Main course

60 g vegetable oil spray (non-stick) 340 g frozen spinach, thawed) 475 g brown rice (cooked) 2 Tbsp olive oil 240 mL egg-whites 65 g mozzarella cheese (shredded) 240 mL milk (low-fat) 1/2 medium onion (chopped) 1/4 tsp oregano 1/4 tsp thyme (dried) 1/4 tsp rosemary (dried) 1/2 tsp Worcestershire sauce Read more
30g parmesan cheese (grated) 1 tsp flour, all-purpose 3 thyme sprigs (leaves removed and crushed) 4 units fish fillets (white fish, 168 g each) 1 medium onion (chopped) 190 g halved mushrooms 1 garlic clove (crushed) 75 g green onions (finely sliced) Read more
8 slices whole wheat bread 120 mL plain low-fat yogurt 2 tsp fresh dill, chopped or 1 tsp dried dill 75 g cucumbers, chopped 40 g onion, chopped 1/8 tsp black pepper 230 g turkey breast, thinly sliced Additional cucumber slices, as desired 1/8 tsp salt (optional)   Read more
1 cucumber (keep 1/4 for garnish) 2 ripe mangoes (keep one half of one mango for garnish) 2 Tbsp chopped onion 1 jalapeño pepper, finely diced (optional) Juice from one fresh lime 120 mL water 2 containers plain, low-fat Greek yogurt 60 mL fresh chopped cilantro Read more
1 sweet or yellow onion (thinly sliced) 2 Tbsp vegetable oil 450 g mushrooms (sliced) 190 g brown rice 60 mL dry white wine 480 mL vegetable broth 240 mL water 225 g frozen peas 25 g Parmesan cheese   Read more
Blue cheese and chicken baked potatoes
350 g boneless, skinless chicken breast 250 mL water 4 medium–sized potatoes 3 Tbsp hot pepper sauce 60 mL milk 60 mL fat-reduced sour cream 2 tbsp margarine 25 g crumbled blue cheese 2 green onions 4 celery stalks 2 medium tomatoes Read more
1 can (420 g) red or pink salmon 75 g chopped red pepper 2 green onions, chopped 8 crackers, unsalted, crushed 2 tsp lemon juice 2 egg whites, whisked 2 Tbsp plain low-fat yogurt 1/4 tsp ground black pepper 4 hamburger buns or soft wholegrain buns 2 tomatoes (sliced 8 iceberg lettuce leaves Read more
450 g whole grain spaghetti 1 package (ca. 280 g) frozen spinach, thawed, well drained 2 Tbsp olive oil 25 g grated Parmesan cheese 2 Tbsp chopped parsley 2 cloves garlic 1/2 tsp dried basil 1/2 tsp salt 2 Tbsp butter melted 80 mL water 60 g crumbled feta cheese   Read more
1 onion (peeled and chopped) 1 Tbsp olive or vegetable oil 2 cloves garlic (peeled and finely chopped) 3 carrots (diced into small pieces) 1 potato (diced into small pieces) 1 celery stalk (diced into small pieces) 1 zucchini (diced into small pieces) 400 g canned, diced tomatoes (including liquid) 100 g lentils 2000 mL water 1 cube chicken bouillon Read more
Shrimp & quinoa salad
400 g fresh broccoli 1 yellow or red bell pepper 1 garlic clove (finely chopped) 350 g fresh or frozen large raw shrimp (peeled and deveined) Ca. 300 g cups dry quinoa (cooked according to package directions 1/2 tsp dried thyme leaves 1/2 tsp ground black pepper   Lemon Vinaigrette: Read more


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