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. […]

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

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 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 […]

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).

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 […]

Ingredients: ½  of a white onion, chopped 1 piece (2.5 cm) fresh ginger, peeled and chopped 3 tbsp tomato paste 1 tbsp red wine vinegar 2 tsp chili paste 1 tsp packed brown sugar ½ tsp salt 1 lb beef top sirloin grilling steak 1 each sweet red and green pepper, each cut in 24 pieces

Directions: 1. In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl. 2. Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes. 3. Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers. 4. Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Allowance: Makes 4 servings Count each serving as 3 protein […]

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).

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)