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Recipes I've Shared:

Shannalee's Simple Chicken Vegetable Soup

A comforting, warm, brothy chicken soup for when you don't feel too great.

Cheesy deep fried corn fritters

The oil was hard to calculate, as they are deep fried in a large amount, but then drained as much as possible. It may not be exactly correct.

Shannalee's Red Lentil Dhal Soup

A filling, protein packed soup.

Shannalee's lean hamburger bean chili

Hearty, low-fat chili to warm up a winter night.

Shannalee's Ginger Beef Stir-fry

Very tasty, lots of veggies, lots of protein. I would eliminate or cut the salt in half next time; there is plenty in the soy sauce.

Vegetarian FriChik Cacciatore

this is great with real chicken too, but we love our canned chicken substitute.

Shannalee's vegetarian oatmeal patties

You pretty much need to use a blender of some sort to get these started.
Good with some fat-free gravy, such as Trio, a baked potato or veggie on the side, and a big green salad.

Mexican Fri-Chik Saute

Not cheap, with 2 cans of fri-chik, but not bad protein, and really, really tasty. I will be trying it with real chicken sometime, as well.

red lentil spaghetti sauce

Serve over spaghetti, or steamed or baked cauliflower.

Black Bean soup with Sweet Potato

This recipe is adapted to my family's tastes. Feel free to change anything.

Quick Hi-Protein Fri Chik Asian Style Cabbage Salad

Not low on calories, but huge servings, huge on flavour, with lots of protein. A quick, healthy one dish meal, cut down on the proteins to cut down on calories.

Shanna's Slow Cooker Eggplant Chili

Using up the eggplant, not great, but not bad either.

Shannalee's low fat vegetarian lasagne

This is a lightened up version of the lasagne that has been our favourite for over 20 years. It needs to be made in a pan that is larger or deeper than the usual 13X9 cake pan or it will overflow while baking.

Leo's Potato Salad for a crowd

This is approximately my father in law's potato salad. Not diet food, but simple and amazingly yummy. He just dumps stuff in, and I can only guess the amounts from watching.

Mac and Cheese from a box with no butter

Not really a recipe, but to get correct info for skinnied-up Mac and Cheese from a box - could be skinnier with 1% or skim.

Garlic Tomato Chicken

Excellent served with Savoury Couscous

Savoury Pearl Harvest Couscous

A great replacement for rice or pasta. The Wild Roots Pearl Harvest Couscous has Israeli couscous, Italian orzo pasta, baby garbanzo beans and red quinoa. When making again, I will use olive oil, rather than coconut oil.

Wicked Thai Soup - Shannalee's version of UofA hospital favourite

my attempt to figure out nutrition on the hospital version that is sold once a week and sells out in less than an hour. It may not be quite the same, but really close. I started with the recipe from Food and Family blog version, and adapted it to taste more like what I wanted, adding and subtracting ingredients; it is not the same as theirs.

Sweet Kale Salad Mix - no dressing

I don't know the proportions of the costco mix, but since I use it often without the dressing, fruit and seeds, I needed the mix information.

3 Ingredient Vegetarian Chili

Usually we like spicy chili chock full of veggies, but in an emergency . . .

Shannalee's Thai Green Curry Fri-Chik

This is made with a vegetarian chicken substitute, but can be made with real, precooked chicken as an alternative, in which case, the protein would be higher. My meat and potatoes loving husband couldn't get enough of this.