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Month: March 2016

My Recipes 0

Mum’s Potato Salad

Serves: 4 side dish servings Approximate costs: $1.70 per serving Salad: 4 cups (about 6 or 7 small to medium-sized potatoes) 1/4 teaspoon salt 1-1/2 cups iceberg lettuce, shredded 2 ribs celery (about 1/2 cup), diced 1 tablespoon freshly chopped chives (about 8 stems) Or 2 teaspoons dried chives Paprika to garnish Dressing: 1/3 cup low-fat mayonnaise 1 tablespoon virgin […]

Breakfasts & Brunches 0

Cheddar and Vegetable Crustless Quiche

Whether you serve this quiche for a weekend brunch or a weeknight dinner, you’ll appreciate the simple preparation. Prepare it with tomato soup for a lovely contrast. Ethnicity: French Serves 6, 1 wedge per serving II Preparation time: 12 minutes II Cooking time: 40 to 45 minutes II Standing time: 5 minutes Cooking spray 3 large eggs 3 large egg whites 1/2 cup […]

Vegetable Sides & Medleys 0

Brown Rice Pilaf with Mushrooms

Try this speedy side dish with steak and sun-dried tomatoes and your favourite green vegetable. Serves 6, 1/2 cup per serving II Preparation time: 10 minutes II Cooking time: 18 minutes Cooking spray 8 ounces presliced button mushrooms, (about 2-1/2 cups) 6 to 8 medium green onions, sliced 1 teaspoon bottled garlic or 2 medium garlic cloves, minced 1-1/4 cups water 1 […]

Ethnicity > Italian 0

Italian-Style Spaghetti Squash – Spaghetti Schiacciare

Serve with spaghetti and meatballs. Serves 6, 1/2 cup per serving II Preparation time: 5 minutes II Microwave time: 10 to 14 minutes 1/2 medium spaghetti squash (about 1-1/2 pounds), seeds and strings discarded 2 tablespoons water 14.5 ounce can no-salt-added stewed tomatoes, drained 1/4 teaspoon dried Italian seasoning, crumbled 1/8 teaspoon pepper 1/4 cup shredded or grated Parmesan cheese Put the […]

Appetizers 0

Italian Mini Calzones

An Italian specialty that uses refrigerated buttermilk flaky biscuits, making preparation a cinch. Makes 10 servings, 1 calzone each 2-1/2 teaspoons olive or vegetable oil 1/2 cup finely chopped red onion 1/2 cup finely chopped red bell pepper 1 garlic clove, minced 4 large plum tomatoes, blanched, peeled, seeded, and chopped 1 tablespoon finely chopped fresh basil 1 tablespoon finely […]

Ethnicity > Italian 0

Turkey-Sausage Platter

Makes 2 servings 5 ounces sweet Italian turkey sausage links, cut in half lengthwise 1 medium red bell pepper, seeded and cut into quarters 1 medium green bell pepper, seeded and cut into quarters 4 large Spanish onion slices (1/4-inch thick) 1/2 teaspoon Italian seasoning, divided 1 medium tomato, cut in half Preheat barbecue or gas grill on medium for […]

Quick Breads 0

Garlic Knots

Serve these scrumptious rolls hot out of the oven. They’re as delicious as easy you will find in an Italian restaurant. Makes 10 servings, 2 knots each 1 package refrigerated ready-to-bake pizza crust dough (10 ounces) 1 tablespoon, plus 2 teaspoons olive oil 1 tablespoon whipped butter 2 garlic cloves, minced Dash oregano leaves Preheat oven to 425 F. Unroll […]

Appetizers 0

White Bean and Garlic Dip

This tangy dip is excellent served with herbed pita chips or with fresh vegetables, such as red pepper strips and baby carrots. It also doubles as a sandwich spread-it’s excellent on whole grain bread with arugula and sliced heirloom tomatoes. Serves 6 1 can (19 oz/540 ml) white kidney beans or cannellini beans, drained and rinsed well. 2 cloves garlic, […]

Beverages & Ices 0

Strawberry Kiwi Smoothie

My taste-testers loved this delicious vitamin C-rich smoothie. You can’t go wrong with this combination of strawberries, kiwifruit and mango juice. One serving of this smoothie contains more then twice the recommended daily intake of vitamin C. 1 cup sliced strawberries 1 cup 100% pure mango juice 1/2 cup low-fat plain yogurt or soy yogurt 2 kiwifruit, peeled 4 ice […]

Ethnicity > Chinese 0

Lemon Chicken

This simple recipe adds a subtle lemon flavour to chicken. To take it up a notch, add grated lemon zest to the marinade. Serves 4 1/4 cup freshly squeezed lemon juice 1 clove garlic, crushed 1 tbsp honey 1 tsp Worcestershire sauce 1 tsp canola oil Zest of 1 lemon 4 4-oz (120 g) boneless, skinless chicken breasts In a […]

Beverages & Ices 0

Creamy Strawberry Smoothie

If you prefer your smoothies on the thicker side, add a few more strawberries or increase the proportion of yogurt to milk. 1 cup sliced strawberries, fresh or frozen 1 cup low-fat plain or vanilla yogurt 2 cups low-fat milk or soy milk In a blender, combine strawberries, yogurt and milk. Puree until smooth. Serve cold. Nutrition Per 1-1/2 cup […]

Appetizers 0

Creamy Dill Dip

This dip is great with sliced vegetables, or it can be used as a salad dressing or as a condiment for grilled salmon. Serves 4 1 cup low-fat (1% MF or less) plain yogurt 2 tbsp chopped fresh dill 1 tbsp freshly squeezed lemon juice 1 clove garlic, crushed In a small bowl, combine all of the ingredients. Cover and […]

Ethnicity > Chinese 0

Chicken Mango Stir-Fry

Fresh mango and strips of red pepper add colour to this tasty stir-fry, not to mention a considerable amount of vitamin C, potassium and beta carotene. Serves 4 1 tbsp sesame oil 12 ounce (350 g) skinless, boneless chicken breasts, cut into 1-inch (2.5 cm) strips 3 cloves garlic, crushed 1 tbsp minced fresh ginger root (optional) 2 cups broccoli […]

Appetizers 0

Cashew Mango Trail Mix

Keep this tasty snack on hand for those days when you need a mid-afternoon energy boost. Serves 4 1/2 cup unsalted cashews 1/4 cup shelled unsalted sunflower seeds 1/4 cup shredded unsweetened coconut 2 strips dried mango, cut into chunks 1/3 cup dried banana chips In a large mixing bowl, toss together all of the ingredients. Store in an airtight […]

Beverages & Ices 0

Blueberry Banana Smoothie

Nothing says summer like a basketful of fresh, locally grown blueberries. If you don’t have fresh blueberries on hand, frozen berries work just as well. 1/2 cup blueberries, fresh or frozen 2 small bananas 2 cups (500 ml) low-fat milk or soy milk In a blender, combine blueberries, bananas and mil. Puree until smooth. Serve cold. Nutrition Per 1-1/2 cups (375 […]

Beverages & Ices 0

Banana Flax Smoothie

Ground flaxseeds give this smoothie a slightly nutty flavour and a bost of heart healthy omega-3 fatty acids. Serves 2 2 cups (500 ml) low-fat milk or soy milk 1 cup (250 ml) mixed berries, such as strawberries, blueberries, or raspberries, fresh or frozen 1 medium banana 2 tbsp ground flaxseed In a blender, combine milk, berries, banana and flaxseed; […]

Ethnicity > Asian 0

Oriental Celery and Mushrooms

Add cooked shrimp, chicken, or turkey to this side dish and it becomes an entree. Makes 2 servings 1 cup diagonally sliced celery 1 cup sliced shiitake or white mushrooms 1/2 cup thinly sliced onion 1 tbsp reduced-sodium soy sauce 1/2 tsp cornstarch Spray 1-quart microwavable casserole with non-stick cooking spray; add celery, mushrooms, onion, and 1 tablespoon water. Cover […]

Vegetable Sides & Medleys 0

Squash with Spiced Raisin Sauce

The microwave oven bakes the acorn squash in minutes for this delightfully sweet side dish. Makes 2 servings 1 pound acorn squash 2 tbsp golden raisins 1/2 cup apple juice (no sugar added) 1 tsp maple syrup 1 tsp cornstarch 1/4 tsp ground cinnamon 1/8 tsp ground allspice Cut squash in half length-wise and discard seeds and membranes. Set squash […]