 1 clove garlic, smashed and finely chopped
  
  


• 2 oz. prosciuitto, chopped
  
  


• ¼ cup shredded Parmesan cheese
  
  

Optional garnishes (Nutrition Facts are calculated without these items):

• 1 tbsp shredded Parmesan cheese
  
  


• Fresh ground black pepper
  
  


• 1 tbsp fresh thyme, chopped
  
  

Preparation:

• In a serving bowl, cook pasta according to package instructions, drain, then set aside.
  
  


• While the pasta is cooking. In a mediusized saucepan, add about ½ cup of water and bring to boil. Cook peas for about 10 minutes then drain and discard remaining water in saucepan. Return peas to saucepan.
  
  


• Whisk together the milk and flour in a small-sized bowl then pour over the peas. Add the thyme and garlic then stir to combine. Raise heat to medium and stir until thickened.
  
  


• Add the Parmesan cheese and prosciutto and continue stirring until cheese is melted and mixture is combined then pour over the pasta.
  
  


• Toss pasta until well-coated with the sauce then serve with optional garnishes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 331 Calories, 22 g Protein, 51 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 609 mg sodium

Pasta with Peas and Basil Cream Sauce

(makes 4 servings)

Ingredients:

• 6 oz. bowtie, penne or your favorite pasta
  
  


• 1 cup fresh or frozen peas, drained
  
  


• 1 (12 oz.) can of non-fat evaporated milk
  
  


• 1 tbsp all-purpose flour
  
  


• 2 tbsp fresh thyme, chopped
  
  


• 1 clove garlic, smashed and finely chopped
  
  


• 2 oz. prosciuitto, chopped
  
  


• ¼ cup shredded Parmesan cheese
  
  

Optional garnishes (Nutrition Facts are calculated without these items):

• 1 tbsp shredded Parmesan cheese
  
  


• Fresh ground black pepper
  
  


• 1 tbsp fresh thyme, chopped
  
  

Preparation:

• In a serving bowl, cook pasta according to package instructions, drain, then set aside.
  
  


• While the pasta is cooking. In a mediusized saucepan, add about ½ cup of water and bring to boil. Cook peas for about 10 minutes then drain and discard remaining water in saucepan. Return peas to saucepan.
  
  


• Whisk together the milk and flour in a small-sized bowl then pour over the peas. Add the thyme and garlic then stir to combine. Raise heat to medium and stir until thickened.
  
  


• Add the Parmesan cheese and prosciutto and continue stirring until cheese is melted and mixture is combined then pour over the pasta.
  
  


• Toss pasta until well-coated with the sauce then serve with optional garnishes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 331 Calories, 22 g Protein, 51 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 609 mg sodium

Mostaccioli With Beans

(makes 6 servings)

Ingredients:

• 3 cups uncooked mostaccioli pasta (or similar pasta shape like penne)
  
  


• 2 red bell peppers, seeded and chopped
  
  


• ½ lb. fresh asparagus, trimmed and cut into small sized pieces
  
  


• 1 onion, chopped (½ cup)
  
  


• 2 cloves garlic, minced
  
  


• 1 (14.5oz.) can diced tomatoes, undrained
  
  


• ½ cup low sodium vegetable or chicken broth
  
  


• 1 tbsp chopped fresh or ½ tsp dried rosemary leaves, crumbled
  
  


• 2 cups lightly packed fresh spinach leaves
  
  


• 1 (15oz.) can cannellini beans, drained
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• Low-fat cooking spray
  
  

Preparation:

• Cook and drain pasta according to package instructions.
  
  


• While pasta is cooking, spray a 4-quart Dutch oven with low-fat cooking spray and heat over medium-high heat.
  
  


• Cook asparagus, red bell pepper, onion and garlic until vegetables are crisp-tender (about 6 minutes).
  
  


• Add tomatoes, broth, and rosemary to vegetable mixture and stir until blended.
  
  


• Reduce heat and simmer, uncovered for 3 minutes.
  
  


• Stir in cannellini beans and spinach and simmer until spinach is wilted.
  
  


• Toss vegetable mixture with the cooked pasta and sprinkle with Parmesan cheese as desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (324 g)): 313 Calories, 14 g Protein, 62 g carbohydrates, 7 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 467 mg sodium

Mostaccioli With Beans

(makes 6 servings)

Ingredients:

• 3 cups uncooked mostaccioli pasta (or similar pasta shape like penne)
  
  


• 2 red bell peppers, seeded and chopped
  
  


• ½ lb. fresh asparagus, trimmed and cut into small sized pieces
  
  


• 1 onion, chopped (½ cup)
  
  


• 2 cloves garlic, minced
  
  


• 1 (14.5oz.) can diced tomatoes, undrained
  
  


• ½ cup low sodium vegetable or chicken broth
  
  


• 1 tbsp chopped fresh or ½ tsp dried rosemary leaves, crumbled
  
  


• 2 cups lightly packed fresh spinach leaves
  
  


• 1 (15oz.) can cannellini beans, drained
  
  


• ⅓ cup low-fat Parmesan cheese
  
  


• Low-fat cooking spray
  
  

Preparation:

• Cook and drain pasta according to package instructions.
  
  


• While pasta is cooking, spray a 4-quart Dutch oven with low-fat cooking spray and heat over medium-high heat.
  
  


• Cook asparagus, red bell pepper, onion and garlic until vegetables are crisp-tender (about 6 minutes).
  
  


• Add tomatoes, broth, and rosemary to vegetable mixture and stir until blended.
  
  


• Reduce heat and simmer, uncovered for 3 minutes.
  
  


• Stir in cannellini beans and spinach and simmer until spinach is wilted.
  
  


• Toss vegetable mixture with the cooked pasta and sprinkle with Parmesan cheese as desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (324 g)): 313 Calories, 14 g Protein, 62 g carbohydrates, 7 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 467 mg sodium