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 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 […]

Delicious fajitas reinvented as a stew!

Ingredients

6 skinless, boneless chicken breasts 2 each red and green peppers 2 jalapeno peppers (optional) 35-g fajita or taco seasoning mix 3 tbsp all purpose flour 430 ml jar chunky salsa, (about 1 3/4 cups) Toppings such as no fat sour cream, grated cheddar, sliced green onions and fresh coriander (all optional)

Instructions

Slice the chicken into thick strips. Core and seed peppers. Thinly slice. Seed and finely chop jalapenos. Place all in bowl of a slow cooker. Sprinkle with seasoning and flour, then stir to evenly mix. Stir in salsa. Cover and cook on high setting 4 hours or low setting 6 hours. Spoon fajita mixture into bowls. Top with a dab of sour cream. Sprinkle with a small amount of grated cheese, onions and coriander. Serve with a warm tortilla on the side. This recipe freezes well.

Allowance

6 serving – count as 3 proteins (group […]