Low in calories

450 g asparagus, cooked 600 g rocket (ruccola), washed 3 tomatoes, sliced 2 Tbsp capers, drained 3 Tbsp grated parmesan cheese 200 g hot-smoked salmon 600 g sliced new potatoes 3 tbsp low-fat French dressing 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
  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
360 g  Neufchatel cheese, softened (or other cream cheese) 240 mL strawberry yoghurt  1 Tbsp sugar  1 tsp vanilla  ¼ tsp salt  200 g (approximate) fresh strawberries, sliced 150 g orange sections, cut in half  1 can crushed pineapple, drained   (or fresh) 75 g dried currants  Salad greens 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 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
1 tsp olive oil 1 onion, finely chopped 1 clove garlic, finely chopped 1 potato, peeled, diced 1 head of cauliflower, chopped 450 g chicken stock 80 g blue cheese, crumbled Ground black pepper, to taste Read more
1 small can of tuna (in water), ca. 200 g 1 shallot, finely diced 1 hand full parsley, finely chopped 2 sardines, finely chopped 50 g tofu (calcium-set) finely chopped 50 g quark (or use fromage blanc or fromage frais) 100 g cottage cheese Ground pepper to taste 4 slices of dark sesame bread or whole wheat bread 1 hardboiled egg (sliced, as garnish)   Read more

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