Weight Loss Support Group Recipes

[Lady Jewel]

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

[Lady Jewel]

Leave out the salt for lower sodium recipe. Tastes just as good.


Mini Crustless Tofu Quiches
olive oil spray
1 teaspoon minced garlic
1/2 cup bell pepper
1 cup chopped mushrooms
1 tablespoon minced fresh chives (or one green onion)
1 teaspoon minced fresh rosemary (or 1/2 tsp. dried, crushed)
black pepper to taste
1 12.3-ounce package lite firm silken tofu (drain water)
1/4 cup plain soymilk
2 tablespoons nutritional yeast
1 tablespoon cornstarch (may sub another thickener such as arrowroot or potato starch)
1 teaspoon tahini (preferred) or cashew butter
1/4 teaspoon onion powder
1/4 teaspoon turmeric
1/2-3/4 teaspoon salt
Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray.

Lightly spray a non-stick skillet with olive oil and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.
Place the remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.
Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean--about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you're using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They're light, so plan on making more of these—or serve hearty side dishes—if you're serving more than 3 people.
4 mini-quiches contain: 96 Calories (kcal); 3 g Total Fat; (23% calories from fat); 11 g Protein; 8 g Carbohydrate; 0 mg Cholesterol; 459 mg Sodium; 2 g Fiber

[Lady Jewel]

To avoid the dreaded "okra slime," thoroughly dry the okra (and your cutting board) before slicing it. Moisture brings out the slime.

1 pound fresh okra, tops removed and sliced 1/2-inch thick
1/4 teaspoon canola oil
1 teaspoon cumin seeds
1/4 teaspoon mustard seeds
1/2 onion, diced
2 cloves garlic, minced
1 teaspoon ground coriander
1/2 teaspoon ground red pepper
pinch mango powder (amchoor), optional
1/2 teaspoon ground cumin
salt, to taste

Spray a non-stick skillet with cooking spray and put 1/4 teaspoon of oil right in the center. Heat on medium until pan is warm. Add the cumin and mustard seeds right to the center of the oil and fry for 1 minute, or until they begin to pop. Add the onion and garlic and stir for 2 more minutes.

Add the okra and remaining spices. Stir well and cook, uncovered, until browned on all sides. Prepare to spend at least 20 minutes, stirring every few minutes, for the okra to cook completely. Sprinkle with salt and serve.

Makes 4 servings. Each contains 58 Calories (kcal); 1g Total Fat; (10% calories from fat); 3g Protein; 11g Carbohydrate; 0mg Cholesterol; 11mg Sodium; 4g Fiber.

[WolfyOne]

I'm dealing with a migraine today, so my recipe posting may not happen until tomorrow or later if the damn headache goes away later and I feel strong enough to do it.


Jewel, thanks for those recipes. I'll get around to trying one or more of them soon.

[WolfyOne]

Black Bean & Sweet Potato Burritos

10 (7 inch) flour tortillas
2 teaspoons canola oil
1 medium onion chopped ( 1 cup)
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth
1 medium sweet potato, peeled, diced (3 cups)
1 (14 1/2 oz) can mild green chile-seasoned diced tomatoes, undrained
1 (15 to 19 oz) can black beans, drained, rinsed
3/4 cup frozen corn
1/4 chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon ground pepper
2/3 cup (2 oz) grated cheese (Pepper Jack or Monterey Jack) (optional)
1/3 cuo lowfat sour cream (optional)

1) Heat oven to 325 F. Wrap tortillas in aluminum foil; heat in oven 15 to 20 minutes or until steaming.

2) Meanwhile, in large skillet, heat canola oil over medium heat. Add onion; cook, stirring often, 2 to 3 minutes or until softened. Add garlic, cumin and oregano; cook 30 seconds, stirring. Add broth and sweet potatoes; bring to a simmer. Cover, cook 5 minutes.

3) Add tomatoes, beans and corn; return to simmer. Cover; cook an additional 5 to 10 minutes or until sweet potato is tender. Use potato masher to mash about 1/4 of the vegetable mixture in skillet. ( this will thicken burrito filling and make it cohesive.) Stir mashed and unmashed portions together. Stir in cilantro, lime juice and pepper.

4) To serve, spoon about 1/2 cup of the sweet potato filling down center of each warm tortilla. Sprinkle with about 1 tablespoon cheese. Fold in edges of tortilla, then fold one side over filling and wrap up burrito. Serve with sour cream for dipping.

5 servings
Preparation time: 20 minutes
Ready to serve: 40 minutes

Per serving: 450 calories, 13 g total fat (4.5 saturated fat), 16 g protein, 67 g carbs, 16 mg cholesterol, 1041 sodium, 10 g fiber.
Star nutrients: Vitamin A (120%) Vitamin C (33%) Calcium (26%) Fiber (39%) Folate (23%) Iron (27%) Vitamin B6 (15%) Copper ( 17%) Niacin (19%) Phosphorus (20%) Riboflavin (20%)

NOTE: To cut sodium, use salt free cans of beans, chile-tomato and vegetable broth

[WolfyOne]

Falafel with Flaxseed
In the following version, flaxseeds help bind the patties, contributing a nutty flavor and appealing crunch. Traditional the patties are deep fried. However, to create a crispy crust without deep frying, brown patties on one side in a nonstick skillet, flip them over onto a baking sheet and finish them in a hot oven.

1/3 cup plus 1 tablespoon flaxseeds, divided
1 (15 to 19 oz) can garbanzo beans, drained, rinsed
1/4 cup chopped fresh parsley
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon ground corriander
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1/4 cup fine dry bread crumbs
1 egg white
2 teaspoons olive oil
1 recipe Mediterranean Chopped Salad (recipe to follow)
4 (6 inch) whole wheat pita breads
8 lettuce leaves
1/2 cup plain nonfat yogurt

1) Heat oven F. Coat baking sheet with nonstick cooking spray. In clean dry coffee grinder or blender, grind 1/3 cup of the flaxseeds.

2) In food processor, pulse garbanzo beans several times just until coarsely chopped. Add parsley, garlic, cumin, coriander, salt cayenne pepper, lemon juice and ground flaxseeds; pulse until mixture is cohesive, but still retains some texture. Using scant 1/4 per patty, form mixture into 8 1/2 inch thick) oval patties.

3) In shallow dish, combine bread crumbs and the remaining 1 tablespoon of flaxseeds. In medium bowl, beat egg white with fork until frothy. Dip each patty into egg white, coat with bread crumb mixture.

4) In large nonstick skillet, heat olive oil over medium-high heat until hot. Add patties; cook about 2 minutes or until underside is browned. Turn patties over onto baking sheet. Bake patties 15 to 20 minutes or until golden brown on both sides and heated through. Meanwhile prepare Mediterranean Chopped Salad.

5) To serve, cut each pita in half to form 2 pockets. Line each pocket with lettuce leaf and fill with a patty. Garnish falafel with Mediterranean Chopped Salad and yogurt.

4 Servings
Preparation time: 25 minutes
Ready to serve: 45 minutes

Per serving: 465 calories, 14.5 g total fat (1.5 g saturated fat), 20 g protein, 69 g carbs, 1 mg cholesterol, 1208 mg sodium, 16 g fiber
Star nutrients: Vitamin C (40%) Fiber (63%) Folate (28%) Magnesium (33%) Phosphorus (29%) Vitamin A (16%) Vitamin B6 (23%) Calcium (19%) Copper (23%) Thiamin (24%) Zinc (16%)

Make Ahead: Prepare patties through step 4. Cover and refrigerate for up to 2 days.

[WolfyOne]

Mediterranean Chopped Salad

1 small tomato, diced
1/2 cup diced cucumber
1 green onion, chopped
1 jalapeno pepper, seeded, minced
2 tablespoons chopped fresh cilantro or parsley
2 teaspoons lemon juice
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/8 teaspoon ground pepper

1) In medium bowl, combine tomato, cucumber, green onion, jalapeno, cilantro (or parsley), lemon juice, olive oil, salt and pepper; toss gently to mix. Serve within 1 hour.

Makes 1 1/3 cups
Preparation time: 10 minutes
Ready to serve: 10 minutes

Per serving: 32 calories, 2.5 g total fat (0.5 g saturated fat) 1 g protein, 3 g carbs, 0 mg cholesterol, 150 mg sodium, 1 g fiber.


NOTE: This salad can be used for any pita sandwich or use it to top grilled fish.

[Corkey]

Beef Stroganoff with Portobello Mushrooms
Recipe courtesy EatingWell.com
Rated: 4 stars out of 5

Prep Time:40 minLevel: EasyYield: 4 servings, 1 1/2 cups each




Ingredients
2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth
2 tablespoons cognac or brandy
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream
4 tablespoons chopped fresh chives or parsley, divided
Directions
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.

Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Nutrition Facts
Nutritional AnalysisPer serving Calories329
Carbohydrate Servings1
Carbohydrates14 g
Protein27 g
Fat16 g
Saturated Fat5 g
Cholesterol56 g
Monounsaturated Fat7 g
Dietary Fiber2 g
Sodium383 mg
Potassium638 mg
Nutrition BonusSelenium (42% daily value), Zinc (31% dv), Potassium (18% dv), Iron (15% dv).

One can always substitute turkey, chicken or bison for beef.
Proteins, fat and cholesterol values will change if one does.
There are online charts for different protein values.

Recipe courtesy FoodNetwork.com

[Jet]

Eat to Win, Robert Haas' first book which came out in the 80s and this book have amazing recipes. This is NOT a fad diet approach. It's alternative cooking to lose and maintain weight whether you're into sports or not. Haas' books are available new and used at amazon.

[WolfyOne]

Anyone interested in dessert or cookie recipes with a healthy alternative and less calories?

[Spirit Dancer]

Jewel
Made this last night and we loved it, tasty and we had left overs to freeze.
Thanks for sharing

Originally Posted by Lady Jewel

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.