Recipes

Chicken Pesto Pasta

 

Chicken Pesto Pasta

A hearty meal made with savoury pesto sauce and a chef's tip for the most tender chicken ever! Recipe by Sue Mah, NutritionSolutions.ca
Print Recipe Pin Recipe
Course Dinner
Servings 6

Ingredients
  

  • 1 lb chicken (about 4-5 chicken thighs or 2 chicken breasts), cut into 1-inch pieces
  • 2 tsp light soy sauce
  • 1 1/2 tsp cornstarch
  • 3 tbsp canola oil, divided (1 tbsp + 2 tbsp)
  • 2 cups sliced mushrooms (about 6-8 large mushrooms)
  • 1 box 410 grams of dried pasta (e.g. penne, farfalle, rotini, gemeilli) [Or substitute with about 7 cups cooked pasta]
  • 1 cup pesto [For convenience, I use store bought jars of De Cecco Pesto (not sponsored)]
  • 1/3 cup sundried tomatoes, drained, sliced
  • salt and pepper to taste
  • fresh basil or parsley for garnish

Instructions
 

  • Prepare the chicken: Add the diced chicken to a bowl. Season with soy sauce and cornstarch. (This is a tip I learned from my chef Dad. The cornstarch and soy sauce help to tenderize the meat. Cornstarch also keeps the meat soft and velvety.) Toss to coat and allow to rest while cooking the pasta and mushrooms.
  • Cook the pasta: Cook pasta according to pasta directions. Reserve 1/2 cup of the cooking water. Drain the pasta, cover and set aside.
  • Cook the mushrooms: Heat 1 Tbsp oil in a large skillet over medium high heat. Sauté the mushrooms for a few minutes. Add salt and pepper to taste. Toss the mushrooms and continue cooking until lightly browned. Remove from pan.
  • Cook the chicken: Heat the remaining oil in the skillet. Add the chicken and cook, stirring occasionally for 7-8 minutes or until the internal temperature reaches 165 F.
  • Make the meal: Turn heat to medium low. Toss pasta and mushrooms into the skillet and toss with the chicken. Stir in the pesto sauce until pasta is heated throughout. Toss in the sundried tomatoes. Add a splash of reserved cooking water or oil from sundried tomatoes if needed or if the pasta seems dry. Season with salt and pepper to taste. Garnish with fresh basil or parsley.
Keyword Chicken Pesto Pasta, Chicken recipes, Pasta, Pesto Pasta

Cottage Cheese Bagels

 

Baked bagels on a wire rack

Cottage Cheese Bagels

You can make your own bagels with a few simple ingredients! Cottage cheese adds a boost of protein! Recipe by Sue Mah, NutritionSolutions.ca
Print Recipe Pin Recipe
Course Breakfast, Snack
Servings 4

Ingredients
  

  • 1 cup all purpose flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 1/4 cup plain cottage cheese Strain 1 1/4 cup of cottage cheese to remove some of the moisture. This should yield about 1 cup of strained cottage cheese.
  • 1 egg + 1 tsp water
  • Toppings: sesame seeds, poppy seeds, everything bagel seasoning

Instructions
 

  • In a large bowl, whisk together flour, baking powder and salt.
  • Add strained cottage cheese to flour mixture.Stir with a fork to combine and form a shaggy dough. (Straining the cottage cheese prevents the dough from becoming too sticky.)
  • Knead the dough on a lightly floured surface and shape into a ball. Allow the dough to rest for about 10 minutes. (This allows the gluten to relax, making it easier to stretch the dough.)
  • Cut dough into 4 pieces. Shape each piece into a ball. Use your thumb to poke a hole in the ball and stretch the hole to about 1 1/2 nches as it will shrink upon baking.
  • Beat egg with 1 tsp water to create an egg-wash. Brush a small amount of egg wash on the top and sides of each bagel.(This helps the toppings stick to the bagel.)
  • Invert bagel and dip into a plate of toppings.
  • Cook bagels in the air fryer: Spray air fryer basket with oil. Bake the bagels at 275ºF for about 15 minutes or until golden brown. There is no need to flip the bagels. Allow bagels to cool for 15 minutes before cutting or eating.
  • Cook bagels in the oven: Preheat oven to 375ºF. Line a baking sheet with parchment paper. Spray parchment paper with oil. Bake bagels on the top rack of the oven for about 25 minutes or until golden brown. Allow bagels to cool for 15 minutes before cutting or eating.

Notes

Baked bagels on a wire rack
Keyword bagel, cottage cheese, cottage cheese bagels

Hearty Morning Oatmeal

A bowl of cooked oatmeal topped with hemp seeds, walnuts, bran cereal, blueberries and raspberries.

A bowl of cooked oatmeal topped with walnuts, hemp seeds, bran cereal, blueberries and raspberries. The bowl is on a yellow towel with a yellow spoon.

Hearty Morning Oatmeal

This hearty breakfast is packed with cholesterol-lowering ingredients like oats, walnuts, hemp seeds, bran cereal and fresh berries.
5 from 1 vote
Print Recipe Pin Recipe
Course Breakfast
Servings 1

Ingredients
  

  • 1/3 cup quick cooking oats
  • 1 cup skim milk
  • 1 tsp brown sugar (optional)
  • 2 tbsp All Bran Buds cereal
  • 1/4 cup walnuts
  • 1 Tbsp hemp seeds
  • 1 cup fresh or frozen berries
  • 1 scoop collagen powder (optional)

Instructions
 

  • Add oats and milk into a microwave safe bowl. Microwave for 1 1/2 to 2 minutes or follow package directions.
  • Stir in brown sugar and collagen powder (all optional).
  • Add toppings - walnuts, hemp seeds, Brazil nut, bran cereal and berries.

Notes

1. This recipe provides about 21 grams of protein and 11 grams of fibre. With a scoop of collagen, the protein is increased to 31 grams.  Adults need between 21-38 grams of fibre every day. 
2. All Bran Buds cereal (different from All Bran) contains psyllium - a special type of fibre shown to lower blood cholesterol levels. 
Keyword berries, breakfast, cholesterol, heart health, hearty morning oatmeal, nuts, Oatmeal, oats, seeds

Maple-Pistachio Crusted Salmon

A piece of cooked pistachio crusted salmon cut in half on a white plate. Accents on the white plate include green beans, a wedge of lemon, and yellow cutlery.

A white plate with a piece of salmon cut in half, green beans, wedge of lemon and yellow cutlery.

Maple-Pistachio Crusted Salmon

Salmon and pistachios team up with Canadian maple syrup for this easy, heart-healthy meal!
Print Recipe Pin Recipe
Course Dinner
Servings 1

Ingredients
  

  • 4 salmon filets (about 4 oz each)
  • 1/3 cup finely chopped pistachios
  • 2 Tbsp Canadian maple syrup
  • 1 Tbsp soy sauce
  • salt and pepper to taste

Instructions
 

  • Preheat oven or toaster oven to 375 F.
  • Pat dry salmon with a paper towel. Season with salt and pepper.
  • Combine pistachios, maple syrup and soy sauce in a small bowl.
  • Divide the pistachio mixture evenly onto the salmon filets. Use your fingers to press mixture onto the filets.
  • Bake for 12-15 minutes or until salmon is flaky. Serve with a side salad or veggies.

Notes

Note: The salmon may also be cooked in the air fryer, however the nuts will brown more quickly. 
Keyword maple-pistachio crusted salmon, pistachio crusted salmon, salmon, salmon recipes

Nutrition Tip of the Month: Eat a plant-based meal this week

A big platter of bean and corn salad.It’s Heart Month and our food choices can have a big impact on our heart health.

The Portfolio Diet is a way of eating that has been shown to reduce blood cholesterol levels and lower your risk of heart disease. One element of the Portfolio Diet is to eat 50 grams of plant protein every day. Compared to animal proteins, there’s less saturated fat and more fibre in plant-based proteins. If you find it tough to eat plant-based proteins, start by aiming for 25 grams.

Make meals using plant-based ingredients like: beans, chickpeas, lentils, tofu, edamame beans / soy beans, fortified soy beverage, tempeh, veggie burgers and soy based “meats.” Blend these ingredients with some of your favourite meals. For example, add a cup of canned lentils to a spaghetti sauce, toss a handful of edamame beans into a salad or make a latté with fortified soy beverage.

Here are a few recipes ideas:

– Black Bean, Corn and Avocado Salad (pictured)

– BBQ Tofu Burger

– Lentil Bolognese 

– Chickpea Lettuce Wraps

Enjoy!

 

 

 

 

Salmon Chowder

Small white bowls filled with salmon chowder

Two small white bowls with salmon chowder.

Salmon Chowder

This chowder is hearty, flavourful and uses budget-friendly canned ingredients. I like to serve the chowder in a ramekin or mug so it really feels like a hug in a mug!
Print Recipe Pin Recipe
Course Soup

Ingredients
  

  • 2 tsp canola oil
  • 1 small onion, diced
  • 1 garlic clove, minced or finely chopped
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 green pepper, diced (If you don't have green pepper, simply add another carrot.)
  • 2 cups chicken broth, reduced sodium
  • 3 cups diced potatoes (about 3 medium sized potatoes)
  • 1 can (354 ml) 2% evaporated milk (You can substitute milk however it will yield a less creamy texture and flavour.)
  • 1 can (398 ml or 14 fl oz) cream of corn
  • 1 can (213 g) salmon
  • fresh dill (optional)

Instructions
 

  • In a stockpot, heat oil over medium heat. Sauté onion and garlic for 1-2 minutes.
  • Add carrots and celery. Cook for about 3 minutes, stirring occasionally.
  • Add green pepper. Cook for another 2 minutes, stirring occasionally until vegetables begin to soften.
  • Stir in the chicken broth and potatoes. Cover and bring to a boil. Reduce the heat to simmer for about 5 minutes.
  • Stir in the evaporated milk and cream of corn. Flake the salmon. Stir in the flaked salmon (including bones - they're great for calcium!) and liquid. Cover and simmer for 10-15 minutes, stirring occasionally, until chowder is heated through and potatoes are tender.
    Optional: Garnish with chopped fresh dill before serving.
Keyword Salmon Chowder, Soup

Pizza Bread Wreath

Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza bread in the shape of a wreath, with a red bow at the bottom.

Pizza Bread Wreath

A soft, pull-apart bread that makes the perfect appetizer for the holidays or any get together! So fast and easy - this crowd-pleasing recipe only uses 5 ingredients and bakes for 15 minutes!
Print Recipe Pin Recipe
Course Appetizer
Servings 8

Ingredients
  

  • 1 tube (340 g) Pillsbury Country Biscuits dough
  • 1 Tbsp garlic olive oil (Plus a tiny extra amount to grease the pan.)
  • 10-15 slices pepperoni (I prefer a less salty bread, so used 10 slices of pepperoni.)
  • 2 cups shredded / grated cheese (You could use any combination of your favourite cheese. I used pre-packaged "Italiano" cheese which is a combination of mozzarella, asiago, provolone and parmesan.)
  • 1 tsp Italian seasoning

Instructions
 

  • Preheat oven to 400 F.
    Ingredients used to make pizza bread wreath: a tube of Pillsbury Country Biscuits, a bowl of shredded cheese, a small bowl of oil, a small bowl with seasoning, and a small bowl with pepperoni slices
  • Use a pastry brush to grease a Bundt pan with a small amount of garlic olive oil.
  • Open the tube of Country Biscuits dough. There will be 10 preformed biscuits. Cut each biscuit into 4 pieces.
  • In a medium sized bowl, toss the biscuit pieces with the garlic olive oil.
  • Cut each slice of pepperoni into 4 pieces. In a large bowl, mix together cheese, pepperoni pieces and Italian seasoning.
  • Add the biscuit pieces into the cheese mixture. Mix well so that the biscuit pieces are well coated.
  • Place biscuit pieces and cheese mixture into a Bundt pan. (For a more defined wreath shape, arrange the biscuit pieces in circles around the pan.) Press down gently.
    Raw pizza bread mixture in a Bundt pan
  • Brush any remaining garlic olive oil (or any excess oil on the pastry brush) over the top of the biscuits.
  • Bake on middle rack for 15-17 minutes or until golden. (I baked it in my toaster oven.)
    PIzza bread cooked in a Bundt pan
  • Allow to cool slightly, then invert Bundt pan to release pizza bread onto a serving plate. Invert the pizza bread again so that the right side faces up.
  • Serve warm with pizza sauce or other dipping sauce or a drizzle of hot honey!
Keyword appetizer, pizza bread, pull-apart pizza bread

Barley & Butternut Squash Risotto

A bowl of barley butternut squash risotto

A bowl of barley and butternut squash risotto

Barley & Butternut Squash Risotto

This delicious recipe pairs two of my favourite fall ingredients - barley and butternut squash. The secret to getting a creamy texture is to gradually stir in warm broth.
Print Recipe Pin Recipe
Course Side Dish

Ingredients
  

  • 5 cups sodium reduced chicken or vegetable broth
  • 1 tbsp canola oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled and diced butternut squash (about 1 small squash)
  • 1 cup barley
  • salt and pepper, to taste
  • 1/2 cup grated or shaved Parmesan cheese
  • fresh parsley for garnish

Instructions
 

  • Heat chicken or vegetable broth in a pot. Keep the broth warm on a low simmer as you continue to make the risotto.
  • In a stock pot, heat canola oil on medium heat. Add onion and sauté for about 1 minute. Stir in garlic and continue cooking until onions are soft.
  • Add butternut squash. Cook for about 2-3 minutes.
  • Stir in barley and cook for about 30 seconds, stirring frequently so that the barley does not stick to the pot. This helps to toast the barley and bring out the flavour.
  • Add 1 cup of warm broth. Keep the risotto uncovered. Bring to a gentle boil while stirring occasionally. The stirring allows the starches to release and yield a creamy texture. Turn the heat down to a medium simmer.
  • Add 2 cups of warm broth. Continue to stir occasionally to prevent barley from sticking to the pot. (Turn down the heat if needed.) Cook until the broth is absorbed, about 15 minutes.
  • Add 1 cup of warm broth. Stir frequently until the liquid is absorbed.
  • Add the remaining broth and stir until the liquid is absorbed.
  • Season with salt and pepper to taste.
  • Remove the risotto from heat. Stir in the Parmesan cheese. Garnish with fresh parsley.
  • Makes 4-6 servings
Keyword barley butternut squash risotto, barley salad, butternut squash, risotto

Lentil Bolognese

 

Lentil Bolognese

This delicious plant-based, vegan pasta has a hearty, "meaty" texture! Serve with long, wide pasta such as pappardelle, tagliatelle or fettuccine.
Print Recipe Pin Recipe
Course Dinner
Cuisine Vegan, Vegetarian
Servings 6

Ingredients
  

  • 1 cup red lentils
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 3 cups low sodium vegetable broth
  • 1 tube (150g) tomato paste (The tubed tomato paste offers more flavour than canned tomato paste.)
  • 1/4 cup walnuts, ground or finely chopped) (I ground the walnuts in a Magic Bullet.)
  • 3 medium tomatoes, diced (or 6-8 small tomatoes or a small can of crushed / diced tomatoes) (I used diced fresh tomatoes for a chunkier texture.)
  • 1/2 tsp salt (or to taste)
  • 1/2 tsp pepper (or to taste)
  • 1 package long, wide pasta (I used pappardelle. Tagliatelle or fettuccine would also be delicious!)
  • 1 Tbsp balsamic vinegar
  • Parley for garnish

Instructions
 

  • Rinse the red lentils and then soak them in cold water for 30 minutes.
  • Heat the oil in in large pan over medium-high heat. Sauté the onions for a few minutes until softened.
  • Add the garlic, oregano, thyme.
  • Stir in the broth and tomato paste.
  • Add the lentils and walnuts. Stir well and heat to a boil. Turn the heat to low for about 20 minutes and continue stirring occasionally to prevent burning.
  • Add the tomatoes, salt and pepper. Continue to stir and simmer for another 15-20 minutes or until the lentils are tender.
  • Cook pasta according to package instructions. Once cooked, drain the pasta but do not rinse it.
  • Stir the balsamic vinegar into the bolognese sauce. Taste the sauce and add more salt / pepper to your preference.
  • Serve the bolognese sauce over hot pasta. Garnish with chopped parsley.
Keyword Lentil bolognese

Air Fryer Chicken Fajitas

 

Chicken fajitas with red, green and yellow bell peppers

Air Fryer Chicken Fajitas

These are fast and flavourful fajitas! Everyone in the family can assemble their own fajitas by adding their favourite toppings. If you don't have an air fryer, follow the baking instructions.
Print Recipe Pin Recipe
Course Dinner

Ingredients
  

  • 2 large bell peppers (any colour)
  • 1 small red onion
  • 1 lb chicken (about 2 medium chicken breasts or 4-5 boneless skinless chicken thighs)
  • 1 tbsp vegetable oil
  • 4-6 small tortillas (10 inch / 25 cm)
  • optional toppings: guacamole, sour cream, shredded cheese, salsa

Fajita seasoning

  • 1 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 3/4 tsp salt
  • 1/2 tsp pepper

Instructions
 

  • Preheat airfryer to 390F for 5 minutes while you prepare the chicken and vegetables.
  • Slice the bell peppers and onion. Pat the chicken dry and slice into strips.
  • Mix the chicken strips with oil in a large bowl. Add the fajita seasoning and mix to coat. Mix in the veggies.
  • Place the chicken and veggie mixture in the air fryer. Air fry for about 15 minutes or until the internal temperature of the chicken is 165F. (Half-way through cooking, toss the chicken and veggies in the air fryer.)
  • Serve with your favourite toppings.
  • Baking option: Prepare the chicken and veggies as above. Spread onto a foil-lined baking sheet. Bake at 425F for about 25 minutes or until the internal temperature of the chicken is 165F.
  • Makes 4-6 servings
Keyword air fryer recipes, chicken fajitas, Fajitas