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Category Archives: Entrees

Main courses, breakfast, lunch and dinner. This includes side dishes.

Mexican Kale Salad

Not your average salad; used a variety of leftovers and delicious fresh ingredients to make this nutrition packed, high protein vegetarian lunch.


Bed of Kale and Romaine

Sautéed onion, peppers and garlic

Quinoa mixed with Kirkland Organic Salsa

Handful of black beans

Handful of cherry tomatoes

Glob of plain Greek Yogurt

Estimated Nutritional Value: 340 Calories, 29(g) Protein, 5(g) Fat, 57(g) Carbs

Note: If you aren’t following my blog, I will be posting all my high protein healthy vegetarian meals there that I will be eating in preparation for a fitness competition.


Asparagus Soup


Ok, I make soup at least once a week. I love soup – so easy, inexpensive and a great way to use veggies up. This one though is Mike’s favourite.

2lbs asparagus washed and chopped
1 small onion diced
2 tablespoons minced garlic (I keep this in for soups to make it quicker)
1 tsp butter
2 vegetable bouillon cubes
Approx. 2 cups of water
Approx. 2 cups of Milk (1 or 2% if you are being healthy… cream if you are really looking for a creamy finish)


In a big pot, on low, melt butter and add in onion and garlic sautéing until onions become translucent, about 2-3 minutes. Add in chopped asparagus and continue sauté for another 5 minutes. Add in water just enough to cover the asparagus about 2-3 cups, and throw in two bouillon cubes (alternatively you can omit water and add broth.. for me the cubes are easy and inexpensive, and take up less room… as I mentioned I make soup once a week so stocking broth would be a pain). Increase heat and bring to a boil. Once boiling rapidly put the lid on the pot and reduce heat to low. Set timer for 20 minutes stirring occasionally. Ensure the asparagus is kind of mushy – if not simmer a little longer. Either use a hand immersion blender (if you are going to make soups all the time – buy one! so easy to use) or put into a blender and blend until smooth. Return to heat and add in Milk or Cream until the thickness of your liking. Taste test; if you need to add salt/pepper or garlic powder you can – really depends on the flavouring you got from the broth/bouillon. There. Its done. I like to add a shaving of Bolderson or sprinkling of parmesan and enjoy!

Black Bean and Quinoa Burritos

Black Bean BurritosEvery so often, when all the stars are aligned, Mexican Monday meets Meatless Monday. When that happens, Mike’s favourite is my black bean burritos. Super delicious, and nutritious – not to mention cheap and easy – making these my favourite too!


1 can black beans drained and rinsed well

1 cup leftover cooked quinoa (I’ve used whole wheat rice as well)

1 small onion diced

½ red pepper diced

2 cloves garlic minced

½ package of light cream cheese

½ cup salsa (we love the Kirkland organic)

sprinkle of chili peppers, garlic powder, cayenne

6 wraps

Top with: plain Greek yogurt/sour cream, green onions, lettuce

Over medium-high heat sauté onion for one minute add in garlic and peppers cook for another 4-5 minutes. Add in black beans 3-4 more minutes. Mix in quinoa, cream cheese and salsa. Cook for another few minutes until everything is mixed well together and warm. Spoon onto warmed tortilla shells. You can either add toppings then and wrap up. Or wrap them all up and top (as I did in this picture) afterwards.


Note: This is a great use stuff up recipe – I’ve thrown corn, peppers, zucchini, etc. in as well and it always turns out great.

Noodle-less Vegetarian Lasagna

No Noodle Vegetarian LasagnaPart of our Meatless Monday movement (which Mike is completely against) I made a vegetarian lasagna, but tried it without the noodles. I liked the results, and Mike was willing to look the other way on another no-meat dinner.


1 eggplant sliced into thin medallions
2 zucchini cut thin lengthwise
1 onion chopped
1 red pepper cut thin strips
4-5 mushrooms sliced
4 cloves garlic crushed
1 cup fresh spinach chopped
1 container cottage cheese
2 eggs
¼ cup parmesan cheese
½ cup shredded mozzarella cheese
Jar of marinara sauce


Preheat oven at 375 degrees. Bake eggplant and zucchini in oven spread out over two cookie sheets for 20 minutes – or you can sauté them in a frying pan with a little olive oil and set aside to cool while you continue to step 2. Heat a large skillet with 2 tablespoons olive oil over medium heat. Add in onion and sauté for two minutes. Add in garlic, red pepper and cook for another two minutes. Add in Mushrooms and spinach. Cook for another 5 minutes. Set aside. In a bowl mix together; egg, cottage cheese, parmesan, and ¼ cup of the mozzarella cheese. 

In a 9×13 dish pour ¼ cup of the marinara sauce and spread evenly. Then a layer of eggplant followed with a layer of zucchini. Top with ½ of the cheese mixture. Cover that with the sautéed vegetable mix. Pour 1/3 of the marinara sauce over. Make a second layer of eggplant followed with a layer of zucchini. Top with second ½ of the cheese mixture. Pour 1/3 of the jar of sauce over. Make last layer of eggplant followed with a layer of zucchini. Pour remaining sauce over and sprinkle with reserved mozzarella cheese. Bake for 35-40 minutes. Remove from oven and let sit for 5 minutes then serve. Sprinkle some fresh grated parmesan cheese. Enjoy!

Easy Chicken Pot(no)pie

Chicken Pot Pie - lightened up

For some people the pie crust is their favourite part of a pie – for me, its my least. It also so happens to be one of the worst for you parts. To lighten up this chicken potpie, and save the time of making a crust, I forfeit the pie and put reduced fat Pillsbury biscuit dough on top. Again, this recipe is meant to streamline the process of chicken potpie. To make enough to serve 4 (small eaters) or easily double it to have some leftovers:


1 tbsp oil or butter for pan
1 large carrot chopped
1 celery stock chopped
1 onion chopped
1 cup broccoli
¼ cup chopped up red peppers
1/2 cup frozen corn
1/2 cup frozen peas
1 can reduced fat cream of chicken soup
1 cup of milk
1 ½ cups cooked chicken diced (I used rotisserie chicken that I had in)
Garlic, onion powder and salt and pepper to taste
½ can of Pillsbury biscuits (this time I used reduced fat crescent roll dough and it worked out great)


To make the filling heat a large frying pan over medium-high heat with a tablespoon of oil, sauté carrot, celery, onion, broccoli and peppers for five minutes.

Add in corn and peas and cook for three more minutes

Add in chicken and cook for two minutes

Mix in can of chicken soup. Pour the milk into the can to get all the remainder, then pour the milk into the pan. Stir together and simmer on medium-low for 7-8 minutes. If it starts to get too thick add in more milk. Sprinkle on seasonings to taste – you might add a little more as you add in more milk if necessary.

Pour mixture into oven safe casserole dish. Break the biscuit dough into bite size pieces and place on top of filling. Bake in the oven at 375 degrees for 8 minutes (**Note: bake in the oven as recommended on the package of whatever dough you are using – some may be more or less – the point here is that we are just baking the biscuits). Remove from oven when biscuits look done and serve. Enjoy!

Pasta with Sautéed Veggies and Marinara Sauce

Fettuccini with sauteed veggiesAlso known as “use up all the veggies before I go grocery shopping – dinner in a pinch”. In less than ½ hour, using just two pots/pans you can make a seemingly gourmet, light, healthy and delicious dinner. What I do is:

Make ½ box of Catelli “Smart” Fettuccini cooked as directed on the box

1 small zucchini sliced

½ eggplant diced

1 pepper (or in this case ½ yellow and ½ orange) sliced

1 roma tomato halved then sliced

1 yellow onion sliced

2-3 cloves of garlic minced

2 cups chopped fresh spinach

1 tbsp olive oil

2 cups Tomato sauce – (the amount is an estimate I used ½ a jar of our favourite white linen collection marinara from Costco)

Onion powder, garlic powder, red chili peppers, and ground pepper

Using medium-high heat the oil in a large frying pan, once hot add the onion and garlic sauté for one minute then add in the remaining veggies cook for 6-8 minutes until veggies are tender. Add in onion and garlic powder and ground pepper to taste. Add in tomato sauce and stir until warm. Serve over hot cooked pasta and top with some fresh grated Parmesan cheese.

And there you go – dinner in about 20 minutes. Add more or less pasta depending on number of servings you want, same with the sauce. Enjoy!

Flatbread Friday

Flatbread PizzaFamily tradition has it that every Friday for dinner we celebrate the end of the week with Pizza. With no real pattern we alternate between Regino’s pizza, My Little Pizzeria and homemade pizza (which usually starts with Longo’s whole wheat pizza dough – as I have long given up on hours of rising yeast and kneading dough). For a change of pace, this week, I picked up a package of “Fabulous Flatbread” along with a jar of our favourite marinara sauce “White Linen Collection” from Costco.

When I got home I sautéed up some eggplant, zucchini, peppers, onion, asparagus and garlic. Covered the flatbread with the marinara sauce, some shredded part-skim mozzarella and the sautéed veggies, put it in the oven at 400 degrees for 15 minutes… mmm. Slight crisp on the outside, doughy on the inside and the right balance of garlicky veggies, sauce and melted cheese!