Tag Archive | recipes

Mediterranean Chick Pea Stew

Mediterranean Chick Pea Stew
By: Nadia G of Food Network Canada (www.foodnetwork.ca)


  • 1 head of garlic, unpeeled
  • 1 tablespoon extra virgin olive oil
  • 1 pinch freshly cracked black pepper and sea salt
  • 3 unit scallions, thinly sliced
  • 1 unit sweet red bell pepper, julienned
  • 1 unit red finger hot chili pepper, seeds removed, minced
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1 can whole, peeled, organic san marzano tomatoes, hand crushed (796mL)
  • pinch of brown sugar
  • 2 cups chick peas
  • unit Zest of half a lemon
  • handful of fresh parsley, minced
  • 5 large mint leaves, stacked, rolled up and sliced into ribbons (chiffonade)
  • unit toasted whole wheat pita, cut into wedges


  1. Preheat oven to 400 degrees F (204 degrees C).
  2. Slice the top off of the head of garlic; lay it on some aluminum foil and drizzle with olive oil and black pepper. Seal aluminum foil over garlic and roast for 40 minutes.
  3. In a saucepan, heat olive oil over medium heat. Add peppers and scallions into the pan, stir and coat with salt, paprika and cumin. Pour in the hand-crushed tomatoes, brown sugar, sea salt and freshly cracked pepper. Let simmer for 20 minutes.
  4. Peel 4 cloves of roasted garlic and crush with a fork. Add garlic, chick peas, lemon zest, mint and parsley to the stew then stir until heated through.
  5. Ladle stew into big bowls and serve with toasted whole-wheat pita wedges.

Pecan-Crusted Chicken

This healthy and delicious recipe from Eating Well® is always a crowd pleaser. Try this dish with a side of sweet potato mash and your favourite greens.

Number of Servings: 4

Preparation Time: 30 minutes 


  • 4 boneless, skinless chicken breasts (4 ounces each), trimmed (see Tip)
  • 1/2 cup pecan halves or pieces
  • 1/4 cup plain dry breadcrumbs
  • 1 1/2 teaspoons freshly grated orange zest
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground chipotle pepper
  • 1 large egg white
  • 2 tablespoons water
  • 1 tablespoon canola oil, divided


  1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
  2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, and then dredge both sides in the pecan mixture.
  3. Heat 1 1/2 teaspoons of canola oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Best if served immediately.

Tip: It can be hard to find individual chicken breasts small enough for recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.

Source: EatingWell: May/June 2007, EatingWell for a Healthy Heart Cookbook (2008), http://www.eatingwell.com/recipes/pecan_crusted_chicken.html (accessed October 11, 2011)

Rustic White Pizza


Rustic White Pizza
By: Samantha Goren

 I love this recipe. It’s great for when the whole family comes over for dinner. Kids love it too, so you can please everyone!

 Number of servings: 3


1 whole-wheat Presidents Choice “flat bread”

½ cup grape tomatoes

½ cup part-skim mozzarella cheese, shredded

½  large buffalo mozzarella ball, hand torn

 ¼ cup olive oil

1 tbsp garlic, chopped finely

1 pinch sea salt

3 leaves of fresh basil


  1. Preheat oven to 400 °F
  2. Spread grape tomatoes evenly on a pan covered in parchment paper. Drizzle one third of the olive oil over the tomatoes and sprinkle with sea salt. Toss to coat tomatoes.  Place in preheated oven and cook 15-20 minutes, until tomatoes begin to split open.
  3. After the tomatoes are done, remove from oven and turn oven down to 350 °F
  4. Mix remaining olive oil and garlic in a small bowl.
  5. Brush a thin layer of the oil mixture onto the entire pizza crust (including edges) with a pastry brush.
  6. Sprinkle a very thin layer of shredded mozzarella. The mozzarella should not cover the entire pizza crust.
  7. Tear the buffalo mozzarella into small pieces and place gently on pizza.
  8. Sprinkle the tomatoes on pizza and finish with basil leaves.
  9. Place pizza directly on oven rack and bake for approximately 20 minutes, until cheese is melted and bubbly.

Tip: Goes great with any green salad for a complete meal

Healthy Style Mac and Cheese


  • 1/2 pound whole wheat elbow noodles
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 3 cups 2% milk, fortified with vitamin D
  • 1/2 cup yellow onion, finely diced
  • 1 bay leaf
  • 1/2 teaspoon paprika
  • 1 large egg
  • 6 ounces sharp cheddar, shredded
  • 6 ounces gruyere, shredded
  • 1 teaspoon kosher salt
  • 2 teaspoons fresh black pepper


  • 3 tablespoons butter
  • 1 cup whole wheat bread crumbs (tip: do it yourself with day old whole wheat bread)

Preheat oven to 350 degrees F

Blend day old whole wheat bread in electric blender until blended into fine crumbs

In a large pot of boiling, salted water cook the pasta to al dente.

In a separate pot, melt the butter on low heat. Whisk in the flour and keep it moving for about five minutes. Make sure it’s free of lumps. Stir in the milk, onion, bay leaf, and paprika. Simmer for ten minutes and remove the bay leaf.

Temper in the egg. Stir in 3/4 of each cheese. Sprinkle in salt and pepper. Fold the macaroni into the mix and pour into a 2-quart casserole dish. Top with remaining cheese.

Melt the butter in a pan and toss the bread crumbs to coat. Top the macaroni with the bread crumbs. Bake for 30 minutes. Let sit for approximately 5 minutes prior to serving.