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Below you will find a selection of tasty, low calorie and healthy recipes for weight loss and maintenance (download full list here). Perfect for those on a Flexi plan. Click here for shakes recipes

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Roasted Eggplant and Red Pepper Dip (makes 8 servings)

Roasted Eggplant and Red Pepper Dip
 
  • 1/3 cup extra virgin olive oil
  • 3 large cloves garlic, minced
  • 2 teaspoons salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 teaspoons chili powder
  • 1 eggplant (approx 1lb), peeled and cubed
  • 1 large red pepper, seeded and cubed
  • 1 large red onion, peeled and chopped
  • Pita chips or low fat multigrain crackers for serving

Preheat oven to 450 degrees. In a small bowl stir together oil, garlic, salt, pepper and chili powder. Put eggplant, pepper and onion in a large rimmed baking sheet or roasting pan. Drizzle oil mixture over and toss until vegetables are well coated. Bake for 35 minutes or until lightly browned and very soft, tossing with a spatula every few minutes. Cool in pan. Transfer to a food processor and process until coarsely pureed. Dip may be refridgerated for two days, if desired. Bring to room temperature before serving.

Totals per serving: Calories: 109 - Protein: 1.0g - Carbohydrates: 6.7g - Fat: 9.1g - Sodium: 590mg - Cholesterol: 0mg

Breast of Chicken Pimenton (makes 4 servings)

Breast of Chicken Pimenton
 
  • 1 tablespoon extra virgn olive oil
  • 4 boneless, skinless chicken breast halves
  • 1 small yellow onion, finely chopped
  • 3 cloves garlic, chopped
  • 1 lb crushed tomatoes
  • 6 sprigs fresh thyme
  • 1 teaspoon pimenton (smoky Spanish paprika available at many food markets)
  • 2 large yellow or orange bell peppers, seeded, stems removed and thickly sliced

In a large deep skillet, heat the oil and sear the chicken briefly on both sides. Add onion, garlic, tomatoes and thyme. Reduce heat, cover and simmer for 45 minutes, checking occasionally and stirring briefly.
Sprinkle with pimenton and add peppers. Cover and cook another 15-20 minutes. Make sure to spoon remaining sauce evenly over chicken when serving, and remove thyme stalks.
This dish is also delicious served over brown rice or whole grain pasta if desired.

Totals per serving: Calories: 230 - Protein: 29.6g - Carbohydrates: 8.6g - Fat: 6.7g - Sodium: 196mg - Cholesterol: 73mg

Spanakopita (Spinach and Cheese Triangles) (makes 18 - serving size 2)

Spanakopita
 

For the filling:

  • 3 cups fresh spinach leaves, washed and stems removed
  • 1/3 cup chopped white onion
  • 2 teaspoons extra virgin olve oil
  • 1/4 cup grated, part-skim mozzarella
  • 1/2 cup reduced fat ricotta cheese
  • 1 egg white
  • 1/2 teaspoon salt
  • 2 teaspoons lemon juice
  • 1/4 teaspoon nutmeg


For the crust:

  • 18 sheets of filo dough, 9" x 14" each
  • 1/4 cup plus 1 tablesoon extra-virgin olive oil

Filling: Saute the onion in the 2 teasoons of oil until tender. Add spinach and cook until slightly wilted. Remove from heat and add to food processor or blender along with the rest of the ingredients. Blend until colours mingle but are still distinct. Set aside.

Crust: Preheat oven to 375 degrees. Coat a large baking sheet with olive oil cooking spray.
Place one sheet of filo dough on your work surface (not the baking sheet) and brush with olive oil. Top with another sheet of filo and brush with oil. Top with a third layer then cut sheet lengthwise into 3 strips (3" x 14"). Place one teaspoon of spinach mixture at the very end of one strip and fold the bottom up over the mound on the diagonal, fold again and repeat side to side, as if folding a flag. Repeat with the other 2 strips. Place the 3 completed triangles on prepared baking sheet and start again creating 3 more (three layer) strips as before, then slicing, topping and folding. When you have placed all the spanakopitas on the baking sheet, brush the tops with remaining 1 tablespoon of olive oil and bake for 20-25 minutes until golden brown.

Totals per serving: Calories: 175 - Protein: 6.1g - Carbohydrates: 16.7g - Fat: 9.5g - Sodium: 147mg - Cholesterol: 3mg

Chicken with Goats Cheese and Cranberry Filling (makes 4 servings)

Chicken with Goats Cheese and Cranberry Filling
 
  • 4 chicken breast halves
  • 4 ounces goat cheese, herbed flavour if available
  • 8 packed tsp dried cranberries
  • 6 tsp fresh-snipped chives
  • 1 tbsp light butter
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees. Pound out chicken breasts to quarter-inch thickness. Lightly season both sides with salt and pepper. Spread 1 ounce goat cheese on each breast, leaving a 1 inch border around the edge. Sprinkle 2 teaspoons dried cranberries and 1 teaspoon chives on the cheese. Roll up the chicken while tucking in the sides to contain the filling. Repeat with each chicken breast.In a large skillet or saucepan, melt the butter and heat olive oil. Add the chicken rolls and brown on all sides. Add 2 teaspoons chives midway through cooking, about 5 minutes total. Transfer skillet to the oven and bake for 15-20 minutes until cooked through. Slice each roll open to reveal centre before serving. Goes well with brown rice.

Totals per serving: Calories: 284 - Protein: 32.6g - Carbohydrates: 6.0g - Fat: 14.6g - Sodium: 352mg - Cholesterol: 87mg
 

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