Main course

60 g sliced unsalted almonds 1 large onion, diced 120 g sliced mushrooms 700 mL milk 1 tsp salt ½ tsp pepper 1/8 tsp powdered ginger 450 g unsweetened pineapple chunks, drained 2 tsp cornstarch 80 g cooked skinless chicken, cubed 600 g cooked rice Parsley as garnish Read more
400 g dried fettuccine 300 g green beans, trimmed, finely shredded lengthways 160 g low -fat cream cheese 95 g can salmon (in water) 6 tsp baby capers, drained 3 Tbsp lemon juice Ground black pepper, to taste 2 lemons, cut in wedges Read more
200 g Penne (or similar pasta) 500 g broccoli florets 30 g Oil spray 2 Tbsp butter 30 g flour 1 clove garlic, crushed 1 pinch dried red chili flakes 500 mL milk 185 g canned tuna in water, drained, flaked 2 tbsp oil-free sun-dried tomatoes, sliced 50 g grated mozzarella cheese Fresh basil Read more
250 g cherry tomatoes 3 eggs 3 egg whites, extra 200 g low-fat ricotta 120 mL lite sour cream 2 tbsp chopped fresh oregano 2 cloves garlic, crushed Read more
1 tsp vegetable oil 95 g chopped onion 1 minced garlic clove 1.5 L water or chicken broth or 4 tsp of cubes chicken bouillon 480 g package tofu (calcium-set), silken, patted dry and cut 2 chopped tomatoes 3 chopped green onions (optional) 600 g fresh spinach leaves, washed and dried, torn or cut (if large) or 1 box frozen chopped spinach, thawed and squeezed dry 1 Tbsp (15 mL) soy sauce Read more
  2 medium zucchini 4 medium carrots 300 g chopped broccoli 280 g cheddar (or Gruyère) cheese, low-fat  ½ tsp oregano  ¼ tsp black pepper  ¼ tsp garlic powder  ¼ tsp onion powder Read more
2 large onions 1 green bell pepper 3 garlic cloves 2 fresh, diced jalapeno chilies 2 Tbsp (30 mL) vegetable oil 1 Tbsp chili powder 1 Tbsp ground cumin 1 can whole tomatoes 2 medium zucchini - 2 medium summer squash 1 can rinsed kidney beans 50 g chopped, fresh cilantro (or coriander) Salt and pepper to taste Read more
3 eggs, lightly beaten  1 Tbsp (15 mL) soy sauce  140 g firm tofu (calcium-set) drained and finely cubed ¼ tsp honey  1 Tbsp (15 mL) sesame oil  3 large fresh mushrooms, sliced  2 green onions, chopped Read more
16 large shrimp, uncooked, deveined 3 large limes 2 cloves garlic, crushed and peeled ¼ tsp black pepper 2 tsp (10 mL) olive oil 2 Tbsp fresh cilantro, cleaned and chopped 10 medium cherry tomatoes, rinsed and dried 10 small white-button mushrooms, wiped clean and stems removed Read more
1 L water 240 g corn meal (or polenta, uncooked) 1 can whole kernel corn mixed with red peppers 1 can green chiles 1/2 tsp salt 15 g margarine or but 400 g cheese (Cheddar or similar), low-fat, shredded 1 can black or pinto beans Garnish cilantro sprigs 1 red bell pepper (cut into rings)   Read more


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