0 857
    Nutrition Facts
    Very Veggie Minestrone
    Amount Per Serving
    Calories 184 Calories from Fat 36
    % Daily Value*
    Total Fat 4g 6%
    Saturated Fat 1g 5%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Cholesterol 4mg 1%
    Sodium 644mg 27%
    Potassium 568mg 16%
    Total Carbohydrates 29g 10%
    Dietary Fiber 7g 28%
    Sugars 6g
    Protein 10g 20%
    Vitamin A 25%
    Vitamin C 28%
    Calcium 6%
    Iron 12%
    * Percent Daily Values are based on a 2000 calorie diet.
    Very Veggie Minestrone РРOlive Oil, Onion (chopped), Carrots (chopped), Celery (chopped), Tomatoes (crushed), Chicken Stock (homemade or low-sodium prepared), Macaroni (cooked soup pasta or macaroni), Broccoli Florets, Red Kidney Beans (red kidney beans, rinsed and drained), РHeat oil over medium heat in a large saucepan. Add onions and saut̩ for 5 minutes. Add the rest of the vegetables except broccoli, along with the stock and tomatoes. Simmer 25 minutes till all veggies are tender. Add the broccoli and simmer another 10 minutes. Add the beans and pasta, heat through, and serve. Makes 4 cups of soup.

      0 803
      Nutrition Facts
      Brown Rice and Lentils
      Amount Per Serving
      Calories 484 Calories from Fat 90
      % Daily Value*
      Total Fat 10g 15%
      Saturated Fat 2g 10%
      Polyunsaturated Fat 2g
      Monounsaturated Fat 6g
      Sodium 1254mg 52%
      Potassium 134mg 4%
      Total Carbohydrates 86g 29%
      Dietary Fiber 9g 36%
      Sugars 1g
      Protein 14g 28%
      Calcium 7%
      Iron 17%
      * Percent Daily Values are based on a 2000 calorie diet.
      Brown Rice and Lentils – – Lentils (dry), Brown Rice, Olive Oil, Water, – Rinse lentils and discard any debris. Place lentils in a saucepan with water. Simmer for 20 minutes. Add the rice and cook another 30 minutes, until tender and all water is absorbed. Serve with a scoop of plain, full fat yogurt. Makes 2 cups (500 ml) rice and lentils.

        0 823
        Nutrition Facts
        Amount Per Serving
        Calories 1603 Calories from Fat 909
        % Daily Value*
        Total Fat 101g 155%
        Saturated Fat 38g 190%
        Polyunsaturated Fat 4g
        Monounsaturated Fat 37g
        Cholesterol 441mg 147%
        Sodium 2262mg 94%
        Potassium 1136mg 32%
        Total Carbohydrates 66g 22%
        Dietary Fiber 5g 20%
        Sugars 7g
        Protein 108g 216%
        Vitamin A 108%
        Vitamin C 135%
        Calcium 86%
        Iron 66%
        * Percent Daily Values are based on a 2000 calorie diet.

          0 754
          Nutrition Facts
          Sweet Potato Wedges
          Amount Per Serving
          Calories 160 Calories from Fat 27
          % Daily Value*
          Total Fat 3g 5%
          Saturated Fat 0.4g 2%
          Polyunsaturated Fat 0.3g
          Monounsaturated Fat 2g
          Sodium 108mg 5%
          Potassium 506mg 14%
          Total Carbohydrates 31g 10%
          Dietary Fiber 5g 20%
          Sugars 6g
          Protein 3g 6%
          Vitamin A 426%
          Vitamin C 6%
          Calcium 5%
          Iron 5%
          * Percent Daily Values are based on a 2000 calorie diet.
          Sweet Potato Wedges – – Sweet Potato, Olive Oil, Paprika, Italian Herb, – Slice potatoes lengthwise into 6-8 wedges. Toss with oil and spices. Pour onto a baking sheet lined with foil. Roast at 400°F (205°C) for 30 minutes until tender. Allow to cool before serving.

            0 876

            Grown ups & Lobster lovers

            Nutrition Facts
            Super Rich Lobster Pasta
            Amount Per Serving
            Calories 504 Calories from Fat 153
            % Daily Value*
            Total Fat 17g 26%
            Saturated Fat 8g 40%
            Polyunsaturated Fat 1g
            Monounsaturated Fat 6g
            Cholesterol 162mg 54%
            Sodium 1855mg 77%
            Potassium 888mg 25%
            Total Carbohydrates 44g 15%
            Dietary Fiber 3g 12%
            Sugars 4g
            Protein 43g 86%
            Vitamin A 12%
            Vitamin C 30%
            Calcium 16%
            Iron 16%
            * Percent Daily Values are based on a 2000 calorie diet.

            Super Rich Lobster Pasta – – onion (chopped), olive oil, tomatoes (chopped), heavy cream, Salt, Pepper, lobsters (the meat of 1-2 lobsters, chopped into chunks), linguine, parley (fresh chopped), – Saute onion in oil. Add chopped tomatoes and simmer 10 minutes. Add salt & pepper. Puree tomato mixture. Return to heat and add cream. Simmer 5 minutes. Add lobster meat and heat just till lobster is heated through. Meanwhile, prepare pasta according to package. Drain and toss cokked pasta with sauce. Top with parsley. Enjoy!

              0 1044

              This recipe is a bit labour-intensive up front. But once it’s made, it’s great cold in a picnic basket, or as a leftover dinner on a hot night. Yes, it’s got spinach in it…maybe a way to get your kids to eat it?

              Nutrition Facts
              Picnic Chicken Pinwheels
              Amount Per Serving
              Calories 1432 Calories from Fat 702
              % Daily Value*
              Total Fat 78g 120%
              Saturated Fat 24g 120%
              Polyunsaturated Fat 6g
              Monounsaturated Fat 23g
              Cholesterol 390mg 130%
              Sodium 1770mg 74%
              Potassium 1722mg 49%
              Total Carbohydrates 71g 24%
              Dietary Fiber 14g 56%
              Sugars 4g
              Protein 104g 208%
              Vitamin A 352%
              Vitamin C 95%
              Calcium 53%
              Iron 81%
              * Percent Daily Values are based on a 2000 calorie diet.
              Picnic Chicken Pinwheels – – tightly packed fresh spinach leaves, ricotta cheese, parsley (chopped fresh flat-leaf ), Egg (large), Parmesan cheese (freshly grated), Salt, Pepper, nutmeg (of grated ), garlic (mashed clove), chicken breasts (boneless, skinless, pounded flat), all-purpose flour, breadcrumbs, olive oil, Ketchup or store-bought (or homemade!), pine nuts (toasted pine nuts (optional)), – Make the filling: Bring 1/2-inch of water to a boil in a wide pot. Add the spinach and cook until it just wilts, about 1 minute. Drain the spinach well. let it cool. Use your hands to squeeze any water from the spinach and then set on a cutting board. Coarsely chop the spinach and then set in a medium bowl. Add the ricotta, the 1 egg, parsley, Parmesan cheese, garlic, salt, pepper and nutmeg, and optional pine nuts. Combine. Stuff the chicken: Place an equal amount of the ricotta filling in the centre of each breast that has been pounded flat. Fold 2 sides of each breast partially over the filling and then tightly roll it up to seal the filling inside. Place the flour, lightly-beaten eggs, and breadcrumbs on separate plates. Then dip chicken in: flour, eggs, crumbs. Place the oil in a large skillet set over medium, to medium-high heat. When hot, add the chicken, lightly brown on all sides, and then set on a foil-lined baking sheet, seam-side down. Bake the chicken 30-40 minutes, at 375 For until cooked through. Allow chicken to cool, before serving. Slice in disks, and serve with ketchup or tomato pasta sauce for dipping.