Overnight Swiss Oats & Fruit

1 1⁄2 cups of oats (quick cooking or old-fashioned) 1 1⁄4 cups skim or 1 % milk or soy milk 2 Tbsp. honey 1⁄2 Tsp. vanilla 1⁄2 Tsp. ground cinnamon 3 cups of any variety of fresh or dried fruit Sliced bananas Sliced strawberries Blueberries Raspberries Chopped apple Raisins Dried cranberries Dried apricots, chopped Dried […]

Honey Glazed Pork Tenderloin

2 1 lb. pork tenderloins, trimmed of any excess fat Marinade 3 tablespoons light/reduced sodium soy sauce 3 tablespoons fresh orange juice 3 tablespoons rice vinegar 2 tablespoons honey 1 1⁄2 tablespoons olive oil 1 teaspoon Chinese five-spice powder (available at most major markets or Asian specialty stores) In a large bowl, combine the marinade […]

Herbed Chicken Bites

1⁄4 cup plain dried bread crumbs 2 tablespoons grated Parmesan cheese 1 tablespoon all-purpose flour 1 teaspoon dried oregano 1 teaspoon dried basil 1/8 teaspoon ground white pepper 2 tablespoons low-fat (1%) milk 1 1⁄4 pounds boneless, skinless chicken breasts, cubed Preheat the oven to 375°F. Line a baking sheet with parchment paper or spray […]

Gingered Pork-Vegetable Soup with Wonton Noodles

2 cups roasted pork tenderloin, cut into ½ inch cubes 3 cups canned reduced-sodium chicken broth 1 ½ cups water ¼ cup rice wine vinegar 1 tablespoon reduced-sodium soy sauce 2 cloves garlic, minced (1 teaspoon) 1 teaspoon grated fresh ginger root ¼ teaspoon freshly ground black pepper 8 whole baby corn, canned, quartered crosswise […]

Frozen Banana Mousse

3 frozen bananas 1⁄4 cup part-skim ricotta 3 tablespoons skim milk Pinch of nutmeg Peel and place the bananas in a heavy plastic bag. Freeze at least 6 hours. Remove the bananas from the freezer and cut each into five or six pieces. Place the banana pieces and the remaining ingredients in the work-bowl of […]

Curried Beef with Yellow Split Peas and Root Vegetables

3 Tbsp. (45 ml) canola oil 1 lb. (500 g) lean boneless stew beef, cut into 1” pieces 1 large onion, coarsely chopped 3 stalks celery, coarsely chopped 1 clove garlic, finely chopped ½ tsp (2 ml) salt ¼ tsp. (1ml) pepper 2 tsp. (10ml) curry powder ½ tsp. (2ml) tumeric 2 tbsp. (30ml) lime […]

Chicken Salad with Mint and Feta Cheese

3 cups chopped skinless, boneless cooked chicken breast 1⁄2 cup chopped yellow bell pepper 1⁄2 cup chopped red bell pepper 1⁄2 cup cubed peeled English cucumber 1⁄2 cup (2 ounces) crumbled feta cheese 1⁄4 cup chopped fresh mint 1 1⁄2 tablespoons chopped fresh oregano 2 tablespoons fresh lemon juice 1 1⁄2 teaspoons extra virgin olive […]

Creamy Potato Chowder

1 teaspoon olive oil 1⁄2 cup chopped onion 1⁄2 cup chopped celery 2 cloves garlic, minced 2 cups cubed red potato, skin on 2 tablespoons flour 2 cups fat-free milk 1 1⁄2 cups reduced-sodium, low-fat chicken broth 1 cup frozen corn, thawed 1 teaspoon dried thyme Salt and pepper, to taste 1⁄4 teaspoon ground nutmeg […]