Skip to content

Month: September 2016

Breakfasts & Brunches 0

Canadian Farmer’s Breakfast

Serves: 4 complete meals Approximate costs: $3.50 per serving Ingredients: 8 slices Canadian peameal bacon 398 ml/14 ounce can of brown beans in tomato sauce 8 large eggs Canola oil as needed Tossed Salad: 1 medium-sized tomato, sliced into cubes 1/2 cucumber, peeled, and sliced into cubes 2 cups iceberg or leafy green lettuce, chopped Fat-free French or Thousand Island […]

Salads 0

Mango Salad with Turkey

Makes 4 servings II Start to finish: 30 minutes 3 tablespoons canola oil 1/2 teaspoon finely shredded lime peel 2 tablespoons lime juice 1 tablespoon water 8 cups torn butterhead (Boston or bibb) lettuce 12 ounces cooked smoked turkey or chicken breast, cut into bite-size pieces 2 cups peeled and thinly sliced mangoes (2 medium) 1/4 cup chopped green onions […]

Salads 0

Pork and Apple Salad with Blue Cheese Dressing

Makes 4 servings II Start to finish: 30 minutes 1/3 cup buttermilk 2 tablespoons light mayonnaise or salad dressing 2 tablespoons crumbled blue cheese 2 tablespoons thinly sliced green onions 12 ounces boneless pork top loin chops, cut 3/4 inch thick 2 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed 1/8 teaspoon ground black pepper 8 cups torn […]

Fish 0

Crab Louis

6 servings II Start to finish: 20 minutes 1/2 cup mayonnaise 1/4 cup chili sauce 1 tablespoon finely chopped sweet green pepper 1 tablespoon finely chopped green onions 1 tablespoon finely snipped fresh parsley 1 tablespoon prepared horseradish 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 1/8 teaspoon Worcestershire sauce 6 cups torn lettuce 3 ripened avocados, seeded, peeled and sliced […]

Ethnicity > Italian 0

Italian Broccoli Spaghetti – Broccoli Spaghetti Italiani

Makes 4 servings II Start to finish: 25 minutes 6 ounces dried spaghetti 3 cups broccoli florets 15 to 19 ounce can cannellini beans (white kidney beans), rinsed and drained 10 ounce container refrigerated light Alfredo sauce 3 cloves garlic, minced 1/2 cup croutons, coarsely crushed 1/4 teaspoon crushed red pepper flakes Olive oil Cook pasta according to package directions; […]

Ethnicity > Italian 0

Quick Skillet Lasagna

Makes 6 servings II Start to finish: 30 minutes 8 ounces uncooked lean ground chicken or turkey 1/2 cup chopped onion (1 medium) 2 cups pasta sauce 1 cup water 2 cups dried extra-wide noodles 1 1/2 cups coarsely chopped zucchini 1/2 cup fat-free ricotta cheese 2 tablespoons grated Parmesan or Romano cheese 1 tablespoon snipped fresh parsley 1/2 cup […]

Beef & Pork 0

Southwest Pork Chops

6 servings II Start to finish: 30 minutes 6 bone-in pork chops, cut into 3/4 inch thick (about 2-1/2 pounds total) 15 ounce Mexican-style or Tex-Mex chili beans 1 cup salsa 1 cup frozen whole kernel corn 3 cups hot cooked rice Coat an unheated 12-inch non-stick skillet with cooking spray. Heat skillet over medium-high heat. Add chops, three at […]

Ethnicity > Mediterranean 0

Moroccan Chicken with Couscous

Serves 4 12 to 16 pieces chicken Salt and pepper 3 tablespoons EVOO 4 tablespoons (1/2 stick) butter 2 large onions, cut into wedges 3 Meyer lemons or small organic lemons, unpeeled, cut into 1/4- to 1/2-inch thick slices A handful of fresh bay leaves A couple of handfuls of buttery green olives 1 tablespoon ground coriander 1 tablespoon ground […]

Beverages & Ices 0

Mango Smoothie

Makes 1 serving 1 cup 2% plain yogurt (regular or Greek) 1/2 cup chopped mango 1 teaspoon ground psyllium husk 1 packet artificial sweetener (optional) 1/2 cup ice In a blender, combine the yogurt, mango, psyllium, sweetener and ice. Blend on high for 1 minute or until the desired consistency is reached. Nutrition info: 202 calories, 13 g protein, 31 […]

Ethnicity > Italian 0

Eggplant Lasagna – Lasagne alle Melanzane

  Makes 12 servings 2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 tablespoon Italian seasoning 2 cans (14-ounces each) diced tomatoes 1 small eggplant, peeled and cut into 1-inch pieces 1/4 teaspoon salt 1 container (16 ounces) light silken tofu, drained 2 large eggs 1 cup (4 ounces) grated Parmesan cheese 9 no-boil lasagna noodles […]

Stews 0

Chicken Noodle Soup

Instead of the wide egg noodles, you could use a couple of handfuls of Italian dumpling noodles or any soup noodle you like. Makes 4 to 6 servings 2 tablespoons EVOO 2 medium carrots, peeled and chopped 1 parsnip, peeled and chopped 1 medium onion, chopped 2 ribs celery, chopped 2 bay leaves, fresh or dried Salt and pepper 8 […]

Ethnicity > European 0

Portuguese Soup – Sopa Portugu√™s

Serve with Portuguese rolls, which are slightly sweet, and butter, or any crusty bread and butter. Serves 4 2 tablespoons EVOO 3/4 pound Spanish chorizo, diced 2 carrots, chopped 2 ribs celery from the heart, chopped 1 onion, chopped 3 to 4 cloves garlic, chopped 1 red Fresno chile, seeded and chopped Salt and pepper 2 russet (baking) potatoes, peeled […]

Vegetable Sides & Medleys 0

Fried Green Tomatoes

Fried green tomatoes are delicious as is, but they’re also great with a dollop of fresh ricotta on top. Or use them instead of red tomatoes in a caprese, layered with fresh mozzarella, basil, and EVOO. Or in a BLT sandwich instead of sliced tomato, and on and on and on. Makes 8 to 10 slices 2 firm green or […]

Poultry 0

Creamy Chicken and Noodles

Serves 4 3 tablespoons butter 2 tablespoons EVOO 12 ounces white mushrooms, sliced 2 tablespoons fresh thyme, finely chopped 2 leeks, thinly sliced 1 small carrot, finely chopped 1 small rib celery, finely chopped Salt and pepper 3 tablespoons flour 1/2 cup dry white wine 1-1/2 to 2 cups chicken stock 1/2 cup heavy cream Freshly grated nutmeg 2 to […]