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Recipes

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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Road Trip Snacks: Kale Chips

BT Calgary | posted Tuesday, Jun 23rd, 2015

kale

Healthy Road Trip Snacks: Kale Chips

Courtesy Vincci Tsui, RD

 

Ingredients

  • 1 bunch (about 8 oz/227 g) kale, washed and dried well, tough stems removed, ripped into 1-2″ pieces
  • 1 tbsp (15 mL) olive oil
  • ½ tsp (2 mL) salt
  • Other seasonings (i.e. cumin, smoked paprika, chili powder, lemon juice, nutritional yeast, etc.), optional

Directions

  1. Preheat oven to 375˚F
  2. Spread kale in a single layer on baking sheet. Drizzle with olive oil.
  3. Bake for 10-12 minutes, giving it a gentle toss halfway through.
  4. Remove from oven and sprinkle with salt and/or your favourite seasonings before serving.
  5. Makes 4 servings

 

Nutrition Information (per serving)

60 calories, 4 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 6 g carbohydrate (1 g fibre, 0 g sugar), 2 g protein, 315 mg sodium.

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Road Trip Snacks: Tzatziki

BT Calgary | posted Tuesday, Jun 23rd, 2015

carrots&dipping

Healthy Road Trip Snacks: Tzatziki with veggies

Courtesy Vincci Tsui, RD

 

Ingredients

  • ½ English cucumber, grated
  • 1 cup (250 mL) low-fat plain Greek yogurt
  • ¼ cup (60 mL) fresh dill, roughly chopped
  • 2 cloves garlic, crushed
  • 1 tbsp (15 mL) olive oil
  • 1 tbsp (15 mL) lemon juice
  • Salt and pepper, to taste

 

Directions

 

  1. Place the grated cucumber into a clean tea towel or several layers of cheesecloth and squeeze as much liquid out as possible. Set aside.
  2. Place yogurt, dill, garlic, olive oil and lemon juice into food processor or blender. Pulse until ingredients are combined.
  3. Stir in grated cucumber and add salt and pepper to taste.
  4. Makes about 2 cups

 

Nutrition information (per 1/2 cup)

105 calories, 5 g fat (1 g saturated, 0 g trans), 3 mg cholesterol, 11 g carbohydrate (2 g fibre, 6 g sugar), 5 g protein, 50 mg sodium.

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Roasted Garlic & Red Pepper Hummus

BT Calgary | posted Tuesday, Jun 23rd, 2015

Roasted Garlic & Red Pepper Hummus

Courtesy Vincci Tsui, RD

Makes about 3 1/2 cups

 

Ingredients

1 head garlic

1 red pepper

1 can (540 mL/19 fl oz) chickpeas, or 2 cups cooked

2 Tbsp tahini

Zest and juice of 1 lemon

1 tsp cumin

¼ cup olive oil

Water (optional)

Salt and pepper, to taste

 

Directions

Preheat oven to 400˚F.

Cut the top off the garlic, exposing cloves. Drizzle with olive oil and wrap in aluminium foil. Roast in oven until garlic is golden and flesh is soft, about 30-40 minutes.

Meanwhile, roast the red pepper next to garlic or on a gas stove top, until skin is black. Place in a zipper-lock bag (or a bowl with saran wrap on top) – the steam will help make the skin easier to remove – until the red pepper is cool enough to handle. Discard skin and seeds.

Place flesh from roasted garlic, roasted red pepper, chickpeas, tahini and lemon zest and juice, and cumin into the bowl of a food processor or blender. Process ingredients until blended. While the food processor or blender is running, drizzle in olive oil and/or water until desired consistency is reached. Season to taste.

Keeps in refrigerator for 4-7 days or in freezer for 3-4 months.

Nutrition information (per 1/2 cup)

190 calories, 10 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 20 g carbohydrate (4 g fibre, 1 g sugar), 5 g protein, 250 mg sodium.

 

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Portobello mushrooms 101

Chatelaine | posted Saturday, Jun 20th, 2015

Large portobello mushrooms are almost always on my weekly grocery list. A perfect stand-in for meat, they are really mature cremini mushrooms which can have caps from four to six inches wide. Their deep umami flavour (the fifth basic taste after salty, sweet, bitter and sour) is so robust that they don’t need as much salt. It’s a substantial vegetable – perfect for use in vegetarian dishes.

Select portobellos with firm, unblemished caps, then turn them over to check the gills (the dark brown feathery structure underneath). If they are dry, it means they’re fresh. If moist (or slimy) they’ve begun to spoil. Take them home and keep them in a paper bag before refrigerating. The bag will keep them dry up to 5 days.

Before cooking, cut off and discard the stem, which can be woody. Use a spoon to scrape off those gills because they can discolour other ingredients. Wipe the cap with a damp paper towel or just brush off any dirt. Cut in half, then thinly slice for stir–fries or keep whole if roasting or grilling.

A single portobello mushroom can contain more potassium than a banana, plus other nutrients such as vitamin C & D, iron and selenium. They are also low in fat, calories and carbs. They’re great stuffed or in fajitas and salads.

Herb-marinated grilled chicken salad

BT Calgary | posted Thursday, Jun 18th, 2015

The yogurt marinade keeps lean chicken breast moist and tender. The fresh herbs really boost the flavour. This main course salad adds a nice twist to dinner any time of year.

Ingredients

  • 1 1/2 cup (375 mL) 2% plain yogurt
  • 1 1/2 cups (375 mL) 2% plain yogurt
  • 1/4 cup (50 mL) chopped fresh parsley
  • 1 tbsp (15 mL) chopped fresh chives
  • 2 tsp (10 mL) chopped fresh rosemary or thyme
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 small boneless skinless chicken breasts, each about 4 oz (125 g)
  • 2 tbsp (30 mL) olive oil, preferably extra virgin
  • 8 cups (2 L) torn romaine lettuce
  • 1 sweet red pepper, chopped
  • 1/2 English cucumber, sliced


Directions

  1. In a bowl, whisk together yogurt, parsley, chives, rosemary and pepper. Pour 1/2 cup (125 mL) into a shallow dish and add chicken breasts, turning to coat. Cover dish and refrigerate chicken for at least 30 minutes or for up to 1 day. Cover and refrigerate remaining yogurt dressing separately.
  2. Preheat barbecue grill to medium or preheat broiler or grill pan on the stove-top. Remove chicken from marinade, discarding remaining marinade. Grill chicken (or broil or cook in grill pan), turning once, for 4 to 5 minutes per side or until no longer pink inside. Transfer to a cutting board and let rest for 5 minutes. Cut chicken crosswise into thin slices.
  3. Just before serving, combine lettuce, red peppers and cucumbers in a large bowl. Whisk olive oil into reserved yogurt dressing and pour over vegetables; toss gently to coat. Arrange on serving plates and top with sliced chicken.
Nutritional information
per serving Top 5 nutrients
  • Calories: 293
Nutrient % of daily value
  • Protein: 33 g
  • Calcium
20 % / 220 mg
  • Carbohydrates: 13 g
  • Selenium
87 %
  • Total fat: 12 g
  • Vitamin C
83 %
  • Fibre: 3 g
  • Folate
75 %
  • Sodium: 454 mg
  • Vitamin B6
64 %

 

Courtesy Sarah Remmer, Nutritionist dairygoodness.ca/getenough/recipes

 

Herbed dipping sauce

BT Calgary | posted Thursday, Jun 18th, 2015

Herbed dipping sauce

Grilled_veg

Make this into a tasty side dish or appetizer by serving with grilled vegetables.

 

Ingredients

  • 1 cup (250 ml) 1% plain yogurt
  • 2 tbsp (30 ml) fresh rosemary, finely chopped
  • 1 garlic clove, minced
  • 1/2 tsp (2 ml) ground cumin
  • Salt and pepper to taste

 

Directions

  1. Combine all the ingredients.
  2. Refrigerate for at least one hour to let flavours blend.
  3. Serve with grilled vegetables.

 

Nutritional information
per serving (15 mL/1 tbsp) Top 5 nutrients
  • Calories: 10
Nutrient % of daily value
  • Protein: 1 g
  • Calcium
2 % / 20 mg
  • Carbohydrates: 1 g
  • Vitamin B12
3 %
  • Total fat: 0 g
  • Riboflavin
1 %
  • Fibre: 0 g
  • Phosphorus
1 %
  • Sodium: 17 mg
  • Zinc
1 %

 

Courtesy Sarah Remmer, Nutritionist dairygoodness.ca

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Chicken Souvlaki Pitas

BT Calgary | posted Thursday, Jun 18th, 2015

ChickenSalad

This quick and easy recipe provides all the enjoyment of souvlaki without all the work of assembling skewers. Serve with a crisp dark-green leafy salad on the side.

 

 

Ingredients

  • 1 tbsp (15 mL) butter
  • 2 garlic cloves, minced
  • 1 onion, halved and thinly sliced
  • 1 tsp (5 mL) dried oregano
  • Salt and pepper, to taste
  • 1 lb (450 g) boneless skinless chicken breast, cut into 1-inch (2 1/2 cm) pieces
  • 2 tbsp (30 mL) all-purpose flour
  • 1 1/2 cups (375 mL) Milk
  • Grated zest of 1 lemon
  • 8 3 1/2-in (9 cm) whole wheat pitas or
  • 4 6-in (15 cm) whole wheat pitas
  • 1 cup (250 mL) diced English cucumber, (about 1/4)
  • 1/2 cup (125 mL) plain yogurt
  • 2 chopped tomatoes


Directions

  1. In a large skillet, heat butter over medium-high heat. Add garlic, onion, oregano and 1 mL (1/4 tsp) pepper and sauté for about 3 minutes or until softened and starting to brown. Add chicken and sauté for about 5 minutes or until lightly browned.
  2. Whisk flour into milk and whisk into skillet; stir in lemon zest. Cook, stirring often, for about 5 minutes or until sauce is thickened and chicken is no longer pink inside. Season to taste with salt and pepper.
  3. Meanwhile, toast or heat pitas. In a bowl, combine cucumber and yogurt. Spoon chicken and sauce on top of pitas in open-face style, dollop with cucumber yogurt and sprinkle with tomatoes.

Courtesy Sarah Remmer, Nutritionist dairygoodness.ca

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