What email address or phone number would you like to use to sign in to Docs.com?
If you already have an account that you use with Office or other Microsoft services, enter it here.
Or sign in with:
Signing in allows you to download and like content, and it provides the authors analytical data about your interactions with their content.
Embed code for: Healthy Cooking Recipes May 2017
Select a size
Date: May 11-17, 2017
Recipe: Peach & Arugula Salad with Crisped Goat Cheese
2 tbsp 30 ml Olive oil
2 tbsp 30 ml Apple cider vinegar
1 tbsp 15 ml Dijon mustard
1 tbsp 15 ml Lemon juice
8 cups 1000 ml Arugula
2 medium Peaches, thinly sliced
¼ cup 60 ml Red onion, thinly sliced
¼ cup 60 ml All-purpose flour
1 large Egg, lightly beaten
½ cup 125 ml Panko breadcrumbs
1 log 200 g Goat cheese, cut into 8 slices
1 tbsp 15 ml Olive oil
In a small bowl, whisk olive oil (2 tbsp), apple cider vinegar, dijon mustard and lemon juice to make a dressing. Set aside.
In a large bowl toss arugula, peaches and shallots. Set aside.
Place flour, egg and panko in three separate bowls. Dip each piece of goat cheese first in the flour, then in the egg and then in the panko crumbs. You may need to repeat the process a second time to ensure that the cheese is fully coated.
In a medium frying pan, heat olive oil and lightly sear the coated goat cheese until brown on each side, about 1 minute per side. Remove to paper towel.
Add dressing to arugula and toss to combine. Portion into bowls and top with 1 slice of goat cheese.
Nutrition Information per Serving:
Fat 13 grams
Carbohydrate 10 grams
Fibre 1 gram
Protein 8 grams
Sodium 230 milligrams
Source: Sobeys Dietitians
Recipe: Asparagus & Chicken Pasta with Avocado Sauce
0.8 lb 400 g Chicken breast, cut into strips
¼ tsp 1 ml Salt
1 tsp 5 ml Pepper
3 cloves Garlic, minced
⅓ cup 75 ml Basil, fresh
2 tbsp 30 ml Lemon juice, fresh
1 tsp 5 ml Lemon zest
1 medium Avocado, ripe, pitted and peeled
1 tbsp 15 ml Water
2 cups 500 ml Asparagus, trimmed
1 cup 250 ml Spinach, frozen, thawed, drained
½ box 170 g Spaghettini, whole grain, dry
¼ cup 60 ml Parmesan cheese
Season chicken with salt and pepper. Heat olive oil in a skillet, add sliced chicken and brown (about 5-6 minutes). Remove from skillet and leave to rest on a plate and reserve skillet for tossing pasta together later.
Bring a large pot of water to a boil and cook pasta according to package directions. Reserve about ½ cup of pasta water for thinning out sauce if needed.
In a food processor, pulse together garlic, basil, lemon juice and zest, avocado and water until mixture is smooth.
In the reserved skillet over medium heat, add asparagus and sauté for 5 minutes. Add spinach, chicken and cooked pasta. Toss with the avocado pasta sauce. Add pasta water if required to thin sauce.
Sprinkle with parmesan cheese, pepper and any extra lemon zest for garnish.
Fat 11 grams
Carbohydrate 28 grams
Fibre 7 grams
Protein 23 grams
Sodium 241 milligrams
Recipe: Berries with Creamsicle Dressing
1 cup 250 ml Yogurt, Greek, plain, 0% M.F.
3 tbsp 45 ml Orange juice
1 tbsp 15 ml Orange zest
1 Vanilla bean, inside scraped clean (or 1 tsp vanilla extract)
1 tbsp 15 ml Honey
1 cup 250 ml Strawberries, sliced
1 cup 250 ml Blueberries
1 cup 250 ml Raspberries
1 cup 250ml Granny smith apple, sliced
In a medium bowl, mix yogurt, orange juice, orange zest, vanilla and honey.
Toss together berries and apple and portion into 4 bowls.
Garnish each bowl with dressing (about ¼ cup).
Fat 1 gram
Carbohydrate 25 grams
Fibre 5 grams
Sodium 23 milligrams
Source: Sobeys Dietitians