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Braised Beef Curry

BT Calgary | posted Friday, Apr 8th, 2016



  • 500 g boneless Canadian Beef Blade or Shank, cut into 1-1/2 inch cubes, trimmed
  • Salt and pepper
  • Canola oil
  • 1 large onion, cut lengthwise into wedges
  • ½ inch piece unpeeled gingerroot, thinly sliced
  • 1/3 cup chicken broth
  • 2 tbsp green curry paste
  • 1 can (400 mL) coconut milk
  • 1 EACH: carrot and sweet pepper, cut into 1-inch chunks
  • ½ cup halved green beans
  • ½ cup coarsely chopped kale


1 Season beef cubes all over with salt and pepper. Heat a splash of oil in a heavy Dutch oven or cast iron roaster over medium-high heat until sizzling; add half the beef and brown all over in 2 batches. Remove from pan; set aside.

2 Add onion and gingerroot to pan; sauté until just softened. Stir in broth, scraping up brown bits from bottom of pan. Stir in curry paste and coconut milk. Add reserved beef and any juices.

3 Cover tightly; cook in a 325°F oven for 1-1/2 hours. Add carrot, sweet pepper and green beans; cook for another 20 to 30 minutes, until veggies are tender. Remove slices of gingerroot and stir in kale. Serve spooned over steamed rice.

Courtesy canadianbeefcentreofexcellence.ca

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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!


Courtesy Sarah Remmer, RD


  • 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


  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.


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Southern Fried Chicken

BT Calgary | posted Monday, Apr 13th, 2015

Southern Fried Chicken

(yields 4 portions)


Day Before

  • 1 Chicken, Cut into 8 pieces
  • 1 L Buttermilk
  • 2 Tbsp. Blackening Spice

Mix all ingredients together in reseal able container. Marinate in mixture for 12 hours minimum and 16 hour maximum.

Flour Dredge

  • 1 ½ C All Purpose Flour

1 Tbsp. each for the following:

  • Black Pepper
  • Ground Cumin
  • Dried Oregano
  • Onion Powder
  • GarlicPowder
  • Cumin
  • Chili Powder
  • Paprika
  • Thyme
  • Cayenne
  • Pepper
  • Dry Mustard
  • Tarragon
  • 2 Tbsp. Salt, Kosher Preferred

Combine all ingredients and mix well.


  • 8 Marinated Chicken Pieces
  • 4 Egg, Whites, Whipped till frothy
  • Flour Dredge



  1. Pre heat deep fryer to 325F or shallow fry in cast iron pan at approximately same temperature.
  2. Starting with the flour mixture dip chicken pieces first in flour dredge covering evenly, then into the whipped egg white, then back into flour dredge and finally place in hot oil.
  3. Continue frying chicken until golden brown and an internal temperature of 170F is reached, drain on paper towel and enjoy.
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