Filet of Bordelais fish

Ingredients

60 ml	4 tbsp	onions, chopped
480 g	16 oz	filet of cod
60 ml	4 tbsp	of tomatoes, diced
20 ml	4 tsp	olive oil
125 ml	½ cup	white wine
To taste		salt, pepper, paprika and lemon juice
Four (4)		lemon wedges

Preparation

• Spread half the onions on a baking dish and place the cod on top.
• Add the rest of the onions, the parsley, the oil and the wine.
• Add the salt, pepper and paprika. Cook in the oven for 12 to 15 minutes at 180°C (350°F), then broil.
• Serve each portion with a lemon wedge.

(4 servings)

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Souvlaki

Ingredients

4		whole wheat pitas
300 g	10 oz	cooked chicken, in strips
500 ml	2 cups	of tomatoes, diced
250 ml	1 cup	of onions, thinly sliced
85 ml	1/3 cup	of tzatziki
A few	leaves	of fresh coriander and mint

Preparation

• On one side of each pita, spread equal amounts of reheated chicken, tomatoes and onions.
• Spread tzatziki on each pita.
• Add fines herbes before rolling the pita flat bread to make souvlaki-style sandwiches.

(4 servings)

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Asian Beef

Ingredients

300 g	10 oz	top sirloin beef
170 ml	2/3 cup	red wine vinegar
170 ml	2/3 cup	Soya sauce
8 ml	2 teaspoons	fresh ginger
4		garlic cloves
500 ml	2 cups	mushrooms, sliced
To taste		salt and pepper

Preparation

• Cut the beef into cubes.
• Mix the other ingredients in a bowl, except the mushrooms, and marinate the beef for 1 to 2 hours in the fridge.
• Thread the beef and mushrooms onto skewers, alternating until each skewer is full.
• Grill the brochettes for 4 to 5 minutes, turning them from time to time to ensure uniform cooking.

(4 servings)

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Pesto pasta

Ingredients

1 l	8 cups	whole-wheat spaghetti, cooked
60 ml	4 tbsp	cooked pasta water
60 ml	4 tbsp	basil pesto
500 ml	2 cups	cherry tomatoes, cut up into pieces
60 ml	4 tbsp	black olives, sliced
100 g	4 oz	Feta cheese, cut into cubes
To taste		salt and pepper

Preparation

• Cook the pasta in boiling salted water until al dente; drain.
• Put the pasta back into the pan, and add the cooked pasta water, the pesto, the tomatoes and the olives. Add salt and pepper.
• Cover with Feta cubes before serving.

(4 servings)

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Ricotta and raspberry spread

Ingredients

250 ml	1 cup	of ricotta
125 ml	½ cup	of raspberries
2 pinches		ground cardamom
3 or 4 drops		vanilla extract

Preparation

• Mix all the ingredients with a food processor until the preparation has the texture of a spread.

Note: For more taste, add 20 ml (4 tsp) of honey or maple syrup.

(4 servings)

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Hearty lentil soup

Ingredients

20 ml	2 tsp.	olive oil
250 ml	1 cup	finely-chopped onion
250 ml	1 cup	diced carrots
8 ml	2 tsp.	dried thyme
1 l	4 cups	low-sodium chicken broth
180 ml	2 2/3 cups	stewed tomatoes (canned)
120 ml	8 tbsp.	dried lentils
60 ml	4 tbsp.	fresh parsley
To taste		salt and pepper

Preparation

• In a pot, brown the onion and carrots in oil.
• Add thyme and blend in broth, tomatoes, lentils, salt and pepper.
• Simmer approximately 45 minutes, until lentils are tender.
• Garnish with parsley and serve.

(4 servings)

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Layered Tuna Salad

Ingredients

240 g	8 oz	drained tuna
500 ml	2 cups	shredded carrots
20 ml	4 tsp	mayonnaise
40 ml	8 tsp	plain yogurt
8		finely chopped green onions
8 ml	2 tsp	mustard
60 ml	4 tblsp	fresh parsley
4		ripe tomatoes
8		lettuce leaves
		minced fresh chives

Preparation

• In a large bowl, mix the first seven ingredients.  Set aside.
• Cut each tomato in five slices of identical thickness.
• Assemble the salad by laying out a small amount of the tuna mixture between and among the tomato slices.
• Serve on a bed of lettuce garnished with fresh chives.

Variation: Another way of presenting the salad consists in cutting the tomatoes out in little “bowls” by slicing a “hat” off each one and scooping the flesh out with a spoon, then filling each one with the tuna mixture.

(4 portions)

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Lamb with red wine

Ingredients

20 ml	4 tsp	Olive oil
4		Approx. 150-175 g (5-6 oz) of lamb cutlets for 75 g (2½ oz) edible portion after removing fat and bones
300 ml	1 cup	Red wine
20 ml	4 tsp	Dijon mustard
8 ml	2 tsp	Cornstarch
8 ml	2 tsp	Sugar
		Fresh rosemary
To taste		Salt, pepper and Provencal herbs

Preparation

• Heat oil in a fry pan and brown cutlets on each side.
• Once desired degree of cooking is reached, remove cutlets and keep warm.
• Mix the wine, mustard and sugar; pour into fry pan to deglaze.
• Thin the cornstarch in 40 ml (8 tsp) of water and add to mixture. Let simmer until the sauce thickens slightly.
• Season to taste and pour onto cutlets.
• Sprinkle on fresh rosemary.

(4 portions)

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Chicken escalopes in a walnut crust

Ingredients

40 ml	8 tsp	whole wheat flour
2		eggs
125 ml	½ cup	walnuts, finely ground
40 ml	8 tsp	breadcrumbs
4		90 g (3 oz) pieces of chicken
1		small bouquet of fresh parsley
To taste		salt and pepper

Preparation

• Preheat oven to 190 °C (375 °F).
• Place the flour in a deep dish. In another deep dish, beat the eggs. In a third deep dish, mix the nuts, breadcrumbs, salt and pepper.
• Dredge both sides of the chicken pieces in the flour, then dip them in the egg mixture, before pressing them into the nut mixture.
• Place the chicken pieces on a baking sheet and place in the oven approximately 7 to 8 minutes or until they are thoroughly cooked.
• Serve immediately with fresh parsley.

(4 portions)

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Spaghetti squash with tomato sauce

Ingredients

1 l		4 cups		of spaghetti squash
500 ml		2 cups		of primavera sauce
125 ml		½ cup		of parmesan
125 ml		½ cup		of dried breadcrumbs
To taste				Salt, pepper and oregano

Preparation

• Preheat oven to 190° C (375° F)
• Pierce squash with a fork or knife tip in a few spots and bake for 1 to 1 ½ hours, until tender.
• Heat sauce in the meantime.
• Remove 1 litre (4 cups) of cooked squash strands with a fork.
• Garnish squash with sauce, parmesan and breadcrumbs.
• Lightly brown the cheese in the broiler.
• Season to taste.

(4 portions)

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Raspberry squares

Ingredients

875 ml		3½ cups		Fresh or frozen raspberries
60 ml		¼ cup		Sugar
60 ml		¼ cup		Water
125 ml		½ cup		Whole-wheat flour
175 ml		¾ cup		Rolled oats
30 ml		2 tblsp.		Wheat germ
30 ml		2 tblsp.		Brown sugar
75 ml		1/3 cup		Butter
45 ml		3 tblsp.		Milk

Preparation

• Preheat oven to 180°C (350°F).
• In a casserole, bring the raspberries, sugar and water to a boil. Reduce heat and let simmer approx. 15 min.
• Meanwhile, mix the other ingredients in a bowl.
• Press half the dried ingredients in a small mould covered with a sheet of parchment paper. Pour in the raspberries and cover with the remaining dried ingredients.
• Cook in oven approx. 30 min.

(8 portions)

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Chicken and Cheese Crêpes

Ingredients

190 ml		¾ cup		whole wheat flour
190 ml		¾ cup		1% milk
4				eggs
180 g		6 oz		cooked chicken
115 g		4 oz		partially skimmed mozzarella cheese
55 g		2 oz		light Swiss cheese
				A few Basil leaves
To taste				Salt and pepper

Preparation

• Prepare the crêpes: mix the 3 first ingredients in a bowl.  Pour the mixture into a well-heated, non-stick (or anti-stick spray coated) pan. Let cook on medium heat.  When the edges are no longer translucent, turn the crêpe over and let cook on the second side. Once fully cooked, place the crêpe on a hotplate.  Repeat these steps to prepare 3 more crêpes.
• Garner one side of each chicken crêpe with chicken, cheese and basil, then season.
• Fold the crêpes onto themselves and cook in the oven at 200 °C (400 °F), until the cheese has melted.

(4 portions)

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Seafood mix

Ingredients

20 ml	4 tsp	olive oil
180 g	5 oz	shrimp
180 g	5 oz	scallops
30 ml	2 tbsp	white wine
10 ml	2 tsp	lemon juice
10 ml	2 tsp	lemon zest
250 ml	1 cup	onions, chopped
To taste		garlic, parsley, tarragon, salt and pepper

Preparation

1. Heat the olive oil in a big frying pan, and brown the shrimp and the scallops. Do not overcook so as not to alter their texture. Remove the seafood from the pan and set aside.
2. Deglaze the frying pan with the wine and the lemon juice. Add the lemon zest, the onion, the garlic and the seasonings.
3. educe for a few minutes, then add the seafood for only a few seconds to reheat, and serve.

(4 portions)

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Garden Penne

Ingredients

1 l	4 cups	of whole wheat penne
40 ml	8 teaspoons	of olive oil
40 ml	8 teaspoons	of white wine
40 ml	8 teaspoons	of water in which pasta was cooked
To taste		garlic, oregano, salt and pepper
500 ml	500 ml	500 ml
120 g	4 ounces	of small bocconcinis
1 l	4 cups	miniature spinach
1 l	4 cups	of arugula

Preparation

1. Cook pasta in boiling salted water. Keep a bit of the cooking water, drain and place again in casserole. Mix the oil, wine, the cooking water, garlic, oregano, salt and pepper in a bowl.  Pour over the pasta.
2. Add the tomatoes and cheese. Let heat for 1 or 2 minutes.
3. Add the spinach and the arugula by stirring gently so that they soften without cooking.
4. Serve immediately.

(4 portions)

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Fine herb steak

Ingredients

4 x 90 g	4 x 3 oz	flank of beef
20 ml	4 teaspoons	olive oil
125 ml	1/2 cup	chopped onions
4		chopped garlic buds
20 ml	4 teaspoons	all purpose flour
20 ml	4 teaspoons	herbs from Provence
20 ml	4 teaspoons	lemon juice
500 ml	2 cups	low-sodium beef bouillon
To taste		salt and pepper

Preparation

1. Remove visible beef fat and seize the beef in an anti-stick frying pan until desired cooking is obtained.
2. In the same pan, brown the onions and garlic in olive oil.
3. Sprinkle flour and add herbs from Provence, salt and pepper.
4. Add the lemon juice and bouillon, and then bring to a boil while stirring.
5. Smother the meat with the herb sauce and serve.

(4 portions)

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Maple and nut Tilapia

Ingredients

4		fillets of tilapia 100 g (3 ½ oz)
125 ml	½ cup	of orange juice
20 ml	4 teaspoons	olive oil
4		chopped garlic buds
125 ml	½ cup	chopped onions
4		slices of prosciutto, in small pieces
125 ml	½ cup	chopped Grenoble nuts
40 ml	8 teaspoons	maple syrup
To taste		pepper

Preparation

1. Preheat the oven to 200°C (400°F)
2. Place the tilapia fillets in a pan, sprinkle orange juice and put in the oven for about 8 minutes, or until the flesh becomes opaque and can be easily cut with a fork.
3. During this time, heat the olive oil in a pan and briefly seize the garlic, onions, prosciutto and nuts.
4. Add the maple syrup, pepper and stir well.
5. Garner the fillet with the preparation and serve immediately.

(4 portions)

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Italian linguini

Ingredients

1 L - 4 cups	whole wheat linguini, cooked
60 ml - 4 tablespoons	olive oil
4	crushed garlic cloves
4	diced ripe tomatoes
8 ml - 2 teaspoons	herbs from Provence
8 ml - 2 teaspoons	sugar
20 ml - 4 teaspoons	vinegar
	a small amount of water from cooking the pasta, as needed
120 ml - 8 tablespoons	Parmesan cheese
	a few fresh leaves of basil, snipped
to taste	salt, pepper and hot pepper

Preparation

1. Cook the linguini in salted, boiling water until cooked al dente.
2. During this time, heat the oil in a frying pan, add garlic, Provence herbs, tomatoes, sugar and vinegar and put on medium heat.
3. Let cook 5 minutes while stirring, the add salt, pepper and the hot pepper.
4. Add the pasta to the sauce and stir well. Add a bit of water from cooking the pasta as needed.
5. Serve immediately with the Parmesan and basil.

(4 portions)

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Chili con carne

Ingredients

10 ml - 2 teaspoons	olive oil
120 ml - ½ cup	chopped onions
500 ml - 2 cups	diced celery
2	diced green peppers
300 g - 10 oz	extra-lean ground beef
620 ml - 2 ½ cups	canned stewed tomatoes
500 ml - 2 cups	canned red beans
To taste	garlic, pimento, salt and pepper

Preparation

1. Heat the oil in a casserole and lightly fry onions, garlic, seasoning and vegetables.
2. Add ground beef.
3. Once cooked, add tomatoes and beans.
4. Let simmer until sauce is lightly thickened.

(4 portions)

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Tex-Mex Chicken

Ingredients

4 x 90 g (4 x 3 oz)	chicken breast
120 ml (½ cup)	salsa
20 ml (4 tsp)	breadcrumbs
120 g (4 oz)	partially skimmed cheese, grated
	fresh parsley
To taste	salt and pepper

Preparation

1. Preheat the oven at 190˚C (375˚F).
2. Place the chicken on a hot plate and cook in the oven for 30-40 minutes, until well done.
3. Garnish the cooked chicken with the salsa, the breadcrumbs and the cheese. Add salt and pepper.
4. Put the hot plate under the grill, until the cheese has browned.
5. Garnish with fresh parsley and serve immediately.

(4 portions)

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Ricotta and Strawberry Cups

Ingredients

40 ml (8 teasps.)	grated white chocolate
20 ml (4 teasps.)	1 % milk
250 ml (1 cup)	ricotta
180 ml (3 tbl sp.)	whipped cream
500 ml (2 cups)	sliced strawberries
4	fresh mint leaf

Preparation

1. Melt the chocolate with the milk over low heat.
2. In a bowl, beat the ricotta until a lightly creamy consistence occurs.
3. Add the chocolate and whipped cream and mix well.
4. In four transparent glasses or cups, pour alternately one layer of ricotta, one layer of strawberries and continue until all ingredients are used.
5. Garnish with a mint leaf and serve.

(4 portions)

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Spinach salmon

Ingredients

2 cups	water
2 cups	white wine
2	onions, chopped
4	bay leaves
2 tsp	salt
4 x 100 g	fresh salmon
4 tsp	butter or margarine
4 tsp	all-purpose flour
1 1/3 cups	1% milk
4 cups	miniature spinach
120 g	partially skimmed, grated Mozzarella cheese

Preparation

1. Mix the first 5 ingredients, bring to a boil and poach the salmon for 5 minutes.
2. In the meantime, prepare a bechamel sauce by melting the butter and adding the flour. Then, remove from the heat and pour the milk while stirring. Reheat while whipping until the milk reaches a boil.
3. Incorporate the spinach into the sauce.
4. Put the salmon on a slab and brush with the béchamel sauce. Sprinkle with Mozzarella cheese, and put in the oven until desired doneness.

(4 portions)

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Carrot and cranberry muffins

Ingredients

3 tbsp	butter
3 tbsp	sugar
1	egg
½ cup	non-sweetened apple sauce
2 tbsp	milk
¾ cup	whole-wheat flour
2 tsp	chemical leavener (baking powder)
1 tsp	baking soda
Pinch	salt
1½ cup	shredded carrots
½ cup	dried cranberries

Preparation

1. Preheat oven to 180˚C (350˚F). Grease muffin pan (for 6 muffins) with butter or use baking cups.
2. In a bowl, beat butter and sugar. Add egg, apple sauce and milk.
3. Add flour, baking powder, baking soda and salt. Stir to moisten.
4. Add carrots and cranberries, mix lightly and pour in muffin pan.
5. Bake in oven approximately 30 minutes or until you can insert a toothpick in the centre and it comes out clean.

(6 muffins)

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Chicken Nuggets

Ingredients

Preparation

1. Mix the first six ingredients in a bowl.
2. Beat the egg whites with the water in another bowl.
3. Coat the chicken cubes with the flour, dunk them into the egg white mixture, then roll them in the bread crumb mixture.
4. Place the nuggets on a baking sheet pre-sprayed with an anti-stick coating, place the entire sheet into a 400 °F oven and bake the nuggets 10 to 15 minutes.

(4 servings)

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Sole fillet with parsley

Ingredients

Preparation

1. Place the fillets in an oven-proof dish coated with non-stick spray.
2. Sprinkle the fillets with salt and pepper.
3. Combine the margarine, the parsley and the lemon juice and coat the fish with this mixture.
4. Place the oven dish uncovered in the oven and bake at 350 °F for 15 to 20 minutes.

(4 servings)

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Grilled marinated chicken

Ingredients

Preparation

1. Place the deboned chicken in an oven-proof dish.
2. Combine the lemon juice, the oil, the garlic, the oregano and the Cayenne pepper.
3. Pour the mix over the chicken, coating it completely. Marinate for 20 minutes at room temperature.
4. Place the chicken on an oiled rack and cook at 400°F for 9 to 10 or until the chicken is tender. Flip over once, halfway through cooking.

(2 servings)

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Veal hamburger

Ingredients

360 g	minced veal
¼ cup	onion, finely chopped
1 tablespoon	curry
to taste	salt and pepper
4	multi-grain hamburger buns
8 slices	tomato
1 tablespoon	salsa
4	lettuce leafs
1 tablespoon	Dijon mustard

Preparation

1. In a bowl, combine the minced veal with the onion, the curry, the salt and the pepper.
2. Make four patties and cook on a frying pan or on a barbecue.
3. Toast the buns.
4. Assemble the hamburgers and garnish with the tomato, the salsa, the lettuce and the Dijon mustard.

(4 servings)

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Mexican Salad

Ingredients

Preparation

1. Arrange the lettuce on four plates and garnish with the vegetables.
2. Prepare a dressing with the olive oil, the vinegar, the lemon juice, the salt and the pepper and drizzle over the salad.
3. Garnish the salad with the grated cheese and the herbs, coarsely torn by hand.

(4 servings)

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Home-made Hummus

Ingredients

Preparation

1. Combine the first six ingredients in a food processor and blend until smooth.
2. Season, add the parsley and serve.

(4 servings)

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Mushroom omelette

Ingredients

Preparation

1. In a frying pan, melt the margarine on medium heat.
2. Fold in the onion and garlic, and fry lightly until golden.
3. Add the mushrooms, and continue cooking for about five minutes.
4. In a bowl, mix the cheese, the parsley, the eggs, the spinach and the salt and pepper.
5. Add this mixture to the vegetables in the frying pan, and pour into a slightly greased pie plate.
6. Cook in the oven for 35 to 45 minutes at 325 °F.

(4 servings)

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Stuffed pastry shells

Ingredients

Preparation

1. Push the bread slices into a muffin pan and grill in the oven until golden brown.
2. In a saucepan, heat the margarine until it just starts to form bubbles and brown the onions in it.
3. Remove the pan from the heat, add the flour and mix thoroughly.
4. Return to the heat and add the milk gradually, stirring with whisk constantly until the mix thickens.
5. Season the sauce and add the chicken, the peas and the mushrooms.
6. Mix the sauce thoroughly and pour into the bread shells.
7. Serve.

(4 servings)

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Warm Mediterranean Coucous

Ingredients

Preparation

1. Cook the couscous.
2. In a saucepan, heat the tomatoes and the chickpeas over low heat.
3. Add this mixture together with the feta cheese and the parsley to the couscous.
4. Season with salt and pepper and serve immediately.

(4 servings)

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Banana mousse

Ingredients

4	egg whites
28 ml	sugar
2	bananas
4 ml	vanilla

Preparation

1. Beat the egg whites until soft peaks form.
2. Add the sugar gradually.
3. Mash the bananas and add to the egg whites.
4. Add the vanilla, mix thoroughly and serve immediately..

(4 servings)

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