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Month: September 2017

Ethnicity > Canadian 0

Scalloped Potatoes

Kid Approved: Using chicken broth instead of milk or cream helps keep the fat content in check in this traditionally higher-fat side dish. Makes 8 servings Preheat oven to 325 F (160 C) 10-cup (2.5 L) casserole dish, greased   5 large Yukon gold potatoes (about 1-3/4 lbs/875 g), peeled, and cut crosswise into 1/4-inch (0.5 cm) slices 3/4 cup […]

Beverages & Ices 0

Banana Split Smoothie

Kid Approved: Classic banana split flavours blend together to make a smooth and refreshing beverage. 2 cups 1% chocolate milk 2 cups low-fat strawberry flavoured yogurt 1 cup frozen unsweetened strawberries 1 banana In a blender, combine chocolate milk, yogurt, strawberries and banana; puree until smooth. Pour into glasses and serve immediately. Variation: Use white milk instead of chocolate milk. […]

Ethnicity > Italian 0

Mini Meatball Soup

Kid Approved: This soup tastes like spaghetti and meatballs and contains foods from three or four food groups in Eating Well with Canada’s Food Guide. Add a cold glass of milk to complete the meal. Meatballs: 8 oz lean ground beef 8 oz lean ground pork 2 cloves garlic, minced 1 egg 1/3 cup fine dry bread crumbs 1 tsp […]

Gluten-free 0

Slow Cooker Turkey Wild Rice Soup

Dorraine could not find a low-sodium turkey soup recipe for her slow cooker so she created one herself. As the wonderful aromas start to fill the kitchen, you’ll say, “It smells like turkey dinner!” Makes 8 to 10 servings 2 tsp canola oil 1 lb lean ground turkey 1 clove garlic, minced 1 cup coarsely chopped onion 1 cup coarsely […]

Desserts 0

Chocolate Lava Cupcake Tower

Who doesn’t like chocolate? Enjoy this impressive tower at your next birthday celebration. Tip: If you use paper cups in the muffin pan, remove them from cupcakes before assembling the tower. Makes 12 cupcakes; Serving size: 1 cupcake preheat oven to 350 F (180 C) 12 cup muffin pan, lightly greased or lined with paper cups   1 cup all-purpose […]

Ethnicity > European 0

Braised Red Cabbage

A lovely German woman once said that braised red cabbage should only have seven ingredients: butter, apple, onion, cabbage, brown sugar, cider vinegar and spice. And when Corrine prepares this recipe, from her mom, that’s exactly what she uses. But she does usually add some salt: “I guess that’s cheating, as it makes eight ingredients.” This flavor and aroma is […]

Ethnicity > American 0

Spicy Brown Rice Jambalaya

Jambalaya is a dish native to New Orleans, developed from the traditional Spanish dish paella. Makes 8 servings 2 tsp canola oil 1 lb lean hot turkey sausages, cut into 1-inch (2.5 cm) pieces 1 jalapeno pepper, seeded and finely chopped 1 cup chopped red onion 1 cup chopped green bell pepper 1 cup chopped red bell pepper 1 cup […]

Ethnicity > Mexican 0

Chicken Mole

Mole is a traditional Mexican sauce made with plenty of chile peppers and other spices, as well as a bit of Mexican chocolate, which gives mole its distinctive flavor. Serving idea: Serve over brown rice or with warmed whole wheat tortillas for dipping. Makes 6 servings 2 lbs boneless skinless chicken thighs Pinch salt Pinch freshly ground black pepper 2 […]

Gluten-free 0

Fruity Sauteed Chicken

This dish uses the natural juices from fruit to lend a delicate flavour to the tender chicken. It’s a great example of how to include more fruit in your diet throughout the day. Serve over cooked whole wheat couscous or brown rice. Makes 4 servings 8 boneless skinless chicken thighs Salt and freshly ground black pepper 2 tsp canola oil, […]

Ethnicity > Canadian 0

Chicken Tortellini Soup

Using half broth and half water in this soup helps keep the amount of sodium in check. Makes 8 servings 1 tbsp canola oil 2 cups coarsely chopped mushrooms 1 cup coarsely chopped onion 1 cup coarsely chopped carrots 1/2 cup coarsely chopped zucchini 3/4 cup finely chopped red bell pepper 3 cloves garlic, minced 28 oz/796 ml diced tomatoes […]

Beverages & Ices 0

Berry Smoothie

Makes 3-1/2 to 4 cups I Serving size: 1 cup 1 banana, broken into chunks 2 cups mixed frozen berries (strawberries, blueberries, blackberries, raspberries) 1 cup low-fat strawberry flavoured yogurt 1 cup unsweetened orange, strawberry and banana juice In blender, on high speed, blend banana, berries, yogurt and juice for 30 seconds or until smooth. Nutrients per serving: Calories: 153 […]

Breakfasts & Brunches 0

Pumpkin Pancakes

Kid Approved: Both kids and adults love the spiced pumpkin taste of these pancakes – it’s sort of like pumpkin pie for breakfast. They are delicious on a fall morning, topped with warm, spiced applesauce. Makes eighteen 3- to 4-inch pancakes; Serving size: 2 pancakes 1 cup all purpose flour 1 cup whole wheat flour 3 tbsp lightly packed brown […]

Ethnicity > Asian 0

Sauteed Bean Sprouts

4 to 6 servings I Preparation time: 25 minutes I Difficulty: average 500 g (1 lb) fresh bean sprouts 3 tablespoon olive oil 3 spring onions, chopped 2 garlic cloves, crushed 2 tbsp fresh ginger, chopped 1/2 green pepper, diced 1/2 red pepper, diced Salt and freshly ground black pepper 2 tbsp soy sauce 1 tbsp sesame oil 1 tbsp […]

Ethnicity > East Indian 0

Indian Basmati Rice

Serves 10 I Preparation time: 1 hour I Difficulty: Easy 1 kg (5 cups) basmati rice 125 ml (1/2 cup) olive oil 1 tbsp garlic, finely chopped 160 g (1 cup) onions, finely chopped 1 tbsp cumin seed 1 tbsp caraway seeds 1 tbsp coriander seeds 6 cardamom seeds 1 cinnamon stick 1 L (4 cups) chicken or vegetable stock […]

Beverages & Ices 0

Aromatic Indian Tea

In India this tea is called chai, and is part of a daily ritual for most inhabitants. To open the cardamom seeds, simply crush them with the flat side of a large knife. 2 litres I Preparation time: 20 minutes I Difficulty: Easy 1.5 litres (6 cups) water 8 slices fresh ginger 12 whole cloves 1 star anise 1/4 teaspoon […]