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Artichoke- Scrambled Eggs Benedict (4 servings)

Roasted artichoke bottoms stand in for English muffins in this quick yet elegant supper. Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with roasted new potatoes or a tossed salad.

TOTAL TIME: 30 minutes

Ingredients

• 8 canned artichoke bottoms (1 1/2 cans), rinsed (see Shopping Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
• 1/3 cup chopped pancetta
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons none fat plain yoghurt
• 2 teaspoons lemon juice
• 1 teaspoon water
• 6 large eggs
• 4 large egg whites
• 2 tablespoons reduced-fat cream cheese (Neufchâtel)
• 1/4 teaspoon salt

Instructions

• Preheat oven to 425°F.
• Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
• Meanwhile, whisk mayonnaise, yoghurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
• Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
• To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

NUTRITION INFORMATION: Per serving: 282 calories; 19 g fat (6 g sat, 7 g mono); 333 mg cholesterol; 9 g carbohydrate; 17 g protein; 3 g fibre; 737 mg sodium; 171 mg potassium.
Nutrition bonus: Selenium (44% daily value).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 2 medium fat meat, 2 fat

Blueberry/Peach Smoothie (2-3 persons)

 

Ingredients

• 2 hole peaches (remove the stone)
• 8 tablespoons of blueberry
• 3 decilitre low-fat yoghurt
• 1-3 teaspoon acacias honey

Instructions

• Blend all ingredient, except the honey.
• Add honey to taste
• Serve at once in a tall glass

Broccoli Salad

Here is the recipe on the popular salad!

Ingredients

• 500 gram broccoli
• 3 spring onions or red onions
• 1 decilitre (around 100 g) raisins
• 1 decilitre yoghurt natural
• 1 teaspoon balsamic vinegar
• salt and pepper

Instructions

• Take the broccoli apart in small peaces and steam/boil them to tender for around 4 min.
• Take the broccoli to drip in a sieve
• Cut the spring onions in small slices or the red onions in small cubes
• Add salt and pepper to taste
• Mix the broccoli, onions and raisins in a bowl and add dressing(yoghurt and vinegar)
• Fry the turkey bacon in small cubes and use it on the salad

Chicken and Sun Dried Tomato Orzo (4 servings)

Sun-dried tomatoes and Romano cheese pack a flavourful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccoli.

TOTAL TIME: 30 minutes

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 1/2 cup chopped sun-dried tomatoes (not oil-packed), divided
• 1 plum tomato, diced
• 1 clove garlic, peeled
• 3 teaspoons chopped fresh marjoram, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 9-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese, divided

Instructions

• Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
• Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
• Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
• Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
• Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

NUTRITION INFORMATION: Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrate; 36 g protein; 10 g fibre; 372 mg sodium; 546 mg potassium.
Nutrition bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

Creamy Herb Dip (4 servings)

 

Ingredients

• 150 gram low-fat cream cheese
• 2 tbsp sour cream
• 2 tbsp low-fat mayonnaise
• 2 tbsp chopped or dried chives
• 2 tbsp chopped or dried parsley
• 1 tbsp chopped or dried basil
• salt and pepper

Instructions

• Beat cream cheese until light and creamy
• Add sour cream, mayonnaise and herbs
• Season to taste and serve

Creamy Jerusalem Artichoke Soup With Leek

Delicious and healthy soup for 4 persons

Ingredients

• 1 pack of bacon – 150 gram
• 3 medium potatoes (200 gram)
• 400 gram of Jerusalem artichokes
• 1 tablespoon of oil
• 1 litre of vegetable bouillon
• 1 leek top
• 2 tablespoons cream cheese (light)
• 1 leek in thin shred
• lemon juice
• salt and pepper

Instructions

• Peal potatoes and Jerusalem artichokes and chop them into cubes. Fry them in the oil/butter for 2 min.
• Add the bouillon and leek top to the soup and cook for 35 min.
• Blend the soup and add the cream cheese.
• Give flavour to the soup by adding lemon, salt and pepper.
• Add the thin leek shred for the last 2 min.
• You can serve the soup with roasted bacon and bread

Delicious Healthy Hummus (3 servings)

 

Ingredients

• 1 clove garlic, peeled
• 400g tin chickpeas, rinsed and drained
• 2 tbsp lemon juice
• 2 tbsp tahini
• 1/2 tsp paprika
• 1/4 tsp salt

Instructions

• Put all ingredients into a food processor or blender and processed it until smooth.
• Transfer to bowl and chill

Great Lemon-Garlic Shrimp & Vegetables(4 servings)

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

Total time: 35 minutes

Ingredients

• 4 teaspoons extra-virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoons freshly grated lemon zest
• 1/2 teaspoon salt, divided
• 5 cloves garlic, minced
• 1 pound raw shrimp (26-30 per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Instructions

• Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
• Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes.
• Transfer the vegetables to a bowl; cover to keep warm.
• Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds.
• Add shrimp and cook, stirring, for 1 minute.
• Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt.
• Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more.
• Remove from the heat.
• Stir in lemon juice and parsley.
• Serve the shrimp and sauce over the vegetables.

Nutrition information: Per serving: 226 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrate; 28 g protein; 4 g fibre; 514 mg sodium; 670 mg potassium.
Nutrition bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat

Rainbow Chopped Salad (4 servings)

Double this fresh and colourful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad. Makes 4 servings, generous 1 cup each

TOTAL TIME: 10 minutes

Ingredients

• 1 1/2 cups chopped bell peppers
• 1 1/2 cups chopped broccoli florets
• 1 cup shredded carrots
• 1/2 cup diced radishes
• 1/2 cup Orange-Oregano Dressing or Creamy Dill Ranch Dressing (recipes follow)
• 1 tablespoon minced red onion

Instructions

Place bell peppers, broccoli, carrots, radishes, dressing and onion in a medium bowl. Toss to coat. Refrigerate until ready to serve.

NUTRITION INFORMATION: Per serving: 64 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 10 g carbohydrate; 2 g protein; 3 g fibre; 198 mg sodium; 371 mg potassium.

Nutrition bonus: Vitamin C (240% daily value), Vitamin A (140% dv).

Smoothie (4 glasses)

 

Ingredients

• 470 gram fresh summer berries or frozen
• 1/2 a banana
• 1 decilitre yoghurt natural (low-fat)
• 1 decilitre orange juice
• 2 tablespoon lemon
• 8 ice cubes

Instructions

• Wash all fruits and blend them to smooth. If you want a sweeter smoothie just add some honey.
• Pour the freshly made smoothie into a tall glass and enjoy while cold.

Spinach Salad (4 servings)

Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, we use just two whole eggs, plus the whites from six additional eggs. The result is a rich, eggy, satisfying spinach salad that keeps the calories in check.
Makes 2 servings, about 4 cups each

TOTAL TIME: 30 minutes

Ingredients

• 8 large eggs
• 6 cups baby spinach
• 4 tablespoons Creamy Blue Cheese Dressing (recipe follows), divided
• 1 8-ounce can beets, rinsed and sliced
• 1 cup shredded carrots
• 2 tablespoons chopped pecans, toasted (see Tip)

Instructions

• Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
• Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots and pecans. Drizzle with the remaining 2 tablespoons dressing.

NUTRITION INFORMATION: Per serving: 300 calories; 13 g fat (3 g sat, 6 g mono); 216 mg cholesterol; 26 g carbohydrate; 22 g protein; 8 g fibre; 823 mg sodium; 592 mg potassium.
Nutrition bonus: Vitamin A (240% daily value), Folate (35% dv), Vitamin C (30% dv), Calcium (15% dv).
Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat
1 Carbohydrate Serving TIP: Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.