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Month: September 2015

Fish 0

Tuna Mac Salad

Serves: 3 complete or main dish meals Approximate costs: $2.00 per serving; $6.00 to feed 3 Ingredients 1-1/4 cups elbow macaroni, (measured dry) 1/4 teaspoon salt 1 stalk celery (about 1/3 cup), diced 1/4 cup green onions, chopped 2 cups chopped leafy green lettuce 1 can flaked or chunk light tuna in water, drained, shredded Dressing: 1/3 cup light mayonnaise […]

My Recipes 0

Pumpkin Spice Muffins

Yields: 12 medium-sized muffins Approximate costs: $0.50 per muffin Ingredients: 1 cup unbleached all purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg 1/8 teaspoon ground ginger 1/4 teaspoon salt 3/4 cup whole wheat flour 2 tablespoons wheat germ or flaxseed 1 large egg 2/3 cup dark brown sugar 1/4 cup canola oil […]

Ethnicity > American 0

Turkey Club Sandwiches

Serves: 1 complete meal Approximate costs: $5.25 per serving Ingredients: 2 or 3 slices turkey bacon 2 or 3 leafy green lettuce leaves, chopped 1 small tomato, sliced 2 thick slices whole wheat bread Light margarine as needed 2 tablespoons low-fat mayonnaise 2 thin deli slices oven roasted turkey Directions: Cook the bacon in a skillet over a moderate heat. Meanwhile […]

Holiday Baking 0

Double Nut & Date Tassies

The two-bite pecan tarts satisfy the sweet tooth with far less guilt than pecan pie. 2 dozen cookies II Active Time: 50 minutes II Total Time: 1 hour 10 minutes Ingredients Crust 1/4 cup whole-wheat pastry flour (see Note) 1/4 cup packed light brown sugar 1/2 cup walnuts, coarsely chopped 1 tablespoon cornstarch 2 tablespoons unsalted butter Pinch of salt Filling 4 […]

Diabetic Baking 0

Lemon Raspberry Bars

Makes: 16 bars II Prep Time: 10 min II Bake Time: 45 min Ingredients Crust: 3/4 Cup SPLENDA® No Calorie Sweetener, Granulated 3/4 Cup Flour 1/4 Cup Light Butter Pinch of Salt Filling: 2 Tbsp. Flour 1 1/4 Cups SPLENDA® No Calorie Sweetener, Granulated 1/2 Cup Egg Substitute 1/2 Cup Half and Half 1/2 Cup Fresh Lemon Juice 1 Tbsp Grated Fresh […]

Ethnicity > American 0

Turkey-Chili Nachos

This healthier version of chili nachos packs a good dose of fibre and plenty of calcium. Ingredients 375 g (3/4 lb.) lean ground turkey 1/2 yellow sweet pepper, diced 1 clove garlic, minced 2 tsp (10 mL) chili powder 1 green onion, thinly sliced 1 cup (250 mL) canned black beans, rinsed and drained 1/4 cup (60 mL) fresh cilantro […]

Appetizers 0

Tuscan Bean Crostini – Toscane Bean Crostini

Here’s an appetizing snack to be enjoyed hot or cold—toasted slices of baguette topped with a creamy white-bean puree flavored with garlic and thyme, and finished with tomato slices and arugula leaves. These Tuscan bean crostini are ideal to serve with pre-dinner drinks. Cannellini beans, popular in Italian cooking, belong to the same family as the haricot bean, and have […]

Breakfasts & Brunches 0

Chewy Date and Walnut Bars

These chewy snack bars are a special treat for lunch boxes as well as for a midday snack or coffee break. Only a little light margarine and oil are needed for the dough. Dates are added for natural sweetness, and walnuts and sunflower seeds provide extra texture. The result is both nutritious and delicious. Homemade snack bars are also less […]

Breakfasts & Brunches 0

Pumpkin & Apple Oatmeal

Using canned puréed pumpkin (not to be confused with canned pumpkin pie filling) makes this oatmeal deliciously creamy. Serves four Ingredients: 2 cups (500 mL) water 1 cup (250 mL) low-fat milk or non-dairy alternative 1 cup (250 mL) steel-cut oats 1/4 tsp (1 mL) salt 2/3 cup (150 mL) canned pumpkin 1/3 cup (75 mL) chopped walnuts or pecans […]

Beef & Pork 0

Grilled Pork Chops with Apple-Almond Salsa

This fresh salsa for the grilled pork chops combines fragrant rosemary, crunchy almonds, and sweet and tart apples. This dish is easy to prepare and the unusual flavour combinations make it perfect for a dinner party. Serves 4 Ingredients: 1 cup (250 mL) green apple, chopped 1 cup (250 mL) red apple, chopped 1/2 cup (125 mL) red onion, diced […]

Ethnicity > Asian 0

Curry Chicken and Rice Casserole

Easy to prepare for a weekday meal or sophisticated enough for a weekend dinner party, this Curry Chicken and Rice Casserole is rich in fibre and full of delicious, wholesome flavours. Serves: 6 Ingredients 1 tbsp (15 mL) canola oil 2 cups (500 mL) minced onion 1 tbsp (15 mL) curry paste (mild, medium or hot) 6 cups (1.5 L) […]

Poultry 0

Chicken Supreme in an Apple and Leek Sauce

Apples, leeks and onions are caramelized and mixed with yogurt and nutmeg to make a flavourful topping for chicken breasts. Portions: 4 II Preparation: 15 minutes II Cooking: 15 minutes Ingredients 15 ml (1 tablespoon) butter 30 ml (2 tablespoons) canola oil 4 x 150 g (5 oz) each, skinned boneless chicken breasts 150 ml (2/3 cup) chicken stock 1 ml (1/4 […]

Beverages & Ices 0

Breakfast Power Smoothie

This delicious dairy-free smoothie uses silken tofu as a base blended with banana, juice and strawberries. Omit the protein powder if your personal protein needs are lower. Can be divided into 4 servings. Ingredients 1 cup (250 mL) silken tofu (such as 1/2 package Vitasoy Silken Tofu) 1/2 medium ripe banana 1/2 cup orange juice 1/4 cup honey (or to […]