Ingredients

• 2 large cucumbers
• 2 cups plain yogurt, low-fat
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill
• 1 garlic clove, chopped
• 1 cup cherry tomatoes
• 1 cup broccoli florets
• 1 cup baby carrots

Instructions

Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

Mix grated cucumber, yogurt, lemon juice, dill, and garlic in serving bowl. Chill for 1 hour.

Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with dip.

Yields 8 servings.

Nutrition Facts

Serving ⅛ cup portions

• Calories: 68.82
• Total Fat: 0.32 grams
  • Saturated Fat: 0.08 grams
  • Trans Fat: 0.88 grams
• Carbohydrates: 13.2 grams
  • Fiber: 2.0 grams
  • Sugar: 7.36 grams
• Protein: 4.24 grams
• Cholesterol: 0.88 milligrams
• Fiber: 2.0 grams
• Sodium: 77.04 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• ½ cup light whipped cream cheese
• 4 (8-inch) whole-wheat flour tortillas
• 1 large carrot, shredded (about 1 cup)
• ½ cup pre-shredded reduced-fat cheddar cheese
• 6 ounces thinly sliced reduced-sodium deli ham
• Honey mustard, barbecue sauce, or hummus for dipping

Instructions

Spread cream cheese evenly over each tortilla and layer each with carrots, cheese and ham. Roll up tightly and slice into inch rounds.

Serve with your choice of dipping sauces.

Yields 16 servings.

Nutrition Facts

Serving 1 pinwheel

• Calories 96.8
• Total Fat: 4.8 grams
  • Saturated Fat: 2.2 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 8.7 grams
  • Fiber: 0.5 grams
  • Sugar: 1.1 grams
• Protein: 4.7 grams
• Cholesterol: 15.1 milligrams
• Fiber: 0.5 grams
• Sodium: 260.0 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• 2 (10-ounce) packages frozen chopped spinach, thawed
• 2 cups herb-seasoned stuffing mix (like Pepperidge Farm made with white and whole wheat bread)
• ½ cup grated parmesan cheese
• ½ cup shredded reduced-fat cheddar cheese
• 5 large eggs, beaten
• ¼ cup ground flaxseed
• ¼ cup extra virgin olive oil
• ¼ cup butter, melted
• ½ teaspoon onion powder
• ¼ to ½ teaspoon dried thyme
• pinch of black pepper

Instructions

Preheat oven to 350ºF. Spray two, large rimmed baking sheets with nonstick cooking spray and set aside.

Drain spinach thoroughly by pressing in colander and using paper towels to remove excess moisture.

Crush enough herb stuffing to make 2 cups of crumbs. In large bowl, combine crumbs with spinach, stuffing mix, Parmesan cheese, Cheddar cheese, eggs, flaxseed, oil, butter, onion powder, thyme, and pepper and mix very well.

Roll mixture into 48 balls (about 1 to 1 -inches in diameter) and place on the prepared sheets. Bake until golden brown on bottom, about 10 minutes.

Yields 16 servings.

Nutrition Facts

Serving 2 bites

• Calories: 119.85
• Total Fat: 6.0 grams
  • Saturated Fat: 2.1 grams
  • Trans Fat: 0.1 grams
• Carbohydrates: 12.15 grams
  • Fiber: 1.35 grams
  • Sugar: 1.4 grams
• Protein: 4.6 grams
• Cholesterol: 36.75 milligrams
• Fiber: 1.35 grams
• Sodium: 298.75 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

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

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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

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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

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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.