These mini crustless pumpkin pies save you about 200 calories per serving without the crust, but you don’t sacrifice any flavour! The individual servings make a great dessert for entertaining, and are one of our Thanksgiving favourites!

Ingredients:

2 slightly beaten egg whites 1 cup canned pumpkin 3/4 cup evaporated skim milk 3 tablespoons sugar 1/2 teaspoon ground cinnamon 1/8 teaspoon ground ginger 1/8 teaspoon ground allspice Dash salt Light whipped dessert topping (optional)

Directions: In a medium mixing bowl combine the egg whites, pumpkin, evaporated milk, sugar, cinnamon, ginger, allspice, and salt. Place four 6-ounce custard cups or ramekins in a shallow baking pan. Pour pumpkin mixture into the cups. Place the baking pan containing the cups on oven rack. Pour boiling water around custard cups in a baking pan to a depth of 1 inch. Bake at 325 for 40 minutes or until a knife inserted near the centers comes out clean. […]

If you love Greek food this is the perfect dinner salad for you!  

Ingredients: Chicken 12 skewers, about 12 inches long 2 tbsp olive oil 2 tsp garlic powder 1 ½ tsp dried oregano leaves 1 tsp each: dried basil and freshly ground black pepper Pinch of salt 6 skinless, boneless chicken breasts

Salad 1-18oz bag romaine hearts; about 3 hearts or 1 large head romaine 2 large ripe tomatoes ½ English cucumber ½ cup each kalamata olives and crumbled feta cheese 1 cup tzatziki dip 2 tbsp milk  

Directions: If using wooden skewers, soak in water at least 15 minutes to avoid burning during grilling.

Lightly oil grill and heat barbecue to medium. In a medium-size bowl, stir oil with garlic powder, oregano, basil, salt and pepper. Cut chicken into bite-sized pieces. Add to bowl and turn to coat, rubbing spices evenly over chicken. Thread onto skewers, leaving a little space between pieces. […]

An alternate way of combining a delicious steak and a healthy salad! Put a Greek spin on this dish by using Feta cheese instead!

Ingredients: 1/4 cup Light Italian Salad Dressing 1 boneless beef sirloin steak (1lb./500g), cut into thin slices 1 large red pepper, cut into strips 1 small red onion, sliced, separated into rings 8 cups torn mixed salad greens 1/3 cup crumbled blue cheese (or Feta cheese)

Directions: Heat 1 Tbsp. of the dressing in large skillet on medium-high heat. Add meat; cook 2 min., stirring constantly. Add peppers and onion; cook and stir 5 min. or until steak is cooked through and vegetables are crisp-tender. Stir in remaining 3 Tbsp. dressing. Place 2 cups of the greens on each of four salad plates. Top evenly with the steak mixture and cheese just before serving.

Allowances: Makes 4 servings. Each serving counts as 3 servings of protein (group 6) and 1 […]

This cool and creamy dip is a refreshing treat for a hot summer day. Serve it with fresh or grilled fruit.

Ingredients: 1 tub (250g) Philadelphia Low Fat Cream Cheese Spread 1/4 cup frozen limeade concentrate, partially thawed 2 Tbsp. orange juice 1/2 cup Cool Whip Light Whipped Topping

Directions: Beat cream cheese spread, limeade concentrate and orange juice in medium bowl with electric mixer on medium speed until well blended. Gently stir in whipped topping; cover. Refrigerate at least 1 hour. Serve with cut-up fruit.

Allowances: Makes 1 ¾ cups or 14 – 2tbsp servings. Each serving of dip (2 tbsp) counts as 1 fat (group 7)

Courtesy of Dr. Bishop www.drbishop.ca

Caprese salad is a simple Italian salad originally from the island of Capri. It is perfect in the summer when local tomatoes and basil are in season and you don’t feel like spending a lot of time in the kitchen! 

Ingredients: 3 firm, red tomatoes 18 oz. ball of fresh mozzarella 12 fresh whole basil leaves 1 clove garlic, minced Drizzle of Extra Virgin Olive Oil Drizzle of Balsamic Vinegar Salt & Pepper to taste

Directions: 1) Slice tomatoes in 1/4 inch slices. 2) Slice fresh mozzarella in 1/4 inch slices. 3) Arrange one slice of tomato with one slice of mozzarella and top with a basil leaf. Arrange the tomatoes and mozzarella with basil staggering the entire surface of the serving platter or plate. 4) Sprinkle the platter with the minced garlic, salt & pepper. 5) Just before serving drizzle the olive oil and balsamic vinegar across the entire platter.

Allowances: Count each serving […]

A low calorie alternative to an old favourite! Using yogurt and lemon juice instead of oil in this recipe takes away the fat content that’s usually found in regular, store-bought hummus.

Ingredients: 1 – 15 ounce can garbanzo beans or chick peas, rinsed and drained 1/4 cup plain fat-free yogurt 2 tablespoons toasted sesame seeds 2 cloves garlic, halved 2 tablespoons lemon juice 1/8 teaspoon ground red pepper Red, green and/or yellow sweet pepper wedge or assorted vegetable dippers from your free list

Directions: In a food processor bowl or blender container combine garbanzo beans or chick peas, yogurt, sesame seeds, garlic, lemon juice and ground red pepper. Cover and process or blend until smooth. Place in serving bowl. Cover and refrigerate at least 4 hours or up to 24 hours to blend flavors. Serve with sweet pepper wedges and other vegetable dippers.

Allowances: 1/4 cup of hummus = 1 starch (group 5), 1/2 protein (group […]

Looking for a great new way to add fish to your diet? This salmon recipe is as easy to prepare as it is delicious!

Ingredients: 3 Tbsp. Kraft Signature Raspberry Vinaigrette Dressing 4 salmon fillets (4 oz. Each)

Directions: Pour dressing over salmon in large re-sealable plastic bag; seal bag. Refrigerate 30 min. to marinate. Preheat broiler. Remove salmon from marinade; discard marinade. Broil salmon, 4 to 6 inches from heat, 7 to 10 min. or until salmon flakes easily with fork. If using the barbecue, grill salmon 5 minutes per side or until it flakes easily with a fork.

Allowance: Makes 4 servings. Count each serving as 2 proteins (group 6).

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).