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Ethnicity > American 0

Tex-Mex Corn Nachos

Serves: 5 servings Costs: Approximately $1.75 per serving Tomato dressing: 5.5 fl ounces/156 mL tomato paste 1/4 teaspoon garlic powder 1/2 teaspoon chilli powder 1/2 teaspoon cumin The freshly squeezed juice of 1 lime, or 2 teaspoons bottled lime juice Salad: 1 medium-sized green pepper (about 1 cup), diced 1/3 cup green onions, thinly sliced 1/3 cup sliced green olives, […]

Ethnicity > Mexican 0

Mexican Beef Taquitos

Makes 4 to 6 servings I Time estimate: 25 minutes active time I 5 minutes inactive time I 83 cents on a shoestring I If bought it: $3.83 per serving (frozen) 1 pound lean ground beef 1 medium-sized onion, peeled and diced 2 cloves garlic, smashed and peeled 3 tablespoons extra virgin olive oil, plus more for brushing 1 teaspoon […]

Gluten-free 0

Caesar Salad with Roasted Cauliflower & Pasta

Roasting cauliflower makes it tender and sweet, and once you’ve tried it, chances are you’ll always cook cauliflower this way. Any leftover buttermilk can be kept frozen up to 3 months. Makes: 4 servings I Hands-on time: 20 minutes I Total time: 50 minutes 5 cups cauliflower florets (from 1 small or 1/2 medium head) 2 teaspoons extra virgin olive […]

Gluten-free 0

Grilled Pork & Pear Salad with Walnuts

Bitter greens, such as arugula, are rich in an array of health-protective phytochemicals. Plus, their pungent flavor is a perfect counterpoint to the rich tasting pork and the sweet pears. Makes 4 servings I Hands-on time: 15 minutes I Total time: 20 minutes Dressing: 2 teaspoons sesame oil 1 tablespoon reduced-sodium soy sauce 1 tablespoon sherry vinegar or cider vinegar […]

Gluten-free 0

Mexican Cobb Salad

You can make the dressing well ahead of time. (The longer it sits the more garlicky it will get.) In fact, everything except the lettuce and avocado can be prepped ahead of time. If you have leftover chicken, use it for this recipe; you’ll need about 1 cup shredded. Makes 4 servings I Hands-on time: 15 minutes I Total time: […]

Ethnicity > Mexican 0

Mexican Fajita Soup

Tossing the cut-up strips of tortilla with the lime juice not only flavors them but also keeps them from being tough and crumbly. If you like, the tortilla strips can be seasoned with 1/2 teaspoon chilli powder (in addition to the lime juice) before baking. Makes 4 servings I Hands-on time: 20 minutes I Total time: 40 minutes 2 whole […]

Poultry 0

Turkey Sausage and Peppers

The combination of flavours in this dish is similar to what you might find in a sausage and pepper hero. Store-bought Italian sausages (both pork and turkey based) tend to be very high in sodium, so we’ve made our own Italian-style sausage mixture. For a delicious pasta-like dish, toss the mixture with baked spaghetti squash. Or add 1 large peeled […]

Ethnicity > American 0

Mom’s Salmon Cakes

4 servings I 2 fishcakes each 1 lb fresh salmon fillets Olive oil Garlic salt Black pepper to tastes 1 medium yellow onion, finely diced 1/2 red bell pepper, seeded and diced 3 tbsp unsalted butter, divided 1 cup panko bread crumbs 2 large eggs, lightly beaten 3 tbsp mayonnaise 1 tsp Worcestershire sauce 1/4 cup parsley, finely minced Preheat […]

Ethnicity > Italian 0

Pasta Primavera

This is my go to pasta dish, only now I make it with a lot less pasta and a lot more veggies. The light sauce is so delicious, you won’t miss a thing. Serves 6 I Prep time: 30 minutes I Cook time: 20 minutes 2 tablespoons sea salt, plus more to taste 3 medium carrots, finely chopped 1 medium […]

Stews 0

Roasted Tomato and Red Bell Pepper Soup

This vibrant red soup is accented with chopped fresh basil has a smoky taste from the combination of roasted red bell peppers and roasted tomatoes, Just the right amount of citrus juice added at the end of the cooking process kicks up the flavor. Serves 4 1/2 teaspoon olive oil 1/3 cup chopped onion 14.5 ounce can no-salt-added fire-roasted diced […]

Ethnicity > Asian 0

Hot-and-Sour Soup

Always a favourite, this soup gets a protein boost from both the tofu and strips of pork, making it a filling Asian meal. Serves 4 2 cups water 2 cups fat-free, low-sodium vegetable broth or low-sodium chicken broth 2 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, sliced into 2 x1/4-inch strips 1/2 teaspoon sugar 1/2 […]

Stews 0

Roasted Corn Soup

Roasting the corn intensifies its sweetness, making this satisfying low-calorie soup a real standout. If it’s in season, try using fresh corn instead. Make this vegetarian by using vegetable broth instead of beef broth. Serves 4 Cooking spray 1 cup frozen whole kernel corn, partially thawed 1 cup fat-free , low-sodium beef broth 1 cup chopped onion 1 medium garlic […]

Stews 0

Split Pea Soup

Easy to prepare, homemade split pea soup is much lower in sodium then the canned version. This vegetarian version is flavorful even without the usual ham. Serves 4 1 cup dried split peas, sorted for stones and shrivelled peas, rinsed, and drained 1 teaspoon canola or corn oil 1 small onion, chopped 4 cups water 3 medium ribs of celery […]

Stews 0

Onion and Garlic Soup

If you prefer a thicker soup, add 1 tbsp of flour to the onion and garlic mixture before adding the stock. 6 servings I Preparation time: 1 hour I Difficulty: Average 60 ml (1/4 cup) olive oil 8 medium onions, sliced in fine rounds 3 or 4 garlic cloves, finely chopped 1.5 litres (6 cups) beef stock Salt and freshly […]

Ethnicity > Asian 0

Sauteed Chicken with Peanuts

4 to 6 servings I Preparation time: 30 minutes I Difficulty: Easy 500 g (1 lb.) chicken (breasts), finely sliced 2 tbsp cassava starch (tapioca) 160 g (1 cup) snow peas, stemmed 60 ml (1/4 cup) vegetable oil 80 g (1/2 cup) onions, cut in strips 60 g (1/2 cup) red peppers, cut in strips 2 tbsp green curry paste […]

Ethnicity > Italian 0

Sicilian-Style Spaghetti

4 servings I Preparation time: 1 hour I Difficulty: Average 300 g (10 oz) spaghetti 3 tbsp olive oil 2 red peppers, diced 8 Italian tomatoes, diced 1 eggplant, diced 1 onion, chopped 2 garlic cloves, minced 80 ml (1/3 cup) water 80 ml (1/3 cup) red wine 30 g (1 cup) fresh basil, chopped (save a bit for the […]