Recipes

Food ID	Name	Category	Action
99	Frites classiques	Accompagnement	- 8 pommes de terre, pelées et coupées en frites de 6 mm d’épaisseur - ¼ tasse de sucre blanc (optionnel, pour la douceur) - 2 c. à soupe de sirop de maïs (optionnel, pour le croustillant) - 2 c. à soupe d’huile d’olive ou d’huile d’avocat - Sel de mer, selon le goût - Assaisonnements optionnels : paprika, poudre d’ail, poivre noir	Étape 1 : Préchauffer le four ou l’air fryer: Préchauffe ton four à 220°C (425°F) ou ton air fryer à 200°C (400°F). Étape 2 : Préparer la solution sucre-eau (optionnel): Si utilisé, mélange le sucre blanc et le sirop de maïs avec suffisamment d’eau pour couvrir les frites. Fais tremper les pommes de terre 30 minutes, puis égoutte-les et sèche-les (optionnel pour plus de croustillant). Étape 3 : Assaisonner les frites: Mélange les pommes de terre avec l’huile d’olive ou d’avocat, le sel de mer et les assaisonnements de ton choix. Assure-toi qu’elles soient bien enrobées. Étape 4 : Disposer les frites: Étale les frites en une seule couche sur une plaque de cuisson recouverte de papier parchemin ou directement dans le panier de l’air fryer. Étape 5 : Cuisson: - Au four : Fais cuire 20 à 25 minutes, en retournant à mi-cuisson. - À l’air fryer : Fais cuire 15 à 20 minutes, en secouant de temps en temps, jusqu’à ce qu’elles soient dorées et croustillantes. Étape 6 : Servir: Sers chaud et régale-toi ! 🍟 Informations nutritionnelles (par portion, environ 1 tasse de frites) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~170 kcal \| Protéines : ~2 g \| Glucides : ~33 g \| Lipides : ~3 g \| Fibres : ~2 g \| Sucres : ~2 g
100	Salade de 3 haricots	Accompagnement	- 680 g de haricots verts frais, parés et coupés en morceaux de 5 cm (environ 4,5 tasses) - 540 ml de haricots rouges foncés (environ 19 oz ou 2 tasses), égouttés et rincés - 540 ml de haricots blancs (environ 19 oz ou 2 tasses), égouttés et rincés - ⅓ tasse de vinaigrette balsamique - 1 c. à soupe de sucre brun - 1 gousse d’ail, hachée - ½ c. à café de sel - ½ c. à café de poivre	Étape 1 : Blanchir les haricots verts: Fais bouillir de l’eau salée et plonge les haricots verts pendant 2 à 3 minutes, jusqu’à ce qu’ils soient tendres mais croquants. Transfère-les immédiatement dans un bain de glace pour stopper la cuisson. Égoutte bien. Étape 2 : Mélanger les haricots: Dans un grand bol, combine les haricots verts blanchis, les haricots rouges et les haricots blancs. Étape 3 : Préparer la vinaigrette: Dans un petit bol, fouette la vinaigrette balsamique, le sucre brun, l’ail haché, le sel et le poivre. Étape 4 : Assaisonner la salade: Verse la vinaigrette sur le mélange de haricots et mélange délicatement pour bien enrober. Étape 5 : Laisser reposer: Réfrigère la salade pendant 30 minutes à 1 heure avant de servir pour optimiser les saveurs. Informations nutritionnelles (par portion, environ 6 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~180 kcal \| Protéines : ~7 g \| Glucides : ~25 g \| Lipides : ~5 g \| Fibres :9 g
17	Chili-Seasoned Ground Beef with Beans	Appetizer	- ½ pound ground beef - ¼ cup water - 1 tablespoon tomato paste - 1 tablespoon chili powder (adjust to taste) - ½ teaspoon ground cumin - ¼ teaspoon onion powder - ¼ teaspoon garlic powder - ¼ cup chili beans Procedure: Step 1: Brown the ground beef in a skillet over medium heat. Step 2: Add water, tomato paste, chili powder, ground cumin, onion powder, and garlic powder to the skillet. Mix well. Step 3: Stir in the chili beans and simmer for 10–15 minutes until the mixture thickens. Nutrition Information: Per serving (approximately 1 cup): Calories: ~200 kcal \| Protein: ~15 g \| Carbohydrates: ~8 g \| Fat: ~12 g \| Fiber: ~2 g \| Sugar: ~1 g --- Does this layout work for you? Let me know if you'd like me to refine anything further! 😊	Step 1: Brown the ground beef in a skillet over medium heat. Step 2: Add water, tomato paste, chili powder, ground cumin, onion powder, and garlic powder to the skillet. Mix well. Step 3: Stir in the chili beans and simmer for 10–15 minutes until the mixture thickens. Nutrition Information: Per serving (approximately 1 cup): Calories: ~200 kcal \| Protein: ~15 g \| Carbohydrates: ~8 g \| Fat: ~12 g \| Fiber: ~2 g \| Sugar: ~1 g
18	Meatball Crackers	Appetizer	- ½ lb ground sirloin - 2 tablespoons minced onion - 1 clove garlic, minced - 3 tablespoons milk or half and half - 1 teaspoon kosher salt - ½ teaspoon freshly ground black pepper - 1 teaspoon dried basil - ½ teaspoon dried oregano - 1 large egg, lightly beaten	Step 1: In a mixing bowl, combine ground sirloin, minced onion, garlic, milk (or half and half), kosher salt, black pepper, basil, oregano, and the beaten egg. Step 2: Mix thoroughly until all ingredients are evenly combined. Step 3: Shape the mixture into evenly sized meatballs. Step 4: Cook in a skillet, bake, or simmer in your favorite sauce until fully cooked. Nutrition Information: Per serving (approximately 4 meatballs): Calories: ~250 kcal \| Protein: ~22 g \| Carbohydrates: ~3 g \| Fat: ~16 g \| Fiber: 0 g \| Sugar: ~1 g
42	Red Lentil cheeze	Appetizer	1 glass of red lentils (170 g) ½ teaspoon of salt (adjust to taste) 4 glasses of water (800 ml) 2-3 tablespoons olive oil (20-30 ml)	Step 1: Cook the lentils - Rinse the red lentils thoroughly under running water until the water runs clear. - In a medium pot, add the rinsed lentils, water, and salt. Bring to a boil over medium heat. Once boiling, reduce the heat to low and simmer for 15–20 minutes, or until the lentils are soft and most of the water is absorbed. Step 2: Blend the lentils - Transfer the cooked lentils to a blender or food processor. Add the olive oil and blend until smooth and creamy. Adjust salt and seasoning as needed. Step 3: Set the cheese - Pour the blended lentil mixture into a greased or parchment-lined mold (e.g., a small loaf pan or container). Smooth the surface with a spatula. Step 4: Chill - Let the cheese cool at room temperature briefly, then refrigerate for 1–2 hours, or until it firms up to your desired consistency. Step 5: Serve - Once set, remove from the mold and slice or spread as desired. Pair with crackers, bread, or veggies. Tips: - Customize the flavor by adding herbs, nutritional yeast (for a cheesy taste), or spices like garlic powder, smoked paprika, or turmeric. - For a firmer texture, reduce the water slightly during cooking. Nutrition Information: Per portion: Calories: ~140 kcal \| Protein: ~6 g \| Carbohydrates: ~16 g \| Fat: ~5 g \| Sodium: ~200 mg \| Fiber: ~6 g \| Sugar: ~1 g
84	Banana Oatmeal Pancakes	Breakfast	- 2 medium ripe bananas (best when they have lots of brown spots) - 2 eggs - 1/2 cup unsweetened almond milk - 1 teaspoon vanilla extract - 1 ½ cups old fashioned rolled oats, gluten free if desired - 2 teaspoons baking powder - ½ teaspoon ground cinnamon - ¼ teaspoon salt (optional) - Olive oil, for cooking	Step 1: Prepare the batter by blending the bananas, eggs, almond milk, and vanilla extract until smooth and creamy. Step 2: Add the rolled oats, baking powder, cinnamon, and salt to the blender. Blend again until the mixture forms a thick batter. Step 3: Heat a non-stick skillet over medium heat and lightly grease it with olive oil. Step 4: Pour about ¼ cup of batter onto the skillet for each pancake. Cook until bubbles appear on the surface (about 2-3 minutes), then flip and cook for another 1-2 minutes until golden brown. Step 5: Serve the pancakes warm with your favorite toppings like fresh fruit, honey, or yogurt. Nutrition (Per Serving, Recipe Serves 4): Calories: ~180-200 Protein: ~6-8g Carbs: ~30-35g Fat: ~5-6g Fiber: ~4-5g Sugar: ~6-8g (from bananas)
8	Cinnamon Pancakes	Breakfast	- 1 cup all-purpose flour - 1 cup cornmeal - 2 tbsp sugar - 1/2 tsp cinnamon - 1 tsp baking powder - 1/2 tsp baking soda - 1/2 tsp salt - 1 cup buttermilk - 2 large eggs, beaten - 2 tbsp olive oil - 1/4 cup water	Step 1: Mix the dry ingredients: In a large mixing bowl, whisk together the all-purpose flour, cornmeal, sugar, cinnamon, baking powder, baking soda, and salt until well combined. Step 2: Combine the wet ingredients: In a separate bowl, mix the buttermilk, beaten eggs, olive oil, and water. Step 3: Make the batter: Gradually pour the wet ingredients into the dry ingredients. Stir until just combined. Be careful not to overmix; a few lumps in the batter are fine. Step 4 (If making pancakes): - Heat a nonstick skillet or griddle over medium heat. Lightly grease with oil or butter if needed. - Pour about 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface and the edges look set, about 2-3 minutes. Flip and cook the other side for 2 more minutes or until golden brown. Repeat with the remaining batter. Step 5 (If making bread): - Preheat your oven to 375°F (190°C). Grease an 8x8-inch baking dish or a loaf pan. - Pour the batter into the prepared pan and smooth the top. Bake for about 25-30 minutes or until a toothpick inserted into the center comes out clean. - Let the bread cool slightly before slicing and serving. Step 6: Serve warm: Enjoy with butter, honey, or your favorite toppings. --- ### Nutrition Information (per serving; recipe makes 8 servings): Calories: ~210 kcal \| Protein: ~5 g \| Carbohydrates: ~27 g \| Fat: ~9 g \| Fiber: ~2 g \| Sugar: ~3 g
5	Croque Madame et Monsieur	Breakfast	Béchamel Sauce: - 1 tbsp butter - 1 tbsp all-purpose flour - 1/2 cup milk - 1/4 cup Gruyère cheese (shredded) - Pinch of salt, black pepper, and nutmeg Sandwiches: - 4 slices of bread - 1-2 tsp Dijon mustard (adjust to taste) - 2-4 slices of ham - 1/2 cup Gruyère cheese (shredded) - 2 tbsp butter (softened) Optional for Croque Madame: - 2 eggs (sunny side up for classic)	Step 1: Make the béchamel sauce: Melt 1 tablespoon of butter in a small saucepan over medium heat. Whisk in the flour and cook for about 1 minute to eliminate the raw flour taste. Gradually whisk in the milk, ensuring no lumps form. Cook for 2-3 minutes, stirring constantly, until thickened. Remove from heat and stir in half the Gruyère cheese, along with the salt, black pepper, and nutmeg. Set the béchamel sauce aside. Step 2: Assemble the sandwiches: Spread Dijon mustard evenly on one side of each slice of bread. Layer 1-2 slices of ham on two slices of the bread. Sprinkle a portion of the remaining Gruyère cheese over the ham. Top with the other slices of bread (mustard side down) to form sandwiches. Step 3: Cook the sandwiches: Heat a large skillet over medium heat. Spread 1 tablespoon of softened butter on the outside of each sandwich. Place the sandwiches in the skillet and cook for 2-3 minutes per side, pressing lightly with a spatula, until golden brown and crisp. Transfer the sandwiches to a baking sheet. Step 4: Top with béchamel and cheese: Spoon béchamel sauce over the top of each sandwich, spreading it evenly. Sprinkle the remaining Gruyère cheese on top of the sauce. Step 5: Broil the sandwiches: Preheat your oven’s broiler. Place the sandwiches on the baking sheet under the broiler for 2-4 minutes, until the cheese is bubbly and golden. Step 6 (Optional): Add fried eggs for Croque Madame: While the sandwiches are broiling, melt 1 tablespoon of butter in a skillet over medium heat. Crack the eggs into the skillet and fry to your desired doneness (sunny side up is classic for Croque Madame). Step 7: Serve and garnish: Place the sandwiches on plates. For Croque Madame, top each sandwich with a fried egg. Garnish with chopped chives, flaky sea salt, and a pinch of black pepper. Serve immediately. --- ### Nutrition Information Per serving (Croque Monsieur without egg): Calories: ~430 kcal \| Protein: ~21 g \| Carbohydrates: ~27 g \| Fat: ~26 g \| Fiber: ~1 g \| Sugar: ~4 g For Croque Madame: Add ~70 kcal, 6 g protein, and 5 g fat per egg.
7	Eggs Benedict with Herb Butter Sauce	Breakfast	Hollandaise-Style Herb Butter Sauce: - 2 egg yolks - 1 tbsp cold water - 1/2 tsp cornstarch - 1 tsp Dijon mustard - 1 tbsp lemon juice (plus more to taste) - 1/2 tsp kosher salt - 1/2 cup melted butter - Pinch of cayenne pepper Poached Eggs and Assembly: - 4 large eggs - 1 tsp lemon juice (optional, for poaching water) - 4 slices of sourdough toast - 8 slices of prosciutto or speck - Fresh herbs (e.g., chives, parsley) for garnish - Flaky sea salt and freshly ground black pepper	Step 1: Prepare the hollandaise-style herb butter sauce: In a heatproof bowl, whisk together egg yolks, cold water, cornstarch, Dijon mustard, 1 tablespoon lemon juice, and 1/2 teaspoon kosher salt. Set the bowl over a pot of simmering water (double-boiler style), ensuring the bottom of the bowl does not touch the water. Whisk constantly until the mixture thickens, about 2 minutes. Slowly drizzle in melted butter while whisking continuously until fully emulsified and smooth. Stir in cayenne pepper and adjust seasoning with additional salt or lemon juice, if desired. If the sauce is too thick, whisk in a teaspoon of warm water at a time until the desired consistency is reached. Keep warm over barely simmering water, stirring occasionally. Step 2: Poach the eggs: Bring a medium pot of water to a simmer and add 1 teaspoon of lemon juice (optional, helps coagulate the egg whites). Crack each egg into a small cup, then gently slide it into the simmering water. Poach until whites are set but yolks are still runny, about 3-4 minutes. Use a slotted spoon to carefully transfer the poached eggs to a plate lined with paper towels. Step 3: Assemble the Benedict: Place a toasted sourdough slice on each plate. Layer 2 slices of prosciutto or speck on top of each toast. Carefully place a poached egg on top of the meat. Step 4: Drizzle and garnish: Generously spoon the warm butter sauce over each egg. Sprinkle with fresh herbs and finish with a pinch of flaky sea salt and freshly ground black pepper, if desired. Serve immediately and enjoy your elevated brunch masterpiece! --- ### Nutrition Information (per serving; recipe serves 4): Calories: ~520 kcal \| Protein: ~20 g \| Carbohydrates: ~22 g \| Fat: ~40 g \| Fiber: ~1 g \| Sugar: ~1 g
1	French Toast	Breakfast	- 2 eggs - cup milk - 1 tsp cinnamon - 1/4 tsp nutmeg - (Optional) Pinch of ground cardamom or allspice for extra flavor - 4 slices of bread - Butter for cooking	Step 1: Whisk together eggs, milk, cinnamon, and nutmeg. Optional: Add a pinch of ground cardamom or allspice for extra flavor. Continue whisking until well blended. Pour the mixture into a wide, shallow bowl or cake pan. Step 2: Place each slice of bread into the egg mixture, immersing it fully. Allow the bread to soak for about 1 minute, ensuring it absorbs the mixture. Step 3: Melt butter in a large skillet over medium-high heat. Carefully lift each slice of soaked bread from the egg mixture, letting any excess drip off. Place the bread in the skillet. Step 4: Cook until browned on one side, about 2 minutes. Flip and cook the other side for an additional 2 minutes. Remove from skillet and repeat with the remaining slices. Step 5: Serve the French toast hot, garnished with your choice of butter, maple syrup, fresh berries, or other fruits. Dust with confectioners' sugar, if desired. Nutrition Information (per serving, assuming 1 slice of French toast): Calories: ~180 kcal \| Protein: ~6 g \| Carbohydrates: ~21 g \| Fat: ~7 g \| Fiber: ~1 g \| Sugar: ~4 g
89	Grilled Peanut Butter and Banana Sandwich	Breakfast	- 4 tablespoons peanut butter - 4 slices whole wheat bread - 2 medium banana, sliced - cooking spray	Step 1: Spread 1 tablespoon peanut butter onto one piece of bread and arrange banana slices over top. Spread remaining peanut butter onto second piece of bread, then invert and place over bananas; press firmly. Step 2: Spray a skillet with cooking spray and heat over medium heat. Place sandwich onto the hot skillet and cook until golden brown, 2 to 3 minutes per side. Step 3: Enjoy Nutrition Facts (per serving) 437 Calories, 19g Fat, 57g Carbs, 17g Protein
40	Healthy French Toast	Breakfast	- 2 large eggs - 1 cup almond milk or coconut milk - 1 tbsp brown sugar (or reduce to 1/2 tbsp for less sweetness) - 1 tsp vanilla extract - 1/4 tsp almond extract - 1/2 tsp cinnamon - 6 slices of bread (sprouted whole grain for a healthier option) - 1 tbsp butter (for cooking) Optional Toppings: - Fresh fruit - Nut butter - Yogurt - Maple syrup	Step 1: In a shallow bowl, slightly whisk the eggs. Add almond milk or coconut milk, brown sugar, vanilla extract, almond extract, and cinnamon. Whisk until well combined. Step 2: Add 1 tablespoon butter to a skillet and place over medium heat. Step 3: While the butter melts, dunk a slice of bread gently in the egg mixture, flipping to coat both sides. Do not leave the bread in the mixture for more than 10-15 seconds. Step 4: Place the coated slice onto the hot skillet and cook until golden brown on each side. Repeat with the remaining slices. Step 5: Serve warm and top with your choice of fresh fruit, nut butter, yogurt, or a drizzle of maple syrup. --- ### Notes: - To make orange French toast: Replace 1 cup almond milk with 1/2 cup orange juice and 1/2 cup almond milk for a citrusy twist. - For a healthier version: Use sprouted whole grain bread like Ezekiel, Silver Hills Bakery, or Angelic brands. Reduce the sugar to 1/2 tablespoon if desired. - To freeze: Let the French toast cool completely, then transfer individual slices to freezer-friendly bags. For multiple slices in one bag, wrap each slice in plastic wrap or place wax paper between them. It will keep in the freezer for up to 2 months. - To reheat from frozen: Place frozen slices in the toaster or heat in the oven at 350°F for 5-10 minutes until heated through. --- ### Nutrition Information (per serving; 2 slices): Calories: 324 kcal \| Carbohydrates: 49.8 g \| Protein: 14.4 g \| Fat: 9.5 g \| Saturated Fat: 3.1 g \| Fiber: 6.9 g \| Sugar: 13.5 g
41	Healthy Waffles	Breakfast	- 1 cup all-purpose flour - 1/4 cup whole wheat flour (optional, for added fiber) - 1 tbsp sugar (or adjust for sweetness) - 1/2 tsp baking powder - 1/4 tsp baking soda - 1/4 tsp cinnamon (optional) - Pinch of salt (if unsalted butter is used) - 1 cup milk (dairy or plant-based) - 2 large eggs - 2 tbsp melted butter or oil	Step 1: Add all the ingredients to a blender: Combine the flour, sugar, baking powder, baking soda, cinnamon (if using), salt, milk, eggs, and melted butter or oil. Blend until the batter is smooth and free of lumps. Step 2: Preheat the waffle maker: Heat your waffle maker or iron and spray it with non-stick cooking spray. Step 3: Cook the waffles: Pour a few tablespoons of batter into the waffle maker (amount depends on waffle maker size). Cook until golden brown and fully cooked through. Step 4: Remove and serve: Carefully remove the waffles and serve immediately with your choice of toppings, such as fresh fruit, yogurt, maple syrup, or a sprinkle of powdered sugar. --- ### Nutrition Information (per serving): Calories: 165 kcal \| Carbohydrates: 28 g \| Protein: 6 g \| Fat: 4 g \| Saturated Fat: 1 g \| Cholesterol: 82 mg \| Sodium: 34 mg \| Potassium: 416 mg \| Fiber: 4 g \| Sugar: 8 g \| Vitamin A: 157 IU \| Vitamin C: 5 mg \| Calcium: 69 mg \| Iron: 1 mg
54	Homemade strawberry and Rhubarb jam	Breakfast	- 4 cups Rhubarb - 4 cups Strawberries - 1/2 cup sugar(or less) - 3 tablespoons lemon juice	Step 1: Prepare the fruits: Wash all the fruits thoroughly. Remove the leaves and hard external parts of the rhubarb stalks. For strawberries, remove the pits. Step 2: Chop the fruits: Slice the fruits into medium-sized, even pieces for uniform cooking. Step 3: Cook the fruits: Place the chopped fruits in a pot. Cover them with sugar and add the juice of one lemon. Let the mixture simmer on the stovetop at low heat for 1 hour, stirring occasionally. Step 4: Check the consistency: Test the jam’s consistency with the back of a wooden spoon. If the jam runs down the spoon slowly, it’s ready. If it still has a liquid-like texture, let it simmer for another 15 minutes. Step 5: Store the jam: Once the jam has reached the desired consistency, pour it into a glass jar. Let it cool completely before sealing the jar. Store in the refrigerator and use within 3 weeks. --- ### Notes: - Adjusting sweetness: If you prefer sweeter jam, increase the sugar content to 35%–40% of the total fruit weight. - Consistency tip: The jam thickens as the fruits release their water, which then evaporates during cooking. To test, drag the back of a wooden spoon through the jam—if it’s thick and runs slowly, it’s ready. - Freezing option: To preserve longer, you can freeze the jam in airtight containers. --- ### Usage and Shelf Life: This jam is best enjoyed within 3 weeks when stored in the refrigerator. Spread it over toast, swirl it into yogurt, or use it as a topping for desserts! ### Nutrition Information (per serving; assumes ~8 servings): Calories: ~80 kcal \| Carbohydrates: ~20 g \| Protein: ~0.5 g \| Fat: ~0 g \| Saturated Fat: ~0 g \| Cholesterol: 0 mg \| Sodium: ~2 mg \| Potassium: ~90 mg \| Fiber: ~1 g \| Sugar: ~15 g (Note: Nutritional values may vary based on the type and amount of fruits and sugar used.)
6	Spiced Scrambled Eggs	Breakfast	- 1 tbsp ghee or butter - 1 medium onion, chopped - 1 green chili, finely chopped - 1 tsp grated ginger - 1 clove garlic, minced - 1 medium tomato, chopped - 1/2 tsp ground coriander - 1/4 tsp turmeric powder - 1/4 tsp garam masala - 1/4 tsp chili powder - 4 large eggs, lightly beaten - 1 tsp lemon juice - Fresh cilantro, chopped (for garnish) Serving Suggestions: - Toast, naan, or rice	Step 1: Prepare the base flavors: Heat ghee or butter in a skillet over medium heat. Add chopped onion and sauté until soft and golden, about 4-5 minutes. Step 2: Add the green chili, ginger, and garlic: Stir and cook for 1-2 minutes until fragrant. Step 3: Stir in the chopped tomatoes: Cook until they break down and become soft, about 3-4 minutes. Step 4: Add the spices: Stir in ground coriander, turmeric powder, garam masala, and chili powder. Cook for 1 minute to release the aroma of the spices. Step 5: Cook the eggs: Reduce the heat to low. Pour the lightly beaten eggs into the skillet. Stir gently and continuously to cook the eggs to your desired doneness, about 3-5 minutes. For softer eggs, remove them from the heat slightly earlier. Step 6: Add the finishing touch: Stir in lemon juice just before serving for a bright, tangy flavor. Step 7: Garnish and serve: Sprinkle the scrambled eggs with fresh cilantro. Serve hot with toast, naan, or over rice if desired. --- ### Nutrition Information (per serving; recipe serves 2): Calories: ~200 kcal \| Protein: ~9 g \| Carbohydrates: ~8 g \| Fat: ~15 g \| Fiber: ~2 g \| Sugar: ~4 g
103	Gâteau Magique au Citron	Collations	- 4 œufs (jaunes et blancs séparés) - ¾ tasse de sucre - 1 cuillère à café d’extrait de vanille - 4 oz de beurre non salé, fondu - ¾ tasse de farine tout usage - 2 tasses de lait tiède - Zeste et jus de 1 citron	Étape 1: Préchauffez votre four à 160°C (325°F). Graissez et chemisez un moule carré (20x20 cm) avec du papier sulfurisé. Étape 2: Dans un bol propre, battez les blancs d’œufs jusqu'à formation de pics fermes. Réservez. Étape 3: Dans un autre bol, fouettez les jaunes d’œufs et le sucre jusqu'à ce que le mélange soit léger et crémeux. Ajoutez le beurre fondu, l'extrait de vanille, le jus de citron et le zeste de citron, puis mélangez bien. Étape 4: Tamisez progressivement la farine et mélangez jusqu'à obtention d'une texture homogène. Ajoutez lentement le lait tiède en fouettant jusqu'à l'obtention d'une pâte liquide. Étape 5: Incorporez délicatement les blancs d’œufs montés en neige en trois fois. La pâte sera légèrement grumeleuse, c'est normal. Étape 6: Versez la pâte dans le moule préparé et faites cuire 50–60 minutes jusqu'à ce que le dessus soit doré et ferme. Laissez le gâteau refroidir complètement dans le moule. Étape 7: Saupoudrez de sucre glace avant de servir. Profitez des trois couches magiques : ✨ Biscuit léger 🍮 Crème onctueuse 🍰 Base dense Informations Nutritionnelles (par portion, pour 9 parts): Calories : ~180 kcal Protéines : ~5 g Glucides : ~20 g Lipides : ~9 g Fibres : ~0 g Sucre : ~15 g
104	Pain à la Banane Vegan à la Farine d'Avoine	Collations	- 2½ tasses (250 g) de flocons d’avoine (ou farine d’avoine pour une texture plus fine) - ¾ tasse (78 g) de farine de graines de lin - 2½ cuillères à café de levure chimique - 1 cuillère à café de cannelle moulue - ½ cuillère à café de sel - 2 tasses de bananes très mûres écrasées - ¼ tasse de sucre de coco (optionnel) - ¼ tasse (60 mL) d’eau - 1 cuillère à café d’extrait de vanille	Étape 1: Préchauffez votre four à 175°C (350°F). Graissez ou chemisez un moule avec du papier sulfurisé. Étape 2: Dans un grand bol, mélangez les flocons d’avoine (ou la farine d’avoine), la farine de graines de lin, la levure chimique, la cannelle moulue et le sel. Mélangez jusqu’à homogénéisation. Étape 3: Dans un autre bol, écrasez les bananes bien mûres jusqu’à obtenir une texture lisse. Ajoutez le sucre de coco (si utilisé), l’eau et l’extrait de vanille. Mélangez jusqu’à incorporation complète. Étape 4: Ajoutez progressivement les ingrédients liquides aux ingrédients secs et mélangez jusqu’à obtention d’une pâte épaisse. Étape 5: Versez la pâte dans le moule préparé et étalez-la uniformément à l’aide d’une spatule. Étape 6: Faites cuire pendant 25 à 30 minutes, jusqu’à ce que le dessus soit doré et qu’un cure-dent inséré au centre ressorte propre. Étape 7: Laissez le gâteau refroidir avant de le couper en barres ou en carrés. Dégustez-le en collation ou au petit-déjeuner ! Informations Nutritionnelles (par portion, pour 8 parts) : Calories : ~180 kcal Protéines : ~5 g Glucides : ~30 g Lipides : ~4 g Fibres : ~6 g Sucre : ~8 g
94	Croque Madame et Monsieur	Déjeuner	Sauce Béchamel: - 1 c. à soupe de beurre - 1 c. à soupe de farine tout usage - 1/2 tasse de lait - 1/4 tasse de fromage Gruyère râpé - Une pincée de sel, de poivre noir et de muscade Sandwiches: - 4 tranches de pain - 1 à 2 c. à café de moutarde de Dijon (ajuster selon le goût) - 2 à 4 tranches de jambon - 1/2 tasse de fromage Gruyère râpé - 2 c. à soupe de beurre ramolli Optionnel pour le Croque Madame - 2 œufs (au plat pour la version classique)	Étape 1 : Préparer la sauce béchamel: Faites fondre 1 cuillère à soupe de beurre dans une petite casserole à feu moyen. Ajoutez la farine en fouettant et laissez cuire 1 minute pour éliminer le goût de farine crue. Incorporez progressivement le lait en fouettant pour éviter les grumeaux. Faites cuire 2 à 3 minutes, en remuant constamment, jusqu’à épaississement. Retirez du feu et ajoutez la moitié du fromage Gruyère, ainsi que le sel, le poivre noir et la muscade. Réservez la sauce béchamel. Étape 2 : Assembler les sandwiches: Étalez la moutarde de Dijon uniformément sur une face de chaque tranche de pain. Déposez 1 à 2 tranches de jambon sur deux tranches de pain. Saupoudrez une partie du Gruyère restant sur le jambon. Recouvrez avec les autres tranches de pain (côté moutarde vers le bas) pour former les sandwiches. Étape 3 : Cuire les sandwiches: Chauffez une grande poêle à feu moyen. Étalez 1 cuillère à soupe de beurre ramolli sur l’extérieur de chaque sandwich. Faites-les cuire 2 à 3 minutes par côté, en appuyant légèrement avec une spatule, jusqu’à ce qu’ils soient dorés et croustillants. Transférez les sandwiches sur une plaque de cuisson. Étape 4 : Ajouter la béchamel et le fromage: Versez la sauce béchamel sur le dessus de chaque sandwich et étalez-la uniformément. Saupoudrez le reste du Gruyère sur la sauce. Étape 5 : Griller les sandwiches: Préchauffez le gril du four. Placez les sandwiches sur la plaque de cuisson sous le gril pendant 2 à 4 minutes, jusqu’à ce que le fromage soit doré et bouillonnant. Étape 6 (Optionnel) : Ajouter les œufs pour le Croque Madame: Pendant que les sandwiches grillent, faites fondre 1 cuillère à soupe de beurre dans une poêle à feu moyen. Cassez les œufs dans la poêle et faites-les cuire selon votre préférence (au plat pour la version classique du Croque Madame). Étape 7 : Servir et garnir: Disposez les sandwiches dans des assiettes. Pour le Croque Madame, ajoutez un œuf au plat sur chaque sandwich. Garnissez avec de la ciboulette hachée, du sel de mer et une pincée de poivre noir. Servez immédiatement. Informations nutritionnelles Par portion (Croque Monsieur sans œuf) : Calories : ~430 kcal \| Protéines : ~21 g \| Glucides : ~27 g \| Lipides : ~26 g \| Fibres : ~1 g \| Sucres : ~4 g Pour le Croque Madame : Ajoutez ~70 kcal, 6 g de protéines et 5 g de lipides par œuf.
93	Pain Doré	Déjeuner	- 2 oeufs - 1 tasse de lait - 1 cuillère à café de cannelle - 1/4 cuillère à café de noix de muscade - (Optionnel) Une pincée de cardamome moulue ou de piment de la Jamaïque pour plus de saveur - 4 tranches de pain - Beurre pour la cuisson	Étape 1: Fouettez ensemble les œufs, le lait, la cannelle et la noix de muscade. Optionnel : ajoutez une pincée de cardamome moulue ou de piment de la Jamaïque pour plus de saveur. Continuez à fouetter jusqu'à ce que le mélange soit bien homogène. Versez le mélange dans un bol large et peu profond ou un moule à gâteau. Étape 2: Placez chaque tranche de pain dans le mélange d'œufs, en l'immergeant complètement. Laissez le pain tremper pendant environ 1 minute pour bien absorber le mélange. Étape 3: Faites fondre du beurre dans une grande poêle à feu moyen-élevé. Soulevez délicatement chaque tranche de pain imbibé du mélange d'œufs, en laissant l'excédent s'égoutter. Placez le pain dans la poêle. Étape 4: Faites cuire jusqu'à ce que le pain soit doré d'un côté, environ 2 minutes. Retournez et faites cuire l'autre côté pendant 2 minutes supplémentaires. Retirez de la poêle et répétez avec les tranches restantes. Étape 5: Servez le pain doré chaud, garni de beurre, de sirop d'érable, de baies fraîches ou d'autres fruits. Saupoudrez de sucre glace, si désiré. Informations nutritionnelles (par portion, soit 1 tranche de pain doré) : Calories: ~180 kcal \| Protéines: ~6 g \| Glucides: ~21 g \| Lipides: ~7 g \| Fibres: ~1 g \| Sucres: ~4 g
59	Apple Banana Oat Bars	Dessert	- 100 g (1 cup) oat flakes - 2 medium apples, grated or finely chopped - 100 ml (2/5 cup) water - 1 medium ripe banana, mashed - 2 medium eggs - 1 teaspoon baking powder - ¼ teaspoon cinnamon - 50 g (½ cup) nuts or almonds, optional (chopped) - 50 g (⅓ cup) dried cranberries or raisins, optional	Step 1: Preheat your oven to 375°F (190°C). Grease or line a small baking dish with parchment paper. Step 2: In a mixing bowl, combine oat flakes, grated apples, water, mashed banana, and eggs. Mix until well combined. Step 3: Add baking powder, cinnamon, and any optional ingredients (chopped nuts and dried cranberries or raisins). Stir gently to integrate everything evenly. Step 4: Pour the mixture into the prepared baking dish and smooth the surface with a spatula. Step 5: Bake for 25–30 minutes, or until the top is golden brown and the bake is set. Step 6: Let cool slightly before slicing. Serve warm, or refrigerate for a convenient grab-and-go breakfast. Nutrition Information: Per serving (assuming 6 portions): Calories: ~160 kcal \| Protein: ~4 g \| Carbohydrates: ~27 g \| Fat: ~4 g \| Fiber: ~3 g \| Sugar: ~12 g
19	French Apple Cake	Dessert	- 3 large baking apples (such as Honeycrisp®), cubed (about 4 cups) - 2 teaspoons apple cider vinegar - 1 cup all-purpose flour - 1 teaspoon baking powder - 1 teaspoon kosher salt - 1 stick unsalted butter, at room temperature - ½ cup white sugar - 2 tablespoons light brown sugar - 2 large eggs	Step 1: Preheat your oven to 350°F (175°C). Grease and flour an 8-inch round cake pan. Step 2: In a mixing bowl, toss the cubed apples with the apple cider vinegar. Set aside. Step 3: In another bowl, whisk together the flour, baking powder, and kosher salt. Step 4: In a large bowl, cream the unsalted butter, white sugar, and light brown sugar together until light and fluffy. Step 5: Beat in the eggs, one at a time, until fully incorporated. Step 6: Gradually add the dry ingredients to the butter mixture, mixing until just combined. Step 7: Fold in the cubed apples. Pour the batter into the prepared cake pan and spread it evenly. Step 8: Bake for 45–50 minutes, or until a toothpick inserted into the center comes out clean. Cool before serving. Nutrition Information: Per slice (assuming 8 servings): Calories: ~280 kcal \| Protein: ~4 g \| Carbohydrates: ~40 g \| Fat: ~12 g \| Fiber: ~2 g \| Sugar: ~26 g
91	Healthy Strawberry Rhubarb Cake	Dessert	2 Cups Oat flour 2 Cups Almond Flour 1 teaspoon Baking Soda 2 tbsp Pure Maple Syrup 1 Cup Dairy Free Yogurt 2 teaspoon Lemon Juice 2 teaspoon Chia Seeds ½ Cup Almond Milk 2 teaspoon Vanilla Extract 1 cup Strawberries (chopped) 1 cup Rhubarb (one inch slices)	Step 1: Preheat oven to 350°F (175°C) and grease a bundt cake pan (use coconut oil spray). Set aside. . Step 2: Prepare chia seed eggs by stirring 2 tbsp chia seeds + 6 tbsp water in a small bowl. Let sit for at least 10 minutes. Step 3: In a large bowl, mix together the dry ingredients—oat flour, almond flour, salt, and baking soda. Step 4: In a separate bowl, whisk together the wet ingredients—non-dairy yogurt, almond milk, lemon juice, maple syrup, chia seed eggs, and vanilla extract. Step 5: Pour the wet mixture into the dry ingredient bowl and mix until well combined. Step 6: Gently fold in the rhubarb and strawberries. Step 7: Pour the mixture into the bundt cake pan and bake for 40-50 minutes until golden brown and a toothpick comes out clean. Step 8: Let cool for at least 30 minutes before removing from the pan. Nutrition breakdown per slice: 275 kcal, 38g carbs, 7g protein, 12g fat, 6g fiber, 9g sugar.
58	Oatmeal and Apple Muffins	Dessert	- 1 cup oatmeal - 150 ml warm milk - 2 apples, peeled and quartered - 20 g butter - Vanilla extract, to taste - 2 eggs - 50 g nuts, chopped (e.g., walnuts, almonds, or pecans) - Avocado oil, for greasing	Step 1: Preheat your oven to 375°F (190°C). Grease a baking dish with avocado oil. Step 2: In a bowl, combine oatmeal, warm milk, and vanilla extract. Let it sit for a few minutes to absorb the milk. Step 3: Meanwhile, sauté the apple quarters in butter over medium heat until softened and lightly caramelized. Step 4: Beat the eggs in a separate bowl and mix in the soaked oatmeal, nuts, and sautéed apples. Step 5: Pour the mixture into the prepared baking dish. Smooth the surface with a spatula. Step 6: Bake for 25–30 minutes, or until the top is golden and the mixture is set. Step 7: Let it cool slightly before serving. Nutrition Information: Per serving (assuming 4 portions): Calories: ~220 kcal \| Protein: ~6 g \| Carbohydrates: ~28 g \| Fat: ~10 g \| Fiber: ~4 g \| Sugar: ~8 g
90	Strawberry Rhubarb Butter	Dessert	- 4 cups strawberries - 2 stalks of rhubarb - 2 apples - 1/3 cup honey - tsp vanilla extract - 1/2 tsp cinnamon	Step 1: Puree together the rhubarb, strawberries, and apple until smooth in your food processor or Vitamix. Step 2: Pour the rhubarb, strawberry, and apple mixture into a pot and mix in honey, vanilla, and cinnamon. Step 3: Bring the mixture to a boil, stirring occasionally. Step 4: Reduce to a simmer and continue stirring every 4–5 minutes or so. Step 5: Cook for about 30 minutes or until the desired consistency is reached. Step 6: Pour into a jar (if canning, follow your preferred canning method) and allow to cool. Step 7: Store in the fridge. Nutrition Information: (Per Serving, Approximate) Calories: ~35g per tablespoon, - Carbs: ~9g, - Sugars: ~7g, - Fiber: ~1g, - Fat: ~0g, - Protein: ~0g
57	Strawberry Rhubarb Gelatin Sauce	Dessert	- 8 cups rhubarb, fresh or frozen, chopped (if using frozen, use half the amount of water) - ½ cup water (adjust as desired) - 1 teaspoon lemon juice (from concentrate) - 1 teaspoon orange zest - 1 tablespoon freshly squeezed orange juice - 1 teaspoon vanilla extract - 1 teaspoon cinnamon - ½ cup brown sugar - 1 (3 oz) package flavored strawberry gelatin (Jell-O) (use sugar-free or 0-sugar brand)	Step 1: In a large pot, combine chopped rhubarb, water, lemon juice, orange zest, orange juice, vanilla extract, cinnamon, and brown sugar. Step 2: Cook over medium heat, stirring occasionally, until the rhubarb softens and breaks down into a thick mixture, about 15–20 minutes. Step 3: Remove from heat and stir in the strawberry gelatin until fully dissolved. Step 4: Transfer the mixture to a mold or serving dish and refrigerate for 3–4 hours, or until set. Step 5: Serve chilled, either on its own or with whipped cream. Nutrition Information: Per serving (assuming 8 servings): Calories: ~90 kcal \| Protein: ~2 g \| Carbohydrates: ~21 g \| Fat: ~0 g \| Fiber: ~2 g \| Sugar: ~17 g
56	Strawberry Rhubarb Sauce	Dessert	- 3 cups rhubarb, chopped - 1 cup strawberries, hulled and sliced - 2 tablespoons lemon juice - ½ cup Bocha Sweet (or preferred sweetener) - ¼ teaspoon salt (optional)	Step 1: In a medium saucepan, combine water, rhubarb, strawberries, lemon juice, Bocha Sweet, and salt (if using). Step 2: Bring the mixture to a boil over medium-high heat, stirring occasionally. Step 3: Reduce the heat to low and let it simmer for 10–15 minutes, or until the fruit is soft and the mixture thickens slightly. Step 4: Remove from heat and allow to cool. Serve warm or chilled, as a topping for yogurt, pancakes, or desserts. Nutrition Information: Per serving (approximately 1/4 of the recipe): Calories: ~50 kcal \| Protein: ~1 g \| Carbohydrates: ~12 g \| Fat: 0 g \| Fiber: ~2 g \| Sugar: ~5 g
106	Ragoût de foie et de rognons de porc	Diner	- 225 g de foie de porc, coupé en lanières de 5 cm - 225 g de rognons de porc, nettoyés et parés - 1 cube de bouillon de porc Knorr (ou similaire) - 1 poivron rouge, coupé en lanières - 1/2 tasse de pois verts - 1 carotte, coupée en julienne - 3 feuilles de laurier - 1 oignon, haché finement - 5 gousses d’ail, hachées - 6 c. à soupe de sauce soja - 5 c. à soupe de vinaigre blanc - 1 1/4 tasse d’eau - 4 c. à soupe d’huile de cuisson - Sel et poivre, selon le goût	Étape 1 : Préparer le porc: Nettoyez le foie et les rognons de porc. Coupez le foie en lanières de 5 cm et retirez l’excès de gras ou de membrane des rognons. Étape 2 : Faire revenir les aromates: Chauffez 4 cuillères à soupe d’huile de cuisson dans une grande poêle à feu moyen. Ajoutez l’oignon et l’ail hachés, puis faites-les revenir jusqu’à ce qu’ils soient tendres et parfumés. Étape 3 : Cuire le porc: Ajoutez le foie et les rognons de porc dans la poêle. Faites-les sauter pendant 5 à 7 minutes, jusqu’à ce qu’ils soient légèrement dorés. Étape 4 : Ajouter le liquide et les assaisonnements: Versez la sauce soja, le vinaigre blanc et l’eau. Ajoutez le cube de bouillon de porc Knorr et les feuilles de laurier. Mélangez bien et laissez mijoter à feu doux pendant 20 minutes, en remuant de temps en temps. Étape 5 : Ajouter les légumes: Incorporez le poivron rouge, les pois verts et la carotte en julienne. Faites cuire encore 5 minutes, jusqu’à ce que les légumes soient tendres mais encore croquants. Étape 6 : Ajuster l’assaisonnement: Salez et poivrez selon votre goût. Retirez du feu. Étape 7 : Servir: Transférez le ragoût dans un plat de service et dégustez avec du riz vapeur. Informations nutritionnelles (par portion, pour 4 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~320 kcal \| Protéines : ~25 g \| Glucides : ~10 g \| Lipides : ~20 g \| Graisses saturées : ~6 g \| Sodium : ~800 mg \| Potassium : ~450 mg \| Fibres : ~2 g \| Sucres : ~3 g
105	Sandwich au burger katsu	Diner	- 6 galettes de burger croustillantes CDO - 3 tranches de pain savoureux, coupées en deux - 1 tasse de chou, râpé - 1/4 tasse de sauce katsu - 3 cuillères à soupe de beurre - 2 cuillères à soupe d’huile de cuisson - 3 cuillères à soupe de mayonnaise	Étape 1 : Chauffez l’huile de cuisson dans une grande poêle à feu moyen. Faites cuire les galettes de burger croustillantes CDO selon les instructions du paquet, en les retournant à mi-cuisson. Mettez-les de côté. Étape 2 : Étalez du beurre sur les deux côtés de chaque morceau de pain. Utilisez la même poêle ou une poêle propre pour griller le pain jusqu’à ce qu’il soit doré et croustillant. Étape 3 : Étalez une couche de mayonnaise sur un côté de chaque morceau de pain. Placez une galette de burger cuite sur la mayonnaise. Ajoutez du chou râpé, arrosez de sauce katsu, puis recouvrez avec une autre tranche de pain. Étape 4 : Disposez les sliders sur une assiette et servez immédiatement. Accompagnez-les de frites, chips ou d’une salade simple pour un repas complet. Informations nutritionnelles (par slider) (Estimation générale, pouvant varier selon les marques d’ingrédients utilisées.) Calories : ~250 kcal \| Protéines : ~7 g \| Glucides : ~20 g \| Lipides : ~15 g \| Graisses saturées : ~5 g \| Sodium : ~300 mg \| Fibres : ~2 g \| Sucres : ~3 g
63	Apple Cider Chicken Thighs	Dinner	- 2 cloves garlic, minced - 1 cup apple cider or unfiltered apple juice - 1 (2-inch) fresh rosemary sprig - 1/4 tsp Dijon mustard - 2 lbs bone-in, skin-on chicken thighs (4 to 6 pieces) - 1/2 tsp kosher salt - 1/4 tsp freshly ground black pepper - 2 tsp vegetable oil - 2 tbsp unsalted butter	Step 1: Season the chicken: Pat the chicken thighs dry with paper towels. Sprinkle both sides with kosher salt and black pepper. Step 2: Sear the chicken: Heat the vegetable oil in a large skillet over medium-high heat. Place the chicken thighs skin-side down and cook for 5–6 minutes, or until the skin is golden brown and crisp. Flip the chicken and cook for another 2–3 minutes on the other side. Remove the chicken from the skillet and set aside. Step 3: Sauté garlic: Reduce the heat to medium. Add the minced garlic to the skillet and sauté for about 30 seconds, until fragrant. Step 4: Prepare the sauce: Pour in the apple cider or apple juice, scraping up any browned bits from the bottom of the skillet. Stir in the Dijon mustard and add the fresh rosemary sprig. Step 5: Simmer the chicken: Return the chicken thighs to the skillet, skin-side up. Reduce the heat to low, cover, and let simmer for 20–25 minutes, or until the chicken is fully cooked and the internal temperature reaches 165°F (74°C). Step 6: Finish with butter: Remove the chicken from the skillet and set it aside. Add the unsalted butter to the sauce and stir until melted and combined. Remove the rosemary sprig and adjust seasoning with salt and pepper, if needed. Step 7: Serve: Plate the chicken thighs and spoon the apple cider sauce over them. Serve with your choice of sides, such as mashed potatoes, roasted vegetables, or rice. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on preparation and ingredients used) Calories: ~320 kcal \| Protein: ~25 g \| Carbohydrates: ~8 g \| Fat: ~20 g \| Saturated Fat: ~7 g \| Sodium: ~300 mg \| Fiber: ~0 g \| Sugar: ~6 g
15	Chicken Bhuna	Dinner	- 2 tbsp vegetable oil - 3 medium onions, finely chopped - 1 tsp salt - 4 cloves garlic, crushed - 1 tbsp minced fresh ginger - 1/4 cup hot water - 1 tsp chili powder - 1 tsp ground coriander - 1 tsp ground cumin - 1/2 tsp ground turmeric - 2 medium tomatoes, chopped - 2 green chiles, halved lengthways (optional) - 2 skinless, boneless chicken breast halves, cubed - 1 tsp curry paste (e.g., Patak's) - 1/4 cup fresh cilantro leaves, chopped	Step 1: Sauté aromatics: Heat the vegetable oil in a large skillet or pan over medium heat. Add the finely chopped onions and salt, and cook until the onions are soft and golden, about 5–7 minutes. Step 2: Add garlic and ginger: Stir in the crushed garlic and minced fresh ginger. Cook for 1–2 minutes, until fragrant. Step 3: Create the spice base: In a small bowl, mix the chili powder, ground coriander, ground cumin, and turmeric with 1/4 cup hot water to form a paste. Add the spice paste to the skillet and cook for 2–3 minutes, stirring constantly. Step 4: Add tomatoes and chiles: Stir in the chopped tomatoes and green chiles (if using). Cook for 5 minutes, until the tomatoes break down and create a thick, fragrant mixture. Step 5: Cook the chicken: Add the cubed chicken breast to the skillet along with the curry paste. Stir to coat the chicken evenly in the spice mixture. Cover and cook for 10–12 minutes, stirring occasionally, until the chicken is cooked through. Step 6: Finish with cilantro: Remove the skillet from heat. Stir in the fresh cilantro leaves, reserving some for garnish. Step 7: Serve: Transfer the curry to a serving dish and garnish with the remaining cilantro. Serve hot with steamed rice or warm naan bread. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on specific ingredients used) Calories: ~280 kcal \| Protein: ~28 g \| Carbohydrates: ~12 g \| Fat: ~14 g \| Saturated Fat: ~2 g \| Sodium: ~450 mg \| Fiber: ~3 g \| Sugar: ~6 g
83	Cilantro Chicken Breasts	Dinner	- 3 pounds boneless skinless chicken breasts, 4 extra-large breasts or 6 average - 3 to 4 tablespoons olive oil - kosher salt, to taste - freshly ground black pepper, to taste - ¼ cup light brown sugar, packed - 2 to 3 tablespoons chili powder - 2 teaspoons cumin - 1 to 2 teaspoons paprika or smoked paprika - ½ teaspoon garlic powder - ¼ teaspoon cayenne pepper, optional and to taste - freshly squeezed lime juice, to taste - 2 to 3 tablespoons fresh cilantro finely minced, for garnishing; or to taste	Step 1: Preheat oven to 425F (use convection if you have it) and line a baking sheet with foil (optional but highly recommended, see Notes below)) for easier cleanup. Step 2: Place the chicken on the baking sheet, and pound to an even thickness. I use an empty wine bottle, but a meat pounder or tenderizing tool, a rolling pin, or a heavy frying pan all work. The chicken doesn’t need to be pounded ‘thin’, but it needs to be of pounded to a uniform thickness so it all cooks through at the same time. Step 3: Evenly drizzle the chicken with olive oil and generously season with salt and pepper; set aside. Step 4: To a small bowl, add the remaining ingredients (except the lime juice and cilantro), stir to combine, and evenly spoon the dry rub over the chicken on both sides. I add a bit more to the side that’s facing up than the side that’s on the bottom in contact with the baking sheet. Step 5: Bake for about 20 minutes, or until chicken is cooked through (165F) and done. Step 6: Evenly drizzle the chicken with fresh lime juice and evenly garnish with fresh cilantro. Allow the chicken to rest for 5 to 10 minutes before slicing into it (cover with foil if desired to keep it warmer). Resting the chicken really helps lock in the juices and moisture so don’t skip this step. 1. The brown sugar in the rub can cause it to be prone to burning. However, about the same time that could possibly happen, the chicken will be done, so I don’t worry too much. It’s the part that is going to be running off on the pan that could get a bit dark, not what’s on the chicken itself. 2. Lining your pan with foil is highly recommended in case there are a lot of juices and runoff that gets dark and sticky, it’s one less thing to clean up. 3. Storage: Chicken will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months. Nutrition: Serving: 1, Calories: 378kcal, Carbohydrates: 9g, Protein: 53g, Fat: 13g, Saturated Fat: 3g, Polyunsaturated Fat: 10g, Cholesterol: 145mg, Sodium: 289mg, Fiber: 2g, Sugar: 6g
60	Classic Beef Chili	Dinner	- 2 pounds ground beef - 1 onion, chopped - 1 green bell pepper, chopped - 2 cloves garlic, minced - 2 cans (14.5 ounces each) diced tomatoes, undrained - 1 can (16 ounces) kidney beans, undrained - 1 can (16 ounces) pinto beans, undrained - 1 can (15 ounces) tomato sauce - 1 cup water - 1 tbsp chili powder - 1 tsp ground cumin - 1 tsp paprika - 1 tsp salt	Step 1: Cook the beef: In a large pot or Dutch oven, heat over medium-high heat. Add the ground beef and cook until browned, breaking it into crumbles with a wooden spoon. Drain any excess fat. Step 2: Sauté the aromatics: Add the chopped onion, green bell pepper, and minced garlic to the pot with the beef. Cook for 5 minutes, stirring occasionally, until the vegetables are softened. Step 3: Add the liquids: Stir in the diced tomatoes (with their juices), kidney beans, pinto beans, tomato sauce, and water. Mix well to combine. Step 4: Season: Add chili powder, ground cumin, paprika, and salt to the pot. Stir thoroughly to distribute the spices evenly. Step 5: Simmer: Reduce the heat to low and let the chili simmer uncovered for 30–40 minutes, stirring occasionally, until the flavors meld and the chili thickens slightly. Step 6: Serve: Ladle the chili into bowls and garnish with optional toppings like shredded cheese, sour cream, green onions, or tortilla chips, if desired. Nutrition Information (per serving; recipe makes 8 servings): (Approximate values depending on ingredients used) Calories: ~320 kcal \| Protein: ~25 g \| Carbohydrates: ~20 g \| Fat: ~15 g \| Saturated Fat: ~6 g \| Sodium: ~600 mg \| Fiber: ~6 g \| Sugar: ~4 g
66	Classic Clam Chowder	Dinner	- 2 tbsp unsalted butter - 2 tbsp flour - 1 large white onion, chopped fine - 2 medium russet potatoes, peeled and cubed small - 3 cups 2% milk - 1 cup vegetable broth - 2 (10 oz) cans clams, drained (reserve the juice) - 2 bay leaves - 1 tsp thyme - 2 tbsp fresh chopped parsley - Kosher salt and fresh pepper, to taste - 1 cup fresh corn	Step 1: Create the roux: In a large pot or Dutch oven, melt the unsalted butter over medium heat. Add the flour and whisk continuously for 1–2 minutes until it forms a smooth paste and starts to turn golden. Step 2: Sauté onions: Add the chopped onion to the pot and sauté until softened, about 3–4 minutes. Step 3: Add liquids and potatoes: Slowly whisk in the reserved clam juice, milk, and vegetable broth. Add the cubed potatoes, bay leaves, and thyme. Bring the mixture to a gentle simmer and cook for 12–15 minutes, or until the potatoes are tender. Step 4: Add corn and clams: Stir in the fresh corn and drained clams. Let the chowder simmer for another 5–7 minutes to heat through and meld the flavors. Step 5: Season and finish: Remove the bay leaves and discard. Stir in the fresh chopped parsley and season with kosher salt and fresh pepper to taste. Step 6: Serve: Ladle the chowder into bowls and serve warm, paired with crusty bread or oyster crackers for a comforting meal. Nutrition Information (per serving; recipe serves 4–6): (Approximate values depending on specific ingredients used) Calories: ~280 kcal \| Protein: ~18 g \| Carbohydrates: ~24 g \| Fat: ~12 g \| Saturated Fat: ~6 g \| Sodium: ~500 mg \| Fiber: ~3 g \| Sugar: ~5 g
53	Classic Hamburger Patty	Dinner	- 2 pounds ground chuck - 1/2 cup crushed saltine crackers or Panko breadcrumbs - 1 large egg - 2 tbsp Worcestershire sauce - 2 tbsp milk - 1 tsp salt - 1 tsp garlic powder - 1 tsp onion powder - 1/2 tsp black pepper	Step 1: Prepare the mixture: In a large mixing bowl, combine the ground chuck, crushed crackers or breadcrumbs, egg, Worcestershire sauce, milk, salt, garlic powder, onion powder, and black pepper. Mix gently using your hands or a large spoon until all ingredients are just combined. Avoid overmixing to keep the patties tender. Step 2: Shape the patties: Divide the mixture into 6–8 equal portions, depending on your desired patty size. Shape each portion into a patty, pressing gently to form an even thickness. Step 3: Preheat and cook: Heat a large skillet or grill over medium-high heat. Lightly grease with a small drizzle of oil if needed. Cook the patties for 4–5 minutes on each side, or until the internal temperature reaches 160°F (71°C) for fully cooked patties. Step 4: Rest and serve: Remove the patties from the heat and let them rest for 5 minutes before serving. Pair with burger buns, or serve alongside mashed potatoes, steamed vegetables, or a fresh salad. Nutrition Information (per patty; recipe makes 6 servings): (Approximate values depending on portion size and ingredients) Calories: ~320 kcal \| Protein: ~25 g \| Carbohydrates: ~5 g \| Fat: ~22 g \| Saturated Fat: ~8 g \| Sodium: ~450 mg \| Fiber: ~0 g \| Sugar: ~1 g
43	Classic Meatloaf with Glaze	Dinner	For the Meatloaf: - 2 pounds lean ground beef - 1 onion, diced small (about ½ cup) - 2 eggs - ½ tsp ground pepper - ¾ cup quick oats - 1 tbsp Worcestershire sauce - 1 tsp garlic salt - 1 tsp onion salt - ½ cup tomato sauce For the Glaze Topping: - ½ cup ketchup - ⅓ cup brown sugar - 2 tsp mustard	Step 1: Preheat the oven: Preheat your oven to 375°F (190°C). Lightly grease a loaf pan or baking dish, or line it with parchment paper for easy cleanup. Step 2: Make the meatloaf mixture: In a large bowl, combine the ground beef, diced onion, eggs, ground pepper, quick oats, Worcestershire sauce, garlic salt, onion salt, and tomato sauce. Mix thoroughly until all ingredients are evenly incorporated. Step 3: Shape the meatloaf: Transfer the mixture to the prepared loaf pan or shape it into a loaf on a baking dish. Press down gently to ensure even cooking. Step 4: Prepare the glaze: In a small bowl, whisk together the ketchup, brown sugar, and mustard until smooth. Spread half of the glaze evenly over the top of the meatloaf. Step 5: Bake: Place the meatloaf in the oven and bake for 50–60 minutes, or until the internal temperature reaches 160°F (71°C). About 10 minutes before it's done, spread the remaining glaze over the top for a caramelized finish. Step 6: Rest and serve: Remove the meatloaf from the oven and let it rest for 5–10 minutes before slicing. Serve warm with mashed potatoes, steamed vegetables, or your favorite sides. Nutrition Information (per serving; recipe serves 6–8): (Approximate values depending on specific ingredients used) Calories: ~320 kcal \| Protein: ~28 g \| Carbohydrates: ~15 g \| Fat: ~16 g \| Saturated Fat: ~6 g \| Sodium: ~600 mg \| Fiber: ~1 g \| Sugar: ~10 g
68	Classic Pork Meatballs	Dinner	- 2 pounds ground pork (preferably shoulder) - 1 onion, finely chopped - 2 cloves of garlic, minced - 1 stale roll, soaked in milk until softened - 1 egg - Salt and pepper, to taste - 2 tbsp butter - Bread crumbs (as needed)	Step 1: Soften the stale roll: Break the roll into pieces and soak it in milk until softened. Squeeze out any excess milk and set aside. Step 2: Prepare the mixture: In a large bowl, combine the ground pork, chopped onion, minced garlic, softened roll, egg, salt, and pepper. Mix gently until the ingredients are evenly incorporated. Avoid overmixing to keep the meatballs tender. Step 3: Adjust consistency: If the mixture feels too wet, add a small amount of bread crumbs (1 tablespoon at a time) until the mixture holds together when shaped. Step 4: Shape the meatballs: Using your hands, form the mixture into small, evenly sized meatballs, about 1–2 inches in diameter. Step 5: Cook the meatballs: Heat the butter in a large skillet over medium heat. Add the meatballs in batches, ensuring not to overcrowd the pan. Cook for 3–4 minutes per side, or until browned and fully cooked through (internal temperature of 165°F/74°C). Step 6: Serve: Remove the meatballs from the skillet and let them rest for a few minutes. Serve with your favorite sauce, pasta, mashed potatoes, or a fresh salad. Nutrition Information (per meatball; recipe makes approximately 20 meatballs): (Approximate values depending on size and specific ingredients) Calories: ~120 kcal \| Protein: ~10 g \| Carbohydrates: ~2 g \| Fat: ~8 g \| Saturated Fat: ~3 g \| Sodium: ~150 mg \| Fiber: ~0 g \| Sugar: ~1 g
16	Corned Beef and Vegetable Stew	Dinner	- 1 (5½ pound) corned beef brisket, with spice packet - 7 small potatoes, peeled and diced - 4 medium carrots, peeled and diced - 1 medium onion, diced - 3 cloves garlic, chopped	Step 1: Prepare the brisket: Place the corned beef brisket in a large pot or Dutch oven. Add the spice packet contents and cover the brisket with water. Step 2: Cook the beef: Bring the water to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 2½–3 hours, or until the corned beef is tender. Step 3: Add the vegetables: Once the brisket is tender, add the diced potatoes, carrots, onion, and chopped garlic to the pot. Ensure the vegetables are submerged in the cooking liquid. Continue simmering for another 30–40 minutes, or until the vegetables are tender. Step 4: Serve: Remove the brisket from the pot and let it rest for 10 minutes before slicing against the grain. Serve the sliced brisket with the cooked vegetables, drizzling some of the flavorful cooking liquid over the top. --- ### Optional Additions: - Add cabbage wedges during the last 15–20 minutes of cooking for a more traditional flavor. - Garnish with fresh parsley for a pop of color. Nutrition Information (per serving; recipe serves approximately 8): (Approximate values depending on specific ingredients and preparation) Calories: ~380 kcal \| Protein: ~28 g \| Carbohydrates: ~25 g \| Fat: ~18 g \| Saturated Fat: ~6 g \| Sodium: ~1250 mg \| Fiber: ~4 g \| Sugar: ~5 g
14	Creamy Chicken and Broccoli Fettuccine	Dinner	- 8 ounces (225 g) fettuccine, uncooked - 2 cups (200 g) fresh broccoli florets - 1/4 cup (60 mL) Kraft Zesty Italian Dressing - 1 lb (450 g) boneless, skinless chicken breasts, cut into bite-sized pieces - 1 2/3 cups (400 mL) milk - 4 ounces (115 g) Philadelphia Cream Cheese, cubed - 1/4 cup (25 g) Kraft Grated Parmesan Cheese - 1/2 tsp dried basil leaves	Step 1: Cook the pasta and broccoli: Bring a large pot of salted water to a boil. Cook the fettuccine according to the package instructions. During the last 3 minutes of cooking, add the broccoli florets to the boiling water. Drain and set aside. Step 2: Sauté the chicken: Heat the Kraft Zesty Italian Dressing in a large skillet over medium heat. Add the chicken pieces and cook for 5–7 minutes or until fully cooked and browned. Remove the chicken from the skillet and set aside. Step 3: Prepare the creamy sauce: In the same skillet, combine the milk, Philadelphia Cream Cheese, Parmesan Cheese, and dried basil leaves. Cook over low to medium heat, whisking constantly, until the cream cheese is fully melted and the sauce is smooth and creamy. Step 4: Combine everything: Return the cooked chicken to the skillet, stirring it into the sauce. Add the cooked fettuccine and broccoli, tossing gently to coat everything evenly in the creamy sauce. Step 5: Serve: Plate the creamy fettuccine dish and garnish with additional Parmesan Cheese or fresh basil, if desired. Serve hot. Nutrition Information (per serving; recipe makes 4 servings): (Approximate values depending on specific ingredient brands) Calories: ~450 kcal \| Protein: ~32 g \| Carbohydrates: ~40 g \| Fat: ~16 g \| Saturated Fat: ~7 g \| Sodium: ~500 mg \| Fiber: ~3 g \| Sugar: ~6 g
81	Creamy Peanut Butter Chicken	Dinner	For the Chicken: - 1½ lbs (700 g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces - 2 tbsp oil (vegetable or peanut oil) - 1 medium onion, finely chopped - 2 cloves garlic, minced - 1 tsp grated ginger - ½ cup (125 mL) creamy peanut butter - 1 cup (240 mL) coconut milk - ½ cup (125 mL) chicken broth or water - 2 tbsp soy sauce - 1 tbsp honey or brown sugar - 1 tsp chili flakes (optional, adjust for spice level) - Juice of 1 lime - Salt and black pepper, to taste For Garnish and Serving: - Fresh cilantro or parsley leaves, chopped - Crushed peanuts (optional) - Steamed rice, naan, or flatbread	Step 1: Sear the chicken: Heat the oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5–6 minutes, until lightly browned and cooked through. Remove the chicken from the skillet and set aside. Step 2: Sauté aromatics: In the same skillet, reduce the heat to medium. Add the finely chopped onion, minced garlic, and grated ginger. Sauté for 2–3 minutes until fragrant and the onions are softened. Step 3: Prepare the sauce: Stir in the creamy peanut butter, coconut milk, chicken broth or water, soy sauce, honey or brown sugar, and chili flakes (if using). Mix until the peanut butter is fully incorporated and the sauce is smooth. Step 4: Combine chicken and sauce: Return the cooked chicken to the skillet. Simmer everything together for 5–7 minutes, allowing the chicken to absorb the flavors and the sauce to thicken slightly. Step 5: Add lime juice and season: Stir in the lime juice and adjust the seasoning with salt and black pepper to taste. Step 6: Serve and garnish: Serve the peanut butter chicken over steamed rice or with naan/flatbread. Garnish with fresh cilantro or parsley and crushed peanuts, if desired. Nutrition Information (per serving; serves approximately 4): (Approximate values depending on preparation) Calories: ~380 kcal \| Protein: ~30 g \| Carbohydrates: ~12 g \| Fat: ~24 g \| Saturated Fat: ~10 g \| Sodium: ~700 mg
82	Garlic Lemon Chicken Breasts	Dinner	- 1¾ lbs boneless, skinless chicken breasts - 6 tbsp extra virgin olive oil - 4 large garlic cloves, minced - 1 tsp dried thyme - ½ tsp dried oregano - 1¼ tsp salt - ½ tsp freshly ground black pepper - 1½ tsp lemon zest (from one lemon)	Step 1: Prepare the marinade: In a small bowl, combine the olive oil, minced garlic, dried thyme, dried oregano, salt, black pepper, and lemon zest. Mix well. Step 2: Marinate the chicken: Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring all pieces are evenly coated. Seal the bag or cover the dish, and refrigerate for at least 30 minutes or up to 4 hours for maximum flavor. Step 3: Preheat the grill or skillet: - Grill method: Preheat the grill to medium-high heat. - Skillet method: Heat a non-stick or grill pan over medium-high heat. Step 4: Cook the chicken: Remove the chicken from the marinade and let any excess drip off. Grill or sear the chicken for 4–5 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Step 5: Rest and serve: Allow the chicken to rest for 5 minutes before serving. Pair with roasted vegetables, a fresh salad, or your choice of grains for a complete meal. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on preparation and specific ingredients) Calories: ~280 kcal \| Protein: ~30 g \| Carbohydrates: ~1 g \| Fat: ~17 g \| Saturated Fat: ~2 g \| Sodium: ~400 mg
75	Garlic-Marinated Steaks	Dinner	- 10 garlic cloves, minced or finely chopped - 1/2 tsp pepper - 2 tbsp olive oil - 1 tbsp lemon juice - 2 tsp Worcestershire sauce - 4 boneless beef strip steaks or ribeye steaks (1 inch thick and 8 ounces each)	Step 1: Prepare the marinade: In a small bowl, mix together the minced garlic, pepper, olive oil, lemon juice, and Worcestershire sauce. Step 2: Marinate the steaks: Place the steaks in a resealable plastic bag or a shallow dish. Pour the garlic marinade over the steaks, ensuring they are evenly coated. Seal the bag or cover the dish, then refrigerate for at least 1 hour, or up to 8 hours for more intense flavor. Step 3: Preheat the grill or pan: If using a grill, preheat it to medium-high heat. If using a skillet, heat it over medium-high heat and lightly grease it with olive oil. Step 4: Cook the steaks: Remove the steaks from the marinade and discard the excess. Grill or sear the steaks for 4–5 minutes per side, or until they reach your desired level of doneness (use a meat thermometer: 130°F/54°C for medium-rare, 145°F/63°C for medium). Step 5: Rest and serve: Transfer the cooked steaks to a plate and let them rest for 5–10 minutes to retain their juices. Serve with your favorite sides, such as roasted vegetables, mashed potatoes, or a fresh salad. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on preparation and specific ingredients) Calories: ~400 kcal \| Protein: ~35 g \| Carbohydrates: ~2 g \| Fat: ~28 g \| Saturated Fat: ~10 g \| Sodium: ~200 mg \| Sugar: ~0 g
76	Herb-Crusted Roast Beef	Dinner	- 2 lbs roasting beef joint (sirloin tip roast, topside, silverside, etc.) - 1 tbsp extra virgin olive oil - 1/2 tsp salt - 1 tsp black pepper - 1 tsp dried thyme - 1 tsp dried rosemary - 1 tsp garlic powder	Step 1: Preheat the oven: Preheat your oven to 375°F (190°C). Step 2: Prepare the beef: Pat the beef joint dry with paper towels. Rub the entire surface with olive oil. Step 3: Mix the seasoning: In a small bowl, combine the salt, black pepper, dried thyme, dried rosemary, and garlic powder. Mix thoroughly. Step 4: Season the beef: Generously rub the seasoning mixture over all sides of the beef joint, ensuring even coverage. Step 5: Sear the beef (optional but recommended): Heat a skillet over medium-high heat. Sear the beef on all sides for 1–2 minutes per side, until nicely browned. This step locks in the flavor. Step 6: Roast the beef: Place the seasoned beef joint in a roasting pan or on a rack in a baking dish. Roast in the preheated oven for about 20–25 minutes per pound, or until the internal temperature reaches: - 125°F (52°C) for rare - 135°F (57°C) for medium-rare - 145°F (63°C) for medium Step 7: Rest and slice: Remove the beef from the oven and tent it loosely with aluminum foil. Let it rest for 10–15 minutes before slicing to allow the juices to redistribute. Step 8: Serve: Slice the beef into thin portions and serve with your favorite sides, such as roasted vegetables, mashed potatoes, or a fresh salad. Nutrition Information (per serving; recipe serves 6–8): (Approximate values depending on specific ingredients used) Calories: ~220 kcal \| Protein: ~30 g \| Carbohydrates: ~1 g \| Fat: ~10 g \| Saturated Fat: ~3 g \| Sodium: ~300 mg
51	Herb-Seasoned Roast Beef	Dinner	- 2–3 lb. beef roast (can be smaller) - 2 tbsp vegetable oil - 1/2 tsp Montreal steak spice - 1 tsp coarsely ground black pepper - 1/2 tsp garlic powder - 1/2 tsp onion powder - 1/2 tsp thyme leaves - 1/2 tsp rosemary	Step 1: Preheat the oven: Preheat your oven to 325°F (165°C). Step 2: Prepare the roast: Pat the beef roast dry with paper towels. Rub it all over with vegetable oil to help the seasoning adhere. Step 3: Mix the seasoning: In a small bowl, combine Montreal steak spice, black pepper, garlic powder, onion powder, thyme leaves, and rosemary. Mix well. Step 4: Season the roast: Rub the seasoning mixture evenly over the surface of the beef roast, ensuring it’s fully coated for maximum flavor. Step 5: Sear the roast: Heat a large oven-safe skillet or Dutch oven over medium-high heat. Sear the beef roast on all sides until browned, about 2–3 minutes per side. Step 6: Roast the beef: Transfer the skillet or Dutch oven to the preheated oven. Roast uncovered for about 20–25 minutes per pound, or until the internal temperature reaches 135°F (57°C) for medium-rare, 145°F (63°C) for medium, or your desired doneness. Use a meat thermometer for accuracy. Step 7: Rest and slice: Remove the roast from the oven and let it rest for 10–15 minutes to allow the juices to redistribute. Slice against the grain and serve with your favorite sides. Nutrition Information (per serving; recipe serves 6–8): (Approximate values depending on the size of the roast and specific ingredients used) Calories: ~320 kcal \| Protein: ~28 g \| Carbohydrates: ~1 g \| Fat: ~22 g \| Saturated Fat: ~8 g \| Sodium: ~150 mg \| Fiber: ~0 g \| Sugar: ~0 g
65	Homemade Spaghetti Sauce	Dinner	- 1 tbsp olive or avocado oil - 1 lb lean ground turkey or beef (93% lean ground turkey recommended) - 28 oz canned crushed tomatoes (fire-roasted preferred) - 1/4 cup water - 3 tbsp tomato paste - 1 tbsp garlic, minced - 1 1/2 tsp dried oregano - 1 1/2 tsp dried basil - 1 tsp dried parsley - 1 tsp salt - 1 tsp onion powder - 1/2 tsp garlic powder - 1/2 tsp black pepper	Step 1: Cook the meat: Heat the olive or avocado oil in a large skillet or saucepan over medium heat. Add the ground turkey or beef and cook, breaking it into small crumbles, until browned and fully cooked. Drain any excess fat, if necessary. Step 2: Sauté garlic: Push the cooked meat to one side of the pan. Add the minced garlic to the empty side and sauté for about 30 seconds until fragrant. Stir it into the meat. Step 3: Add the liquids and seasonings: Stir in the crushed tomatoes, water, and tomato paste. Sprinkle in the oregano, basil, parsley, salt, onion powder, garlic powder, and black pepper. Mix well to combine. Step 4: Simmer: Reduce the heat to low and let the sauce simmer uncovered for 20–25 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken. Step 5: Serve: Remove the sauce from heat. Serve over your favorite pasta, zucchini noodles, or use as a base for baked dishes like lasagna. Nutrition Information (per serving; recipe makes approximately 6 servings): (Approximate values depending on ingredients used) Calories: ~180 kcal \| Protein: ~18 g \| Carbohydrates: ~8 g \| Fat: ~8 g \| Sodium: ~450 mg \| Fiber: ~2 g \| Sugar: ~5 g
24	Honey Garlic Chicken	Dinner	- 2 tsp extra-virgin olive oil (or canola oil) - 1 1/2 lbs boneless, skinless chicken breasts, cut into 1/2-inch cubes - Salt and black pepper, to taste - 3 tbsp honey - 3 tbsp low-sodium soy sauce - 3 cloves garlic, minced - 1/4 tsp red pepper flakes (optional, adjust for heat)	Step 1: Prepare the chicken: Season the chicken cubes with a pinch of salt and black pepper. Step 2: Cook the chicken: Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken cubes and cook for 5–7 minutes, stirring occasionally, until lightly browned and cooked through. Remove the chicken from the skillet and set aside. Step 3: Make the sauce: Reduce the heat to medium and add the minced garlic to the skillet. Cook for 30 seconds, until fragrant. Stir in the honey, soy sauce, and red pepper flakes (if using). Cook for 1–2 minutes, allowing the sauce to bubble and thicken slightly. Step 4: Combine: Return the cooked chicken to the skillet, tossing it in the sauce until fully coated. Let it cook for another 1–2 minutes to absorb the flavors. Step 5: Serve: Transfer the honey garlic chicken to a serving dish. Pair it with steamed rice, noodles, or sautéed vegetables for a complete meal. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on ingredients used) Calories: ~220 kcal \| Protein: ~30 g \| Carbohydrates: ~12 g \| Fat: ~5 g \| Saturated Fat: ~1 g \| Sodium: ~400 mg \| Sugar: ~10 g
74	Honey Garlic Chicken Breasts	Dinner	- 4 chicken breasts - 1/4 tsp salt (to season) - 2 tsp garlic powder (to season) - 6 cloves garlic, crushed - 1/3 cup honey - 1/4 cup water or chicken broth - 2 tbsp rice wine vinegar (or apple cider vinegar, or any white vinegar) - 1 tbsp soy sauce - 1/4 tsp pepper (to season)	Step 1: Prepare the chicken: Pat the chicken breasts dry with paper towels. Season both sides with salt, pepper, and garlic powder. Step 2: Cook the chicken: Heat a large skillet over medium-high heat. Lightly grease the skillet with a drizzle of oil or non-stick spray if needed. Sear the chicken breasts for 4–5 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set aside. Step 3: Sauté the garlic: In the same skillet, reduce the heat to medium. Add the crushed garlic and sauté for 30 seconds until fragrant. Step 4: Make the honey garlic sauce: Stir in the honey, water or chicken broth, rice wine vinegar, and soy sauce. Let the sauce simmer for 2–3 minutes, allowing it to thicken slightly. Step 5: Combine: Return the cooked chicken breasts to the skillet, spooning the sauce over them to coat. Let the chicken simmer in the sauce for 2–3 minutes to absorb the flavors. Step 6: Serve: Transfer the honey garlic chicken to a serving plate and drizzle with the remaining sauce. Pair with steamed vegetables, rice, or mashed potatoes for a complete meal. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on specific ingredients used) Calories: ~250 kcal \| Protein: ~30 g \| Carbohydrates: ~20 g \| Fat: ~4 g \| Saturated Fat: ~1 g \| Sodium: ~500 mg \| Sugar: ~18 g
22	Honey Glazed Ham	Dinner	- 1 spiral-sliced, fully-cooked boneless ham (4–7 pounds) - 1/2 cup brown sugar - 1/2 cup honey - 2 tbsp Dijon or spicy brown mustard - 1/4 tsp ground cloves - 2 cloves garlic, minced - 1/4 cup	Step 1: Preheat the oven: Preheat your oven to 325°F (165°C). Place the spiral-sliced ham in a roasting pan, cut side down. Cover the ham loosely with aluminum foil to keep it from drying out. Step 2: Prepare the glaze: In a small saucepan, combine the brown sugar, honey, Dijon or spicy brown mustard, ground cloves, minced garlic, and water. Heat the mixture over medium heat, stirring continuously, until the sugar dissolves and the glaze is smooth. Step 3: Apply the glaze: Remove the ham from the oven 30 minutes before it’s fully heated (refer to the package instructions for the total heating time, usually 10–12 minutes per pound). Brush a generous amount of the glaze over the ham, making sure to get between the slices. Step 4: Finish cooking: Return the glazed ham to the oven, uncovered, and bake for the remaining 30 minutes, basting every 10 minutes with additional glaze for a sticky, caramelized finish. Step 5: Serve: Remove the ham from the oven and let it rest for 10–15 minutes before slicing. Serve warm, drizzling any extra glaze over the top, if desired. Nutrition Information (per serving; based on 6-ounce servings): (Approximate values depending on the size of the ham and ingredients used) Calories: ~220 kcal \| Protein: ~22 g \| Carbohydrates: ~18 g \| Fat: ~6 g \| Saturated Fat: ~2 g \| Sodium: ~800 mg \| Fiber: ~0 g \| Sugar: ~15 g
77	Lemon and Herb Chicken Breasts	Dinner	- 500 g (1 lb) boneless chicken breasts - 2 tbsp olive oil - 2 tbsp lemon juice - 1 tbsp chicken seasoning (your preferred poultry seasoning or spice mix) - 1 tsp garlic powder - 1 tsp dried oregano - 1 tsp smoked paprika - 1 tsp salt - 1 1/2 tsp black pepper	Step 1: Prepare the chicken: Pat the chicken breasts dry with paper towels. If the pieces are thick, consider pounding them to an even thickness for more consistent cooking. Step 2: Make the marinade: In a small bowl, combine the olive oil, lemon juice, chicken seasoning, garlic powder, dried oregano, smoked paprika, salt, and black pepper. Mix well to create a flavorful marinade. Step 3: Marinate the chicken: Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring all pieces are well coated. Seal the bag or cover the dish, and refrigerate for at least 30 minutes, or up to 8 hours for more intense flavor. Step 4: Cook the chicken: - Grill method: Preheat your grill to medium-high heat. Cook the chicken for 4–5 minutes per side, or until the internal temperature reaches 165°F (74°C). - Skillet method: Heat a non-stick skillet or grill pan over medium-high heat. Sear the chicken for 4–5 minutes per side, ensuring it is fully cooked and golden brown. Step 5: Rest and serve: Let the chicken rest for 5 minutes before slicing. Serve with roasted vegetables, a fresh salad, or your choice of grains like rice or quinoa. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on preparation) Calories: ~200 kcal \| Protein: ~30 g \| Carbohydrates: ~2 g \| Fat: ~8 g \| Sodium: ~700 mg
67	Low Calorie Shepherd’s Pie	Dinner	- Olive oil spray - 3 large potatoes, peeled and cubed - 1 onion, finely diced - 2 cups frozen vegetables (carrots, corn, peas) - 1 pound lean ground beef - 1/2 cup beef broth - 1 tsp Worcestershire sauce - 1 tsp salt (divided) - 1/2 tsp pepper (divided) - 1/4 cup unsweetened almond milk - 1/4 cup 0% Greek yogurt - 3 tbsp grated Gruyère	Step 1: Prepare the mashed potato topping: - Bring a large pot of salted water to a boil. Add the cubed potatoes and cook for 12–15 minutes, or until tender. - Drain the potatoes and mash them with unsweetened almond milk, Greek yogurt, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Set aside. Step 2: Cook the filling: - Heat a large skillet over medium heat and spray with olive oil. Add the diced onion and cook for 3–4 minutes until softened. - Add the lean ground beef and cook until browned, breaking it into crumbles, about 5–6 minutes. - Stir in the frozen vegetables and cook for another 3 minutes. - Add the beef broth, Worcestershire sauce, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Simmer for 5 minutes until the liquid reduces slightly. Step 3: Assemble the shepherd’s pie: - Preheat your oven to 375°F (190°C). Lightly spray a baking dish with olive oil. - Spread the meat and vegetable filling evenly on the bottom of the dish. - Layer the mashed potatoes on top of the filling, smoothing them with a spatula. - Sprinkle the grated Gruyère cheese evenly over the mashed potatoes. Step 4: Bake: - Place the assembled dish in the preheated oven and bake for 20–25 minutes, or until the cheese is melted and golden brown. Step 5: Serve: - Remove the shepherd’s pie from the oven and let it cool for 5 minutes before serving. Enjoy this comforting, wholesome dish! Nutrition Information (per serving; recipe serves 6): (Approximate values depending on ingredients and portion sizes) Calories: ~290 kcal \| Protein: ~21 g \| Carbohydrates: ~24 g \| Fat: ~10 g \| Sodium: ~500 mg \| Fiber: ~3 g \| Sugar: ~3 g
26	Red Lentil Fritters	Dinner	- 3/4 cup (150 g) split red lentils - 1 1/2 cups water - 1 cup lightly packed cilantro or parsley leaves, finely chopped - 1/2 cup coarsely chopped onion (purple, white, or yellow) - 2 cloves garlic, minced - 2 tbsp tomato paste - 1 tsp ground cumin - 3/4 tsp paprika (regular, hot, or smoked) - 1/2 tsp fine sea salt - 1/2 cup breadcrumbs (or almond flour for a gluten-free option) - 2 tbsp olive oil, for frying	Step 1: Cook the lentils: Rinse the red lentils thoroughly under cold water. In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat and simmer for 10–15 minutes, or until the lentils are soft and most of the water is absorbed. Drain any excess water and let the lentils cool slightly. Step 2: Mix the ingredients: In a large mixing bowl, combine the cooked lentils, chopped cilantro or parsley, onion, minced garlic, tomato paste, ground cumin, paprika, sea salt, and breadcrumbs (or almond flour). Mix well until you have a cohesive mixture that holds together when formed into patties. Step 3: Form the fritters: Using your hands, shape the mixture into small, round fritters or patties, about 2–3 inches in diameter. Step 4: Fry the fritters: Heat olive oil in a large skillet over medium heat. Working in batches if necessary, cook the fritters for 3–4 minutes on each side, or until golden brown and crispy. Remove the fritters and place them on a plate lined with paper towels to drain any excess oil. Step 5: Serve: Serve the red lentil fritters warm as a snack or main dish. Pair with a yogurt-based dip, salad, or chutney for a flavorful accompaniment. Nutrition Information (per serving; recipe makes approximately 12 fritters): (Approximate values depending on specific ingredients used) Calories: ~120 kcal \| Protein: ~5 g \| Carbohydrates: ~15 g \| Fat: ~4 g \| Sodium: ~150 mg \| Fiber: ~3 g \| Sugar: ~2 g
64	Savory Meat Pie (Tourtière)	Dinner	- 1 pound lean ground pork - 1/2 pound lean ground beef - 1 small onion, finely diced - 2 cloves garlic, minced - 1 large russet potato, peeled and cubed - 1 tsp salt - 1/2 tsp black pepper - 1/4 tsp ground sage - 1/4 tsp dried thyme leaves - 1/2 tsp ground allspice - 1/8 tsp ground cloves - 1/2 cup beef broth or beef stock - 1–2 tbsp bread crumbs (if needed) - 1 double pie crust, 9-inch	Step 1: Prepare the potato: Boil the cubed potato in a small pot until tender, about 10–12 minutes. Drain and mash the potato. Set aside. Step 2: Cook the meat mixture: In a large skillet over medium heat, cook the ground pork and ground beef, breaking the meat into small crumbles as it browns. Add the onion and garlic, and continue cooking until the onion softens, about 5 minutes. Step 3: Season and simmer: Add the salt, black pepper, ground sage, dried thyme, allspice, and ground cloves. Mix well. Stir in the beef broth and mashed potato, allowing the mixture to simmer for 10 minutes. If the mixture seems too wet, add 1–2 tablespoons of breadcrumbs to achieve the desired consistency. Remove from heat and let it cool slightly. Step 4: Assemble the pie: Preheat the oven to 375°F (190°C). Line a 9-inch pie dish with one of the pie crusts. Spoon the meat mixture into the crust, spreading it evenly. Cover with the second crust, crimping the edges to seal. Cut a few small slits in the top crust to allow steam to escape. Step 5: Bake: Place the pie in the oven and bake for 35–40 minutes, or until the crust is golden brown. Step 6: Rest and serve: Allow the pie to cool for about 10 minutes before slicing. Serve warm, paired with a side salad or pickled vegetables for a complete meal. Nutrition Information (per serving; recipe serves 6): (Approximate values depending on ingredients and portion sizes) Calories: ~400 kcal \| Protein: ~20 g \| Carbohydrates: ~30 g \| Fat: ~20 g \| Saturated Fat: ~8 g \| Sodium: ~600 mg \| Fiber: ~2 g \| Sugar: ~2 g
69	Seasoned Baked Chicken Legs	Dinner	- 12 chicken legs (bone-in, skin-on, or drumsticks) - 2 1/2 tsp ground black pepper - 2 tsp salt - 2 tsp smoked paprika - 1 1/2 tsp garlic powder - 1 1/2 tsp onion powder - 1 1/2 tsp chili powder (adjust to taste)	Step 1: Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top for even cooking. Step 2: Prepare the seasoning: In a small bowl, mix together the black pepper, salt, smoked paprika, garlic powder, onion powder, and chili powder. Step 3: Season the chicken: Pat the chicken legs dry with paper towels. Rub the seasoning mixture evenly over all the chicken legs, ensuring they are fully coated for maximum flavor. Step 4: Arrange on the rack: Place the seasoned chicken legs on the prepared wire rack, skin-side up. Step 5: Bake: Transfer the baking sheet to the preheated oven. Bake the chicken legs for 35–40 minutes, or until the internal temperature reaches 165°F (74°C) when measured with a meat thermometer. For extra crispy skin, broil the chicken for an additional 2–3 minutes. Step 6: Rest and serve: Remove the chicken legs from the oven and let them rest for 5 minutes before serving. Pair with your favorite sides, such as roasted vegetables, mashed potatoes, or a fresh salad. Nutrition Information (per chicken leg; recipe serves 12): (Approximate values depending on preparation) Calories: ~150 kcal \| Protein: ~18 g \| Carbohydrates: ~1 g \| Fat: ~9 g \| Saturated Fat: ~2 g \| Sodium: ~300 mg \| Sugar: ~0 g
23	Seasoned Baked Haddock	Dinner	- 4 (6 oz) haddock fillets, skinless - 1 tbsp olive oil - 1 tsp Italian seasoning - 1/2 tsp garlic powder - 1/2 tsp paprika - 1/2 tsp kosher salt - 1/4 tsp black pepper - Lemon wedges, for serving Serve With: - Greens, rice, pasta, or fresh steamed vegetables	Step 1: Prepare the haddock: Pat the haddock fillets dry with paper towels. Rub both sides of the fillets with olive oil. In a small bowl, mix the Italian seasoning, garlic powder, paprika, kosher salt, and black pepper. Sprinkle the seasoning mix evenly over the fillets. Step 2: Heat the skillet: Place a large non-stick or cast-iron skillet over medium heat. Once hot, add a drizzle of olive oil to lightly coat the bottom. Step 3: Cook the haddock: Gently lay the seasoned haddock fillets in the skillet. Cook for 3–4 minutes on each side, or until the fish flakes easily with a fork and is golden brown on the outside. Step 4: Serve: Transfer the haddock to a serving plate. Squeeze fresh lemon juice over the fillets and garnish with lemon wedges. Pair with your choice of greens, rice, pasta, or steamed vegetables for a complete meal. Nutrition Information (per serving; assumes 4 servings): (Approximate values depending on ingredients and cooking method) Calories: ~200 kcal \| Protein: ~35 g \| Carbohydrates: ~1 g \| Fat: ~7 g \| Saturated Fat: ~1 g \| Sodium: ~400 mg \| Fiber: ~0 g \| Sugar: ~0 g
50	Seasoned Haddock Fillets	Dinner	- 1 lb haddock (about 4 large fillets) - 1 tsp garlic powder - 1/2 tsp onion powder - 1/4 tsp cayenne pepper - 1/2 to 1 tsp paprika (adjust based on preference) - 1 tsp chicken spices (or your favorite poultry seasoning)	Step 1: Prepare the fillets: Pat the haddock fillets dry with paper towels to remove excess moisture. Step 2: Mix the spices: In a small bowl, combine the garlic powder, onion powder, cayenne pepper, paprika, and chicken spices. Stir well to create the seasoning blend. Step 3: Season the haddock: Rub the spice mixture evenly over both sides of the haddock fillets, ensuring they are well coated. Step 4: Cook the haddock: Heat a non-stick or cast-iron skillet over medium heat. Add a drizzle of olive oil or a small pat of butter to coat the pan. Place the seasoned haddock fillets in the skillet and cook for 3–4 minutes per side, or until the fish flakes easily with a fork and is golden brown on the outside. Step 5: Serve: Transfer the spiced haddock to a serving plate and pair with your choice of sides, such as roasted vegetables, rice, or a fresh salad. Garnish with lemon wedges for an extra burst of flavor. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on preparation) Calories: ~130 kcal \| Protein: ~22 g \| Carbohydrates: ~1 g \| Fat: ~4 g \| Sodium: ~250 mg \| Fiber: ~0 g \| Sugar: ~0 g
30	Seasoned Pork Chops	Dinner	- 1 lb boneless pork chops (4 pieces, ½-inch thick) - 1 tbsp olive oil - ½ tsp salt (optional) - 1 tsp paprika - 1 tsp garlic powder - 1 tsp onion powder - ¼ tsp ground black pepper - ½ tsp Italian seasoning	Step 1: Prepare the pork chops: Pat the pork chops dry with paper towels. Rub both sides of the pork chops with olive oil. Step 2: Mix the seasoning: In a small bowl, combine the paprika, garlic powder, onion powder, ground black pepper, Italian seasoning, and salt (if using). Stir well. Step 3: Season the pork chops: Sprinkle the seasoning mix evenly over both sides of the pork chops, rubbing it in gently for full coverage. Step 4: Cook the pork chops: Heat a large skillet over medium heat. Add a drizzle of olive oil if needed to coat the pan. Cook the pork chops for 3–4 minutes per side, or until they are golden brown and the internal temperature reaches 145°F (63°C) when measured with a meat thermometer. Step 5: Rest and serve: Remove the pork chops from the skillet and let them rest for 5 minutes before serving. Pair with roasted vegetables, mashed potatoes, or a fresh salad for a complete meal. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on specific ingredients) Calories: ~220 kcal \| Protein: ~26 g \| Carbohydrates: ~1 g \| Fat: ~12 g \| Saturated Fat: ~3 g \| Sodium: ~270 mg \| Fiber: ~0 g \| Sugar: ~0 g
25	Spiced Pork Tenderloin	Dinner	- 1.25 lbs – 1.75 lbs pork tenderloin - 2 tbsp brown sugar - 1 tbsp smoked paprika - 1 1/2 tsp salt - 1 tsp ground mustard - 1/2 tsp onion powder - 1/2 tsp ground black pepper - 1/4 tsp garlic powder - 1/4 tsp cayenne powder (optional, for heat) - 1/2 tbsp olive oil	Step 1: Prepare the spice rub: In a small bowl, mix together the brown sugar, smoked paprika, salt, ground mustard, onion powder, ground black pepper, garlic powder, and cayenne powder (if using). Step 2: Season the pork: Pat the pork tenderloin dry with paper towels, then rub it all over with olive oil. Generously coat the tenderloin with the prepared spice rub, pressing it into the meat to adhere. Step 3: Sear the pork: Heat a large oven-safe skillet over medium-high heat. Add a drizzle of olive oil if needed. Sear the pork tenderloin on all sides until golden brown, about 2–3 minutes per side. Step 4: Roast the pork: Preheat your oven to 375°F (190°C). Transfer the skillet with the seared pork to the oven and roast for 15–20 minutes, or until the internal temperature reaches 145°F (63°C) when measured with a meat thermometer. Step 5: Rest and serve: Remove the pork from the oven and let it rest for 5–10 minutes before slicing. Serve with your favorite sides, such as roasted vegetables, mashed potatoes, or a fresh salad. Nutrition Information (per serving; recipe serves 4): (Approximate values depending on size of tenderloin and specific ingredients) Calories: ~220 kcal \| Protein: ~28 g \| Carbohydrates: ~5 g \| Fat: ~8 g \| Saturated Fat: ~2 g \| Sodium: ~700 mg \| Fiber: ~0 g \| Sugar: ~4 g
87	Greek House Dressing	Dressing	- 1 ½ quarts olive oil - ⅓ cup garlic powder - ⅓ cup dried oregano - ⅓ cup dried basil - ¼ cup pepper - ¼ cup salt - ¼ cup onion powder - ¼ cup Dijon-style mustard - 2 quarts red wine vinegar	Step 1: In a very large container, mix together the olive oil, garlic powder, oregano, basil, pepper, salt, onion powder, and Dijon-style mustard. Pour in the vinegar, and mix vigorously until well blended. Store tightly covered at room temperature. Nutrition Facts: Calories 104.2 calories, Carbohydrate 2.1 g, Fat 10.8 g, Fiber 0.3 g, Protein 0.2 g, Saturated Fat 1.5 g, Sodium 13.1 mg, Sugar 0.2 g
92	Honey Garlic Sauce Recipe	Dressing	1/4 cup honey 2 tablespoons soy sauce or tamari 2 teaspoons apple cider vinegar, rice vinegar, or distilled white vinegar 1/4 teaspoon red pepper flakes (optional) 2 teaspoons neutral oil, such as vegetable or canola oil 4 cloves garlic, minced For thickening: (optional) 1/4 cup water 2 teaspoons cornstarch	Step 1: Whisk 1/4 cup honey, 2 tablespoons soy sauce, 2 teaspoons apple cider vinegar, and 1/4 teaspoon red pepper flakes if using together in a small bowl. Step 2: Heat 2 teaspoons neutral oil in a small saucepan over medium heat until shimmering. Add 4 minced garlic cloves and cook until fragrant, about 30 seconds. Whisk in the honey mixture. (If you’d like a thicker sauce, whisk 1/4 cup water and 2 teaspoons cornstarch together, then whisk into the sauce at this point.) Step 3: Cook, whisking occasionally, until bubbling rapidly and the foam darkens slightly in color, 1 to 2 minutes.
78	Non-Fat Tartar Sauce	Dressing	- ½ cup nonfat plain yogurt - ¼ cup fat-free mayonnaise - 1 tablespoon sweet pickle relish, drained - 2 teaspoons finely minced shallot (for a fresher taste) - 1 teaspoon fresh parsley, finely chopped (or dried, if needed) - 1 teaspoon Dijon mustard - 2 teaspoons freshly squeezed lemon juice - A pinch of cayenne pepper (optional, for a subtle kick)	Step 1: In a small mixing bowl, combine the yogurt, mayonnaise, and sweet pickle relish. Stir until smooth. Step 2: Add the minced shallot, parsley, Dijon mustard, lemon juice, and cayenne pepper (if using). Mix well to combine all the flavors. Step 3: Taste and adjust seasoning as needed. Step 4: Cover and refrigerate for at least 15–30 minutes to allow the flavors to meld. Step 5: Serve as a dip, dressing, or spread for sandwiches. Nutrition Information: Per serving (assuming 6 servings): Calories: ~25 kcal \| Protein: ~1 g \| Carbohydrates: ~2 g \| Fat: ~1.5 g \| Fiber: 0 g \| Sugar: ~1 g
88	PizzaLinni Salad Dressing	Dressing	- 1/2 teaspoon 2 1/2ml Dry mustard - 2 tablespoons 30ml Lemon juice - 1/2 teaspoon 2 1/2ml Salt - 6 Garlic - finely minced - 1 Egg (large) - 1 teaspoon 5ml Dried oregano - 1 1/4 cups 296ml Salad oil - 1/2 teaspoon 2 1/2ml Worcestershire sauce - 1 tablespoon 15ml White vinegar - 1 Pepper - (to taste)	Step 1: In a small but deep bowl, mix mustard, salt, egg, and vinegar. Add oil one drop at a time, beating constantly, until about one-third of the oil has been added. (Once the mixture begins to thicken, oil can be added several drops at a time). Slowly beat in remaining oil and lemon juice. Stir in minced garlic, oregano, Worcestershire sauce. Add pepper. Refrigerate mixture. Step 2: Makes about 1 1/4 cups. NOTE: The risk of illness is very low with raw eggs, but to be sure, use a pasteurized egg.
38	Tangy Dill Pickle Dip	Dressing	- 1 cup plain Greek yogurt - 4 dill pickles, minced - 2 teaspoons pickle juice - 1 tablespoon capers, rinsed and minced - 2 tablespoons fresh chives, minced - 1 tablespoon flat-leaf parsley, minced - 1 tablespoon fresh dill, minced - 2 tablespoons freshly squeezed lemon juice - ¼ teaspoon kosher salt, or to taste - Pinch of black pepper, or to taste	Step 1: In a medium-sized mixing bowl, combine the Greek yogurt, minced pickles, and pickle juice. Step 2: Add the minced capers, chives, parsley, and dill, stirring until well blended. Step 3: Mix in the lemon juice, kosher salt, and black pepper. Adjust seasoning to taste. Step 4: Cover and refrigerate for at least 30 minutes to allow the flavors to meld. Step 5: Serve chilled with fresh vegetables, chips, or crackers for dipping. Nutrition Information: Per serving (assuming 6 servings): Calories: ~30 kcal \| Protein: ~2 g \| Carbohydrates: ~2 g \| Fat: ~0.5 g \| Fiber: 0 g \| Sugar: ~1 g
107	Bœuf haché assaisonné au chili avec haricots	Entree	- ½ livre de bœuf haché - ¼ tasse d’eau - 1 cuillère à soupe de pâte de tomate - 1 cuillère à soupe de poudre de chili (ajuster selon le goût) - ½ cuillère à café de cumin moulu - ¼ cuillère à café de poudre d’oignon - ¼ cuillère à café de poudre d’ail - ¼ tasse de haricots chili	Étape 1 : Dans une poêle à feu moyen-élevé, faites dorer le bœuf haché, en remuant régulièrement jusqu’à ce qu’il soit bien cuit. Étape 2 : Ajoutez l’eau, la pâte de tomate, la poudre de chili, le cumin moulu, la poudre d’oignon et la poudre d’ail dans la poêle. Mélangez bien pour enrober le bœuf des épices. Étape 3 : Ajoutez les haricots chili et laissez mijoter 10 à 15 minutes, jusqu’à ce que le mélange épaississe et devienne bien savoureux. Informations nutritionnelles (par portion, environ 1 tasse) (Valeurs approximatives selon les marques d’ingrédients utilisées) Calories : ~200 kcal \| Protéines : ~15 g \| Glucides : ~8 g \| Lipides : ~12 g \| Fibres : ~2 g \| Sucres : ~1 g
108	Craquelins aux boulettes de viande	Entree	- ½ lb de surlonge hachée - 2 c. à soupe d’oignon haché finement - 1 gousse d’ail, hachée - 3 c. à soupe de lait ou de moitié-moitié - 1 c. à café de sel kasher - ½ c. à café de poivre noir fraîchement moulu - 1 c. à café de basilic séché - ½ c. à café d’origan séché - 1 gros œuf, légèrement battu	Étape 1 : Mélanger les ingrédients: Dans un bol, combinez le surlonge haché, l’oignon haché, l’ail, le lait (ou moitié-moitié), le sel kasher, le poivre noir, le basilic, l’origan et l’œuf battu. Étape 2 : Bien mélanger: Mélangez soigneusement jusqu’à ce que tous les ingrédients soient uniformément incorporés. Étape 3 : Façonner les boulettes: Formez des boulettes de viande de taille égale pour une cuisson homogène. Étape 4 : Cuire les boulettes: Faites-les cuire dans une poêle, au four, ou laissez-les mijoter dans votre sauce préférée jusqu’à ce qu’elles soient bien cuites. Informations nutritionnelles (par portion, environ 4 boulettes) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~250 kcal \| Protéines : ~22 g \| Glucides : ~3 g \| Lipides : ~16 g \| Fibres : 0 g \| Sucres : ~1 g
13	Beef Nilaga	Lunch	- 2 lbs beef shank - 1/2 head of cabbage, leaves separated - 1 bundle bok choy - 2 cobs corn, each cut into 3 parts - 2 tbsp whole peppercorns - 1/2 cup green onions, cut into 1 1/2-inch pieces - 1 onion, quartered - 7 cups (approximately 1 3/4 liters) water - Fish sauce, to taste (optional)	Step 1: Boil the beef: In a large pot, combine the beef shank, onion, whole peppercorns, and water. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook for about 1–1.5 hours or until the beef is tender. Skim off any scum or impurities that rise to the surface. Step 2: Add the vegetables: Once the beef is tender, add the corn pieces and continue simmering for 10–15 minutes. Step 3: Finish with greens: Add the cabbage, bok choy, and green onions. Simmer for an additional 5 minutes or until the vegetables are tender but still vibrant. Step 4: Season and serve: Adjust the seasoning with fish sauce, if using, and ground black pepper to taste. Serve the Beef Nilaga hot with steamed rice. Nutrition Information (per serving; recipe serves 6): (Approximate values depending on ingredients used.) Calories: ~300 kcal \| Protein: ~25 g \| Carbohydrates: ~12 g \| Fat: ~18 g \| Saturated Fat: ~7 g \| Cholesterol: ~75 mg \| Sodium: ~400 mg \| Potassium: ~450 mg \| Fiber: ~2 g \| Sugar: ~4 g
71	Cheesy Jalapeño Chicken Fritters	Lunch	- 1 1/2 lbs (700 g) skinless, boneless chicken breast, finely diced - 2 medium eggs - 1/3 cup almond flour (or coconut flour) - 1 cup shredded mozzarella cheese - 1/4 cup grated Parmesan cheese (optional) - 3 jalapeño peppers, seeded and finely diced - 1 spring onion, sliced (plus extra for garnish) - 2 tbsp parsley, chopped - 1/2 tsp garlic powder - A pinch of salt and freshly ground black pepper, to taste - 1 tbsp olive oil, for frying	Step 1: Prepare the mixture: In a large mixing bowl, combine the diced chicken breast, eggs, almond or coconut flour, mozzarella cheese, Parmesan cheese (if using), jalapeño peppers, spring onion, parsley, garlic powder, salt, and black pepper. Mix well until fully combined. Step 2: Heat the oil: In a large skillet or non-stick pan, heat the olive oil over medium heat. Step 3: Cook the fritters: Scoop a portion of the mixture (about 2–3 tablespoons) into the skillet and flatten slightly to form a fritter. Cook for 3–4 minutes per side, or until golden brown and cooked through. Step 4: Garnish and serve: Remove the fritters from the skillet and place them on a plate lined with paper towels to drain excess oil. Garnish with additional sliced spring onion and parsley. Serve hot with your favorite dipping sauce. Nutrition Information (per fritter; makes approximately 12 fritters): (Approximate values depending on ingredients used) Calories: ~150 kcal \| Protein: ~15 g \| Carbohydrates: ~2 g \| Fat: ~9 g \| Saturated Fat: ~3 g \| Sodium: ~200 mg \| Fiber: ~0.5 g \| Sugar: ~0.5 g
12	Creamy Chicken Curry	Lunch	- 2 lbs. chicken, cut into serving pieces - 1 tbsp curry powder - 1 potato, cubed - 4 cloves garlic, minced - 2 stalks celery, sliced - 1 red bell pepper, sliced - 2 long green peppers - 1 onion, chopped - 2 thumbs ginger, cut into strips - 2 cups (480 mL) coconut milk - 1/2 cup (120 mL) all-purpose cream (optional, for added creaminess) - 1 cup (240 mL) water - Fish sauce and ground black pepper, to taste	Step 1: Sauté aromatics: Heat oil in a large pot over medium heat. Sauté garlic, onion, and ginger until fragrant and translucent. Step 2: Cook the chicken: Add the chicken pieces to the pot and cook until they’re lightly browned on all sides. Step 3: Season and simmer: Sprinkle in the curry powder and mix until the chicken is coated evenly. Pour in coconut milk and water, then stir. Add the bay leaves and bring to a gentle simmer. Step 4: Add the vegetables: Stir in the potato, celery, red bell pepper, and long green peppers. Cover the pot and let it simmer for 20–25 minutes, or until the chicken is tender and the vegetables are cooked through. Step 5: Adjust seasoning: Stir in the all-purpose cream (if using) for a richer flavor. Season with fish sauce and ground black pepper to taste. Let it simmer for 5 more minutes. Step 6: Serve: Remove from heat and transfer to a serving dish. Serve hot with steamed rice. Nutrition Information (per serving; recipe serves 6): Calories: ~380 kcal \| Protein: ~25 g \| Carbohydrates: ~15 g \| Fat: ~25 g \| Saturated Fat: ~15 g \| Cholesterol: ~85 mg \| Sodium: ~600 mg \| Potassium: ~400 mg \| Fiber: ~2 g \| Sugar: ~3 g
70	Creamy Tomato Soup	Lunch	- 3/4 cup no-salt-added canned tomato puree - 1/4 cup low-sodium chicken broth (or vegetable broth for a vegetarian option) - 1 tbsp reduced-fat cream cheese - 1/2 tsp olive oil (optional, for added richness) - 1 clove garlic, minced (optional, for depth of flavor) - 1/4 tsp dried basil or oregano (optional, for a hint of herbs) - Pinch of ground black pepper, to taste	Step 1: Sauté the garlic (optional): If using garlic, heat olive oil in a small pot over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds. Step 2: Combine base ingredients: Add the tomato puree, chicken broth, and dried herbs (if using) to the pot. Stir well to combine. Step 3: Simmer: Bring the mixture to a gentle simmer over medium heat. Reduce the heat to low and let it simmer for 5–7 minutes, allowing the flavors to meld together. Step 4: Add creaminess: Stir in the cream cheese until fully melted and the soup becomes creamy and smooth. Step 5: Adjust seasoning: Taste the soup and season with a pinch of ground black pepper or additional herbs, if desired. Step 6: Serve: Pour the soup into a bowl and enjoy it hot. Pair with crusty bread or a light salad for a comforting meal. Nutrition Information (per serving): (Approximate values based on ingredients provided) Calories: ~95 kcal \| Protein: ~4 g \| Carbohydrates: ~10 g \| Fat: ~4 g \| Saturated Fat: ~1.5 g \| Cholesterol: ~10 mg \| Sodium: ~150 mg \| Fiber: ~2 g \| Sugar: ~4 g
11	Filipino Pork Adobo	Lunch	- 2 lbs pork belly, cut into 2-inch chunks - 2 tbsp garlic, minced - 5 dried bay leaves - 4 tbsp (60 mL) vinegar - 1/2 cup (120 mL) soy sauce - 1 tbsp whole peppercorns - 2 cups (480 mL) water - Salt, to taste	Step 1: Marinate the pork: In a large bowl, combine the pork belly, soy sauce, and garlic. Mix well and let it marinate for at least 30 minutes or overnight in the refrigerator for more flavor. Step 2: Sear the pork: Heat a large pot over medium heat. Add the marinated pork belly and cook until lightly browned on all sides. Step 3: Simmer the adobo: Pour in the water and vinegar, then add the bay leaves and whole peppercorns. Bring to a boil, then reduce the heat to low. Cover and let it simmer for about 40–50 minutes, stirring occasionally, until the pork becomes tender and the sauce thickens. Step 4: Adjust seasoning: Taste the sauce and add salt as needed. If the sauce is too strong, you can add a bit more water to balance the flavors. Step 5: Serve: Transfer the pork adobo to a serving dish. Enjoy with steamed rice for a classic Filipino meal. Nutrition Information (per serving; recipe serves 4): Calories: ~450 kcal \| Protein: ~25 g \| Carbohydrates: ~5 g \| Fat: ~35 g \| Saturated Fat: ~12 g \| Cholesterol: ~100 mg \| Sodium: ~1200 mg \| Potassium: ~300 mg \| Fiber: ~0 g \| Sugar: ~0 g
85	Healthy Big Mac Wraps	Lunch	Big Mac Sauce: - ½ cup mayonnaise - ¼ cup finely diced dill pickles - 1 Tablespoon mustard - 3 Tablespoons ketchup - ½ teaspoon paprika Wraps: - 1 yellow onion, diced (divided use) - 1 pound ground beef - salt, pepper, garlic powder (to taste, optional) - 4 soft taco size tortillas - ½ cup lettuce, shredded - ½ cup dill pickles, sliced - ½ cup shredded cheddar cheese	Step 1: Make the Big Mac sauce by whisking together ½ cup mayonnaise, ¼ cup finely diced dill pickles, 1 Tablespoon mustard, 3 Tablespoons ketchup and ½ teaspoon paprika in a bowl and refrigerate until needed. Step 2: In a medium skillet, cook and crumble 1 pound ground beef and half the 1 yellow onion, diced until beef is cooked thoroughly and onions are soft. Season with salt, pepper, garlic powder to your liking. Step 3: If necessary, drain any grease from the pan. Transfer the beef to a bowl. Step 4: To assemble wraps, lay 4 soft taco size tortillas on a clean preparation surface. On each tortilla, add ½ cup lettuce, shredded, ½ cup dill pickles, sliced, cooked beef mixture, the other half of the diced onions, ½ cup shredded cheddar cheese and the Big Mac sauce prepared earlier. Step 5: Fold tortilla as a wrap and serve. Nutrition: Calories: 657kcal \| Carbohydrates: 23g \| Protein: 27g \| Fat: 51g \| Sodium: 429mg \| Fiber: 2g \| Sugar: 6g
86	Healthy Low-Calorie Wrap	Lunch	- 4 large whole-wheat or low-carb tortillas - 1 cup cooked and shredded chicken breast (seasoned with herbs, no oil) - 1 cup fresh spinach leaves - ½ cup shredded carrots - ½ cup cucumber, thinly sliced - ½ avocado, sliced (optional for healthy fats) - ¼ cup plain Greek yogurt (as a dressing base) - 1 teaspoon lemon juice - ½ teaspoon garlic powder - ½ teaspoon black pepper - Pinch of salt (optional)	Step 1. Mix Greek yogurt, lemon juice, garlic powder, black pepper, and salt to make a dressing. Step 2. Spread 1 tablespoon of the dressing on each tortilla. Step 3. Add spinach, carrots, cucumber, chicken, and avocado (if using) evenly on each wrap. Step 4. Roll up the tortilla tightly and slice diagonally. Nutrition (Per Wrap, Approximate): - Calories: ~200 (less without avocado) - Protein: ~18g - Carbs: ~20g - Fat: ~5g (depends on avocado usage)
9	Katsu Burger Sandwich	Lunch	- 6 CDO Crispy burger patties - 3 slices of tasty bread, cut in half - 1 cup cabbage, shredded - 1/4 cup katsu sauce - 3 tbsp butter - 2 tbsp cooking oil - 3 tbsp mayonnaise	Step 1: Cook the patties: Heat the cooking oil in a skillet over medium heat. Cook the CDO Crispy burger patties according to the package instructions, flipping halfway through. Set aside. Step 2: Toast the bread: Spread butter on both sides of each bread half. Use the same skillet or a clean pan to toast the bread until golden brown and crisp. Step 3: Assemble the sliders: Spread a layer of mayonnaise on one side of each bread piece. Place a cooked burger patty on top of the mayo. Add shredded cabbage, drizzle with katsu sauce, and top with another slice of bread. Step 4: Serve and enjoy: Arrange the sliders on a plate and serve immediately. Pair with fries, chips, or a simple salad for a complete meal. Nutrition Information (per slider): (Note: This is a general estimate and may vary depending on the specific brands of ingredients used.) Calories: ~250 kcal \| Protein: ~7 g \| Carbohydrates: ~20 g \| Fat: ~15 g \| Saturated Fat: ~5 g \| Sodium: ~300 mg \| Fiber: ~2 g \| Sugar: ~3 g
73	Mediterranean Chicken Burgers	Lunch	- 2 tbsp olive oil mayonnaise - 2 tbsp chopped sun-dried tomatoes - Juice of 1/2 lemon - 2 cloves garlic, finely minced - 1 tsp chopped fresh rosemary - Salt and black pepper, to taste - 1 lb (450 g) lean ground chicken - 4 whole-wheat or potato buns (or English muffins), split - 2 cups arugula, baby spinach, or mixed greens	Step 1: Make the sun-dried tomato aioli: In a small bowl, mix the olive oil mayonnaise, chopped sun-dried tomatoes, lemon juice, minced garlic, and fresh rosemary. Season with a pinch of salt and black pepper to taste. Set aside. Step 2: Prepare the chicken patties: In a large bowl, season the ground chicken with salt and black pepper. Mix well and divide the mixture into 4 equal portions. Shape each portion into a patty. Step 3: Cook the patties: Heat a non-stick skillet or grill over medium heat. Lightly grease the surface if needed. Cook the chicken patties for 4–5 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Step 4: Toast the buns: Lightly toast the whole-wheat or potato buns (or English muffins) on the grill or skillet until golden brown. Step 5: Assemble the burgers: Spread the sun-dried tomato aioli generously on the cut sides of each bun. Layer the bottom half with fresh greens (arugula, baby spinach, or mixed greens), followed by a chicken patty. Top with the remaining bun halves. Step 6: Serve: Enjoy the chicken burgers hot, paired with a side of sweet potato fries, salad, or roasted vegetables. Nutrition Information (per burger; recipe makes 4 servings): (Approximate values depending on ingredients used) Calories: ~300 kcal \| Protein: ~28 g \| Carbohydrates: ~22 g \| Fat: ~12 g \| Saturated Fat: ~2.5 g \| Sodium: ~450 mg \| Fiber: ~3 g \| Sugar: ~3 g
10	Pork Liver and Kidney Stew	Lunch	- 1/2 lb. pork liver, sliced into 2-inch strips - 1/2 lb. pork kidney, cleaned and trimmed - 1 Knorr Pork Cube (or similar bouillon cube) - 1 red bell pepper, cut into strips - 1/2 cup green peas - 1 carrot, julienned - 3 laurel leaves (bay leaves) - 1 onion, minced - 5 cloves garlic, minced - 6 tbsp soy sauce - 5 tbsp white vinegar - 1 1/4 cups water - 4 tbsp cooking oil - Salt and pepper to taste	Step 1: Prepare the pork: Clean the pork liver and kidney. Slice the liver into 2-inch strips and trim any excess fat or membrane from the kidney. Step 2: Sauté the aromatics: Heat 4 tablespoons of cooking oil in a large skillet over medium heat. Add minced onion and garlic, sautéing until soft and fragrant. Step 3: Cook the pork: Add the pork liver and kidney to the skillet. Stir-fry for about 5-7 minutes, or until the meat is lightly browned. Step 4: Add the liquid and seasonings: Pour in soy sauce, white vinegar, and water. Add the Knorr Pork Cube and laurel leaves. Stir well to combine. Let the mixture simmer over low heat for about 20 minutes, stirring occasionally. Step 5: Add the vegetables: Stir in the red bell pepper, green peas, and julienned carrot. Cook for another 5 minutes, or until the vegetables are tender but still crisp. Step 6: Adjust seasoning: Season the dish with salt and pepper to taste. Remove from heat. Step 7: Serve: Transfer to a serving dish and enjoy with steamed rice. Nutrition Information (per serving; recipe serves 4): (Note: Approximate values depending on specific ingredients used.) Calories: ~320 kcal \| Protein: ~25 g \| Carbohydrates: ~10 g \| Fat: ~20 g \| Saturated Fat: ~6 g \| Sodium: ~800 mg \| Potassium: ~450 mg \| Fiber: ~2 g \| Sugar: ~3 g
72	Sweet and Spicy Flank Steak Stir Fry	Lunch	- 8 oz (225 g) flank steak, thinly sliced against the grain - 2 tbsp olive oil, divided - 1 red bell pepper, cut into 1-inch cubes - 1 green bell pepper, cut into 1-inch cubes - 3 garlic cloves, minced - 1/4 cup (50 g) brown sugar - 1/2 cup (120 mL) low-sodium soy sauce - 2 tsp sesame oil - 1 tsp ground ginger - 1 tbsp Sriracha (or your favorite hot sauce) - 1 tbsp cornstarch - 1/2 lb (225 g) riced cauliflower	Step 1: Prepare the sauce: In a small bowl, whisk together the brown sugar, soy sauce, sesame oil, ground ginger, Sriracha, and cornstarch. Set aside. Step 2: Cook the steak: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the thinly sliced flank steak and cook for 2–3 minutes per side until browned and cooked through. Remove from the skillet and set aside. Step 3: Sauté the vegetables: Add the remaining 1 tablespoon of olive oil to the skillet. Toss in the red and green bell peppers and cook for 3–4 minutes until tender but still crisp. Stir in the minced garlic and cook for another 30 seconds until fragrant. Step 4: Combine and simmer: Return the cooked steak to the skillet. Pour the prepared sauce over the steak and vegetables. Stir to coat everything evenly, then let it simmer for 2–3 minutes until the sauce thickens. Step 5: Cook the riced cauliflower: In a separate pan, heat a small amount of oil over medium heat. Add the riced cauliflower and cook for 3–4 minutes, stirring frequently, until tender. Season lightly with salt, if desired. Step 6: Serve: Plate the riced cauliflower and top it with the sweet and spicy flank steak stir fry. Enjoy hot! Nutrition Information (per serving; recipe makes 2 servings): (Approximate values depending on ingredients used) Calories: ~320 kcal \| Protein: ~25 g \| Carbohydrates: ~25 g \| Fat: ~14 g \| Saturated Fat: ~3 g \| Cholesterol: ~55 mg \| Sodium: ~700 mg \| Fiber: ~4 g \| Sugar: ~12 g
97	Gâteau aux pommes français	Pâtisserie	- 3 grosses pommes à cuire (ex. Honeycrisp®), coupées en cubes (environ 4 tasses) - 2 c. à café de vinaigre de cidre de pomme - 1 tasse de farine tout usage - 1 c. à café de levure chimique - 1 c. à café de sel kasher - 1 bâton de beurre non salé, à température ambiante - ½ tasse de sucre blanc - 2 c. à soupe de sucre brun clair - 2 gros œufs	Étape 1 : Préchauffer le four: Préchauffe ton four à 175°C (350°F). Beurre et farine un moule rond de 20 cm. Étape 2 : Préparer les pommes: Dans un bol, mélange les pommes en cubes avec le vinaigre de cidre. Mets de côté. Étape 3 : Mélanger les ingrédients secs: Dans un autre bol, fouette la farine, la levure chimique et le sel kasher. Étape 4 : Crémer le beurre et les sucres: Dans un grand bol, bats le beurre non salé, le sucre blanc et le sucre brun clair jusqu’à ce que le mélange soit léger et mousseux. Étape 5 : Ajouter les œufs: Incorpore les œufs un à un, en battant bien après chaque ajout. Étape 6 : Incorporer les ingrédients secs: Ajoute progressivement le mélange de farine au mélange de beurre, en mélangeant juste assez pour combiner. Étape 7 : Ajouter les pommes: Incorpore délicatement les pommes en cubes. Verse la pâte dans le moule préparé et étale-la uniformément. Étape 8 : Cuire: Fais cuire 45 à 50 minutes, jusqu’à ce qu’un cure-dent inséré au centre ressorte propre. Laisse refroidir avant de servir. Informations nutritionnelles (par tranche, pour 8 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~280 kcal \| Protéines : ~4 g \| Glucides : ~40 g \| Lipides : ~12 g \| Fibres : ~2 g \| Sucres : ~26 g
98	Sauce fraise rhubarbe sans sucre	Pâtisserie	- 1 tasse d’eau - 2 ½ tasses de rhubarbe, coupée en morceaux - 1 tasse de fraises, équeutées et tranchées - 2 c. à soupe de jus de citron - ½ tasse de Bocha Sweet (ou édulcorant préféré) - ¼ c. à café de sel (optionnel)	Étape 1 : Préparer la sauce: Dans une casserole moyenne, mélange l’eau, la rhubarbe, les fraises, le jus de citron, le Bocha Sweet et le sel (si utilisé). Étape 2 : Porter à ébullition: Fais chauffer à feu moyen-élevé, en remuant de temps en temps, jusqu’à ébullition. Étape 3 : Laisser mijoter: Réduis le feu à doux et laisse mijoter 10 à 15 minutes, jusqu’à ce que les fruits soient tendres et que la sauce épaississe légèrement. Étape 4 : Refroidir et servir: Retire du feu et laisse refroidir. Servez chaud ou froid, en garniture pour du yaourt, des crêpes ou des desserts. Informations nutritionnelles (par portion, environ 1/4 de la recette) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~50 kcal \| Protéines : ~1 g \| Glucides : ~12 g \| Lipides : 0 g \| Fibres : ~2 g \| Sucres : ~5 g
28	3 Bean Salad	Side Dish	- 1.5 lbs fresh green beans, trimmed and cut into 2" pieces (about 4.5 cups) - 540 ml dark kidney beans (about 19 oz or 2 cups), drained and rinsed - 540 ml white kidney beans (about 19 oz or 2 cups), drained and rinsed - ⅓ cup balsamic vinaigrette - 1 tablespoon brown sugar - 1 garlic clove, minced - ½ teaspoon salt - ½ teaspoon pepper	Step 1: Blanch the green beans in boiling salted water for 2–3 minutes until tender-crisp. Immediately transfer to an ice bath to stop the cooking process. Drain well. Step 2: In a large mixing bowl, combine the blanched green beans, dark kidney beans, and white kidney beans. Step 3: In a small bowl, whisk together the balsamic vinaigrette, brown sugar, minced garlic, salt, and pepper. Step 4: Pour the dressing over the bean mixture and toss gently to coat evenly. Step 5: Chill the salad in the refrigerator for 30 minutes to 1 hour before serving for optimal flavor. Nutrition Information: Per serving (assuming 6 portions): Calories: ~180 kcal \| Protein: ~7 g \| Carbohydrates: ~25 g \| Fat: ~5 g \| Fiber:
34	Broccoli Salad with Creamy Dressing	Side Dish	For the Salad: - 6 cups fresh broccoli, cut into bite-size pieces - 1 cup red onion, diced - ½ cup dried cranberries - ⅓ cup almond slices - 6 slices bacon, cooked and crumbled - ½ cup reduced-fat shredded cheddar cheese For the Dressing: - ½ cup reduced-fat mayonnaise - ½ cup plain non-fat Greek yogurt - 1 tablespoon honey - 1 tablespoon freshly squeezed lemon juice - ½ teaspoon salt - ½ teaspoon black pepper	Step 1: In a large mixing bowl, combine the broccoli, red onion, dried cranberries, almond slices, crumbled bacon, and shredded cheddar cheese. Step 2: In a separate bowl, whisk together the mayonnaise, Greek yogurt, honey, lemon juice, salt, and black pepper until smooth and creamy. Step 3: Pour the dressing over the salad ingredients and toss gently to coat evenly. Step 4: Chill the salad in the refrigerator for 30 minutes before serving to allow the flavors to meld. Nutrition Information: Per serving (assuming 6 portions): Calories: ~220 kcal \| Protein: ~10 g \| Carbohydrates: ~12 g \| Fat: ~15 g \| Fiber: ~3 g \| Sugar: ~7 g
31	Broccoli Salad with Lemon Dressing	Side Dish	- 1 pound fresh broccoli, trimmed into florets Dressing: - 1 tablespoon lemon juice, freshly squeezed - 1 tablespoon extra-virgin olive oil - ½ teaspoon Diamond Crystal kosher salt (or ¼ teaspoon of any other salt) - ½ teaspoon black pepper, freshly ground - ½ teaspoon garlic powder	Step 1: Steam or blanch the broccoli florets until tender-crisp, about 2–3 minutes. Immediately transfer to an ice bath to retain their vibrant color. Drain well. Step 2: In a small bowl, whisk together lemon juice, olive oil, kosher salt, black pepper, and garlic powder until well combined. Step 3: Toss the cooled broccoli florets with the dressing in a large mixing bowl, ensuring even coating. Step 4: Serve chilled or at room temperature as a refreshing side dish. Nutrition Information: Per serving (assuming 4 portions): Calories: ~80 kcal \| Protein: ~2 g \| Carbohydrates: ~6 g \| Fat: ~5 g \| Fiber: ~2 g \| Sugar: ~1 g
32	Chicpea Salad	Side Dish	Creamy Dill Ranch Dressing Ingredients: - 1 small shallot, peeled - ¾ cup nonfat cottage cheese - ¼ cup reduced-fat mayonnaise - 2 tablespoons buttermilk powder (optional but recommended) - 2 tablespoons white-wine vinegar - ¼ cup nonfat milk - 1 tablespoon chopped dill - ¼ teaspoon salt - ¼ teaspoon freshly ground pepper Chickpea Salad Ingredients: - 1 (7-ounce) can chickpeas, rinsed - 3 cups peeled, seeded, and diced cucumber - 2 cups halved grape tomatoes or cherry tomatoes - ¼ cup crumbled reduced-fat feta cheese - ¼ cup diced red onion - ½ cup Creamy Dill Ranch Dressing (prepared earlier) - Freshly ground pepper, to taste	Step 1: Prepare the Creamy Dill Ranch Dressing by blending all dressing ingredients in a food processor or blender until smooth. Refrigerate for at least 30 minutes. Step 2: In a large mixing bowl, combine chickpeas, cucumber, tomatoes, feta cheese, and diced red onion. Step 3: Add the prepared Creamy Dill Ranch Dressing and gently toss to coat evenly. Step 4: Season with freshly ground pepper to taste. Serve immediately or chill for 20–30 minutes for enhanced flavor. Nutrition Information: Per serving (assuming 6 servings): Calories: ~120 kcal \| Protein: ~5 g \| Carbohydrates: ~15 g \| Fat: ~5 g \| Fiber: ~3 g \| Sugar: ~4 g
37	Classic Chicken Salad	Side Dish	- 12 ounces cooked chicken breast, finely chopped (about 2 breasts of rotisserie chicken) - ⅓ cup light mayonnaise - ½ cup celery, chopped - ⅓ cup red onion, diced (or substitute with scallions or chives) - 2 tablespoons chicken broth (optional, for extra moisture) - 1 teaspoon Dijon mustard - ½ teaspoon seasoned salt - Black pepper, to taste pe! 😊	Step 1: In a large mixing bowl, combine the chopped chicken, light mayonnaise, celery, and red onion. Step 2: Add the chicken broth (if using), Dijon mustard, seasoned salt, and black pepper. Mix well until all ingredients are evenly combined. Step 3: Taste and adjust seasoning as desired. Step 4: Chill in the refrigerator for 30 minutes before serving to enhance the flavors. Step 5: Serve as a sandwich filling, with crackers, or over a bed of greens. Nutrition Information: Per serving (assuming 4 portions): Calories: ~190 kcal \| Protein: ~27 g \| Carbohydrates: ~2 g \| Fat: ~7 g \| Fiber: 0 g \| Sugar: ~1 g
20	Classic French Fries	Side Dish	- 8 potatoes, peeled and cut into 1/4-inch thick fries - ¼ cup white sugar (optional, for sweetness) - 2 tablespoons corn syrup (optional, for crispiness) - 2 tablespoons olive oil or avocado oil - Sea salt, to taste - Optional seasonings: paprika, garlic powder, black pepper Procedure: Step 1: Preheat your oven to 425°F (220°C) or your air fryer to 400°F (200°C). Step 2: If using, prepare a sugar-water solution by mixing the white sugar and corn syrup with enough water to cover the fries. Soak the cut potatoes for 30 minutes, then drain and pat dry (optional for added crispiness). Step 3: Toss the potatoes with olive oil or avocado oil, sea salt, and any desired seasonings. Ensure the fries are evenly coated. Step 4: Spread the fries in a single layer on a baking sheet lined with parchment paper or directly in the air fryer basket. Step 5: Bake for 20–25 minutes, flipping halfway through, or air fry for 15–20 minutes, shaking occasionally, until the fries are golden brown and crispy. Step 6: Serve warm and enjoy! Nutrition Information: Per serving (approximately 1 cup of fries): Calories: ~170 kcal \| Protein: ~2 g \| Carbohydrates: ~33 g \| Fat: ~3 g \| Fiber: ~2 g \| Sugar: ~2 g --- This method cuts down on unhealthy fats while delivering deliciously crispy fries. Let me know if you'd like to tweak the recipe or explore other variations! 😊	Step 1: Preheat your oven to 425°F (220°C) or your air fryer to 400°F (200°C). Step 2: If using, prepare a sugar-water solution by mixing the white sugar and corn syrup with enough water to cover the fries. Soak the cut potatoes for 30 minutes, then drain and pat dry (optional for added crispiness). Step 3: Toss the potatoes with olive oil or avocado oil, sea salt, and any desired seasonings. Ensure the fries are evenly coated. Step 4: Spread the fries in a single layer on a baking sheet lined with parchment paper or directly in the air fryer basket. Step 5: Bake for 20–25 minutes, flipping halfway through, or air fry for 15–20 minutes, shaking occasionally, until the fries are golden brown and crispy. Step 6: Serve warm and enjoy! Nutrition Information: Per serving (approximately 1 cup of fries): Calories: ~170 kcal \| Protein: ~2 g \| Carbohydrates: ~33 g \| Fat: ~3 g \| Fiber: ~2 g \| Sugar: ~2 g
29	Creamy Baked Mac and Cheese	Side Dish	- 2 cups macaroni elbows, uncooked - 1.5 cups skim milk - 1 tablespoon wholemeal flour - 1¾ tablespoons salted butter - ½ teaspoon nutmeg - ¼ teaspoon paprika - ¼ teaspoon turmeric - Ground black pepper, to taste - Salt, to taste - 1¾ tablespoons Parmesan cheese, grated - ⅓ cup Romano cheese, grated - ½ cup Cheddar cheese, grated	Step 1: Cook the macaroni elbows according to package instructions. Drain and set aside. Step 2: In a saucepan, heat the salted butter over medium heat until melted. Stir in the wholemeal flour and cook for 1–2 minutes, forming a roux. Step 3: Gradually add the skim milk while whisking constantly to avoid lumps. Bring the mixture to a gentle simmer. Step 4: Add the nutmeg, paprika, turmeric, ground black pepper, and salt to the sauce. Stir well. Step 5: Slowly mix in the grated Parmesan, Romano, and Cheddar cheeses, one at a time, ensuring each melts before adding the next. Step 6: Combine the cooked macaroni with the cheese sauce and stir until evenly coated. Step 7: Serve warm and enjoy! Nutrition Information: Per serving (assuming 4 servings): Calories: ~330 kcal \| Protein: ~14 g \| Carbohydrates: ~38 g \| Fat: ~13 g \| Fiber: ~2 g \| Sugar: ~3 g
36	Herb & Garlic Mashed Potatoes	Side Dish	- 8 medium potatoes (white, peeled, and cubed) - ½ cup fat-free sour cream - ½ cup milk (1% used in this recipe) - 2 tablespoons light butter - 4 oz herb & garlic cream cheese (room temperature) - 2 garlic cloves, minced - ⅓ cup grated Parmesan cheese - 1 cup reduced-fat shredded cheddar cheese - 1 teaspoon dried oregano - 1 teaspoon dried parsley - ½ teaspoon dried rosemary - ½ teaspoon salt - ½ teaspoon black pepper	Step 1: Boil the cubed potatoes in a large pot of salted water until tender, about 15–20 minutes. Drain and return to the pot. Step 2: In a small saucepan, warm the milk and light butter over low heat until the butter melts. Step 3: Mash the potatoes with a potato masher or mixer, gradually adding the warmed milk-butter mixture. Step 4: Mix in the sour cream, herb & garlic cream cheese, and minced garlic until smooth and creamy. Step 5: Stir in the grated Parmesan cheese, shredded cheddar cheese, dried oregano, parsley, rosemary, salt, and black pepper. Adjust seasoning to taste. Step 6: Serve immediately as a delicious side dish, or keep warm until ready to serve. Nutrition Information: Per serving (assuming 6 portions): Calories: ~260 kcal \| Protein: ~8 g \| Carbohydrates: ~33 g \| Fat: ~10 g \| Fiber: ~3 g \| Sugar: ~3 g
52	Honey Dijon Carrots and Peas	Side Dish	- 3 tablespoons butter - 1 lb. carrots, peeled and thinly sliced on the bias - ¾ teaspoon kosher salt - ½ teaspoon freshly ground black pepper - ½ cup water - 1 tablespoon honey - 2 tablespoons Dijon mustard (preferably coarse-ground) - 1 (10-oz.) bag frozen peas - 1 teaspoon lemon juice - Freshly grated Pecorino or Parmesan, for serving (optional)	Step 1: In a large skillet, melt the butter over medium heat. Step 2: Add the carrots, kosher salt, and black pepper. Cook for about 5 minutes, stirring occasionally, until the carrots start to soften. Step 3: Add the water, honey, and Dijon mustard to the skillet. Stir well, cover, and let the carrots simmer for another 5–7 minutes, until tender. Step 4: Stir in the frozen peas and cook for 2–3 minutes, just until heated through. Step 5: Add the lemon juice and toss everything to combine. Step 6: Serve warm, topped with freshly grated Pecorino or Parmesan if desired. Nutrition Information: Per serving (assuming 6 portions): Calories: ~130 kcal \| Protein: ~3 g \| Carbohydrates: ~14 g \| Fat: ~7 g \| Fiber: ~4 g \| Sugar: ~6 g
33	Mediterranean Tomato Cucumber Salad	Side Dish	- 6 Roma tomatoes, diced (about 3 cups diced tomatoes) - 1 large English cucumber, diced - ½ small red onion, thinly sliced (optional) - ¾ bunch parsley, leaves and tender stems chopped (about ½–¾ cup chopped) - Kosher salt, to taste - ½ teaspoon black pepper - 1 teaspoon ground sumac - 2 tablespoons extra virgin olive oil - 2 teaspoons freshly squeezed lemon juice, plus more to taste	Step 1: In a large mixing bowl, combine the diced Roma tomatoes, cucumber, red onion (if using), and chopped parsley. Step 2: Season the mixture with kosher salt, black pepper, and ground sumac. Stir gently to distribute the spices evenly. Step 3: Drizzle the extra virgin olive oil and freshly squeezed lemon juice over the salad. Toss well to coat all the ingredients. Step 4: Taste and adjust the seasoning or add more lemon juice as desired. Step 5: Serve immediately as a refreshing side dish or appetizer. Nutrition Information: Per serving (assuming 4 portions): Calories: ~100 kcal \| Protein: ~2 g \| Carbohydrates: ~8 g \| Fat: ~7 g \| Fiber: ~2 g \| Sugar: ~4 g
35	Mexican-Inspired Pasta Salad	Side Dish	For the Salad: - 8 oz rotini pasta (measured dry—about 2 cups) - 2 cups canned corn, drained well - ½ cup red onion, diced - 1 red pepper, diced - ½ cup cherry tomatoes, halved - ½ cup light crumbled feta For the Dressing: - ¼ cup light mayonnaise - ¼ cup plain 0% Greek yogurt - ⅓ cup fat-free sour cream - Juice of 2 limes - 1 tablespoon lime zest (from fresh limes) - 2 garlic cloves, minced - 1½ teaspoons chili powder - ¼ teaspoon salt - ¼ teaspoon pepper	Step 1: Cook the rotini pasta according to package instructions until al dente. Drain, rinse under cold water, and set aside to cool. Step 2: In a large mixing bowl, combine the cooked pasta, canned corn, red onion, red pepper, cherry tomatoes, and crumbled feta. Step 3: In a separate bowl, whisk together the mayonnaise, Greek yogurt, sour cream, lime juice, lime zest, minced garlic, chili powder, salt, and pepper until smooth. Step 4: Pour the dressing over the pasta mixture and toss gently to coat evenly. Step 5: Chill the pasta salad in the refrigerator for at least 30 minutes before serving for enhanced flavor. Nutrition Information: Per serving (assuming 6 portions): Calories: ~230 kcal \| Protein: ~8 g \| Carbohydrates: ~34 g \| Fat: ~7 g \| Fiber: ~3 g \| Sugar: ~3 g
61	Apple Oatmeal Breakfast Bars	Snacks	- 2 cups oatmeal - 2 apples, peeled and grated or finely chopped - ¼ teaspoon cinnamon - 130g yogurt (any type, plain or flavored, as per your choice) - 2 eggs - 1 packet stevia sweetener (or adjust to your taste) - 80g walnuts, roughly chopped - 80g cranberries (dried or fresh, as preferred)	Step 1: Preheat your oven to 375°F (190°C). Grease or line a baking dish with parchment paper. Step 2: In a mixing bowl, combine the oatmeal, cinnamon, walnuts, and cranberries. Mix until evenly distributed. Step 3: In another bowl, whisk together the eggs, yogurt, stevia sweetener, and grated or chopped apples until well blended. Step 4: Gradually add the wet ingredients to the dry ingredients and stir until just combined. Step 5: Pour the mixture into the prepared baking dish, spreading it evenly with a spatula. Step 6: Bake for 25–30 minutes, or until the top is golden and the bake is set. Step 7: Allow to cool slightly before slicing into bars or squares. Serve warm or cold as a snack or breakfast option. Nutrition Information: Per serving (assuming 8 portions): Calories: ~200 kcal \| Protein: ~6 g \| Carbohydrates: ~25 g \| Fat: ~8 g \| Fiber: ~4 g \| Sugar: ~10 g
39	Carrot Banana Oat Muffins	Snacks	- 1 cup raisins - ¾ cup whole-wheat flour - ¾ cup all-purpose flour - 1 cup oat bran - ½ cup toasted wheat germ - 2 teaspoons baking powder - 1 teaspoon baking soda - 2 teaspoons ground cinnamon - ¼ teaspoon ground allspice - 4 large egg whites - 1 cup packed brown sugar (or ½ cup Splenda Sugar Blend for Baking) - 1 cup mashed bananas (from 2 medium bananas) - ½ cup low-fat milk - ¼ cup canola oil - 1 teaspoon vanilla extract - 2 cups shredded carrots (from 4 medium carrots)	Step 1: Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners or lightly grease the tin. Step 2: In a small bowl, soak the raisins in warm water for 5–10 minutes to soften. Drain and set aside. Step 3: In a large mixing bowl, combine the whole-wheat flour, all-purpose flour, oat bran, toasted wheat germ, baking powder, baking soda, ground cinnamon, and ground allspice. Stir until well mixed. Step 4: In a separate bowl, whisk together the egg whites, brown sugar (or Splenda), mashed bananas, low-fat milk, canola oil, and vanilla extract. Step 5: Gradually add the wet ingredients to the dry ingredients. Fold in the shredded carrots and softened raisins until the batter is well combined. Step 6: Spoon the batter evenly into the prepared muffin tin. Step 7: Bake for 18–20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let cool before serving. Nutrition Information: Per muffin (assuming 12 muffins): Calories: ~180 kcal \| Protein: ~5 g \| Carbohydrates: ~34 g \| Fat: ~4 g \| Fiber: ~4 g \| Sugar: ~16 g
80	Classic Deviled Eggs	Snacks	- 12 large hard-boiled eggs, peeled - ⅓ cup mayonnaise - 1 tablespoon pickle relish - 1 teaspoon Dijon mustard - 1 teaspoon yellow mustard - 1 teaspoon apple cider vinegar - ½ teaspoon salt - ¼ teaspoon ground black pepper - 1 teaspoon ground paprika (for garnish)	Step 1: Slice the hard-boiled eggs in half lengthwise. Remove the yolks and place them in a mixing bowl. Arrange the egg whites on a serving platter. Step 2: Mash the yolks with a fork until smooth. Step 3: Add mayonnaise, pickle relish, Dijon mustard, yellow mustard, apple cider vinegar, salt, and black pepper to the mashed yolks. Mix until creamy and well combined. Step 4: Spoon or pipe the yolk mixture back into the egg white halves, dividing it evenly among them. Step 5: Sprinkle ground paprika on top of each deviled egg for garnish. Step 6: Chill the deviled eggs in the refrigerator for at least 15–20 minutes before serving. Nutrition Information: Per deviled egg (half): Calories: ~60 kcal \| Protein: ~3 g \| Carbohydrates: ~0.5 g \| Fat: ~5 g \| Fiber: 0 g \| Sugar: ~0 g
21	Lemon Magic Cake	Snacks	- 4 large eggs, yolks and whites separated - ¾ cup (150g) sugar - 1 stick or ½ cup (125g) butter, melted - 1 teaspoon vanilla extract - ¾ cup (115g) all-purpose flour - ¼ cup (60ml) fresh lemon juice - Zest from one lemon - 1 ¾ cup (42cl) lukewarm milk - Icing sugar, for dusting	Step 1: Preheat your oven to 325°F (160°C). Grease and line an 8x8-inch baking pan with parchment paper. Step 2: In a clean mixing bowl, beat the egg whites until stiff peaks form. Set aside. Step 3: In another bowl, whisk the egg yolks and sugar until light and creamy. Add the melted butter, vanilla extract, lemon juice, and lemon zest, and mix until combined. Step 4: Gradually sift in the flour and mix until smooth. Slowly add the lukewarm milk while whisking until a thin batter forms. Step 5: Gently fold the whipped egg whites into the batter in three batches. The batter will appear lumpy but that's normal. Step 6: Pour the batter into the prepared baking pan and bake for 50–60 minutes, or until the top is golden and set. Let the cake cool completely in the pan. Step 7: Dust with icing sugar before serving. Enjoy the magical three layers—fluffy sponge, creamy custard, and dense bottom. Nutrition Information: Per serving (assuming 9 pieces): Calories: ~180 kcal \| Protein: ~5 g \| Carbohydrates: ~20 g \| Fat: ~9 g \| Fiber: ~0 g \| Sugar: ~15 g
62	Pumpkin Apple Carrot Cake	Snacks	- 250 g carrots, grated - 200 g pumpkin purée (fresh or canned) - 1–2 apples, peeled and grated - 140 g sugar or honey (adjust to taste) - 4 eggs - 120 ml canola oil - 250 g all-purpose flour - 2 teaspoons baking powder - 1 teaspoon cinnamon - 1 teaspoon vanilla extract - 1 cup chopped walnuts	Step 1: Preheat your oven to 350°F (175°C). Grease and line a loaf pan with parchment paper. Step 2: In a large mixing bowl, whisk together the eggs, sugar (or honey), canola oil, pumpkin purée, and vanilla extract until smooth. Step 3: Gradually add the grated carrots and apples to the wet mixture. Stir until well combined. Step 4: In a separate bowl, sift together the flour, baking powder, and cinnamon. Step 5: Slowly fold the dry ingredients into the wet mixture until just combined. Be careful not to overmix. Step 6: Gently stir in the chopped walnuts, ensuring they are evenly distributed. Step 7: Pour the batter into the prepared loaf pan and spread it evenly. Step 8: Bake for 50–60 minutes, or until a toothpick inserted into the center comes out clean. Step 9: Allow the loaf to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Nutrition Information: Per slice (assuming 10 slices): Calories: ~210 kcal \| Protein: ~5 g \| Carbohydrates: ~26 g \| Fat: ~10 g \| Fiber: ~3 g \| Sugar: ~13 g
27	Vegan Oat Flour Banana Bread	Snacks	- 2½ cups (250 g) rolled oats (or oat flour for a finer texture) - ¾ cup (78 g) flaxseed meal - 2½ teaspoons baking powder - 1 teaspoon ground cinnamon - ½ teaspoon salt - 2 cups mashed VERY RIPE bananas - ¼ cup coconut sugar (optional) - ¼ cup (60 mL) water - 1 teaspoon vanilla extract	Step 1: Preheat your oven to 350°F (175°C). Grease or line a baking pan with parchment paper. Step 2: In a large mixing bowl, combine the rolled oats (or oat flour), flaxseed meal, baking powder, ground cinnamon, and salt. Mix until well combined. Step 3: In a separate bowl, mash the ripe bananas until smooth. Add the coconut sugar (if using), water, and vanilla extract. Stir until fully mixed. Step 4: Gradually add the wet ingredients to the dry ingredients. Stir until just combined into a thick batter. Step 5: Pour the batter into the prepared baking pan and spread it evenly with a spatula. Step 6: Bake for 25–30 minutes, or until the top is golden brown and a toothpick inserted in the center comes out clean. Step 7: Allow the bake to cool before slicing into bars or squares. Serve as a healthy snack or breakfast. Nutrition Information: Per serving (assuming 8 portions): Calories: ~180 kcal \| Protein: ~5 g \| Carbohydrates: ~30 g \| Fat: ~4 g \| Fiber: ~6 g \| Sugar: ~8 g
79	Zesty Black-Eyed Pea and Black Bean Salad	Snacks	- 1 pint cherry tomatoes, quartered - 1 (15-ounce) can black-eyed peas, drained - 1 (15-ounce) can black beans, drained - 1 (8-ounce) bottle zesty Italian dressing - 1 green bell pepper, chopped - ½ onion, chopped - 1 bunch green onions, chopped - 2 jalapeño peppers, chopped - 1 tablespoon minced garlic - ½ teaspoon ground coriander - 1 bunch fresh cilantro, chopped (adjust to taste)	Step 1: In a large mixing bowl, combine the cherry tomatoes, black-eyed peas, black beans, green bell pepper, onion, green onions, jalapeño peppers, and minced garlic. Step 2: Sprinkle in the ground coriander and chopped cilantro, adjusting the cilantro quantity to your taste. Step 3: Pour the zesty Italian dressing over the ingredients and toss gently to coat evenly. Step 4: Chill the salad in the refrigerator for at least 30 minutes before serving to allow the flavors to meld. Step 5: Serve cold as a refreshing side dish or appetizer. Nutrition Information: Per serving (assuming 8 portions): Calories: ~150 kcal \| Protein: ~6 g \| Carbohydrates: ~18 g \| Fat: ~5 g \| Fiber: ~6 g \| Sugar: ~3 g
95	Fettuccine crémeux au poulet et au brocoli	Souper	- 8 onces (225 g) de fettuccine, non cuits - 2 tasses (200 g) de fleurons de brocoli frais - 1/4 tasse (60 mL) de vinaigrette italienne piquante Kraft - 1 lb (450 g) de poitrines de poulet désossées et sans peau, coupées en morceaux - 1 2/3 tasses (400 mL) de lait - 4 onces (115 g) de fromage à la crème Philadelphia, coupé en cubes - 1/4 tasse (25 g) de fromage parmesan râpé Kraft - 1/2 c. à café de basilic séché	Étape 1 : Portez une grande casserole d’eau salée à ébullition. Faites cuire les fettuccine selon les instructions du paquet. Ajoutez les fleurons de brocoli dans l’eau bouillante 3 minutes avant la fin de la cuisson. Égouttez et réservez. Étape 2 : Chauffez la vinaigrette italienne piquante Kraft dans une grande poêle à feu moyen. Ajoutez les morceaux de poulet et faites-les cuire 5 à 7 minutes, jusqu’à ce qu’ils soient bien dorés et entièrement cuits. Retirez le poulet de la poêle et réservez. Étape 3 : Dans la même poêle, ajoutez le lait, le fromage à la crème Philadelphia, le parmesan râpé et le basilic séché. Faites cuire à feu doux/moyen en fouettant constamment jusqu’à ce que le fromage à la crème soit complètement fondu et que la sauce soit lisse et onctueuse. Étape 4 : Remettez le poulet cuit dans la poêle et mélangez-le à la sauce. Ajoutez les fettuccine et le brocoli cuits, puis mélangez délicatement pour bien enrober tous les ingrédients de sauce crémeuse. Étape 5 : Dressez les assiettes avec les fettuccine crémeux au poulet et brocoli. Garnissez avec du parmesan râpé supplémentaire ou du basilic frais, si désiré. Servez chaud. Informations nutritionnelles (par portion, pour 4 portions) (Valeurs approximatives selon les marques d’ingrédients utilisées) Calories : ~450 kcal \| Protéines : ~32 g \| Glucides : ~40 g \| Lipides : ~16 g \| Graisses saturées : ~7 g \| Sodium : ~500 mg \| Fibres : ~3 g \| Sucres : ~6 g
96	Poulet Bhuna	Souper	- 2 c. à soupe d’huile végétale - 3 oignons moyens, finement hachés - 1 c. à café de sel - 4 gousses d’ail, écrasées - 1 c. à soupe de gingembre frais haché - 1/4 tasse d’eau chaude - 1 c. à café de poudre de chili - 1 c. à café de coriandre moulue - 1 c. à café de cumin moulu - 1/2 c. à café de curcuma moulu - 2 tomates moyennes, hachées - 2 piments verts, coupés en deux dans le sens de la longueur (optionnel) - 2 poitrines de poulet désossées et sans peau, coupées en cubes - 1 c. à café de pâte de curry (ex. Patak's) - 1/4 tasse de feuilles de coriandre fraîches, hachées	Étape 1 : Faire revenir les aromates: Chauffez l’huile végétale dans une grande poêle à feu moyen. Ajoutez les oignons finement hachés et le sel, puis faites cuire 5 à 7 minutes, jusqu’à ce qu’ils soient tendres et dorés. Étape 2 : Ajouter l’ail et le gingembre: Incorporez l’ail écrasé et le gingembre frais haché. Faites cuire 1 à 2 minutes, jusqu’à ce que les arômes se libèrent. Étape 3 : Préparer la base d’épices: Dans un petit bol, mélangez la poudre de chili, la coriandre moulue, le cumin moulu et le curcuma avec 1/4 tasse d’eau chaude pour former une pâte. Ajoutez cette pâte dans la poêle et faites cuire 2 à 3 minutes, en remuant constamment. Étape 4 : Ajouter les tomates et les piments: Ajoutez les tomates hachées et les piments verts (si utilisés). Faites cuire 5 minutes, jusqu’à ce que les tomates se décomposent et forment un mélange épais et parfumé. Étape 5 : Cuire le poulet: Ajoutez les morceaux de poulet dans la poêle avec la pâte de curry. Mélangez bien pour enrober le poulet des épices. Couvrez et laissez cuire 10 à 12 minutes, en remuant de temps en temps, jusqu’à ce que le poulet soit bien cuit. Étape 6 : Ajouter la coriandre: Retirez la poêle du feu. Incorporez les feuilles de coriandre fraîches, en gardant une partie pour la garniture. Étape 7 : Servir: Transférez le curry dans un plat de service et garnissez avec le reste de coriandre. Servez chaud avec du riz vapeur ou du naan chaud. Informations nutritionnelles (par portion, pour 4 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~280 kcal \| Protéines : ~28 g \| Glucides : ~12 g \| Lipides : ~14 g \| Graisses saturées : ~2 g \| Sodium : ~450 mg \| Fibres : ~3 g \| Sucres : ~6 g
102	Sauce tartare sans gras	Vinaigrette	- ½ tasse de yogourt nature sans gras - ¼ tasse de mayonnaise sans gras - 1 c. à soupe de relish de cornichons sucrés, égouttée - 2 c. à café d’échalote finement hachée (pour une saveur plus fraîche) - 1 c. à café de persil frais finement haché (ou séché, si nécessaire) - 1 c. à café de moutarde de Dijon - 2 c. à café de jus de citron fraîchement pressé - Une pincée de poivre de Cayenne (optionnel, pour une touche subtile)	Étape 1 : Mélanger les ingrédients de base: Dans un petit bol, mélange le yogourt sans gras, la mayonnaise sans gras et la relish de cornichons sucrés. Remue jusqu’à obtenir une texture lisse. Étape 2 : Ajouter les assaisonnements: Ajoute l’échalote hachée, le persil, la moutarde de Dijon, le jus de citron et le poivre de Cayenne (si utilisé). Mélange bien pour harmoniser les saveurs. Étape 3 : Ajuster l’assaisonnement: Goûte et ajuste le sel et les épices selon tes préférences. Étape 4 : Laisser reposer: Couvre et réfrigère pendant 15 à 30 minutes pour que les saveurs se développent pleinement. Étape 5 : Servir: Utilise cette sauce comme trempette, vinaigrette ou tartinade pour les sandwichs. Informations nutritionnelles (par portion, environ 6 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~25 kcal \| Protéines : ~1 g \| Glucides : ~2 g \| Lipides : ~1,5 g \| Fibres : 0 g \| Sucres : ~1 g
101	Trempette acidulée aux cornichons à l’aneth	Vinaigrette	- 1 tasse de yogourt grec nature - 4 cornichons à l’aneth, hachés finement - 2 c. à café de jus de cornichon - 1 c. à soupe de câpres, rincées et hachées - 2 c. à soupe de ciboulette fraîche, hachée - 1 c. à soupe de persil plat, haché - 1 c. à soupe d’aneth frais, haché - 2 c. à soupe de jus de citron fraîchement pressé - ¼ c. à café de sel kasher, ou selon le goût - Une pincée de poivre noir, ou selon le goût	Étape 1 : Mélanger les ingrédients de base: Dans un bol moyen, mélange le yogourt grec, les cornichons hachés et le jus de cornichon. Étape 2 : Ajouter les herbes et les câpres: Ajoute les câpres hachées, la ciboulette, le persil et l’aneth, puis mélange bien. Étape 3 : Assaisonner: Incorpore le jus de citron, le sel kasher et le poivre noir. Ajuste l’assaisonnement selon ton goût. Étape 4 : Laisser reposer: Couvre et réfrigère pendant au moins 30 minutes pour que les saveurs se développent. Étape 5 : Servir: Sers bien frais avec des crudités, des chips ou des craquelins. Informations nutritionnelles (par portion, environ 6 portions) (Valeurs approximatives selon les ingrédients utilisés) Calories : ~30 kcal \| Protéines : ~2 g \| Glucides : ~2 g \| Lipides : ~0,5 g \| Fibres : 0 g \| Sucres : ~1 g

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