A flavorful slow cooked meal!

 Ingredients

1 tablespoon olive oil 2 large onion, diced 2 cloves garlic, minced 8 chicken thighs with skin, bone-in 2 teaspoons flour Salt, pepper to taste ½ cup chickpeas, soaked overnight and drained (or canned chickpeas, rinsed) 4 carrots, peeled and diced ½ cup raisins ½ cup dried apricots, chopped coarsely 2 cups low-sodium chicken broth 2 tablespoons tomato paste 1 ½ teaspoon ground cumin ¼ teaspoon turmeric 1 ½ tablespoons fresh grated gingerroot, peeled 1 teaspoon ground cinnamon

Instructions

In a skillet on medium heat, heat olive oil and sauté onions and garlic.

Toss chicken pieces in flour, season with salt and pepper then add to skillet to brown on both sides.

Transfer all ingredients to slow cooker and cook on Low setting for 7 to 8 hours or until chickpeas are tender.

Serve with vegetables from the ‘free’ list.

Allowance

Makes 4 servings. Count each serving […]

Ingredients

2 eggs, beaten

2 tsps. Margarine

¼ cup mushrooms, sliced

1 small onion, sliced

½ of a tomato, diced

¼ cup green pepper diced

¼ cup of shredded cheese

Instructions

Scramble eggs with margarine in frying pan, add mushrooms, tomatoes, onions and green peppers and simmer for 5 minutes. Stir and top with cheese. Cover and allow to simmer for 5-10 minutes or until cheese is completely melted.

Allowance

Makes 1 serving; count as 4 proteins (group 6), 1 vegetable (group 3) and 1 fat (group 7).

These individual breakfast frittatas are the perfect make-ahead grab-and-go protein breakfast.

Ingredients

6 eggs* ½ cup of milk ¼ tsp each of salt and pepper ½ cup shredded light Cheddar cheese ¼ cup finely diced green onions 2 plum tomatoes, seeded and chopped 1 tbsp chopped fresh parsley

Directions

Preheat oven to 350°. Spray muffin tin with cooking oil or lightly grease.  In a bowl, whisk eggs with milk, salt and pepper. Stir in cheese, onions, tomatoes and parsley. Pour equal amounts of egg mixture into 9 muffin cups. Place in center of preheated oven and bake for 17 to 20 minutes, or until set in the center. Cool in the pan set on a rack for 10 minutes. Using a blunt knife, loosen frittatas all around and lift out. Cool to room temperature before wrapping individually inplastic wrap forstorage. They can be stored in a refrigerator for up to three days. Reheat on medium […]

Recipe courtesy of Prevention Magazine

Not having a crust to mask the taste of the filling, allows the Mediterranean flavors of this quiche to shine through!

Ingredients

1 bag of fresh spinach, cooked 1 Tbsp dried bread crumbs 1 cup of fat reduced ricotta cheese 3 large eggs ½ cup of 2% milk ¹/3 cup crumbled feta cheese ¾ tsp minced garlic ½ tsp salt ¼ tsp ground black pepper pinch of grated nutmeg

Instructions

Preheat oven to 350° Allow spinach to cool. Lightly squeeze out liquid and coarsely chop. Lightly coat a 9” pie dish with cooking spray. Sprinkle with bread crumbs to coat. Beat together remaining ingredients with a wooden spoon. Stir in spinach. Pour into pie dish. Bake for 35 minutes. Let stand for five minutes then cut into 8 portions and serve.

Allowances

Makes 8 servings. 1 piece = 1 protein or meat serving (75 calories)

Ingredients

• 3 garlic cloves • 1 large onion • 1tbsp. of olive oil • 6 large carrots • 1 large or 2 small parsnips (optional) • 1 tsp grated fresh ginger or 1 ½ tsp bottled minced ginger • 1 ½ tsp ground cumin • ½ salt • ¼ tsp ground nutmeg • 4 cups water • 1 can of undiluted chicken broth

Instructions

Coarsely chop garlic and onion. Heat olive oil in large saucepan over medium heat. Add garlic and onion and stir often until soft, 5 min. Meanwhile, peel carrots and parsnips. Slice into ½-inch thick rounds. Grate ginger. Add all to onion mixture. Sprinkle with cumin, salt and nutmeg. Stir in water and undiluted chicken broth. Bring to boil. Cover. Reduce heat to medium-low. Simmer, stirring often, until vegetables are very tender, 30 min. Ladle about 1/3 of soup into a food processor or blender. Whirl until pureed, scraping down […]

Skip the heavy sauce and breading used in classic veal parmigiana in favour of lean pork tenderloin. It’s lightly dusted with herbed bread crumbs and dished up with saucy oven-roasted tomatoes.

Ingredients

• 2 tbsp (30 mL) store-bought fine dry bread crumbs • 2 tbsp (30 mL) freshly grated Parmesan • 1 tbsp (15 mL) chopped fresh rosemary or 1 tsp (5 mL) dried rosemary • 2 garlic cloves, minced, or 1 ½ tsp (7 mL) bottled chopped garlic • ¼ tsp (1 mL) each salt and freshly ground pepper • 1 pound pork tenderloin • 2 tsp (10 mL) olive oil • 1 pint cherry or grape tomatoes

Instructions

Preheat oven to 375-F (190ºC). In a pie plate or wide shallow bowl, stir bread crumbs with Parmesan, rosemary, garlic, salt and pepper. Rub pork with 1 tsp (5 mL) oil, then place in crumbs and turn to evenly coat, pressing mixture onto meat. Place […]

A Delicious Easy Gluten Free Recipe

Ingredients

2 tbsp vegetable oil 1 onion, sliced 2 tbsp curry powder 8 skinless, boneless chicken thighs Or 4 chicken breasts, cubed ½ tsp salt 1 can (398 ml) light coconut milk 2 large carrots, sliced into coins 1 C frozen peas ½ C chopped cilantro 1 ½ C broccoli florets

Instructions

Heat a large wide frying pan over medium-high. Add oil, then onion and curry powder. Cook until onion starts to soften, 3 minutes. Sprinkle chicken with salt, then add to pan. Stir until coated. Add coconut milk and carrots and bring to a boil. Reduce heat to medium. Gently boil, covered, stirring occasionally until vegetables are tender and chicken is cooked, about 15 minutes. Remove lid, add broccoli, and continue boiling until liquid is slightly thickened, about 5

more minutes. Stir in peas and cilantro and cook for 1 more minute.

Allowance

Makes 4 servings; count each […]

A delicious side, with a carbohydrate-free option.

Ingredients: Cooking spray 1/3 cup Italian seasoned bread crumbs (*or crumbled pork rinds for a carbohydrate-free version, see note below) 1 tbsp grated parmesan cheese 1 tsp Italian seasoning ¼ tsp garlic powder 1 medium eggplant 2 large egg whites, lightly beaten 1 ½ cups canned tomato sauce ½ cup part-skim mozzarella cheese

Instructions

Preheat oven to 350F. Coat a 9 x 13 inch baking dish with cooking spray; set aside Combine breadcrumbs (or pork rinds), parmesan cheese, Italian seasoning and garlic powder in a medium sized bowl; set aside Remove skin from eggplant and trim off ends; slice eggplant into ½ inch-thick slices. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 – 25 minutes, flipping once. Place a layer of eggplant on bottom of prepared baking dish then add 1/3 of […]

Recipe courtesy of Canadian Living Magazine

Ingredients • 1 lb lean ground pork • 1/2 cup (125 mL) chopped fresh coriander • 1/3 cup (75 mL) crumbled feta cheese • 2 tbsp (30 mL) Thai curry paste • 2 cloves garlic, minced • 2 tsp (10 mL) minced gingerroot • 1 jalapeño pepper, seeded and minced • 3/4 tsp (4 mL) ground cumin • 1/4 tsp (1 mL) salt • 1/4 tsp (1 mL) pepper • 4 Boston lettuce leaves

Grilled Red Onions: • 1 half large red onion • 1 tsp (5 mL) vegetable oil • 1 pinch salt • 1 pinch pepper

Instructions In large bowl, mix together pork, coriander, feta, curry paste, garlic, ginger, jalapeño pepper, cumin, salt and pepper. Divide into quarters; shape into burgers. Cover and refrigerate for 10 minutes or for up to 4 hours.

Place on greased grill over medium-high heat; close lid and grill, turning once, until […]

Ingredients

4 boneless pork loin chops, about 1 1/4 lbs/600 g 1 tsp dried oregano leaves 1/4 tsp freshly ground pepper 2 tsp extra virgin olive oil 3 tbsp basil pesto 1 onion, thinly sliced 1 red bell pepper, thinly sliced 1 tbsp chopped fresh oregano 2/3 cup vegetable cocktail Pinch salt

Instructions

Sprinkle pork chops with oregano and pepper; set aside. In ovenproof nonstick skillet, heat 1 tsp (5 mL) of the oil over medium high heat and brown pork chops on both sides. Spread pesto over pork chops and place in 400 F (200 C) oven for about 10 minutes or until hint of pink remains.  Meanwhile, in another nonstick skillet heat remaining oil over medium heat and cook onion, pepper and fresh oregano for about 8 minutes or until starting to brown and soften. Add vegetable cocktail and salt; simmer for about 5 minutes or until absorbed. Divide onion mixture among plates […]