Recipe Rehab: 5 Recipes To Help You Lose!

Each week, Recipe Rehab shows you how to make your not-so-diet-friendly dishes healthier. As part of our month-long commitment to helping you reach your weight loss goals in 2010, That's Fit expert and nutritionist Tanya Zuckerbrot, has created five satisfying and flavorful rehabbed recipes to help you lose weight and get healthy!

Asparagus, Mushroom and Sun-Dried Tomato Frittata
A low-calorie frittata will big time taste

Ingredients:
Non-Stick Cooking Spray
1 clove garlic, minced
1 small red onion, thinly sliced
1 bunch (1 pound) asparagus, chopped into bite-sized pieces, 1"
1 cup portabella mushroom, diced
2 tablespoons Sun-dried tomatoes, chopped
2 cups liquid egg substitute
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 wedges Laughing Cow Light garlic & herb, sliced
2 tablespoons Parmesan cheese (optional)

Directions:
1. Preheat oven to Broil. Spray a 10-inch, oven-proof skillet and sauté onions and garlic over medium heat, about 3 minutes.
2. Add asparagus and mushrooms, cook until just tender, about 8 minutes.
3. In bowl, mix eggs, sun-dried tomatoes, salt and pepper.
4. Pour egg mixture evenly into skillet, over the asparagus mixture, and add the cheese slices. Cook until the bottom is lightly set, lifting the edges to allow the uncooked eggs to reach the bottom of the skillet, but still a little runny on top, about 3 minutes.
5. Sprinkle with Parmesan cheese and transfer the skillet to the oven. Bake for 5 minutes, or until eggs are set.
6. Slice in wedges, and serve.

Serves: 6
Nutritional content per serving: 91 calories; 11 g protein; 8 g carbohydrates; 2 g fiber; 1.5 g fat


Smoked Black Eyed Pea and Kale Soup
Black eyed peas have 14 grams of protein and 12 grams of fiber per cup.

Ingredients:
2 tablespoons olive oil
4 shallots, diced
2 cloves garlic, minced
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
1/2 teaspoon smoked paprika
1 15-ounce can (about 2 cups) black-eyed peas, drained and rinsed
1 medium (about 1 cup) sweet potato, small dice
8 ounces (about 2 cups) fresh kale, stems removed, roughly chopped
1 15-ounce can diced tomatoes
1 15-ounce can diced tomatoes with green chiles
2 quarts (8 cups) low sodium vegetable stock
2 tablespoons tamari, or low sodium soy sauce
Salt and ground black pepper to taste

Directions:
1. Add diced sweet potatoes in a medium pot, cover with water. Boil until tender, so that a fork can piece through, about 10 minutes after water begins to boil. Drain and set aside
2. While potatoes are cooking, in a large soup pot over medium heat. Add olive oil, shallots and garlic. Cook until tender, about 3 to 5 minutes.
3. Add the canned tomatoes, tamari, and spices. Cook for another 2 minutes.
4. Add the black-eyed peas, chopped greens, sweet potatoes and vegetable broth, bring everything to a boil. Reduce heat to low and simmer, partially covered, for 30 to 45 minutes, immediately.


Serves: 8
Nutritional content per serving: 147 calories; 7 g protein; 22 carbohydrate; 5 g fiber; 4 g fat


Hot and Sour Asian Lettuce Wraps
The heat in these wraps will rev-up your metabolism!

Ingredients:
2 tablespoons olive oil
¼ cup scallions, or green onions, chopped
1 tablespoon garlic, minced
1 pound lean ground turkey
½ cup red pepper, diced
½ cup carrot, grated
1 8-ounce can water chestnuts, drained and chopped
1 teaspoon ginger, grated
1 tablespoon low sodium soy sauce
2 tablespoons rice vinegar
2 teaspoons Asian chili sauce, like Sriracha
Salt, to taste
Juice of 1 lime (2 Tablespoons)
½ cup cilantro, coarsely chopped
1 head butter lettuce (can be substituted for Boston or Iceberg)

Directions:
1. Heat half the oil in a large skillet over medium heat and sauté scallions and garlic about 2 minutes.
2. Add the ground turkey, breaking it apart with a wooden spoon, season with salt to taste (or 1/2 teaspoon), and sauté until brown. Set aside.
3. Heat the rest of the oil in the same skillet. Add red pepper, carrots, water chestnuts, ginger, soy sauce, vinegar, and chili sauce. Sauté until the vegetable are tender, 5-7 minutes.
4. Add the turkey back to the skillet, along with cilantro and mix well. Cook for 2 minutes longer and squeeze the juice of the lime on top.
5. Separate the leaves from the head of the lettuce and scoop mixture into leaves.

Serves: 4
Nutritional content per serving: 195 calories; 13 g protein; 17 g carbohydrate; 3 g fiber; 8 g fat

Baked Stuffed Eggplant
A healthier alternative to eggplant parmigiana

Ingredients:
2 medium eggplants
1 cup chopped onion
3 garlic cloves, minced
1 cup chopped fresh mushrooms
1 cup seeded chopped tomatoes
½ cup tomato paste
½ cup toasted pine nuts
1 teaspoon salt
½ teaspoon pepper
½ cup chopped fresh basil
1 teaspoon dried thyme
2 teaspoon crushed red pepper flakes
¼ cup low-fat, grated Parmesan cheese + plus more for topping

Directions:
1. Cut eggplant in half lengthwise and scoop out the seeds and pulp, leaving ½ inch rim. Chop insides and set aside. Sprinkle salt over the shelled out eggplant, and let sit for 30 minutes until moisture has beaded on the surface.
2. In a large skillet coated with nonstick cooking spray, sauté the onions and garlic until translucent. Add mushrooms, tomatoes, tomato paste, insides of eggplant, season with salt and pepper, and sauté for 5 minutes or until tender.
3. Stir in basil, thyme, red pepper, and cheese.
4. Rinse excess moisture from the eggplant shells and pat dry. Scoop vegetable mixture into shells and sprinkle with additional Parmesan cheese, if desired.
5. Place eggplants on a baking sheet, and cook at 400º F for 20-30 minutes.

Serves: 4
Nutritional content per serving: 195 calories; 9 g protein; 29 g carbohydrate; 10 g fiber; 7 g fat

Turkey and Zucchini Glazed Meat Loaf
A hearty dinner that's low-fat but loaded with flavor.

Ingredients (Meatloaf):
1 pound ground turkey
1 cup coarsely grated zucchini
¾ cup onion, finely chopped
2 tablespoon Worcestershire sauce
½ cup dry whole wheat breadcrumbs
¼ cup chopped parsley
1 tablespoon dried sage
¼ cup egg substitute
1 teaspoon salt
½ teaspoon garlic powder

Ingredients (Glaze)::
¼ cup low sugar peach preserves
1 tablespoon Dijon mustard

Directions:
1. Preheat oven to 350º F
2. Combine all ingredients for the meat loaf in a large mixing bowl. Shape mixture into a loaf on a rimmed baking sheet into 8 x 4 x 2 inch loaf.
3. Bake loaf for 45 minutes, remove from oven. Mix ingredients for the glaze together and spread on top of meat loaf.
4. Return loaf to the oven, and bake until internal temperature reaches 165º F, about 20 minutes longer.
5. Let meat loaf rest for 10 minutes, before slicing and serving.

Serves: 4
Nutritional content per serving: 115 calories; 14 g protein; 10 g carbohydrate; 1 g fiber; 2 g fat

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.