These make great hors d’oeuvres for the coming festive season. Using meat instead of pastry cuts an incredible amount of calories and adds protein!

Ingredients: 1 pkg. (10 oz.) frozen chopped spinach, cooked, well drained 1/2 cup shredded reduced fat mozzarella cheese 1/3 cup light cream cheese spread 1 tbsp 100% grated parmesan cheese 1 tbsp finely chopped onion 1/4 tsp garlic powder 24 slices thinly sliced roasted turkey breast or ham

Directions: Preheat oven to 350ºF. Mix all ingredients except turkey until well blended. Flatten turkey slices; place 1 slice in each of 24 miniature muffin pan cups. Fill each with 1 ½ tsp. of the spinach mixture. Bake 15 min. or until heated through. Serve warm.

Allowances: Makes 24 mini cups, 1 serving = 3 mini Florentine cups/ 8 servings. Count each serving (3 mini cups) as 1 protein (group 6). **Make-Ahead: Assemble appetizers several hours in advance; cover and refrigerate until ready […]

This is a delicious side-dish that’s low-calorie and packed with flavour!

Ingredients: 1 small head of cauliflower ½ cup broth salt & pepper 3 tbsp parmesan cheese

Directions: Steam cauliflower in broth in a large pot. Test with fork after 10 minutes to see if tender. Drain, mash with a potato masher. Stir in cheese, salt & pepper and serve!

Allowance: Makes 4 servings Count each serving as a 1/2 serving of protein

This is a delicious way to prepare your holiday leftovers!

Ingredients: 1/4 cup low calorie salad dressing (i.e. Italian, ranch, etc.) 1/4 cup finely chopped green onions 1/4 cup finely chopped celery 1/4 cup grated carrot 2 tbsp dried cranberries 2 cups chopped cooked turkey

Directions: Mix dressing, vegetables and cranberries in large bowl. Add turkey; mix lightly. Cover and refrigerate at least 30 minutes

Allowances: Makes 4 servings – each serving is  ¾ cup of prepared salad. Count each serving as 1 fat (group 7) and 1 ½  protein (group 6).

Recipe courtesy of Kraft Canada

A warming winter soup! This soup is an excellent source of Vitamin A and fibre, and it freezes beautifully..

Ingredients: 1 medium onion 3 cloves garlic, minced 3 carrots, peeled and chopped 4 cups butternut squash, peeled, seeded and chopped 2 tbsp non-hydrogenated margarine 1 tsp curry powder (or more to taste) 1 tsp ground cumin 4 cups low sodium chicken broth

Directions: In a large heavy saucepan, sauté the onion, garlic, carrots and squash in the margarine over medium heat for about 5 minutes. Stir in the curry and cumin and cook for one minute more. Add the chicken stock and bring to a boil. Simmer on a low heat until vegetables are soft – about 25 minutes. Use a hand blender and puree the soup to a smooth consistency, alternately, use a blender and puree in batches.

Allowances: Makes 6 servings; count each serving as 1 restricted vegetable.

Recipe courtesy of Fifty-Five Plus […]

These mini crustless pumpkin pies save you about 200 calories per serving without the crust, but you don’t sacrifice any flavour! The individual servings make a great dessert for entertaining, and are one of our Thanksgiving favourites!

Ingredients:

2 slightly beaten egg whites 1 cup canned pumpkin 3/4 cup evaporated skim milk 3 tablespoons sugar 1/2 teaspoon ground cinnamon 1/8 teaspoon ground ginger 1/8 teaspoon ground allspice Dash salt Light whipped dessert topping (optional)

Directions: In a medium mixing bowl combine the egg whites, pumpkin, evaporated milk, sugar, cinnamon, ginger, allspice, and salt. Place four 6-ounce custard cups or ramekins in a shallow baking pan. Pour pumpkin mixture into the cups. Place the baking pan containing the cups on oven rack. Pour boiling water around custard cups in a baking pan to a depth of 1 inch. Bake at 325 for 40 minutes or until a knife inserted near the centers comes out clean. […]

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. […]

An alternate way of combining a delicious steak and a healthy salad! Put a Greek spin on this dish by using Feta cheese instead!

Ingredients: 1/4 cup Light Italian Salad Dressing 1 boneless beef sirloin steak (1lb./500g), cut into thin slices 1 large red pepper, cut into strips 1 small red onion, sliced, separated into rings 8 cups torn mixed salad greens 1/3 cup crumbled blue cheese (or Feta cheese)

Directions: Heat 1 Tbsp. of the dressing in large skillet on medium-high heat. Add meat; cook 2 min., stirring constantly. Add peppers and onion; cook and stir 5 min. or until steak is cooked through and vegetables are crisp-tender. Stir in remaining 3 Tbsp. dressing. Place 2 cups of the greens on each of four salad plates. Top evenly with the steak mixture and cheese just before serving.

Allowances: Makes 4 servings. Each serving counts as 3 servings of protein (group 6) and 1 […]

Caprese salad is a simple Italian salad originally from the island of Capri. It is perfect in the summer when local tomatoes and basil are in season and you don’t feel like spending a lot of time in the kitchen! 

Ingredients: 3 firm, red tomatoes 18 oz. ball of fresh mozzarella 12 fresh whole basil leaves 1 clove garlic, minced Drizzle of Extra Virgin Olive Oil Drizzle of Balsamic Vinegar Salt & Pepper to taste

Directions: 1) Slice tomatoes in 1/4 inch slices. 2) Slice fresh mozzarella in 1/4 inch slices. 3) Arrange one slice of tomato with one slice of mozzarella and top with a basil leaf. Arrange the tomatoes and mozzarella with basil staggering the entire surface of the serving platter or plate. 4) Sprinkle the platter with the minced garlic, salt & pepper. 5) Just before serving drizzle the olive oil and balsamic vinegar across the entire platter.

Allowances: Count each serving […]

Looking for a great new way to add fish to your diet? This salmon recipe is as easy to prepare as it is delicious!

Ingredients: 3 Tbsp. Kraft Signature Raspberry Vinaigrette Dressing 4 salmon fillets (4 oz. Each)

Directions: Pour dressing over salmon in large re-sealable plastic bag; seal bag. Refrigerate 30 min. to marinate. Preheat broiler. Remove salmon from marinade; discard marinade. Broil salmon, 4 to 6 inches from heat, 7 to 10 min. or until salmon flakes easily with fork. If using the barbecue, grill salmon 5 minutes per side or until it flakes easily with a fork.

Allowance: Makes 4 servings. Count each serving as 2 proteins (group 6).

A wonderful marinade for pork!

Ingredients: ¼ cup balsamic vinegar 1 shallot chopped ½ cup fresh herbs (oregano, thyme, sage, chervil, tarragon) 1 clove garlic, minced ¼ cup olive oil 2 lbs (1 kg) pork tenderloin

Directions: 1) In a blender or food processor combine vinegar, shallots, herbs, garlic and olive oil and blend until smooth. 2) Cut little shallow nicks in pork and place in large sealable bag. 3) Pour marinade in bag and seal; marinate for 6 hours in the refrigerator. 4) Remove from refrigerator about half an hour before grilling. 5) Preheat grill to medium-high. 6) Grill Pork about 8 to 10 minutes per side or until the juices run clear and temperature is about 150F (65C). Be careful not to overcook. 7) Transport to a cutting board and let rest for 10 minutes. To serve, slice on the bias.

Allowances: Makes 6 servings. Count each serving as 3 protein (group 6)

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