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Recipes

Year of Pulses: Black Bean Pico de Gallo Salsa

BT Calgary | posted Wednesday, Feb 17th, 2016

Pulses_recipe

Black Bean Pico de Gallo Salsa

 

2016 is International Year of Pulses as declared by the United Nations. Take the Pulse Pledge www.pulsepledge.com

 

Ingredients

  • 19 fl oz (540 mL) canned black beans, drained and rinsed
  • 4 medium tomatoes, diced
  • 1 medium sweet onion, diced
  • 2 jalapeno peppers, seeded and diced
  • 1/4 cup (50 mL) lime juice
  • 1/2 cup (125 mL) chopped fresh cilantro
  • salt to taste

Directions

  1. Combine all ingredients in serving bowl and toss to mix.
  2. Refrigerate until ready to serve.

Watch the segment:

 

Courtesy Sue Spicer, www.foodbydesign.ca

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One Pot Greek Chicken Spanakorizo

BT Calgary | posted Thursday, Jan 21st, 2016

 

A recipe for Greek Chicken Spanakorizo with brown rice.

A recipe for Greek Chicken Spanakorizo with brown rice.

Courtesy Sue Spicer  foodbydesign.ca                                                                                                                            PER SERVING (1/4 recipe):

671 calories
19 g fat
5 g saturated fat
137 mg cholesterol
757 mg sodium
67 g carbohydrates
8 g fibre
3 g sugars
54 g protein
% RDI: 20% calcium, 25% iron
8% vitamin A, 35% vitamin C.

Ingredients

  • 1/4 cup (50 mL) lemon juice
  • 2 tbsp (30 mL) lemon zest
  • 2 tbsp (30 mL) olive oil
  • 1/2 tsp (2 mL) each sea salt and pepper
  • 4 bone-in, skin-on chicken breasts or thighs
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) dried oregano
  • 1 tbsp (15 mL) chili flakes
  • 1 1/2 cups (375 mL) USA long grain brown rice
  • 1 1/2 cups (375 mL) chicken broth
  • 1/2 cup (125 mL) dry white wine
  • 4 cups packed baby spinach
  • 1/2 cup (125 mL) crumbled feta
  • 1/4 cup (50 mL) chopped parsley

Method:

  1. In a bowl, combine 2 tbsp lemon juice, 1 tbsp zest, 1 tbsp oil, salt and pepper and chicken.
  2. Marinate in refrigerator for 30 minutes to 1 hour.
  3. Heat a large Dutch oven or deep skillet over medium high heat, sear chicken pieces on both sides to a golden brown; remove to plate.
  4. In same pot sauté onion, garlic, oregano and chili flakes with 1 tbsp oil until onions are softened, stir in rice. Add broth, wine and remaining lemon juice; bring to a boil. Stir in spinach, reduce heat to a low simmer and top with chicken pieces. Cover with a tight fitting lid and cook for 40-45 minutes undisturbed until chicken juices run clear and rice is tender.
  5. Stir in 1 tbsp zest, feta, oregano and parsley just before serving.

Makes 4 servings

 

WATCH THE SEGMENT

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Baked Apple French Toast

BT Calgary | posted Monday, Jan 4th, 2016

Baked Apple French Toast

French Toast is traditionally not very difficult to make but requires a little attention during the cooking. In this recipe, the prep is very minimal as all the ingredients go into one pan at the same time, and because the French Toast is baked instead of fried, you can walk away from it while the oven works its magic.

 

Ingredients:

 

  • 4 slices of multi-grain bread, halved
  • 6 eggs
  • 1/2 cup milk
  • 1/2 cup apple sauce
  • 1 teaspoon vanilla extract
  • 1 tablespoon + of apple pie spice (cinnamon, nutmeg, cloves)
  • Icing sugar to taste

Directions:

 

  1. Preheat your oven to 375 degrees. In a large mixing bowl, combine the eggs, milk, apple sauce, vanilla and spices.
  2. Whisk until fluffy.
  3. Pour 1/3 of the egg mixture into the bottom of a baking dish.
  4. Place bread slices over top and press down to absorb.
  5. Pour the remaining 2/3 of the egg mixture over top and place into the oven.
  6. Bake for 20 minutes until the egg is set and the top of the french toast is lightly browned.
  7. Using a spatula, cut the egg around each slice of toast and remove from the pan.
  8. Serve with a sprinkle of the apple pie spice and icing sugar or use your favorite syrup.

 

Courtesy Easy Peasy Eats easypeasyeats.com

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Dempster’s Bagel Recipes

BT Calgary | posted Wednesday, Nov 25th, 2015

Apple Butter Bagel Recipe

Slow Cooker Apple Butter

Slow Cooker Apple Butter

Ingredients:

  • 5 ½ lbs Apples (peeled, cored & finely chopped)
  • 2 tbsp. Lemon juice
  • 4 cups Sugar
  • 2 tsp. Ground cinnamon
  • ¼ tsp. Ground cloves
  • ¼ tsp. Salt

Method:

  1. Place prepared apples with lemon juice into a slow cooker on high heat and cover.
  2. Cook for 30 minutes
  3. Mix sugar, cinnamon, cloves & salt. Once combined add to apples in slow cooker.
  4. Cook for a further 30 minute on high
  5. Stir and reduce to low heat and remove cover. – continuing to stir occasionally until sauce is reduced to desired thickness (approx. 4 hours).
  6. Served on a Freshly Toasted Cinnamon Raisin Bagel

bagels_2

Moroccan Inspired Cauliflower Dip for Bagel Chips

Moroccan Inspired Cauliflower Dip for Bagel Chips

Ingredients:

  • 1 Cauliflower (diced finely)
  • ¼ cup Vegetable oil
  • 3 tbsp. Tahini
  • 3 tbsp. Lemon juice
  • 3 tbsp. Cilantro (finely chopped)
  • 3 tbsp. Sesame seeds
  • 1 ½ tbsp. Freshly grated ginger
  • 1 ½ tbsp. Ground Coriander
  • Salt to taste

Method:

  1. Preheat oven to 450C.
  2. In a medium mixing bowl toss cauliflower, oil, ginger, coriander & salt. Place on a parchment lined baking sheet and bake for approx. 40 minutes.
  3. Let cool slightly
  4. In a food processor add tahini, lemon juice & cilantro.
  5. Add cooled baked cauliflower and pulse slightly until chunky.
  6. Serve with Bagel Chips & Garnish with sesame seeds.

 

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Gourmet Kid-Friendly Tuna Tomato Melts

BT Calgary | posted Tuesday, Sep 15th, 2015

A quick, easy & healthy protein-rich recipe good for lunch or supper!

tunaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

Courtesy Sarah Remmer, RD

Ingredients:

  • 1 can pole and line chunk light tuna
  • 2 slices whole grain bread (I use sprouted grain)
  • 4 slices fresh tomato (approx. 1 tomato)
  • 1.5 tbsp mayonnaise
  • 1/4 tsp dill, dried
  • 1.5 oz. cheddar cheese, grated or thinly sliced
  • Freshly ground pepper to taste

Instructions:

  1. Preheat oven or toaster oven to a low broil
  2. Open can of tuna, drain water and spoon into a medium size bowl.  Add mayo, dill and pepper.  Using a fork, combine well.
  3. Top both pieces of bread with equal amounts of tuna mixture, top with tomato slices (2 on each) and cheese (evenly distributed between both).
  4. Place open-faced tuna sandwiches on a baking sheet and into the preheated oven for approximately 2 minutes until cheese is melted and slightly golden brown on top (watch carefully so that it doesn’t burn!).
  5. Allow two to three minutes to cool.  Serve with raw veggies and dip or sliced fresh fruit.

Enjoy!

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Hummous Tuna Salad in Avocado bowl

BT Calgary | posted Wednesday, Aug 12th, 2015

MAKES 1 SERVING
Got food sensitivities? Try this delicious, healthy food-swap.

Ingredients:

  • 2.5 oz tuna packed in water, drained
  • 1 small carrot, cut into small chunks
  • 1 small stalk of celery, cut into small chunks
  • 2 tablespoons hummus*
  • 1 teaspoon dried dill weed (or 1 tablespoon fresh)
  • juice of 1/2 lemon
  • cracked black pepper, to taste
  • 1 Avocado halved, and pit removed

Method:

  1. Mix all ingredients except avocado, leaving a teaspoon of lemon juice to put on Avocado.
  2. Fill Avocado halves with tuna salad and enjoy.
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Dempster’s Sundried Tomato Bagel ‘Toad in the Hole’

BT Calgary | posted Tuesday, Jul 28th, 2015

Courtesy Dempsters.ca

Ingredients:

  •         4 Whole               Dempsters’ Sundried Tomato Bagels (halved)
  •         2 tbsp                    Unsalted butter
  •         8                             Eggs
  •         ½ tsp                    Salt
  •          ½ tsp                   Pepper (fresh ground)
  •         ½  cup                  Cream  cheese

Method:

  1. Preheat oven to 400 degrees.
  2. Enlarge holes to 1 inch in diameter in your bagel (this is easier once halved).
  3. Butter centre cut of bagel.
  4. Place bagel halves buttered side down in medium high frying pan until golden brown (approx 2 minutes).
  5. Once golden brown transfer all of the bagel halves cut side down on to a parchment lined baking sheet.
  6. Break an egg into center of each bagel half and season with  salt and pepper to taste.
  7. Finally place a ‘dollop’ of cream cheese over each egg and place eggs in preheated oven for approximately 10 minutes or until eggs are to your preferred doneness.

 

Chef’s Tips:                 Base of hole can also be filled with sausage, spinach or bacon before adding the egg.   A pre-toasted bagel spread with cream cheese topped with cooked sausage patty pressed with plate can be topped with a already fried egg.

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Road Trip Snacks: Roasted Chickpeas

BT Calgary | posted Tuesday, Jun 23rd, 2015

chickpeas

Healthy Road Trip Snacks: Roasted Chickpeas

Courtesy Vincci Tsui, RD

Ingredients

  • 1 can (19 fl oz/540 mL) chickpeas, preferably no-salt-added, drained and rinsed
  • 1 Tbsp (15 mL) olive oil
  • Dried herbs, spices, salt and pepper, to taste

 

Directions

  1. Preheat oven to 400˚F.
  2. Spread chickpeas in a single layer on a plate lined with paper towel and allow to dry well.
  3. Transfer the chickpeas to a rimmed baking sheet and toss with olive oil and desired seasonings.
  4. Spread the chickpeas out again in a single layer and roast in preheated oven for about 30-40 minutes, stirring occasionally, until crisp.
  5. Makes about 2 cups

 

Nutrition Information (per 1/2 cup, plain)

150 calories, 4 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 21 g carbohydrate (4 g fibre, 3 g sugar), 8 g protein, 250 mg sodium.

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