Ingredients

• 1 (16-ounce) can fat free refried beans
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup reduced-fat sour cream
• 1 cup salsa
• 1 cup shredded reduced fat Mexican blend cheese

Instructions

Preheat oven to 375°F. Combine beans; spread in an 8-inch square baking dish. Spread sour cream over beans; then, top with salsa and cheese. Cover, and bake at 375°F for 20 minutes. Uncover, and bake 10 minutes or until bubbly.

Nutritional Information

• Calories 107
• Fat 2.3 grams
• Cholesterol 9 milligrams
• Carbohydrates 15.8 grams
• Protein 8.8 grams
• Fiber 5.8 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.

Ingredients

• 1 pound super lean ground beef (4-6% fat)
• 1 tablespoon finely chopped onion
• 1 tablespoon Worcestershire sauce
• 1 teaspoon Dijon mustard
• 1 package whole grain rolls

Instructions

Combine first 4 ingredients. Shape mixture by tablespoonfuls into patties and place on a rack in a broiler pan.  Bake at 350ºF for 15 to 17 minutes or until desired degree of doneness. Split rolls and top burgers with your favorite toppings.

Nutritional Information

• Calories: 57
• Fat: 1.6 grams
• Protein: 5.8 grams
• Carbohydrates: 4.9 grams
• Cholesterol: 1.89 grams
• Sodium: 70.7 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.

Ingredients

• 2 teaspoon olive oil
• 4 large yellow onions, halved and thinly sliced
• 2 carrots, grated
• 1 tablespoon sugar
• ¼ cup brandy
• 2 tablespoons flour
• 3 cups reduced sodium beef broth, or vegetable broth
• 2 tablespoons no salt added tomato paste
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried thyme
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 8 slices diagonally cut French bread
• 1 cup shredded Gruyere or Swiss cheese (about 4 ounces)

Instructions

In a non-stick Dutch oven or large saucepan, heat the oil until hot over medium heat.  Add the onions and carrots , sprinkle with the sugar, and cook, stirring frequently, until the onions are very tender and lightly browned, about 30 minutes.

Stir in the brandy and cook for 1 minute.  Add the flour, stirring to coat.  Stir in the broth, 2 cups of water, and tomato paste, vinegar, thyme, pepper, and salt and bring to a boil.  Reduce to a simmer, cover and cook until the flavors have developed, about 7 minutes.

Meanwhile, preheat the broiler.  Place the bread on the broiler rack and broil 6 inches from the heat for 30 seconds or until lightly toasted.  Sprinkle the bread with the cheese and broil for 1 minute longer, or until cheese is bubbly.  Ladle the soup into 4 bowls, place the cheese toasts on top and serves

Serves 4

Nutritional Information

• Calories: 445
• Fat: 13 grams
• Protein: 20
• Carbohydrate: 57 grams

Ingredients

• 2 teaspoons olive oil
• 1 large onion, finely chopped
• 4 carrots, halved lengthwise and cut into ¼ inch slices
• 2 zucchini, halved lengthwise and cut into ¼ inch slices
• 1 red pepper, diced
• 1 14.5-ounce can no salt added stewed tomatoes, chopped with their juices
• 2 cups reduced-sodium chicken broth
• ½ cup chopped fresh basil
• ½ teaspoon salt
• 4 cups fresh spinach leaves, shredded (or can use 1 box frozen shredded spinach leaves, defrosted and drained)
• 2/3 cup small dried pasta, such as elbow, small shells, or ditalini
• 1/3 cup coarsely ground parmesan cheese

Instructions

In a large non-stick Dutch oven or large saucepan, heat the oil until hot over medium heat.  Add the onion and cook, stirring frequently until the onion is softened, about 5 minutes. Add the carrots and cook for an additional 5 minutes, stirring often. Stir in the zucchini and the bell pepper and cook, stirring frequently until the pepper is tender, about 5 minutes. Add the tomatoes and their juices and cook, stirring frequently until the liquid is slightly reduced, about 3-4 minutes. Stir in the broth, 2 cups of water, basil and the salt and bring to a boil. Stir in the spinach and the pasta and return to a boil. Cook until the pasta is tender, approximately 10 minutes.  Ladle the soup into bowls and sprinkle with parmesan cheese.

Serves 4

Nutritional Information

• Calories: 194
• Fat: 5 grams
• Carbohydrates: 30 grams
• Protein: 10 grams

This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.