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

An easy and light summer dessert!

Ingredients:

3 cups boiling water 4 pkgs. (10.2 g each) Jell-O No Sugar Added Orange Jelly Powder 4 cups cold club soda (or diet ginger ale) 1 can (10 fl oz/ 284 mL) mandarin orange segments, drained 2 cups sliced strawberries

Directions:

In a large bowl, stir boiling water into the dry jelly powder for at least 2 minutes or until completely dissolved. Stir in club soda (or diet ginger ale). Refrigerate 1-1/2 hours or until thickened (spoon drawn through leaves definite impression). Stir in oranges and strawberries. Pour into 9×5-inch loaf pan sprayed with cooking spray. Refrigerate for 4 hours or until firm. Remove from loaf pan. **Store leftovers in the refrigerator.

Allowances:

Makes 8 servings Count each serving as ½ fruit.

How to unmold- Dip mould in warm water for about 15 sec. Gently pull jelly mixture from around edge with moist fingers. Place moistened serving plate […]

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

This is a delicious and easy side that complements chicken and turkey particularly well.

Ingredients: 1 tbsp. coconut or olive oil 2 cups of kale, chopped 3 cups of fresh spinach ¼ cup dried cranberries 2 tbsp. sliced almonds 1-2 tbsp. water Optional: crumbled blue cheese or feta cheese

Directions:

Heat oil in a skillet over medium-high heat. Add kale with 1 tablespoon of water.  Cook, stirring frequently, until the kale has softened, 3 – 4 minutes. Add cranberries and continue to cook 2 – 3 more minutes. Add spinach.  If the kale is starting to stick add another tablespoon of water.  Stir and cook until the spinach is wilted. Stir in almonds, and season with salt and pepper if desired. If you are adding in the optional cheese, sprinkle over the top and serve!

Allowances: makes 4 servings Count each serving as 1 fat and 1 fruit.  If using cheese, count a 1oz. serving […]

Ingredients: • 1 cup chopped fresh or drained canned pineapple • ½ cup chopped red pepper • ⅓ cup chopped fresh mint • 5 tsp. ginger seasoning paste • 2 tsp. hot sauce • 2 tsp. olive oil • 1 lb. lean ground turkey or chicken • 1 tbsp. minced garlic • ½ tsp. each salt and pepper • 2 cups bean sprouts • 2 heads Boston or leaf lettuce

Directions

Toss pineapple with red pepper, mint, 1 tsp ginger paste and ½ tsp hot sauce until well combined; reserve. Heat oil in a large, non-stick skillet set over medium heat. Add turkey, garlic, salt, pepper, remaining ginger paste and hot sauce. Cook, breaking up the turkey with the back of spoon, for 5 minutes or until browned. Stir in bean sprouts; cook until softened. Cool slightly. (Recipe can be prepared to this point and kept in the refrigerator for up to a day). Separate […]

A delicious way to use up your Thanksgiving or Christmas Turkey leftovers!

Ingredients: 4 cups shredded, cooked turkey meat 2 cups carrots, sliced or diced 2 cups onions, chopped 2 bell peppers, chopped 2 cups diced tomatoes 2 tbsp. tomato paste 4 garlic cloves, minced 1 cup chicken or turkey stock 2 tbsp. chili powder, or to taste 1 tbsp. ground cumin 1 tbsp. dried hot red pepper flakes 1 tsp. dried oregano ½ tsp. olive oil Sea salt and freshly ground pepper to taste Green onions sliced (optional, for garnishing)

Directions:

In a large saucepan placed over a medium-high heat, cook the onions, bell peppers and carrots in a splash of olive oil until the onions are golden (about 5 minutes) Add the garlic, chili powder, cumin, red pepper flakes and oregano. Stir well and cook for a minute. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season […]

Ingredients:

1 cup piña colada non-fat yogurt 1 cup pineapple juice ½ cup fresh pineapple chunks 3 ice cubes 2 to 3 tsp rum extract 4 pineapple wedges

Directions:

In a blender combine yogurt, pineapple juice and pineapple chunks. Add ice cubes and rum extract; blend until smooth, thick and frothy. Serve with pineapple wedges.

Allowances: Serves 2 Count each serving as 1 dairy (group 1) and 2 fruits (group 4)

Per serving 168 calories; 85% carbohydrate, 13% protein, 2% fat

Ingredients:

½ cup ground decaffeinated coffee 2 ¼ cups water 1/3 cup of Splenda 1 cup 1% milk ¼ tsp ground cinnamon 4 tsp brandy extract

Directions:

Brew coffee in a drip coffeemaker. Combined brewed coffee, sugar, milk and ground cinnamon in a large bowl; stir well. Let mixture cool to room temperature. Pour coffee mixture into an ice cube tray and freeze. Using a food processor or blender puree coffee flavored ice cubes until slushy, add brandy extract and serve.

Allowances: Serves 4 Count each serving as 1 dairy (group 1)

Per serving: 99 calories; 86% carbohydrate, 8% protein, 6% fat