Shrimp Fried Rice

by Chef Craig Nazareth

February 18, 2011

Ingredients

2 tablespoons vegetable oil

8 large shrimp, peeled and deveined

2 cloves garlic, finely chopped

1/2 cup chopped onion

1/2 cup diced carrots

1 egg, lightly beaten

2 cups cooked white rice

3 tablespoons soy sauce

3 scallions, thinly sliced

Directions

In a large non-stick skillet or wok, heat oil over medium high heat. Cook shrimp quickly until pink. Remove to board and chop coarsely. Discard shrimp tails. Add garlic and onion to skillet and cook for 1 minute. Stir in carrots and cook for 2 minutes. Add egg and rice and toss quickly to distribute egg. Stir in soy sauce. Toss in scallions and serve.

Mega Mango Smoothie

February 16, 2011

Using cottage cheese instead of yogurt in this smoothie adds extra protein for lasting energy to get through your morning or afternoon work-out.

Ingredients:

1 1/2 cups frozen mango chunks 375 mL
1 cup Nordica 1% Cottage Cheese 250 mL
1 cup ice cubes 250 mL
1/2 cup each orange juice and cold water 125 mL
1 small banana, cut into chunks 1
2 tbsp honey 30 mL
1 tbsp flax oil 15 mL
1 tsp vanilla extract 5 mL

Instructions:

Place the mango, cottage cheese, ice cubes, orange juice, water, banana, honey, flax oil and vanilla in a blender. Blend for 2 minutes or until very smooth; serve immediately.

Makes 2 to 4 servings or 4 cups (1 L).

Tips:

1. Substitute coconut extract for the vanilla extract for a tropical flavour experience.
2. Substitute frozen strawberries, mixed berries or pineapple for the mango. Adjust honey to taste depending on the sweetness of the fruit.
3. Adding flax oil to the smoothie provides 1.9 g of beneficial omega 3 fatty acids per 1 cup (250 mL) serving.

Per serving (1 cup/250 mL): 190 calories, 4 g total fat [0.9 g saturated fat, 0.8 g monounsaturated fat, 2.2 g polyunsaturated fat, 1.9 g omega-3 fatty acid, 0.6 g omega-6 fatty acid], 140 mg sodium, 31 g carbohydrates, 1 g fibre, 8 g protein. Excellent source of vitamin A. Good source of vitamin C. Source of calcium.

Mediterranean Cottage Cheese Salad Topper

February 16, 2011 

Use this salad topper instead of feta cheese to boost protein and trim total fat and sodium from your tossed Greek salad! Serve it with grilled pita on the side.

 

Ingredients:

2 cups	Gay Lea Nordica 2% Cottage Cheese	500 mL
1 1/2 tsp	dried oregano leaves	7 mL
1 tbsp	each coarsely chopped kalamata olives, sun dried tomatoes and red onion	15 mL
1 tbsp	lemon juice	15 mL
1/2 tsp	minced garlic	2 mL

Instructions:

Stir cottage cheese with oregano, olives, sun-dried tomatoes, red onion, lemon juice and garlic until well combined. Cover tightly with plastic wrap and refrigerate for at least 30 minutes or up to 24 hours before serving.

Makes 2 cups (500 mL).

 

Tips:

 Pack the topper into individual serving containers for a grab-and-go option to add to a basic purchased or homemade green salad.

Our cottage cheese topper is a terrific replacement for cheeses that are higher in fat and salt. For example, 1/4 cup (50 mL) of crumbled feta cheese can contain 8 grams of fat and over 400 mg sodium. 

Per serving (about 1/4 cup/50 mL): 57 calories, 1 g total fat, 166 mg sodium, 4 g carbohydrates, 0 g fibre, 7 g protein. Source of calcium.

Overnight Protein Packed Muesli

February 16, 2011 

Pack this complete breakfast into portable containers for a nutritious and satisfying, breakfast-to-go.

 

Toasted Oat Muesli Mix

Ingredients:

1/2 cup              large flake rolled oats                                     125 mL

1/2 cup              spelt flakes (or rolled oats)                           125 mL

1/4 cup              untoasted wheat germ                                    50 mL

1/2 cup              each slivered almonds and                           125 mL

                              pumpkin seeds

1/2 cup              mixed dried fruit such as cranberries,     125 mL

                              raisins, blueberries or currants

Instructions:

Preheat the oven to 350°F (180°C). Line a large baking sheet with parchment. Toss the oats with the spelt (if using) and wheat germ; spread evenly onto half of the baking sheet. Arrange the almond and pumpkin seeds, in a single layer, on the other side of the baking sheet; keep the oat mixture separate.

Bake for 5 to 7 minutes or until fragrant and toasted. Transfer the nuts and seeds to an airtight container. Stir the dried fruit with the oat mixture; transfer to a second airtight container. Reserve at room temperature for up to 2 weeks.

Makes 1 1/2 cups (375 mL) or enough for 8 servings.

Tip

1. Spelt flakes are available in most bulk food stores. Spelt is considered an ancient grain and contains more protein per serving than other common grains such as wheat or oats.

 

Single Serving Muesli

Ingredients:

1/2 cup              Nordica 1% or 2% Cottage Cheese                      125 mL

3 tbsp                  prepared, Toasted Oat Muesli Mix                    45 mL

1 1/2 tsp            maple syrup (approx.)                                              7 mL

1/4 cup              fresh or frozen unsweetened blueberries         50 mL

                              or raspberries            

2 tbsp                 toasted almonds and/or pumpkin seeds           30 mL

Instructions:

Stir the cottage cheese with the muesli mix; stir in maple syrup (adjust to taste). Place the blueberries in a re-sealable container or bowl. Top with the cottage cheese mixture. Cover and refrigerate overnight. Top with the almonds and pumpkin seeds just before serving.

Makes 1 serving.

Per serving: 317 calories, 10 g total fat, 295 mg sodium, 38 g carbohydrates, 5 g fibre, 22 g protein. Excellent source of vitamin D and magnesium. Good source of vitamin A, calcium and iron. Source of folate and zinc.

Who Needs a Man on Valentine’s Day Biscotti

by Erin Bolger

February 11, 2011

Ingredients

3/4 cup butter, softened

1 cup sugar

2 eggs

1 tsp. vanilla

2 1/2 cups all pupose flour

1 tsp. cinnamon

1 tsp. baking powder

1/2 tsp. salt

1 cup flaked filberts (hazelnuts) roasted at 325F (160C) for 5-7 minutes.

1/4 cup sugar

3 tsp. cinnamon; combine together for cinnamon sugar.

Directions

Preheat oven to 350F (175C).

In medium bowl, mix together butter and sugar until light and fluffy. Beat in eggs and vanilla.

In a separate bowl sift the dry ingredients; mix into the wet mixture. Stir in the hazelnuts. Dough will be thick.

Shape dough into two separate logs. Place logs onto lined cookie sheet and flatten out to 3/4 inch thick logs. Sprinkle with cinnamon sugar.

Bake for 30 minutes until set. Remove from oven and cool. When cool enough to touch, slice loaves into 1/2 inch slices. Place slices back on cookie sheet. Bake for an additional 5-7 minutes per side.

Let cool and enjoy!

pg. 124 in The Happy Baker: A Dater’s Guide to Emotional Baking

Lobster Risotto

by Chef Craig Nazareth

February 9, 2011

Ingredients

1 (3 to 5-pound) live lobster

1 white onion, chopped fine, plus 1 white onion, finely chopped

7 garlic cloves, minced

Olive oil, for sauteing

3 cups white wine

2 quarts heavy whipping cream

2 cups arborio rice

2 tablespoons salt

1 tablespoon pepper

Chopped parsley leaves, for garnish

Directions

Cut lobster by piercing the middle of the skull and continue to cut through to the tail. Clean the inside thoroughly.

Saute 1 of the onions and the garlic together in olive oil for 2 to 3 minutes.

Add the lobster halves and cook 2 to 3 minutes or until the lobster turns a light red color. Remove the lobster. Pull the meat out of the shell, roughly chop and place in the refrigerator. Return the shells to the pan. At this time, deglaze the pan with 2 1/2 cups of the white wine. Add the cream and let cook uncovered until the cream reduces to 3 cups and turns a light red/orange color, about 1 hour 30 minutes. Remove the shells.

Saute the remaining onion in a saucepan in olive oil for 3 minutes, or until transparent. Add the arborio rice and stir for 1 minute. Deglaze with the remaining 1/2 cup white wine and cook until wine is almost completely absorbed.

Pour in enough water to just cover the rice. Cook until al dente, about 15 minutes. Add the rice to the lobster sauce and cook down for 15 minutes, or until the rice is creamy and tender. Season with salt and pepper.

To serve, spoon desired amount of risotto and place the lobster on top. Garnish with parsley.

Mexican Tomato Chicken with Black Bean Salad

by Chef Mike Benninger

February 7, 2011

Tomato Chicken with a Warm Corn and Black Bean Salsa

Marinade

1 TBSP ground cumin                                     1 TBSP ground coriander

3 cloves garlic, minced                                   1 TBSP ground fresh ginger

1 teaspoon salt                                                   2 tablespoons olive oil

juice and zest of 1 lime                                    2 (8 ounce) boneless, skin on chicken breast

Other ingredients:

½ cup canned corn, drained                         ½ cup black beans, rinced clean

juice and zest of 1 lime                                     2 TBSP fresh chopped fresh cilantro

¼ cup fresh red pepper, diced                     1 TBSP butter

olive oil                                                                   1 cup medium salsa

salt and pepper                                                   1 TSP hot sauce (to taste)

Directions:

1. Place the cumin, coriander, garlic, ginger, salt, olive oil, lime juice/zest into a large zip top bag. Toss the chicken with the marinade, then place into the refrigerator, and marinate for 3 or 4 hours.
2. Preheat oven to 350 degrees F (175 degrees C). Heat an oven proof pan over high heat, cook the chicken skin side down in ½ butter and ½ oil until the skin is crispy. Add the hot sauce to the salsa and pour around the chicken. Place in the oven, and cook until the juices run clear, about 20 more minutes.
3. While the chicken is in the oven, heat a non stick pan over medium high heat and add the butter and olive oil. When the butter is melted, add the red pepper and cook until just barely soft, then add the corn and black beans and toss gently to combine. Add the cilantro at the last second, toss to combine.
4. To serve, place chicken on the plate with some plain rice, top with the reduced tomatoes, spoon on some corn and black bean salsa, and garnish with cilantro.

**chicken legs (thighs attached) can also be used instead of breasts, but be sure to cook for 30 minutes, basting every 10 minutes and rest for 10 minutes**

Mojo Chicken with Warm Mango and Avocado Sauce

by Chef Mike Benninger

February 2, 2011

Spicy Cuban Mojo Chicken with Mango-Avocado Salsa

Marinade

1 TBSP ground cumin                                   3 cloves garlic, minced

1 TBSP hot chilli sauce                                  1/4 teaspoon salt

2 tablespoons olive oil                                   juice of ½ orange (2 oz)

Juice and zest of 1 lemon                              2 (8 ounce) boneless, skin on chicken breast

Other ingredients:

2 tablespoons olive oil                                    2 pats of butter

1 cup orange juice                                             1 teaspoon lime zest

1 teaspoon honey                                              1 teaspoon sweet soy sauce

1/2 cup diced mango                                        1/2 cup diced ripe avocado

chopped fresh cilantro to taste                    chopped fresh parsley to taste

Directions

1. Place the cumin, garlic, chili sauce, salt, olive oil, orange juice, and lemon juice into a large zip top bag. Toss the chicken with the marinade, then place into the refrigerator, and marinate for 3 or 4 hours.
2. Preheat oven to 350 degrees F (175 degrees C). Heat an oven proof pan over medium-high heat, cook the chicken skin side down in ½ butter and ½ oil until crispy, about 8 minutes. Place in the oven, and cook until the juices run clear, about 20 more minutes, basting once. When the chicken is done, remove, cover loosely with foil, and allow to rest for 5 minutes.
3. While the chicken is in the oven, whisk together the olive oil, orange juice, lime zest, honey, and soy sauce in a skillet over medium-high heat. Simmer until the orange juice has reduced to 1/3 of original volume and thick like maple syrup. Add the mango and avocado for the last 2 minutes to heat it up.
4. To serve, place chicken on the plate with some plain rice, drizzle with the sauce, spoon on some mango/avocado and garnish with cilantro and parsley.

**chicken legs (thighs attached) can also be used instead of breasts, but be sure to cook for 30 minutes, basting every 10 minutes and rest for 10 minutes**