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Cooking Individual Chefs & Restaurants

Weekday Wonders

Healthy Light Meals for Every Day: A Cookbook

by (author) Rose Reisman

Penguin Group Canada
Initial publish date
Jan 2004
Individual Chefs & Restaurants, Quick & Easy, General
  • Paperback / softback

    Publish Date
    Jan 2004
    List Price

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With so little time between work, family, and social commitments, it's tempting to order in, eat out, or eat the same thing over and over again. Now you can escape the unhealthy fast-food rut with Rose Reisman's Weekday Wonders-a palate-pleasing, waist-watching and time-saving collection of recipes, many of which can be prepared in 30 minutes or less.

From appetizers, soups, salads and wraps to beef entrées, vegetarian meals, soy specialties and desserts, the 175 recipes in Weekday Wonders include newer fare, ethnic flavours and reinvented comforting classics for everyday. In keeping with Rose Reisman's heart-healthy tradition, all recipes are low in fat, calories and cholesterol, and include a nutritional analysis. Also inside are invaluable tips on storing and freezing food, and an entire month of scrumptious menus that will make dinner hour a snap.

About the author

Rose Reisman
Award winning entrepreneur and mother of four, Rose has been celebrated as one of Canada's leading authorities on the art of eating and living well. Rose is a registered nutritional consultant from the Canadian School of Natural Nutrition and holds a BA and MBA from York University as well as a B.Ed. from the University of Toronto.
Rose began writing cookbooks in 1988 and soon realized that her own personal quest for healthy eating and living was part of a much larger movement. This became obvious when her 1993 cookbook, Rose Reisman Brings Home Light Cooking, sold over 400,000 copies. Now, 20 years later, Rose has written numerous columns, more than 16 cookbooks promoting healthy eating and living and is the restaurant consultant and menu developer for the healthy menus at the Pickle Barrel Toronto restaurant chain as well as for Glow Fresh Grill. She is also a champion for health research, donating a portion of sales of her books to the Canadian Breast Cancer Foundation (over $1 Million to date!). She won the prestigious Schulich School of Business Alumni Recognition Award for Outstanding Public Contribution and was awarded "Canada's Most Powerful Woman" in 2010 by the Women's Executive Network.
Rose has worked as a caterer, restaurant consultant, television and radio personality, public speaker, teacher and corporate health and wellness consultant. She is a regular media personality on Breakfast Television Toronto, CityLine and Canada AM. She writes for the National Post, Metro News, Huffington Post and Dr. Oz's website, Sharecare. Currently she is an Adjunct Professor in the Department of Health at York University and participates on a provincial task force to combat childhood obesity.

Rose Reisman's profile page

Excerpt: Weekday Wonders: Healthy Light Meals for Every Day: A Cookbook (by (author) Rose Reisman)

old-fashioned baked macaroni and cheese casserole

"Great comfort food without the fat and calories, this macaroni and cheese is my children's favourite pasta dish. If your children prefer this to the boxed version, you know they have taste! I like to make a double recipe and freeze it in portion sizes for lunches or quick dinners."

Prep: About 10 mins | Cook: About 18 mins | Makes 8 Servings

12 oz elbow macaroni (2-1/2 cups) (cook pasta while preparing rest of dish)


   • 1/4 cup all-purpose flour
   • 1-1/2 cups chicken or vegetable stock
   • 1-3/4 cups 2% milk
   • 1-1/4 cups shredded low-fat Cheddar cheese
   • 2 tbsp grated Parmesan cheese
   • 1 tsp Dijon mustard
   • 1/8 tsp each salt and freshly ground black pepper


   • 1/3 cup dry seasoned bread crumbs
   • 3 tsp grated Parmesan cheese
   • 1 tsp vegetable oil

   1. In a large pot of boiling water, cook macaroni for 8 to 10 minutes or until tender but firm. Drain.
   2. Preheat oven to 450°F. Spray an 8-cup casserole dish with cooking spray.
   3. To make sauce: In a saucepan, whisk together flour, stock, and milk until smooth. Place over medium heat; cook, whisking, for 3 minutes, or until sauce is hot and thickened. Stir in cheeses, mustard, and salt and pepper; cook 1 minute longer, or until cheese melts. Remove from heat.
   4. Toss pasta with cheese sauce. Pour into prepared casserole dish.
   5. To make topping: In a small bowl, stir together all ingredients. Sprinkle over casserole.
   6. Bake in centre of oven for 10 minutes of until golden.


Prepare entire casserole and freeze for up to 1 month or refrigerate for 1 day before baking. Bake for an extra 10 minutes if cold and thaw if frozen before baking.


   • 257 calories
   • 14 g protein
   • 4.5 g fat, total
   • 2 g fat, saturated
   • 40 g carbohydrates
   • 600 mg sodium
   • 8.4 mg cholesterol
   • 1.3 g fibre


Feel free to add some diced cooked chicken, shrimp, or tofu to this recipe.

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