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BCI Healthy Liviing Recipes

Hot Brussels Sprouts Slaw

- 12 Brussels sprouts, halved length wise, cored & shredded

- 1/2  cup of mushroom medley, sliced

- 1- 2 large shallot, diced

- 1/4 cup of red pepper, chopped

- 1/2 cup of almonds, coarsely chopped

- 1 Tbsp of fresh lemon juice

- 1 tsp of lemon zest

- 1 Tbsp of olive oil

- Optional- 3 bacon strips, shredded

1. Heat the oil in a medium sauté pan.

2. Add shallots and sauté for a minute.

3.Add peppers, mushrooms and nuts to pan and continue to sauté until mushrooms and peppers are have slightly softened.

4. Add brussel sprouts and sauté for a few more minutes.

5. Add lemon juice and lemon zest. Season properly.

Serve immediately.

Makes four (6) servings (includes bacon).

Per serving*:

156 Cals

12.0 grams of Fat

9.0 grams of Carbs

3.7 Grams of Fibre

6.2 grams of Protein

*Nutritional information provided by

White Bean Dip

-1 medium can of cannellini beans, rinsed and drained

- 1 shallot, minced finely

-1.5 Tbsp of olive oil ( can also use sesame oil)

-1/2 cup of fresh mint leaves

-2/3 cup of fresh sage leaves

- 1 tsp of garlic salt

- 1/2 tsp of cayenne pepper

- Coarse salt and pepper to taste

-3 Tbsp of scallions, chopped finely

1. Add all the ingredients into a food processor or a blender, except for the scallions.

2. Blend or mix under a smooth paste is formed.

3. Remove from processor and place in a bowl.

4. Chill in the refrigerator for about 1 hour.

Add scallions and serve with pita chips, french bread or oat crackers.

Healthy Turkey Chili

- 500 gms of lean  ground turkey meat

- 1 Tbsp of olive oil

- 1 cup of low sodium chicken broth

- 1 large can of tomatoes, chopped

- 1 large can of tomato sauce

- 1 large red onion,, chopped finely

- 2 garlic cloves, chopped finely

-1 large green pepper, seeded and chopped

-2 celery stalks, chopped loosely ( for flavour)

- 3 carrots, chopped loosely ( for flavour)

- 1 large can of kidney beans, drained and rinsed

- 1-2 large bay leaves (for flavour)

- 1 tsp of cumin

- 1 tsp of cayenne pepper

-1 Tbsp of crushed red chilies

-1 Tbsp of Oregano

- 1 Tbsp of butter

-1/3 cup of scallions

- Salt and pepper to taste

1. In a large pot, heat the oil on medium high.  Saute the onions and garlic until onions are tranuscent. Add the turkey meat and brown all over.

2. Remove from the fire, and drain the excess fat. Return to the stovetop and reduce heat to medium. Add chicken broth and let simmer for a few minutes.

3. Add both cans of tomatoes, the green pepper, the celery & the carrots. Bring to a boil.

4. Add all the spices and mix well. Reduce heat ot medium-low and cook for about 20 minutes.

5. Add kidney beans and continue to simmer on medium low for about 45 minutes.

6. Remove from heat and let stand for five minutes. Remove and discard the bay leaves, the celery and the carrots.

7. Add butter and mix well.

8. Serve with lowfat sour cream, scallions and crusty bread.  

Makes four (8) servings: Per serving*:

185 cals

8.1 grams of carbs

4.2  grams of fibre

16.4 grams of protein

*Nutritional information provided by

Makes four (6) servings: Per serving*:

109 cals

3.6 grams of carbs

3.3  grams of fibre

4.9 grams of protein

*Nutritional information provided by

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