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Recipes

Pomegranate and spice beef wraps

Chatelaine | posted Tuesday, Aug 18th, 2015

TOTAL 35 MIN | SERVES 4

INGREDIENTS

1 bunch radishes, cut into thin matchsticks
1 tsp salt, divided
1/4 cup rice vinegar
1 tbsp granulated sugar
1 tbsp water
1 tsp olive oil
2 onions, finely chopped
1 red bell pepper, finely chopped
2 garlic cloves, minced
750 g lean ground beef
1 1/2 tsp cumin
1 1/2 tsp cinnamon
1 cup pomegranate juice
156-mL can tomato paste
1/2 cup finely chopped dried apricots
8 leaves iceberg lettuce
1/4 cup chopped parsley

INSTRUCTIONS

  • STIR radishes with 1/2 tsp salt in a medium bowl. Let stand for 5 min. Rinse with cold water. Drain well. Toss with rice vinegar, sugar and water in the same bowl. Refrigerate until ready to serve.
  • HEAT a very large frying pan over medium-high. Add olive oil, then onions, red bell pepper and garlic. Cook until onions are soft, 3 to 4 min. Crumble in ground beef, breaking up meat while stirring. Sprinkle with cumin, cinnamon and remaining 1/2 tsp salt. Cook, stirring occasionally, until no pink remains, 4 to 5 min. Stir in 1 cup pomegranate juice and 156-mL can tomato paste. Boil, then reduce heat to medium-low. Simmer until mixture is thick, 6 to 8 min. Reserve 2 cups of beef mixture for Turkish Pizza. Stir in dried apricots.
  • SEPARATE 8 leaves from 1 head of iceberg lettuce to make lettuce cups. Divide beef mixture evenly among lettuce cups. Sprinkle chopped parsley overtop.

NUTRITION

Calories 319
Protein 21 g
Carbohydrates 29 g
Fat 14 g
Fibre 4 g
Sodium 320 mg
Excellent source of Vitamin C

Honey Bourbon Fruit Salad

BT Calgary | posted Monday, Aug 17th, 2015

good_eats2

Make this salad in the summer when melon is ripe and plentiful. In the fall or winter, be sure to allow fruit to ripen fully before assembling the salad. Berries are another great option and add beautiful color to this fragrant salad.

 

 

Ingredients:

  • 4 cups of fresh fruit such as honeydew, cantaloupe, watermelon or strawberries, cubed
  • ½ cup liquid honey
  • ½ cup bourbon
  • Juice of 1 lime
  • ½ teaspoon dry mustard
  • ½ teaspoon sea salt
  • ½ cup fresh mint, thinly sliced

 

Method:

  1. Combine all the ingredients for the dressing and toss with the fruit until lightly coated, careful not to bruise the fruit.
  2. Let it marinade for 30 minutes (or longer) gently tossing every 10 minutes to circulate the dressing evenly.
  3. Place into individual bowls, sprinkle with mint and serve.

 

If you are not fond of bourbon, rum or brandy is a nice substitute.

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Black Bean Salad

BT Calgary | posted Monday, Aug 17th, 2015

good_eats1

This dish is very versatile as it can be served hot or cold. In the summer serve it as a salad or as a salsa with tortilla chips and in the winter it makes a great filling for tacos or burritos, just add a little cheese and you’re set.

Ingredients:

  • 1 19 oz. can black beans, rinsed
  • 1 cup frozen corn kernels, thawed
  • 1 cup tomatoes, chopped
  • 1 cup bell pepper, chopped
  • 1/2 cup red onion, diced
  • 1/2 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1/2 cup ranch salad dressing
  • 1 tablespoon cumin
  • 1 teaspoon salt
  • Fresh cracked pepper
  • Hot sauce (optional)

 

Method:

  1. Combine ingredients and allow the salad to sit for minimum ½ an hour or longer to blend the flavors.
  2. This salad will keep well in the refrigerator for up to 2 days.

 

Courtesy Theresa Toth,  “Easy Peasy Eats”

Whole Grilled Cornish Hen with Roasted Baby Potatoes

BT Calgary | posted Friday, Aug 14th, 2015

Courtesy Chef Daniel Pizarro of Avec Bistro

Cornish Hen

PREP:

  1. With a pair of kitchen shears, make cuts starting from the back cavity of the hen towards the front on both sides of the back bone to fully remove back bone. Once removed you can start to open the bird.
  2. Make small cuts very gently with a sharp boning or paring knife between the rib cage and the breast meat leading towards the center of the bird. Repeat on both sides until the rib cage and breast bone pull away from the meat.
  3. After you will start removing what’s left of the back bone attached to the thighs using a similar method of cutting between the bone and the meat of the thigh on both sides.
  4. From here we make incisions on both sides of the thigh bone to remove the bone.
  5. Once incisions are made then you will have to just pop the thigh bone out by twisting until it pops out of the socket. Now we are ready to prepare the bird to grill.

Marinade

INGREDIENTS:

  • 3 Cloves Crushed Garlic
  • 1 Lemon Zested
  • 2 Tbsp Olive Oil

PREP:

  1. Mix all ingredients together and rub all over the inside of the bird. Minimum 2 hours and for best results marinate over night.
  2. After marinating 9 pat dry) place skin down on the grill for the marks (about 5 min on high heat) then turn and grill another 8-10 min on medium heat until bird is fully cooked.

Potatoes

INGREDIENTS:

  • 2lbs Baby or Nugget Potatoes
  • 3 Stems of fresh Rosemary
  • 1 Lemon for the Peel and for Seasoning
  • ½ Tbsp Salt
  • 2 Tsp Pepper
  • 2 Tbsp Butter
  • 1 tbsp Honey

Tinfoil

PREP:

  1. Make a pouch out of the tinfoil large enough to hold the ingredients listed.
  2. Start off by lining the bottom with the rosemary.
  3. Lay the washed potatoes on top of the rosemary and add the rest of the ingredients on top of the potatoes.
  4. Close the pouch and place on the grill for about 30-45min at medium heat.
  5. Potatoes should be fork tender and finish by squeezing half the peeled lemon.

Grilled Watermelon Salad

INGREDIENTS:

  • 1 Watermelon
  • ½ Cup Feta Cheese (Crumbled)
  • 1 Cup Loose Arugula
  • 1 Lemon
  • ½ Tbsp Olive Oil
  • Salt and Pepper To Taste

PREP:

  1. Brush the watermelon with olive oil and grill on an angle high heat for 30-40 seconds just for grill marks.  Remove and place on plate.
  2. Dress Arugula with the leftover olive oil, lemon and salt.
  3. Place arugula over the grilled watermelon and top with crumbled feta.
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Quinoa Tabouleh with Chickpeas

BT Calgary | posted Wednesday, Aug 12th, 2015

MAKES 1 SERVING

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

Ingredients:

      • 1.5 cups cooked quinoa
      • 1/2 cup garbanzo beans (chickpeas), rinsed and drained
      • 1/2 cup chopped cucumber
      • 1/2 cup tomatoes, quartered
      • 1/2 lemon, juiced
      • 1 teaspoon olive oil
      • 2 tablespoon fresh chopped parsley
      • Handful of salad greens

Method:

  1. In a medium bowl combine the quinoa, chickpeas, cucumber, and tomatoes.
  2. In a small bowl, whisk together the lemon juice, olive oil, parsley, salt and pepper.
  3. Pour the dressing over the salad and toss together to coat evenly with the dressing.
  4. Line mason jar with salad greens and top with Quinoa Tabouleh salad.
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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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Summer corn-pasta salad

Chatelaine | posted Tuesday, Aug 11th, 2015

PREP 20 MIN | TOTAL 30 MIN |MAKES 8 SERVINGS

INGREDIENTS

1 1/2 cups orecchiette
8 ears husked corn on the cob, broken in half
2 cups shelled edamame
1/4 cup olive oil
3 tbsp white vinegar
2 tbsp lime juice, about 1 lime
1 tbsp honey
1/4 tsp salt
3 green onions, sliced
1 jalapeños, seeded and finely chopped
1/2 cup chopped fresh basil

INSTRUCTIONS

  • COOK pasta in a large pot of boiling water, following package directions but omitting salt, until al dente, about 12 min. Allow plenty of water so that corn and edamame can be added. When pasta has cooked for 10 min, add corn and edamame. Continue cooking for 2 more min. Drain and rinse pasta, corn and edamame under cold running water. Let stand in colander.
  • WHISK oil with vinegar, lime juice, honey and salt in a large bowl. Season with pepper. Slice corn off cobs and add to vinaigrette, along with pasta, edamame, onions and jalapeno. Toss until well coated. Stir in basil. Salad will keep well, covered and refrigerated, up to a day.

NUTRITION

Calories 253
Carbohydrates 36 g
Fat 10 g
Fibre 4 g
Sodium 79 mg

Blueberry Turkey Burgers

BT Calgary | posted Friday, Aug 7th, 2015

Now, you can have as many burgers as you’d like, guilt-free. (Which helps if you’re going to eat a bucket of fries with them.) These turkey burgers are light, lean and packed with B.C. blueberries.

Ingredients:

  • 1 lb lean ground turkey
  • 3/4 cup B.C. blueberries (fresh or frozen), roughly chopped
  • 1/4 cup chopped green onion
  • 1 large egg
  • 1 tbsp whole grain mustard
  • 1 tbsp chopped fresh parsley
  • 2 tsp chopped fresh thyme
  • 1 tsp finely minced garlic
  • 1 tsp paprika
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 2 tsp vegetable oil
  • 3 tbsp barbecue sauce
  • 4 whole grain burger buns

 

Method:

  1. Preheat barbecue to 350°F/175°C.
  2. In a large bowl, combine all ingredients except oil, barbecue sauce and buns, and divide into four 3/4-inch thick patties. Keep refrigerated until ready to cook.
  3. Grease the grill with an oiled paper towel. If cooking over stovetop, heat oil in a heavy bottom pan set over medium-high heat.
  4. Place patties on the grill (or in pan), and cook for approximately 5 to 7 minutes, or until browned. Flip over, reduce the heat to medium-low and finish cooking for another 5 to 7 minutes, or until internal temperature reaches 165°F/75°C.
  5. Brush with barbecue sauce and serve on buns with condiments as desired.
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