Grilled Ginger and Lemon Chicken (LOW FAT)

Ingredients:
2 tablespoons fresh lemon juice
2 tablespoons lite soy sauce
1/2 cup red raspberry preserves
2 tablespoons fresh ginger root, peeled and grated
1 teaspoon fresh garlic, minced
4 boneless, skinless chicken breast halves
4 lemon wedges (for garnish, optional)
Instructions:
In a baking dish blend together lemon juice, soy sauce, preserves, ginger root and garlic. Marinate chicken in this mixture for at [...]

Raspberry Chicken Skillet (LOW GI)

Ingredients:
4 boneless, skinless chicken breasts
1 teaspoon dried thyme (or substitute 1 tbsp fresh thyme)
1 tablespoon extra virgin olive oil
1 medium red onion, diced
8 oz raspberry fruit spread (no sugar added)
1/3 cup balsamic vinegar
salt and pepper
Instructions:
Season chicken with thyme and salt. Heat oil in skillet. Saute onion.  Add chicken to skillet and cook until chicken is [...]

Raw Candy (LOW CARB)

Ingredients:
1 cup raisins
1 cup walnuts
1 tablespoon vegetable oil
1 cup almonds, chopped/crushed
Instructions:
Blend together raisins and walnuts in food processor or blender. Coat your hands with oil (or spray them with nonstick spray) and roll mixture into individual balls (like forming a peanut butter cookie!) Roll each ball in crushed almond.  Cover and store in the refridgerator. [...]

Chili Chicken Stir Fry (LOW GI)

Ingredients:
1/3 cup oyster sauce
1/3 cup sweet chili sauce
500g fresh thick rice noodles (see note)
2 tablespoons peanut oil
4 to 6 chicken breast fillets, trimmed, thinly sliced
2 bunches asparagus, trimmed, cut into 5cm lengths
1 long red chilli, deseeded, thinly sliced lengthways
2 garlic cloves, finely chopped
1 teaspoon sesame oil
1 bunch baby bok choy, trimmed, leaves and stems separated, [...]

Chickpea Salad (LOW GI)

Ingredients:
1 can of chickpeas – drained.
handful of green onions (scallions)
1 whole freash tomato
1 large sprig of parsley
Lemon juice of about half a lemon
Olive Oil
Instructions:
Drain a can of chick peas and pour into a small salad bowl.  Chop up the parsely, tomato, and green onions to add to chickpeas in the bowl. Squeeze lemon juice over [...]

Chicken Roll Up (LOW FAT)

Ingredients:
8 ounce package nonfat cream cheese, softened
3 tablespoons chopped green onion
1 1/2 cups cooked chicken breast cuts
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) low-fat flour tortillas
1 1/2 cups fresh spinach
Nonfat ranch salad dressing or salsa
Instructions:
Combine the cream cheese, onion, chicken, sour cream and dill. Spread on tortilla. Place spinach leaves on top [...]

Whole Wheat Apple Pancakes (LOW GI)

Combine apples and lemon juice in one bowl. In another bowl mix the flour, sugar, baking powder, cinammon and salt. In a third bowl beat egg lightly with milk and oil. Add egg mixture to flour mixture and stir.

Rosemary Sweet Potatoes (LOW GI)

Ingredients:
5 cups 1/4-inch thick peeled sweet potato slices
1 teaspoon dried rosemary
1 1/2 teaspoon crushed garlic
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
Instructions:
Sprinkle potato slices with rosemary. Add garlic, salt to your liking, and oil. Toss slices in oil and seasoning. Spread evenly in a baking dish. Cover with lid or foil, and bake at 400 degrees [...]

Carrot Muffins (LOW FAT)

Ingredients:
1 3/4 cup rolled oats
1 cup flour
1/2 cup sugar
1 tablespoon baking powder
1/4 teaspoon nutmeg
2 1/3 cups shredded carrot
2/3 cup fat free milk
2 tablespoons fat free sour cream
1/4 cup egg whites, lightly beaten
Insturctions:
Line muffin pan with papers or spritz with nonstick spray. In a mixing bowl, combine flour, sugar, oats, baking powder, and nutmeg.
In a separate [...]

Easy Balsamic Mushroom & Chicken (LOW GI)

Ingredients:
4 boneless, skinless chicken breast halves
your favorite no stick cooking spray
8 ounces white mushrooms, quartered
2 garlic cloves, minced
1/2 cup reduced sodium chicken broth
2 1/2 tablespoons balsamic vinegar
1/4 teaspoon dried thyme, crushed
1/8 teaspoon ground black pepper
Parsley (optional, for garnish)
Instructions:
Heat skillet and spritz with cooking spray. Saute garlic and mushroom. Add and cook chicken over medium heat [...]

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