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Month: January 2016

Diabetic Baking 0

Creamy Rice Pudding #3

Use a large heavy saucepan for this and don’t worry – even with all the liquid, it will thicken! Although this pudding works well with all kinds of rices, short-grain white rice gives you the creamiest texture. If you use brown rice, make sure you use short-grain, though the pudding may not be quite as soft and creamy. You will […]

Vegetable Sides & Medleys 0

Baked Butternut

Any kind of winter squash can be used in this recipe, but butternut or buttercup are particularly rich in texture and taste. Makes 6 servings 3 lb (1.5 kg) butternut squash (about 2 lb/1 kg peeled and seeded) 2 tbsp brown sugar or maple syrup 1 tsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp salt Pinch of black pepper […]

Appetizers 0

Sweet and Sour Meatballs

Serve these delicious meatballs over mashed potatoes or steamed brown rice. You can make tiny meatballs and serve them with toothpicks as appetizers. Makes 6 servings 1 lb (500 g) extra-lean ground beef 1 egg 3/4 cup fresh whole wheat or regular breadcrumbs 1/4 cup ketchup 1 tsp salt Sweet and Sour Sauce: 1 tbsp vegetable oil 1 onion, chopped […]

Ethnicity > Chinese 0

Stir-Fried Chicken and Vegetables

Kids love taking my university survival course – as soon as they realize that if you know how to cook, you become the most popular kid on campus, and invitations to dinner at your place become really hot tickets! Serve this with steamed rice. Makes 4 to 5 servings 1 tbsp soy sauce 2 tbsp cornstarch, divided 1 lb (500 […]

Ethnicity > Italian 0

Italian Spaghetti Rustica

I adore the slightly bitter taste of rapini, a cross between broccoli and turnip greens. This is a great introduction to it, as rapini’s unique flavour is mellowed a bit by the pasta. If you cannot find wild mushrooms, just used regular brown (cremini) mushrooms. Makes 6 to 8 servings 1 tbsp olive oil 4 cloves garlic, finely chopped Pinch […]

Ethnicity > Italian 0

Italian Pasta e Fagioli

This soup is delicious and heart warming. Serve it in large bowls with crusty bread and a salad for a main course or in smaller portions as an appetizer. For a vegetarian vwasion, omit the ham and use vegetable stock or water instead of chicken stock. Any leftover soup will be very thick. You can reheat the soup and thin […]

Appetizers 0

White Bean and Roasted Garlic Spread

Use chickpeas or black beans instead of kidney beans if you wish. You can also serve this mixture hot as a side dish. If the dip is too thick, thin with a little yogurt or yogurt cheese. Serve with pita or grilled bread. Makes about 1-1/2 cups 19 ounce can white kidney beans, rinsed and drained, or 2 cups cooked […]

Beverages & Ices 0

Lemon Iced Tea

‘Iced tea’ is called ‘sweet tea’ in a lot of the U.S., particularly in the south. I drink this almost every day. In Canada it is called iced tea. I prefer iced tea to coffee. Yields: 6 tall glasses, or 8 cups Costs: Approximately $0.35 per serving Ingredients: 1 cup hot water from the kettle 3 decaf orange pekoe tea bags […]

Ethnicity > Italian 0

Apple Caesar Salad

Yields: 2 side-dish servings Approximate costs: $3.50 per serving Ingredients: 2-1/2 cups romaine lettuce, chopped 1 apple, with skin intact, sliced into short strips The juice from a freshly squeezed lemon (about 1/4 cup juice) 1/2 cup shredded part-skim mozzarella and Cheddar cheese mix 1 teaspoon grated Parmesan cheese 1 teaspoon soy bacon bits 2/3 cup low-fat Caesar salad croutons […]

Ethnicity > American 0

Sour Cream and Onion Potatoes

Choose Yukon gold potatoes, as they aren’t as dry, so that they require less fat needed. Servings: 4 side dish servings Costs: Approximately $1.10 per serving 4 cups potatoes (about 4 to 5 medium-sized), peeled, quartered, preferably Yukon Gold potatoes 1/2 teaspoon salt 2 tablespoons non-hydrogenated margarine 1/2 cup low-fat (5%-fat) sour cream 1/3 cup green onions, finely chopped Bring […]

Ethnicity > Italian 0

Italian Chicken Burgers with Mushrooms

Serves: 3 Costs: Approximately 4.35 per serving 6 large button mushrooms (about 2 cups, measured uncooked) Canola oil as needed 3 extra lean unbreaded or breaded chicken burgers 680 ml can of thick spaghetti sauce, divided 3/4 cup shredded part-skim mozzarella Pinch of dried basil Pinch of dried oregano 3 whole wheat Kaiser rolls Wash the mushrooms with damp paper […]

Ethnicity > Mexican 0

Quick Quesadilla with Fresh Salsa

  Serves: 1 complete meal Approximate costs: $3.80 Ingredients: 2 frozen breaded chicken strips or leftover cooked chicken 10-inch multi-grain tortilla 1 heaping tablespoon low-fat (5%-fat) sour cream 1/2 cup shredded part-skim mozzarella and cheddar mix, divided Salsa: 1/8 cup green pepper, diced 1/4 cup plum or roma tomato (about 1/2 of a tomato), diced 1/8 cup green onions, thinly […]

Breakfasts & Brunches 0

Toasted Almond and Coconut Oat Squares

These chewy squares have a delicious nutty flavor and make a perfect mid-afternoon snack. These squares also double as a quick grab-and-go breakfast when you’re short on time. 16 servings 2 cups quick cooking oats 1 cup sliced almonds 1/3 cup shredded unsweetened coconut 3/4 cup sweetened applesauce 1/3 cup honey 1/4 cup canola oil 2 egg whites 1 tsp […]

Ethnicity > Italian 0

Italian Wedding Soup – Zuppa di Nozze

Despite what the name suggests, this soup isn’t served at weddings. Originally called Minestra Maritata in Italian, its name is a reference to the combination of greens and meat that go well together. There are endless variations to this soup, like chicken and Swiss chard-so be creative and add whatever you have on hand. Serves 6 1 tbsp canola oil […]

Beef & Pork 0

Swedish Beef Stroganoff – Biff Stroganoff

This recipe is nostalgic for me. Growing up my mother would often prepare a delicious beef stroganoff she served over egg noodles. This version is just as creamy as I remember and uses low-fat sour cream and whole wheat fettuccini. Serves 6 1 tbsp canola oil 2 cups chopped onions 4 cups button mushrooms 18 oz (510 g) lean stewing […]

Sandwiches 0

Turkey-Pear Melt

A cross between a grilled cheese and a pattymelt, this is a sandwich the whole family can enjoy. Serves 4 8 thick slices white or whole grain bread 1 Bosc pear, thinly sliced vertically 4 thick cut slices fresh turkey 4 slices lean capicola 2 tablespoons grainy mustard 4 slices smoked Gouda cheese 3 tablespoons unsalted butter On 4 slices […]

Ethnicity > European 0

Scandinavian Dilled Shrimp on Rye Crisp Bread – Skandinavisk Dilled Rejer på Rye Knækbrød

This recipe is inspired by the open-faced sandwiches that are so popular in Sweden. Serves 4 8 rye crisp flatbreads 4 hard-boiled eggs, sliced 3 tablespoons mayonnaise 1 tablespoon Dijon mustard 3 tablespoons minced fresh dill 2 tablespoons lemon juice 8 ounces small salad shrimp Create a single layer of egg on each of the rye crisp breads. Set aside. […]