In a baking dish, combine:

• 2 or 3 large sliced sweet potatoes
• 2 or 3 sliced shallots (or 1 onion sliced)
• 1/2 tsp. chili powder
• 1/2 tsp. paprika
• salt & pepper to taste (optional)
• 1 cup low sodium chicken broth
• 1/4 cup pure maple syrup

Top casserole with

• 3 Tablespoons chopped pecans

Cover dish.

Bake at 375 degrees F for approximately 20 minutes – remove cover, then bake an additional 10 minutes until potatoes are tender.

Posted on December 16th, 2008 by neslyn
Filed under: Full Meals | No Comments »

Low Calorie/Low Carb/High Fibre/Low Sodim/Low Cholesterol/Low Sat Fat/High Potassium/Heart Healthy with a hint of orange this is fast and easy.  I put everything into a slow cooker, but it is actually a stir fry dish.

Stir fry until brown (or put in slow cooker):

• 1/2 kg beef sirloin, sliced
• 1 oinion chopped
• 1 clove garlic, chopped

Mix together the following then add to beef:

• zest of 1 orange (optional but will make a zester taste)
• 3/4 cup orange juice
• 2 Tablespoons soy sauce
• 1 Tablespoon cooking wine
• 1/2 tsp sugar (optional)
• 2 Tablespoons minced fresh ginger

Simmer, then add:

• 1 bunch broccoli, cut into small florets
• 1/3 cup water
• 1 red bell pepper, seeded and sliced
• 1/2 cup sliced scallion greens

Cover and steam, stirring occasionally until the water has evaporated and broccoli is tender.

Can be served over rice.  This is a great way to get a few extra vegetables into a meal, but if you don’t have them, you can also make this receipe without the vegetables or through in whatever you have on hand i.e. cabbage, broccoli slaw, celery, etc.)

Posted on December 16th, 2008 by neslyn
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You can cook this recipe in the oven or slow cooker, but it is really good.  I didn’t try it with chicken, but I think that would also work well.

Combine:

• 1 cup ketchup
• 1 medium onion, chopped
• 1/4 cup vinegar
• 1/4 cup molasses
• 2 Tablespoons Worchestershire sauce
• 2 gloves garlic minced
• 1/2 tsp. dry mustard
• pepper/salt

Pour over approximately 1 1/2 to 2 lb (3 – 4 kg) boneless beef roast.

Cook in oven several hours, or slow cooker until tender (baste) and enjoy.

Leftover beef is excellent for barbecued beef sandwitches, top with left over sauce.

Posted on December 12th, 2008 by neslyn
Filed under: Full Meals | 1 Comment »

This is a great homemade egg nog, much lower in fat and calories that the regular commerical egg nog, but has all the great taste.

• 2/3 cup whole liquid egg plus 6 T liquid egg whites (you can also use 6 whole eggs)
• 1/4 cup sugar (or splenda)

Whisk together in heavy sauce pan, then add:

• 2 cups milk (skim, 1%, or any combinations)

Cook over low heat – stirring constantly until thick (160 degrees F)

Remove from heat, then ADD:

• 2 cups milk
• 1/4 tsp. nutmeg (or to taste)

Cool and enjoy.

Posted on December 7th, 2008 by neslyn
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This is a fabulous salad – if you look through the recipe, you may not think it looks like much, but please try it! you won’t be dissappointed.  Quinoa is an ancient grain, found in most large grocery stores in the health food section.

• 2 1/4 cups water
• 1/8 tsp. salt (optional)
• 1 1/2 cups Quinoa

Combine in saucepan and bring to a boil, then reduce heat to medium-low and simmer covered for about 20 minutes (without stirring) until liquid is absorbed and quinoa is tender.

In small frying pan – cook the following for 5 – 10 minutes stirring often until onion is softened.:

• 2 tsp. olive oil
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped onion (or shallots)

Add to quinoa, stir and cool.

Then add:

• 3/4 cup chopped fitted dates
• 1/2 cup light feta cheese
• 1/2 cup slivered almonds (toasted)
• 2 Tablespoons chopped fresh chives
• 2 Tablespoons chopped fresh parsley or flakes

DRESSING - In a small bowl mix together:

• 3 Tablespoons lemon juice
• 2 Tablespoons liquid honey
• 1 Tablespoon olive or canola oil
• salt/pepper

Drizzle over quinoa mixture and toss until coated.  Makes about 6 cups.

** Note:  I didn’t have feta cheese or celery and the salad was still fabulous – please give it a try!

1 cup (250 ml): 354 calories; 11.6 g Total fat (5.9 g Mono, 2.3 g Poly, 2.0 g Sat); 4 mg cholesterol; 55 g Carbohydrate; 6 g fibre; 11 g Protein, 318 mg Sodium.

Posted on December 3rd, 2008 by neslyn
Filed under: Salads | No Comments »