Looks good!!

24 oz ground beef
3 cups finely chopped onions
1 cup finely chopped celery
2 cups diced tomatos
2 tsps ginger/garlic paste
green chillies (optional)
4-6 tsp spices - use any spices you have such as garam masala, East Indian bottle masala, Bafad masala all of which can be purchased at an Indian store
3 small potatos (optional)

Method:
On low heat, saute the onions and celery in their own juices. If you prefer to spray some PAM or use your fat portion for the day (oil) you may do so. When softened, add tomatoes, ginger/garlic paste, green chillies and spices. Increase heat to low-medium. The amount of spices you use is really on the level of heat you prefer in your food. At a minimum, try and use 4 tsps or you may end up with not much in flavour. Potatoes soak up some of the spice. If you choose not to add potatoes, you can reduce the amount of spice you are using.
Cook this mix until the tomatoes have almost disintegrated, roughly 6-8 mins. Add ground beef, cover and cook for about 20 mins. Add the potatoes and cover. Cook until potatoes are done, roughly about 45 mins. You may choose to use Mrs Dash Table Blend to add a little more flavour to your curry. You know your dish is done when the potatoes are cooked, but the dish still looks moist. Cooking with the lid on will ensure your meat and potatoes cook evenly and prevent drying.

1 Protein
1 Vegetable
1/2 Starch
100% flavour

Enjoy your curry on its own or with whole wheat pita.

Got some new recipes from my centre. Haven't tried them yet so let me know how you like them

Diet Muffins


2 eggs
1 cup All Bran
1 cup Bran
1 1/2 banana (mashed)
3 pkgs sweetener (brown or white)
1 tbsp cinnamon
1/2 tsp baking powder
1/2 cup skim milk

* Preheat oven to 350
* Spray muffin pan with Pam
* Mix all ingredients together until moist
* Spoon into 6 cup muffin tin
* Bake 18 minutes

Serves 6
1 serving = 1 strach, 1/2 fruit

Variations: Add two chocolate chip protein bars; just chop up into tiny squares. Count 1/2 protein.

Add 1 medium carrot, grated and 12 tbsp of raisins. Count 1/4 veggie and 1 free exchange.

Add 1 1/2 servings of your favourite fruit. Count as and additional 1/2 fruit.

Use 12 oz of your favourite stirred yogurt instead of bananas and the milk. Count as 1 starch and 1/2 dairy (try apple crumble Source yogurt)

Hawaiian Chicken

16 oz boneless skinless chicken thighs
2 cups fresh, chopped pineapple
1 cup chopped onion
8 tbsp fat free Catalina dressing
1/2 tsp each of pepper, garlic powder, flavor-magic
1/2 cup water

Place onion in bottom of deep baking dish or in the crockpot, then place chicken on top. Next place pineapple and spices on the chicken. Pour dressing and water over top. Cook in oven 350 degrees for 40-45 minutes or in crockpot 6-8 hours.

Serves 4
1 serving = 1 protein, 1 fruit, 1/2 veggie, 1 free exchange

Great served with brown rice and veggies!!!

Chili-Cheese Surprise

1/2 cup low-sodium broth
1/2 cup Healthy Choice pasta sauce
1/2 diced onion
1 cup diced green pepper
1 1/2 tsp chili powder
1 tsp oregano
1/2 tsp ground cumin
1 clove minced garlic
8 oz skinless turkey or chicken breast cooked and diced
1 cup cooked elbow macaroni
2 oz shredded cheese

* Preheat oven to 350F
* Combine broth and pasta sauce in a large, nonstick skillet.
* Stir in onion, green pepper, chili powder, oregano, cumin, and garlic.
* Add turkey or chicken and elbow macaroni.
* Cook five minutes longer.
* Transfer contents of skillet to a shallow casserole dish.
* Top evenly with cheese and bake for 15 minutes or until cheese is melted.

Serves 2
One serving = 1 protein, 1 vegetable, 1 starch, 1 dairy, 1 free exchange

Broccoli Bake

1 cup cooked brown rice
2 cups 1 % cottage cheese
2 cups broccoli
2 cups green pepper, chopped
4 oz shredded cheddar cheese
Dash cayenne pepper
1 tsp Flavo-magic
1/2 tsp garlic powder

* Preheat oven to 350F.
* Combine all ingredients in a casserole dish.
* Bake for 30 to 45 minutes.

Serves 4
1 serving = 1/2 protein, 1 vegetable, 1 starch, 1 dairy

Angel Hair Pasta with Chicken

2 tbsp olive oil
2 chicken breast (skinless boneless, butter flied and cut into 1 inch cubes)
1 carrot (sliced diagonally into 1/4 pieces)
1 10 oz pkg frozen broccoli florets thawed
2 garlic cloves minced
12 oz angel hair pasta
2/3 cup low sodium chicken broth
1 tsp dried basil

* Heat 1 tbsp of oil in a medium skillet over medium heat.
* Add chicken, cooke about 5 minutes, drain on paper towel.
* Heat remaining oil in same skillet (begin heating water for pasta).
* Add carrots to oil and cook for about 4 minutes.
* Add broccoli and garlic, cook for another 2 minutes.
* Cook pasta according to package.
* While pasta is cooking add broth and basil to skillet.
* Return chicken back to mixture.
* Reduce heat and simmer for 4 minutes.
* Drain pasta. Place in a large bowl top with chicken and vegetable mixture.

Serves 4
1 serving = 1/2 protein, 1/2 vegetable, 1 starch, 1 fat, 1 free exchange

Cranapple Pork Tenderloins

1 cup cranberries, fresh
1 cup cooking apples, coarsely chopped and peeled
1/2 cup packed dark brown sugar substitute
1/2 cup water
1/2 cup onion, chopped
1 tbsp fresh ginger, minced and peeled
1 tsp curry powder
1/8 tsp ground red pepper
16 oz pork tenderloin
1/4 tsp black pepper
cooking spray

* Preheat oven to 350F.
* Combine first 8 ingredients in a small saucepan and bring to a boil.
* Reduce heat, cover and simmer for 20 minutes. Uncover and simmer for 2 minutes or until thick. Cool 10 minutes.
* Place mixture in a blender or food processor and process until smooth.
* Trim fat from pork and sprinkle with pepper.
* Divide cranberry mixture in half. Brush pork with half of the cranberry mixture.
* Place pork on a broiler pan coated with cooking spray.
* Bake at 350F for 30 minutes or until thermometer registers 160F (slightly pink).
* Serve pork with remaining cranberry sauce.

Serves 4
1 serving = 1 protein, 1/2 fruit, 1/4 veggie

Potato Lasagne

16 oz lean ground beef
2 cloves garlic
2 cups legal spaghetti sauce
1 tsp Italian seasoning
1/2 tsp pepper
6 small potatoes, peeled and sliced thin
2 tsp olive oil
4 oz shredded marble cheese

Optional - 1 cup sliced onions, 1 cup chopped mushrooms and 1 cup chopped peppers (add 1 vegetable to serving).

HINT - cook potato slices in microwave with a tad of water (covered) for about 6-8 minutes to decrease oven time to about 30 minutes.

In a large skillet cook beef and garlic. (If using vegetables add here) Cook 1-15 minutes or until beef is cooked all the way through. Drain off any fat and stir in spaghetti sauce, Italian seasoning and pepper. In a bowl, toss potatoes with oil. Spread half the potato slices in bottom of shallow 8 cup baking dish. Spoon half the meat sauce evenly over the potatoes and top with half the cheese. Repeat with reamining potato, meat and cheese. Cover and bake on 350F for 1 hour and 15 minutes or until potatoes are tender. Uncover and bake for 5 minutes or until cheese is bubbly and golden brown. Let sit 15 minutes before serving.

TIP: If covering with foil, spray foil with non-stick spary to prevent cheese from sticking.

Serves 4
1 serving = 1 protein, 1 free exchange, 1 1/2 starches, 1/2 fat, 1 dairy (If using vegetables add 1 vegetable)

Sheppard's Pie

16 oz lean ground beef
1 1/2 tsp tomatoe paste
3/4 cup low sodium beef broth
1 cup frozen peas, corn & carrots
garlic powder & pepper to taste
4 small potatoes
4 cups cauliflower
3 garlic cloves
4 tsp light margarine
4 oz shredded cheddar cheese

Brown beef and add seasonings, beef broth and veggies. Simmer until veggies are tneder. Turn heat to low and add tomato paste, let thicken. Pour into casserole dish. At the same time you can have your potatoes, cauliflower and garlic boiling until soft. Mash all together, then add margarine and pepper to taste. Spread evenly over beef and top with shredded cheese.

Serve 4
1 serving = 1 protein, 1/2 free exchange, 2 veggies, 1 fat, 1 dairy, 1 starch

GREAT FOR FREEZING!!

Variation - Mushroom Sheppards's Pie
2 cups sliced mushrooms
1 cup sliced onions
Fry in pan sparyed with pam till tender. Pour over top of meat before potato topping. Add 1 veggie to your serving.

Shipwreck Casserole

16 oz lean groud beef
4 small potatoes, sliced
1 cup sliced carrots
2 cups chopped cabbage
2 cups sliced celery
1 cup sliced onions
2 cups hunts low sodium tomato sauce
1/2 cup water
1 1/2 tsp flavomagic
1 tsp each of garlic powder and thyme
1/2 tsp pepper
tobasco sauce to taste

Layer ingredients starting with onion then carrots, celery, potatoes then cabbage. Crumble raw meat over top. Mix tomato sauce, water and seasonings, pour evenly over top. Cover with foil wrap. Cook for 35 mins on 350F, remove foil and cook for another 15 mins or until beef is brown and veggies are tender.

Serves 4
1 serving = 1 protein, 1 starch, 2 veggies, 1 free exchange

Thanks Sunflower...sounds YUMMY...cannot wait to try some of these!!!

My favourite secret ingredient in everything lately is mustard. Since it is the only condiment we can use!

-2 Eggs (Boiled)
-1 tsp mayo
-1 tsp mustard
-2 tsp chives
-pinch of black pepper
-paprika

Cut your eggs in half lengthwise, remove yokes, put in bowl and mash with mayo, mustard, chives and black pepper.

Spoon out into the 4 egg white hollows, sprinkle with paprika.

Serves 1
Equals: 1 protein and 1 fat

is awesome with fresh veggies, I make up a little deli plate of my devilled eggs and some mini carrots and cucumber slices.

They taste so good I somehow feel like im cheating!

Hi. I'm looking for herbal magic's banana bread recipe. Can anyone help me out? I've got a freezerful of ripe bananas just waiting Thanks.

Mmmmm these recipies look great can not wait to try them.