Ingredients:

4 cups small broccoli florets 2 cups cubed butternut squash 1 tbsp. + 1 tbsp. olive oil 1 tbsp. reduced-sodium soy sauce 1 tbsp. balsamic vinegar 2 tsp. dark sesame oil 1 tsp. peanut butter 1 tsp. grated ginger 6 cups salad greens

Directions:

Cut the butternut squash into small cubes (less than ½”) for faster cooking. Pre-heat the oven to 450°F. Toss the broccoli and butternut squash with 1 tbsp. of the olive oil on a rimmed baking sheet. Roast until lightly browned in spots, 12 – 15 minutes. Remove let cool. In a large bowl, whisk soy sauce, vinegar, sesame oil, peanut butter, and ginger with the remaining 1 tbsp. olive-oil Toss the salad greens with the dressing. Top with the broccoli and butternut squash.

Allowances: Makes 4 servings Count each serving as 1 fat (group 7) and 1 restricted vegetable (group 2)

Recipe courtesy of Nutrition Action Healthletter.

This leftover ham recipe is delicious and easy to prepare – who knew ham could taste even better the second time around!

Ingredients:

¼ lb. cubed fully cooked ham 1 cup (4oz) shredded cheese 6 eggs 4 egg whites 3 tbsp. minced chives 2 tbsp. skim milk ¼ tsp. salt ¼ tsp. pepper

Directions:

Divide ham among eight muffin cups coated with cooking spray; top with cheese. In a large bowl, beat eggs and whites. Beat in the chives, milk, salt and pepper. Pour over cheese, filling each muffin cup three-quarters full. Bake at 375°F for 22-25 minutes or until a knife inserted near the center comes out clean. Carefully run a knife around edges to loosen; remove from pan. Serve warm.

Allowanced: Makes 8 servings. Count each serving as 2 protein (group 6)

Recipe and photo courtesy of Taste of Home Cook Book

Traditionally high-fat Eggs Benedict gets a makeover!

Ingredients:

8 slices of thin sliced ham 4 large eggs ¼ cup each light sour cream and light mayonnaise 1 tbsp. each honey mustard and freshly squeezed lemon juice Pinch of salt and cayenne pepper 2 whole-wheat English muffins, split and toasted Fresh dill or parsley for garnish, optional

Directions:

In a medium, nonstick skillet, lightly brown ham over medium heat (about 3 minutes per side). Remove from skillet and keep warm. Fill same skillet half full of water. Bring to a boil, reduce heat to simmering. Break 1 egg into a small dish and slide egg into simmering water. Repeat with remaining eggs. Simmer eggs, uncovered for 4 to 5 minutes, until yolks are set, but not hard. Meanwhile, in a small saucepan, whisk together mayonnaise, sour cream, honey mustard, lemon juice, salt and cayenne. Cook over medium heat just until mixture is heated through. Do not boil. […]

This deliciously fruity dessert is light, fluffy and easy to prepare! Try different kinds of Jell-o and fruit combinations for a change!

Ingredients: • 1 cup boiling water • 1 pkg. (4-serving size) strawberry Jell-O (sugar-free) • 1 pkg. (8 oz.) light cream cheese • 1 tsp. vanilla • 1 ½ cups thawed light Cool Whip • 1 cup chopped strawberries

Directions:

Stir boiling water into Jell-O powder at least 2 minutes until completely dissolved. Beat cream cheese and vanilla in a large bowl with electric mixer on low speed until well blended. Gradually add Jell-O mixture, beating until well blended. Gently stir in whipped topping and strawberries. Spoon evenly into 8 custard cups or dessert dishes. Refrigerate at least 1 hour or until firm.

Allowances: Makes 8 servings Count each serving as: ½ fruit (group 4), ½ starch (group 5), 1 fat (group 7)

Recipe adapted from a Kraft Recipe

This is a great recipe that uses cauliflower instead of potatoes.

Ingredients Topping: • 1 head cauliflower • ¼ cup warmed 1% milk • 1 tbsp. margarine

Base: • 1 lb. lean ground beef • 2 cloves minced garlic • 1 pouch Lipton Onion Soup • 3 cups frozen mixed vegetables • 1 ¼ cups 1% milk • 1 tsp. dried oregano • ½ tsp. pepper

Directions: To prepare the topping:

Cook cauliflower in water until fork tender. Drain. Mash up and add milk and margarine. (Note: you can get a finer texture if you blend with a hand blender).

For the base:

Brown ground beef and garlic in a large skillet. Drain. Add onion soup mix, frozen vegetables, milk, oregano, and pepper.  Bring to a boil. Reduce heat and simmer for 5 minutes.

Spread base mixture into a casserole or 8×8 square baking dish. Cover base entirely with the cauliflower topping. Sprinkle with: 1 cup […]

You work so hard to keep fit and ward off those extra calories; then these special occasions come around and we worry that we’ll take a step backward. No need to fear! The Lefebre and Burke Weight Loss and Laser Centre is here to help you through these tricky times.

We have put together a romantic, stunning three-course Valentine’s Day dinner for you that will allow you and that special someone to enjoy a romantic evening and still stay on track. These healthy recipes are delicious, luxuriously beautiful to look at, and they won’t hurt your waistline. Happy Valentine’s Day!

Smoked Salmon Canapés

Delicate smoked salmon provides a heart-healthy element to your table.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes

These elegant party canapés offer a delectable bite of smoked salmon (a good source of protein and omega-3s), moistened with a light, lemony vinaigrette on a low-GI rye bread.

Ingredients […]

These make great hors d’oeuvres for the coming festive season. Using meat instead of pastry cuts an incredible amount of calories and adds protein!

Ingredients: 1 pkg. (10 oz.) frozen chopped spinach, cooked, well drained 1/2 cup shredded reduced fat mozzarella cheese 1/3 cup light cream cheese spread 1 tbsp 100% grated parmesan cheese 1 tbsp finely chopped onion 1/4 tsp garlic powder 24 slices thinly sliced roasted turkey breast or ham

Directions: Preheat oven to 350ºF. Mix all ingredients except turkey until well blended. Flatten turkey slices; place 1 slice in each of 24 miniature muffin pan cups. Fill each with 1 ½ tsp. of the spinach mixture. Bake 15 min. or until heated through. Serve warm.

Allowances: Makes 24 mini cups, 1 serving = 3 mini Florentine cups/ 8 servings. Count each serving (3 mini cups) as 1 protein (group 6). **Make-Ahead: Assemble appetizers several hours in advance; cover and refrigerate until ready […]

This is a delicious side-dish that’s low-calorie and packed with flavour!

Ingredients: 1 small head of cauliflower ½ cup broth salt & pepper 3 tbsp parmesan cheese

Directions: Steam cauliflower in broth in a large pot. Test with fork after 10 minutes to see if tender. Drain, mash with a potato masher. Stir in cheese, salt & pepper and serve!

Allowance: Makes 4 servings Count each serving as a 1/2 serving of protein

This is a delicious way to prepare your holiday leftovers!

Ingredients: 1/4 cup low calorie salad dressing (i.e. Italian, ranch, etc.) 1/4 cup finely chopped green onions 1/4 cup finely chopped celery 1/4 cup grated carrot 2 tbsp dried cranberries 2 cups chopped cooked turkey

Directions: Mix dressing, vegetables and cranberries in large bowl. Add turkey; mix lightly. Cover and refrigerate at least 30 minutes

Allowances: Makes 4 servings – each serving is  ¾ cup of prepared salad. Count each serving as 1 fat (group 7) and 1 ½  protein (group 6).

Recipe courtesy of Kraft Canada

A warming winter soup! This soup is an excellent source of Vitamin A and fibre, and it freezes beautifully..

Ingredients: 1 medium onion 3 cloves garlic, minced 3 carrots, peeled and chopped 4 cups butternut squash, peeled, seeded and chopped 2 tbsp non-hydrogenated margarine 1 tsp curry powder (or more to taste) 1 tsp ground cumin 4 cups low sodium chicken broth

Directions: In a large heavy saucepan, sauté the onion, garlic, carrots and squash in the margarine over medium heat for about 5 minutes. Stir in the curry and cumin and cook for one minute more. Add the chicken stock and bring to a boil. Simmer on a low heat until vegetables are soft – about 25 minutes. Use a hand blender and puree the soup to a smooth consistency, alternately, use a blender and puree in batches.

Allowances: Makes 6 servings; count each serving as 1 restricted vegetable.

Recipe courtesy of Fifty-Five Plus […]