If you love Greek food this is the perfect dinner salad for you!  

Ingredients: Chicken 12 skewers, about 12 inches long 2 tbsp olive oil 2 tsp garlic powder 1 ½ tsp dried oregano leaves 1 tsp each: dried basil and freshly ground black pepper Pinch of salt 6 skinless, boneless chicken breasts Salad 1-18oz bag romaine hearts; about 3 hearts or 1 large head romaine 2 large ripe tomatoes ½ English cucumber ½ cup each kalamata olives and crumbled feta cheese 1 cup tzatziki dip 2 tbsp milk  

Directions: If using wooden skewers, soak in water at least 15 minutes to avoid burning during grilling.

Lightly oil grill and heat barbecue to medium. In a medium-size bowl, stir oil with garlic powder, oregano, basil, salt and pepper. Cut chicken into bite-sized pieces. Add to bowl and turn to coat, rubbing spices evenly over chicken. Thread onto skewers, leaving a little space between pieces. [...]

An alternate way of combining a delicious steak and a healthy salad! Put a Greek spin on this dish by using Feta cheese instead!

Ingredients: 1/4 cup Light Italian Salad Dressing 1 boneless beef sirloin steak (1lb./500g), cut into thin slices 1 large red pepper, cut into strips 1 small red onion, sliced, separated into rings 8 cups torn mixed salad greens 1/3 cup crumbled blue cheese (or Feta cheese)

Directions: Heat 1 Tbsp. of the dressing in large skillet on medium-high heat. Add meat; cook 2 min., stirring constantly. Add peppers and onion; cook and stir 5 min. or until steak is cooked through and vegetables are crisp-tender. Stir in remaining 3 Tbsp. dressing. Place 2 cups of the greens on each of four salad plates. Top evenly with the steak mixture and cheese just before serving.

Allowances: Makes 4 servings. Each serving counts as 3 servings of protein and 1 serving of restricted [...]

Caprese salad is a simple Italian salad originally from the island of Capri. It is perfect in the summer when local tomatoes and basil are in season and you don’t feel like spending a lot of time in the kitchen!

Ingredients: 3 firm, red tomatoes 1 8 oz. ball of fresh mozzarella 12 fresh whole basil leaves 1 clove garlic, minced Drizzle of Extra Virgin Olive Oil Drizzle of Balsamic Vinegar Salt & Pepper to taste

Directions: 1) Slice tomatoes in 1/4 inch slices. 2) Slice fresh mozzarella in 1/4 inch slices. 3) Arrange one slice of tomato with one slice of mozzarella and top with a basil leaf. Arrange the tomatoes and mozzarella with basil staggering the entire surface of the serving platter or plate. 4) Sprinkle the platter with the minced garlic, salt & pepper. 5) Just before serving drizzle the olive oil and balsamic vinegar across the entire platter.  

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Looking for a great new way to add fish to your diet? This salmon recipe is as easy to prepare as it is delicious!

 Ingredients:

3 Tbsp. Kraft Signature Raspberry Vinaigrette Dressing 4 salmon fillets (4 oz. Each)

 Directions: Pour dressing over salmon in large re-sealable plastic bag; seal bag. Refrigerate 30 min. to marinate. Preheat broiler. Remove salmon from marinade; discard marinade. Broil salmon, 4 to 6 inches from heat, 7 to 10 min. or until salmon flakes easily with fork. If using the barbecue, grill salmon 5 minutes per side or until it flakes easily with a fork.

 Allowance: Makes 4 servings. Count each serving as 2 proteins (group 6).

A wonderful marinade for pork!

Ingredients:

• ¼ cup balsamic vinegar • 1 shallot chopped • ½ cup fresh herbs (oregano, thyme, sage, chervil, tarragon) • 1 clove garlic, minced • ¼ cup olive oil • 2 lbs (1 kg) pork tenderloin

Directions:

1) In a blender or food processor combine vinegar, shallots, herbs, garlic and olive oil and blend until smooth. 2) Cut little shallow nicks in pork and place in large sealable bag. 3) Pour marinade in bag and seal; marinate for 6 hours in the refrigerator. 4) Remove from refrigerator about half an hour before grilling. 5) Preheat grill to medium-high. 6) Grill Pork about 8 to 10 minutes per side or until the juices run clear and temperature is about 150F (65C). Be careful not to overcook. 7) Transport to a cutting board and let rest for 10 minutes. To serve, slice on the bias.

Allowances:

Makes 6 servings.

Count each [...]

This delicious salad is packed with flavour! The calories are reduced by choosing low-fat yogurt & mayonnaise instead of regular.

Ingredients 1/3 cup plain yogurt 1/4 cup light mayonnaise 2 tbsp lemon juice 1/2 teaspoon paprika Salt and ground pepper to taste 3 cups broccoli flowerets 1 1/2 cups grilled chicken breast or cooked chicken, cut in strips 1/3 cup red onion, thinly sliced 1 1/2 cups cherry tomatoes, cut in half 1 cup Old Canadian Cheddar, grated Directions: In a large bowl, mix the yogurt with the mayonnaise, lemon juice and paprika. Season generously. Add the remaining ingredients, stir well and let stand a few minutes before serving. Allowances:

Makes 4 servings. Count each serving as 3 proteins (group 6) and 1 fat (group 7).

Use this savory and easy marinade with a variety of your favorite proteins.

Ingredients:

Marinade ¼ cup dry sherry 1 tbsp. sesame oil 1 tablespoon fresh ginger root, grated 2 teaspoons light soy sauce 1 large garlic clove, crushed

Seafood and Vegetables 16 large sea scallops 12 jumbo shrimp 8 squares each red and green bell peppers 12 medium mushrooms 4 metal or soaked wood skewers

Directions:

In a shallow, non-reactive dish or re-sealable plastic bag, combine sherry, oil, ginger root, soy sauce and garlic. Place scallops and shrimp in marinade, turning to coat ingredients. Cover and refrigerate for 1 to 2 hours.

Drop pepper squares into pot of boiling water for 1 minute, then drain. Remove seafood from marinade, reserving marinade. Place marinade in a small saucepan, bring to a boil, reduce heat and cook for 5 minutes. Keep warm. Thread skewers, alternating scallops, shrimp, peppers and mushrooms.

Preheat grill to medium-high and oil [...]

The sweetness of the papaya salsa is the perfect complement to the spicy peppers of this healthy twist on a Jamaican Jerk Burger!

Ingredients:

1 pound of ground turkey (or chicken) breast 1 garlic clove, minced 2 scallions, thinly sliced 1 serrano or jalapeno pepper, seeded and minced 1-inch ginger root, grated 2 teaspoons fresh thyme, a few sprigs, leaves stripped and chopped 1 teaspoon allspice, eyeball the amount ½ teaspoon nutmeg, freshly grated or ground 1 teaspoon coarse black pepper Coarse salt 1 ripe lime, juiced 4 bib or green leaf lettuce leaves

Papaya Salsa: 1 large, ripe papaya, seeded, peeled and diced ½ red bell pepper, seeded and diced ¼ red onion, finely chopped 1 Serrano or jalapeno pepper, seeded and minced 2 tablespoons fresh cilantro leaves, a palm of leafy tops, finely chopped 1 navel orange, juiced Coarse salt

Directions:

Preheat a large nonstick skillet, indoor grill pan or tabletop grill to [...]

A delicious pairing of fruit and fish!

Preparation time: 15 minutes/Total time: 25 minutes

Ingredients:

Salsa: 1 cup diced bell pepper (use a mix of red, green and yellow) ½ medium jalapeno pepper, diced 1/3 cup diced cucumber ¼ cup sliced green onion ½ cup diced pineapple 1/3 cup fresh chopped cilantro 1 tablespoon lemon juice 1 tablespoon olive oil 1 large avocado, halved, pitted, peeled and cut into ½ inch dice ½ teaspoon salt 1 teaspoon cumin, optional

Fish: 4 mahi mahi or tilapia fillets (about 1 ¼ pounds total) or favourite firm white fish 4 tablespoons apricot preserves (try ‘Twice the fruit half the calories’ preserve), melted and cooled, divided Salt and fresh ground pepper to taste 1 teaspoon Old Bay seasoning or favourite all purpose seasoning for seafood Lemon wedges, optional

Directions:

To make the salsa:

In medium bowl stir together, the peppers, cucumbers, green onions, pineapple, cilantro, lemon juice and [...]

Using zucchini noodles instead of drastically reduces the calories in this dish!

Ingredients:

• 1 tbsp sesame oil • 3 eggs • 2 garlic cloves, peeled and crushed • 1 tsbp vinegar • 1 tbsp honey • ½ tsp sea salt (optional) • Chili pepper flakes (optional) • 4 cups grated zucchini (discard middle portion with seeds) • 1 ½ cups cooked chicken and/or cooked shrimp • 1 -2 cups bean sprouts (optional)

Directions:

1. Combine vinegar, honey and salt in bowl and set aside. 2. Place oil in frying pan on medium heat. Add garlic and let cook for a few minutes. 3. Beat eggs in a bowl and add to frying pan. Scramble with a wooden spoon until cooked and move to one side. 4. Add chicken/shrimp, chili flakes and bean sprouts to the pan. Mix in the eggs. 5. Add vinegar/honey/salt mixture and zucchini to the pan and stir-fry for a couple [...]