Try this delicious and healthy take on an old favorite!

Ingredients: 1 medium sized spaghetti squash 2 cups marinara sauce 4 mild Italian turkey sausages 1 Cup frozen spinach, defrosted and with excess liquid squeezed out ⅓ Cup ricotta cheese ½ Cup mozzarella cheese Flat leaf parsley for topping (optional)

Directions: Spaghetti Squash: • Preheat oven to 400°F and line a baking sheet with foil. • Cut the spaghetti squash in half lengthwise, drizzle over some olive oil and sprinkle with salt and pepper. • Place the squash cut side down on the baking sheet and roast until tender, about 30 – 40 minutes. • Let the squash cool for about 10 minutes before scooping out the strands with a fork and placing them in a bowl. • Reserve the squash skins, placing them cut side up back on the foil lined baking sheet.

Turkey and Spinach Sauce: • Heat a small skillet over a […]

Enjoy this delicious medley of garlic and lemon infused Salmon + Asparagus ready in only 20 minutes without any prep or mess!

INGREDIENTS

6 x 6 oz. salmon fillets, skin removed ⅓ cup freshly squeezed lemon juice 2 tablespoons minced garlic 2 tablespoons fresh chopped parsley PAM cooking spray 1 teaspoon salt ½ teaspoon fresh ground pepper 1-2 bunches of asparagus (24-36 spears), ends removed 6 fresh lemon slices to garnish

INSTRUCTIONS

Preheat oven to 450°. Cover baking sheet with aluminium foil. Lay salmon pieces on baking tray and rub each evenly with the garlic and parsley; pour lemon juice over fillets and season with salt and pepper. Spray lightly with PAM. Arrange the asparagus around the salmon in a single layer, and place the lemon slices on top. Bake for 15 – 20 minutes, or until salmon is cooked through and flakey

Allowances: Serves 6 Count each serving as 4 proteins (group 6)

[…]

TOTAL TIME: 15 minutes

Just 5 ingredients for this delicious savory summer side or appetizer! So light and refreshing, great with just about anything you grill!

INGREDIENTS:

1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze

DIRECTIONS:

Slice the widest part of a round watermelon in half. Lay the flat side down on a cutting board and cut a 1-inch thick slice from each half. Cut each half into 4 wedges Place them on a round dish like a pizza and top with cheese, olives, balsamic glaze and mint leaves.

Allowances: 4 servings, Serving Size: 2 slices

Count each serving as a ½ a cup of fruit (group 4), ¼ serving of fats (group 7), ¼ serving of protein (group 6)

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes 

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!

 INGREDIENTS:

4 zucchini, quartered lengthwise 1/2 cup grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoon chopped fresh parsley leaves

 INSTRUCTIONS:

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately, garnished with parsley, if desired.

ALLOWANCES: Makes 4 servings

Count each serving […]

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.

INGREDIENTS:

1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots) ½  cup small diced bell peppers ½  cup chopped spinach ½  cup diced tomatoes 8 large eggs salt and pepper, to taste 6 tablespoons shredded cheese, divided

DIRECTIONS:

Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix […]

These treats are fat-free, sugar-free and great on a hot summer’s day!

Ingredients:

Sugar-free Jell-o • Crystal Light • Water

Directions:

Make the Crystal Light according to the directions on the box Boil 1 cup of water and completely dissolve your choice of sugar free Jell-o in the boiling water Instead of using cold water for the remaining liquid to add to the Jell-o mix, add 1 cup of cold Crystal light Stir Pour mix into Popsicle molds and put it in the refrigerator for several hours until it completely turns to Jell-o Insert Popsicle sticks in the centre and freeze

Allowances: free

Flavor Combo Suggestions:

Sugar Free Jell-O: Crystal Light: Lemon Lemonade Raspberry Blueberry Raspberry Cherry Cranberry Breeze Strawberry Strawberry-Orange-Banana Orange Aloha Pineapple Coconut

Ingredients:

1 tomato, chopped ½ small sweet onion 1 clove garlic, minced ¼ cup shredded parmesan cheese ¼ cup olive oil and sun dried tomato dressing 1 skin on salmon fillet (1.5 lbs/675g) 2 tbsp. chopped fresh basil

Directions:

Heat barbeque to medium. Combine first 4 ingredients with 3 tbsp of the dressing. Spray a large sheet of heavy duty foil with cooking spray. Place foil on the barbeque. Top with the salmon fillet, flesh side down. Grill for 5 minutes; turn the fish. Brush with the remaining dressing. Top with the tomato mixture. Grill for 18 to 20 minutes or until the fish flakes easily with a fork; top with basil.

Allowances: Makes 6 servings Count each serving as 3 servings of protein (group 6) and 2 fats (group 7).

Recipe courtesy of Kraft

This light, Mediterranean salad goes well with grilled chicken, meat or fish.

Ingredients: 6 cups mixed salad greens 3 cups cubed watermelon ½ cup sliced onion ⅓ cup crumbled feta cheese 3 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar Cracked black pepper to taste

Directions: In a large bowl, place the salad greens, watermelon, onion and feta cheese and mix to combine. Refrigerate. Just before serving, toss salad with oil and balsamic vinegar and garnish with pepper.

Allowances: Makes 6 servings Count each serving as 1 fruit, ½ protein and 1 fat.

Recipe adapted from the Ottawa Citizen

Ingredients:

1 crumbled breakfast sausage patty/ link 1 tbsp finely chopped onion 2 tbsp finely chopped red bell pepper ½ oz mozzarella 1 large Portobello mushroom

Directions:

Spray frying pan with Pam and warm. Add crumbled sausage meat, onion and bell pepper. Cook until the sausage meat is done. Remove the stem and gills from the mushroom cap, wipe with damp paper towel and put aside. Put meat mixture into mushroom cap and place the mushroom back in the same pan. Top with mozzarella and cover pan with lid. Heat on low until cheese is melted The mushroom will sweat a bit. You can either keep the juices or discard. Serve on a small plate.

Allowances: Makes 1 serving. Count each serving as 1 ½ protein (group 6)

Ingredients:

8 medium-large hothouse tomatoes Low-calorie cooking spray 8 eggs ½ tsp. crumbled dried oregano Salt and pepper Preferred spices (ie. finely chopped chives or parsley, parmesan, garlic, bacon bits etc.)

Directions:

Preheat oven to 400° F. Spray the inside of a baking dish that will snugly hold the tomatoes Cut off and discard tops from tomatoes; scoop out and discard seeds, cores and juices. Set tomatoes, open end up, in dish. Break egg and spray the tomatoes again. Sprinkle with oregano, salt and pepper and any other preferred seasonings. Bake in center of oven until eggs are set, 25-30 minutes.

Allowances: Makes 4 servings Count each serving as 2 proteins

Adapted from a Canadian Living magazine recipe