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Recipe Corner
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Lunch & Dinner Recipes
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 Spicy Rice Salad
 Cream of Carrot
Couscous Salad
Egg salad without eggs
Exotic Wrap
Sweet Tuna Salad
Salmon Salad
Vegetarian Quesadillas
Mexican Pita Pizza
Chili in a Jiffy
Chicken Nuggets
Stir Fried Chicken with Mushrooms and Zucchini
Eggplant Lasagna
Vegetarian Chili
Hummus Burgers
Pasta & Tuna
Mac & Cheese with Tuna
Mac & Cheese
No Crust Quiche
Fettuccine with Ham
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Spicy Rice Salad
Ingredients:
4 cups cooked rice
1 cup canned black beans, drained and rinsed
1 cup canned corn, unsweetened, drained and rinsed
1 red pepper, chopped
3 green onions, finely chopped
1 cup of your favourite herb dressing
1 cup of salsa
Directions:
1. Mix all together and cover.
2. Optional: Sprinkle crushed pita chips over rice salad before serving.
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Carrot Soup
Serves 4.
This cream soup is lower in fat. It’s thickened with rice and uses 2% milk.
Ingredients:
1 onion, chopped
1 celery stalk, chopped
2 cans (10 oz each) chicken broth (*keep cans for measuring water and milk)
3 cans water
4 cups carrots, chopped
½ cup instant rice
1 tsp ground ginger
salt and pepper to taste
1 can 2% milk
Directions:
1. Combine first 5 ingredients in a large pot.
2. Bring to a boil and cook for 10 mins. until veggies are tender.
3. Add next 4 ingredients. Cook 15 mins. or until veggies are tender.
4. Pour in milk. Stir.
5. Purée soup.
Serve with a bun and piece of cheese.
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Couscous Salad
Serves 4.
Ingredients:
3/4 cup couscous
2 tablespoons chopped parsley
2 tablespoons chopped cilantro
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon ground cumin
1/4 teaspoon salt
1 carrot, finely diced
1/2 red bell pepper, seeded and diced
1/2 cup cooked corn kernels
2 tablespoons chopped red onion
Directions:
1. Cook the couscous according to package directions.
2. In a large bowl, combine the parsley, cilantro, lemon juice, oil, paprika, black pepper, cumin and salt.
3. Add the couscous, carrot, bell pepper, corn and onion.
4. Toss to combine.
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Egg Salad Without Eggs!
Ingredients
1 cup non-fat cottage cheese
2 tablespoons fat-free mayonnaise
2 tablespoons plain low-fat yogurt
1 tablespoon yellow mustard
1 teaspoon soy sauce
1/4 teaspoon ground turmeric
1 teaspoon Worcestershire sauce
1 (8 ounce) container firm tofu
5 green onions, minced
salt & pepper to taste
Directions:
1. In a food processor or blender combine cottage cheese, mayonnaise, yogurt, mustard, soy sauce, turmeric, and Worcestershire sauce.
2. Process until well blended.
3. Add tofu and pulse a few times, maintaining a bit of texture.
4. Stir in green onions.
5. Refrigerate for at least 3 hours to allow flavors to blend.
6. Use as sandwich filling, or vegetable dip!
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Exotic Wrap
Makes 4 servings.
Ingredients:
1 lb fast fry (fondue style) chicken or pork, cooked and cooled
1 cup shredded carrots, raw
1 cup crushed pineapple, drained well
4 lettuce leaves
4 whole wheat tortillas
Directions:
1. Mix together the meat, carrots, and pineapple.
2. Place each lettuce leaf on the tortillas.
3. Spread the meat mixture equally over lettuce.
4. Roll up! Wrap tightly in plastic wrap, and refrigerate.
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Sweet Tuna Salad
Makes 4 servings.
Ingredients:
2 cans of water packed light tuna (6oz/170g), drained
¼ cup finely chopped celery
¼ cup sweet relish
¼ cup red or green paper
¼ cup mayonnaise
2 tbsp plain yogourt
Directions:
1. In a bowl, mix together all ingredients.
2. Spread over your favorite bread or lettuce.
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Salmon Salad
Makes 4 servings.
Ingredients:
1 can (71/2 oz/213g) salmon, drained
¼ cup mayonnaise
2 tbsp finely chopped green onion
2 tsp lemon juice
½ tsp curry powder
¼ tsp balck pepper
¼ cup diced red or green pepper
Directions:
1. In a bowl, mix together mayonnaise, lemon juice, curry powder and pepper with a fork.
2. Add salmon and onion to the mixture.
3. Spread over your favorite bread or lettuce.
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Vegetarian Quesadillas
Makes 8 servings
Ingredients:
250 ml (1 cup) salsa
250 ml (1 cup) black beans, drained and rinsed
1 zucchini, diced
250 ml (1 cup) cheddar cheese, shredded
8 whole wheat tortillas
Directions:
1. Combine salsa, black beans and zucchini in a bowl. Mix.
2. Spread mixture evenly over 4 tortillas.
3. Divide cheese evenly over bean mixture.
4. Top with remaining tortillas (as if to make a sandwich).
5. Spray non-stick frying with cooking oil and heat over medium heat.
6. Once pan is heated, cook each tortilla sandwich until browned on both sides.
7. Serve immediately.
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Mexican Pita Pizza
Makes 6 pizzas.
Ingredients:
1 ½ lbs. lean ground beef
1 envelope taco seasoning
6 whole wheat pita breads
1 ½ cups pizza sauce
2 cups mozzarella cheese, shredded
veggies of your choice:
broccoli, thinly sliced
green and red pepper, thinly sliced
mushrooms, thinly sliced
artichoke hearts, drained and sliced
carrots, shredded
olives, pitted and sliced
Directions:
1. Preheat oven to 350 F.
2. Prepare meat according to taco seasoning package directions. (Brown meat in frying pan over medium heat. Add seasoning and water and cook until thickened).
3. Place pita bread on cookie sheet.
4. Spread pizza sauce over bread.
5. Top with veggies.
6. Sprinkle with cheese.
7. Bake until cheese is melted.
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Chili in a Jiffy
Makes 8 servings.
Ingredients:
15 ml (1 tbsp) vegetable oil
2 lbs. (900 g) lean ground beef or 1 bbq chicken
250 ml (1 cup) onions, chopped
1 green pepper, diced
2 cloves garlic, minced
30 ml (2 tbsp) chili powder
10 ml (2 tsp) oregano
10 ml (2 tsp) cumin
7 ml (1 ½ tsp) salt
1 can (28 oz) diced tomatoes
2 cans (19 oz) kidney beans, drained
Directions:
1. Heat oil in a pot over medium-high heat.
2. Add meat, onions, garlic and green pepper.
3. Cook until meat is browned and vegetables are tender, about 10 minutes.
4. Stir in spices.
5. Add tomatoes and beans. Bring to a boil.
6. Reduce heat and simmer, uncovered, for 20 minutes or until thickened. Stir occasionally.
7. Serve in soup bowls.
Enjoy with cornbread!
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Chicken Nuggets
Makes 4 servings.
Ingredients:
2 lbs. skinless, boneless chicken breasts, cut into nugget sized pieces
60 ml (1/4 cup) mustard*
60 ml (1/4 cup) honey*
Whole wheat melba toast crumbs (crush toasts in a blender)
* Can use egg (beaten) instead of honey-mustard mixture.
Directions:
1. Preheat oven to 350 F.
2. Spray baking sheet with cooking spray. Set aside.
3. Mix together honey and mustard in a small bowl.
4. Place Melba toast crumbs in a flat dish.
5. Coat chicken nuggets in mustard mixture and then coat in Melba toast crumbs.
6. Repeat with each nugget.
7. Place nuggets on baking sheet.
8. Bake for 25 min. or until no longer pink inside.
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Stir Fried Chicken with Mushrooms & Zucchini
Makes 4 servings
Serve this delicious stir-fry with rice or noodles.
Ingredients:
1/2 cup low-sodium chicken broth
2 tablespoons low-sodium soy sauce
1 teaspoon chili sauce
1/2 teaspoon sugar
10 ounces skinless boneless chicken breasts or thighs, cut into 1/2" pieces
1 tablespoon cornstarch
2 teaspoons vegetable or peanut oil
1 1/4 cups thinly sliced mushrooms
1 medium zucchini, halved lengthwise, then cut into 1/2" slices
2 garlic cloves, minced
1 teaspoon minced pared fresh ginger root
Directions:
1. In small bowl, combine broth, soy sauce, sherry, chili sauce and sugar, stirring until
sugar is dissolved; set aside.
2. In medium bowl, sprinkle chicken with 1 teaspoon of the cornstarch; toss well to coat thoroughly.
3. In large nonstick skillet, heat oil; add chicken. Cook over medium-high heat, stirring frequently, 2 minutes, until lightly browned.
4. Add mushrooms and zucchini cook, stirring constantly, 3 minutes.
5. Add garlic and ginger; cook, stirring constantly, 2 minutes longer, until chicken and vegetables are almost cooked through.
6. Stir in reserved broth mixture; bring liquid to a boil. Cook, stirring occasionally, 1 minute.
7. In small bowl, dissolve the remaining 2 teaspoons cornstarch in 2 tablespoons cold water; stir into chicken mixture. Cook 1 minute, until liquid thickens slightly.
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Eggplant Lasagna
Makes 8 servings
Ingredients:
1 medium eggplant, sliced into 1/4" slices
3 medium red and green bell peppers, diced
1 large onion, sliced
8 oz mushrooms, sliced
3 cloved garlic, minced
3 medium zucchini, sliced
5 oz light feta cheese
250g light ricotta cheese
4 oz mozzarella cheese, partly skimmed
1/2 tsp. oil
350 ml pasta sauce
Directions:
1. Place eggplant slices on lightly oiled cookie sheet. Sprinkle with salt and let sit 20-30 minutes.
2. Roast eggplant 25 minutes at 375.
3. Mix feta and ricotta and set aside.
4. Sauté vegetables using oil spray. Mix with pasta sauce.
5. Layer eggplant with vegetable mixture. Spread cheese mixture in the middle.
6. Continue layering until eggplant and vegatables are used up.
7. Sprinkle with mozarella.
8. Bake at 350 until bubbling.
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Vegetarian Chili
Makes 12 servings.
Ingredients:
1 tbsp. olive oil
1 onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1 carrot, chopped
2 cloves garlic, minced
2 cups dried lentils, rinsed
1/3 cup tomato paste
15 oz kidney beans, canned
15 oz pinto beans, canned
28 oz stewed tomatoes, broken up
1/3 cup chili powder
4 tsp. cumin
1/4 tsp. chili pepper flakes
1/4 tsp. salt
1/4 tsp. black pepper
8 cups water
salt to taste
Directions:
1. Drain and rinse canned beans. In a large soup pot, heat oil over medium heat .
2. Add onion, green and red peppers, carrot and garlic. Cook until the vegetables are softened (about 5 minutes).
3. Stir in 8 cups water, rinsed lentils, tomato paste, drained and rinsed canned beans. Stir to blend.
4. Add stewed tomatoes, chili powder, cumin and pepper flakes. Bring to a boil. Reduce heat to medium-low.
5. Cover and simmer until lentils are tender - about 45 minutes. Add more hot water as required.
6. Season with salt and pepper.
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Hummus Burger
Serves 4
Ingredients:
1/2 cup bulgur
1 can chickpeas, drained
2 cloves garlic, minced
1/2 tsp. salt
1/2 tsp. cumin
1/4 tsp. pepper
1/4 tsp. coriander
1 egg
1/2 cup roasted red peppers, chopped
1/4 cup dry bread crumbs
2 tbsp. parsley
1 tbsp. vegetable oil
2 tbsp. lemon juice
Directions:
1. Pour one cup boiling water over bulgur; cover and let stand for 10 minutes. Drain well.
2. In food processor, finely chop chickpeas.
3. Add bulgur, lemon juice, garlic, salt, cumin, coriander, pepper and egg; pulse to combine.
4. Stir in red pepper, bread crumbs, and parsley.
5. Shape into 8 patties.
6. In a nonstick skillet, heat half of the oil over medium-high heat; cook patties (in batches and adding remaining oil) for 4-6 minutes per side or until golden.
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Pasta & Tuna
Serves 6.
Ingredients:
1 medium onion, chopped
1 celery stick, chopped
1 red pepper, diced
1 garlic clove, minced
2/3 cup chicken broth
14 oz can diced tomatoes
1 tbsp. fresh basil or 1 tsp. dried basil
1 tbsp. fresh parsley or 1 tsp. dried parsley
450g whole wheat pasta shells
14 oz canned tuna in water, drained
salt and black pepper to taste
Directions:
1. Saute onion, celery, red pepper and garlic in a pan.
2. Add chicken broth, bring to a boil and cook until the broth has reduced completely.
3. Add tomatoes, herbs, salt and pepper. Bring to a boil. Simmer for 30 minutes.
4. Meanwhile, cook pasta according to package directions.
5. Flake tuna into sauce. Heat for a few minutes.
6. Pour sauce over pasta. Toss.
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Mac & Cheese with Tuna
Makes 6 servings
Ingredients:
¼ cup margarine
1 cup onion, chopped
1/3 cup all purpose flour
1 cup 1% or 2 % milk
1 cup tomatoes, chopped
1 tbsp Dijon mustard
1 tbsp Worcestershire sauce
¼ tsp black pepper
10 oz (2 ½ cups) whole wheat elbow macaroni
1 can (170 g) tuna, packed in water
1 cup cheddar cheese
Directions:
To make the sauce:
1. Melt the margarine in a saucepan over medium heat.
2. Add onion and cook for 5 minutes or until onion is translucent.
3. Add flour and stir until well blended.
4. Slowly add milk, stirring constantly to prevent lumps.
5. Cook sauce 3 to 5 minutes or until thickened.
6. Stir in tomatoes, mustard, Worcestershire sauce and pepper.
7. Remove from heat. Cover and set aside.
8. Meanwhile, cook macaroni in a large pot of water until al dente (about 7 minutes). Drain.
To make macaroni mixture:
9. Preheat oven to 350 F.
10. Transfer drained macaroni to baking dish.
11. Add tuna and sauce and mix well.
12. Spread cheese over macaroni.
13. Bake for 10 minutes or until cheese is melted and macaroni is heated through.
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Mac & Cheese
Makes 8 servings
Ingredients:
16 oz box whole wheat elbow macaroni
2 cups frozen pureed squash (butternut)
2 cups 1%milk
1 cup shredded cheddar cheese
1 cup shredded part skim mozzarella cheese
1/2 cup part skim ricotta cheese
1 tsp salt
1 tsp dry mustard
1/8 tsp cayenne pepper
2 tbsp plain bread crumbs
2 tbsp grated parmesan cheese
1 tsp olive oil
Directions:
1. Preheat oven to 350F.
2. Coat a 9x13inch casserole dish with cooking spray.
3. Boil macaroni according to package directions. Drain and place in the casserole dish.
4. Place frozen squash and milk in a saucepan and cook over medium heat until the squash is defrosted and the mixture is heated through.
5. Remove the pan from the heat and stir in the cheese (cheddar, mozzarella and ricotta), salt, mustard and cayenne.
6. Pour sauce over macaroni and stir to mix. If the mixture looks dry, add a little milk.
7. In a small bowl, combine breadcrumbs, parmesan cheese and olive oil and sprinkle over macaroni and cheese mixture.
8. Bake for about 20 minutes.
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No Crust Quiche
Ingredients:
1 tsp vegetable oil
1 cup chopped green onions
5 eggs
1 1/2 cups 1% or skim milk
2 1/2 cups grated zucchini (squeeze out water)
2 cups diced red bell peppers
3 tbsp whole wheat flour
2 tsp baking powder
1 tsp salt
1/2 tsp ground black pepper
1/2 tsp thyme
1/4 cup bread crumbs
1 cup shredded emmenthal cheese
1 cup shredded mozzarella cheese
Directions:
1. Preheat oven to 350F.
2. Grease a 9 inch deep dish pie plate with cooking spray.
3. Heat oil in a non stick skillet over medium heat.
4. Sauté green onions until softened.
5. In a large bowl, beat eggs and milk. Stir in onions, zucchini and red peppers.
6. In a small bowl, combine flour, bread crumbs, baking powder, salt, black pepper and thyme. Stir in cheese until well coated. Add to egg mixture.
7. Pour mixture into greased pie plate.
8. Bake for about 40 minutes or until a knife inserted in the centre comes out clean.
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Fettuccine with Ham
Serves 6
Ingredients:
300g whole wheat fettuccini
25 ml (2 tbsp) olive oil
150g diced ham
125 ml (1/2 cup) diced red bell pepper
250 ml (1 cup) sliced mushrooms
250g light cream cheese, cubed
185 ml (3/4 cup) 1% or skim milk
5 Roma tomatoes, chopped
30 ml (2 tbsp) chopped fresh basil
salt and pepper to taste
Directions:
1. Boil fettuccini accroding to package directions. Drain.
2. Meanwhile, in a skillet, heal oil over medium heat. Sauté ham, peppers and mushrooms until tender.
3. Reduce heat and add cream cheese and milk and stir until creamy.
4. Season with salt and pepper.
5. Simmer for about 10 minutes. Do not boil.
6. Stir in tomatoes and basil. Remove from heat.
7. Stir in cooked fettuccini and serve.
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