Sweet Potato Shepherd’s Pie
Minutes to Prepare: 45
Ingredients
3 medium sweet potatoes
1 medium white onion
1-500-gram package of ground round veggie meat
1 cup sliced white mushrooms
½ cup veggie or low-fat cheese, shredded
1 teaspoon oregano
Salt and pepper to taste
Directions
Peel sweet potatoes, wash, dice and steam until tender (approximately 30 minutes). Mash potatoes and place in the bottom of a small baking dish (a meatloaf pan works best). In a non-stick pan, place butter, mushroom and diced onions, and sauté until tender. Add the veggie ground beef, garlic, oregano, salt, pepper and tomato paste. You may want to add 1/8 cup of water to make the mixture creamier. Cook for 10 minutes. Spoon the mixture on the sweet potatoes, top with shredded cheese and bake for 25 minutes at 375 degrees.
Nutritional Facts per Serving
Total Calories: 419
Protein: 32 grams
Carbohydrates: 56 grams
Fat: 8 grams
Recipe Tip:
Although this recipe is slightly higher in carbohydrates, it is a much healthier version of traditional Sheppard’s pie, typically made with ground beef and white potatoes. With delicious sweet potatoes loaded with beta carotene and veggie meat, which is low in calories and saturated fat, this recipe can’t be beat!
Pork Medallions With Sweet Potatoes
Minutes to Prepare: 10 – 18
Ingredients:
1 Pork tenderloin
¼ tsp (1 mL) each salt, ground pepper, chili flakes, and dried thyme leaves
1 tbsp (15 mL) butter
1 Large sweet potato, peeled
½ cup (125 mL) each orange or pineapple juice and water
¼ cup (50 mL) whole or shredded mint leaves (optional)
Directions:
Slice pork into thick rounds. Place in a bowl. Sprinkle with seasonings, then rub in. Melt butter in large frying pan over medium-high heat. Add pork, then reduce heat to medium. Cook until deep golden, 3 min per side, then remove to a bowl.
Meanwhile, cut potato into large cubes. After pork is removed from pan, pour in juice and water. Using a wooden spoon, scrape up and stir in any brown bits from the pan bottom. Add potato. Boil, then cover and reduce heat. Simmer, stirring occasionally, until pork is warm, about 2 min. Stir in mint.
Nutritional Facts Per Serving:
Total calories: 406
Protein: 43.2 grams
Carbohydrates: 33.6 grams
Fat: 10.3 grams
Fibre: 4.0 grams
Sodium: 450 mg Calcium:62 m
Healthy Pizza Bake
Minutes to Prepare: 10
Ingredients:
4 slices whole grain bread 1 tsp chopped garlic
4 slices soy or low-fat cheese 4 tbsp spaghetti sauce
½ cup chopped white mushrooms or pizza sauce
½ chopped white onion salt & pepper to taste
1 tablespoon olive oil oregano
Directions:
Toast multigrain bread in a toaster. Sauté the onion and mushroom in olive oil and garlic until golden brown. Coat each piece of bread with pizza or spaghetti sauce. Evenly distribute onion/mushroom mixture on top. Sprinkle with oregano, salt and pepper. Place a slice of soy or low fat cheese on top. Bake in a preheated oven at 415 degrees until cheese melts. Combine with a flavored yogurt for dessert!
Nutritional Facts Per Serving: (2 pieces of whole grain bread)
Total calories: 300
Protein: 25 grams
Carbohydrates: 40 grams
Fat: 7 grams
Chewy Granola Bars
Ingredients:
1 cup (250 mL) vegetable oil
1 cup (250 mL) packed brown sugar
2 eggs
2 tsp (10 mL) vanilla
1 cup (250 mL) whole wheat flour
1 cup (250 mL) oats large flaked rolled
3 tbsp (45 mL) ground flax seeds
1 tsp (5mL) each baking soda and baking powder
1 tsp (5 mL) ground cinnamon
½ tsp (2mL) ground all spice
¼ tsp (1mL) salt
½ cup (125 mL) finely chopped pitted honey dates
½ cup (125 mL) dried cherries
1/3 cup (75 mL) mini white chocolate chips
1/3 cup (75mL) green pumpkin seeds
Directions
Pre-heat oven to 350° F (180° C). Beat oil and brown sugar on low speed until very smooth. Beat in eggs one at a time. Beat in vanilla. In a small bowl stir together flour, oats, ground flax seeds, baking soda, baking powder, cinnamon, allspice and salt. Beat dry mix into wet mix on low speed until combined. Stir in dates, cherries, chocolate and pumpkin seeds until combined. Pour batter into a well greased 9” X 13” inch baking dish. Smooth top with spatula. Bake in the centre of pre-heated oven for 25 to 30 minutes or until cake tester inserted in the centre of cake comes out with little crumb. Remove from oven. Cool completely. Cut into 24 bars. Store bars in an airtight container for up to one week. ENJOY!!!!
SALMON CHOWDER
<!– /* Font Definitions */ @font-face {font-family:”Bookman Old Style”; panose-1:2 5 6 4 5 5 5 2 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:647 0 0 0 159 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:”"; margin:0cm; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:”Times New Roman”; mso-fareast-font-family:”Times New Roman”;} p.intro, li.intro, div.intro {mso-style-name:intro; mso-margin-top-alt:auto; margin-right:0cm; mso-margin-bottom-alt:auto; margin-left:0cm; mso-pagination:widow-orphan; font-size:12.0pt; font-family:”Times New Roman”; mso-fareast-font-family:”Times New Roman”;} span.titlefeaturedtitle {mso-style-name:”title featured_title”;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} –>
|
This heart-healthy salmon chowder recipe calls for low-fat milk—replace with higher-fat milk or cream if you prefer a richer chowder.
