The Adara weight loss plan includes over 75 delicious recipes to boost your serotonin levels, maintain a good mood, and help you lose weight and keep it off. The recipes are easy to prepare and draw on flavors from around the world. Here are some client favorites.

LUNCH

SHRIMP AND FENNEL STIR-FRY

This dish also tastes good cold. If you don't like fennel, substitute white mushrooms.

2 teaspoons olive oil
2 cups fennel bulb, cut into 1/4" slices
1 teaspoon ground black pepper
2 minced garlic cloves
1 teaspoon crushed red pepper or hot sauce
Large shrimp, uncooked, peeled and deveined
Women: 4 ounces
Men: 7 ounces
2 tablespoons fresh lime juice

Heat the oil in a large nonstick skillet over medium heat.
Add the fennel, pepper, and garlic and cook for 5 minutes or until the fennel is tender but not mushy.
Add the red pepper and shrimp. Cook 4-5 minutes, stirring occasionally, until the shrimp are pink.
Add the lime juice and serve.

BEEF STIR-FRY

This dish also works well with chicken, shrimp, or tofu instead of beef. If you don't like your foods too spicy, eliminate the chili-garlic sauce.

1/2 cup low-sodium chicken broth, divided
1 tablespoon low-sodium soy sauce
1 tablespoon sugar-free orange marmalade or sugar-free apricot jam
1 1/2 teaspoons Hoisin sauce
1 tablespoon rice vinegar
1 tablespoon cornstarch
1 teaspoon bottled chili-garlic sauce (optional)
1 teaspoon canola oil
Canola oil cooking spray
Lean beef, thinly sliced
Women: 3 ounces
Men: 5 ounces
8 ounces (use 1/2 of 16 ounce package) frozen stir-fry vegetable mix

In a medium bowl, mix 1/4 cup of chicken broth, soy sauce, marmalade, Hoisin sauce, rice vinegar, cornstarch, and chili-garlic sauce. Set aside.
Heat a large skillet coated with cooking spray. Add the oil and when that is heated, add the beef and stir-fry until brown, about two minutes.
Remove the beef from the skillet. Add the vegetables and remaining 1/4 cup chicken broth to the skillet and cook until vegetables are soft but not mushy, about 5 minutes. Stir in sauce and cook until sauce becomes thick.
Add the beef and cook until beef is heated through.

ASIAN CHICKEN WRAP

The chicken mixture can be made ahead of time and refrigerated, which makes this recipe fast and convenient for lunch.

1 teaspoon sesame or olive oil
1 teaspoon minced fresh or bottled garlic
1/4 cup chopped scallions
1 cup packaged shredded cabbage and carrots
Boneless cooked chicken breast, sliced thin
Women: 3 ounces
Men: 5 ounces
1 1/2 tablespoons Hoisin sauce
1 teaspoon ground black pepper
10 large Boston lettuce leaves.

Heat the oil in a large skillet on low-medium heat. Add the garlic, scallions, cabbage and carrots, chicken, Hoisin sauce, and pepper. Cook for 5 to 7 minutes until the cabbage is soft. Remove from heat and allow the chicken mixture to cool slightly. Spoon the mixture onto the lettuce leaves and wrap.

DINNER

CRUSTY BREAD SALAD

This is our version of panzanella, or Tuscan bread salad. It solves the problem of what to do with leftover bakery bread.

VINAIGRETTE

1 tablespoon balsamic vinegar
2 teaspoons olive oil
1/2 teaspoon each of dried basil, tarragon and thyme
Ground black pepper
1 tablespoon anchovy paste (optional)

Combine all ingredients in a small bowl; set aside.

SALAD

1 bell pepper (red, yellow, or orange pepper) cut into 1" wide strips
1 yellow summer squash cut into 3/4" rounds
1/4 thin-sliced medium red onion
Olive oil cooking spray
Crusty round Italian, French, Cuban or Portuguese bread cut into 1" chunks
Women: 1 1/2 cups
Men: 2 cups
I large or 2 medium tomatoes cut into 1" chunks
Chicken breast, grilled, warm or at room temperature, cut into 1" chunks
Women: 2 ounces
Men: 4 ounces

Preheat oven to 500°. Coat a roasting pan with cooking spray and place the peppers, squash, onion, and bread cubes in the pan. Coat vegetables with cooking spray.
Roast until vegetables are tender and bread is crisp. Remove from oven and let stand until cool.
Place vegetable and bread mixture in a bowl. Add tomatoes, chicken, and vinaigrette. Toss well.

FAST CREAMY BROCCOLI RICE

Two kinds of cheese give this recipe a savory taste.

2 tablespoons low-sodium chicken broth or water
1 package (10 ounces) frozen broccoli spears
Instant rice, white or brown, cooked according to package directions
Women: 1 1/2 cups
Men: 2 cups
2 slices fat-free American or Swiss cheese singles
1 tablespoon Parmesan cheese
Ground white pepper

In a large skillet over medium-high heat, heat the chicken broth and broccoli spears until the broccoli is thawed. Add the rice and stir to mix. Top the rice with both cheeses and heat, stirring occasionally, until cheese is melted. Season with pepper to taste.

CURRIED THAI SWEET POTATO SOUP

Look for fat-free coconut milk and curry paste in the ethnic food section of your supermarket. Cilantro can be found in the herb section of the produce department.

Sweet potatoes, peeled and cut into 1/2" chunks
Women: 8 ounces
Men: 12 ounces
2 cups low-sodium chicken or vegetable broth
1 teaspoon canola or vegetable oil
l/2 chopped medium onion
1 1-inch piece of fresh ginger, peeled and minced (optional)
2 teaspoons Thai curry powder
4 tablespoons canned fat-free unsweetened coconut milk
2 tablespoons lemon juice
Cooked chicken breast, shredded
Women: 2 ounces
Men: 4 ounces
Ground black pepper
Fresh cilantro sprig or 1 teaspoon dried coriander

In a large soup pot over medium heat, simmer the sweet potatoes in the broth for 15 minutes until tender.
Heat the oil in a skillet over low-medium heat and sauté the onions and ginger until soft, about 4 minutes. Stir in the curry powder.
Add the curry mixture to the sweet potatoes and broth in the soup pot.
Add the coconut milk, lemon juice, and chicken and heat until the soup is just about to boil, approximately 2 minutes.
Pepper to taste
Pour the soup into a bowl and garnish with cilantro.

VEGETABLES

CASABLANCA ONIONS

This dish is so tasty you will want to make extra amounts.

Cooking spray
1 teaspoon olive oil
2 sweet or Vidalia onions, thickly sliced
1/2 teaspoon coriander
1/4 teaspoon cumin
1/4 teaspoon cinnamon
4 ounces tomato sauce from a jar (optional: low sodium variety)
1/4 cup low-sodium vegetable or chicken broth
1 tablespoon raisins or dried currants
1 bay leaf
1/2 teaspoon brown sugar
Ground black pepper

Coat a skillet with cooking spray. Heat the skillet on low-medium heat. Add the olive oil and onions and sauté until soft, about 8 minutes. Remove the onions from the skillet. Add coriander, cumin, and cinnamon to the skillet, and sauté for 1 minute.
Return the onions to the skillet, adding the tomato sauce, broth, raisins or currants, and bay leaf and cook for 30 minutes or until the sauce is thick and the onions are very tender.
Remove from heat, and remove the bay leaf. Stir in the sugar, and season with salt and pepper to taste.