Stir in 3/4 lb finely sliced mushrooms and 1/2 finely chopped sweet red pepper. Cook for 5 mins or until softened.

Add 2 cups canned plum tomatoes(fresh work well), 1/2 tsp each dried basil, oregano and thyme. Add pepper to taste. Simmer for 10 mins.

You will also need 5 whole wheat lasagna noodles, 2 cups cottage cheese, 1 cup low fat mozza, 1/4 cup parmesan

Assembly : Spread 1/4 mushroom mixtuer in an 8-inch (2 L) baking dish. Arrange a layer of  noodles, half the cottage cheese, half the mozza, 1/4 mushroom mixture then remaining noodles, remaining cottage cheese, remaining mushroom mix, then mozza and sprinkle with parmesan.

Bake 350 degree oven for 35 mins or until bubbling. Makes 6 servings.  I like to add fresh spinach on top of the cottage cheese. Serve this with a salad of your choice.

Hope you enjoy !!!!!

Appx per serving: cal-578, fat-5.5, cholesterol-61mg, sodium-399, carbs-90, fibre-1.9, sugar-6.6, protein-33g

1 cup t.v.p. & 1 cup boiling water. Let stand 10 mins.

Add

1-2 tsp cumin, 1-2 tsp italian seasoning, 1 tbsp chilli powder, 1-2 chopped garlis cloves (you can sub garlic powder if you prefer), 1 can black beans(kidney beans are great too), 1 jar spaghetti sauce, 1 can diced tomatoes(spiced ones add even more flavor).

Simmer and add any veggies you like. I use

Onions, mushrooms, zucchini, broccoli, green and or red pepper, shredded carrots, spinach.If you like heat add 1 jalepeno pepper or some hot sauce. Simmer until the veggies are soft. Season to taste…….Enjoy !!!

NOTE: Watch the sodium and added sugar in the spaghetti sauce. We would suggest using 1 small can of tomato paste and 1med can of tomato sauce instead( drain 1 can of tomatoes and mash them until smooth instead of the sauce , another option…)

In a large bowl combine

2 chicken breasts, cooked and diced, 1 cup chopped celery, 1 diced unpeeled red apple, 2 to 3 tbsps raisins, 1/4 cup coarsley chopped pecans(opt). Set aside

Combine 1 tsp curry powder, 1/2 tsp salt, 1/2 tsp black pepper, 1/8 tsp cayenne pepper, 1 tsp cider vinegar and 1 cup fatfree miracle whip.

Pour over chicken mixture and toss.

Serve over a bed of chopped spinach or mix it in……or if you are having starchy carbs at supper…

Add either 3 cups cooked w wheat pasta or brown rice or quinoa.

Mix together and bake for 45 minutes.

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

• 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.

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.)

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.

Mix together:

• 1/4 cup seasoned rice vinegar (or any combinations of vinegars that you have on hand)
• 2 Tablespoons reduced-sodium soy sauce
• 2 Tablespoons cornstarch
• 2 Tablespoons apricot preserves (reduced or no-sugar)
• 2 – 4 cloves garlic, minced
• 2 teaspoons finely grated or minced ginger

Add to the chicken mixture bring to a boil, then reduce heat and add:

• vegetables (any combination of peppers, onion, mushrooms, broccoli, snow peas, water chestnuts, bok choy, carrots, scallions)

Simmer until vegetables are tender.  Great with the egg rolls and chicken fried rice recipes, also on shakeitup. Enjoy.

• Heat 1 Tablespoon olive oil in wok or skillet.
• Stir fry 1 lb chicken or turkey breast for 2 – 4 minutes until brown – then ADD:
• 2 medium carrots thinly sliced or baby carrots
• 1 medium onion, sliced
• 1 medium sweet pepper, cut in strips (or any combination of peppers)
• 1/4 cup minced gingerroot
• cook until vegetables are tender and chicken cooked

Combine and wisk together:

• 2 cups milk (I used canned fat free milk)
• 1 Tablespoon soy sauce
• 1 Tablespoon sugar (or splenda)
• 1/4 tsp. coconut extract (found in baking section of grocery stores)
• 1/4 tsp. hot pepper sauce (i.e. Tabasco sauce)
• grated rind of 1 lemon
• 2 Tablespoons cornstarch

Stir milk mixture into chicken (add 2 cups snow peas and water chestnuts – optional).  Stir and cook until thickened.  Season with salt and hot pepper sauce to taste.  This is a whole meal dish, but can be served with noodles or rice.  Top with fresh bean sprouts.

 Marinate – combine:

• 1/4 cup fresh orange juice
• 3 tablespoons honey
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon soy sauce
• 1 Tablespoon peeled and minced fresh garlic
• salt and freshly ground black pepper to taste

6 boneless, skinless chicken breast halves – rinsed and patted dry.

Marinate chicken in refrigerator for a minimun of 4 hours or overnight.

Grill chicken breasts over hot coals 4 to 5 minutes per side or until cooked through.  Serves 6.

Saute

• 1/4 cup scallions (or 1/2 onion) finely chopped,
• 1/2 cup chopped celery, 2 cloves of garlic,
• 3 chopped apples in 2 Tablespoon Olive Oil – until tender (or 1/2 cup apple sauce).  Let Cool.

Combine:

• 2 lbs (1kg) ground turkey breast
• 1 /2 tsp.  Black pepper
• 2 tsp. Tabasco (or less)
• 1 lemon, juice and grated zest
• 1/2 tsp. parsley, finely chopped
• 1/4 cup Major Grey’s chutney, pureed (you can find this product in the international section of major grocery stores)

Shape into approximately 8 burgers.  Refrigerate for 2 hours.

Grill each side for approximately 7 minutes until meat is thoroughly cooked.  Serve with Pear Chutney.

Pear Chutney

This pear chutney topping maybe the key to this great turkey burger, although I thought the burgers were great plain.

Preheat oven to 350  or heat large skillet. 

• 1 Pear, peeled and diced
• 1/2 tsp. cinnamon
• 1 1/2 cups Major Grey’s Chutney
• *optional 1/4 cup dried currants or raisins

Bake on parchment-lined cookie sheet for 10 minutes, or saute in skillet for 10 minutes until soft.  The first ingredient in the Major Grey’s Chutney is sugar, so be careful of your portion sizes.

• 1/2 lg can of tomatoes
• 1-2 cups spinach
• 1-2 cups broccoli
• basil
• oregano
• parsley
• pepper
• 2 haddock fillets
• 12-16 shrimp, cooked, shelled and deveined
• 1 cup cooked rice pasta(vermicelli ) or whatever pasta you like.

Put a tbsp of olive oil in a saucepan and add broccoli and cook about 1 min. Next add tomatoes and juice. Simmer while adding the spices.Meanwhile in a skillet cook the haddock in about 2 tbsp lemon. Sprinkle a little pepper on also…..Back to the saucepan. Now add the  shrimp and spinach and cook till wilted.

On a plate place a 1/2 cup of your pasta, top with some of the tomato mixture, then place a fillet on top(I cut mine in 2) and add a little more tomato mixture and enjoy !!!!

This makes 2 servings. If you don’t want carbs at supper, omit the pasta and eat the whole vegetable mixture… I did!!!!!

• 1 lb fresh broccoli, cut into bite size pieces ,cooked and drained
• 1-2 cups fresh spinach, cooked and drained
• 1 lb fresh or thawed frozen firm fish fillets. I used my favorite…haddock
• 1 can low fat Campbells or Healthy Request cream of broccoli soup
• 1/3 cup skim or 1% milk
• 1/4 cup(1oz)  low fat cheddar cheese, shredded
• 2 tbsp dry bread crumbs
• 1/4 tsp paprika

In a baking pan arrange broccoli and spinach. Place fish fillets in a single layer on top of the veggies. In a small bowl mix soup and milk and pour over the fish. Next sprinkle cheese over the soup mixture. In a separate bowl mix bread crumbs and paprika and sprinkle over the top.

Bake at 450* for 20 min or until fish flakes easily. I served this with sliced cucumbers and tomatoes!!!! I also sprinkled half with cumin cause this is a superspice and I thought it would be a good dish to try it on…and I was right…..Hope you like!!!!!

•  cooked meat if desired (pork egg roll filling is great)
• 1 onion sliced
• 1 – 2 cups sprouts
• 1/2 Tablespoon lite soy sauce
• 1 tsp. garlic powder or 1 clove of crushed garlic
• 1 tsp. chinese spices *optional
• pepper to taste
• 1 tsp. parlsey
• 5 – 7 eggs

Mix eggs in large bowl, then add remaining ingredients. Cook like a pancake in large skillet, or just toss in wok until cooked. You could put the cooked foo young in hot oven to finish cooking if preferred.

Eat plain, or top with fat free brown gravy (the way they serve it in restaurants).

SAUCE:

• 1 Tablespoon olive oil (heat in skillet over medium heat)
• 1 onion, chopped (add to oil and cook 5 minutes) the add:
• 1 green pepper diced
• 1 – 2 fresh hot green chillies seeded and chopped (simmer 5 minutes) TIP: wear plastic gloves when handling hot chillie peppers.  Then add:
• 3 garlic cloves crushed
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. brown sugar twin or splenda, simmer for 2 minutes, then add:
• 1 lb. ripe tomatoes (peeled if you prefer) coarsely chopped
• juice of 1/2 lemon – Reduce heat and simmer 10 minutes.

Meanwhile: heat oven to 350 degrees F. 

FILLING:

Heat 1 Tablespoon olive oil in large skiller over low heat. Add:

• 2 large onions thinly sliced – cook until soft – then add:
• 1 lb. lean beef (or combined with 1/2 cup hydrated TVP) COOK until browned (ground turkey can also be used), then add:
• 1 Tablespoon ground cumin
• 1 – 2 tsp. cayenne pepper
• 1 tsp paprika
• salt & pepper if desired, then cook stirring constantly 5 minutes

To make enchiladas:

Warm 8 whole wheat corn tortillas in lightly nonstick skillet for 15 seconds on each side, dip in sauce, then top with some of the beef mixture, onions and grated cheese.  Roll tortillas and place seam-side down in prepared baking dish.  Top with remaining sauce and grated cheese and bake in preheated oven for 30 minutes.

TIP:  if you don’t want to eat the corn tortillas, spread meat mixture in prepared dish, top with onions and sauce (cheese optional).

Top with a dolop of fat free sour cream or plain yogurt and/or salsa.

• beef strips (approximately 1 lb.)
• 3 Tablespoons canola oil
• 3 Tablespoons shallots
• 3 Tablespoons crushed garlic
• 1 Tablespoon black bean paste
• 4 scallions or green onion cut in 1 ” pieces
• 1 Tablespoons ginger cut into long strips
• 2 cups green pepper (or broccoli or mixture or any vegetables)
• 1/2 cup low sodium chicken or beef stock
• 2 Tablespoons balsamic vinegar

Sear beef on both sides in cast-iron frying pan or wok.   Remove from pan and let beef rest for 5 minutes.

 In wok, add oil and stir-fry shallots, garlic, and bean sauce.  Reduce heat and cook, stirring for 2 – 3 minutes until fragrant.

Add scallions and ginger and stir-fry for an additional 2 minutes.  Add broccili or green pepper, stock and vinegar.  Cover, turn heat on high and cook for 2 minutes. 

Add beef back into the mixture, heat and serve.

4 chicken breasts (you leave whole or chop in large pieces)

Saute until browned on all sides.  Please in baking dish.

• Combine:
• 1/4 cup maple syrup
• 1/4 cup hoisin sauce
• 3 Tablespoons orange or pineapple juice
• 1 tsp. crushed garlic
• 1 tsp grated ginger
• 1/3 cup diced fresh pineapple
• 1/3 cup dried cranberries
• 1/3 cup dried diced apricots
• 1/3 cup chopped green onions

Brush the sauce over the chicken.  Optional, sprinkle with 2 tsp. sesame seeds.

Bake chicken and sauce in 400 degree oven for 20 – 30 minutes until cooked and browned.  Garnish with parsley.  This has a great different flavor.  You could serve this to guests, or just for yourself to enjoy.  If you want more sauce, just double the liquid.  You can omit any of the dried fruit if you prefer.

• 1 large onion sliced
• l glove of garlic
• 4 boneless skinless chicken breasts (cut in pieces)

Brown in slow cooker, then add:

• 1/2 package sodium reduced taco seasoning
• 1 can reduced-fat cream of chicken or mushroom soup
• 1 cup salsa (optional)
• 1 cup water
• vegetables (optional – you may need to add more water depending on the amount of vegetables)

Stir to mix ingredients then simmer in a slow cooker 3 to 4 hours, or just leave all day until desired consistency. Top with reduced fat sour cream or plain yogurt if desired.

• 4 medium tomatoes, sliced
• 4 small onions, sliced
• 12 fresh mushrooms, sliced
• 1 large green pepper, sliced in rings
• 4 small red potatoes, cut in wedges
• 4 boneless, skinless chicken breasts
• 5 tsp whorchestershire sauce
• 1/4 tsp pepper
• 2 1/2 tsp honey

Preheat oven to 450

In a casserole dish layer 1st, tomatoes, then onions, green pepper, mushrooms, and finally potatoes. Place chicken on top of layered veggies.

In a bowl mix whorchester, pepper and honey. Mix well and pour over chicken. Sprinkle with a little pepper.

Cover with foil and bake for 35 min or until chicken is done.

This dish is pretty tasty, however if you are not eating those carbs at supper simply omit the potatoes.

This topping adds a very mild sweet & spicy taste to roast pork.  Try serving the roast pork with the roast vegetable recipe.

• 1 Tablespoon olive oil
• 1 tsp. cinnamon
• 1 tsp. cloves
• 1 tsp nutmeg
• 1 Tablespoon Honey (optional)

Mix together in a small bowl, and rub on all sides of pork roast.  Top with apple slices, onion slices and several gloves of garlic.  Bake in oven until roast reaches 76 degrees C (or 170 degrees F).  Also makes wonderful gravy.

• 4 large chicken breasts

• l large onion chopped (optional)
• 1 clove garlic chopped (optional) BROWN in slower cooker then ADD:
• 2/3 cup orange marmalade (sugar free)
• 2/3 cup BBQ sauce
• 2 Tablespoons Soy Sauce light
• 2 Tablespoons fresh grated ginger (or jarred)

Cover and simmer on low for 6 – 8 hours. Serves 6 – 8.

• Fat: 2.6 g
• Carbohydrates: 20.4 g
• Calories: 295.4
• Protein: 47 g

• 1 green pepper, chopped
• 1/2 medium onion, chopped
• 1 can low fat , low sodium condensed cream of mushroom or chicken soup
• 1 10 oz can tomatoes with chilies
• 8 oz cubed chicken
• 4 corn or flour tortillas, torn in pieces(I left them whole, easier for layering)
• 1/3 cup low fat cheese

Cook chicken till brown. Add onions and peppers and cook slightly. Add soup and tomatoes. Heat.

In a 9 inch square baking dish beginning with chicken mixture, layer tortillas and chicken. Sprinkle cheese on top and bake at 325* for 40 minutes or until bubbly.

Makes 6 servings

Fat-4.5 g , Carbs-19 g , Cal-180.8 , Protein 15.4 g

This is very tasty as is and is great for supper if you are having carbs at that meal. I served it with a salad.

Next time I make this I will be adding spinach and mushrooms. I will also be using fresh tomatoes and adding chilies to taste. If you want to eliminate lots of carbs, try making it without the tortillas. Just bake it in the oven topped with cheese.

This is great served on brown rice, noodles, or just with the vegetables (if you don’t want a starchy carb).

• 2 large garlic cloves, minced

• 1/2 cup or less soy sauce
• 1/4 cup water
• 1/4 cup honey
• 1 Tablespoons vegetable oil
• 1 Tablespoon cornstarch
• 1/8 tsp. pepper
• 1 lb. boneless and skinless chicken breast, cut into 1/2 in strips.
• 1/4 cup scallions

Combine all ingredients and marinade chicken in refridgerator for 2 hours or more, stirring once or twice to coat chicken.

In large skillet or wok, heat 1 T. oil.  Remove chicken from marinade and stir-fry about 5 minutes or until chicken is tender.  Add marinade and add any variety of vegetables you would like (we like to use a frozen Chinese mixture) or you could use fresh bok choy, snow peas, water chestnuts, sprouts, etc.  You may need to add water to steam the vegetables.

May be served over brown rice, noodles, but makes a filling meal with just the vegetables and chicken.  You could also use pork or beef in place of the chicken.

In the fall, there are so many fresh vegetables (either from your garden or from your local farmer’s market).  Wash fresh vegetables and boil for 20 minutes or until cooked.  I used the following vegetables from our garden:

• green beans
• yellow beans
• fresh peas
• fresh carrots
• green onions

My mom would add a pinch of salt, butter and milk.

• 1 lb ground meat (beef, turkey, chicken or pork or any combination)
• 1/4 cup tvp (dry)
• 1/2 onion choppped
• 1 clove of garlic chopped
• 1/4 cup oats
• 1/4 cup green relish
• 1 egg
• 1/4 cup ketchup
• 1/8 cup barbecue sauce
• Mrs. Dash – table blend to taste
• ground pepper

Grill slowly over low heat for approximately 7 – 10 minutes per side or until cooked.   If you have time, make them up ahead of time and cool in the refridgerator.  Leftover burgers are even better.  You don’t need cheese or buns, they taste great just plain.

• 1 1/2 cups panko coating or less
• 1/2 cup whole wheat flour
• 1/8 tsp. black pepper – freshly ground
• 1/2 tsp. Mrs. Dash seasoning blend
• 1 egg

1. Beat egg to a froth
2. Mix all the dry ingredients thoroughly
3. dip meat in egg
4. cover completely with dry mixture
5. cook coated meat in a small amount of oil until the coating is browned
6. finish in 350 degree oven until the meat is cooked.

This product is found in the health food section of Sobeys. See favorite products for more information on this product.

• 1 small bag baby carrots (or 4 medium carrots in chunks)
• 1 medium turnip, cut in chunks
• 4 medium parsnip, cut in chunks
• 1 tsp. Mrs. Dash Seasoning Blend
• 2 cloves Garlic
• 1 medium onion
• 1/8 tsp. coarse black pepper
• 2 Tablespoons olive oil
• 4 oz. or 1/2 cup chicken broth

1. In roasting pan, place all the cut up vegetables and all of the other ingredients.
2. Toss everything together.
3. Bake at 350 degrees F in covered baking dish for 1 1/2 hours (stirring every 30 minutes to mix the flavors) add more liquid if necessary.

Note: You can add any other vegetables that you like. This is similar to stewed vegetables, a favorite, but without the starchy potatoes. You could use more broth and make a gravy after removing the vegetables. Then pour the gravy over the vegetables before serving or serve separately.

Meat: 

Blend ingredients together and knead to make the texture similar to donair meat (5 – 7 minutes).  Should be pasty and sticky.  Form into logs or pack into a loaf pan.  Bake in 350 degree F oven for 1 hour, then cool in refridgerator.

 Sauce:

• 2/3 cup canned fat free skim milk
• 1/3 cup Splenda or 1/4 tsp. Stevia
• 1/2 tsp garlic powder

Whip together then add:

• 2 tsp. white vinegar – beat well, and refridgerate until ready to use.  This sauce will keep for several days.

For Donairs:  Slice meat very thin, and serve with whole wheat pita bread or flat bread, and donair sauce.  Top with fresh tomatoes, lettuce and onions.

For Pizza:  spread on whole wheat pizza crust, with donair sauce and low fat cheese.  Top with fresh tomatoes, onions and any other vegetables.

 TIP:  This meat freeze very well.  I double this recipe and freeze the logs.  Just let thaw and you have easy donair meat for pizza or donairs.  This donair pizza is a great low fat healthy alternative.