This is a great recipe that uses cauliflower instead of potatoes.

Ingredients Topping: • 1 head cauliflower • ¼ cup warmed 1% milk • 1 tbsp. margarine

Base: • 1 lb. lean ground beef • 2 cloves minced garlic • 1 pouch Lipton Onion Soup • 3 cups frozen mixed vegetables • 1 ¼ cups 1% milk • 1 tsp. dried oregano • ½ tsp. pepper

Directions: To prepare the topping:

Cook cauliflower in water until fork tender. Drain. Mash up and add milk and margarine. (Note: you can get a finer texture if you blend with a hand blender).

For the base:

Brown ground beef and garlic in a large skillet. Drain. Add onion soup mix, frozen vegetables, milk, oregano, and pepper.  Bring to a boil. Reduce heat and simmer for 5 minutes.

Spread base mixture into a casserole or 8×8 square baking dish. Cover base entirely with the cauliflower topping. Sprinkle with: 1 cup […]

You work so hard to keep fit and ward off those extra calories; then these special occasions come around and we worry that we’ll take a step backward. No need to fear! The Lefebre and Burke Weight Loss and Laser Centre is here to help you through these tricky times.

We have put together a romantic, stunning three-course Valentine’s Day dinner for you that will allow you and that special someone to enjoy a romantic evening and still stay on track. These healthy recipes are delicious, luxuriously beautiful to look at, and they won’t hurt your waistline. Happy Valentine’s Day!

Smoked Salmon Canapés

Delicate smoked salmon provides a heart-healthy element to your table.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes

These elegant party canapés offer a delectable bite of smoked salmon (a good source of protein and omega-3s), moistened with a light, lemony vinaigrette on a low-GI rye bread.

Ingredients […]

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 […]

This cool and creamy dip is a refreshing treat for a hot summer day. Serve it with fresh or grilled fruit.

Ingredients: 1 tub (250g) Philadelphia Low Fat Cream Cheese Spread 1/4 cup frozen limeade concentrate, partially thawed 2 Tbsp. orange juice 1/2 cup Cool Whip Light Whipped Topping

Directions: Beat cream cheese spread, limeade concentrate and orange juice in medium bowl with electric mixer on medium speed until well blended. Gently stir in whipped topping; cover. Refrigerate at least 1 hour. Serve with cut-up fruit.

Allowances: Makes 1 ¾ cups or 14 – 2tbsp servings. Each serving of dip (2 tbsp) counts as 1 fat (group 7)

Courtesy of Dr. Bishop www.drbishop.ca