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 […]

This tangy dip is a perfect addition if you want to spice up your veggies! A great appetizer and sure to be a hit at any dinner party.

Ingredients: 1 7-oz jar roasted red sweet peppers 1 teaspoon vinegar 1/4 teaspoon lemon-pepper seasoning 1/4 teaspoon garlic powder 1/3 cup fat-free dairy sour cream 2 teaspoons snipped fresh cilantro or parsley Assorted vegetables from your free list to dip……..

Directions:

Drain roasted peppers. Chop and set aside 2 tablespoons of the roasted peppers. In a food processor bowl or blender container combine remaining roasted peppers, vinegar, lemon-pepper seasoning and garlic powder. Cover and process or blend until mixture is smooth, scraping sides as necessary. Stir in sour cream, reserved roasted peppers and 1 teaspoon of the cilantro or parsley. Transfer to a serving bowl. Sprinkle remaining cilantro on top.

Serve immediately (or cover and refrigerate for up to 24 hours.) Serve with vegetables.

Allowance:

1/4 cup […]

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: ½  of a white onion, chopped 1 piece (2.5 cm) fresh ginger, peeled and chopped 3 tbsp tomato paste 1 tbsp red wine vinegar 2 tsp chili paste 1 tsp packed brown sugar ½ tsp salt 1 lb beef top sirloin grilling steak 1 each sweet red and green pepper, each cut in 24 pieces

Directions: 1. In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl. 2. Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes. 3. Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers. 4. Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Allowance: Makes 4 servings Count each serving as 3 protein […]

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

A flavorful slow cooked meal!

 Ingredients

1 tablespoon olive oil 2 large onion, diced 2 cloves garlic, minced 8 chicken thighs with skin, bone-in 2 teaspoons flour Salt, pepper to taste ½ cup chickpeas, soaked overnight and drained (or canned chickpeas, rinsed) 4 carrots, peeled and diced ½ cup raisins ½ cup dried apricots, chopped coarsely 2 cups low-sodium chicken broth 2 tablespoons tomato paste 1 ½ teaspoon ground cumin ¼ teaspoon turmeric 1 ½ tablespoons fresh grated gingerroot, peeled 1 teaspoon ground cinnamon

Instructions

In a skillet on medium heat, heat olive oil and sauté onions and garlic.

Toss chicken pieces in flour, season with salt and pepper then add to skillet to brown on both sides.

Transfer all ingredients to slow cooker and cook on Low setting for 7 to 8 hours or until chickpeas are tender.

Serve with vegetables from the ‘free’ list.

Allowance

Makes 4 servings. Count each serving […]

Ingredients

2 eggs, beaten

2 tsps. Margarine

¼ cup mushrooms, sliced

1 small onion, sliced

½ of a tomato, diced

¼ cup green pepper diced

¼ cup of shredded cheese

Instructions

Scramble eggs with margarine in frying pan, add mushrooms, tomatoes, onions and green peppers and simmer for 5 minutes. Stir and top with cheese. Cover and allow to simmer for 5-10 minutes or until cheese is completely melted.

Allowance

Makes 1 serving; count as 4 proteins (group 6), 1 vegetable (group 3) and 1 fat (group 7).

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 […]

Recipe courtesy of Prevention Magazine

Not having a crust to mask the taste of the filling, allows the Mediterranean flavors of this quiche to shine through!

Ingredients

1 bag of fresh spinach, cooked 1 Tbsp dried bread crumbs 1 cup of fat reduced ricotta cheese 3 large eggs ½ cup of 2% milk ¹/3 cup crumbled feta cheese ¾ tsp minced garlic ½ tsp salt ¼ tsp ground black pepper pinch of grated nutmeg

Instructions

Preheat oven to 350° Allow spinach to cool. Lightly squeeze out liquid and coarsely chop. Lightly coat a 9” pie dish with cooking spray. Sprinkle with bread crumbs to coat. Beat together remaining ingredients with a wooden spoon. Stir in spinach. Pour into pie dish. Bake for 35 minutes. Let stand for five minutes then cut into 8 portions and serve.

Allowances

Makes 8 servings. 1 piece = 1 protein or meat serving (75 calories)