BC: This book has been made possible through the recipe contributions of the 2011 Biggest Loser Lifestyle Challengers and the support of The Red Lake Family Health Team. Design by G. Schuurman
FC: Laughter is brightest, in the place where the food is. -Irish Proverb | Lifestyle Challenge Recipes
1: Baked Oatmeal Dry - 3 c. oats, 1/2 c. dried apricots or raisins + 1/2 c. dried cranberries 1/3 c. brown sugar (remove 2 tbsp. for topping) 2 tsp. baking powder 3/4 tsp. cinnamon, 1/4 tsp salt Wet - 1/2 c. plain yogurt 1/2 c. milk 1/2 c. applesauce or apple butter 1 egg - or 1/2 c. egg-free substitute 2 tsp. oil 1 1/2 tsp vanilla Directions: Preheat oven to 350 F. Combine dry ingredients and then wet ingredients in separate bowls. Mix wet into dry and then spread in an 8" pan. Top with remaining brown sugar, flax seeds or chopped nuts (optional). Bake for 35 minutes; cut into squares and serve warm with milk. Stores well - good all week. Submitted by Nancy of "Funky Fit Friends" | Smoked Salmon Omelet 2 egg whites 1 tsp capers 1.5 tsp finely diced red onion 1-2oz smoked salmon or canned salmon fresh or dried dill pepper Directions: Slightly beat egg whites. Add capers, onion and smoked salmon. Cook in non-stick pan (no added oil). Fold in half and sprinkle with dill. Add pepper to preference. Submitted by Crystal of "Move It To Lose It" | Brunch | Whole Wheat Pancakes 1 cup whole wheat flour 1/3 cup spelt flour 1 tsp baking powder 1/2 tsp baking soda 1/2 cup milk 1 cup plain yogurt 2 tbsp vegetable oil 1 egg Directions: Combine dry ingredients; make a well in centre. Add remaining ingredients but do not over mix. Submitted by Kaaren of The "AnishinaaBabes"
2: Ham & Egg Nests 24 pieces thinly sliced black forest ham 10 - 12 eggs green onions thinly sliced oregano, basil or your preferred spice grated Swiss cheese (or you favorite) Directions: Spray muffin tins with Pam, place 2 pieces of ham in each muffin hole by crisscrossing. Have cheese and spices ready prior to pouring egg mixture. Mix 10 eggs with green onions,salt and pepper to taste. Pour egg mixture over ham, sprinkle with spice and cheese. Bake in 350 oven for 20 minutes or til eggs are cooked. You may also use the eggs whole by adding 1 in each ham nest. Optional - Top with 1 tsp salsa prior to cooking. Submitted by Arlene of the "Fat Blasters" | Veggie Quiche Cups 1 10-oz package frozen chopped spinach (or any frozen veggie) 3/4 cup liquid egg substitute OR 4 large eggs 3/4 cup shredded reduced fat cheese 1/4 cup diced green bell peppers 1/4 cup diced onions 3 drops hot pepper sauce (optional!) Directions: Microwave spinach for 2 minutes on high. Drain excess liquid. Line a 12-cup muffin pan with sprayed foil baking cups. Combine egg, cheese, peppers, onions and spinach in a bowl; mix well. Divide mixture evenly into baking cups. Bake at 350 degrees for 20 minutes (until knife inserted in the center comes out clean). Can be frozen and reheated in microwave. Submitted by Liz of "The Muffin Tops"
3: Eggs Baked in Tomatoes & Red Peppers 1/8 cup extra virgin olive oil 1 medium-size red onion, sliced 1 red bell pepper, seeded and thinly sliced 1 (28-ounce) can plum tomatoes, drained and chopped Salt and freshly ground black pepper 4 eggs 1/4 cup crumbled feta cheese Directions: Heat a 10-inch sauté pan on medium heat. Add the oil and the onion and cook for about 5 min. Add the bell pepper; cook another 7min. Add the tomatoes, salt, and pepper. Reduce heat; simmer 30-40 minutes. Creating small wells in the tomato mixture, break the eggs into the tomatoes. Cover and cook until whites have set but yolks are still runny. Sprinkle with the feta cheese and serve immediately. Submitted by Pat from Team "BBT" | Spinach, Tomato & Feta Quiche 1 Deep Dish Pie Shell 1/2 cup shredded Old Cheddar Cheese 1 1/2 tsp Olive oil, divided 3 nuggets chopped spinach, well drained 1 shallot, chopped 1 tbsp fresh chopped Basil 5 eggs 1 cup cherry or grape tomatoes (poked) 1/2 cup 1% milk 1/3 cup crumbled feta cheese 1/2 tsp salt and pepper, divided Directions: Preheat oven to 450F. Heat 1/2 tsp (2 mL) oil in a small skillet on medium-high heat. Add shallot and cook until translucent. Cool and distribute evenly over pie shell. Whisk together eggs, milk and half the salt and pepper until well combined. Stir in the cheddar, spinach and basil, and pour into the pie shell. Bake for 10 min. Meanwhile, in a small bowl, toss tomatoes with remaining oil, salt and pepper. Remove quiche from oven and reduce heat to 375F (190C). Place tomatoes on baking tray with quiche and return to oven. Bake for 30 min., until quiche is golden brown and firm to the touch. Let rest 5 min. before cutting into 8 slices and top each with a few roasted tomatoes and crumbled feta. Submitted by Gibbet of "The Muffin Tops"
4: Appetizers | Kale Crisps kale olive oil sea salt balsamic vinegar Directions: Discard the tough central part of the kale. Tear the leafy part into bite sized pieces. Lay the kale pieces in a single layer on parchment; spray lightly with olive oil. Sprinkle with salt & vinegar. Bake @ 325F for 7 minutes, turn and bake for 5-7 more. Watch! They burn quickly. Totally healthy alternative to the other 'chips'. Submitted by Nancy of "Funky Fit Friends" | Jalapeño Poppers 8 jalapeño peppers, seeded and halved lengthwise 2 ounces light cream cheese, softened 1/2 cup low-fat shredded cheddar cheese 1 Tbsp fat-free mayonnaise 1/4 cup fat-free egg substitute (or 1 large egg) 3/4 cup cornflake crumbs Directions: Preheat oven 350F. Combine cheeses & mayo. Stuff jalapeño with cheese mixture. Dip jalapeños in egg then roll in crumbs to coat. Transfer jalapeños to lightly oiled baking sheet and spray with cooking spray. Bake until bubbly, about 30 mins. Submitted by Amy from "Move It To Lose It"
5: Black Bean & Corn Salsa 1 can (14 1/2 oz) black beans, rinsed & drained 1 can chick peas 1 cup frozen corn, thawed – or 1 can drained 2 large tomato, chopped 1/4 cup chopped green onions 2 tablespoons chopped fresh cilantro 2 tablespoons lime juice 1 jalapeno seeded and chopped 1 teaspoon cumin 1 teaspoon chili powder 1/4 cup chopped red onion Directions: Combine! Mix well and chill. Submitted by Cheryl M. of "The Sugar Beaters" | Hummus 1 can (540 ml) chickpeas, drained and rinsed 1/4 cup light sour cream 2 tbsp tahini (sesame seed paste) 2 tbsp lemon juice 2 tsp minced garlic 1 tsp grated lemon zest 1/2 tsp sesame oil 1/2 tsp each salt and white sugar 1/4 tsp each ground cumin and ground coriander Directions: Place all ingredients in a food processor and whirl until smooth. Great served with raw vegetables (especially carrots!), whole wheat pita wedges or stoned wheat crackers. submitted by Eileen of "Team Wannabees"
6: Pepper Soup In a covered saucepan, simmer 3 diced red bell peppers, 1 diced green bell pepper, 1 small diced onion, 2 cloves minced garlic, 1 cup chopped tomatoes, 1 cup chicken broth, 1 tsp. ground coriander and 1/2 tsp. salt (to taste) Stir in some chopped parsley. Serves 4. Submitted by Ellyn of "Team Wannabees" | Butternut Squash Soup 6 tbsp chopped onion 1 chopped carrot 4 tbsp butter (or oil) 6 cups peeled and cubed butternut squash 3 cups water 4 cubes chicken bouillon 1/2 tsp dried marjoram 1/4 tsp pepper 1/8 tsp cayenne pepper Directions: Sauté onions and carrot in butter/oil until tender. Add remaining ingredients. Bring to boil; cook 20 minutes, or until squash is tender. Puree squash in a blender or food processor in batches until smooth. Return to saucepan, and heat through. Do not allow to boil. Use immersion blender to smooth. Original Recipe Yield 6 servings. Submitted by Tannis of "The Sugar Beaters" | Vegetable Chowder 1 tbsp. oil, 1 medium onion, chopped & 2 stalks celery, diced 2 medium carrots, chopped & 1 bell pepper, diced 1 tsp. each of salt & pepper & 4 medium potatoes, chopped 4 cups water/veg broth, 1 cup soy milk, 2 cups corn kernels Directions: Sauté the onion, celery, carrots, bell pepper in oil for about 5 minutes or until tender. Add salt & pepper, water and potatoes. Simmer till potatoes are cooked. Add soy milk and corn. Cook till heated through. Submitted by Donna of "The Goals Seekers" | Soups
7: Potato, Leek, Cauliflower & Parsnip Soup 2 tbsp e.v olive oil 2 tbsp coconut butter (or olive oil) 2 yellow onions 4 Leeks coarsely chopped 2 parsnips, chopped 2 cups cauliflower florets 5 med gold potatoes 2 cloves of garlic (garlic pressed) 1 tsp sea salt 8 cups chicken/veg stock/water 2 bouillon cubes pinch of black pepper Directions: In a soup pot or dutch oven, heat olive oil and coconut butter over medium high heat. Add onions, leeks, parsnips and cauliflower and cook, stirring constantly until veggies begin to soften. Add cubed potatoes, sea salt, garlic and stock or water. Bring to a boil. Add bouillon cubes. Reduce heat and let simmer for 40 min or until all veggies are tender. Use an immersion blender, regular blender or food processor and puree soup. Adjust flavour by adding sea salt and black pepper to taste. Submitted by Anna of "Team Wannabees" | Vegetarian Pea Soup 1 tbsp olive oil 1 yellow onion, finely diced 1 stalk celery, diced 2 small carrots, peeled & sliced 1 C. (7 oz.) dried green, yellow or both, split peas, rinsed & drained 4 C. vegetable stock 2 tbsp finely chopped parsley 1/2 tsp dried marjoram 1/2 tsp dried thyme Salt and pepper - to taste. | Directions Sauté onion in oil 3-5 min; add celery, carrots; saute another 3 minutes. Add the split peas, stock, parsley, marjoram and thyme. Reduce heat to medium-low; simmer partially covered until peas are tender, about 1 hour. Puree with immersion blender (2 cups or all if smoother texture is desired). Add salt and pepper; simmer 5 more minutes. submitted by Nancy of "Funky Fit Friends"
8: Garden Tomato Soup 1 cup chopped celery 1 carrot, grated 1 med onion, chopped 1/2 green pepper, chopped 1/4 c butter (try instead 2 tbsp olive oil - avoid that saturated fat!) 4 cups peeled, chopped tomatoes 4 cups chicken broth 1 tsp curry powder 1/2 tsp salt 1/4 tsp pepper 1 tsp sugar Directions: Saute celery, onion, carrot and green pepper in butter or oil; add broth. Add remaining ingredients; heat to boiling. Reduce heat; simmer 20min. This soup can be thickened with a roux, (1 tbsp melted butter mixed with flour; then pour in 1 cup of the broth.) Stir into soup during simmering. Submitted by Jeannette of "Team Transformers" | Garden Tomato Sou 1 cup chopped celery 1 carrot, grated 1 med onion, chopped 1/2 green pepper, chopped 1/4 c butter (try instead 2 tbsp olive oil - avoid that saturated fat!) 4 cups peeled, chopped tomatoes 4 cups chicken broth 1 tsp curry powder 1/2 tsp salt 1/4 tsp pepper 1 tsp sugar Directions: Saute celery, onion, carrot and green pepper in butter or oil; add broth. Add remaining ingredients; heat to boiling. Reduce heat; simmer 20min. This soup can be thickened with a roux, (1 tbsp melted butter mixed with flour; then pour in 1 cup of the broth.) Stir into soup during simmering. Submitted by Jeannette of "Team Transformers" | Wild Rice Soup 1 cup wild rice 3 cups water 1/2 cup chopped celery 1/2 cup shredded carrot 1/2 cup mushrooms 1/2 cup chopped onion 1 tbsp butter (or olive oil - avoid that saturated fat!) (*roux: 1/3 cup butter, 1/2 cup flour, 5 cups chicken, 1 cup milk) Directions: Combine rice and water; boil for 1.5 hours. Drain and rinse with water. Saute celery, onion, carrot & mushroom in butter or oil. Make the roux, working the chicken broth in slowly. Add rice and veggies to broth with milk. Cook 30min or more. For a creamier soup, you can add a can of low-fat mushroom soup or another cup of milk. (*For a lower fat way to thicken the soup, puree about a cup of the rice mixture and stir into the soup. Also, a cup of pureed white beans will thicken without dominating the flavour.) Submitted by Jeannette of "Team Transformers"
9: Healthy Fluffy Biscuits 2 cups flour 1/3 cup wheat germ 2 tsp baking powder 1 tbsp dried parsley 2 green onions, chopped 1 1/2 tsp honey 2 tbsp unsalted butter 2/3 cup buttermilk or fork-whipped yogurt 2 tbsp olive oil Directions: Lightly oil a baking sheet and put aside. In a medium sized bowl, mix together the flour, wheat germ, and baking powder. Next add the green onions and parsley. Cut the butter into the flour until the mixture is coarse looking. Use a mixing spoon to make a well in the center of the dry ingredients and pour in the honey, buttermilk or yogurt and oil. Stir until combined thoroughly. Place the dough on the oiled baking sheet. Using a lightly floured rolling pin or a household cup, roll the dough out until its about 1/2 of an inch thick. Then using a biscuit cutter or a cup, cut out the biscuits. Bake for 12 to 15 minutes or until golden. Submitted by Connie of "The Old Farts On The Hill" | Bannock 2 1/2 cups flour (try substituting some of the flour with other whole grain flours) 6 tsp baking powder 1/2 tsp salt 2 tbsp sugar (optional) 1/3 cup lard (try substituting a non-saturated fat such as vegetable oil) 2 eggs (or egg white equivalent) 1 cup water or more Direction: Combine dry ingredients; cut in lard if using, or stir in oil and eggs. Gradually add water until soft dough is formed. Submitted by Tom of "The Sugar Beaters" Shape into a rounded loaf & bake @ 400F until golden, OR divide into "patties" and deepfry or fry in oiled cast-iron skillet OR wrap strips around a stick and cook over the campfire! | Biscuits
10: Strawberry Mango Salad With Mint Vinaigrette 1-5 oz bag salad greens 3 cups sliced strawberries 1 cucumber, quartered & diced 1 large mango, peeled & diced 1 large orange, sectioned 1/4 cup finely chopped mint Dressing: 2 tbsps vinegar 1 tbsp lemon juice 1/4 cup orange juice 2 tbsps canola oil 1 tbsp sugar salt & pepper to taste Submitted by? | Tomato Rice Chickpea Salad 3 cups cooked rice 2 cups cooked chickpeas 3 tomatoes, diced 2 green onions, chopped 1 small zucchini, diced 1/2 yellow bell pepper, diced 1 cup fresh or frozen peas 1/4 cup fresh cilantro, chopped juice from 1 lemon (~3.5tbsp) 2 tablespoons extra virgin olive oil 1/2 cup feta cheese, crumbled Salt and pepper to your taste Directions: Toss the rice, chickpeas, tomatoes, onions, zucchini, bell pepper, peas, cilantro together in a large bowl. Add in the lemon juice and oil. Give it another good toss. Add the feta cheese. Submitted by Georgie of Team "BBT" | Bok Choy Salad 8oz bok choy, trimmed, chopped - 8 1oz Fresh goat cheese 1oz walnuts, 1/2 apple, sliced 3-4 chopped green onion Vinaigrette: 2 tbsp cream, whisked until pillowy (this takes a minute or two, it's also easier starting with more cream but since the dressing doesn't keep well, make only enough for the current meal) 1 tbsp rice vinegar (or lemon juice) 1 tsp sugar 1 tsp good mustard Submitted by Lisa of "The Hungry Bunch" | Salads
11: Couscous Salad Salad Dressing: 1 box whole wheat couscous 1 cup fresh basil, chopped 2 cups chicken broth 1/2 cup red onion, chopped 1 pint grape tomatoes, quartered 1/3 cup extra virgin olive oil 1 cup diced cucumber juice of 2 lemons 1 cup chopped orange pepper Salt and pepper to taste 1 pkg toasted slivered almonds Directions: Bring the 2 cups of chicken broth to a boil. Add couscous. Stir, remove from heat and cover. Let stand 5 min. Fluff with a fork and place in a serving bowl with tomatoes, cucumbers, peppers and almonds. While the couscous is resting, prepare the dressing. Add dressing & season to taste. Submitted by Marney of the "Muffin Tops" | Quinoa Salad 1 cup cooked quinoa 1 each red & green bell pepper 1/2 red onion (sliced thin) 1 cucumber, diced 1 pint cherry tomatoes 1/2 cup crumbled feta cheese 2 tbsp olive oil 4 tbsp balsamic vinegar Salt, Pepper & Basil Directions: Bring 1/2 cup quinoa and 1 cup of water to a boil. Simmer until water absorbed. Slice/chop all vegetables (except cherry tomatoes). Crumble feta cheese on top. 3. Place 1 cup cooled quinoa in salad. Finish by combining oil and vinegar with salt, pepper, and basil to taste. Toss all & enjoy :) Submitted by Aimee of "Team BBT"
12: Tropical Fruit Salsa 1 tbsp snipped fresh mint 2 tsp seasoned rice vinegar 2 tsp lime juice 1/2 - 1 tsp grated fresh ginger 1/8 tsp crushed red pepper 1/2 cup chopped fresh pineapple 1/2 cup chopped mango or peach 2 kiwifruit, peeled, quartered and sliced 1 5oz can (~1/2 cup) mandarin orange sections, drained Combine ingredients & toss gently to coat. Makes 2 cups (8, 1/4-cup servings). Cover & chill 24hrs. Submitted without a name | Pecan Strawberry Spinach Salad Salad: Dressing: toasted chopped pecans 2 tbsp white wine vinegar sliced strawberries 3 tbsp honey spinach & chopped celery 1/2 tsp dry mustard goat cheese (optional) 1/2 tsp celery salt 1/2 tsp paprika 1/4 cup olive oil Directions: To make dressing, combine vinegar, honey, dry mustard, celery salt, paprika, and olive oil in a screw-top jar. Shake vigorously until blended. Toast pecans in a single layer in a 350 degree oven for 10 minutes. Coarsely chop when cool. Toss spinach with strawberries, pecans, celery and cheese (if using). When ready to serve, drizzle dressing over salad and toss lightly. Submitted by Eileen of "Team Wannabees" | Salads
13: Low Carb Broccoli Salad 1 broccoli, cut into florets 1 cauliflower, cut into florets 1/2 red onion, chopped 1/2 cup sunflower seeds 1 1/2 cups shredded cheddar (low fat option!) 1 cup low-fat mayonnaise 1 or 2 tbsp sugar (to taste) 1 tbsp vinegar 1-2 rashers bacon, cooked crisp & crumbled Directions: Just combine ingredients! Best if left to sit/chill overnight to better combine the flavours. Submitted by Georgie of Team "BBT" | Greek Salad Dressing: Salad: 1 cup olive oil 4 tomatoes, chopped 2-3 tsp garlic powder 1 cucumber, chopped 1 tbsp dried oregano 1 red bell pepper, chopped 1 tbsp dried basil 1 green bell pepper, chopped 2 tsp pepper 1 red onion, diced 1-2 tsp salt 1 cup crumbled feta cheese 2 tsp onion powder 1 can (6oz) pitted black olives 2 tsp mustard 1 1/3 cup red wine vinegar Combine dressing ingredients; add desired amount to mixed veggies. Dressing keeps well at room temperature. Submitted by Georgie of Team "BBT"
14: Salsa Chicken Chicken breasts or thighs,boneless and skinless Salsa (see recipe below) Corn (frozen or fresh off cob), approx 1 cup Salsa recipe: 2 or 3 tomatoes, finely chopped 1 tsp tomato paste 1 red bell pepper, chopped and/or 1 chili pepper, chopped 1 bunch chopped cilantro or parsley 3-4 green onions 1 or 2 limes, zest and juice a big splash olive oil 1 tsp ground cumin a sprinkle of salt Directions: Put chicken, salsa and corn into crock pot – put on low and cook all day while you are at work! Serve over rice or egg noodles! submitted by Lisa of "The Hungry Bunch" | Low Fat Delicious Enchiladas 5 med whole wheat tortillas 1 cup shredded cheddar cheese fresh cilantro or parsley chopped for garnish Chicken Mixture: Sauce: 3 cups chopped cooked chicken breast 15oz tomato sauce 4 oz. green chilis chopped (optional) 2 minced garlic cloves 1tsp. hot sauce 1 1/2 tsp chili powder 1 tsp. garlic powder 1/4 tsp sea salt 1 tsp. ground cumin 1/2 tsp pepper 1 tsp. chili powder 1/2 tsp. black pepper 1/4 tsp. sea salt Directions: Preheat oven to 350F. Combine all chicken ingredients in non-stick skillet over med heat until heated through (5 minutes). Remove from pan and set aside. Using same pan. mix all the sauce ingredients together and heat until warm (about 10 min). Spread thin layer of sauce on bottom of 9x11 casserole dish. Divide chicken mixture among tortillas, roll up and place seam side down in dish so they fit snugly. Pour rest of sauce over top and sprinkle with cheese. Bake for 20 min. Submitted by Sarah of "The Hungry Bunch" | Main Dishes
15: Veggie Pie Filling: 1/4 onion 1/4 tsp salt 1 carrot 1 turnip 1 clove garlic 1/4 head cabbage 1 tsp tarragon Sauce: 1 cup water or almond/soy milk 1 tbsp miso 2 tbsp peanut or almond butter 1 tsp soy sauce 2 tbsp spelt/whole wheat/ flour or other flour of your choice Crust: pre-bake at 350 degrees for 20 minutes if making from scratch Directions: Sauté onion, salt, turnip, carrot for 5 minutes with a bit of water and let steam. Add remaining ingredients and leave another 5 minutes. Combine all sauce ingredients; stir constantly until smooth. Bring almost to boil then simmer with lid off to thicken. Pour sauce on veggies, smooth into pie shell and bake another 20 minutes at 350F. Submitted by Crystal from "Team Wannabees" | Directions: In a 4 quart saucepan, heat the oil over medium heat. Sauté the onion, pepper, garlic, and jalapeños 5 minutes, stirring frequently. Stir in the beans, tomatoes, water, chili powder, cumin, and salt. Heat mixture till it boils. Reduce heat, cover and simmer for 30 minutes, stirring occasionally. Stir in the corn; simmer for 5 minutes longer. Top each serving with sour cream or plain yogurt, shredded cheddar, or chopped cilantro, if desired. Makes one great pot of chili. Serve with brown rice to create a highly nutritious dinner. Submitted by Donna of "The Goal Seekers" | Vegetarian Chili 1 tbsp canola oil 1 large onion, chopped 1 bell pepper, chopped 4 cloves garlic, finely chopped 2 jalapeños, seeded & chopped 115oz can black beans, drained 1 28oz can diced tomatoes 1 cup water 1 15oz can kidney beans, drained 1 tbsp chili powder 1 tsp ground cumin 1/2 tsp sea salt 1 cup frozen sweet corn
16: Veggie Quesadillas 1 cup hummus 8 7" tortilla shells red and/or green bell pepper green onions, chopped coriander cheddar cheese (low fat), shredded sour cream (low fat) & salsa Directions: Brush one side of each tortilla with oil. Arrange 4 tortillas, oil side down, on a baking sheet. Spread 1/4 hummus on each, leaving a small border. Sprinkle with veggies and coriander, then grated cheese, about 1/4 cup on each tortilla. Cover with remaining tortillas, oil side up. Bake for 8 - 10 minutes in a 400 degree oven, until tortillas are light golden brown. Remove from oven. Let cool 5 minutes before cutting (this is important, otherwise tortillas will slide apart). Cut into 6 wedges. Serve with sour cream and salsa if desired. Submitted by Donna of "The Goal Seekers" | Speedy Chicken Stir-Fry 300g angel hair pasta (capellini), uncooked 2 cups small broccoli florets 1 lb. (450 g) boneless/skinless chicken breasts cut into thin strips 1/4 cup Kraft Signature Asian Sesame Dressing 2 Tbsp. soy sauce 1/2 tsp. each ground ginger, garlic powder, crushed red pepper 1/3 cup chopped dry-roasted peanuts Directions: COOK pasta in large saucepan; adding broccoli to the boiling water the last 3 min. MEANWHILE, heat large nonstick skillet sprayed with cooking spray on medium-high heat. Add chicken; cook 6 to 8 min. or until done, stirring occasionally. Stir in dressing, soy sauce and seasonings; cook 1 min., stirring occasionally. DRAIN pasta mixture; place in large bowl. Add chicken mixture; mix lightly. Serve topped with nuts. Submitted by Carmen McFatridge of "The Muffin Tops"
17: Chicken Noodle Dish skinless, boneless chicken breast (sliced thinly) small mushrooms, sliced small zucchini, sliced 1 can sliced tomatoes, drained 1 1/2 cup whole whole wheat spiral noodles garlic powder parmesan cheese - grated Directions: Cook noodles until tender. Brown chicken strips; sprinkle with garlic. Put aside. Fry zucchini & mushrooms and sprinkle with garlic. Return chicken to pan. Add noodles & sprinkle with parmesan cheese. Stir well. Serve warm with more cheese on top. Submitted by Lorna of "The Transformers" | Venison Loaf 2 lbs ground venison 2 lbs bulk pork or moose sausage 2 medium onions, chopped 1 1/2 cups cracker crumbs 1 cup evaporated milk 3 eggs, lightly beaten 2 cups BBQ sauce (try locally made Buster's Blueberry BBQ Sauce which is incredible on anything) 1 tsp salt & 1/2 tsp pepper, freshly ground Directions: Place venison, sausage, onions and crumbs in large bowl; mix well. Add milk, eggs, 1 cup BBQ sauce, salt & pepper; blend well. Chill 15 minutes. Place in large, greased baking pan; bake @ 350F for 30 min. Spoon remaining BBQ sauce over loaves. Bake 45 minutes. Submitted by Barb of "Team Tawanda" | "Never eat more than you can lift " Miss Piggy
18: Portobello Mushroom Pizza l portobello mushroom caps, stems removed Tomato Sauce of choice fresh mozzarella slices, or any grated cheese as desired fresh or dried herbs--oregano, basil, etc sliced or crumbled turkey/lamb sausage, fried crumbled turkey bacon sautéed onions, garlic, peppers, grilled pineapple etc Anything you put on a pizza, you can use here. Directions: Rub the caps gently with a damp paper towel to clean them, then place gill side up on a foil-lined cookie sheet. Bake @ 425F for about 7 minutes. The caps will give off some juice; drain them, pat them dry and top with whatever you wish. Return them to the oven and bake until cheese is melted and bubbly, or for several minutes to heat the toppings through. Serve hot! Submitted by Tricia of "Team Wannabees" | Venison Swiss Steak 2-lb boneless venison sirlon 1" thick cut into serving pieces or 8 4oz boneless loin steaks) 2 tbsp. dry onion soup 1/2 tsp. freshly ground pepper 1/4-1/2 tsp. crushed red pepper flakes 1 green pepper, sliced into rings and seeded 1 cup sliced fresh mushrooms 1 can(14.5 oz) diced tomatoes, drained (reserve liquid) 1 tbsp. steak sauce 1 tbsp. cornstarch Directions: Heat oven to 350F. Line a 12x8 inch baking dish with 12x28 inch piece of heavy-duty foil. Arrange meat in single layer in dish. Sprinkle meat evenly with soup mix, ground pepper and pepper flakes. Top evenly with green pepper and mushrooms. Spoon tomatoes over meat. In small bowl combine reserved tomato liquid and steak sauce. Stir in cornstarch until smooth. Pour mixture evenly over meat. Fold and crimp foil over meat to enclose. Bake for 1 1/4- 1 1/2 hours or until meat is very tender. Submitted by Ruth of "Funky Fit Friends"
19: Pasta Primavera 6 oz whole wheat pasta (rotini or linguine) 1 small chili pepper 1 cup diced un-peeled eggplant 1 tsp olive oil 1 small yellow/orange bell pepper coarsely chopped 3 garlic cloves sliced 2 14oz cans stewed diced tomatoes, undrained 1 cup packed mixed greens, or mesclun or spinach 1 tsp chopped fresh thyme salt and freshly ground pepper Directions: Cook pasta according to directions, omitting salt and fat. Meanwhile, heat a large deep skillet over medium heat until hot. Add the chili pepper and cook turning occasionally until fragrant and toasted, about 2 min. When the chili is cool enough to handle, discard stem and set the seeds aside, Chop the chili pepper. Add eggplant to hot skillet, cook until browned about 4 minutes stirring frequently. Add oil to skillet, then onions, bell pepper, and garlic cook 3 min stirring occasionally. Add tomato and chopped chili pepper. Reduce heat, simmer uncovered 10 minutes until vegetables are tender and sauce thickens. Remove from heat, stir in salad greens and thyme. Season to taste with salt and pepper if desired. Drain pasta and transfer to 2 serving plates and top with sauce. Submitted by Linda of "Team BBT" | Pork & Three Bean Chili 1 medium onion chopped 2 cloves garlic minced 1 cup carrot chopped 1 tbsp. chili powder 1 tsp. dried oregano 1/2 tsp. table salt 1/2 tsp. black pepper 2 pounds lean pork tenderloin, trimmed of fat and cut into 1-inch chunks 15 oz canned black beans, drained and rinsed 15 oz canned kidney beans, drained and rinsed 15 oz canned pinto beans, drained and rinsed 1 cup canned tomato puree 29 oz canned diced tomatoes, with green pepper, celery and onion 6 oz canned tomato paste Directions: Combine onion, garlic, carrots, chili powder, oregano, salt and pepper in a 5 quart slow cooker. Stir. Add remaining ingredients. Stir again. Cover and cook at HIGH setting for 6-8 hours. (you can reduce heat to LOW after 3-4 hours, if you prefer) Submitted by Joan of "The Sugar Beaters"
20: Beef & Mushroom Casserole 350g chuck steak 1 tbsp flour 1/4 cup water 100g baby mushrooms 100g chopped onion 1/2 cup dry red wine 1 cup water, extra 1 tbsp no-salt tomato paste 1 bay leaf Directions: Remove all visible fat from steak; cut into bite sized pieces. Toss in flour. Heat 1/4 cup of water in pan, stir in steak; cook for 3 minutes. Stir in remaining ingredients. Bring to a boil; simmer covered, for about 1.5 hours or until meat is tender. Remove bay leaf before serving. Submitted by Jeannette of "The Transformers" | Slow Cooker Jumbalaya 1 lb skinless, boneless chicken, cubed 1 lb low-fat Italian turkey sausage, sliced 1 28 oz can diced tomatoes with juice 1 large onion, chopped 1 large green bell pepper, chopped 1 cup chopped celery 1 cup chicken broth 2 teaspoons dried oregano 2 teaspoons dried parsley 2 teaspoons Cajun seasoning 1 teaspoon cayenne pepper 1/2 teaspoon dried thyme 1 lb frozen cooked shrimp without tails Directions In a slow cooker, mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth. Season with oregano, parsley, Cajun seasoning, cayenne pepper, and thyme. Cover, and cook 7 to 8 hours on Low, or 3 to 4 hours on High. Stir in the shrimp during the last 30 minutes of cook time. Serve with rice. Submitted by Georgie from "Team BBT"
21: Wild Rice 3/4 cup uncooked wild rice 1/4 tsp thyme 1/4 tsp basil 1 tsp salt (to taste) 1 1/2 cups stock 1 lb. mushrooms 1/4 cup butter 1 onion, finely chopped 1/2 tsp black pepper 2 tbsp parsley, chopped Directions: In a medium saucepan, combine rice, thyme, basil, 1/2 tsp salt, and stock. Cover and bring to a boil. Reduce heat, simmer 40 minutes. Preheat oven to 350F. Wash mushrooms well, slice large mushrooms into thick slices, cut small ones in half. Melt butter in a large stove-top casserole dish. Add onions, sauté until golden brown. Add prepared mushrooms, season to taste. Stir in rice mixture, any stock or broth not absorbed. Cover and bake 15-20 minutes. Enjoy! Submitted by Christine from "Team AnishinaaBabes" | Twice Baked Sweet Potatoes 2 sweet potatoes 2 tbsp low fat sour cream 2 green onions, chopped 2 slices ham, chopped Directions: Bake sweet potato until tender. Slice 1/4 across the top. Remove most of the pulp to a bowl; add sour cream and onions. Spoon back into shells. Sprinkle with ham. Pop back into oven to warm up. Submitted by Lorna of "The Transformers" | Sides
22: Yogurt Pie 1 premade graham wafer crust in pieplate 1 pkg of diet jello powder 2 small containers of yogurt (to match or complement flavour of jello) 1/2 cup hot water 2 cups of low fat coolwhip Directions: Dissolve jello in hot water. Let cool to room temp. Add yogurt and thawed coolwhip and mix together. Pour all ingredients into prepared pie shell and let set for 1hr. Garnish with cool whip. Submitted by Tina of "Team Wannabees" | Desserts | Renee's Low Fat Brownies 3 eggs 1/2 cup unsweetened cocoa 2 cups oatmeal (ground to powder in the food processor) 1 teaspoon baking powder 1/2 cup unsweetened apple sauce 1 teaspoon vanilla 1 oz chopped almonds 3 packets of splenda Directions: Combine ingredients; spread into a 9 x 13 inch pan. Bake at 325 for 30 minutes! Submitted by Priscilla of "Team Wannabees" | Families are like fudge ... mostly sweet with a few nuts
23: Cider Poached Pears 1 cup apple juice 1 cup orange juice 1 tsp lemon juice 1 tsp orange zest 1 tsp vanilla 2 cinnamon sticks 2 pears, peeled, quartered & cored Yogurt Toasted pecans Directions: Bring first five ingredients to a boil. Once boiled, simmer pears for 40 minutes or until tender. Let mixture cool down. Remove pears and reduce remaining liquid to a glaze. To serve – cut pears into quarters, with yogurt and pinch of orange zest on top, garnish with pecans. Submitted by Aimee & Jacey of "Team BBT" | Wild Bog Cranberry Coffee Cake 2 cups flour 1 cup sugar 3 tsp baking powder 1/4 tsp salt 2 eggs 1/2 cup vegetable oil 1 1/2 cups fresh or frozen wild bog cranberries 1 cup flaked coconut lemon sauce: 1/2 cup sugar 1 1/2 tsp cornstarch 1 tsp lemon zest 1 cup water 1 tbsp butter 1 tbsp lemon juice Directions: Combine flour, sugar, baking powder and salt. Beat eggs, milk and oil in a separate dish. Stir into dry ingredients just until moistened. Fold in the wild cranberries. Pour into a greased 9x13" baking dish. Sprinkle with coconut. Bake @ 375F for 20-25 minutes or until toothpick inserted into cake comes out clean. Cool. In small pan, combine sugar, cornstarch and lemon peel. Gradually add water until blended. Bring to a boil. Cook and stir for 2 minutes or until thickened. Remove from heat - stir in butter and lemon juice. Cut cake into squares - drizzle with the lemon sauce. Submitted by Claire from "The AnishinaaBabes"
24: Low Fat Chocolate Muffins 1 3/4 Cup Flour 2/3 Cup Sugar 1/3 Cup Cocoa, sifted if lumpy 1/4 Cup Natural wheat bran 2 tsp. Baking Powder 1 tsp. Baking Soda 1/2 tsp. Salt 3/4 Cup Non-fat vanilla yogurt 3/4 Cup Skim milk 1 tsp. Vanilla extract Directions: Measure first 7 ingredients in a large bowl, stir, make a well in centre. Combine remaining 3 ingredients in a medium bowl and add to well. Stir until just moistened. Fill 12 greased muffin cups 3/4 full. Bake at 375 degrees for 18-20 minutes. Let stand in pan for 5 minutes before removing to wire rack to cool. Submitted by Jodi of "The Golden Girls" | Triple B Health Muffins 1 cup wheat bran or oat bran 1 cup fresh or frozen blueberries 1 tsp baking soda 1 tsp baking powder 2 ripe bananas 1 egg lightly beaten (or other puree fruits) 1/2 cup sugar 1/2 cup milk (1%, 2%, skim) 1/4 cup canola oil 1 tsp vanilla Directions: In a medium bowl, combine flour, wheat bran, blueberries, baking soda and baking powder. In a large bowl, combine bananas, egg, sugar, milk, oil and vanilla. Fold in flour mixture until just combined. Divide batter evenly among prepared muffin cups (sprayed or paper lined), filling each two-thirds full. Bake @ 400F for 20-25 min, or until tops are firm to the touch and a tester inserted in the centre of a muffin comes our clean. Let cool in tin for 10 minutes, then remove to a wire rack to cool completely. Submitted by Brenda of "The Sugar Beaters" | Workout Energy Drink 3-4 ice cubes 1 cup vanilla soy milk 1/4 cup frozen blueberries 2 T. vanilla yogurt 1-2 T. protein powder (Chocolate) or breakfast shake Directions: Crush Ice in blender; puree blueberries, milk, yogurt and protein powder for 30-40 seconds. Liquify all ingredients for 40-50 seconds. Serve and enjoy after a workout! Submitted by Marlene of "Team KFC" | Muffins etc | Homemade is happiness
25: "Cook Off " Winning Recipe | Stealthily Healthy Turkey Chili 2 tbsp olive oil (divided) 1kg ground turkey 1 tbsp chili powder 5 gloves of garlic 1 bunch of celery 2 large onions 5 large carrots 2 cans mushroom pieces 2 cans kidney beans Optional toppings: 2 cans crushed tomatoes low fat sour cream 5 tbsp honey reduced fat cheddar cheese 1 tbsp chipotle chili powder green onions 1/2 bunch finely chopped cilantro cilantro Directions: Brown ground turkey in 1 tbsp olive oil with 1 clove minced garlic and chili powder. Set aside. Mince onions, celery (reserving 2 stalks), carrots and garlic in a food processor til they resemble the size of ground turkey. In large pot (6L) heat 1 tbsp of olive oil, add onions and cook til translucent. Add celery, carrots and garlic. Cook for 5 min. Add mushroom pieces. Put kidney beans in food processor and mince til a paste. Add to pot. Stir in 2 cans of crushed tomatoes. Stir in honey, chipotle powder, cilantro and ground turkey. Simmer for as long as possible; flavour is better the next day. Serve with multigrain nacho chips. Recipe can be made vegetarian by omitting the turkey and halving the amount of spices. Recipe makes 15 services, so place leftover chili in Ziploc bags, lay flat and put in freezer. Warm for a quick meal. Submitted by Crystal McCullough of "Move It To Lose It"