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Fruit 0

Bananas with Blueberry Sauce

Serves: 5 servings; Yields: 1-1/4 cups Costs: Approximately $1.05 per serving; $5.25 for the complete recipe, provided the blueberries are in season. Blueberry Sauce: 1 tablespoon cornstarch, mixed with 1 cup cold water 1 cup blueberries, washed and picked over 1/4 cup granulated sugar 1 tablespoon light butter spreadables made with canola oil or olive oil 5 small bananas, sliced […]

Beverages & Ices 0

Orange Soy Milk Frappes

Light, frothy and filled with natural goodness, this creamy orange smoothie takes just a few ingredients… but makes a wholesome morning eye-opener. – Taste of Home Test Kitchen Makes: 2 servings; Start to finish: 10 minutes 1/2 cup vanilla soy milk 1/2 cup orange juice 5 ice cubes 2 teaspoons sugar 1/4 teaspoon vanilla extract Dash of salt In a […]

Beverages & Ices 0

Strawberry Mango Smoothies

Sometimes artificial sweeteners make food tastes exactly that, artificial. But that’s not the case with these smoothies. They’re delicious adn creamy with lots of strawberry and mango flavor – Taste of Home Test Kitchen Makes: 4 servings; Prep time: 10 minutes 1 cup fat-free milk 1/2 cup vanilla yogurt 1-1/2 cups halved fresh strawberries 1 medium mango, peeled and chopped […]

Beverages & Ices 0

Frappe Mocha

Coffee ice cubes add punched up flavor and body to this refreshing drink. What a treat on a warm day! – Beverly Coyde, Gasport, NY Makes: 2 servings; Prep time: 5 minutes + Freezing 1 teaspoon instant coffee granules 1/4 cup boiling water 1 cup fat-free milk 4-1/2 teaspoons chocolate syrup 1/2 cup crushed ice Whipped topping and additional chocolate […]

Beverages & Ices 0

Watermelon Cooler

Cool down on a sweltering day with this special blend that features summer’s favorite fruit. It’s lovely and refreshing. – Taste of Home Test Kitchen Makes: 2 servings; Prep time: 10 minutes 1 cup ginger-ale, chilled 2 fresh mint leaves 2 cups cubed seedless watermelon, frozen In a blender, cover and process ginger-ale and mint for 15 seconds or until […]

Beef & Pork 0

Baked Pork Chops with Apple Dressing

No more dry pork chops! Just “sandwich” the chops between layers of dressing and bake, leaving them tender and moist. Serve with green beans tossed with lemon zest. Serves 4; 3 ounces meat and 1/2 cup dressing per serving Dressing: 2 slices light whole-wheat bread (lowest sodium available), torn into bite-size pieces 1 medium apple, such as Granny Smith, Gala, […]

Beef & Pork 0

Hungarian Pork Chops

An Old World comfort dish without the work, these pork chops pair nicely with whole-grain noodles and steamed Brussels sprouts. Serves 4; 3 ounces pork and 3 tablespoons sauce per serving Rub: 1 teaspoon paprika 3/4 teaspoon dried dillweed, crumbled 1/2 teaspoon caraway seeds 1/2 teaspoon onion powder 1/2 teaspoon garlic powder   4 boneless center loin pork chops (about […]

Beef & Pork 0

Slow-Cooker Beef and Red Beans

With cayenne for a bit of a kick and imitation bacon bits for a smoky flavor, this hearty combination of ground beef, red beans, brown rice, and vegetables is sure to be a family-pleaser. Serves 6; 1 cup beef mixture and 1/2 cup rice per serving 1 pound extra-lean ground beef 2 cups commercial fat-free low-sodium chicken broth 15.5 ounce […]

Beef & Pork 0

Spaghetti with Meat Sauce

When you want to serve a crowd but don’t want to spend all day in the kitchen, this great recipe is the answer. Serves 12; 1 cup spaghetti and 2/3 cup sauce per serving 1 pound extra-lean ground beef 28-ounce can no-salt-added diced tomatoes, undrained 2 small zucchini, diced 6-ounce can no-salt-added tomato paste 1 medium onion, chopped 1/2 cup […]

Fruit 0

Roasted Plums with Walnut Crunch

Is this recipe for a side dish or a dessert? It’s your call – either way provides a serving of fruit for each diner. You might want to make a double batch of the walnut crunch and use the extra to top fat-free yogurt or hot cereal for breakfast. Serves 8; 1/2 cup fruit and 1-1/2 tablespoons crunch per serving […]

Desserts 0

Flan Caramel

Spoon sliced peaches or nectarines and caramel topping over these extra-creamy flans for a special treat. Serves 6; 1/2 cup per serving Cooking spray 2-1/2 cups fat-free milk 1 large egg 2 large egg whites 1/4 cup sugar 1 tablespoon dry or sweet sherry 1 teaspoon vanilla extract Dash of ground nutmeg 1/4 cup plus 2 tablespoons fat-free caramel ice […]

Ethnicity > Mexican 0

Cilantro Chicken Fajitas

The cilantro lime marinade is the star of this fajita dish and would work equally well over shrimp or a mild white fish. For a vegetarian option, substitute strips of tofu. Time: Prep: 15 minutes; Cook: 15 minutes Serves 4 2 (8 ounce) chicken breasts 1/4 cup + 1 tablespoon olive oil 3 tablespoons freshly squeezed lime juice 2 tablespoons […]

Beverages & Ices 0

Frozen Banana Strawberry Bowls

This cool and creamy treat soothes as it goes down. Substitute a dollop of whipped cream for the walnuts if experiencing mouth sores. Or add both for a yummy dessert! Leftovers will keep in the freezer for 1 week. Time: 10 minutes Serves 4 4 medium-size bananas, sliced and frozen overnight 2 cups (1 pint) fresh strawberries, hulled and sliced […]

Beverages & Ices 0

Peanut Butter Chocolate Banana Whip

This recipe whips up quickly for an energy-dense treat. Leftovers (in the rare occasion that there are any) can be stored in an airtight container in the freezer for up to 2 weeks. Scoop it like ice cream! Omit of reduced chopped peanuts and chocolate chips as needed for oral or digestive sensitivity. Time: 10 minutes Serves 4 4 medium-size […]

Fish 0

Crunchy Tuna Salad Melt

This is not your ordinary tuna salad recipe. Try it in total or pick and choose what sounds good to you at any given time. If you are experiencing nausea and vomiting or sensitive to smells, make a simple tuna sandwich without broiling, as heating the tuna will intensify the fish aroma. Additionally, try a more mild cheese, such as […]

Breakfasts & Brunches 0

Eggy Quinoa Patties

These patties are the perfect topper to a big salad or bed of sauteed garlicky greens. Cook the quinoa ahead of time so you can just stir together all of the ingredients quickly. The quinoa mixture keeps nicely in the refrigerator for a few days. Time: Prep: 15 minutes; Cook: 15 minutes Serves 4 2-1/2 cups cooked quinoa, chilled or […]

Breakfasts & Brunches 0

Bacon Bean Bowl

Eating healthy doesn’t have to be unpleasant – sometimes its okay to compromise. This hearty stew includes a little bacon for flavor and a lot of spinach and beans for added fibre and protein. Serves 4; Makes about 5 cups (125 ml) 4 bacon slices, chopped 1 cup chopped onion 1/2 tsp/2 ml/2 minced garlic cloves 1 cup sliced fresh […]

My Recipes 0

Chef’s Salad

Serve with purchased chicken wings, such as honey garlic chicken, or crispy breaded chicken. Serves: 4 side-dish servings Approximate costs: $2.90 per serving; 11.75 to feed 4 people Cooking and preparation time: 40 minutes Ingredients: 4 large eggs 4 cups leafy green lettuce, chopped 2/3 cup radishes (about 5 or 6), julienne, ends discarded 1/2 cup carrots, (about 7 or […]

Ethnicity > Canadian 0

East Coast Canadian Strawberry Preserves

Strawberries never tasted so good. Serve for breakfast with a muffin and a glass of milk, or with whole grain toasts and tea. Yields: 6 small servings Costs: Approximately $1.00; provided the strawberries are in season. Ingredients: 1/2 cup water 1 lb/16 ounces fresh strawberries, stems removed, diced 1/4 to 1/2 cup splenda or granulated sugar, as preferred Skim milk […]

Ethnicity > Canadian 0

East Coast Canadian Raspberry Preserves

Serve at breakfast time with toasts and tea. Yields: 700 liters/ 6 servings/ 3-1/2 cups cooked Costs: Each serving costs $1.10; the price of raspberries, even if frozen, can be less expensive during the summer months. Ingredients: 1 cup water 6 cups/600 grams frozen raspberries 1/2 cup Splenda or other sugar substitute 4 cups skimmed milk, divided Sugar substitute or […]