STARTERS
Spinach and feta pita bake
- Preparation: 10 min
- Cook: 12 min
- Ready in 22 min
Ingredients:
- 1 tub of sundried tomato pesto
- 6 whole pita breads
- 2 Roma (plum) tomatoes, chopped
- 1 bunch spinach, rinsed and chopped
- 4 fresh mushrooms, sliced
- ½ cup crumbled feta cheese
- 2 tablespoons crumbled feta cheese
- 3 tablespoons olive oil
- Ground black pepper to taste
(* You can also add fresh herbs such as rosemary)
Method:
- Preheat the oven to 350 degrees F (175 degrees C).
- Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet. Top pitas with tomatoes, spinach, mushrooms, feta cheese, and Parmesan cheese; drizzle with olive oil and season with pepper.
- Bake in the preheated oven until pita breads are crisp, about 12 minutes. Cut pitas into quarters.
Cherry chicken lettuce wraps
- Preparation: 15 min
- Cook: 10 min
- Ready in 25 min
Ingredients:
- 2 tablespoons canola oil, divided
- 570g skinless, boneless chicken breast halves, cut into bite-size pieces
- 1 tablespoon minced fresh ginger root
- 2 tablespoons rice vinegar
- 2 tablespoons teriyaki sauce
- 1 tablespoon honey
- 450g dark sweet cherries, pitted and halved
- 1 ½ cups shredded carrots
- ½ cup chopped onion
- 13 cup toasted and sliced almonds
- 12 lettuce leaves
Method:
- Heat 1 tablespoon oil in a large skillet over medium-high heat. Saute chicken and ginger in hot oil until chicken is cooked through, 7 to 10 minutes. Set aside.
- Whisk vinegar, teriyaki sauce, remaining 1 tablespoon oil, and honey together in a bowl. Add chicken mixture, cherries, carrots, green onion, and almonds; toss to combine.
- Spoon 1/12 the chicken/cherry mixture onto the center of each lettuce leaf; roll leaf around filling and serve.
MAINS
Braised balsamic chicken
- Preparation: 10 min
- Cook: 25 min
- Ready in: 35 min
Ingredients:
- 6 skinless, boneless chicken breast halves
- 1 teaspoon garlic salt
- Ground black pepper to taste
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 1 can diced tomatoes
- ½ cup balsamic vinegar
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried rosemary
- 12 teaspoon dried thyme
Method:
- Season both sides of chicken breasts with garlic salt and pepper.
- Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
- Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Serve with rice, mashed potatoes or salad for a healthier option.
Penne pasta with spinach and bacon
- Preparation: 10 min
- Cook: 15 min
- Ready in: 25 min
Ingredients:
- 1 packet penne pasta (500g)
- 2 tablespoons olive oil, divided
- 6 slices bacon, chopped
- 2 tablespoons minced garlic
- 1 can diced tomatoes
- 1 bunch fresh spinach, rinsed and torn into bite-size pieces
Method:
- Bring a large pot of lightly salted water to a boil. Add the penne pasta, and cook until tender, 8 to 10 minutes.
- Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Place bacon in the skillet, and cook until browned and crisp. Add garlic, and cook for about 1 minute. Stir in the tomatoes, and cook until heated through.
- Place the spinach into a colander, and drain the hot pasta over it so it is wilted. Transfer to a large serving bowl, and toss with the remaining olive oil, and the bacon and tomato mixture.
DESSERTS
Easy carrot cake (no icing)
- Preparation: 20 min
- 40 min
- 1 hour
Ingredients:
- 6 egg whites
- 1 1/3 cups white sugar
- 1 cup applesauce
- 1 cup low fat milk
- 1 ½ teaspoons vanilla extract
- ¼ teaspoon ground cloves
- ½ teaspoon ground nutmeg
- 1 tablespoon ground cinnamon
- 2 teaspoons baking soda
- 1 cup whole wheat flour
- 1 cup all purpose flour
- 1 can crushed pineapple with juice
- 2 cups shredded carrots
- ½ cup chopped walnuts
- ½ cup raisons
Method:
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9X13 inch pan with non-fat cooking spray.
- In large mixing bowl, beat egg whites. Slowly beat in sugar, then applesauce, skim milk, and vanilla. Stir in cloves, nutmeg, cinnamon, baking soda, and flour. Stir in, one ingredient at a time, pineapple (with juice), carrots, walnuts, and raisins. Pour into the prepared pan.
- Bake for 35 – 40 minutes in the preheated oven. It is done when toothpick inserted in center comes out clean.
Cake can be topped with butter cream, or cream cheese icing for a healthier option
Healthier soft oatmeal cookies
- Preparation: 15 min
- Cook: 10 min
- Ready in: 1 hour 30 min
Ingredients:
- 1 cup butter, softened
- ½ cup white sugar
- ¾ cup packed brown sugar
- 2 eggs
- 1 teaspoon vanilla extract
- 1 cup all purpose flour
- 1 cup whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon salt
- 2 teaspoons ground cinnamon
- 1 cup diced, pitted dates
- 3 cups rolled oats
Methods:
- Beat butter, white sugar, and brown sugar with an electric mixer in a large bowl until smooth. Add eggs, one at a time, allowing each egg to blend into the butter mixture before adding the next. Beat in vanilla extract. Combine all-purpose flour, whole wheat flour, baking soda, salt, and cinnamon in a separate bowl; stir into butter mixture. Fold in oats and dates. Cover and chill dough for at least one hour.
- Preheat oven to 375 degrees F (190 degrees C). Grease two baking sheets.
- Roll dough into walnut-sized balls and place 2 inches apart onto baking sheets. Flatten each cookie with a large fork.
- Bake in preheated oven until cookies are golden brown, 8 to 10 minutes. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
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