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Weight Loss Diet Recipes 4.

Recipes 1 - Recipes 2 - Recipes 3 - Recipes 4

Fettuccine w/ Roasted Tomato Sauce
and Parmesan

This recipe serves: 4
Preparation time : 10 minutes
Cooking time : 30 minutes

Recipe Ingredients

1 tablespoon olive oil
3 shallots, peeled and halved
3 cloves garlic, peeled
2 cups whole, canned Italian plum tomatoes, drained
1 tablespoon balsamic vinegar
2 tablespoons fresh oregano, or 1/2 teaspoon dried
salt to taste
freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
12 ounces fettuccine pasta

Recipe Cooking Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the shallots and garlic and cook, stirring occasionally, until they begin to soften, about 10 minutes. Add the tomatoes, balsamic vinegar and oregano and cook for 2 more minutes.

2. Transfer this mixture to a baking dish and season with salt and pepper. Place the dish in the oven and roast for 20 minutes. Allow to cool slightly and process in blender for 1 minute.

3. Meanwhile, bring a large pot of salted water to a boil. Drop in the pasta and cook until it is al dente, about 8 to 10 minutes. Drain. Place the pasta in a warm serving bowl, toss with half of the Parmesan cheese and add the tomato mixture.

4. Sprinkle with the remaining Parmesan cheese and serve immediately.

Nutrition Facts per Serving (about 2 cups):

Calories 350, Total Fat 7g, Saturated Fat 2g, Cholesterol 5 mg,
Sodium 522 mg, Total Carbohydrate 61g, Dietary Fiber 4g,
Protein 14g.

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Cranberry-Almonds Oatmeal

This recipe serves: 1
Preparation time : 5 minutes
Cooking time : 8 minutes

Recipe Ingredients

1 cup water
1/2 cup oatmeal
3 tablespoons dried cranberries
1/2 tablespoon chopped almonds
1 teaspoon brown sugar

Recipe Cooking Instructions

1. Combine the water and oatmeal in a small saucepan.

2. Add the cranberries and cook, stirring occasionally, over medium heat for 7 minutes. Stir in the almonds.

3. Spoon into a serving dish, sprinkle with the brown sugar. Serve warm.

Nutrition Facts Per Serving (about 1 cup):

Calories 265, Total Fat 5g, Saturated Fat 1g, Cholesterol 0 mg,
Sodium 3 mg, Total Carbohydrate 78g, Dietary Fiber 6g, Protein 7g.

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Easy Mashed Potatoes

This recipe serves: 4
Preparation time : 10 minutes
Cooking time : 30 minutes

Recipe Ingredients

4 large potatoes (Idaho or russet)
1 cup low-sodium canned chicken broth
salt to taste
freshly ground black pepper
2 tablespoons freshly chopped chives
3 tablespoons low-fat sour cream

Recipe Cooking Instructions

1. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender, about 30 minutes. Drain.

2. Bring the broth to the boil, and turn down to a simmer.

3. Mash the potatoes with a potato masher or fork. Slowly add the broth until the desired consistency is reached.

4. Adjust the salt and pepper to taste. Lightly stir in the sour cream and chives.

Nutrition Facts Per Serving (about 1/2 cup)

Calories 90, Total Fat 0g, Saturated Fat 0g, Cholesterol 1 mg,
Sodium 102 mg, Total Carbohydrate 21g, Dietary Fiber 2g, Protein 4g.

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Broiled Pork Chops with Orange-Rosemary Relish

This recipe serves: 6
Preparation time : 15 minutes
Cooking time : 8 minutes

Recipe Ingredients

1 tablespoon canola oil
6 center loin, boneless pork chops, about 1-inch thick
1/4 tsp black pepper
3 oranges, peeled and cut into sections (remove pith)
juice of 1 lemon
1 teaspoon chopped, fresh rosemary

Recipe Cooking Instructions

1. Preheat the grill.

2. To make the orange relish, cut each orange section in half and combine in a mixing bowl with the lemon juice and rosemary and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.)

3. Brush the pork chops with oil and season generously with salt and pepper.

4. Broil the pork chops for 5 to 8 minutes on each side, turning once. (Thin chops will take less time, thicker chops will take more.)

5. Place the chops on warmed plates, top with orange relish and serve immediately.

Nutrition Facts Per Serving (1 pork chop with relish)

Calories 195, Total Fat 7g, Saturated Fat 2g, Cholesterol 62 mg, Sodium 162 mg, Total Carbohydrate 11g, Dietary Fiber 4g,
Protein 22g.

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Turbo-Blast Breakfast!

Recipe Ingredients for 1 Serving:

3 small ice cubes
2 apricots (sliced and pitted)
1/2 papaya (frozen in chunks)
1/2 mango (frozen in chunks)
1/2 cup carrot juice
1/4 cup orange juice
1 tbsp honey

Recipe Cooking Instructions

Add ingredients (except for honey) to blender in the order
listed, then blend on high speed for 30 seconds. Add honey and blend a few seconds more.

Nutritional Facts Per Serving

225 calories; < 1g fat; 480% of RDA for vitamin A (as beta-carotene); 150% of RDA for vitamin C.


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