Open-Faced Salsa Burgers

Open-Faced Salsa Burgers Serves 4. 1 serving equals 1 protein, 1½ Starch and 1 Extra. Ingredients 454 g ground beef (lean)½ tsp. black pepper 1 tsp. garlic powder ½ tsp. cumin 1 tsp. chili powder 1 large...

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Ham and Egg Breakfast Sandwich

Serves 2. 1 serving (one sandwich) = 1½ Protein, 2 Starch, ½ Veg. Start the day with a healthy sandwich on a whole wheat English muffin, a healthy carb! Read more →

Chicken Marengo

Make Chicken Marengo tonight, flavoured with a splash of white wine. Serves four. One serving equals 1 protein and 1 ½ vegetables. 35 minutes total preparation time. Read more →

Balsamic Dressing

Balsamic Dressing Serves 4. 1 serving (2 tablespoons) equals 1 Fat, ½ Extra   Ingredients 3 Tbsp extra virgin olive oil4 Tbsp balsamic vinegar1 Tbsp lemon juice1 clove garlic, minced1 Tsp Italian seasoningPinch of salt & pepper...

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Spicy Veggie Rice

Dive into your spice cupboard to make this lively side dish. This Spicy Veggie Rice recipe serves 4. Read more →

Orange Rice Pudding

Orange Rice Pudding is a unique, fresh-tasting dessert idea. Serves four. One serving equals 1 free exchange OR 1/4 protein, 1 starch, 1/4 fruit and 1 fat. Read more →

Pineapple Chicken Salad

Make Pineapple Chicken Salad! Serves two. One serving equals 1 protein, 1 ¾ vegetables, 1 fruit and ½ dairy. Read more →

Peanut Butter Cookies

Peanut Butter Cookies Makes 16 cookies 1 serving (one cookie) equals: 1 Free Exchange   Ingredients 1 cup peanut butter (low-fat/low sodium) ¼ cup stevia natural sweetener 1 medium egg (whole) Instructions Combine all ingredients...

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Italian Turkey & Rapini Pasta

Italian Turkey & Rapini Pasta Serves: 4  1 serving equals:  ½ Protein, 1 Starch, ¾ Vegetable, ¾ Fat Ingredients 2 cups whole wheat fusilli pasta 1 tbsp olive oil10 oz ground turkey½ tsp poultry seasoning1½ cups...

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Baked Apples Recipe

Baked Apples Serves 2. One serving = 1 fruit.   Ingredients 2 small apples ½ tsp. cinnamon   How You Prepare It Preheat oven to 350°. Core apple. Sprinkle with cinnamon. Wrap in aluminum foil....

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Crispy Chicken Nuggets Recipe

Crispy Chicken Nuggets Serves 4. 1 serving = 1 protein, 1 starch, 1 fat Ingredients 2 cups homemade bread crumbs  1 tsp. paprika 1 tsp. black pepper 20 oz. boneless, skinless chicken breast 4 tsp. olive...

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Cinnamon French Toast Recipe

Cinnamon French Toast Serves 1. 1 serving = ½ protein, 1 starch, ½ dairy, 1 fat Ingredients 2 egg whites ½ cup skim milk ¼ tsp cinnamon ¼ tsp vanilla extract 1 tsp butter or margarine...

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Eggplant Mozzarella Recipe

Eggplant Mozzarella Serves 4. 1 Serving = ¼ protein, ½ vegetable, ½ starch, 1 dairy, 1½ fats, ½ free exchange   Ingredients 1 small eggplant 1 egg, beaten ½ cup bread crumbs ½ tsp basil ½ tsp oregano ½...

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Chicken Gyros Recipe

Chicken Gyros Serves 4. 1 Serving = ¼ protein, ½ vegetable, 1 starch, 1 free exchange Ingredients ½ cup fat-free mayonnaise¼ tsp garlic powder 2 regular pitas 5 oz. cooked chicken breast, cut into strips1 cup...

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Italian Red Snapper

Italian Red Snapper Serves 4. 1 Serving = 1 protein and ½ vegetable.   Ingredients 4 red snapper fillets, 5 oz. each 2 oz. dry white wine ¼ cup lemon juice, freshly squeezed ½ tsp oregano,...

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Grilled Veggie Pasta Salad

Grilled Veggie Pasta Salad A perfect summer side or main dish. Serves 4. 1 Serving = ½ starch, 3 vegetables, ½ fat, ¼ free exchange and ¼ dairy. Ingredients 7 cups Roma (plum) tomatoes, cut into...

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Juicy Grilled Peaches

Juicy Grilled Peaches Try this unexpected, low-cal side dish at your next barbecue! Serves 4. 1 Serving = 1 fruit   What You Need 4 small peaches 2 tsp cinnamon   How You Prepare It Preheat...

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Chicken Burgers

Chicken Burgers Try this tasty, delicious, low-cal entree at your next barbecue! 1 Serving = 1 ¼ protein and 1 starch   What You Need 16 oz ground chicken 2 tsp garlic powder 2 tsp...

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Fruit and Yogurt Parfait

Mother's Day Fruit and Yogurt Parfait! Craving something delicious and light? Parfaits make for a great breakfast or an early morning snack. Serving Size: 1 parfait 1 Serving = 1 fruit, 1 dairy, ½ starch,...

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French Toast

Mother's Day French Toast! Serving Size: 2 slices 1 Serving = 1 protein, 1 starch, 1 fruit, 1 extra What You Need ½ cup egg substitute 1 Tbsp skim milk 2 slices light (diet) bread...

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Turkey Sausage

Mother's Day Turkey Sausage! Serving Size: 1 patty (recipe makes 4) 1 Serving = 1 protein What You Need 20oz ground turkey breast ¼ tsp cayenne pepper ½ tsp dried sage ¼ tsp lite salt...

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Veggie Omelet Bake

Mother's Day Veggie Omelet! Serving Size: 1 Omelet 1 Serving = 1 protein, 1 vegetable, 1 dairy  What You Need 2 eggs 2 Tbsp skim milk ½ cup cooked broccoli, chopped 1 small tomato, cut...

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Superbowl Lemon Basil Boneless Wings

Lemon Basil Boneless Wings Serves 8 One serving equals 1 protein, 2 starches, 2 Fats Ingredients 8 - 5 oz. Boneless, skinless chicken breasts, cut into 2-inch pieces 1 Lemon, juiced 1 tsp Salt 1 tsp...

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Touchdown Tzatziki Dip

Touchdown Tzatziki Dip Serves 8 One serving equals ½ Dairy and ½ Vegetable. Ingredients: 3 cups (500mL) plain nonfat yogurt 3 medium cucumbers, peeled and shredded 3 garlic cloves, minced 2 Tbsp (30mL) lemon juice...

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SuperBOWL Fish Tacos - Without Tacos!

SuperBOWL Fish Tacos - Without the Taco! Serves 2 One serving equals 1 protein, ½ starch, 2 ½ vegetables, 1 fat, 1 extra Ingredients 10 oz. (284g) Mahi Mahi 1 tsp chili powder ½ teaspoon...

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Touchdown Layered Dip

Touchdown Layered Dip Serves 4 One serving equals ¼ protein, ½ starch, ½ vegetable, 1 ¼ dairy, 1 fat Ingredients 1 cup avocado, mashed 6 oz. Greek yogurt (plain, 1% or non-fat) ¾ cup black...

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Classic Eggnog

The holiday season can be deadly when it comes to your weight loss goals...if you let it. It does not mean you should deprive yourself of the yummy, delicious goodness either! What if we told...

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