This delicious summer pasta is the perfect balance with creamy ricotta, crunchy green beans and juicy cherry tomatoes.

Ingredients 2 cups cooked whole-wheat pasta (recommended: linguine) ½ cup part-skim ricotta 3 tablespoons olive oil ½ pound green beans, trimmed and halved lengthwise (recommended: French) 1 clove garlic, chopped Salt Freshly ground black pepper 1 cup halved cherry tomatoes 1 lemon, zested

Directions: Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta reserving 1 cup of the cooking water. Transfer the hot pasta to a large bowl and add the ricotta cheese. Toss to combine.

Meanwhile, in a large, heavy skillet, warm the olive oil over medium-high heat. Add the green beans, garlic, salt, and pepper and sauté for 4 minutes. Add 1 cup of the pasta cooking liquid and […]

A wonderful marinade for pork!

Ingredients: ¼ cup balsamic vinegar 1 shallot chopped ½ cup fresh herbs (oregano, thyme, sage, chervil, tarragon) 1 clove garlic, minced ¼ cup olive oil 2 lbs (1 kg) pork tenderloin

Directions: 1) In a blender or food processor combine vinegar, shallots, herbs, garlic and olive oil and blend until smooth. 2) Cut little shallow nicks in pork and place in large sealable bag. 3) Pour marinade in bag and seal; marinate for 6 hours in the refrigerator. 4) Remove from refrigerator about half an hour before grilling. 5) Preheat grill to medium-high. 6) Grill Pork about 8 to 10 minutes per side or until the juices run clear and temperature is about 150F (65C). Be careful not to overcook. 7) Transport to a cutting board and let rest for 10 minutes. To serve, slice on the bias.

Allowances: Makes 6 servings. Count each serving as 3 protein (group 6)

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This delicious salad is packed with flavour! The calories are reduced by choosing low-fat yogurt & mayonnaise instead of regular.

Ingredients 1/3 cup plain yogurt 1/4 cup light mayonnaise 2 tbsp. lemon juice 1/2 teaspoon paprika Salt and ground pepper to taste 3 cups broccoli flowerets 1 1/2 cups grilled chicken breast or cooked chicken, cut in strips 1/3 cup red onion, thinly sliced 1 1/2 cups cherry tomatoes cut in half 1 cup Old Canadian Cheddar, grated

Instructions: In a large bowl, mix the yogurt with the mayonnaise, lemon juice and paprika. Season generously. Add the remaining ingredients, stir well and let stand a few minutes before serving.

Allowances: Makes 4 servings. Count each serving as 3 proteins (group 6) and 1 fat (group 7).

A light, delicious spring dessert!

Ingredients: 1 pkg. (450 g) angel food cake mix 1 pkg. (4-serving size) Jell-O Vanilla Fat Free Instant Pudding 1 can (14 fl oz/398 mL) crushed pineapple in juice, undrained 1 cup Cool Whip Light Whipped Topping, thawed 12 fresh strawberries, cut in half

Directions: Place your oven rack to its lowest rung. Heat oven to 350ºF. Prepare cake batter as directed on package. Pour into 24 paper-lined muffin cups. (Batter should fill about ¾ of the cup.) Bake 26 minutes or until tops are light golden brown. Cool in pans 10 minutes; remove to wire racks. Cool completely. Mix dry pudding mix and pineapple in medium bowl. Gently stir in Cool Whip; spread onto cupcakes. Top with berries.

*It’s important to bake cupcakes immediately after filling muffin cups to prevent cupcakes from sticking to paper liners.

Allowance: Makes 24 servings, 1 cupcake each Count each serving as ½ carbohydrate […]

Use this savory and easy marinade with a variety of your favorite proteins.

Ingredients:

Marinade ¼ cup dry sherry 1 tbsp. sesame oil 1 tablespoon fresh ginger root, grated 2 teaspoons light soy sauce 1 large garlic clove, crushed

Seafood and Vegetables 16 large sea scallops 12 jumbo shrimp 8 squares each red and green bell peppers 12 medium mushrooms 4 metal or soaked wood skewers

Directions:

In a shallow, non-reactive dish or re-sealable plastic bag, combine sherry, oil, ginger root, soy sauce and garlic. Place scallops and shrimp in marinade, turning to coat ingredients. Cover and refrigerate for 1 to 2 hours.

Drop pepper squares into pot of boiling water for 1 minute, then drain. Remove seafood from marinade, reserving marinade. Place marinade in a small saucepan, bring to a boil, reduce heat and cook for 5 minutes. Keep warm. Thread skewers, alternating scallops, shrimp, peppers and mushrooms.

Preheat grill to medium-high and oil […]

This quick dessert looks sensational served in an old-fashioned sundae glass

Ingredients:

1 ¼ cups unsweetened frozen raspberries, partially thawed 1 tsp sweetener, or to taste 2 2/3 cups fat-free vanilla yogurt 2 bananas, thinly sliced Fresh raspberries for garnish (optional)

Directions: 1. In food processor with the knife blade attached, pulse raspberries and sweetener until almost smooth. 2. Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering. Top with raspberries if you like.

Allowance: Makes 4 servings. Count each serving as 1 fruit (group 4) and 1 dairy (group 1).

The sweetness of the papaya salsa is the perfect complement to the spicy peppers of this healthy twist on a Jamaican Jerk Burger!

Ingredients: 1 pound of ground turkey (or chicken) breast 1 garlic clove, minced 2 scallions, thinly sliced 1 serrano or jalapeno pepper, seeded and minced 1-inch ginger root, grated 2 teaspoons fresh thyme, a few sprigs, leaves stripped and chopped 1 teaspoon allspice, eyeball the amount ½ teaspoon nutmeg, freshly grated or ground 1 teaspoon coarse black pepper Coarse salt 1 ripe lime, juiced 4 bib or green leaf lettuce leaves

Papaya Salsa: 1 large, ripe papaya, seeded, peeled and diced ½ red bell pepper, seeded and diced ¼ red onion, finely chopped 1 Serrano or jalapeno pepper, seeded and minced 2 tablespoons fresh cilantro leaves, a palm of leafy tops, finely chopped 1 navel orange, juiced Coarse salt

Directions: Preheat a large nonstick skillet, indoor grill pan or tabletop grill to […]

A delicious pairing of fruit and fish!

Preparation time: 15 minutes/Total time: 25 minutes

Ingredients:

Salsa: 1 cup diced bell pepper (use a mix of red, green and yellow) ½ medium jalapeno pepper, diced 1/3 cup diced cucumber ¼ cup sliced green onion ½ cup diced pineapple 1/3 cup fresh chopped cilantro 1 tablespoon lemon juice 1 tablespoon olive oil 1 large avocado, halved, pitted, peeled and cut into ½ inch dice ½ teaspoon salt 1 teaspoon cumin, optional

Fish: 4 mahi mahi or tilapia fillets (about 1 ¼ pounds total) or favourite firm white fish 4 tablespoons apricot preserves (try ‘Twice the fruit half the calories’ preserve), melted and cooled, divided Salt and fresh ground pepper to taste 1 teaspoon Old Bay seasoning or favourite all purpose seasoning for seafood Lemon wedges, optional

Directions: To make the salsa:

In medium bowl stir together, the peppers, cucumbers, green onions, pineapple, cilantro, lemon juice and […]

This tangy dip is a perfect addition if you want to spice up your veggies! A great appetizer and sure to be a hit at any dinner party.

Ingredients: 1 7-oz jar roasted red sweet peppers 1 teaspoon vinegar 1/4 teaspoon lemon-pepper seasoning 1/4 teaspoon garlic powder 1/3 cup fat-free dairy sour cream 2 teaspoons snipped fresh cilantro or parsley Assorted vegetables from your free list to dip……..

Directions:

Drain roasted peppers. Chop and set aside 2 tablespoons of the roasted peppers. In a food processor bowl or blender container combine remaining roasted peppers, vinegar, lemon-pepper seasoning and garlic powder. Cover and process or blend until mixture is smooth, scraping sides as necessary. Stir in sour cream, reserved roasted peppers and 1 teaspoon of the cilantro or parsley. Transfer to a serving bowl. Sprinkle remaining cilantro on top.

Serve immediately (or cover and refrigerate for up to 24 hours.) Serve with vegetables.

Allowance:

1/4 cup […]

With chicken that is deliciously crispy on the outside and moist on the inside, this is a wonderful dish with tons of flavour!

Ingredients • 3 egg whites • 2 tablespoons skim milk • 4 4-ounce chicken breast halves, fat trimmed • ¼ cup ground pecans (or ground almonds, if desired) • 2 tablespoons chopped pecans • non-stick spray • 1/3 cup fat-free sour cream • 2 tablespoons Dijon mustard • 1 teaspoon dry white wine • ¼ cup finely sliced fresh chives

 Directions 1) Preheat oven to 350 degrees-F. In a large bowl, beat the egg whites and milk. Add the chicken and stir until coated. Lay the coated chicken on a large plate in a single layer. Sprinkle both sides with the ground pecans, then press the chopped pecans into one side of each piece of chicken. 2) Place the chicken on a nonstick baking sheet with the chopped pecan side facing up. […]