Ingredients: 3 Limes (juice and zest), divided 2 tbsp. extra virgin olive oil divided 3 tbsp. Dijon Mustard 3 tbsp. Worcestershire Sauce 3 tbsp. Soy Sauce 6 green onions, chopped and divided 4 cloves garlic, minced and divided 2 tbsp. chopped basil Salt and Pepper to taste 6 – 3 oz. chicken breasts

Directions: • Combine the zest and juice of 2 limes, 1 tbsp. olive oil, mustard, Worcestershire sauce, Soy sauce, 3 onions, 2 garlic cloves and the salt and pepper and mix well. • Cut chicken into even cutlets and place in a sealable plastic bag. • Pour marinade over the chicken and marinate for 1 hour. • Preheat grill. • Place chicken on grill and grill for 7 minutes. • Then flip and cook until internal temp reaches 170. • Remove from grill and let meat rest. • Meanwhile combine juice and zest of one lime with  1 tbsp. olive oil, 3 […]

A delicious snack to have when entertaining!

Ingredients: ¼ lb. (115g) cooked cleaned baby shrimp chopped 1 stalk celery finely chopped 2 tbsp. finely chopped red onions ½ tsp. lemon zest black pepper to taste 3 tbsp. low-fat mayonnaise 2 English cucumbers, each cut into 16 slices

Directions:

Combine all ingredients except cucumbers. Spoon onto cucumber slices. If desired, sprinkle with fresh chives.

**This appetizer would also work well with drained canned tuna as a substitute for the shrimp.

Allowance: Makes 8 servings (each serving = 4 pieces) Count each serving as ½ protein (group 6) and 1 fat (group 7)

Recipe Courtesy of Dr. Bishop

The chimichurri dressing adds a nice touch of freshness to summery grilled vegetables. If you want a bit more kick, increase the hot pepper flakes.

Ingredients:

2 green peppers, halved, seeded and cored 2 sweet red peppers, halved, seeded and cored 4 zucchini, cut lengthwise in 1 cm thick slices Pinch of salt and pepper

Chimichurri Sauce: 1 cup packed fresh basil leaves ½ cup fresh parsley ⅓ cup fresh mint 1 clove garlic, minced ¼ tsp each salt and pepper Pinch hot pepper flakes 2 tbsp. extra virgin olive oil 1 tbsp red wine vinegar 3 tbsp. of water

Directions:

In food processor, pulse together basil, parsley, mint, garlic, salt, pepper and hot pepper flakes. Add oil, vinegar and 3 tbsp of water; pulse until the mixture becomes a smooth paste. Cut each half pepper into thirds. Sprinkle peppers and zucchini with salt and pepper. Place peppers and zucchini on greased grill over medium-high heat; […]

This tasty dinner can be prepared on the stovetop or grilled on the barbecue.

Ingredients:

½ bunch asparagus, about 8 spears 4 oz. (125 g) white cheddar or Gorgonzola cheese 4 – 3 oz. boneless, skinless chicken breasts 8 large fresh basil leaves Toothpicks Paprika Salt

Directions:

Partially fill a wide frying pan with water and bring to a boil over high heat. Snap the tough ends from the asparagus and discard. Boil asparagus until tender-crisp, about 2 minutes. Drain, and then dry with paper towels. Cut in half crosswise.

Divide or thinly slice cheese into 4 portions. Working with one chicken breast at a time, make a horizontal slit about 2 ½ inches (6 cm) long and 1 ½ (3.5 cm) deep into the thickest side of each breast. Gently open up like a book and place 2 basil leaves on the bottom. Top with 4 pieces of asparagus, then with cheese. Fold chicken […]

Ingredients:

1 lb. (454 g) jumbo shrimp, peeled and deveined 2 cloves garlic, minced 1 tbsp. (15 mL) lemon juice 1 tsp (5 mL) Cajun seasoning 1 tsp (5 mL) olive oil

Directions: In bowl, toss together shrimp, garlic, lemon juice, Cajun seasoning and oil; let stand for 10 minutes.

Thread shrimp onto metal or soaked wooden skewers. Place on greased grill over medium-high heat; close lid and grill, turning once, until pink, 4 to 5 minutes.

Allowances: Makes 4 servings Count each serving as 3 proteins (group6)

Recipe and photo courtesy of Canadian Living.

A delicious and healthy variation on broccoli salad.

 Ingredients:

1 bunch broccoli (about 1lb or 500g) 2 tbsp. extra-virgin olive oil 2 tbsp. wine vinegar 2 tsp Dijon mustard 1 clove garlic, minced 1/4 tsp each salt and pepper 1 cup crumbled feta cheese 1 cup grape or cherry tomatoes, halved 1/2 cup very thinly sliced red onion

Directions:

Cut broccoli into florets. Peel and cut broccoli stems into ½-inch (5mm) thick slices. Set aside.

Pour enough water into saucepan to come 1 inch (2.5 cm) up the side; bring to boil.

Place broccoli in steamer basket in saucepan; cover and steam until bright green but still crisp, about 1 minute. Drain.

In large bowl, whisk together oil, vinegar, mustard, garlic, salt and pepper.

Add broccoli, feta cheese, tomatoes and onion: toss to coat.

(Make-ahead: cover and refrigerate for up to 1 day).

Allowances: Makes 6 servings Count each serving as: 1 fat (group 7) […]

Ingredients:

4 cups small broccoli florets 2 cups cubed butternut squash 1 tbsp. + 1 tbsp. olive oil 1 tbsp. reduced-sodium soy sauce 1 tbsp. balsamic vinegar 2 tsp. dark sesame oil 1 tsp. peanut butter 1 tsp. grated ginger 6 cups salad greens

Directions:

Cut the butternut squash into small cubes (less than ½”) for faster cooking. Pre-heat the oven to 450°F. Toss the broccoli and butternut squash with 1 tbsp. of the olive oil on a rimmed baking sheet. Roast until lightly browned in spots, 12 – 15 minutes. Remove let cool. In a large bowl, whisk soy sauce, vinegar, sesame oil, peanut butter, and ginger with the remaining 1 tbsp. olive-oil Toss the salad greens with the dressing. Top with the broccoli and butternut squash.

Allowances: Makes 4 servings Count each serving as 1 fat (group 7) and 1 restricted vegetable (group 2)

Recipe courtesy of Nutrition Action Healthletter.

This leftover ham recipe is delicious and easy to prepare – who knew ham could taste even better the second time around!

Ingredients:

¼ lb. cubed fully cooked ham 1 cup (4oz) shredded cheese 6 eggs 4 egg whites 3 tbsp. minced chives 2 tbsp. skim milk ¼ tsp. salt ¼ tsp. pepper

Directions:

Divide ham among eight muffin cups coated with cooking spray; top with cheese. In a large bowl, beat eggs and whites. Beat in the chives, milk, salt and pepper. Pour over cheese, filling each muffin cup three-quarters full. Bake at 375°F for 22-25 minutes or until a knife inserted near the center comes out clean. Carefully run a knife around edges to loosen; remove from pan. Serve warm.

Allowanced: Makes 8 servings. Count each serving as 2 protein (group 6)

Recipe and photo courtesy of Taste of Home Cook Book

Traditionally high-fat Eggs Benedict gets a makeover!

Ingredients:

8 slices of thin sliced ham 4 large eggs ¼ cup each light sour cream and light mayonnaise 1 tbsp. each honey mustard and freshly squeezed lemon juice Pinch of salt and cayenne pepper 2 whole-wheat English muffins, split and toasted Fresh dill or parsley for garnish, optional

Directions:

In a medium, nonstick skillet, lightly brown ham over medium heat (about 3 minutes per side). Remove from skillet and keep warm. Fill same skillet half full of water. Bring to a boil, reduce heat to simmering. Break 1 egg into a small dish and slide egg into simmering water. Repeat with remaining eggs. Simmer eggs, uncovered for 4 to 5 minutes, until yolks are set, but not hard. Meanwhile, in a small saucepan, whisk together mayonnaise, sour cream, honey mustard, lemon juice, salt and cayenne. Cook over medium heat just until mixture is heated through. Do not boil. […]

This deliciously fruity dessert is light, fluffy and easy to prepare! Try different kinds of Jell-o and fruit combinations for a change!

Ingredients: • 1 cup boiling water • 1 pkg. (4-serving size) strawberry Jell-O (sugar-free) • 1 pkg. (8 oz.) light cream cheese • 1 tsp. vanilla • 1 ½ cups thawed light Cool Whip • 1 cup chopped strawberries

Directions:

Stir boiling water into Jell-O powder at least 2 minutes until completely dissolved. Beat cream cheese and vanilla in a large bowl with electric mixer on low speed until well blended. Gradually add Jell-O mixture, beating until well blended. Gently stir in whipped topping and strawberries. Spoon evenly into 8 custard cups or dessert dishes. Refrigerate at least 1 hour or until firm.

Allowances: Makes 8 servings Count each serving as: ½ fruit (group 4), ½ starch (group 5), 1 fat (group 7)

Recipe adapted from a Kraft Recipe