Grilled Chicken and Honeydew Salad

1/3 cup (75 ml) light mayonnaise

1 tbsp (15 ml) rice wine

1-2 tbsp (15-30 ml) chopped fresh tarragon

2 1/2 tsp (12 ml) brown sugar divided

2 1/2 tsp (12 ml) garlic pepper

1 1/4 lb (675g) boneless skinless chicken breast halves

1/3 cup (75 ml) chopped pecans toasted

1 cup (250 ml) small honeydew melon balls

1 large green onion, sliced

Preheat grill to medium heat. In medium bowl, blend mayonnaise, rice vinegar, tarragon, 1/2 tsp brown sugar and salt and pepper to taste. Cover and chill.

Blend remaining 2 tsp (10 ml) brown sugar and garlic pepper in small bowl. Rub chicken breasts evenly with sugar mixture. Grill chicken, covered, 9-12 minutes, turning once. Remove when done and juices run clear. Leave to cool slightly.

Coarsely chop or shred chicken. Add chicken, melon and green onion to dressing mixture; toss lightly. Serve immediately or cover and chill until serving. Stir in pecans before serving.

Serves 4

335 cals per serving.

Caribbean Salsa

2 cups (500mL) chopped fresh or canned pineapple

2 yellow or red bell peppers, seeded and chopped

3 kiwifruit, peeled and chopped

1 small red onion, finely chopped

1 cup (250mL) peeled chopped mango

1/4 cup (60mL) finely chopped fresh cilantro

2 tsp. (10mL) seeded chopped jalapeno pepper

Juice or 1 lime

Combine pineapple, bell peppers, kiwi, onion, mango, cilantro, jalapeno and lime juice. Cover and chill 2 hours. Serve with fish or chicken.

Serves 6

90 cals per serving

Creamy, Cheesy Kale

8 cups (2L) cleaned and chopped kale

3 tbsp. (45ml) butter, divided

2 leeks, trimmed, cleaned and sliced

2 tbsp. (30ml) flour

1/2 cup (125ml) cream

1/2 cup (125ml) milk

1/2 cup (125ml) shredded Havarti cheese

1/4 cup (60ml) seasoned breadcrumbs

Preheat oven to 350 degress F/175 degrees C. Lightly coat 1 qt (1L) casserole with nonstick cooking spray. Cook kale in lightly salted boiling water 3 minutes or until tender; drain and run under very cold water.

In a saucepan, melt 1 tbsp (15ml) of the butter. Add leeks and cook 5 minutes. Add remaining 2 tbsp (30mL) of the butter, blour, cream and milk. Stir in kale and cheese. Add salt and pepper to taste. Spoon into prepared casserole; top with breadcrumbs. Bake 15 to 20 minutes, until golden and bubbling.

Serves 8

190 cals per serving

Papaya Salsa

2 ripe papayas

2 jalapeno peppers seeded and finely chopped

1 cucumber, peeled and chopped

1/2 cup (125ml) finely chopped red onion

1/2 cup (125ml) choppeds fresh cilantro

1 large clove garlic minced

1 tbsp. (15ml) grated lime peel

1/2 chip (125ml) fresh lime juice

grilled fish or chicken (optional)

Peel papayas. Discard seeds and cut in 1/2 inch (1.3cm) cubes. Place in bowl.

Add jalapeno peppers, cucumber, onion, cilantro, garlic, lime peel and juice to papaysa. Lightly toss to mix. Garnish with fresh cilantro. If desired, serve as a condiment for grilled fish or chicken.

Serves 16

Per serving: 20 calories (0 from fat)

Pumpkin Bread

This most delicious and simple pumpkin bread recipe is perfect for Fall.

Ingredients:

3 cups sugar

1 cup oil

4 whole eggs

2 16 oz cans pumpkin

3-1/2 cups flour

2 teaspoon baking soda

1 teaspoon salt

1 teaspoon baking powder

1 teaspoon cloves

1 teaspoon nutmeg

1 teaspoon cinnamon

1 teaspoon allspice

1 cup raisins

Directions:

Mix the first 3 ingredients well. Then blend in the rest of the ingredients. Bake at 350 degrees for 1 hour and 15 minutes. Oil the pans before filling. Use 2 bread loaf pans. Makes 2 servings. Cut the ingredients in half for 1 serving. Also, replace raisins with chocolate chips or add chocolate chips for a sweeter taste or use less sugar for those who prefer less sweetness in their bread.