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First of all check out the following quality weight loss resources:
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1. Macaroni And Salmon Salad
1/2 cup reduced-fat mayonnaise, 1/2 cup nonfat plain yogurt,
3 tablespoons Dijon mustard, 1 tablespoon fresh lemon juice, 1/4
cup chopped, fresh dill weed, Salt and pepper to taste, 1 pound
medium shell macaroni, cooked and drained, 2 cups broccoli florets,
cooked and drained, 1 large red bell pepper, 1/2 cup chopped red
onion, 1 16-ounce can salmon, drained
Mix mayonnaise, yogurt, mustard, lemon juice, dill, salt and
pepper. Combine the macaroni, broccoli, red bell pepper and onion
in large salad bowl. Add mayonnaise mixture and toss to blend.
Gently stir in salmon. Cover the salad and chill in refrigerator
for at least 1 hour or more. Serve on lettuce leaves if desired.
Yields 6 servings
- calories 518,
- total fat 15.4g,
- cholesterol 42mg,
- carbohydrates 66.6g,
- fiber 3.8g,
- protein 28.2g,
- sodium 612mg.
2. Strawberry-Banana Fruit Smoothie
1 pint strawberries, cleaned and frozen, 1 small banana, peeled,
sliced and frozen, 1 cup vanilla yogurt, 1 cup orange juice, Sugar
to taste
Combine the fruits, yogurt, orange juice and sugar in blender;
blend until smooth. Taste and adjust seasoning. Garnish with strawberry
and a sprig of mint.
Yields 2 servings
- calories 201.6,
- total fat 4.6g,
- cholesterol 14mg,
- carbohydrates 36.7,
- fiber 4.4g,
- protein 6.0g,
- sodium 56mg.
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3. Multi-Bean Salad
1 16-ounce can red beans, drained, 1 16-ounce can black beans
-drained, 1 16-ounce can black-eyed peas -drained, 1 medium red
bell pepper - chopped, 1 small onion -chopped, 1 medium tomato
-chopped, 1 small cucumber -chopped, 1 cup chopped celery, 3/4
cup low-fat red wine vinegar salad, dressing, 1/4 cup chopped
fresh basil, Salt and pepper to taste, Lettuce
Place the red beans, black beans, black-eyed peas, red bell pepper,
onion, tomato, cucumber and celery
in large bowl. Drizzle salad dressing over bean mixture and toss
to coat. Cover and chill in refrigerator for 2 hours or more.
Add basil, and salt and pepper to taste. Toss to mix. Serve on
lettuce leaves.
Yields 10 servings
- calories 497.2,
- total fat 2.8g,
- cholesterol 1mg,
- carbohydrates 89.8g,
- fiber 24.0g,
- protein 31.8g,
- sodium 240mg.
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