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Recipes

 

Week One

 

PHILLY BEEF SANDWICH

 

2.5oz thinly sliced beef

3 tbsp BBQ sauce

½ tsp Worcestershire sauce

3 slices each peppers & onion

2 tsp cheddar cheese

1 whole grain bun

 

§  Cook beef until just done - 5 minutes. Add Worcestershire sauce Remove

§  Sautee veggies. Add BBQ sauce & beef with juices. Heat thoroughly

§  Put in whole grain bun & sprinkle with cheese

 

 

CHICKPEA, TOMATO & CUCUMBER SALAD

 

1 can (19 oz or 540mL) chick peas

1 tomato, diced

1 field cucumber, diced

1/3 cup light Italian dressing

 

§  Rinse chick peas thoroughly

§  Combine chick peas with all ingredients

§  Refrigerate overnight for maximum flavour

 

  

SPANISH RICE

 

1 cup rice

½ cup chicken stock

½ cup salsa

 

§  Bring salsa & chicken stock to a boil on stove top.

§  Add rice. Simmer & cover for 15-20 minutes.

§  Let sit 5 minutes before serving

 

 

BAKED SWEET POTATO FRIES

 

1 sweet potato, wedge cut

Olive Oil

Pumpkin Pie Spice

 

§  Peel and prepare wedge cut sweet potatoes

§  Drizzle with olive oil and sprinkle with pumpkin pie spice

§  Bake at 350 F until golden brown

 

 

ZUCCHINI BOATS

 

1 zucchini, sliced in half lengthwise

½ tomato, diced

1 clove garlic, minced

1 green onion, diced

1 tsp olive oil

parmesan cheese

 

§  Cut zucchini in half lengthwise and hollow out centre seeds to form a boat

§  Combine tomato, green onion, garlic, olive oil for filling

§  Fill hollowed boat with tomato filling and sprinkle with parmesan cheese

§  Bake at 350 F for approx 10 mins until cheese is golden brown

 

ULTIMATE TUNA SALAD SANDWICH

 

1 can tuna packed in water

2 tbsp light mayonnaise or whipped dressing

1 stalk celery, finely diced

2 tsp shredded  cheddar cheese

1 whole grain bun or 2 sliced whole grain bread or 1 whole grain tortilla

 

§  Drain tuna and combine with mayonnaise or dressing, celery, and shredded cheddar cheese for filling

§  Fill bun/tortilla/bread with tuna filling

 

  

VEGGIE & CHEESE WRAP

 

Lettuce

tomatoes

Fresh garden vegetables (cucumber, zucchini, eggplant, onion, bean sprouts etc.)

1 oz cheese slice

 

§  Combine all ingredients and wrap in whole grain tortilla

 

SKINNY TURKEY CLUB SANDWICH

 

2.5oz turkey

lettuce

tomato

1 oz cheese slice

3 slices whole grain bread

 

§  Layer all ingredients between 3 slices of whole grain bread

 

 

Week Two

 

EGG SALAD SANDWICH

 

2 hard boiled eggs, peeled and smashed

2 tbsp light mayonnaise or whipped dressing

1 green onion, diced

pinch of dill

1 whole grain bun or 2 slices whole grain bread

 

§  Combine all ingredients and fill whole grain bun or 2 slices whole grain bread

Roast Beef Sandwich with Horseradish Mayonnaise

 

2.5 oz roast beef, shaved or thinly sliced

1 tbsp light mayonnaise or whipped dressing

½ tsp prepared horseradish

2 slices dark rye bread

§  Combine light mayonnaise or dressing with horseradish and spread over 1 slice of dark rye bread

§  Layer with roast beef and 2nd slice of dark rye bread

 

TURKEY WRAP

 

2.5oz turkey

lettuce

tomato

1 tbsp light ranch dressing

1 whole grain tortilla

 

§  Layer all ingredients and wrap in whole grain tortilla

 

BBQ CHICKEN PASTA

 

1 ½ cups cooked pasta

2.5oz chicken, diced

3  tbsp tomato basil sauce

3 tsp BBQ sauce

2 tbsp mixed frozen veg, blended

Or

3 slices each green, & red pepper & onion chopped or blended

 

§  In chopper, blend veggies, tomato sauce & bbq sauce.

§  Add chicken & noodles

§  Heat thoroughly in a 350 F oven for 20 – 30 minutes

 

GRILLED VEGETABLE KEBOBS

 

½ green pepper, cut in chunks

½ red pepper, cut in chunks

½ onion, cut in chunks

olive oil

 

§  Alternate chopped vegetables on wooden skewer (makes 2 skewers)

§  Brush with olive oil

§  Grill until vegetables are toasted lightly

 

HAIL CAESER CHICKEN STRIPS

 

2.5 oz Life Choices organic chicken strips

1 tbso light Caesar dressing

1 whole wheat tortilla, with romaine lettuce

or serve over garden tossed salad

 

§  Cook chicken strips as per instructions

§  For Wrap: Combine chicken strips, romaine lettuce, and light Caesar dressing and wrap in whole wheat tortilla

§  For Salad: Layer chicken strips over garden tossed salad and add light Caesar dressing

 

COUNTRY STYLE MASHED POTATOES

 

2 Potatoes, diced with skin left on

½ tsp light margarine

¼ cup low fat milk

 

§  Boil potatoes until tender

§  Mash potatoes with margarine and milk

§  Season to taste

 

SASSY VEGETARIAN OR STEAK ENCHILADAS WITH RICE

 

½ cup Spanish rice (see recipe above)

2 tbsp salsa (+ 1tbsp for topping)

½  tbsp fat free sour cream

1 tsp light cream cheese

1 tsp shredded cheddar cheese (for topping)

1 tsp hot sauce

2 tbsp black beans, rinsed, drained & blended

2 tbsp water

1 tsp each garlic powder & chili powder

2 slices each red pepper, green pepper & onion blended

1 10” whole wheat tortilla

Option to add: 2.5oz steak, thinly sliced

 

§  In a skillet, sauté vegetables.

§  Blend the black beans, sautéed veggies, water, garlic & chili powder.

§  Combine the mixture and add steak if desired. Set aside

§  Blend salsa, sour cream, cream cheese, hot sauce & cheddar until smooth

§  Spread the cheese mixture over the tortilla.

§  Add the Spanish rice in the middle & top with the bean & vegetable mixture. Wrap.

§  Line the enchiladas in a sprayed pan & top with salsa & cheese

§  Bake at 350 F for 15 minutes or until heated thoroughly