Recipes - Meals - Body Break |Body Break

Meals

View recipes for the following meals:

Base Hit Deep Dish Turkey Pot Pie
Bicep Curl Beef Stroganoff
Cross-Train Pork Chow Mein
Fit To Be Un-Fried Crispy Oven Chicken
Full Court Press Stuffed Peppers
Jump Up Caribbean Chicken
Maximum Power Meatloaf
Military Press Bow-Tie Pasta
Mucho Good For You Mexi-Steak Flatbread
Pec Dec Asian Pasta
Power Pace Angel-Hair Pasta With Snow Peas
Powerhouse Chicken Parmagiana
Pumped Pad Thai
Record Breaker Pork Teriyaki Stir-Fry
Slam Dunk Italian White Bean Chili
Step It Up Spaghetti
Super Strength Sweet & Sour Chicken
Tight & Toned Lemon & Herb Chicken
Tuna Touchdown
Twist & Curl Chili Twist

Base Hit Deep Dish Turkey Pot Pie

Comfort food doesn’t have to mean high-fat or lots of calories . Give this pie a try and you’ll see . You can also substitute chicken to make a chicken pot pie .

1 lb	turkey breast cooked & cubed	500g	♦ Preheat oven to 350°F . ♦ Steam or microwave celery, onions and carrots . ♦ In a large saucepan, combine steam vegetables with 1 1⁄2 cups of chicken broth in a saucepan . ♦ In a small dish, stir together remaining broth and cornstarch until smooth . Slowly combine cornstarch mixture into the broth/vegetable mixture . Then stir in milk . ♦ Cook broth/vegetable mixture until the mixture comes to a boil . Continue to stir and reduce heat .Add cooked turkey, peas, parsley and pepper . ♦ Transfer to casserole dish . ♦ Top with 2 half sheets of phyllo dough . Lightly brush with margarine .Repeat layering and brushing with margarine .Crumple the edges of dough and tuck them inside the casserole dish . ♦ Bake for 35 to 40 minutes until golden brown .
1 3⁄4 cups	chicken broth	425mL
1⁄2 cup	chopped celery	125mL
1⁄4 cup	chopped onions	50mL
2	medium carrots, chopped	2
4	tbsp cornstarch	60mL
1 1⁄4 cups	evaporated light skim milk	300mL
1 cup	frozen or canned peas	250mL
1⁄4 tsp	parsley	1mL
1⁄4 tsp	black pepper	1mL
3	sheets phyllo dough, cut in half	3
1⁄4 cup	light margarine, melted	50mL
Makes 4 servings

Bicep Curl Beef Stroganoff

Our twist lightens up the classic Russian dish by using extra lean beef, fat-free yogurt and yolk-free egg noodles .Lots of flavour so dig in .

3⁄4 lb	sirloin, trim fat and sliced in 1⁄2″ (2 cm) stripes	375g	♦ Boil water for noodles . ♦ In a skillet, spray with cooking spray and wipe off any excess with a paper towel . Sauté beef, onions, carrots and garlic .Then stir in flour . ♦ Add milk and mix over medium heat . Stir constantly until boiling . ♦ Add peas, mushrooms, beef broth, yogurt mixture, black pepper and oregano . Simmer approx . 15 minutes . ♦ Pour over hot noodles and toss . ♦ Sprinkle with parsley .
1 tbsp	minced garlic	15mL
1	medium onion, diced	1
1 cup	mushrooms, thinly sliced	250mL
1 cup	peas, frozen or fresh	250mL
1 cup	carrots, thinly diced	250mL
1 cup	evaporated light skim milk	250mL
2 tbsp	all-purpose flour	25mL
2	beef broth cubes with 1 cup water	2
1 cup	fat-free yogurt mixed with 1 tbsp cornstarch	250mL
2 tsp	black pepper	10mL
2 tsp	dried oregano	10mL
1 tsp	dried parsley	5mL
6 cups	cooked yolk-free egg noodles nonstick cooking spray	1 .5L
Makes 4 servings

Cross-Train Pork Chow Mein

We’ve loaded up this North American version of Asian food with lots of veggies for crunch and taste . You’ll love it alone or served it with our Super Strength Sweet & Sour Chicken recipe .

4 cups	bean sprouts	1L	♦ In a large saucepan, add vegetables except bean sprouts and teriyaki sauce . Stir and cover over low-medium heat under carrots are crisp-tender . ♦ Add pepper, ginger and pork strips . Stir then toss in bean sprouts and cover for 3 to 5 minutes until sprouts are crisptender .
1⁄2 lb	cooked pork tenderloin strips	250g
2 cups	sugar snap peas	500mL
1 1⁄2 cups	carrots, sliced	375mL
1 cup	onions, sliced	250mL
1 cup	mushrooms, sliced	250mL
1⁄2 cup	diced celery	125mL
1⁄2 to 1 cup	teriyaki marinade & sauce	125-250mL
1⁄4 tsp	black pepper	1mL
1⁄4 tsp	ginger	1mL
Makes 6 servings

Fit To Be Un-Fried Crispy Oven Chicken

Toss that skillet . This chicken is done in the oven, but comes out as just as crispy-crunchy . Best of all, you won’t have to face all the fat and calories of deep-fried chicken .

4-6	skinless chicken breasts	4-6	♦ Heat oven to 400°F (200°C) . Spray square baking pan with cooking spray and wipe any excess with a paper towel . ♦ In a shallow bowl, combine buttermilk and cayenne pepper . ♦ On a large plate, stir together flour, cornflake crumbs, paprika and black pepper with a fork until thoroughly combined . ♦ Dip chicken in the buttermilk mixture then roll in the flour mixture . ♦ Place chicken on baking pan . Bake for 45 to 50 minutes, until golden brown and crispy or no longer pink . (Do not turn the chicken over during baking .) ♦ Serve with rice mixed with salsa and kernel corn for a complete meal
1⁄2 cup	buttermilk	125mL
1⁄4 tsp	cayenne pepper	1mL
1⁄4 cup	all-purpose flour	50mL
1 1⁄2 cups	cornflake crumbs	375mL
1 tsp	paprika	5mL
1⁄2 tsp	black pepper olive oil cooking spray	2mL
Makes 4-6 servings

Full Court Press Stuffed Peppers

These peppers taste so good and look pretty when you use red, yellow or green varieties . Peppers are excellent sources of many essential nutrients especially vitamin C .Byweight, green bell peppers have twice as much vitamin C as citrus fruit . Red peppers have 3 times as much .

4	large green peppers	4	♦ Preheat oven to 375°F (190°C) . ♦ In a large saucepan, heat a pot of water for peppers . ♦ Cut tops of peppers, remove seeds and place in boiling water for 3 to 5 minutes . ♦ In a nonstick skillet, sauté beef, onions and garlic and cook until beef is done . ♦ Add egg whites and stir until cooked . Mix in salsa and rice . ♦ In a nonstick baking dish, place cooked peppers and stuff them with mixture . Sprinkle with cheese and cover with foil . ♦ Bake for 20 to 30 minutes or until heated through . ♦ Serve immediately with extra salsa on the side
1⁄2 lb	extra lean beef	250g
1 cup	chopped onions	250mL
1 cup	cooked brown or white rice	250mL
2	egg whites	2
1 cup	salsa – hot, medium or mild	250mL
1 tbsp	minced garlic	15mL
1⁄3 cup	Parmesan cheese	75mL
Makes 4 servings

Jump Up Caribbean Chicken

A recipe with the zesty taste from the islands . Our version is quick and easy to make when you’re trying to get dinner on the table in no time . The combination of flavours is mouth-watering .

4	skinless boneless chicken breasts	4	♦ Mix all ingredients excluding chicken in baking dish . ♦ Set aside 2 tbsp of mixture to use later . ♦ Marinate chicken in the remaining mixture and refrigerate for about 30 minutes . ♦ Broil chicken on each side until done and baste with remaining marinade . ♦ Serve over a combination of long grain white rice and peas .
1⁄2 cup	low calorie peppercorn ranch dressing	125mL
1 tsp	black & red pepper	5mL
1 tsp	hot pepper sauce	5mL
1⁄4 tsp	garlic powder	1mL
1⁄4 tsp	curry powder	1mL
2	chopped green onions	2
Makes 4 servings

Maximum Power Meatloaf

Save a few slices for tomorrows lunch because this meatloaf also makes great sandwiches .

1 cup	canned lentils, drained & rinsed	250mL	♦ Preheat the oven to 350°F (180°C) . ♦ In a large bowl, combine all ingredients and mix well . ♦ Spread the meat loaf in a nonstick loaf pan . ♦ Bake until meat is well done about 1 hour or microwave . ♦ Remove from oven and let stand about 2 to 5 minutes . ♦ Cut into slices and serve with mash potatoes.
3⁄4 lb	extra lean ground beef	375g
1⁄2 cup	chopped onion	125mL
1⁄2 cup	chopped red bell pepper	125mL
1 tbsp	minced garlic	15mL
1 pkg	frozen spinach, thawed & drained	300g
3 tbsp	light soya sauce	45mL
1	egg white, beaten until foamy	1
1⁄4 tsp	black pepper	1mL
Makes 6 servings

Military Press Bow-Tie Pasta With Spinach & Ricotta

You’ll have energy to spare for extra sets after enjoying this vitamin-rich main course .

4	cups cooked bow-tie pasta	1L	♦ Steam red pepper in steamer basket or microwave until crisp-tender . ♦ In large saucepan, add red pepper and stir in garlic . Continue to mix in spinach, salt, black pepper and nutmeg . Cook at medium heat and stir frequently . ♦ Add ricotta and milk . Stir until sauce is creamy and heated through . ♦ Add cooked pasta and toss . ♦ Transfer to large serving plate, spoon into 4 dinner plates or 4 pasta bowls . Sprinkle with basil .
1 tbsp	minced garlic	15mL
1	red bell pepper, diced	1
1 pkg	frozen spinach, thawed & drained	390g
1⁄2 tsp	salt	2mL
3⁄4 tsp	black pepper	4mL
1⁄4 tsp	nutmeg	1mL
1 cup	part-skim ricotta cheese	250mL
1⁄3 cup	skim milk	75mL
1 tsp	dried basil	5mL
Makes 4 servings

Mucho Good For You Mexi-Steak Flatbread

A different way to serve pizza within minutes . Pick up at the grocery store a large flatbread, pre-cut strips of beef, salsa and cheese for this protein-packed meal with lots of flavour .

1⁄2 lb	Stir-fry beef strips	250g	♦ Preheat oven to 300°F (150°C) . ♦ In a baking dish, combine beef strips, salsa for marinade and lime juice .Marinade for 15 minutes in refrigerator . ♦ Spray nonstick skillet with cooking spray and wipe any excess off with a paper towel . Add beef strips and marinade .Stir-fry for 2 to 3 minutes or until beef is cooked . ♦ Heat flatbread in oven for about 15 minutes . ♦ Set broiler on low . ♦ Top flatbread with salsa, beef mixture and cheese . ♦ Broil for about 1 minute to melt cheese . ♦ Cut into 8 wedges .
1⁄2 cup	salsa for the marinade	125mL
1⁄2 cup	salsa for the flatbread	125mL
2 tbsp	lime juice	25mL
1⁄2 cup	light cheddar cheese	125mL
1⁄2 cup	light mozzarella cheese	125mL
1	flatbread or pre-baked pizza crust nonstick cooking spray	1
Makes 8 servings

Pec Dec Asian Pasta

We’ve combined the taste of Asian food with the taste of Italian . The sauce can also be used to enhance a side dish of rice that can accompany any meal . Check out our Two More, Three More Rice recipe .

4 cups	cooked small penne pasta	1L	♦ In a wok or large frying pan, heat on medium, cook chicken strips with 1 tbsp of water then remove chicken from heat . ♦ In a small bowl, combine ingredients for sauce . ♦ Add sauce, onions and green pepper to skillet .Stir-fry until crisp-tender . ♦ Add cooked chicken, cooked noodles and bean sprouts . ♦ Toss until sprouts are crisp-tender .
4	skinless chicken breast, stripes	4
1	chopped onion, cubes	1
1	chopped green pepper, cubes	1
3	cups bean sproutssauce	750mL
2 tsp	garlic powder	10mL
1⁄4 cup	low sodium soya sauce	50mL
1 tsp	paprika	5mL
1 tsp	chili pepper	5mL
1 tsp	black pepper	5mL
Makes 6 servings

Power Pace Angel-Hair Pasta With Snow Peas

A dynamite main course that makes such a wonderful presentation, you’ll want to serve it to guests .

1	red pepper, diced	1	♦ In a nonstick skillet, spray with cooking spray and wipe any excess off with paper towel . Add the red pepper and stir-fry until tender . ♦ Add the scallions, garlic and ginger and stir-fry until scallions are tender . ♦ Stir in snow peas and cook until snow peas are just crisp-tender . ♦ Add the broth, salt and black pepper and bring to a boil . ♦ In a cup, combine the cornstarch and 1 tbsp of water, mix to blend and stir into the vegetable mixture . ♦ Add vegetable mixture to cooked angel-hair pasta in a large bowl and toss . ♦ Sprinkle lightly with Parmesan cheese .
1 cup	thinly sliced scallions	250mL
1 tbsp	minced garlic	15mL
1 tbsp	minced fresh ginger	15mL
2 cups	snow peas, cut in half diagonally	500mL
1 1⁄3 cups	chicken broth	325mL
3⁄4 tsp	salt	4mL
1 tbsp	cornstarch	15mL
6 cups	cooked angel-hair pasta light Parmesan cheesebutter-flavoured nonstick cooking spray	1 .5L
Makes 4 servings

Powerhouse Chicken Parmagiana

This breaded chicken with cheese and pasta sauce is a wonderful way to enjoy Italian cuisine especially when our version is lower in fat and calories . Serve with your favourite type of pasta for a delicious dinner .

4	skinless boneless chicken breast	4	♦ Preheat oven to 425°F (220°C) . ♦ In a large square nonstick baking pan, spray with cooking spray and wipe any excess off with a paper towel . ♦ In a bowl, combine Parmesan cheese, crumbs, oregano, paprika and pepper . Then pour onto a large plate . ♦ Put yogurt in a bowl and coat chicken breasts first with yogurt then with seasoning . ♦ Place chicken in baking dish and bake for 30 minutes then turn chicken over . Continue to bake until no longer pink . ♦ Pour pasta sauce on top and sprinkle with mozzarella cheese . Bake until cheese is melted, approx . 5 minutes . ♦ Serve with a side dish of pasta and mixed vegetables .
2 tbsp	light Parmesan cheese	25mL
2⁄3 cup	Italian seasoned bread crumbs	150mL
1 tsp	oregano	5mL
1 tsp	paprika	5mL
1⁄4 tsp	black pepper	1mL
1/2 cup	fat-free yogurt	125mL
1 cups	pasta sauce, low fat	250mL
1⁄2 cup	shredded light mozzarella cheese nonstick cooking spray	175mL
Makes 4 servings

Pumped Pad Thai

One of the most popular Thai dishes . This dish combines lots of exotic flavours .

sauce

6 tbsp	rice vinegar	90mL	♦ Prepare noodles according to package directions . Drain well . ♦ Mix sauce ingredients .Use 1⁄2 of sauce mixture and marinate tofu for 15 minutes . ♦ In a pan brown tofu cubes on all sides and baste cubes with marinade as they brown . Set tofu aside . ♦ In a nonstick skillet, heat at medium-high, add oil, garlic, carrots and peppers . When almost crisptender add mushrooms, tofu cubes and cabbage . ♦ Stir-fry until all vegetables are crisp-tender . ♦ Then add noodles and remaining sauce; cook for 4 minutes . ♦ Add green onions, stir, and heated through . ♦ Transfer to serving plate .Garnish with coriander
1⁄2 cup	catsup	125mL
3 tbsp	water	45mL
3 tbsp	light molasses	45mL
2 tbsp	light soya sauce	25mL
2 tbsp	lemon juice	25mL
1 tsp	sugar	5mL
3⁄4 tsp	hot pepper flakes	4mL
1 tsp	white pepper	5mL
1 1⁄2 cups	cooked flat rice noodles	375mL
1 pkg	firm tofu	250g
1 tsp	vegetable oil	5mL
1 tbsp	minced garlic	15mL
1 cup	white cabbage, thinly sliced	250mL
1	large carrot, julienne strips	1
1⁄4	green pepper, julienne strips	1⁄4
1⁄4	red sweet pepper, julienne strips	1⁄4
5	medium mushrooms, thinly sliced	5
1 cup	green onions, julienne strips	250mL
1⁄4	cup fresh coriander, coarsely chopped	50mL
1⁄4 cup	roasted peanuts, coarsely chopped	50mL
Makes 6 servings

Record Breaker Pork Teriyaki Stir-Fry

Everyone loves teriyaki and with this record breaker
recipe you can substitute chicken or turkey . Serve it over
noodles or rice for a filling, inexpensive and nutrition packed meal.
Marina De sauce

1⁄4 cup	orange juice	50mL	♦ In a small bowl, combine ingredients for sauce and add pork . Marinade for 10 to 15 minutes . ♦ In a nonstick skillet, stir-fry pork and sauce over high heat for about 2 minutes or just until no longer pink .Remove the pork . ♦ Add snow peas, mushrooms and red pepper to skillet . ♦ Stir-fry for 2 to 3 minutes until vegetables are crisp-tender then add the cornstarch (mixed with water), marinated pork strips, bean sprouts, and stir-fry for 1 minute .
2 tbsp	liquid honey	25mL
2 tbsp	low sodium soya sauce	25mL
1 tsp	ground ginger	5mL
2	garlic cloves chopped	2
3⁄4 lb	pork tenderlion, cut in strips	375g
1 1⁄2 cups	snow peas	375mL
15	mushrooms, sliced in half	15
1⁄2	red pepper, cut in strips	1⁄2
1 cup	bean sprouts	250mL
2 tsp	cornstarch	10mL
1 tsp	water	5mL
Serves 4-6 with rice or noodles

Slam Dunk Italian White Bean Chili

A fibre-packed meal perfect to put in a thermos for a healthy lunch the next day . People who eat a high-fibre diet tend to make other healthy choices in their lives such as exercising regularly and not smoking .

1-19oz can	cannellini or great north beans	540mL	♦ In a large saucepan, fry sausage until done and cut into small pieces .Wipe off excess fat with paper towel . ♦ Combine remaining ingredients . Cover and bring to a boil over medium heat . ♦ Reduce heat to low .Cover and simmer for8 to 10 minutes, stirring occasionally .
1-14oz can	stewed tomatoes, undrained	398mL
1⁄2	green pepper, diced	1⁄2
1⁄2	red pepper, diced	1⁄2
1⁄2 cup	onions, diced	125mL
1⁄2 tsp	dried oregano	1mL
2	hot & spicy lean Italian sausages	2
Makes 4 servings

Step It Up Spaghetti With Beef & Broccoli

Beef and broccoli make a great combo in this spicy spaghetti meal . Use whole wheat pasta and you’ll increase your fibre intake for the day .

6 cups	cooked whole wheat spaghetti	1 .5L	♦ Steam broccoli, red pepper and carrots in steamer basket or microwave until crisp-tender . ♦ In a nonstick skillet, spray with cooking spray and wipe off any excess with a paper towel . ♦ Transfer 2 tsp of cornstarch on a plate and dip beef, shaking off the excess . Add beef to skillet and stir-fry until done . ♦ Add broth, garlic, salsa, ginger, pepper flakes, salt and black pepper .Mix and bring to boil . ♦ In a cup, combine the remaining 1 tsp cornstarch and 1 tbsp of water . Add to beef/vegetable mixture . Stir and return to boil . ♦ In a large bowl, pour over spaghetti and toss .
3 tsp	cornstarch	15mL
1⁄2 lb	sirloin, trimmed and cut into strips	250g
1	carrot, thinly sliced	1
1	red bell pepper, cut in squares	1
1 tbsp	minced garlic	15mL
2⁄3 cup	beef broth	150mL
3⁄4 tsp	red pepper flakes	175mL
2 tbsp	salsa – mild, medium or hot	25mL
1 tsp	ground ginger	5mL
salt	1mL
1⁄2 tsp	black pepper	2mL
3 cups	broccoli florets nonstick cooking spray	750mL
Makes 4 servings

Super Strength Sweet & Sour Chicken

Lean chicken provides the protein-power and the yummy sweet and sour sauce makes it special . Serve this dish with our Two More, Three More Rice recipe .

4	skinless chicken breast	4	♦ In a small bowl, combine 1⁄2 cup of water, vinegar, honey, soy sauce, cornstarch, ginger, garlic and pepper flakes . ♦ In a nonstick skillet with 1⁄4 cup of water, cook chicken breast (or microwave) . Cut into small pieces and set aside . ♦ In same skillet, add peppers and 1⁄4 cup of water . Simmer until peppers are crisp-tender . ♦ Add chicken, pineapple and sauce to skillet and stir-fry . ♦ Bring to boil and add more cornstarch if necessary to thicken sauce . ♦ Spoon out onto a platter and sprinkle with cashews .
1 cup	water	250mL
1⁄3 cup	rice wine vinegar	75mL
1⁄3 cup	liquid honey	75mL
1 tbsp	light soy sauce	15mL
1 tbsp	cornstarch	15mL
1⁄4 tsp	hot pepper flakes	1mL
1	red pepper, julienne strips	1
1	yellow pepper, julienne strips	1
1 1⁄2 tsp	minced garlic	7mL
1 tsp	ginger	5mL
1-14oz	pineapple chunks	398mL
1⁄3 cup	cashews (optional)	75mL
“Makes 4 servings

Tight & Toned Lemon & Herb Chicken

A splash of lemon, a kick from some herbs and you’ve got a protein-packed dish bursting with fresh flavours .

2	skinless chicken breasts	2
1 tbsp	lemon & herb seasoning	15mL	♦ Preheat oven to 350°F (180°C) . ♦ In a small baking dish, combine onion, vinegar, water and seasoning . ♦ Flatten chicken breasts . ♦ Place chicken in baking dish then turn each piece over once . ♦ Cover with aluminum foil and bake for 30 minutes . ♦ Remove foil to baste with juices and bake until the chicken is thoroughly cooked . ♦ Serve with pasta or potatoes and lots of vegetables .
2 tbsp	white vinegar	25mL
2 tbsp	water	25mL
1	diced green onion	1
“Makes 2 servings

Tuna Touchdown

Play a game of touch football with the kids while this creamy casserole packed with calcium, potassium and protein bubbles away in the oven .

2 cans	tuna packed in water	2-170g	♦ Preheat oven to 350°F (180°C) . ♦ In a large casserole, add all the ingredients except cheese and blend well . ♦ Sprinkle cheese on top and cover . ♦ Bake for 20 minutes or until heated thoroughly .You can also microwave individual servings .
1⁄2 cup	celery, diced	125mL
1-10oz can	cream of mushroom soup	284mL
1 1⁄2 cup	frozen peas	375mL
1 cup	red pepper, diced	250mL
1 tsp	pepper	5mL
1 cup	shredded light cheddar cheese	250mL
2 cups	cooked rotini pasta	500mL
“Makes 6 servings

Twist & Curl Chili Twister

This dish that’s high in fibre and taste will have you twisting and curling to a healthier, active lifestyle .

1⁄2 lb	extra lean ground beef	250g	♦ In a large saucepan, cook beef, onions and green pepper over medium high heat until meat is browned . ♦ Stir in remaining ingredients . ♦ Cover and simmer for 40 to 45 minutes .
1	diced large onion	1
1⁄2	chopped green pepper	1
1-19oz can	red kidney beans	540mL
1-14oz can	whole peeled chopped tomatoes	398mL
1- 5 1⁄2 oz	tomato paste	156mL
1⁄2 cup	water	125mL
1 cup	bran cereal	250mL
1 tsp	cumin	5mL
1 tsp	sugar	5mL
2 to 3 tbsp	Chili powder	30-45mL
“Makes 6 servings

Recipes – Meals