This delicious salad is packed with flavour! The calories are reduced by choosing low-fat yogurt & mayonnaise instead of regular.

Ingredients 1/3 cup plain yogurt 1/4 cup light mayonnaise 2 tbsp. lemon juice 1/2 teaspoon paprika Salt and ground pepper to taste 3 cups broccoli flowerets 1 1/2 cups grilled chicken breast or cooked chicken, cut in strips 1/3 cup red onion, thinly sliced 1 1/2 cups cherry tomatoes cut in half 1 cup Old Canadian Cheddar, grated

Instructions: In a large bowl, mix the yogurt with the mayonnaise, lemon juice and paprika. Season generously. Add the remaining ingredients, stir well and let stand a few minutes before serving.

Allowances: Makes 4 servings. Count each serving as 3 proteins (group 6) and 1 fat (group 7).

Use this savory and easy marinade with a variety of your favorite proteins.

Ingredients:

Marinade ¼ cup dry sherry 1 tbsp. sesame oil 1 tablespoon fresh ginger root, grated 2 teaspoons light soy sauce 1 large garlic clove, crushed

Seafood and Vegetables 16 large sea scallops 12 jumbo shrimp 8 squares each red and green bell peppers 12 medium mushrooms 4 metal or soaked wood skewers

Directions:

In a shallow, non-reactive dish or re-sealable plastic bag, combine sherry, oil, ginger root, soy sauce and garlic. Place scallops and shrimp in marinade, turning to coat ingredients. Cover and refrigerate for 1 to 2 hours.

Drop pepper squares into pot of boiling water for 1 minute, then drain. Remove seafood from marinade, reserving marinade. Place marinade in a small saucepan, bring to a boil, reduce heat and cook for 5 minutes. Keep warm. Thread skewers, alternating scallops, shrimp, peppers and mushrooms.

Preheat grill to medium-high and oil […]

The sweetness of the papaya salsa is the perfect complement to the spicy peppers of this healthy twist on a Jamaican Jerk Burger!

Ingredients: 1 pound of ground turkey (or chicken) breast 1 garlic clove, minced 2 scallions, thinly sliced 1 serrano or jalapeno pepper, seeded and minced 1-inch ginger root, grated 2 teaspoons fresh thyme, a few sprigs, leaves stripped and chopped 1 teaspoon allspice, eyeball the amount ½ teaspoon nutmeg, freshly grated or ground 1 teaspoon coarse black pepper Coarse salt 1 ripe lime, juiced 4 bib or green leaf lettuce leaves

Papaya Salsa: 1 large, ripe papaya, seeded, peeled and diced ½ red bell pepper, seeded and diced ¼ red onion, finely chopped 1 Serrano or jalapeno pepper, seeded and minced 2 tablespoons fresh cilantro leaves, a palm of leafy tops, finely chopped 1 navel orange, juiced Coarse salt

Directions: Preheat a large nonstick skillet, indoor grill pan or tabletop grill to […]

A delicious pairing of fruit and fish!

Preparation time: 15 minutes/Total time: 25 minutes

Ingredients:

Salsa: 1 cup diced bell pepper (use a mix of red, green and yellow) ½ medium jalapeno pepper, diced 1/3 cup diced cucumber ¼ cup sliced green onion ½ cup diced pineapple 1/3 cup fresh chopped cilantro 1 tablespoon lemon juice 1 tablespoon olive oil 1 large avocado, halved, pitted, peeled and cut into ½ inch dice ½ teaspoon salt 1 teaspoon cumin, optional

Fish: 4 mahi mahi or tilapia fillets (about 1 ¼ pounds total) or favourite firm white fish 4 tablespoons apricot preserves (try ‘Twice the fruit half the calories’ preserve), melted and cooled, divided Salt and fresh ground pepper to taste 1 teaspoon Old Bay seasoning or favourite all purpose seasoning for seafood Lemon wedges, optional

Directions: To make the salsa:

In medium bowl stir together, the peppers, cucumbers, green onions, pineapple, cilantro, lemon juice and […]

With chicken that is deliciously crispy on the outside and moist on the inside, this is a wonderful dish with tons of flavour!

Ingredients • 3 egg whites • 2 tablespoons skim milk • 4 4-ounce chicken breast halves, fat trimmed • ¼ cup ground pecans (or ground almonds, if desired) • 2 tablespoons chopped pecans • non-stick spray • 1/3 cup fat-free sour cream • 2 tablespoons Dijon mustard • 1 teaspoon dry white wine • ¼ cup finely sliced fresh chives

 Directions 1) Preheat oven to 350 degrees-F. In a large bowl, beat the egg whites and milk. Add the chicken and stir until coated. Lay the coated chicken on a large plate in a single layer. Sprinkle both sides with the ground pecans, then press the chopped pecans into one side of each piece of chicken. 2) Place the chicken on a nonstick baking sheet with the chopped pecan side facing up. […]

Ingredients: ¼ cup Miracle Whip Calorie-Wise Dressing 2 tbsp. curry paste 1 tbsp. lemon juice 1 lb. boneless skinless chicken breasts cut into bite size pieces

Directions: Mix the first three ingredients until well blended. Add chicken and toss to coat. Refrigerate 1 to 2 hours to marinate. Heat greased barbeque to medium heat. Remove chicken from marinade; discard marinade. Thread chicken onto 8 wooden skewers. Grill 7 to 8 minutes on each side or until done (170F).

Allowance: Makes 4 servings Count each serving as 3 protein.

Recipe courtesy of Dr. Bishop

Ingredients

3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled

Dressing: ½ cup low fat plain yogurt ¼ cup light mayonnaise 1 tbsp. lemon juice Salt and pepper

Directions:

In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese.

In a measuring cup stir together the yogurt, mayonnaise and lemon juice. Pour over the salad and mix until combined. Season with salt and pepper to taste. Cover and refrigerate for 2 hours or up to 2 days.

Allowance

Makes 6 servings

Count each serving as 2 fats, 1 fruit and 1 protein

These individual breakfast frittatas are the perfect make-ahead grab-and-go protein breakfast.

Ingredients

6 eggs* ½ cup of milk ¼ tsp each of salt and pepper ½ cup shredded light Cheddar cheese ¼ cup finely diced green onions 2 plum tomatoes, seeded and chopped 1 tbsp chopped fresh parsley

Directions

Preheat oven to 350°. Spray muffin tin with cooking oil or lightly grease.  In a bowl, whisk eggs with milk, salt and pepper. Stir in cheese, onions, tomatoes and parsley. Pour equal amounts of egg mixture into 9 muffin cups. Place in center of preheated oven and bake for 17 to 20 minutes, or until set in the center. Cool in the pan set on a rack for 10 minutes. Using a blunt knife, loosen frittatas all around and lift out. Cool to room temperature before wrapping individually inplastic wrap forstorage. They can be stored in a refrigerator for up to three days. Reheat on medium […]

A Delicious Easy Gluten Free Recipe

Ingredients

2 tbsp vegetable oil 1 onion, sliced 2 tbsp curry powder 8 skinless, boneless chicken thighs Or 4 chicken breasts, cubed ½ tsp salt 1 can (398 ml) light coconut milk 2 large carrots, sliced into coins 1 C frozen peas ½ C chopped cilantro 1 ½ C broccoli florets

Instructions

Heat a large wide frying pan over medium-high. Add oil, then onion and curry powder. Cook until onion starts to soften, 3 minutes. Sprinkle chicken with salt, then add to pan. Stir until coated. Add coconut milk and carrots and bring to a boil. Reduce heat to medium. Gently boil, covered, stirring occasionally until vegetables are tender and chicken is cooked, about 15 minutes. Remove lid, add broccoli, and continue boiling until liquid is slightly thickened, about 5

more minutes. Stir in peas and cilantro and cook for 1 more minute.

Allowance

Makes 4 servings; count each […]

Recipe courtesy of Canadian Living Magazine

Ingredients • 1 lb lean ground pork • 1/2 cup (125 mL) chopped fresh coriander • 1/3 cup (75 mL) crumbled feta cheese • 2 tbsp (30 mL) Thai curry paste • 2 cloves garlic, minced • 2 tsp (10 mL) minced gingerroot • 1 jalapeño pepper, seeded and minced • 3/4 tsp (4 mL) ground cumin • 1/4 tsp (1 mL) salt • 1/4 tsp (1 mL) pepper • 4 Boston lettuce leaves

Grilled Red Onions: • 1 half large red onion • 1 tsp (5 mL) vegetable oil • 1 pinch salt • 1 pinch pepper

Instructions In large bowl, mix together pork, coriander, feta, curry paste, garlic, ginger, jalapeño pepper, cumin, salt and pepper. Divide into quarters; shape into burgers. Cover and refrigerate for 10 minutes or for up to 4 hours.

Place on greased grill over medium-high heat; close lid and grill, turning once, until […]