It’s the start of 2012 so you know what that means — New Year’s resolutions. The gyms are busy with weight-loss hopefuls trying to shed a few of the pounds they gained this holiday season and students already working on their spring break bodies. No matter the reason for trying to lose weight, eating healthy, well-balanced meals from breakfast to dinner is key for seeing results. Below are recipes that will not only please your taste buds but also keep your waist slim.
Breakfast
Fruit and Yogurt Parfait
Ingredients
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1 container Vanilla Dannon Light & Fit Yogurt
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1/4 cup Cascadian Farm Organic Oats & Honey Granola
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1/2 cup fresh sliced strawberries
Directions
Layer yogurt, granola and strawberries in bowl of choice.
Recipe available at:http://www.kevinandamanda.com/whatsnew/new-recipes/fruit-and-yogurt-parfait.html
Breakfast Sandwich
Ingredients
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Nonstick cooking spray
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4 eggs and 4 egg whites
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1/4 cup minced chives
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1/4 cup minced parsley
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4 whole-wheat English muffins
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4 1/2-inch round slices Canadian bacon
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1 large beefsteak tomato, sliced into 1/2-inch thick slices
Directions
Crack eggs and egg whites into a bowl and whisk. Add chives and parsleyand stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omeletstyle, until eggsare cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.
Recipe available at: http://www.foodnetwork.com/recipes/ellie-krieger/healthy-breakfast-sandwich-recipe/index.html
Fruit Smoothies
Ingredients
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Site includes 50 breakfast fruit smoothie recipes
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Example Smoothie — Strawberry Banana
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1 bananas
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1 cup strawberries
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½ cup low-fat vanilla yogurt
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½ cup skim milk
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2 teaspoons honey
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Pinch of cinnamon
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1 cup ice
Directions
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Add ingredients into blender and mix until smooth.
Recipe available at: http://www.foodnetwork.com/recipes-and-cooking/50-smoothies/index.html
Spinach, Feta and Tomato Wrap
Ingredients
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1 medium sized tortilla
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3 egg whites
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1/2 tomato, diced
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1/2 cup spinach, chopped
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2 tbsp. Feta cheese
Directions
First, dice up your tomato and chop the spinach. Set aside. Spray a small pan with non-stick cooking spray and set to medium heat. Add egg whites and cook until they form a patty. Remove and set aside. Re-spray the pan and add the spinach and tomato. Sauté for about one minute, until the spinach has wilted and tomatoes are a little soft. Add the feta cheese and cook for about 30 seconds extra, until the cheese is slightly melted. Meanwhile heat the tortilla in microwave for 30 seconds. Place the spinach, tomato, and cheese mixture on the tortilla, and place the egg patty on top. Wrap it up and throw it in a toaster oven until it’s just a little crispy and heated all the way through.
Recipe available at: http://healthyatlast.tumblr.com/post/10134315731/spinach-feta-tomato-breakfast-wrap
Lunch and Dinner
No-Bake Lasagna with Ricotta and Tomatoes
Ingredients
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1 tablespoon plus 1 teaspoon extra-virgin olive oil
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7 garlic cloves, thinly sliced
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3 cups mixed red and yellow cherry or grape tomatoes, halved (2 pints)
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Coarse salt and freshly ground pepper
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2/3 cup chicken stock
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8 lasagna noodles
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2/3 cup small basil leaves
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1/2 cup reduced-fat ricotta cheese
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1 ounce Pecorino Romano cheese, shaved
Directions
Heat 1 tablespoon oil in a high-sided skillet over medium heat. Cook garlic until pale golden, about 3 minutes. Add 2 cups tomatoes and 1/2 teaspoon salt. Cook until soft, about 7 minutes. Add stock. Simmer until sauce like, about 1 minute. Add remaining cup tomatoes. Cook until warm, 1 to 2 minutes. Meanwhile, bring a large pot of water to a boil. Cook pasta according to package instructions until al dente. Drain. Toss pasta in skillet to coat. Stir in basil, reserving some for garnish. Divide pasta among 4 plates. Top with any remaining sauce. Dot with ricotta, and drizzle with remaining teaspoon oil. Top with shaved cheese and remaining basil. Sprinkle with pepper.
Recipe available at: http://www.wholeliving.com/132746/no-bake-lasagna-ricotta-and-tomatoes
Open-Faced Meatball Sandwiches
Ingredients
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1/4 cup egg substitute
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1/2 cup soft bread crumbs
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1/4 cup finely chopped onion
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2 garlic cloves, minced
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1/2 teaspoon onion powder
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1/2 teaspoon dried oregano
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1/2 teaspoon dried basil
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1/4 teaspoon pepper
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Dash salt
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1-1/4 pounds lean ground turkey
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2 cups garden-style pasta sauce
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4 hoagie buns, split
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2 tablespoons shredded part-skim mozzarella cheese
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Shredded Parmesan cheese, optional
Directions
In a large bowl, combine the first nine ingredients. Crumble turkey over mixture and mix well. Shape into 40 meatballs, 1 in. each. In a large skillet coated with cooking spray, brown meatballs in batches; drain. Place meatballs in a large saucepan. Add the pasta sauce; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until meat is no longer pink. Spoon meatballs and sauce onto bun halves. Sprinkle with mozzarella cheese and Parmesan cheese if desired
Recipe available at: http://www.tasteofhome.com/Recipes/Open-Faced-Meatball-Sandwiches
French Cheeseburger Loaf
Ingredients
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3/4 pound lean ground beef (90% lean)
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1/2 cup chopped sweet onion
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1 small green pepper, chopped
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2 garlic cloves, minced
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2 tablespoons all-purpose flour
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2 tablespoons Dijon mustard
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1 tablespoon ketchup
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1 tube (11 ounces) refrigerated crusty French loaf
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4 slices reduced-fat process American cheese product
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1 egg white, lightly beaten
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3 tablespoons shredded Parmesan cheese
Directions
In a large skillet, cook the beef, onion and pepper over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Stir in the flour, mustard and ketchup; set aside. Unroll dough starting at the seam. Pat into a 14-in. x 12-in. rectangle. Spoon meat mixture lengthwise down the center of the dough; top with cheese slices. Bring long sides of dough to the center over filling; pinch seams to seal. Place seam side down on a baking sheet coated with cooking spray. Brush with egg white. Sprinkle with Parmesan cheese. With a sharp knife, cut diagonal slits in top of loaf. Bake at 350° for 25-30 minutes or until golden brown. Serve warm.
Recipe available at: http://www.tasteofhome.com/Recipes/French-Cheeseburger-Loaf
Italian Chicken Wrap
Ingredients
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1 package (16 ounces) frozen stir-fry vegetable blend
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2 packages (6 ounces each) ready-to-use grilled chicken breast strips
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1/2 cup fat-free Italian salad dressing
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3 tablespoons shredded Parmesan cheese
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6 flour tortillas (8 inches), room temperature
Directions
In a large saucepan, cook vegetables according to package directions; drain. Stir in the chicken, salad dressing and cheese. Simmer, uncovered, for 3-4 minutes or until heated through. Spoon about 3/4 cup down the center of each tortilla; roll up tightly.
Recipe available at: http://www.tasteofhome.com/Recipes/Italian-Chicken-Wraps
Dessert
Fruity Peanut Butter Yogurt Dip
Ingredients
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1/2 cup fruit-flavored yogurt
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1/2 cup natural runny peanut butter
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1/4 cup powdered sugar
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Fruit/veggies for dipping
Directions
Mix together all of the ingredients completely making sure there aren’t any clumps. Move to a serving dish. Serve with chopped fruit and vegetables.
Recipe Available At: http://www.thewannabechef.net/2011/05/11/fruity-peanut-butter-yogurt-dip/
S’Mores Marshmallow Pops
Ingredients:
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1 bag large marshmallows
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1 package semi-sweet chocolate chips
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1 package cinnamon or honey graham crackers (about 9 long/large crackers) – or just buy graham cracker crumbs
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lollipop sticks (available in cake decorating aisles)
Directions
Begin by twisting the lollipop sticks until they are securely in the middle of the marshmallows. (Insert them on the flat, not rounded, side of the marshmallows. Then push them in until they almost pop through.) Then place the graham crackers in a strong Ziplock bag, and use a rolling pin (or whatever you’d like) to crush them until they are finely ground. Then place them in a small bowl. Then heat the chocolate chips in a double-boiler or (carefully!) in the microwave until they are melted and somewhat runny. While holding the stick, carefully dip a marshmallow in the chocolate mixture until completely covered. Then gently roll the sides and top of the marshmallow in the graham cracker crumbs until they are well-coated. Place on a plate or on wax paper to let cool and dry. Repeat with remaining marshmallows.
Recipe available at: http://gimmesomeoven.com/smores-pops/
Strawberry Shortcake In A Jar
Ingredients
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1 boxed yellow cake mix, baked according to package directions
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1 can vanilla frosting
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1 (8 ounce) whipped topping
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1 quart fresh strawberries mixed with 1/4 cup sugar
Directions
Crumble the yellow cake mix into large chunks. Press a small amount of the crumbled cake mix into the bottom of four small canning jars. In a small bowl, mix together the frosting and whipped topping. Spoon a small amount on top of the cake layer. Spoon a few strawberries on top of the frosting layer, add another layer of cake, frosting, and strawberries. Top each jar with a lid and ring. Store in the fridge up to 12 hours before serving.
Recipe available at: http://blogs.babble.com/family-kitchen/2011/05/06/strawberry-shortcake-in-a-jar/
Banana Pudding
Ingredients
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1 (14-ounce) can Eagle Brand Sweetened Condensed Milk
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1 1/2 cups cold water
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1 (3.5 ounce) package instant pudding and pie filling
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2 cups (1 pint) whipped cream
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36 vanilla wafers
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3 medium bananas, sliced and dipped in lemon juice
Directions
In a large mixing bowl, combine sweetened condensed milk and water. Add pudding mix and beat until well blended. Chill 5 minutes in refrigerator. Fold in whipped topping. (Do this slowly and as few times as you possible to combine, so the mixture will retain its thickness.) Spoon 1 cup pudding mixture into 2 1/2 quart glass serving bowl. Top with 1/3 each of wafers, bananas and pudding. Repeat twice. Garnish as desired. Chill thoroughly. Refrigerate any leftovers. You can also layer in individual serving dishes.
Recipes available at: http://www.bakerella.com/some-like-it-hot%e2%80%a6/