Recipes

Maple syrup loves chicken! Here large flake rolled oats are combined with lean ground chicken and sausage-type seasonings to create tasty sausage patties. Serve with your favourite egg and potato dishes for a healthy breakfast. This fast and flexible recipe can also be made into burgers or meatballs.

In a hurry many mornings? Try this protein packed “breakfast for one” cooked in a coffee mug by the microwave oven. Serve with whole-grain toast for a complete meal. How simple is that? Portable too!

A from-scratch chicken soup made from chicken legs simmered into a simple broth. No need for ready-to-serve chicken broth when it is so simple to make your own.

Eat your greens! Canned evaporated milk, instead of cream, adds richness to this lovely spinach soup and helps save on fat and calories.

Try this healthy, quick soup which pairs green garlic with lean chicken and wild rice. Green garlic emerges upwards from the bulb in spring. They are also known as garlic “scapes” or “whistles.” They are delicious and have a milder flavour than cloves of garlic. Find them at your local farmer’s market.

This green pea soup uses ground chicken in meatballs instead of saltier processed meats like bacon or ham. The sesame oil adds a smokey flavour. Start early as it needs to simmer for a long time.

In Thailand, soup is served with a meal and not as a starter course as it usually is in Western meals. There are many, many versions of this simple Thai soup that often uses both leftover rice and chicken. This type of soup is also popular in Thailand for breakfast. Fresh mint or cilantro also go well in this soup.

This recipe uses Wehani, a reddish brown rice that has the nutritious bran layer intact. Wehani turns an earthy red colour when cooked. Substitute your favourite rice if you do not have it on hand.

Mozzarella cheese and your favourite pasta or pizza sauce make the perfect toppings for these Italian spiced burgers. Serve with your roasted oven fries and a crisp green salad.

These flavourful wings are great served with grilled naan bread.

Tagine is an incredibly aromatic Moroccan dish named after the dish it is traditionally cooked and served in. The flavours are typically a blend of turmeric, saffron, cumin, cayenne pepper and cinnamon. These North African stews are very easy to make and require just one pot, which streamlines the process for busy families.

Frittatas are Italian omelets that are characteristically puffy because they finish their cooking under the broiler. This is a hearty and delicious meal all day long. Whether you cut off a wedge for a quick grab and go breakfast, or sit down to enjoy it over a family brunch this dish never disappoints. When making this frittata, make sure not to overcook your orzo before adding it to the frittata. Bonus, instead of making individual omelets you can make one frittata because it keeps on giving.

Chili can be hearty without being heavy. By substituting chicken for traditional ground beef you get lots of amazing lean protein. White and red kidney beans also give this chili a great colour and high fiber to keep you full longer. If you are cooking for one, freeze this chili in individual portions for up to two months. This meal is family friendly, healthy and packs a mild smoky punch of flavour.

Every so often you may find yourself alone on the weekend around lunchtime craving something delicious and different. My favourite sandwich is definitely the club sandwich. The endless flavour possibilities keep it original. The California style club is a popular and lower carbohydrate option to popular diner styles because it omits the third layer of bread. The avocado spread is also a healthier alternative to traditional butter and mayonnaise.

Is there anything better than getting your own individual pot pies? Not only is the presentation so much more special, but also if you’re only cooking for one or two people you can freeze the extra pot pies for another time. These pot pies have a zesty lemony flavour that help balance out the rich gravy inside the pie. Don’t let these pot pies fool you. They are hearty treat that you cannot resist.

These naturally gluten free sandwiches resemble pita pockets, and are so addictive! The cornmeal dough gives these arepas a soft chewy inside and crusty exterior. They can be filled with everything from meat to beans to eggs to this addictive chicken salad. Reina Pepiada is among the most common variety and in Venezuela they are eaten for breakfast or as a snack after a night out. However, in Canada, we typically eat them for lunch. They are hearty, delicious and surprisingly healthy.

As if fried chicken could get any better. These bit-sized pieces of bliss are tender, crunchy and smoky thanks to a healthy spoonful of prepared Tandoori Powder. Tandoori Powder is available in most supermarkets and specialty spice stores. To make sure the chicken is ultra tender I recommend marinating it overnight mango juice. This step is not necessary, but you won’t regret it.

Fresh crisp iceberg lettuce, mixed greens and vegetables are paired with the crunchy textures of dry chow mein noodles, almonds and sesame seeds. The addition of chicken makes this salad a flavourful protein packed meal that can be enjoyed at lunch or dinner.

Using leftover mashed potatoes as part of the next day's breakfast is an old fashioned time saver. If you don't need a gluten free version, substitute whole wheat flour.