 Ingredients:
8 servings Nutritional Information: Per serving: 232 calories, 18 g protein, 18 g carbohydrate, 9 g fat, 1.6 g saturated fat
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 16 colossal shrimp 1/3 cup olive oil Juice of one lemon Juice of one lime 3 scallions, ends and tips discarded, thinly sliced 1 jalapeno pepper, stemmed and seeded, finely chopped 1 large garlic clove, minced 1/4 cup fresh cilantro leaves, coarsely chopped 2 teaspoons finely grated lemon zest 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon sea salt 1 teaspoon freshly ground black pepper Preparation: Carefully loosen the shrimp bodies from their shells without disconnecting at the tail. Return shrimp to the shell and place in a bowl. Combine olive oil, lemon and lime juice in another bowl. Add remaining ingredients to the oil and stir to combine. Pour over shrimp. Coat the shrimp with the marinade. Place in refrigerate for one hour. Preheat oven to 200 C. Remove shrimp from marinade; discard liquid. Arrange in one layer in baking pan. Roast shrimp in oven until the shells brighten in color, and the shrimp are just cooked through, about 15 minutes. Serve with rice or toss with linguine.  Wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. Ingredients 1 teaspoon olive oil ¼ cup finely chopped onion ¼ cup finely chopped carrot ¼ cup finely chopped celery 1 garlic clove, minced ½ teaspoon dried thyme ¼ cup dried cranberries 1 cup low-sodium chicken broth ¾ cup wild rice, rinsed under cold water Directions Heat olive oil in a saucepan. Add onion, carrot, celery, and garlic, and sauté until softened. Add thyme, dried cranberries, and broth. Add rice to the vegetables and cook about 30 minutes. Serve as a side dish.  A delicious basic omelette minus the fat and cholesterol Ingredients 3 egg whites 2 teaspoons chopped fresh dill pepper 1/2 cup thinly sliced fresh spinach 1 tomato, chopped 2 tablespoons grated light Cheddar cheese Directions Whisk the egg whites, 1 teaspoon water, dill and pepper in a medium bowl until soft peaks form. Toss the spinach, tomato and Cheddar in a bowl. Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the egg whites begin to set on the bottom. Lift up the edge of eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath. Cook until the egg whites are almost set and the bottom is just lightly browned. Spread the spinach filling over half the omelette, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve! calories 113, calories from fat 27, fat 3 g, , carbohydrate 5 g, fibre 2 g, , protein 15 g.  A healthy way to eat chicken parmesan! Ingredients 5 oz. boneless skinless chicken breast 1/3 cup Fiber cereal 1/4 cup Egg white 3/4 tsp. reduced fat grated parmesan cheese 1 oz. shredded fat-free mozzarella cheese 1/3 cup canned tomato sauce oregano, salt and pepper Directions Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs. Place crumbs in one small dish and Egg whites in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with Egg white, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 to 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Serving Size: 1 chicken breast Calories: 295 Fat: 3.5g Carbs: 27g Fiber: 11g Protein: 46.5g  Turkey Chili
1 pound lean ground turkey breast 1 small onion, chopped 2 celery stalks, chopped 1 medium bell pepper, seeded and chopped 3 (15 ounce) cans no-salt added dark red kidney beans, drained 3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained 1 cup water 1/4 cup vinegar 2 tablespoons chili powder 1 teaspoon ground cumin 1 teaspoon dried parsley 1 teaspoon dried basil 1/2 cup red wine Heat a large stockpot over medium-high heat until hot. Add ground turkey breast and chopped onion and cook until browned. Remove from heat and drain in a colander. Spray stockpot with nonstick cooking spray. Add celery and bell pepper and cook until tender. Add the cooked turkey and onions. Add the remaining ingredients and bring to boil. Reduce heat and simmer on low heat for 30 minutes. 8 Servings 266 calories per person Fat 2 g Protein 24 g carbs 39 g  Maple lime salmon with cilantro couscous
1/4 cup whole-wheat couscous 1/4 cup water 1/4 cup cilantro, chopped Salt and pepper 1 Tbsp. maple syrup 1 lime, juiced 4 oz. salmon 1 cup fresh broccoli 1 tsp. olive oil Put salmon on foil-lined cookie sheet. Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork. Bring water and couscous to boil, remove from heat and cover for 12 minutes.Wok the broccoli quick. Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil. |
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