Veggie Loaded Lasagna

650ml jar of tomato sauce (Used Classico Basil Tomato)
1/2 cup of water (Used it to clean out the jar of tomato sauce)
3/4 cup meatless ground round, optional (Used Gardein) 4 oven ready lasagna noodles broken in pieces 1 cup of low fat cottage cheese 1/3 cup of light feta 2 cups of spinach, chopped 4 gloves of garlic, crushed 1 egg 2 cups sliced mushroom 1 1/2 cup grated carrots (about 2 carrots) 1/2 cup light grated cheese 1/4 cup grated parmesan

1. Preheat oven to 350 degrees F. (Optional)Lightly coat a 8 inch by 8 inch rectangular baking dish with cooking spray.

2. Stir together egg, cottage cheese, feta, spinach, and garlic

3. In a separate bowl stir tomato sauce, water and meatless ground round.

4. Add 1/2 cup of tomato sauce mix on bottom of baking dish and layer 1/2 of the broken lasagna noodles

5. Spread 1/2 of the cottage cheese mix on noodles, then 1/2 of the mushrooms and carrots. Spread 1/2 of the tomato sauce mix.

6. Layer the last half of the broken lasagna noodles and repeat the layers. (remaining cattage cheese mixture, mushrooms, carrots and tomato sauce mix)

7. Cover with foil and bake for 60-70 minutes.

8. Uncover and add the 1/2 cup light cheese and 1/4 cup parmesan.  Bake uncovered for another 20 minutes or until it has slightly browned and bubbly. 

9. Let it set for 15-20 minutes. 

Nutrition Facts
Servings: 4
Amount per serving
Calories	387
% Daily Value*
Total Fat 14.8g	19%
Saturated Fat 5.7g	28%
Cholesterol 63mg	21%
Sodium 1087mg	47%
Total Carbohydrate 39.5g	14%
Dietary Fiber 7.4g	26%
Total Sugars 12.5g
Protein 25.3g
Vitamin D 132mcg	658%
Calcium 325mg	25%
Iron 4mg	22%
Potassium 380mg	8%

Crockpot Beef, Beans and Tomato Soup

1.5lbs beef stew meat
1 can of black beans
796ml can of diced tomato
4 cups broth
2 tsp dried herbs
2 tsp paprika
2 tsp salt
2 tsp garlic powder
2 tsp onion powder
2 cups diced carrots
2 cups diced celery
1 cup diced mushrooms
4 cups of water

    1. Place all ingredients into Crockpot.

    2. Cook on low for 8-10 hours or high for 4-6 hours

Nutrition Facts
Servings: 8
Amount per serving
Calories	263
% Daily Value*
Total Fat 12.4g	16%
Saturated Fat 4.8g	24%
Cholesterol 61mg	20%
Sodium 1363mg	59%
Total Carbohydrate 13.4g	5%
Dietary Fiber 3.7g	13%
Total Sugars 6.2g
Protein 23.7g
Vitamin D 32mcg	158%
Calcium 73mg	6%
Iron 1mg	7%
Potassium 368mg	8%

Mint & Parsley Couscous Salad with Lemon Dijon Vinaigrette

1 cup of prepared, cooled couscous

½ cup of chopped parsley

½ cup of chopped mint

½ cup of fine chopped cherry tomatoes

1 cup of fine chopped sweet pepper

1 cup of fine chopped cucumber

Lemon Dijon Vinaigrette (Click here for recipe)

1.  Mix all the ingredients together and refrigerate for 2-6 hours before serving.

Nutrition Facts
Servings: 6
Amount per serving
Calories	128
% Daily Value*
Total Fat 8.7g	11%
Saturated Fat 1.3g	7%
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 11.4g	4%
Dietary Fiber 2g	7%
Total Sugars 3.1g
Protein 2.3g
Vitamin D 0mcg	0%
Calcium 29mg	2%
Iron 2mg	8%
Potassium 186mg	4%

Meatball Parmesan

2-2.5 pounds of lean ground meat (we used a mix of extra lean beef, pork and veal)
¼ cup of bread crumbs
1 egg
2 tbsp of grated dry parmesan
2 tsp of oregano
1 tsp of parsley
1 tsp of basil
½ tsp of garlic powder
½ cup of grated zucchini
½ tsp of salt
Fresh ground pepper to taste
2 ½ cups of favorite tomato sauce
2 ½ cups of grated fresh parmesan or mixed Italian cheese

1.     Preheat oven to 375 degrees

2.    Mix ground meat, bread crumbs, egg, dry parmesan, oregano, parsley, basil, zucchini, salt and pepper. Makes about 24 meatballs.

3.    Using an ice cream scoop, scoop out meat mixture and form into balls.  Place on a high edge baking dish.

4.    Bake for 20 minutes and then turn over meatballs.

5.    Cook for another 15 minutes or until done.*

6.    Once meatballs are cooked remove meatballs and drain off any fat or liquid. Place back in pan and pour on tomato sauce then cover in fresh parmesan. Cook for 20-25 minutes.

7.    If cheese isn’t bubbly enough, switch oven to broil and broil for 2-4 minutes. WATCH it as it could burn easily.

8.    Serve with your favorite pasta.

*Meatballs can be pre-cooked to be used later. Refrigerate or freeze once cooled.  Complete other steps when ready to eat them.

Nutrition Facts
Servings: 6
Amount per serving
Calories	653
% Daily Value*
Total Fat 29.2g	37%
Saturated Fat 15.4g	77%
Cholesterol 233mg	78%
Sodium 1131mg	49%
Total Carbohydrate 18.1g	7%
Dietary Fiber 1g	3%
Total Sugars 2.7g
Protein 74.7g
Vitamin D 3mcg	13%
Calcium 416mg	32%
Iron 38mg	210%
Potassium 817mg	17%

 

Chicken Coconut Makhani

2 tbsp of butter or gee or margarine
1 pound of chicken sliced
1/2 of sweet onion
2/3 cup of yogurt (we use Olympia 2%)
1/2 cup of ground almonds
1/2 tsp of red pepper flaked
1/2 tsp of turmeric
1/4 tsp of cloves
1/4 tsp of cardamom
1/4 tsp of cinnamon
1/2 tsp of black pepper
1/4 tsp of cumin
1 tbsp of ginger, grated
1 clove of garlic, crushed
1 can of coconut milk
1 can of crushed tomatoes


1.  Heat pan to medium high and melt butter,  add onions and cook until soft
2.  Add chicken cook until no longer pink
3.  Add yogurt, almond, spices, ginger, garlic, and crushed tomatoes
4.  Bring to a boil and reduce heat to medium heat. Simmer for about 10-15 minutes
5.  Add coconut milk and heat through
6.  Serve over rice or noodles.

Nutrition Facts
Servings: 6
Amount per serving
Calories	248
% Daily Value*
Total Fat 13.8g	18%
Saturated Fat 6.4g	32%
Cholesterol 60mg	20%
Sodium 155mg	7%
Total Carbohydrate 8.9g	3%
Dietary Fiber 2.5g	9%
Total Sugars 5.1g
Protein 20.7g
Vitamin D 3mcg	14%
Calcium 99mg	8%
Iron 2mg	9%
Potassium 441mg	9%

  

 

 

Crockpot Cajun Tomato Pot Roast

3-4lb beef roast (eye of round or another cheap cut)
1 cup of broth
1 onion sliced
2 cloves of garlic crushed
2 tsp of Cajun seasoning (we use Hyes of Canada)
1 tsp of thyme
1 can of diced tomatoes with green pepper and onions (Hunt’s)

1.     In a blender or chopper, blend tomatoes with garlic, Cajun seasoning and thyme.

2.    Mix tomato mixture and broth in Crockpot and add onions

3.    Place roast in Crockpot

4.    Cook on low 9-10 hours or high 6-8, turning roast half way through cooking if possible.

5.    Serve roast with tomato/broth mixture.

Pork Sloppy Joes

1lb of lean ground pork
1/3 cup of sweet onion, chopped fine
1/3 cup sweet pepper, chopped fine
½ tsp of garlic powder
1 tsp of mustard
1 can of diced tomatoes with green peppers and onion (Hunt’s)
1 tbsp of brown sugar
¼ cup of Ketchup
¼ tsp of cajun seasoning (Hye’s of Canada)
salt and pepper to taste

1. Drain diced tomatoes and keep liquid
2. In a blender or chopper, blend up diced tomatoes, garlic, mustard and brown sugar until the consistency of ketchup. (Add back any reserved liquid if needed)
3. In a pan over medium heat, brown the ground pork, along with onions, and peppers.
4. Stir in tomato mixture, ketchup, cajun seasoning and reduce heat to medium-low.
5. Simmer for 30 minutes. Season with salt and pepper.
6. Serve on buns.

Nutrition Facts
Servings: 4
Amount per serving
Calories	288
% Daily Value*
Total Fat 17.3g	22%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 312mg	14%
Total Carbohydrate 13.2g	5%
Dietary Fiber 1.6g	6%
Total Sugars 10.2g
Protein 20.6g
Vitamin D 0mcg	0%
Calcium 32mg	2%
Iron 1mg	3%
Potassium 228mg	5%