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Balsamic Glazed Pork with Lentils

BT Calgary | posted Wednesday, Apr 29th, 2015

Adapted from Real Simple. Makes 4 servings.

2 1/2 cups water
1 cup green or brown lentils, rinsed
2 Tbsp (30 mL) brown sugar
2 Tbsp (30 mL) balsamic vinegar
3 Tbsp (45 mL) olive oil, divided
570 g (1 1/4 lb) pork tenderloin, trimmed
1/4 tsp (1 mL) salt, plus more, to taste
1/4 tsp (1 mL) pepper, plus more, to taste
2 stalks celery, thinly sliced
1 apple, such as Gala, Fuji or Ambrosia, chopped
1/4 cup chopped fresh parsley
2 Tbsp (30 mL) lemon juice

Preheat oven to 400˚F.

In a medium saucepan, bring water to a boil over high heat. Add lentils. Reduce heat and simmer, covered, until most water has been absorbed and lentils are soft. If the lentils are still a bit chewy, add a bit of water and continue to simmer. Drain and rinse under cool water to help cool the lentils. (Or, you can skip this step and drain and rinse a 540 mL can of lentils instead.)

While the lentils are cooking, whisk together brown sugar and balsamic vinegar. Set aside. In a large, oven-safe skillet, heat 1 Tbsp olive oil over medium-high heat. Season pork with 1/4 tsp each of salt and pepper. Cook, turning occasionally, until browned, about 6 to 8 minutes. Place the pork in the preheated oven and roast, basting with balsamic glaze twice during the last 5 minutes, until a meat thermometer inserted in the thickest part of the tenderloin reads 155˚F (68˚C), about 10-12 minutes. Let rest for 5-10 minutes before slicing.

In a medium bowl, toss cooled, cooked lentils with celery, apples, parsley, lemon juice and remaining 2 Tbsp olive oil. Season with salt and pepper, to taste. Place an equal amount of lentil salad on each plate, top with sliced pork and any pan drippings.

Nutrition information (per serving): 475 calories, 13 g fat (2 g saturated, 0 g trans), 92 mg cholesterol, 44 g carbohydrate (16 g fibre, 14 g sugar), 42 g protein, 241 mg sodium, 1.4 mg vitamin B6

White Bean & Spinach Curry

BT Calgary | posted Wednesday, Apr 29th, 2015

Adapted from Taste.com.au. Makes 4 servings, about 1 1/2 cups each

1 Tbsp (15 mL) canola oil
1 large onion, roughly chopped
1 red pepper, roughly chopped
1/4 cup (60 mL) curry powder or curry paste (I like using garam masala)
1 can (400 mL/14 fl oz) coconut milk
1/3 cup (85 mL) water or low-sodium broth
1 can (540 mL/19 fl oz) cannellini beans or navy beans, preferably no-salt-added, drained and rinsed
142 g (5 oz) baby spinach
1/4 cup (60 mL) pumpkin seeds, for garnish

Heat canola oil in a medium saucepan over medium heat. Add onion and red pepper. Cook, stirring, until vegetables are softened, about 3 to 4 minutes. Add curry powder or paste. Cook, stirring, until aromatic, about 30-60 seconds.

Add coconut milk and water or broth and bring to a boil. Add beans and reduce heat to medium-low. Let simmer for about 4 to 5 minutes. Stir in spinach until just wilted. Season with salt and pepper to taste. Ladle into 4 separate bowls and serve garnished with pumpkin seeds.

Nutrition information (per serving, made with water): 445 calories, 28 g fat (20 g saturated, 0 g trans), 0 mg cholesterol, 37 g carbohydrate (10 g fibre, 4 g sugar), 15 g protein, 264 mg sodium, 195 mg magnesium.

Sesame-Maple Roasted Tofu & Kale

BT Calgary | posted Wednesday, Apr 29th, 2015

Adapted from EatingWell magazine. Makes 4 servings, about 1 1/2 cups each.

350 g extra-firm tofu, rinsed, patted dry, and cut into 1″ cubes
1 medium red onion, thickly sliced
2 tsp (10 mL) canola oil
2 tsp (10 mL) sesame oil
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) freshly ground black pepper
1 Tbsp (15 mL) tahini
1 Tbsp (15 mL) low sodium soy sauce
2 tsp (10 mL) maple syrup
1 tsp (5 mL) cider vinegar
1/2 bunch of kale, stems removed and leaves roughly chopped
1 Tbsp (15 mL) sesame seeds

Preheat oven to 450°F.

Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread in a single layer on a large baking sheet and roast for 15 to 20 minutes, turning once, or until the tofu is lightly golden on top and the onions are browning in spots.

Meanwhile, whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add kale and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the kale is soft and slightly browned on the edges, about 8 to 10 minutes.

Nutrition information (per serving): 190 calories, 11 g fat (2 g saturated, 0 g trans), 0 mg cholesterol, 14 g carbohydrate (3 g fibre, 4 g sugar), 11 g protein, 325 mg sodium, 295 mg calcium.

Strongbow Steamed Mussels

BT Calgary | posted Monday, Apr 27th, 2015

Serves 2-4

Chef Mel LaFleur
The Libertine Public House

1 lb. fresh Salt Spring Island or PEI Mussels

1 Tbsp. Butter
2 cloves fresh garlic – chopped
1 fennel bulb – trimmed, thinly sliced
2 slices double smoked bacon – diced
1 orange – peeled, diced
1 can Strongbow Cider

1 pinch of kosher salt
1 pinch of black pepper

1 Tbsp. fresh chives – chopped


Heat the butter in a sauté pan over medium high heat, then add the bacon and cook for a few minutes until crispy. Add in the garlic and fennel and sauté for another two minutes. Add the fresh mussels and season with salt and pepper. Pour the Strongbow over the mussels, then season with salt and pepper, and add the orange. Cover the mussels with a pan or another sauté pan and let steam for approximately five minutes.

Take the lid off, and ensure that all the mussels have opened. If not, discard unopened ones and do not eat. Also discard any that have been broken or chipped. Transfer the mussels to a large dish, and pour all the liquid over top. Garnish with chopped chives and serve with your favourite bread for dipping!

Lemony goat cheese-stuffed artichokes

Cityline | posted Monday, Apr 27th, 2015

Lemony goat cheese-stuffed artichokes


  • 2 artichokes, about 225 g each
  • 1 tsp lemon juice
  • 130-g pkg goat cheese
  • 1 tbsp finely chopped mint
  • 1 tbsp finely chopped basil
  • 2 tsp lemon zest
  • 2 slices white bread
  • 2 tbsp melted butter, divided
  • 1/4 tsp salt


Line a baking sheet with foil.

Trim and lightly peel stems of artichokes. (Do not cut off stems.) Discard any small discoloured leaves around base of the stem. Cut 1 in. off tops of artichokes using a serrated knife. Using clean kitchen scissors, cut 1/4 in. off tips of spiky leaves around artichokes. Slice each artichoke in half lengthwise. Using a melon baller, scoop out the chokes. Discard any spiky inner leaves. Brush cut edges immediately with lemon juice to prevent browning.

Pour water into a large pot until it reaches 1 in. up the sides. Boil over high, then add artichokes, cut-side up. Reduce heat to medium-low. Simmer, covered, flipping halfway through, until tender, 12 to 15 min. Drain well.

Preheat broiler.

Mash goat cheese with mint, basil and lemon zest in a small bowl until smooth. Season with fresh pepper.

Whirl bread in a food processor until coarse crumbs form. It should measure 1/2 cup. Transfer to a small bowl. Stir in 1 tbsp butter until crumbs are moist.

Arrange artichokes, cut-side up, on prepared sheet. Brush with remaining 1 tbsp butter. Sprinkle with salt. Season with fresh pepper. Divide goat cheese mixture among artichokes. Sprinkle evenly with bread crumb mixture.

Broil in centre of oven until tops are golden, about 1 min. Serve warm.

Serves 4 | Per serving 175 calories, 8 g protein, 8 g carbs, 13 g fat, 2 g fibre, 373 mg sodium. Good source of vitamin A.


Curtis Stone’s piri piri chicken with slaw

BT Toronto | posted Wednesday, Apr 22nd, 2015


6  large red Fresno chilies, (about 5 ounces), coarsely chopped

4 red Thai chilies, stemmed

5 garlic cloves

2 1/2 tsp kosher salt

2/3 cup olive oil

1 pound boneless, skinless chicken thighs, cut into 2 to 3 pieces each

 Bamboo skewers, soaked in water for at least 1 hour, or metal skewers

 grilled flatbreads or 4 purchased naan


1/4 small head green cabbage, very thinly sliced (about 2 1/2 cups)

1/4 English (hothouse) cucumber, halved lengthwise and thinly sliced

1/4 white onion, very thinly sliced

1/4 cup loosely packed mint leaves, thinly sliced

1 tbsp finely grated lime zest

2 tbsp extra-virgin olive oil

 Kosher salt


  • To prepare the piri piri chicken, in a food processor, blend the chiles, garlic, vinegar, and salt until smooth. With the machine running, gradually add the oil.
  • In a large bowl, toss the chicken with 2/3 cup of the piri piri mixture to coat. Cover and refrigerate for at least 30 minutes, and up to 1 day. Refrigerate the remaining piri piri sauce.
  • Prepare a grill for high heat. Thread the chicken pieces onto skewers. Grill the skewers, turning frequently and basting with 1/3 cup of the remaining piri piri sauce, for about 12 minutes, or until the chicken is cooked through and charred in spots.
  • Meanwhile, to make the slaw, in a large bowl, combine the cabbage, cucumber, onion, and mint. In a small bowl, whisk the lime zest and juice with the oil to blend. Toss the cabbage mixture with enough dressing to coat. Season to taste with salt.
  • To serve, divide the chicken skewers, slaw, and flatbreads among four plates. Serve the remaining piri piri sauce alongside.

The chicken can be marinated for up to 1 day.

Spaghetti Squash with Kale Pesto

BT Calgary | posted Tuesday, Apr 21st, 2015





  • 1 spaghetti squash (about 2 lb), halved lengthwise and seeded
  • 1 tbsp canola oil
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1/2 cup Kale Pesto (recipe follows)
  • Freshly grated Parmesan cheese*


  1. Preheat oven to 400ºF.
  2. Brush cut sides of squash halves with oil.  Sprinkle with salt and pepper.
  3. Place squash halves, cut side down, in a parchment paper-lined rimmed baking sheet.
  4. Bake, turning squash halves over after 20 minutes, until squash is tender, about 40 minutes.
  5. When cool enough to handle, use a fork to pull squash strands free from shell halves; discard shell halves.  There should be about 4 cups squash.
  6. Transfer squash to a bowl.  Add Kale Pesto and toss to combine.
  7. Serve topped with Parmesan cheese.  Serves 6.


Nutritional analysis per serving: 127 calories, 10.2 g fat, 2.1 g protein, 8.4 g carbohydrate, 2 g fibre, 144 mg sodium

*Ingredient not included in nutritional analysis.



Kale Pesto


  • 1 cup coarsely chopped kale leaves
  • 1/4 cup fresh basil leaves
  • 1/4 cup fresh parsley leaves
  • 1/4 cup extra-virgin olive oil
  • 3 tbsp slivered almonds, toasted
  • 3 tbsp freshly grated Parmesan cheese
  • 1 tbsp fresh lemon juice
  • 1 clove garlic, chopped



1. Place all ingredients in a blender; purée until almost smooth.  May be refrigerated for up to 3 days or frozen for up to 1 month.  Makes about 3/4 cup.

Courtesy Atco Blue Flame Kitchen

Nutritional analysis per 1 tbsp serving:  58 calories, 5.7 g fat, 1 g protein, 1.3 g carbohydrate, 0.4 g fibre, 22 mg sodium

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Thai Beef Salad

BT Calgary | posted Wednesday, Apr 15th, 2015

(Yield 12 portions)


  • 1.5lb Beef Tenderloin, Cooked Medium Rare and Cooled (could use leftover chicken or seafood)
  • 6 Cloves Garlic, Minced
  • ¼ C Mint leaves
  • 6 Green Chilies Sliced Into Rings
  • 1 Onion, Julienne
  • 1 Lime, Juice Only
  • 3 Tbsp. Fish Sauce
  • TT rock salt and cracked black pepper


  • 12 pieces of lettuce or Belgium Endive leaves
  • 12 tomato slices
  • 6 green onions cut on the bias
  • 9 sprigs of cilantro, chopped


1. Slice the meat into thin slices and mix it with the garlic, mint, chili, onions, lime, fish sauce and seasoning. Allow it to sit for one hour in the refrigerator to retain the flavors.

2. Serve the beef on a bed of lettuce and garnish with tomatoes. Sprinkle the green onions and cilantro on top. Finish it with rock salt and cracked black pepper.


Courtesy SAIT Culinary Campus

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