Recipes
Week One
PHILLY BEEF SANDWICH
2.5oz thinly sliced beef
3 tbsp BBQ sauce
1/2 tsp Worcestershire sauce
3 slices each peppers & onion
2 tsp cheddar cheese
1 whole grain bun
- Cook beef until just done - 5 minutes. Add Worcestershire sauce Remove
- Sautee veggies. Add BBQ sauce & beef with juices. Heat thoroughly
- Put in whole grain bun & sprinkle with cheese
1 can (19 oz or 540mL) chick peas
1 tomato, diced
1 field cucumber, diced
1/3 cup light Italian dressing
- Rinse chick peas thoroughly
- Combine chick peas with all ingredients
- Refrigerate overnight for maximum flavour
1 cup rice
1/2 cup chicken stock
1/2 cup salsa
- Bring salsa & chicken stock to a boil on stove top.
- Add rice. Simmer & cover for 15-20 minutes.
- Let sit 5 minutes before serving
1 sweet potato, wedge cut
Olive Oil
Pumpkin Pie Spice
- Peel and prepare wedge cut sweet potatoes
- Drizzle with olive oil and sprinkle with pumpkin pie spice
- Bake at 350 F until golden brown
1 zucchini, sliced in half lengthwise
1/2 tomato, diced
1 clove garlic, minced
1 green onion, diced
1 tsp olive oil
parmesan cheese
- Cut zucchini in half lengthwise and hollow out centre seeds to form a boat
- Combine tomato, green onion, garlic, olive oil for filling
- Fill hollowed boat with tomato filling and sprinkle with parmesan cheese
- Bake at 350 F for approx 10 mins until cheese is golden brown
1 can tuna packed in water
2 tbsp light mayonnaise or whipped dressing
1 stalk celery, finely diced
2 tsp shredded cheddar cheese
1 whole grain bun or 2 sliced whole grain bread or 1 whole grain tortilla
- Drain tuna and combine with mayonnaise or dressing, celery, and shredded cheddar cheese for filling
- Fill bun/tortilla/bread with tuna filling
Lettuce
tomatoes
Fresh garden vegetables (cucumber, zucchini, eggplant, onion, bean sprouts etc.)
1 oz cheese slice
- Combine all ingredients and wrap in whole grain tortilla
2.5oz turkey
lettuce
tomato
1 oz cheese slice
3 slices whole grain bread
- Layer all ingredients between 3 slices of whole grain bread
Week Two
EGG SALAD SANDWICH
2 hard boiled eggs, peeled and smashed
2 tbsp light mayonnaise or whipped dressing
1 green onion, diced
pinch of dill
1 whole grain bun or 2 slices whole grain bread
- Combine all ingredients and fill whole grain bun or 2 slices whole grain bread
2.5 oz roast beef, shaved or thinly sliced
1 tbsp light mayonnaise or whipped dressing
1/2 tsp prepared horseradish
2 slices dark rye bread
- Combine light mayonnaise or dressing with horseradish and spread over 1 slice of dark rye bread
- Layer with roast beef and 2nd slice of dark rye bread
2.5oz turkey
lettuce
tomato
1 tbsp light ranch dressing
1 whole grain tortilla
- Layer all ingredients and wrap in whole grain tortilla
1.5 cups cooked pasta
2.5oz chicken, diced
3 tbsp tomato basil sauce
3 tsp BBQ sauce
2 tbsp mixed frozen veg, blended
Or
3 slices each green, & red pepper & onion chopped or blended
- In chopper, blend veggies, tomato sauce & bbq sauce.
- Add chicken & noodles
- Heat thoroughly in a 350 F oven for 20 to 30 minutes
1/2 green pepper, cut in chunks
1/2 red pepper, cut in chunks
1/2 onion, cut in chunks
olive oil
- Alternate chopped vegetables on wooden skewer (makes 2 skewers)
- Brush with olive oil
- Grill until vegetables are toasted lightly
2.5 oz Life Choices organic chicken strips
1 tbso light Caesar dressing
1 whole wheat tortilla, with romaine lettuce
or serve over garden tossed salad
- Cook chicken strips as per instructions
- For Wrap: Combine chicken strips, romaine lettuce, and light Caesar dressing and wrap in whole wheat tortilla
- For Salad: Layer chicken strips over garden tossed salad and add light Caesar dressing
2 Potatoes, diced with skin left on
1/2 tsp light margarine
1/2 cup low fat milk
- Boil potatoes until tender
- Mash potatoes with margarine and milk
- Season to taste
1/2 cup Spanish rice (see recipe above)
2 tbsp salsa (+ 1tbsp for topping)
1/2 tbsp fat free sour cream
1 tsp light cream cheese
1 tsp shredded cheddar cheese (for topping)
1 tsp hot sauce
2 tbsp black beans, rinsed, drained & blended
2 tbsp water
1 tsp each garlic powder & chili powder
2 slices each red pepper, green pepper & onion blended
1 10" whole wheat tortilla
Option to add: 2.5oz steak, thinly sliced
- In a skillet, saute vegetables.
- Blend the black beans, sauteed veggies, water, garlic & chili powder.
- Combine the mixture and add steak if desired. Set aside
- Blend salsa, sour cream, cream cheese, hot sauce & cheddar until smooth
- Spread the cheese mixture over the tortilla.
- Add the Spanish rice in the middle & top with the bean & vegetable mixture. Wrap.
- Line the enchiladas in a sprayed pan & top with salsa & cheese
- Bake at 350 F for 15 minutes or until heated thoroughly
