Warming Weight Loss Soup
4 leeks (white and light green parts)
3 C. kale (chopped)
1 Tbsp. olive oil
28 oz. can whole tomatoes (I prefer fire-roasted in this recipe)
8 C. water
2 sweet potatoes, peeled and cut into 1/2″ dice
1/2 C. Lentils (brown or green)
2 Tbsp. fresh thyme leaves
12 fresh basil leaves
2 tsp. salt
1/4 tsp. pepper
1/4 C. (1 oz.) grated parmesan
- Slice each leek in half lengthwise, and then slice each half into 1/4″ thigh half-moons (px. 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.
- Remove the stems from the kale, stack the leaves on top of one another and slice them crosswise into 1/4″ wide strips.
- Heat oil in a saucepan over medium heat. Add the leeks and cook for 3 mins. Add the tomatoes and cook, breaking them apart with a spoon for 5 mins. Add the water and bring to a boil. Stir in kale, sweet potatoes, lentils, thyme, salt, pepper and basil. Simmer until lentils are tender, about 30-40 mins.
- Spoon into bowls and sprinkle with parmesan.
Mediterranean Chicken Wrap-Ups
- 4 large romaine lettuce leaves
- 1 cooked chicken breast, sliced into strips, or 2 ounces sliced cooked turkey
- 1⁄4 of a cucumber, thinly sliced
- Grated carrot
- 1⁄4 cup feta cheese, crumbled
Place romaine leaves on a work surface. Divide the chicken strips evenly among the romaine leaves, followed by the cucumber and carrot. Lightly sprinkle feta cheese over each. Tuck in sides and roll up. Serve immediately or wrap individually in plastic wrap and serve later. Serves 1 (4 wrap-ups).
- 1 low-carb tortilla (such as La Tortilla Factory® or Mission®)
- 1 tablespoon fat-free mayonnaise
- 1 teaspoon Dijon mustard (optional)
- 2 slices roasted turkey breast (3 to 4 ounces)
- 2 large romaine lettuce leaves
- 2 slices tomato
- 1 slice turkey bacon, cooked crisp
- Freshly ground pepper
Spread tortilla with mayonnaise and, if desired, mustard. Layer turkey, lettuce, tomato, and bacon on half of the wrap. Season to taste with pepper. Roll up tightly, folding in sides as you go. Serve immediately or wrap in plastic wrap and serve later. Serves 1.
Niçoise Salad Dressing
- 1 tablespoon Dijon mustard
- 3 tablespoons fresh lemon juice
- Pinch dried thyme, crushed
- 2 tablespoons fat-free mayonnaise
- 1 tablespoon capers
Whisk together Dijon mustard, lemon juice, and thyme in a small bowl. Whisk in the mayonnaise and the capers. Let rest to blend flavors.
Or try Follow Your Heart® low-fat Ranch dressing (25 calories per 2 tablespoons).
Hummus in Pita
- 1 whole wheat pita (such as Ezekiel 4:9®), cut crosswise in half
- 1⁄4 cup hummus
- 4 cucumber slices
- 2 tomato slices
- 2 radishes, thinly sliced (optional)
Carefully open pita bread to make pockets. Spread hummus inside and arrange vegetables in the pockets. Serves 1.
Grilled Chicken Salad
- 2 grilled skinless, boneless chicken breast halves
- 8 cups torn salad greens
- 1⁄2 of a cucumber, thinly sliced
- 1 large tomato, cut into wedges
- 1⁄2 of a green or red bell pepper, cut into matchsticks
- 2 scallions, sliced
- Salad Dressing (choose Vinaigrette Dressing or Thai Salad Dressing)
- 1⁄2 of an avocado, peeled and diced
- 2 hard-cooked egg whites, chopped (optional)
Cut chicken into bite-size pieces; set aside. Mix the salad greens, cucumber, tomato, bell pepper, and scallions in a large bowl. Toss with the dressing and divide between 2 bowls. Sprinkle the avocado and, if desired, egg whites over the salad. Arrange chicken pieces on each salad. Serves 2.
Edamame and Spinach Salad
- 1 9-ounce package prewashed baby spinach leaves
- 1 cup cooked shelled edamame (green soybeans)*
- 1 cup shredded cooked chicken
- 1⁄2 cup bean sprouts
- 1⁄4 cup grated carrot
- 2 tablespoons rice vinegar
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon dark sesame oil
- Toasted sesame seeds (optional)
Toss spinach with edamame in a large salad bowl. Arrange chicken, bean sprouts, and carrot attractively on top. For dressing, whisk together rice vinegar, soy sauce, and sesame oil in a small bowl. Drizzle dressing over salad. Sprinkle with sesame seeds, if desired. Serves 2.
*Note: Shelled edamame are now available in the frozen food section of many markets.
Salmon Salad with Miso Dressing
- 6 cups torn salad greens
- 1 cup assorted vegetables (such as chopped cucumber, shredded carrots, bean sprouts)
- 1 7-ounce pouch water-pack salmon or leftover cooked salmon fillet
- 6 tablespoons Miso Dressing
- Toasted sesame seeds (optional)
Arrange salad greens and vegetables on 2 large plates. Flake salmon over the top. Drizzle 3 tablespoons of dressing over each salad. Sprinkle with sesame seeds, if desired. Serves 2.
Quick-Fix Lunch Plate
Place 4 to 5 ounces of cooked meat (chicken, turkey, canned tuna) on a plate. Add 1 or 2 steamed vegetables (broccoli, spinach, asparagus, green beans). Season to taste with freshly ground pepper. Serves 1.
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon finely chopped shallot or chives (optional)
- 2 tablespoons olive oil
- Freshly ground pepper to taste
Whisk the vinegar and mustard in a bowl. Add shallot, if desired. Slowly whisk in the olive oil until well incorporated. Season to taste with pepper. Let stand for a few minutes to blend flavors. Serves 2.