Notes:
This low calorie meal is colourful, aromatic, and massively satisfying. And for only 143 calories per serving that’s packed with protein and vitamins, you couldn’t ask for more in a healthy lunch! Sweet and tangy light brown chicken breast with colourful tri-colour bell peppers, onions and carrots are visually appealing and very good for you, and all sauteed together before cooking down in balamic vinegar and honey. It sounds indulgent and tastes it, but really it has fewer calories than a grocery store chicken chef salad.

Servings: 2

Ingredients:
1 4oz chicken breast (140 calories)
1/4 onion, cut into slices (24 calories)
4oz mixed chopped or sliced tri-colour bell peppers (30 calories)
1/4 medium tomato, seeded and chopped (6 calories0
3oz carrot, chopped, sliced or matchstick (35 calories)
3 tbsp Balsamic vinegar (30 calories)
1 tsp honey (21 calories)

Directions:
In a large saute pan, liberally coat the pan in 0 calorie cooking spray with heat to medium high. Place the whole breast, and all veggies except the tomato and let them sit long enough for the chicken to cook mostly through on one side, about 3-4 minutes. Occassionally stir the veggies so they don't stick or burn. Turn the chicken over and start cooking through that side, another 2-3 minutes while stirring the veggies occasionally. Once the chicken is solid enough to stab with a fork and no longer raw outside, remove it from the pan.

Slice the breast lengthwise, and then into thin strips and then retrun them to the pan. Stir them into the veggies. Season with garlic, sea salt and pepper and give another spritz of 0 calorie cooking spray if anything is starting to stick. Once the veggies are tender add your balsamic vinegar, honey, tomatoes and about 1/8-1/4 cup of water. It will look like a lot but don't worry, that will help it cook down. Turn your head up and stir constantly. There will be a lot of steam coming off the pan and food as the liquids cook down and reduce. This should take about 5-7 minutes for it to cook down and thicken. Once the liquids have reduced to about a quarter of their initial amount, it should look like a decent sauce. Remove it from heat.

Serve it over 1/2 cup of wild rice for an extra 94 calories and 2g protein, or over a bowl of salad greens for a spicy sweet hot/cold salad! The whole pan by itself is only 286 calories, so if you're really hungry, you can chow down on the whole thing and still go away guilt-free :3 But one pan makes enough for two small bowls. If you're doing WW, each serving without wild rice is only 3 points. Enjoy!!

Submitted by:
Sannie

Notes:
Kudumulu are steamed rice balls with sweet coconut stuffing. No South Indian needs introduction to kudumulu or an translation for it. The translation is for the unfortunate ones who have not tasted this yummy, delicious and melt-in-the mouth delicacy.

Servings: 3

Ingredients:
2/5 cup grated jaggery (granulated sugar can be substituted)

1 1/4 cup freshly grated coconut

1/2 teaspoon cardamom powder

1 cup rice flour

1 tablespoon coconut oil

1/2 teaspoon salt

Directions:
In a pan, melt the jaggery and remove any impurities from it. Add the grated coconut and allow it to cook until all the water in it is dried up. Remove from heat, add cardamom powder, and set aside.

In a bowl, make a dough by mixing the rice flour, oil and salt.

Roll dough into small balls and stuff with the coconut mixture. Steam cook the dough balls in a steamer or idli maker.

Submitted by:
abigail

Notes:
Watch Chef Johann Lafer prepare this delicious dish of deer fillet served with crepes and chestnuts.

Servings: 4

Ingredients:
1 3/4 lbs. prepared deer (venison) fillet, 1 ½ tablespoons ginger, 5 Indian verbena leaves, 3 shallots, 2 garlic cloves, 2 tablespoons sesame oil, allspice, pepper, 1 bouquet coriander, white wine, 2 tablespoons bouillon, salt, pepper, 1/2 lb. chestnuts, 3 1/2 tablespoons cane sugar, 1 1/2 tablespoons maple syrup, 4 crepes, ¼ lb. blueberries, 1 spoon cornstarch, 1 ½ tablespoons butter, carrots (with their greens attached), 4 small broccoli bouquets, , 4 asparagus spears, ¾ cups of game fond and reduced red wine

Directions:
Place the ginger, Indian verbena, shallots, and garlic in a cocotte pan (Dutch oven) and sear in sesame oil. Add some allspice, pepper, coriander leaves, white wine, and bouillon. Cover with a lid and allow to cook slowly. In the meantime, season the deer (venison) fillet with salt and pepper. Quickly sear in a pan with very hot sesame oil. Place the deer fillet in a sieve and cook it in the steam of the Indian verbena. Cover with a lid and allow to slowly cook. Prepare the glazed (sugarcoated) chestnuts by putting some cane sugar in a saucepan and adding peeled chestnuts. Sprinkle with some maple syrup. When the chestnuts are well cooked and the liquid turns into a thick syrup, prepare the crepes as an accompaniment. Fill these crepes with blueberries that have been previously mixed with cornstarch. Place the stuffed and folded crepes in a pan with warm butter and brown them. Cut the meat and place it on a serving dish, along with the stuffed crepes, chestnuts, a carrot with its green, some broccoli, and asparagus. Sprinkle the dish with the game fond sauce and red wine. Add some parsley leaves for a garnish.

Submitted by:
olivia

Notes:
sauteed cherries flambeed with Kirsch and served with almonds and mint leaves.

Servings: 4

Ingredients:
4/5 cup of butter

1/2 cup sugar

4 cup North cherries, pitted

2 cup Maraschino

2 cup Kirsch

3 cup raspberry juice

4 scoops vanilla ice cream

1 cup almonds, toasted

some mint leaves

Directions:
In a frying pan, make melt butter and add sugar.

When melted, add the cherries and flambee with the Maraschino and the Kirsch.

Stir in raspberry juice

Pour everything over the ice cream scoops equally and serve topped with almonds and mint leaves.

Submitted by:
ailene

Notes:
a tasty, filling treat you can have any time of the day!

Servings: one

Ingredients:
fage 0% yogurt
almond butter
vanilla extract
sweetener

Directions:
if you are looking for a night time treat mix a quarter cup of yogurt with a tsp of almond butter a dash of vanilla extract and sweetener to taste.

Submitted by:
Faye

Notes:
We all know that brown rice is better for us then white, but the texture keeps us going back to white.

Servings: varies

Ingredients:
brown rice, water, lemon juice

Directions:
This is not a recipe but just a tip, when you are boiling your brown rice add some lemon juice to the water, a few squirts to maybe a table spoon, depending on how much you are preparing.. it softens the rice without sacrificing nutrition, and will make it very yummy!

*Also instead of salt I add pepper and sometimes red pepper flakes to give it a little kick! (seasonings & lemon juice are all added to rice at the beginning of the boiling process.)

Submitted by:
Jackz

Notes:
Healthy Soup

Servings: Enjoy! xoxo

Ingredients:
Lrg Frying Pan: steam some shredded cabbage and carrots in some sauted minced garlic with 100% olive oil in one pot

Lrg Cooking Pot: add into broiled water some chopped up celery, parsley, onions, red pepper, mashed pumpkin meat… add seasoning for taste (chicken adobo, pepper, and hot whole pepper to boil *…..no salt)

*do not cut open

Directions:
….once veggies are steamed add into the broiling pot with the rest of the ingredients and bring fire to a low heat allowing soup to cook for another 20-30 minutes

Submitted by:
Claudinelle

Notes:
A portabello mushroom sandwich that tastes and eats like a burger.

Servings: 1

Ingredients:
1 hamburger bun
1 portabello mushroom
1 small onion
1/2 bell pepper
1 slice mozarella cheese
soy sauce
worcesterchire sauce
hot sauce
beau monde seasoning (optional)

Directions:
Mix the soy, worcesterchire, and hot sauce with the beau monde seasoning. Just enough to brush on the vegetables.
Brush the vegetables.
Sautee or grill the vegetables until soft.
Place the cheese on top of the mushroom cap and continue cooking until melted.
Toast the bun if desired.
Place the mushroom on the lower half of bun, top with bell pepper and onion.
Eat.
Be happy.

Submitted by:
Tim

Notes:
A delicious omelette made with veggie sausage

Servings: 2 omelettes

Ingredients:
~Original or Southwest Egg Beaters
~Morningstar Maple or Original Flavored Veggie Sausage Patties
~Southern Style Hash Browns
~Smart Balance Light Buttery Spread w/ Flax Oil
~Non-Stock Cooking Spray
~Your Favorite Low Sodium Salsa

Directions:
1. Take a medium sized skillet and spray it evenly with non-stick cooking spray. Measure 1 tablespoon Smart Balance Light Buttery Spread w/ Flax Oil into skillet. Measure 1 1/3 cup of Ore-Ida Southern Style Hash Browns into skillet, cover and stir occasionally until cooked and golden brown. Pour cooked hash browns on plate with paper towels, cover.

2. Spray same skillet with light film of non-stick spray. On medium heat, measure 3/4 cup original or Southwest flavored Egg Beaters egg product into skillet.

3. Place one Morningstar maple or original flavored sausage patty on a plate with paper towels. Microwave for 30 seconds.

4. Evenly spread half of the cooked hash browns on one side of the cooking eggs.

5. Cut sausage patty in pieces and place them on the same side as the hash browns.

6. Flip the empty side of the eggs over the loaded side, flip and cook for two minutes or until eggs completely cooked through.

7. Serve on plate, cover with your favorite salsa

8. Repeat steps 2-8 for second omelette, ENJOY!

Calories-1 omelette

3/4 cup egg beaters-90
1 veggie sausage patty-80
2/3 cup hash browns-70
1/2 TBSP Smart Balance-25
2 TBSP Salsa-5

ONLY 270 Calories and less than 9 grams of fat!!!

Submitted by:
Ashley

Notes:
Homemade granola with nuts, oats, wheat germ and honey.

Servings: a lot

Ingredients:
3 1/2 cups rolled oats
1 cup of wheat germ/flax/Cinnamon mix (garden fresh market)
1 cup sunflower
2 cup sesame oat bran sticks
1 cup slivered or sliced almonds
1 cup cashews/ pecans (Ok to buy cheaper ground nut dust)
1 cup shredded sweet coconut
1/2 cup light brown sugar
1 cup maple syrup
2/3 cup honey
1/2 veg. oil (3/4 cup if using natural maple syrup)
1 tsp teaspoon sea salt
1 rounded tsp cinnamon

Directions:
1. Mix oats, germ, bran sticks, almonds, nuts (but not the oat bran sticks).
2. In separate bowl, combine honey, dark brown sugar, veg. oil, cinnamon and sea salt (DON'T FORGET THE SALT).
3. Stir in oat bran sticks
4. At 225 degrees, bake in 2 10×13 pans for 20-30 minutes then stir. Do this fo 1 hr 40 min.
5. Take out and cool for 15 minutes.
6. Before completely cool, partially fill sandwitch bag and shape into ball. (Do not over compact, otherwise they turn into rocks. -just softly shape them into balls)

Submitted by:
kubie