Wild Rice Salad with Apples and Dried Cherries

(makes 8 servings)

Ingredients:

• 6 (¼ oz.) fast-cooking wild rice, cook according to package instructions. Don’t add butter or margarine if included in instructions
  
  


• 1 cup unpeeled and chopped apple
  
  


• ½ cup chopped celery
  
  


• 1 cup chopped green bell pepper
  
  


• ⅔ cup chopped dried cherries
  
  


• 2 tbsp soy sauce
  
  


• 2 tsp sugar
  
  


• 2 tbsp water
  
  


• 2 tsp cider vinegar
  
  

Preparation:

• Spread cooked rice in an even layer on a cookie sheet for about 10 minutes or until cool.
  
  


• In a medium sized bowl, combine apple, celery, green bell pepper and cherries.
  
  


• In a separate bowl, combine soy sauce, water, sugar and vinegar until sugar dissolves.
  
  


• Add soy sauce mixture and rice to apple mixture and toss ingredients until well-coated.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (125 g)): 140 Calories, 4 g Protein, 31 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 266 mg sodium

Wild Rice Salad with Apples and Dried Cherries

(makes 8 servings)

Ingredients:

• 6 (¼ oz.) fast-cooking wild rice, cook according to package instructions. Don’t add butter or margarine if included in instructions
  
  


• 1 cup unpeeled and chopped apple
  
  


• ½ cup chopped celery
  
  


• 1 cup chopped green bell pepper
  
  


• ⅔ cup chopped dried cherries
  
  


• 2 tbsp soy sauce
  
  


• 2 tsp sugar
  
  


• 2 tbsp water
  
  


• 2 tsp cider vinegar
  
  

Preparation:

• Spread cooked rice in an even layer on a cookie sheet for about 10 minutes or until cool.
  
  


• In a medium sized bowl, combine apple, celery, green bell pepper and cherries.
  
  


• In a separate bowl, combine soy sauce, water, sugar and vinegar until sugar dissolves.
  
  


• Add soy sauce mixture and rice to apple mixture and toss ingredients until well-coated.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (125 g)): 140 Calories, 4 g Protein, 31 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 266 mg sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• ¼ cup shallots, chopped (or onions)
  
  


• 1 clove garlic, minced
  
  


• 1 tsp fresh thyme, snipped
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
  


• 1 tbsp olive oil
  
  


• ½ tbsp balsamic vinegar
  
  


• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
  


• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
  


• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
  


• Toss tomatoes with the Mozzarella in a large bowl.
  
  


• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Waldorf Salad

(makes 4 servings)

Ingredients:

• 4 medium apples, cubed
  
  


• 3 stalks of celery, thinly sliced
  
  


• ½ cup plain low-fat yogurt (or vanilla)
  
  


• ⅓ cup raisins
  
  


• ⅓ cup walnuts, chopped
  
  

Preparation:

• In a medium bowl, combine apples, celery, raisins, and walnuts. Stir.
  
  


• Add yogurt and stir together with all ingredients.
  
  


• Chill to blend flavors or enjoy right away.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (147 g)): 142 Calories, 3 g Protein, 25 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 32 mg sodium

Waldorf Salad

(makes 4 servings)

Ingredients:

• 4 medium apples, cubed
  
  


• 3 stalks of celery, thinly sliced
  
  


• ½ cup plain low-fat yogurt (or vanilla)
  
  


• ⅓ cup raisins
  
  


• ⅓ cup walnuts, chopped
  
  

Preparation:

• In a medium bowl, combine apples, celery, raisins, and walnuts. Stir.
  
  


• Add yogurt and stir together with all ingredients.
  
  


• Chill to blend flavors or enjoy right away.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (147 g)): 142 Calories, 3 g Protein, 25 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 32 mg sodium

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
  


• 3 tbsp vegetable oil (or canola oil)
  
  


• 1 tbsp orange zest, grated
  
  


• ½ cup freshly squeezed orange juice
  
  


• 1 tbsp lemon zest, grated
  
  


• ¼ cup cilantro, chopped
  
  


• ½ tsp paprika
  
  


• Salt and pepper to taste
  
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
  


• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
  


• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
  


• 3 tbsp vegetable oil (or canola oil)
  
  


• 1 tbsp orange zest, grated
  
  


• ½ cup freshly squeezed orange juice
  
  


• 1 tbsp lemon zest, grated
  
  


• ¼ cup cilantro, chopped
  
  


• ½ tsp paprika
  
  


• Salt and pepper to taste
  
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
  


• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
  


• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 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

Carrot and Orzo Salad with Fresh Dill

(makes 8 servings)

Ingredients:

• 3 pounds carrots, peeled and sliced diagonally into 2” pieces
  
  


• 1 pound orzo pasta
  
  


• ½ cup loosely pack fresh dill, chopped
  
  


• 5 large garlic cloves, unpeeled
  
  


• ¼ cup olive oil, divided
  
  


• 4 scallions, white and light green parts only, chopped
  
  


• Juice of 2 lemons
  
  


• Zest from the 2 lemons
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Preheat oven to 450 degrees F.
  
  


• Toss carrots and garlic cloves with 2 tbsp of the olive oil in a small-sized bowl. Spread on a rimmed baking sheet and bake until carrots are browned and tender (about 15-20 minutes). Remove from oven and let cool for about 10-15 minutes.
  
  


• In a small-sized bowl, squeeze out pulp from garlic cloves and discard skins. Mash pulp with the back side of a spoon until it resembles a paste.
  
  


• Cook orzo according to package instructions. Drain in a colander (do not rinse) then remove to a large-sized bowl. Toss with remaining olive oil then add carrots.
  
  


• Combine lemon juice, zest, scallions and garlic paste in a small bowl. Mix in dill then pour over orzo mixture and toss until combined. Season with salt and pepper.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (256 g)): 221 Calories, 5 g Protein, 36 g carbohydrates, 6 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 62 mg sodium

Carrot and Orzo Salad with Fresh Dill

(makes 8 servings)

Ingredients:

• 3 pounds carrots, peeled and sliced diagonally into 2” pieces
  
  


• 1 pound orzo pasta
  
  


• ½ cup loosely pack fresh dill, chopped
  
  


• 5 large garlic cloves, unpeeled
  
  


• ¼ cup olive oil, divided
  
  


• 4 scallions, white and light green parts only, chopped
  
  


• Juice of 2 lemons
  
  


• Zest from the 2 lemons
  
  


• Salt and pepper, to taste
  
  

Preparation:

• Preheat oven to 450 degrees F.
  
  


• Toss carrots and garlic cloves with 2 tbsp of the olive oil in a small-sized bowl. Spread on a rimmed baking sheet and bake until carrots are browned and tender (about 15-20 minutes). Remove from oven and let cool for about 10-15 minutes.
  
  


• In a small-sized bowl, squeeze out pulp from garlic cloves and discard skins. Mash pulp with the back side of a spoon until it resembles a paste.
  
  


• Cook orzo according to package instructions. Drain in a colander (do not rinse) then remove to a large-sized bowl. Toss with remaining olive oil then add carrots.
  
  


• Combine lemon juice, zest, scallions and garlic paste in a small bowl. Mix in dill then pour over orzo mixture and toss until combined. Season with salt and pepper.
  
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (256 g)): 221 Calories, 5 g Protein, 36 g carbohydrates, 6 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 62 mg sodium

Spinach Salad with Warm Beet Dressing

(makes 4 servings)

Ingredients:

• 12 oz. spinach, thoroughly washed, stems removed
  
  


• 8 oz. fresh beets
  
  


• 1 red onion, thinly sliced
  
  


• 2 slices whole wheat bread, cut into small cubes
  
  


• 2 tbsp olive oil
  
  


• 1 small shallot, finely chopped
  
  


• 1 tbsp honey mustard
  
  


• ¼ cup red wine vinegar
  
  


• ¼ tsp freshly ground pepper
  
  


• 4 oz. button mushrooms, wiped clean, stems trimmed
  
  and sliced
  
  


• 2 tbsp sugar
  
  


• ½ tsp salt
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium-size bowl, fill water and ice then add onions. Let stand for about 30 minutes, drain and set aside.
  
  


• Place bread cubes on a baking sheet and toast in oven until golden brown (about 10-15 minutes), tossing occasionally, then set the croutons aside.
  
  


• In a small-size saucepan, toss beets in a small saucepan and filled with water. Bring to a boil and cook until tender (about 30 minutes). Drain and let cool until easy to handle. Peel the beets and cut into ½” cubes, then set aside.
  
  


• In a small-size saucepan, heat 1 tbsp olive oil over medium heat. Add the honey mustard, sugar, vinegar, salt and pepper and stir constantly for about 1 minute or until sugar is dissolved. Add remaining olive oil then reduce heat to low. Add beet cubes and toss to coat.
  
  


• Arrange spinach leaves, onions and mushrooms on plates. Drizzle with the beet dressing and garnish with croutons.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (234 g)): 161 Calories, 6 g Protein, 19 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 511 mg sodium

Spinach Salad with Warm Beet Dressing

(makes 4 servings)

Ingredients:

• 12 oz. spinach, thoroughly washed, stems removed
  
  


• 8 oz. fresh beets
  
  


• 1 red onion, thinly sliced
  
  


• 2 slices whole wheat bread, cut into small cubes
  
  


• 2 tbsp olive oil
  
  


• 1 small shallot, finely chopped
  
  


• 1 tbsp honey mustard
  
  


• ¼ cup red wine vinegar
  
  


• ¼ tsp freshly ground pepper
  
  


• 4 oz. button mushrooms, wiped clean, stems trimmed
  
  and sliced
  
  


• 2 tbsp sugar
  
  


• ½ tsp salt
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• In a medium-size bowl, fill water and ice then add onions. Let stand for about 30 minutes, drain and set aside.
  
  


• Place bread cubes on a baking sheet and toast in oven until golden brown (about 10-15 minutes), tossing occasionally, then set the croutons aside.
  
  


• In a small-size saucepan, toss beets in a small saucepan and filled with water. Bring to a boil and cook until tender (about 30 minutes). Drain and let cool until easy to handle. Peel the beets and cut into ½” cubes, then set aside.
  
  


• In a small-size saucepan, heat 1 tbsp olive oil over medium heat. Add the honey mustard, sugar, vinegar, salt and pepper and stir constantly for about 1 minute or until sugar is dissolved. Add remaining olive oil then reduce heat to low. Add beet cubes and toss to coat.
  
  


• Arrange spinach leaves, onions and mushrooms on plates. Drizzle with the beet dressing and garnish with croutons.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (234 g)): 161 Calories, 6 g Protein, 19 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 511 mg sodium

Spinach and Pear Salad with Dijon Mustard Vinaigrette

(makes 4 servings)

Ingredients:

• 2 tbsp water
  
  


• 1½ tbsp red wine vinegar
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp honey
  
  


• 2 tsp Dijon mustard
  
  


• ¼ tsp freshly ground black pepper
  
  


• 2 Bosc pears (or Anjou), cored and thinly sliced
  
  


• 8 cups torn fresh spinach
  
  


• ¼ cup red onion, thinly sliced
  
  

Preparation:

• Combine water, vinegar, olive oil, honey, Dijon mustard, and black pepper in a small bowl, stirring with a whisk
  
  


• Combine pear slices and spinach in a large bowl.
  
  


• Drizzle vinaigrette over salad, and toss gently to coat.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (167 g)): 114 Calories, 2 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 80 mg sodium

Spinach and Pear Salad with Dijon Mustard Vinaigrette

(makes 4 servings)

Ingredients:

• 2 tbsp water
  
  


• 1½ tbsp red wine vinegar
  
  


• 1 tbsp olive oil
  
  


• 1 tbsp honey
  
  


• 2 tsp Dijon mustard
  
  


• ¼ tsp freshly ground black pepper
  
  


• 2 Bosc pears (or Anjou), cored and thinly sliced
  
  


• 8 cups torn fresh spinach
  
  


• ¼ cup red onion, thinly sliced
  
  

Preparation:

• Combine water, vinegar, olive oil, honey, Dijon mustard, and black pepper in a small bowl, stirring with a whisk
  
  


• Combine pear slices and spinach in a large bowl.
  
  


• Drizzle vinaigrette over salad, and toss gently to coat.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (167 g)): 114 Calories, 2 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 80 mg sodium

Roasted Eggplant, Tomato and Arugula Salad

(makes 4 servings)

Ingredients:

• 2 medium eggplants, cut into ¾” slices
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp fresh lemon juice
  
  


• 2 tbsp cilantro, chopped
  
  


• 1½ cups red cherry tomatoes (or yellow), halved
  
  


• 1 tsp sugar
  
  


• 2 garlic cloves, crushed
  
  


• 4 tbsp feta cheese, crumbled
  
  


• 3 cups arugula
  
  


• 4 tbsp balsamic vinegar
  
  

Preparation:

• Preheat oven to broil.
  
  


• Place eggplant on a foil-lined broiler pan and brush with 1 tbsp olive oil then drizzle lemon juice over slices.


• Broil eggplant for about 8 to 10 minutes, turning once until golden and tender, then sprinkle with cilantro.
  
  


• Heat 1 tsp of the olive oil to medium-high heat in a medium skillet. Add tomatoes, sugar, garlic and sauté until softened but not mushy (about 1 to 2 minutes). Reduce heat to low.
  
  


• Arrange eggplant on salad plates. Divide feta cheese and mound on each plate on top of eggplant. Divide tomatoes and place on top of feta cheese then top with arugula leaves.
  
  


• In the skillet, under low heat, add the remaining oil and balsamic vinegar and heat through for about 30 seconds.


• Drizzle dressing over each salad.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (396 g)): 181 Calories, 5 g Protein, 23 g carbohydrates, 8 g Dietary Fiber, 10 g fat, 2 g saturated fat, 8 mg cholesterol, 128 mg sodium

Roasted Eggplant, Tomato and Arugula Salad

(makes 4 servings)

Ingredients:

• 2 medium eggplants, cut into ¾” slices
  
  


• 2 tbsp olive oil
  
  


• 1 tbsp fresh lemon juice
  
  


• 2 tbsp cilantro, chopped
  
  


• 1½ cups red cherry tomatoes (or yellow), halved
  
  


• 1 tsp sugar
  
  


• 2 garlic cloves, crushed
  
  


• 4 tbsp feta cheese, crumbled
  
  


• 3 cups arugula
  
  


• 4 tbsp balsamic vinegar
  
  

Preparation:

• Preheat oven to broil.
  
  


• Place eggplant on a foil-lined broiler pan and brush with 1 tbsp olive oil then drizzle lemon juice over slices.


• Broil eggplant for about 8 to 10 minutes, turning once until golden and tender, then sprinkle with cilantro.
  
  


• Heat 1 tsp of the olive oil to medium-high heat in a medium skillet. Add tomatoes, sugar, garlic and sauté until softened but not mushy (about 1 to 2 minutes). Reduce heat to low.
  
  


• Arrange eggplant on salad plates. Divide feta cheese and mound on each plate on top of eggplant. Divide tomatoes and place on top of feta cheese then top with arugula leaves.
  
  


• In the skillet, under low heat, add the remaining oil and balsamic vinegar and heat through for about 30 seconds.


• Drizzle dressing over each salad.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (396 g)): 181 Calories, 5 g Protein, 23 g carbohydrates, 8 g Dietary Fiber, 10 g fat, 2 g saturated fat, 8 mg cholesterol, 128 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