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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 1 cup hot water from the kettle 3 decaf orange pekoe tea bags 7 cups […]

Ethnicity > Italian 0

Apple Caesar Salad

Yields: 2 side-dish servings Approximate costs: $3.50 per serving 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 Low-fat […]

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. […]

Vegan 0

Butternut Squash Rice

In this dish, the squash cooks with the rice, infusing the rice with its sweet flavor. Serves 4 2 tablespoons grapeseed oil 3 cloves garlic, minced 2 shallots, minced 1 cubanelle pepper, diced 2 cups rice (long grain or jasmine would work well) 1 lb cubed butternut squash 1 tablespoon thyme leaves 1/2 teaspoon sea salt Pinch of black pepper […]