2 x 420g (cans) cooked kidney beans 1/2 large onion, chopped 1/2 tbsp oil 1 stalk celery, finely chopped 400g can chopped tomatoes 80 mL tomato paste 1 1/2 tsp ground cumin 1/2 tsp chili powder a pinch oregano 2 tsp soy sauce 1/2 tsp sugar Squeeze of lemon juice 50-60g Edam cheese, grated 100 g Low-fat sour cream to garnish   Salsa Read more
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
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
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
Chick peas with cumin and tomato
2 Tbsps (30ml) vegetable oil 1 tsp cumin seeds 1/2 tsp chilli powder 1/2 tsp salt 2 tomatoes, chopped 400 g canned chickpeas, drained 1 Tbsp (15ml) lemon juice 1 onion, chopped Read more
Pearl Barley and Broccoli Salad
Ingredients 150 g½  1 1½  450 ml180 g  80 g  60 g pearl barleyOnion with a clove stuck to it Garlic clove - cut in half branch fresh thymeBay leafwaterAmerican broccolifeta cheese - mincedblack olives - sliced Read more
Chicken breasts baked with cheese
Ingredients 1500 g400 g43 tbsp150 ml2 tbsp250 g2 small oniontomatoesfresh mushroomschicken breasts of ca. 125 g each, without skinPepperolive oilSaltPaprika powderchicken broth Read more
Ingredients 480 g120 g2 tbsp100 g2 tsp3/4 tsp1/2 tsp cod or haddock filletscreamtomato puréegrated cheesepotato-floursaltthyme   Read more
Ingredients Pasta Filling 2 cups1 tsp1 tbsp flour1 eggsaltoil 300 g1 tsp1 tsp  Read more
Ingredients 500 g    2 tsp1/2 tsp1/2 tsp flat leaf parsley, finely chopped1 medium onion, finely chopped4 medium tomatoes, finely choppedsalt (up to taste)cinammonblack pepper 100 g1 tbsp1 cup30 g Read more


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