Low Cal Potato Salad

Light Potato Salad – YES!  It can be done (and be delicious ;) )

Potato salad is traditionally a high calorie, off limits, no no when it comes to summer BBQ’s but frankly, it’s so delicious we decided to put together a low calorie, totally yummy version for you – I hope you enjoy it as much as our nutritionists do!

Ingredients:

  1. 1 – 900g bag of baby potatoes
  2. 1 tsp salt
  3. 6 eggs, boiled and sliced
  4. 1/3 cup chopped fresh dill
  5. ¼ cup chopped fresh parsley
  6. 1 oz capers, drained
  7. 4 green onions (green part only), minced
  8. 1/2 cup light Miracle Whip (30 calories/Tbsp or less)
  9. 1/4 cup 1% milk
  10. 1.5 tsp dry mustard powder
  11. 1 Tbsp red wine vinegar

Methods:

  1. Steam 1 until tender but not overly soft, about 20 minutes.  Submerse in cold water to cool immediately.  Remove from water, pat dry.  Cut potatoes in half, placing in a large mixing bowl.
  2. Sprinkle 2 over 1and mix.
  3. Boil 3 for 15minutes. Submerse in cold water to cool immediately.  Remove from water, peel, slice and add to 1.
  4. Mix 4-6 into mixing bowl.
  5. In a measuring cup, combine 7-11 and stir thoroughly.
  6. Add sauce to mixing bowl, gently stirring all ingredients together.
  7. Serves 6 (6 generous 1 cup servings)

Discussion:

This recipe is so easy to make and exceptionally low calorie for a traditional potato salad.  If a more traditional mayonnaise is used (like Hellmens light), then use ¼ cup mayo and add 1/3 cup low fat milk to make the dressing go further while keeping the calories comparatively low.

Nutrient Content:

 

Nutrition Facts

Potato Salad  

  6 Servings

Amount Per Serving

  Calories 205.0
  Total Fat 7.4 g
  Saturated Fat 2.6 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 2.4 g
  Cholesterol 216.7 mg
  Sodium 664.5 mg
  Potassium 786.1 mg
  Total Carbohydrate 28.1 g
  Dietary Fiber 2.7 g
  Sugars 3.5 g
  Protein 9.6 g

Curried Sweet Potato Salad

 Ingredients:

  1. 2 tsp. Olive oil
  2. 3 large Sweet potatoes or yams, skin on, cut into ¾ inch cubes
  3. ½ cup non-fat Greek yogurt
  4. 1 Tbsp. Garam Masala paste
  5. 1 tsp. Dijon mustard
  6. 2 tsp. honey
  7. Salt & Pepper (to taste)
  8. ¼ of a large red onion, finely diced
  9. 1/3 cup dried cranberries
  10. ½ cup Cilantro, coarsely chopped
  11. 1/3 cup roughly chopped cashews, lightly toasted (optional)

Methods:

  1. Add 1 and 2 into a large bowl. Use your hands to toss and evenly coat the sweet potatoes before adding to a baking sheet in an even layer.
  2. Bake in pre-heated oven at 350 F for 20 minutes.
  3. Change the oven settings to 450 F and allow potatoes to become golden brown (~10-12 minutes).
  4. In a large bowl, whisk together 3-8.
  5. Combine the warm sweet potatoes with the dressing and gently toss until well combined.
  6. Chill in the refrigerator ~1 hour.
  7. Garnish with 9,10, and 11 (as desired) and serve.
  8. Makes 5-6 servings.

Discussion:

  • Patak’s Garam Masala Curry paste is what we use for this recipe. You could substitute Garam Masala curry powder alternatively.
  • This delicious salad pairs wonderfully with a mixed greens salad and a protein of your choosing on the barbeque. It tastes great the next day!
  • For a larger serving, split the yield into 5 servings which will change the calories per serving to 210. The calories per serving below include the use of all garnishes (nuts, craisins, cilantro).

 Nutrient Content Per serving:

 

Nutrition Facts

Curried Sweet Potato Salad

  6 Servings

Amount Per Serving

  Calories 176.0
  Total Fat 5.9 g
  Saturated Fat 1.0 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 3.2 g
  Cholesterol 0.0 mg
  Sodium 59.6 mg
  Potassium 186.2 mg
  Total Carbohydrate 27.3 g
  Dietary Fiber 3.1 g
  Sugars 7.3 g
  Protein 4.4 g

Lightened Up Spaghetti Carbonara

Ingredients:

  1. 1 tsp. olive oil
  2. ½ lb. thin asparagus, trimmed and cut into 3-inch pieces (~2 cups)
  3. 2 large shallots, sliced
  4. 1/8 tsp. sea salt
  5. ¼ tsp. fresh ground black pepper, divided, plus additional to taste
  6. 2 cloves garlic, chopped
  7. 180g skinless, boneless chicken breast, chopped to 0.5” pieces (1 very large chicken breast or 2 small)
  8. 2 large eggs
  9. ½ cup finely grated Parmesan Cheese, divided
  10.  8 oz. (226g) dry whole-wheat Spaghetti

Methods:

  1. Bring a large pot of salted water to a boil.
  2. Meanwhile, in a large nonstick skillet on medium-high, heat the oil. Add asparagus, shallots, salt and 1/8th tsp. of pepper and sauté for about 4 minutes, stirring frequently, until lightly browned.
  3. Add 1/3 cup water and cook for 3-4 minutes more, until asparagus is crisp-tender and liquid evaporates.
  4. Reducing heat to low, add garlic and cook, stirring constantly, until garlic has softened, about 30 seconds.
  5. Transfer veggie contents to a medium bowl and set aside.
  6. Spray skillet with a little oil, increase heat to medium, and add chicken breast. Cook for about 5 minutes, stirring frequently, until lightly browned and cooked through.
  7. Add the chicken to the veggie mixture and set aside.
  8. In a small bowl, whisk the eggs. Stir in ¼ cup cheese and 1/8tsp. pepper; set aside.
  9. To the boiling water, add the pasta and cook until al dente according to package directions.
  10.  Drain & return pasta to the pot, off of the heat. Immediately, add egg mixture to the hot pasta and stir vigorously until thickened and creamy- about 1 minute.
  11.  Add the asparagus and chicken mixture to the pasta and stir to combine.
  12.  Season with additional pepper and divide among serving plates. Divide the remaining ¼ cup parmesan cheese amongst each serving.
  13.  Makes 4 servings. Each serving is ~ 1 ½ cups.

Discussion:

  1. One serving of this delicious pasta satisfies the starch and protein portion of the plate model. For a 400 calorie meal, add 2 cups steamed veggies on the side.
  2. It is advised to reserve a little bit of the starchy pasta water, just in case you want to loosen the sauce up at step 10. The starch in the water helps the sauce ‘cling’ to the pasta, and adds body to the sauce.
  3. For variety, swap out the chicken breast for a similar amount of other lean proteins like low-fat chicken/turkey sausage, prawns, or lean ham. Using 180g prawns (~24 medium-large prawns) would trim calories to 360 per serving, and protein content would stay the same.

Check out our blog article here for more thoughts on this awesome meal! 

Nutrient Content Per serving:

 

Nutrition Facts

Spaghetti Carbonara Lightened Up

4 Servings

Amount Per Serving

Calories 376.0
Total Fat 8.6 g
Saturated Fat 3.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.1 g
Cholesterol 129.2 mg
Sodium 292.4 mg
Potassium 338.0 mg
Total Carbohydrate 5.2 g
Dietary Fiber 7.0 g
Sugars 0.1 g
Protein 28.4 g

 

Light Turkey Rockwell Bake Recipe

Vancouver Nutritionist Rockwell Bake

Ingredients:

  1. 1 Tbsp. olive oil
  2. 1 cup onion, finely diced
  3. 1 cup celery, finely diced
  4. 1 cup carrot, peeled and finely diced
  5. 1 clove garlic, minced
  6. 2 Tbsp. fresh sage, finely chopped
  7. 2 tsp. Fresh thyme, finely chopped
  8. ¾ cup dried cranberries
  9. ½ cup white wine
  10. ¾ cup egg white
  11.  2 whole eggs
  12.  2 cups 1% milk
  13.  1 tsp. Dijon mustard
  14.  1½ tsp. salt
  15.  ¼ tsp. Fresh ground pepper
  16.  8 cups high fibre bread, cut into 1 inch cubes (about ¾ of a loaf)
  17.  3 cups leftover turkey meat (skin & fat removed!), cooked and cut into ½ inch cubes
  18.  100 g Light Mozzarella, grated
  19.  50 g Parmesan, grated

Methods:

  1. Preheat oven to 350ºF.
  2. Grease a 9 inch spring form pan and place on a baking tray.
  3. In a sauté pan, add 1 and heat for 1 minutes over medium heat, then add 2 -4 and sauté for 5 minutes until onions are translucent.
  4. In the same pan, add 5-7 and sauté for 1 more minute.
  5. Add 8-9, then simmer until almost all liquid has evaporated (about 5 minutes). Remove from heat and let cool to room temperature.
  6. In a large bowl, whisk 10-15. Then add 16, toss to coat and let soak for 15 minutes stirring occasionally.
  7. Stir in cooled vegetables and add 17-18 into bread mixture.
  8. Spoon mixture into prepared pan and sprinkle 19 on top.
  9. Bake for 50-60 min, until top is golden brown and center springs back when pressed.
  10.  Cut into 8 and serve!

Discussion:

  • Try “European Bakery” Ukrainian Rye or Barley Bread in this recipe – just delicious and wheat free!
  • You may want to reserve some of the milk in step 6.  The bread mixture should be fully covered and wet, but milk should not be pourable after soaking.
  • This dish makes a perfect ‘plate’ when served with a green salad, grilled or sautéed veggies – enjoy!
  • Check out the blog article about this recipe!

Nutrient Content Per serving: 

Nutrition Facts

Rockwell Bake

8 Servings

Amount Per Serving

Calories 424.5
Total Fat 10.7 g
Saturated Fat 4.5 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.2 g
Cholesterol 100.7 mg
Sodium 787.4 mg
Potassium 457.5 mg
Total Carbohydrate 52.5 g
Dietary Fiber 8.1 g
Sugars 12.1 g
Protein 28.5 g

Nutritious Lightened Up Caesar Salad Dressing

vancouver nutritionist tips light caesar dressing recipe

Ingredients: 

  1. ¼ cup soft tofu
  2. 2 Tbsp. light mayonnaise
  3. 1 ½ Tbsp. lemon juice
  4. 1 Tbsp. Frank’s hot sauce
  5. ½ Tbsp. Worcestershire sauce
  6. 2-3 cloves garlic
  7. ½ Tbsp. Dijon mustard
  8. ½ tsp. anchovy paste
  9. 2 Tbsp. grated parmesan cheese
  10. Salt & pepper to taste

Methods:

  1. Add all ingredients to a blender or magic bullet and blend for about 20-30 seconds or until mixture is smooth and nectar-like consistency is reached.
  2. Yield: 150 mL (or ~10 Tbsps.) – serves 4

Discussion:

  • To use this dressing as part of a 400 calorie meal: Mix 3 cups Romaine lettuce with 3 tbsp. of the dressing above and 2 tbsp. of finely grated parmesan cheese. Toast 1 slice of whole grain bread such as “Silverhills” and cut into ‘croutons’ and toss with salad. Add 1 grilled chicken breast and you have yourself the plate model and a delicious meal! 
  • See the blog article for more discussion about this dressing

Nutrition Facts

Lightened Up Caesar Salad

10 Servings (1 serving = 1 tbsp)

Amount Per Serving

Calories 22.3
Total Fat 1.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Cholesterol 1.9 mg
Sodium 68.5 mg
Potassium 21.5 mg
Total Carbohydrate 1.1 g
Dietary Fiber 0.0 g
Sugars 0.5 g
Protein 1.0 g

 

Cashew Coconut Vegetable Curry Recipe

 

Ingredients:

  1. 1 Tbsp. olive oil
  2. 2 tsp. cumin seeds
  3. 3 cups eggplant, unpeeled and diced in 1/2 inch cubes
  4. 1- 540mL can chickpeas, rinsed and drained
  5. 3 cups cauliflower, cut into 1/2 inch
  6. 1 cup onion, diced
  7. 1 cup carrot, diced
  8. 1 cup green beans, chopped 2” in length
  9. 2 tsp. jalapeno pepper, seeded and minced
  10. 1 Tbsp. fresh ginger, peeled and minced
  11. 1 Tbsp. Madras curry powder
  12. 1 clove garlic, grated
  13. 1 tsp. salt
  14. ½ tsp. turmeric
  15. 1- 400mL can light coconut milk (50 calories per ½ cup or less)
  16. ¼ cup fresh cilantro, minced
  17. ¼ cup dry roasted salted cashews, coarsely chopped

 

Methods:

  1. In a large pot, heat 1 over medium-low heat and add 2 and stir for 2 min until they turn a shade darker.
  2. In the same pot, add 3 -4 and cook over medium high heat for 5 min.
  3. Add 5-14 to cook and stir for 5 min.
  4. Add 15 and bring to boil.
  5. Cook over medium low heat for 10 min until sauce has thickened and veggies tender, stir occasionally.
  6. Spoon curry into large bowl and sprinkle 16-17 and enjoy!
  7. Serves 4-6 (see serving sizes below)

 

Discussion:

  • If 3 cup serving sizes are used when serving this recipe, this recipe satisfies the protein and vegetable portion of the plate model.  All you need to add is a starch.  Serve over cooked barley for an all-inclusive dinner – enjoy!

Nutrition Facts

Cashew Coconut-Vegetable Curry

 6 Servings (approx.  2 cups per serving)

Amount Per Serving

Calories 222.6
Total Fat 7.5 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 317.5 mg
Potassium 729.7 mg
Total Carbohydrate 33.7 g
Dietary Fiber 8.3 g
Sugars 1.3 g
Protein 8.6 g

Butter Chicken Recipe

 

Ingredients:

  1. 600g boneless, skinless chicken breast, chopped into 1” pieces (about 4 large chicken breasts)
  2. ½ tsp. salt
  3. Fresh ground pepper
  4. 2 Tbsp. butter
  5. 2 large cooking onion, very finely chopped
  6. 4 cloves garlic, crushed
  7. 1 Tbsp. fresh ginger, grated and finely chopped
  8. 3 tsp. Monsoon Tandoori curry powder
  9. 1 tsp. Monsoon Tobago Habanero curry powder
  10. 2 tsp. paprika
  11. 1 cup pureed canned peeled plum tomatoes
  12. ½ cup Pacific Foods Low Sodium Chicken Broth
  13.  ½ cup ½ and ½ table cream (10% M.F. or less)

 

Methods:

  1. In a large pot sauté 1-3 over medium heat until not quite cooked and some pink remains, remove from pot and cover with tin foil, set aside.
  2. In the same pot, very slowly sauté 4-5 (20-30 minutes), stirring frequently.
  3. Add 6-10 to pot and fry for another 1-2 minutes.
  4. Add 11 and 12 and bring contents to simmer until reduced, about 10-15 more minutes.
  5. Just before you are ready to serve this dish and pot contents are simmering, add chicken, simmer for an additional 1-2 minutes. Remove from heat.
  6. Add 13, stir and enjoy!
  7. Serves 6 (roughly 1 cup servings)

 

Discussion:

  • Monsoon Coast Exotic World Spices provided the expert curry mixtures that make this recipe such a success and aside from a few modifications we made to keep the calories down, Monsoon also provided this recipe: check out their website for where to buy these spices! http://monsooncoast.com/monsoon.html?main=/links.html
  • Make sure to use a proper cooking onion (not a sweet or white onion) and sauté very slowly as directed – this process really enhances the flavor of the recipe
  • Serve over 1 cup of cooked pot barley alongside your favorite vegetables and you’ve successfully followed the plate model!

 

Nutrition Facts

Butter Chicken

  6 Servings

Amount Per Serving

  Calories 194.5
  Total Fat 8.5 g
  Saturated Fat 4.5 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 2.4 g
  Cholesterol 70.0 mg
  Sodium 295.5 mg
  Potassium 403.0 mg
  Total Carbohydrate 8.4 g
  Dietary Fiber 1.6 g
  Sugars 2.5 g
  Protein 20.6 g

Black Bean Enchiladas Recipe

 

Ingredients:

  1. 1 large onion, chopped
  2. 3 cloves garlic, minced
  3. 2 tsp. ground oregano
  4. 2 tsp. ground cumin
  5. ⅔ cup chicken or vegetable stock (low sodium)
  6. 1 cup mushrooms, sliced
  7. 3-4 red bell peppers, chopped
  8. 3-4 medium sized zucchinis, chopped
  9. 1 (19 oz) can black beans
  10. Salt and pepper to taste
  11. 2 jalapeno peppers, finely chopped
  12. 1 Tbsp.  Chili sauce
  13. 12 corn tortillas (6 inch)
  14. 1 ½ cups tomato sauce
  15. ½ cup aged light cheddar cheese, shredded
  16. 12 small cilantro sprigs

 

Methods:

  1. Preheat oven to 350°F
  2. In a large pot braise 1-5 until onions have softened.
  3. In the same pot, add 6-7 and cook until just soft and evenly cooked. Add 8-9 and cook for few minutes longer.
  4. When vegetables are tender, add 10-12 to your preference and then set aside.
  5. Place 13 (3 or 4 at a time) into a damp kitchen towel or several layers of damp paper towel and wrap completely. Microwave in the towel on high for about 60 seconds (may need slightly more or less time depending on your microwave). Working in small batches allows the tortillas to be heated evenly.
  6. In a 9 x 13 baking dish (or 2 – 6 X 10 baking dishes if you want to eat one and freeze one) spread 14 evenly over the bottom of the pan(s).
  7. Assemble enchiladas by placing approximately 1/3 cup of the vegetable filling onto the corn tortilla. Spread across the center evenly and roll up. Place seam side down on the tomato sauce in the pan.
  8. Sprinkle evenly with 15 and cover tightly with tin foil
  9. Bake for 20 minutes, remove foil and allow to brown; about 10 min.
  10. Serve each enchilada with a bit of sauce on top and 16.
  11. Makes 12 enchiladas

 

Discussion:

  • A good serving size would be 3 Enchiladas to satisfy the protein and starch portion of the plate model. Add to that 2 cups of veggies (think salad or steamed veggies) on the side and you’ve got yourself a perfect plate for about 450 calories!
  • If you are freezing some of the enchiladas, allow them to thaw completely before placing in oven and then follow the same directions above for cooking
  • This recipe could also successfully be made with chicken breast as the protein source – just replace the black beans with 12oz (or about 360g) cooked, shredded chicken breast: this substitution will keep the calories about the same, however will increase the protein to 9.4g per enchilada and decrease the fibre to 1.9 per enchilada.

 

Nutrition Facts

Black Bean Enchiladas

12 Servings

Amount Per Serving

Calories 128.1
Total Fat 2.1 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 1.9 mg
Sodium 200.2 mg
Potassium 297.8 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.6 g
Sugars 2.2 g
Protein 5.0 g

 

 

Beet & Kale Salad with Feta Cheese Recipe

 

Ingredients:

  1. 4 small beets, peeled and cubed (1-1.5 cm squared)
  2. 2 small bunches of kale, cleaned, deveined and coarsely chopped
  3. ½ garlic bulb
  4. 1 tsp olive oil
  5. Olive oil sprayer
  6. ¼ cup low fat feta cheese
  7. 3 Tbsp balsamic glaze (no sugar added)
  8. ¼ tsp ground black pepper

 

Methods:

  1. Preheat oven to 350 F
  2. If you have a garlic roaster – prepare garlic with 1 tsp olive oil in roaster – if not, place garlic and oil in a tin foil ‘boat’.
  3. Toss 1 lightly with 5, place on baking sheet
  4. Place garlic roaster or tin foil boat on the center of baking sheet with the beets, roast for 25 minutes
  5. Remove from oven, and reduce heat to 300 F
  6. Toss 2 lightly with 5, place on baking sheet and roast for 5 – 7 minutes
  7. Once cooled, mince 3
  8. Toss 1, 2, 3, 6, 7 and 8 together in serving bowl – enjoy!
  9. Makes 4 servings

 

Discussion:

  • Balsamic glaze can be purchased pre-made or can be made at home by simply bringing to a boil ½ cup good quality balsamic vinegar and letting simmer for 12 minutes.  Will store in the fridge for months if not all is used.

 

Nutrition Facts

Beet & Kale Salad

  4 Servings

Amount Per Serving

  Calories 136.6
  Total Fat 6.0 g
  Saturated Fat 2.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 2.5 g
  Cholesterol 7.5 mg
  Sodium 239.0 mg
  Potassium 284.5 mg
  Total Carbohydrate 15.6 g
  Dietary Fiber 3.1 g
  Sugars 6.6 g
  Protein 6.6 g

 

Beef Stew with Root Vegetables Recipe

 

Ingredients:

  1. 30g thick-cut bacon (about 2 pieces), cut into ½ inch pieces
  2. 14 oz beef chuck roast or top blade steak (about 3 medium steaks), trimmed of excess fat and cut into 1.5-2 inch pieces
  3. Salt & freshly ground pepper
  4. 1 medium onion, chopped
  5. 4 medium celery stalks, chopped
  6. 3 cloves garlic, minced
  7. 1 Tbsp. fresh sage, minced
  8. 1 cup dry red wine
  9. 2 cups low-sodium beef broth
  10.  1 ½ cups water
  11.  4 medium parsnips, halve lengthwise, cored, and cut into 1-inch pieces
  12.  6 carrots, chopped (into 1-inch pieces)
  13.  3 medium red potatoes, chopped into 1-inch pieces
  14.  ¼ cup chopped fresh flat-leaf parsley
  15.  2 Tbsp. prepared horseradish

 

Methods:

  1. Cook 1 in a 6-quart Dutch oven or other heavy-bottomed pot over medium heat until bacon is browned but not crisp ~6-8 minutes. Remove bacon and transfer to a paper-towel-lined plate and set aside. Do not wipe out the pan.
  2. Heat the bacon fat over medium-high heat. Season 2 with your desired amount of 3 and brown the beef on all sides (if necessary, do this in batches to avoid overcrowding). Transfer browned beef to a plate and set aside.
  3. Add 4 and 5 to the pot, reducing the heat to medium. Cook, stirring often until the vegetables begin to soften ~5-6 minutes.
  4. Add 6 and 7, stirring occasionally until fragrant, 1-2 minutes.
  5. Add 8-10 stirring with a wooden spoon to dissolve any browned bits in the bottom of the pot. Raise the heat to medium-high and bring to a boil.
  6. Return the beef and bacon to the pot and add 11-13. Stir contents to combine and reduce heat to a simmer. Place lid over pot and cook for ~45 minutes or until potato and veggies are fork tender.
  7. Stir in 14-15 and season with salt and pepper as desired.
  8. Makes 6 servings. Each serving is approximately 2 cups.

 

Discussion:

  • A 2 cup serving of this stew satisfies the starch and protein part of the plate model.
  • Serve this dish along side another vegetable like green beans, asparagus or broccoli and you’ve got yourself the perfect plate and for less than 400 calories!
  • We found this stew needed to be thickened a little bit. To do so, combine 1 Tbsp. of cornstarch with 2 Tbsp. cold water to form a paste. Mix paste into the stew after adding parsley and horseradish over medium heat until sauce thickens.

 

 

Nutrition Facts

Beef Stew with Root Vegetables

6 Servings

Amount Per Serving

Calories 307.0
Total Fat 6.4 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.3 g
Cholesterol 58.8 mg
Sodium 320.0 mg
Potassium 777.4 mg
Total Carbohydrate 30.6 g
Dietary Fiber 5.1 g
Sugars 5.2 g
Protein 25.6 g

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