Meals

View recipes for the following meals:

  • Base Hit Deep Dish Turkey Pot Pie
  • Bicep Curl Beef Stroganoff
  • Cross-Train Pork Chow Mein
  • Fit To Be Un-Fried Crispy Oven Chicken
  • Full Court Press Stuffed Peppers
  • Jump Up Caribbean Chicken
  • Maximum Power Meatloaf
  • Military Press Bow-Tie Pasta
  • Mucho Good For You Mexi-Steak Flatbread
  • Pec Dec Asian Pasta
  • Power Pace Angel-Hair Pasta With Snow Peas
  • Powerhouse Chicken Parmagiana
  • Pumped Pad Thai
  • Record Breaker Pork Teriyaki Stir-Fry
  • Slam Dunk Italian White Bean Chili
  • Step It Up Spaghetti
  • Super Strength Sweet & Sour Chicken
  • Tight & Toned Lemon & Herb Chicken
  • Tuna Touchdown
  • Twist & Curl Chili Twist

Base Hit Deep Dish Turkey Pot Pie

Comfort food doesn’t have to mean high-fat or lots of calories . Give this pie a try and you’ll see . You can also substitute chicken to make a chicken pot pie .

1 lb turkey breast cooked & cubed 500g ♦ Preheat oven to 350°F .
♦ Steam or microwave celery, onions and carrots .
♦ In a large saucepan, combine steam vegetables with 1 1⁄2 cups of chicken broth in a saucepan .
♦ In a small dish, stir together remaining broth and cornstarch until smooth . Slowly combine cornstarch mixture into the broth/vegetable mixture . Then stir in milk .
♦ Cook broth/vegetable mixture until the mixture comes to a boil . Continue to stir and reduce heat .Add cooked turkey, peas, parsley and pepper .
♦ Transfer to casserole dish .
♦ Top with 2 half sheets of phyllo dough . Lightly brush with margarine .Repeat layering and brushing with margarine .Crumple the edges of dough and tuck them inside the casserole dish .
♦ Bake for 35 to 40 minutes until golden brown .
1 3⁄4 cups chicken broth 425mL
1⁄2 cup chopped celery 125mL
1⁄4 cup chopped onions 50mL
2 medium carrots, chopped 2
4 tbsp cornstarch 60mL
1 1⁄4 cups evaporated light skim milk 300mL
1 cup frozen or canned peas 250mL
1⁄4 tsp parsley 1mL
1⁄4 tsp black pepper 1mL
3 sheets phyllo dough, cut in half 3
1⁄4 cup light margarine, melted 50mL
Makes 4 servings

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Bicep Curl Beef Stroganoff

Our twist lightens up the classic Russian dish by using extra lean beef, fat-free yogurt and yolk-free egg noodles .Lots of flavour so dig in .

3⁄4 lb sirloin, trim fat and sliced in 1⁄2″ (2 cm) stripes 375g ♦ Boil water for noodles .
♦ In a skillet, spray with cooking spray and wipe off any excess with a paper towel . Sauté beef, onions, carrots and garlic .Then stir in flour .
♦ Add milk and mix over medium heat . Stir constantly until boiling .
♦ Add peas, mushrooms, beef broth, yogurt mixture, black pepper and oregano . Simmer approx . 15 minutes .
♦ Pour over hot noodles and toss .
♦ Sprinkle with parsley .
1 tbsp minced garlic 15mL
1 medium onion, diced 1
1 cup mushrooms, thinly sliced 250mL
1 cup peas, frozen or fresh 250mL
1 cup carrots, thinly diced 250mL
1 cup evaporated light skim milk 250mL
2 tbsp all-purpose flour 25mL
2 beef broth cubes with 1 cup water 2
1 cup fat-free yogurt mixed with 1 tbsp cornstarch 250mL
2 tsp black pepper 10mL
2 tsp dried oregano 10mL
1 tsp dried parsley 5mL
6 cups cooked yolk-free egg noodles nonstick cooking spray 1 .5L
Makes 4 servings

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Cross-Train Pork Chow Mein

We’ve loaded up this North American version of Asian food with lots of veggies for crunch and taste . You’ll love it alone or served it with our Super Strength Sweet & Sour Chicken recipe .

4 cups bean sprouts 1L ♦ In a large saucepan, add vegetables except bean sprouts and teriyaki sauce . Stir and cover over low-medium heat under carrots are crisp-tender .
♦ Add pepper, ginger and pork strips . Stir then toss in bean sprouts and cover for 3 to 5 minutes until sprouts are crisptender .
1⁄2 lb cooked pork tenderloin strips 250g
2 cups sugar snap peas 500mL
1 1⁄2 cups carrots, sliced 375mL
1 cup onions, sliced 250mL
1 cup mushrooms, sliced 250mL
1⁄2 cup diced celery 125mL
1⁄2 to 1 cup teriyaki marinade & sauce 125-250mL
1⁄4 tsp black pepper 1mL
1⁄4 tsp ginger 1mL
Makes 6 servings

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Fit To Be Un-Fried Crispy Oven Chicken

Toss that skillet . This chicken is done in the oven, but comes out as just as crispy-crunchy . Best of all, you won’t have to face all the fat and calories of deep-fried chicken .

4-6 skinless chicken breasts 4-6 ♦ Heat oven to 400°F (200°C) . Spray square baking pan with cooking spray and wipe any excess with a paper towel .
♦ In a shallow bowl, combine buttermilk and cayenne pepper .
♦ On a large plate, stir together flour, cornflake crumbs, paprika and black pepper with a fork until thoroughly combined .
♦ Dip chicken in the buttermilk mixture then roll in the flour mixture .
♦ Place chicken on baking pan . Bake for 45 to 50 minutes, until golden brown and crispy or no longer pink . (Do not turn the chicken over during baking .)
♦ Serve with rice mixed with salsa and kernel corn for a complete meal
1⁄2 cup buttermilk 125mL
1⁄4 tsp cayenne pepper 1mL
1⁄4 cup all-purpose flour 50mL
1 1⁄2 cups cornflake crumbs 375mL
1 tsp paprika 5mL
1⁄2 tsp black pepper olive oil cooking spray 2mL
Makes 4-6 servings

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Full Court Press Stuffed Peppers

These peppers taste so good and look pretty when you use red, yellow or green varieties . Peppers are excellent sources of many essential nutrients especially vitamin C .Byweight, green bell peppers have twice as much vitamin C as citrus fruit . Red peppers have 3 times as much .

4 large green peppers 4 ♦ Preheat oven to 375°F (190°C) .
♦ In a large saucepan, heat a pot of water for peppers .
♦ Cut tops of peppers, remove seeds and place in boiling water for 3 to 5 minutes .
♦ In a nonstick skillet, sauté beef, onions and garlic and cook until beef is done .
♦ Add egg whites and stir until cooked . Mix in salsa and rice .
♦ In a nonstick baking dish, place cooked peppers and stuff them with mixture . Sprinkle with cheese and cover with foil .
♦ Bake for 20 to 30 minutes or until heated through .
♦ Serve immediately with extra salsa on the side
1⁄2 lb extra lean beef 250g
1 cup chopped onions 250mL
1 cup cooked brown or white rice 250mL
2 egg whites 2
1 cup salsa – hot, medium or mild 250mL
1 tbsp minced garlic 15mL
1⁄3 cup Parmesan cheese 75mL
Makes 4 servings

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Jump Up Caribbean Chicken

A recipe with the zesty taste from the islands . Our version is quick and easy to make when you’re trying to get dinner on the table in no time . The combination of flavours is mouth-watering .

4 skinless boneless chicken breasts 4 ♦ Mix all ingredients excluding chicken in baking dish .
♦ Set aside 2 tbsp of mixture to use later .
♦ Marinate chicken in the remaining mixture and refrigerate for about 30 minutes .
♦ Broil chicken on each side until done and baste with remaining marinade .
♦ Serve over a combination of long grain white rice and peas .
1⁄2 cup low calorie peppercorn ranch dressing 125mL
1 tsp black & red pepper 5mL
1 tsp hot pepper sauce 5mL
1⁄4 tsp garlic powder 1mL
1⁄4 tsp curry powder 1mL
2 chopped green onions 2
Makes 4 servings

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Maximum Power Meatloaf

Save a few slices for tomorrows lunch because this meatloaf also makes great sandwiches .

1 cup canned lentils, drained & rinsed 250mL ♦ Preheat the oven to 350°F (180°C) .
♦ In a large bowl, combine all ingredients and mix well .
♦ Spread the meat loaf in a nonstick loaf pan .
♦ Bake until meat is well done about 1 hour or microwave .
♦ Remove from oven and let stand about 2 to 5 minutes .
♦ Cut into slices and serve with mash potatoes.
3⁄4 lb extra lean ground beef 375g
1⁄2 cup chopped onion 125mL
1⁄2 cup chopped red bell pepper 125mL
1 tbsp minced garlic 15mL
1 pkg frozen spinach, thawed & drained 300g
3 tbsp light soya sauce 45mL
1 egg white, beaten until foamy 1
1⁄4 tsp black pepper 1mL
Makes 6 servings

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Military Press Bow-Tie Pasta With Spinach & Ricotta

You’ll have energy to spare for extra sets after enjoying this vitamin-rich main course .

4 cups cooked bow-tie pasta 1L ♦ Steam red pepper in steamer basket or microwave until crisp-tender .
♦ In large saucepan, add red pepper and stir in garlic . Continue to mix in spinach, salt, black pepper and nutmeg . Cook at medium heat and stir frequently .
♦ Add ricotta and milk . Stir until sauce is creamy and heated through .
♦ Add cooked pasta and toss .
♦ Transfer to large serving plate, spoon into 4 dinner plates or 4 pasta bowls . Sprinkle with basil .
1 tbsp minced garlic 15mL
1 red bell pepper, diced 1
1 pkg frozen spinach, thawed & drained 390g
1⁄2 tsp salt 2mL
3⁄4 tsp black pepper 4mL
1⁄4 tsp nutmeg 1mL
1 cup part-skim ricotta cheese 250mL
1⁄3 cup skim milk 75mL
1 tsp dried basil 5mL
Makes 4 servings

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Mucho Good For You Mexi-Steak Flatbread

A different way to serve pizza within minutes . Pick up at the grocery store a large flatbread, pre-cut strips of beef, salsa and cheese for this protein-packed meal with lots of flavour .

1⁄2 lb Stir-fry beef strips 250g ♦ Preheat oven to 300°F (150°C) .
♦ In a baking dish, combine beef strips, salsa for marinade and lime juice .Marinade for 15 minutes in refrigerator .
♦ Spray nonstick skillet with cooking spray and wipe any excess off with a paper towel . Add beef strips and marinade .Stir-fry for 2 to 3 minutes or until beef is cooked .
♦ Heat flatbread in oven for about 15 minutes .
♦ Set broiler on low .
♦ Top flatbread with salsa, beef mixture and cheese .
♦ Broil for about 1 minute to melt cheese .
♦ Cut into 8 wedges .
1⁄2 cup salsa for the marinade 125mL
1⁄2 cup salsa for the flatbread 125mL
2 tbsp lime juice 25mL
1⁄2 cup light cheddar cheese 125mL
1⁄2 cup light mozzarella cheese 125mL
1 flatbread or pre-baked pizza crust nonstick cooking spray 1
Makes 8 servings

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Pec Dec Asian Pasta

We’ve combined the taste of Asian food with the taste of Italian . The sauce can also be used to enhance a side dish of rice that can accompany any meal . Check out our Two More, Three More Rice recipe .

4 cups cooked small penne pasta 1L ♦ In a wok or large frying pan, heat on medium, cook chicken strips with 1 tbsp of water then remove chicken from heat .
♦ In a small bowl, combine ingredients for sauce .
♦ Add sauce, onions and green pepper to skillet .Stir-fry until crisp-tender .
♦ Add cooked chicken, cooked noodles and bean sprouts .
♦ Toss until sprouts are crisp-tender .
4 skinless chicken breast, stripes 4
1 chopped onion, cubes 1
1 chopped green pepper, cubes 1
3 cups bean sproutssauce 750mL
2 tsp garlic powder 10mL
1⁄4 cup low sodium soya sauce 50mL
1 tsp paprika 5mL
1 tsp chili pepper 5mL
1 tsp black pepper 5mL
Makes 6 servings

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Power Pace Angel-Hair Pasta  With Snow Peas

A dynamite main course that makes such a wonderful presentation, you’ll want to serve it to guests .

1 red pepper, diced 1 ♦ In a nonstick skillet, spray with cooking spray and wipe any excess off with paper towel . Add the red pepper and stir-fry until tender .
♦ Add the scallions, garlic and ginger and stir-fry until scallions are tender .
♦ Stir in snow peas and cook until snow peas are just crisp-tender .
♦ Add the broth, salt and black pepper and bring to a boil .
♦ In a cup, combine the cornstarch and 1 tbsp of water, mix to blend and stir into the vegetable mixture .
♦ Add vegetable mixture to cooked angel-hair pasta in a large bowl and toss .
♦ Sprinkle lightly with Parmesan cheese .
1 cup thinly sliced scallions 250mL
1 tbsp minced garlic 15mL
1 tbsp minced fresh ginger 15mL
2 cups snow peas, cut in half diagonally 500mL
1 1⁄3 cups chicken broth 325mL
3⁄4 tsp salt 4mL
1 tbsp cornstarch 15mL
6 cups cooked angel-hair pasta light Parmesan cheesebutter-flavoured nonstick cooking spray 1 .5L
Makes 4 servings

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Powerhouse Chicken Parmagiana

This breaded chicken with cheese and pasta sauce is a wonderful way to enjoy Italian cuisine especially when our version is lower in fat and calories . Serve with your favourite type of pasta for a delicious dinner .

4 skinless boneless chicken breast 4 ♦ Preheat oven to 425°F (220°C) .
♦ In a large square nonstick baking pan, spray with cooking spray and wipe any excess off with a paper towel .
♦ In a bowl, combine Parmesan cheese, crumbs, oregano, paprika and pepper . Then pour onto a large plate .
♦ Put yogurt in a bowl and coat chicken breasts first with yogurt then with seasoning .
♦ Place chicken in baking dish and bake for 30 minutes then turn chicken over . Continue to bake until no longer pink .
♦ Pour pasta sauce on top and sprinkle with mozzarella cheese . Bake until cheese is melted, approx . 5 minutes .
♦ Serve with a side dish of pasta and mixed vegetables .
2 tbsp light Parmesan cheese 25mL
2⁄3 cup Italian seasoned bread crumbs 150mL
1 tsp oregano 5mL
1 tsp paprika 5mL
1⁄4 tsp black pepper 1mL
1/2 cup fat-free yogurt 125mL
1 cups pasta sauce, low fat 250mL
1⁄2 cup shredded light mozzarella cheese nonstick cooking spray 175mL
Makes 4 servings

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Pumped Pad Thai

One of the most popular Thai dishes . This dish combines lots of exotic flavours .

sauce

6 tbsp rice vinegar 90mL ♦ Prepare noodles according to package directions . Drain well .
♦ Mix sauce ingredients .Use 1⁄2 of sauce mixture and marinate tofu for 15 minutes .
♦ In a pan brown tofu cubes on all sides and baste cubes with marinade as they brown . Set tofu aside .
♦ In a nonstick skillet, heat at medium-high, add oil, garlic, carrots and peppers . When almost crisptender add mushrooms, tofu cubes and cabbage .
♦ Stir-fry until all vegetables are crisp-tender .
♦ Then add noodles and remaining sauce; cook for 4 minutes .
♦ Add green onions, stir, and heated through .
♦ Transfer to serving plate .Garnish with coriander
1⁄2 cup catsup 125mL
3 tbsp water 45mL
3 tbsp light molasses 45mL
2 tbsp light soya sauce 25mL
2 tbsp lemon juice 25mL
1 tsp sugar 5mL
3⁄4 tsp hot pepper flakes 4mL
1 tsp white pepper 5mL
1 1⁄2 cups cooked flat rice noodles 375mL
1 pkg firm tofu 250g
1 tsp vegetable oil 5mL
1 tbsp minced garlic 15mL
1 cup white cabbage, thinly sliced 250mL
1 large carrot, julienne strips 1
1⁄4 green pepper, julienne strips 1⁄4
1⁄4 red sweet pepper, julienne strips 1⁄4
5 medium mushrooms, thinly sliced 5
1 cup green onions, julienne strips 250mL
1⁄4 cup fresh coriander, coarsely chopped 50mL
1⁄4 cup roasted peanuts, coarsely chopped 50mL
Makes 6 servings

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Record Breaker Pork Teriyaki Stir-Fry

Everyone loves teriyaki and with this record breaker
recipe you can substitute chicken or turkey . Serve it over
noodles or rice for a filling, inexpensive and nutrition packed meal.
Marina De sauce

1⁄4 cup orange juice 50mL ♦ In a small bowl, combine ingredients for sauce and add pork . Marinade for 10 to 15 minutes .
♦ In a nonstick skillet, stir-fry pork and sauce over high heat for about 2 minutes or just until no longer pink .Remove the pork .
♦ Add snow peas, mushrooms and red pepper to skillet .
♦ Stir-fry for 2 to 3 minutes until vegetables are crisp-tender then add the cornstarch (mixed with water), marinated pork strips, bean sprouts, and stir-fry for 1 minute .
2 tbsp liquid honey 25mL
2 tbsp low sodium soya sauce 25mL
1 tsp ground ginger 5mL
2 garlic cloves chopped 2
3⁄4 lb pork tenderlion, cut in strips 375g
1 1⁄2 cups snow peas 375mL
15 mushrooms, sliced in half 15
1⁄2 red pepper, cut in strips 1⁄2
1 cup bean sprouts 250mL
2 tsp cornstarch 10mL
1 tsp water 5mL
Serves 4-6 with rice or noodles

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Slam Dunk Italian White Bean Chili

A fibre-packed meal perfect to put in a thermos for a healthy lunch the next day . People who eat a high-fibre diet tend to make other healthy choices in their lives such as exercising regularly and not smoking .

1-19oz can cannellini or great north beans 540mL ♦ In a large saucepan, fry sausage until done and cut into small pieces .Wipe off excess fat with paper towel .
♦ Combine remaining ingredients . Cover and bring to a boil over medium heat .
♦ Reduce heat to low .Cover and simmer for8 to 10 minutes, stirring occasionally .
1-14oz can stewed tomatoes, undrained 398mL
1⁄2 green pepper, diced 1⁄2
1⁄2 red pepper, diced 1⁄2
1⁄2 cup onions, diced 125mL
1⁄2 tsp dried oregano 1mL
2 hot & spicy lean Italian sausages 2
Makes 4 servings

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Step It Up Spaghetti With Beef & Broccoli

Beef and broccoli make a great combo in this spicy spaghetti meal . Use whole wheat pasta and you’ll increase your fibre intake for the day .

6 cups cooked whole wheat spaghetti 1 .5L ♦ Steam broccoli, red pepper and carrots in steamer basket or microwave until crisp-tender .
♦ In a nonstick skillet, spray with cooking spray and wipe off any excess with a paper towel .
♦ Transfer 2 tsp of cornstarch on a plate and dip beef, shaking off the excess . Add beef to skillet and stir-fry until done .
♦ Add broth, garlic, salsa, ginger, pepper flakes, salt and black pepper .Mix and bring to boil .
♦ In a cup, combine the remaining 1 tsp cornstarch and 1 tbsp of water . Add to beef/vegetable mixture . Stir and return to boil .
♦ In a large bowl, pour over spaghetti and toss .
3 tsp cornstarch 15mL
1⁄2 lb sirloin, trimmed and cut into strips 250g
1 carrot, thinly sliced 1
1 red bell pepper, cut in squares 1
1 tbsp minced garlic 15mL
2⁄3 cup beef broth 150mL
3⁄4 tsp red pepper flakes 175mL
2 tbsp salsa – mild, medium or hot 25mL
1 tsp ground ginger 5mL
salt 1mL
1⁄2 tsp black pepper 2mL
3 cups broccoli florets nonstick cooking spray 750mL
Makes 4 servings

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Super Strength Sweet & Sour Chicken

Lean chicken provides the protein-power and the yummy sweet and sour sauce makes it special . Serve this dish with our Two More, Three More Rice recipe .

4 skinless chicken breast 4 ♦ In a small bowl, combine 1⁄2 cup of water, vinegar, honey, soy sauce, cornstarch, ginger, garlic and pepper flakes .
♦ In a nonstick skillet with 1⁄4 cup of water, cook chicken breast (or microwave) . Cut into small pieces and set aside .
♦ In same skillet, add peppers and 1⁄4 cup of water . Simmer until peppers are crisp-tender .
♦ Add chicken, pineapple and sauce to skillet and stir-fry .
♦ Bring to boil and add more cornstarch if necessary to thicken sauce .
♦ Spoon out onto a platter and sprinkle with cashews .
1 cup water 250mL
1⁄3 cup rice wine vinegar 75mL
1⁄3 cup liquid honey 75mL
1 tbsp light soy sauce 15mL
1 tbsp cornstarch 15mL
1⁄4 tsp hot pepper flakes 1mL
1 red pepper, julienne strips 1
1 yellow pepper, julienne strips 1
1 1⁄2 tsp minced garlic 7mL
1 tsp ginger 5mL
1-14oz pineapple chunks 398mL
1⁄3 cup cashews (optional) 75mL
“Makes 4 servings

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Tight & Toned Lemon & Herb Chicken

A splash of lemon, a kick from some herbs and you’ve got a protein-packed dish bursting with fresh flavours .

2 skinless chicken breasts 2
1 tbsp lemon & herb seasoning 15mL ♦ Preheat oven to 350°F (180°C) .
♦ In a small baking dish, combine onion, vinegar, water and seasoning .
♦ Flatten chicken breasts .
♦ Place chicken in baking dish then turn each piece over once .
♦ Cover with aluminum foil and bake for 30 minutes .
♦ Remove foil to baste with juices and bake until the chicken is thoroughly cooked .
♦ Serve with pasta or potatoes and lots of vegetables .
2 tbsp white vinegar 25mL
2 tbsp water 25mL
1 diced green onion 1
“Makes 2 servings

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Tuna Touchdown

Play a game of touch football with the kids while this creamy casserole packed with calcium, potassium and protein bubbles away in the oven .

2 cans tuna packed in water 2-170g ♦ Preheat oven to 350°F (180°C) .
♦ In a large casserole, add all the ingredients except cheese and blend well .
♦ Sprinkle cheese on top and cover .
♦ Bake for 20 minutes or until heated thoroughly .You can also microwave individual servings .
1⁄2 cup celery, diced 125mL
1-10oz can cream of mushroom soup 284mL
1 1⁄2 cup frozen peas 375mL
1 cup red pepper, diced 250mL
1 tsp pepper 5mL
1 cup shredded light cheddar cheese 250mL
2 cups cooked rotini pasta 500mL
“Makes 6 servings

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Twist & Curl Chili Twister

This dish that’s high in fibre and taste will have you twisting and curling to a healthier, active lifestyle .

1⁄2 lb extra lean ground beef 250g ♦ In a large saucepan, cook beef, onions and green pepper over medium high heat until meat is browned .
♦ Stir in remaining ingredients .
♦ Cover and simmer for 40 to 45 minutes .
1 diced large onion 1
1⁄2 chopped green pepper 1
1-19oz can red kidney beans 540mL
1-14oz can whole peeled chopped tomatoes 398mL
1- 5 1⁄2 oz tomato paste 156mL
1⁄2 cup water 125mL
1 cup bran cereal 250mL
1 tsp cumin 5mL
1 tsp sugar 5mL
2 to 3 tbsp Chili powder 30-45mL
“Makes 6 servings

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