Ingredients

1 cup of uncooked quinoa (cooked = 3 cups) 1 cucumber cut into bite size cubes 1 orange bell pepper cut into bite size cubes 1 package small grape tomatoes halved ¼ red onion cut into bite size cubes ¾  cup crumble feta cheese (6 ounces) ½ cup Kraft calorie-wise Greek with Feta and Oregano dressing

Directions

Cook quinoa according to package (typically add 1 cup of quinoa to 2 cups of water – bring to a boil, reduce heat to medium low and simmer for 12-15 minutes until water is absorbed) Once quinoa is cooked, cool on counter or in the fridge. Prepare vegetables accordingly and toss together Add feta cheese and quinoa to the vegetable mixture and toss Drizzle with dressing and toss to coat.

Allowances: Serves 6 count each serving as 1 bread (group 5), 1 protein (group 6), and 1 fat (group 7)

This delicious dish pairs nicely with sautéed spinach, mushrooms and rice!

INGREDIENTS

4 tbsp of grainy mustard 2 tbsp freshly minced sage 1 tbsp freshly minced parsley ½ tsp salt ¼ tsp freshly ground pepper 1 20-24oz. pork tenderloin 1 cup breadcrumbs PAM cooking spray

INSTRUCTIONS

Place a cooling rack on top of a cookie sheet. Preheat oven to 425°. Combine mustard, sage and parsley along with salt and pepper in a small bowl Cut pork tenderloin in half widthwise; rub mustard mixture all over the pork Spread the breadcrumbs onto a plate and gently press the pork into a the mixture to coat all sides Heat a large skillet coated with PAM Cook the pork turning gently to brown all sides without losing the coating Transfer to rack on the cookie sheet Bake for 20 minutes or until pork is cooked to an internal temperature of at least 155°F Allow pork to rest for […]

1 tbsp. whole cloves 1½ tsp whole allspice 8 cups of apple juice 1 cup fresh cranberries, crushed 4 cups low calorie cranberry juice 4 tbsp rum extract 1 ½ medium oranges, sliced/seeded 1 tsp bitters 12 packets of Splenda 10 3-inch cinnamon sticks

Place cloves and allspice in a tea ball. In a stainless steel stockpot, mix all ingredients and tea ball and simmer gently, but do not boil. Strain and serve warm. Per serving: 131 calories; 97% carbohydrate, 1% protein, 2% fat.

Serves 10

An easy and light summer dessert!

Ingredients:

3 cups boiling water 4 pkgs. (10.2 g each) Jell-O No Sugar Added Orange Jelly Powder 4 cups cold club soda (or diet ginger ale) 1 can (10 fl oz/ 284 mL) mandarin orange segments, drained 2 cups sliced strawberries

Directions:

In a large bowl, stir boiling water into the dry jelly powder for at least 2 minutes or until completely dissolved. Stir in club soda (or diet ginger ale). Refrigerate 1-1/2 hours or until thickened (spoon drawn through leaves definite impression). Stir in oranges and strawberries. Pour into 9×5-inch loaf pan sprayed with cooking spray. Refrigerate for 4 hours or until firm. Remove from loaf pan. **Store leftovers in the refrigerator.

Allowances:

Makes 8 servings Count each serving as ½ fruit.

How to unmold- Dip mould in warm water for about 15 sec. Gently pull jelly mixture from around edge with moist fingers. Place moistened serving plate […]

Ingredients:

1 cup piña colada non-fat yogurt 1 cup pineapple juice ½ cup fresh pineapple chunks 3 ice cubes 2 to 3 tsp rum extract 4 pineapple wedges

Directions:

In a blender combine yogurt, pineapple juice and pineapple chunks. Add ice cubes and rum extract; blend until smooth, thick and frothy. Serve with pineapple wedges.

Allowances: Serves 2 Count each serving as 1 dairy (group 1) and 2 fruits (group 4)

Per serving 168 calories; 85% carbohydrate, 13% protein, 2% fat

Ingredients:

½ cup ground decaffeinated coffee 2 ¼ cups water 1/3 cup of Splenda 1 cup 1% milk ¼ tsp ground cinnamon 4 tsp brandy extract

Directions:

Brew coffee in a drip coffeemaker. Combined brewed coffee, sugar, milk and ground cinnamon in a large bowl; stir well. Let mixture cool to room temperature. Pour coffee mixture into an ice cube tray and freeze. Using a food processor or blender puree coffee flavored ice cubes until slushy, add brandy extract and serve.

Allowances: Serves 4 Count each serving as 1 dairy (group 1)

Per serving: 99 calories; 86% carbohydrate, 8% protein, 6% fat

Serves 5

1 cup frozen raspberries 1 cup ice cubes 1 cup frozen, unsweetened sliced peaches 3 packets of Splenda 5 tsp rum extract 12-oz can chilled peach nectar 1 cup peach flavored seltzer/sparkling water 5 mint sprigs

  In a blender purée raspberries until smooth. Strain; discard seeds, add ice peaches Splenda, rum extract and peach nectar and mix until smooth. Pour into a pitcher, stir in peach flavored sparkling water garnish and serve immediately. Per serving: 94 calories; 95% carbohydrate, 3% protein, 2% fat

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

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 […]