Red Bean Avocado Salad

(Serves 2)

Ingredients

  • 1 Tablespoon (20ml) Zesty Italian Dressing
  • 1/4 Red Onion
  • 1/2 Can Red Kidney Beans
  • 1/2 Can Garbanzo Beans
  • 1/2 Medium Tomato
  • 1/3 Avocado
  • 1/2 Cup (125ml) Carrot (shredded)

Directions

  1. Rinse kidney and garbanzo beans.
  2. Chop tomato into pieces.
  3. Dice onion.
  4. Mix all ingredients in a large bowl, top with dressing and serve.

Nutrition

Per serving:

  • Calories: 194
  • Protein: 7.8g
  • Carbohydrates: 27.3g
  • Fat: 6.9
  • Cholesterol: 0mg
  • Sodium: 290mg
  • Fibre: 10.5g

Chicken Caesar Wraps

(Serves 2)

Ingredients

  • 2 Cups (500ml) Caesar Salad Mix
  • 2 Tortilla Wraps (whole-wheat)
  • 2 4oz. Chicken Breasts (cooked)
  • 1 Tablespoon (20ml) Light Mayo
  • 1 Cup (250ml) Mushroom (sliced)
  • 1 Cup (250ml) Parmesan Cheese (shredded)

Directions

  1. Heat tortillas.
  2. Chop chicken and toss with salad.
  3. Mix mushrooms, cheese and a spoonful of mayo in with the salad and chicken.
  4. Roll up mix in heated tortillas and serve.

Nutrition

Per serving:

  • Calories: 385
  • Protein: 31.6g
  • Carbohydrates: 26.5g
  • Fat: 15.5
  • Cholesterol: 75.5mg
  • Sodium: 674.5mg
  • Fibre: 2.9g

Wardolf Salad

(Serves 2)

Ingredients

  • 1 Tablespoon (20 ml) Olive oil
  • 6 oz. Field Greens
  • 2 oz. Walnuts
  • 1 Apple
  • 1 Cup (250ml) Celery (diced)

Directions

  1. Chop walnuts, apple and celery.
  2. Toss chopped pieces with salad mix and olive oil.
  3. Serve.

Nutrition

Per serving:

  • Calories: 301
  • Protein: 6.6g
  • Carbohydrates: 13.4g
  • Fat: 27.2g
  • Cholesterol: 0mg
  • Sodium: 82mg
  • Fibre: 7.5g

Fresh Tomato Pasta

(Serves 2)

Ingredients

  • 1/4 Cup (62.5 ml) Parmesan Cheese (shredded)
  • 1 Clove Garlic
  • 1 Tomato
  • 2 Cups (500ml) Cooked Spaghetti
  • 1 Tablespoon (20 ml) Olive Oil

Directions

  1. Cook pasta.
  2. Chop tomatoes and cook with oil and garlic until tender.
  3. Mix tomatoes and pasta, top with Parmesan and serve.

Nutrition

Per serving:

  • Calories: 332
  • Protein: 11.8g
  • Carbohydrates: 44.2g
  • Fat: 12.2g
  • Cholesterol: 12.5mg
  • Sodium: 206.5mg
  • Fibre: 3.3g

Salmon Teriyaki With Pineapple

(Serves 2)

Ingredients

  • Water
  • 8 Pineapple Chunks
  • 1 Tablespoon (20 ml) Soy Sauce
  • 1 Teaspoon (5 ml) Sugar
  • 2 4 oz. Salmon Fillet
  • 2 Tablespoon (40 ml) Sake

Directions

  1. Sear salmon fillet in frying pan (couple of minutes for each side).
  2. Remove salmon from pan and add a splash of water, sake, a little sugar and soy sauce.
  3. When mixture is thick return salmon to frying pan with pineapple chunks and turn until done.
  4. Serve.

Nutrition

Per serving:

  • Calories: 290
  • Protein: 26.3g
  • Carbohydrates: 10.5g
  • Fat: 14.1g
  • Cholesterol: 71mg
  • Sodium: 357mg
  • Fibre: .5g

Veggie Burger

(Serves 2)

Ingredients

  • 4 Lettuce Leaf
  • 2 Burger Bun
  • 2/3 Cup (170 ml) Black Beans
  • 1/4 Onion
  • 1/4 Cup (62.5 ml) Rolled oats
  • Pepper to taste
  • Salt to taste
  • 1 Teaspoon (5 mg) Chili powder
  • 1 Small Egg

Directions

  1. Add all ingredients into a food processor until mushy (not including bun and lettuce).
  2. Remove and shape into burgers (add water or oats to mixture if needed).
  3. Cook in oil, about 3 minutes for each side.
  4. Service in bun with lettuce.

Nutrition

Per serving:

  • Calories: 327
  • Protein: 15.3g
  • Carbohydrates: 60.3g
  • Fat: 7.3g
  • Cholesterol: 106.5mg
  • Sodium: 635.3mg
  • Fibre: 8.3g

Steak Salad

(Serves 2)

Ingredients

  • Pepper
  • Salt
  • 8 oz. Flank Steak
  • 6 oz. Field Greens
  • 2 Tablespoon (40 ml) Olive oil
  • 1/4 Cup (62.5 ml) Lemon Juice

Directions

  1. Pan grill steak, 3-4 minutes each side.
  2. Sprinkle steak with salt & pepper then slice.
  3. Mix with salad, drizzle with olive oil and lemon then serve.

Nutrition

Per serving:

  • Calories: 412
  • Protein: 33g
  • Carbohydrates: 6.7g
  • Fat: 28.7g
  • Cholesterol: 81mg
  • Sodium: 112.3mg
  • Fibre: 4.2g

Broiled Halibut

(Serves 2)

Ingredients

  • Salt
  • Pepper
  • 2 4oz. Halibut Fillets
  • 12 oz. Low fat yogurt
  • 1/4 Cup (62.5 ml)  Lemon Juice
  • 1 Clove Garlic (crushed)

Directions

  1. Mix yogurt, lemon juice, garlic, salt and pepper in bowl.
  2. Line broiler pan with foil and place fillet with skin side down. Spread half of the yogurt sauce over fillets and place under broil until topping is golden.
  3. Serve with warm yogurt sauce as side.

Nutrition

Per serving:

  • Calories: 279
  • Protein: 39.6g
  • Carbohydrates: 17.2g
  • Fat: 5.8g
  • Cholesterol: 61mg
  • Sodium: 219mg
  • Fibre: .45g

Ham and Pasta

(Serves 2)

Ingredients

  • Black Pepper
  • 6 oz. Spinach
  • 1 Medium Tomato
  • 2 Garlic Cloves
  • 2 Cups (500ml) Cooked Pasta
  • 1 Cup (250ml) Lean Diced Ham
  • 1 Tablespoon (20ml) Olive Oil
  • 1/2 Cup (125ml) Garlic Cloves

Directions

  1. Heat olive oil in frying pan and add ham, cook for about 6 minutes.
  2. Add onions to pan with ham for another 2 minutes.
  3. Next add garlic (minced).
  4. Chop tomato.
  5. Just before serving, add tomatoes and spinach.
  6. Toss with pasta and season with pepper.

Nutrition

Per serving:

  • Calories: 456
  • Protein: 29.7g
  • Carbohydrates: 50.7g
  • Fat: 14.6g
  • Cholesterol: 63.5mg
  • Sodium: 111mg
  • Fibre: 5.7g

Crab Tostados

(Serves 2)

Ingredients

  • 1 Lime
  • 1 Cup (250ml) Salsa
  • 2 Cup Crab meat (boiled)
  • 1/2 Cup (125ml) Guacamole
  • 6 Crisp Corn Tortillas

Directions

  1. Heat tortilla in microwave for about 20 seconds.
  2. Add guacamole to tortilla, then crab meat, then salsa.
  3. Squeeze of lime and serve.

Nutrition

Per serving:

  • Calories: 525
  • Protein: 19.5g
  • Carbohydrates: 83g
  • Fat: 21.1g
  • Cholesterol: 30mg
  • Sodium: 1548mg
  • Fibre: 8.5g