Weight Loss Goddess

Makes 6 servings
Serving Size 2 cups
• 1 (10-ounce) package salad greens
• 1 (14-ounce) can artichoke hearts, drained, quartered
• 1 (9-ounce) package tuna in water, drained, flaked
• 1/2 pound green beans, cooked, drained
• 1 cup sliced plum tomatoes
• 4 oz Italian salad dressing – fat free
Place greens on serving platter.
Arrange artichokes, tuna, beans, and tomatoes over greens.
Top with dressing.
For a salad nicoise, use 1 6 ounce can of chopped black olives and hard-boiled egg instead of the artichokes and tomatoes.
Calories 108(7 calories from fat)
Fat 1g
Saturated Fat 0g
Cholesterol 12mg
Sodium 674mg
Carbohydrate 13g
Dietary Fiber 3g
Sugars 8g
Protein 13g

Makes 4 servings
INGREDIENTS
• 3/4 pound lean top round steaks, cut into thin strips
• 2 tablespoons ketchup
• 2 tablespoons lime juice
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• 4 cups shredded lettuce
• 1/2 cup diced seeded cucumbers,
• 1/2 cup green bell pepper
• 1/2 cup red bell pepper
• 1/2 cup seeded tomato
• 1/4 cup chopped fresh cilantro
• 1/4 cup thinly sliced scallion
• 1/4 cup fat-free French salad dressing
• 4 6-inch corn tortillas
DIRECTIONS
1. Place beef in a shallow dish. Combine next 4 ingredients; pour over beef and toss to coat. Refrigerate the beef at least 30 minutes, or overnight, if desired.
2. Meanwhile, prepare salad: Arrange lettuce on a large serving platter or shallow salad bowl. In another bowl, combine remaining ingredients, except tortillas, and toss to coat. Spoon over lettuce, leaving a 1-inch border. Salad may be refrigerated if not serving right away.
3. Remove beef from refrigerator. Heat large nonstick skillet over high heat. Add beef and cook, stirring 3 to 5 minutes or just until cooked through; remove from heat. Warm tortillas according to package directions; cut each into thirds. Wrap 2 to 3 pieces of beef in each tortilla strip. Arrange decoratively on top of salad. Serve additional French dressing on side, if desired.
You can also serve with a bit of lowfat sour cream, or cheese on the site, and some salsa.
Calories 202 (32 calories from fat)
Fat 4g
Saturated Fat 1g
Cholesterol 48mg
Sodium 223mg
Carbohydrate 20g
Dietary Fiber 3g
Sugars 5g
Protein 22g

Makes 4 servings
INGREDIENTS
• 4 slices bacon, diced
• 1/4 cup white vinegar
• 4 teaspoons sugar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 bag (10 ounce) washed fresh spinach
• 5 medium green onions, chopped (1/3 cup)
DIRECTIONS
1. Cook bacon in 12-inch skillet over medium heat, stirring occasionally, until crisp. Stir in vinegar, sugar, salt and pepper. Heat through, stirring constantly, until sugar is dissolved; remove from heat.
2. Add Spinach and onions to bacon mixture. Toss 1 to 2 minutes or until spinach is wilted.
For a touch of sweetness and color, use raspberry vinegar in place of the white vinegar and sprinkle the salad with fresh raspberries.

Calories 65 (Calories from Fat 25)
Fat 3g (Saturated 1g)
Cholesterol 5mg
Sodium 280mg
Carbohydrate 8g (Dietary Fiber 2g)
Protein 3g

Makes 12 Servings
INGREDIENTS:
• 3 pounds red potatoes
• 2 1/2 pounds sweet potatoes
• 1/4 cup white wine vinegar
• 1/4 cup olive oil
• 1 clove garlic, minced
• 1 tablespoon dill pickle relish
• 1/2 cup chopped red onion
• 1/3 cup lowfat mayonnaise
• 1 pinch ground black pepper
• 1/3 cup sour cream
• 1/2 cup chopped parsley
DIRECTIONS:
Boil the potatoes separately, each  in a large pot until tender but still firm, about 20 minutes. Drain, cool and cut into wedges.
Combine the vinegar, olive oil, garlic, dill pickle relish and onion in a large bowl. Add sliced potatoes and mix to coat.
Whisk together mayonnaise, pepper, sour cream and parsley. Pour over potatoes and chill at least 8 hours before serving.

Calories: 237
Total Fat: 11g
Cholesterol: 6mg
Sodium: 112mg
Total Carbs: 32.1g
Dietary Fiber: 6.3g
Protein: 4.1g

Makes 8 Servings
INGREDIENTS:
• 3 heads fresh broccoli, chopped
• 1 red onion, chopped
• 2 (6 ounce) cans jumbo black olives, sliced
• 2 (6.5 ounce) jars marinated artichoke hearts, sliced
• 3 large tomatoes, chopped
• 3 bunches green onions, chopped
• 1 (8 ounce) bottle Italian-style low fat salad dressing, or oil and balsamic vinegar to taste
DIRECTIONS:
Combine the broccoli, red onion, olives, artichoke hearts, tomatoes and green onions in a bowl.
Add the dressing, toss, cover and refrigerate for 24 hours before serving.
Calories: 352
Total Fat: 28.1g
Cholesterol: 0mg
Sodium: 982mg
Total Carbs: 26.1g
Dietary Fiber: 8.6g
Protein: 6.4g

Makes 6 Servings
INGREDIENTS:
• 3 large ripe tomatoes, chopped
• 2 cucumbers, peeled and chopped
• 1 small red onion, chopped
• 1/4 cup olive oil
• 4 teaspoons lemon juice
• 1 1/2 teaspoons dried oregano
• salt and pepper to taste
• 1 cup crumbled feta cheese
• 6 black Greek olives, pitted and sliced
DIRECTIONS:
Combine tomatoes, cucumber, and onion in a bowl. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad.
Make sure it is lowfat feta and watch the olives-they can be pretty fatty, and you should be aware that both can be rather salty as well, if you are worried about high blood pressure.
Calories: 190
Total Fat: 15.8g
Cholesterol: 22mg
Sodium: 350mg
Total Carbs: 8.8g
Dietary Fiber: 1.9g
Protein: 5g

Makes 5 Servings
INGREDIENTS:
• 1 green bell pepper
• 1 large red bell pepper
• 7 tomatoes
• 1 eggplant
• 4 cloves crushed garlic
• 1/4 cup extra virgin olive oil
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon cayenne pepper
DIRECTIONS:
Roast peppers until skin turns black. Cool in a plastic bag. Remove burnt skin and rinse well.
Boil tomatoes for 1 minute and cool in ice water. Peel and chop.
Cut the eggplant into small strips and sauté in oil for about 6 to 8 minutes. Once the eggplant is soft, add garlic.
Open the peppers and remove  all the seeds. Rinse well.  Cut into small strips and add to the eggplant. Add the tomatoes to eggplant mixture. Add tomato paste, salt, pepper and cayenne. Bring to a boil, reduce heat and simmer for 30 minutes.
Let the salad cool before serving. You can serve it slightly warm on a bed of rice or couscous.
If you want to make it more mediterranean style, then substitute mint for the cayenne pepper. More Italian style, use oregano and/or basil.
Calories: 198
Total Fat: 12.3g
Cholesterol: 0mg
Sodium: 307mg
Total Carbs: 22.2g
Dietary Fiber: 6.5g
Protein: 3.8g

Makes 6 Servings
INGREDIENTS:
• 7 tomatoes
• 1 small yellow onion
• 1/2 cup white sugar
• 1/2 cup distilled white vinegar
• 1/2 cup vegetable oil
• salt and pepper to taste
DIRECTIONS:
Slice the tomatoes thinly. Cut the onion in half, then thinly slice into half-circles. In a large bowl, combine tomatoes, onion, sugar, vinegar, oil, salt and pepper. Serve at room temperature.
You can also use a bit of olive oil and balsamic vinegar for an Italian-style adaptation of this salad.
Calories: 272
Total Fat: 18.9g
Cholesterol: 0mg
Sodium: 6mg
Total Carbs: 25.8g
Dietary Fiber: 1.4g
Protein: 1.3g

Makes 10 Servings
INGREDIENTS:
• 1 honeydew melon
• 6 cups cubed, cooked chicken meat
• 2 cups chopped celery
• 2 cups seedless grapes
• 1 (8 ounce) can sliced water chestnuts
• 1/2 cup lowfat sour cream
• 1/2 cup plain lowfat yogurt
• 1 1/2 teaspoons curry powder
• salt and pepper to taste
DIRECTIONS:
This is a lite lunch-time bite with an asian fusion flavor, great for outdoor lunch or brunch parties if kept refrigerated til serving time.  It is similar to the English tea-time favorite Coronation Chicken.
Cut melon in half, and remove seeds. Cut into bite-size pieces.
Add chicken, celery, grapes and water chestnuts.
Wisk together sour cream, yogurt, and curry powder in a small bowl. Gently stir into salad. Season with salt and pepper to taste. Serve.
Calories: 244
Total Fat: 6.4g
Cholesterol: 69mg
Sodium: 94mg
Total Carbs: 22.6g
Dietary Fiber: 2.2g
Protein: 25g

Makes 8 Servings
INGREDIENTS:
• 1 medium head bok choy (chinese cabbage, like celery), diced
• 1 bunch green onions, chopped
• 1 (3 ounce) package ramen noodles
• 1/2 cup blanched slivered almonds
• 2 tablespoons sesame seeds, toasted
• 1/3 cup olive oil
• 3 teaspoons lemon juice
DIRECTIONS:
Combine bok choy and green onions.
Whisk together the olive oil, lemon juice and ramen noodle seasoning packet. Refrigerate dressing and bok choy mixture seperately for about 30 min.
Break ramen noodles into small pieces. Mix with toasted almonds and sesame seeds.
Combine the cabbage mixture and noodle mixture; add dressing and toss to coat.  Goes great with a stir fry too.
Calories: 174
Total Fat: 15g
Cholesterol: < 1mg
Sodium: 111mg
Total Carbs: 7.6g
Dietary Fiber: 2.9g
Protein: 4.4g