Our team of registered dietitians and food service experts developed the following delicious and healthy recipes. They are designed to support your continued weight loss through well-balanced and portioned food choices.
24 servings (1 muffin each)
1-1/2 C whole wheat flour 1-1/2 C unprocessed bran
2 tsp baking soda 2 tsp ground cinnamon
1 tsp ground nutmeg 1/2 tsp salt, optional
3 egg whites 1/2 C honey
1/2 C buttermilk (low fat) 1/2 C water
1 small ripe banana, mashed 1 tsp vanilla extract
Combine flour, bran, baking soda, cinnamon, nutmeg, and salt in medium bowl; combine remaining ingredients and stir into dry mixture, mixing until just blended.
Pour batter into lightly greased muffin tins, filling half full. Bake at 400˚F until muffins are browned and toothpick inserted in center comes out clean, about 15 minutes. Cool in tins 5 minutes, invert and cool on wire racks. Serve warm.
Nutritional Information Per Serving: 65 Calories (5% calories from fat), 2.3 grams Protein; 15.2 g Carbohydrates; Dietary Fiber 4 g; .2 grams Cholesterol; 118 mg Sodium; .4 grams.
Chocolate Banana Shake
1 banana – sliced into slices 1 C chocolate soy milk
2 tsp flax seed 2 1 C ice
Blend the ingredients in a blender until smooth. Serve in a chilled glass.
Nutritional Information Per Serving: 205 Calories; 6g Fat (25.4% calories from fat); 9g Protein; 33g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 45mg Sodium.
Whole Wheat Pancakes
4 servings (4 pancakes each)
1/2 C all-purpose flour 1/2 C whole wheat flour
1 tsp baking powder 1/4 tsp salt, optional
3/4 C fat-free milk 2 tbsp frozen apple juice concentrate, thawed
1-1/2 tbsp vegetable oil 1 tbsp brown sugar
2 egg whites, beaten 1/2 C pancake or maple syrup
Combine flours, baking powder, and salt in large bowl; stir in combined milk, apple juice concentrate, vegetable oil, brown sugar, and egg whites and add to dry mix, mixing well.
Spray griddle or large skillet with cooking spray; heat over medium heat until hot. Pour batter onto griddle, using about 2 tablespoons batter per pancake. Turn pancakes when tops are covered with bubbles and bottoms are browned; cook until browned on second side. Serve with syrup.
Nutritional Information Per Serving: 320Calories, % Calories from fat 15, Fat: 5.7 grams, Sat. Fat: 0.8 grams, Cholesterol: 9 grams, Sodium: 211 mg, Protein: 7 grams, Carbohydrates: 62.7 g.
2 tbsp olive oil 1 large zucchini diced
1/4 C basil leaves 1 C shredded cabbage
1 parsley sprig, chopped 1/2 C barley
9 C water 1/2 C parmesan cheese
1 carrot, peeled and diced 1/3 C garbanzo beans, soaked overnight
1 C diced potatoes 1 C tomato, peeled and chopped
Heat oil in large saucepan, add cabbage. Sauté for 1 minute. Add tomatoes, chick-peas, basil, parsley, and water. Bring to a boil, cover, and simmer for 1 hour. Add carrots and celery, and cook for 20 more minutes. Add remaining ingredients, except for cheese. Cook 45 more minutes. Add salt to taste. Let the soup stand for 15 minutes. Stir in Parmesan cheese and serve hot.
Nutritional Information Per Serving: 144 Calories; 5g Fat (31.6% calories from fat); 6g Protein; 20g Carbohydrate; 5g Dietary Fiber; 3mg Cholesterol; 105mg Sodium.
Turkey Ruben Sandwich
Portion size: 1 Sandwich / ½ cup sticks
2 slices whole wheat or whole grain toast
1 slice low fat Swiss cheese 1 tbsp low calorie Russian dressing
4 oz lean turkey breast 1 slice tomato
2 tbsp sauerkraut (optional) 1 slice onion
Spread up to 1 tablespoon Russian dressing onto 2 slices toast. Top each slice with 2 ounces lean turkey breast, 1 heaping tablespoon sauerkraut, 1 tomato slice, optional onion slice, and 1 slice Swiss cheese. Bake in 350˚F oven until cheese is melted.
Nutritional Information Per sandwich: 420 Calories; 10g Fat (1g Saturated Fat); 38g Protein; 28g Carbohydrates; 7g Dietary Fiber
1/2 C quinoa 1 whole bell pepper, chopped
1 C water 1 zucchini, diced
1 clove garlic 1/2 mango, cut into cubes
2 C cauliflower, coarsely chopped 1/3 C orange-curry dressing
Combine the quinoa, water, and garlic in a saucepan. Bring to a boil, reduce heat, and cook covered for 10 minutes. Add the cauliflower and check to see that there is still water in the quinoa; if not, add 2 tablespoons of water. Cover and cook on low for 5 minutes, or until water is absorbed and quinoa is tender. Put the quinoa/cauliflower into a large serving bowl and add the zucchini and bell peppers. (If you are using a pre-made salad dressing, add it now, just enough to moisten; refrigerate until chilled and add mango just before serving.)
Orange Curry Dressing (Serving: 2 tablespoons)
½ onion, minced 1/4 C orange juice
2 tbsp white wine vinegar 2 tbsp water
½ tsp curry powder 1/4 tsp ginger, minced
½ tsp ground flaxseeds
Sauté the onion in a small pan until just beginning to brown, about 3 minutes. Transfer it to a small blender and add all the remaining ingredients. Blend well, until onion is pureed. Pour just enough of this dressing over the salad to moisten, and reserve the rest. Cover and refrigerate until ready for serving. Add the mango and serve with extra dressing on the table.
Nutritional Information of Per serving (salad and dressing): 281 Calories; 3g Fat; (10% calories from fat); 10g Protein; 57g Carbohydrate; 0mg Cholesterol; 50mg Sodium; 9g Fiber.
Portion Size: 1 each
2 C shredded romaine lettuce 1 ounce low fat shredded cheese
2 ounces fat free refried beans 1 tbsp low fat sour cream
4 oz extra lean ground beef 1/4 C diced tomatoes
1 tbsp taco seasoning 2 tbsp diced green onion
6 tbsp salsa 1/2 C baked tortilla chips
Add beef to a non-stick cooking pan. Add taco seasoning and cook until brown. In a separate pan, cook refried beans until heated through. Arrange lettuce on a plate. Top with beef, refried beans, tomatoes, and green onion. Serve salsa, cheese and sour cream on the side. Arrange chips around the plate and serve.
Nutritional Information Per Serving: 489 Calories; 8g Fat; 31.4g Protein; 11g Carbohydrate; 4g Dietary Fiber; 11.5 g Cholesterol; 1100 mg Sodium.
Shrimp and Asparagus Stir-Fry
1 tbsp olive oil 1 lb shrimp (deveined and cleaned)
1/2 C onions, chopped 1/2 C asparagus, chopped
2 cloves garlic, minced 1 C brown rice
2 C low sodium vegetable broth
In a medium saucepan add brown rice and vegetable broth and bring to a boil. Reduce heat and simmer until done (about 45 minutes). Heat oil in a 12″ skillet over medium heat. Add garlic, onions and asparagus. Cook until vegetables are tender. Stir in shrimp. Cook until shrimp turn pink. Divide shrimp mixture among 4 plates and serve over ½ C rice.
Nutritional Information Per Serving: 240 Calories; 9g Fat (3g Saturated); 28g Protein; 12g Carbohydrate; 4g Dietary Fiber; 75mg Cholesterol; 290mg Sodium.
Grilled Chicken with Mango Salsa
Portion Size: 6 ounces
6 oz chicken breast 1/4 tsp salt and pepper
Season chicken and grill until internal temperature reaches 165˚F. Combine ingredients to make mango salsa. Spoon 3 oz mango salsa over each chicken breast.
Portion Size: 3 ounces
2 oz diced fresh mango 1/4 C fresh cilantro, minced
1-1/4 oz diced tomato 1/4 tsp diced jalapeño
1/4 C red onion, diced 1 tsp fresh lime juice
Nutritional Information Per Serving: 40 calories; 0g Fat; 1g Protein; 8g Carbohydrates; 2g Dietary Fiber; 0mg Cholesterol; 80mg Sodium
4 3/4 cup servings
10 oz. ground turkey 1-1/2 tbsp chopped onions
Granulated garlic- to taste 1/2 C canned, diced tomatoes
1/2 C tomato puree 1-1/2 tsp chili powder
1/4 tsp ground cumin 1/2 tsp salt
Black pepper (to taste) 9-3/4 oz. canned red kidney beans
1/2 C water
Cook turkey and onions. Add garlic. Mix tomato and seasonings. Add to turkey, cook until blended. Add beans and water. Simmer 1-1/2–2 hours. Keep adding water during cooking process to replace water lost.
Nutritional Information Per Serving: 362 Calories; 7g Fat (16.8% calories from fat); 29g Protein; 48g Carbohydrate; 12g Dietary Fiber; 56mg Cholesterol; 521mg Sodium.
Baked Sweet Potato Fries
2 large sweet potatoes 1 tbsp canola oil
1/4 tsp ground cumin 1/2 tsp salt
1/4 tsp ground red pepper
Pre-heat oven to 400˚F. Combine spices. Peel potatoes and cut each in half lengthwise and each half into 6 wedges. Combine cut potatoes, oil and spice mixture. Toss until evenly coated. Arrange potatoes in a single layer on a baking sheet. Bake until crisp and cooked through, about 30 minutes.
Nutritional Information Per serving: 136 Calories (3.78% fat); 1.7g Protein; 24.1g Carbohydrate, 0g Dietary Fiber; 0mg Cholesterol; 295mg Sodium
Steamed Zucchini with Herb Sauce
Portion size: 1 cup
1 tsp fresh basil, chopped 1/2 tsp olive oil
1 tbsp fresh parsley, chopped Sea Salt (to taste)
1 tsp shallots, minced 1 C zucchini (sliced)
1/2 tsp oregano, chopped 1/2 tsp lemon juice
Combine all ingredients except zucchini in bowl. Set aside. Steam zucchini, covered, 4 minutes or until crisp tender. Add to herb mixture, toss gently to coat.
Nutritional Information Per Serving: 60 Calories; 5g Fat (1g Saturated); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg cholesterol; 12mg Sodium.
3 medium pears, peeled and sliced 1-1/2 tbsp unpacked brown sugar
2 tbsp unpacked brown sugar, packed 2 tsp all-purpose flour
2 tsp fresh lemon juice 1/4 tsp ground cinnamon
1/2 C all-purpose flour 1/2 tsp baking powder
1 tbsp reduced-calorie margarine 1/2 C buttermilk
1 tbsp powdered sugar
Preheat oven to 350˚F. Coat an 8-inch square baking dish with cooking spray.
Combine pears, 2 tablespoons of brown sugar, 2 teaspoons of flour, lemon juice and cinnamon in a large bowl; toss to coat and pour into prepared baking dish.
In a medium-size bowl, combine the remaining flour, remaining brown sugar and baking powder; cut in margarine with a pastry blender, or 2 knives, until mixture resembles coarse meal. Add buttermilk and toss with a fork until flour mixture is moist.
Drop four heaping tablespoons of dough onto pear mixture. Bake until crust is lightly browned and fruit is bubbly, about 40 to 45 minutes. Allow to cool slightly, dust with powdered sugar and cut into 6 pieces.
Nutritional Information Per Serving: 141 Calories; 3g Fat (15.5% calories from fat); 2g Protein; 29g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 87mg Sodium.