Recipes

Use a can of mixed bean salad as a time saver to create this fresh tasting chicken toss. The marinated mixed beans, containing chickpeas, kidney beans and Romano beans, are in a zippy marinade complete with vinaigrette, garlic and onion. Serve as a light lunch or as a supper side salad. Any leftovers pack well the next day for your lunch and are delicious in wraps.

A village style Greek salad, known as “horiatiki” in Greece, typically does not use lettuce and the vegetables are in rough chunks. Adding lean chicken makes it hearty enough to be a light meal with some crusty bread. It is even better in the summer when tomatoes and produce are at their peak of freshness.

This is an easy, flexible recipe and you can change the toppings to suit your preference and what you have available. It also works well with leftover roast chicken.

This tasty coconut curry comes together quickly on the top of the stove. It is also very good made with leftover roast chicken. Here the curry is served hot over fresh spinach. You can also chill and serve as a salad.

In Hawaii it is called "chicken katsu" but the Japanese refer to this dish as "torikatsu." It is referred to as "tonkatsu" when it is made with pork cutlets. The katsu sauce recipe uses ingredients readily available in most Canadian kitchens. The goal with this recipe was to achieve "fried chicken" with as little fat as possible. Chicken katsu can be served over a bed of sliced cabbage and/or with rice.

This soup is bright green, like early spring leaves thanks to the mint, peas and baby spinach. Make this simple and delicious soup to boost you intake of nutrient rich, dark green vegetables. Use any spring green such as kale or sorrel in combination, or in place of, the spinach.

Try this easy and flexible complete meal soup. Beautiful edamame and spinach swim in a golden broth making a healthy, colourful soup. Additional taste options include adding a splash of lemon, a beaten raw or hard cooked egg, shrimp or other vegetables of your choice. You can also substitute fresh shitake, or other mushrooms, for the dried shitake in the recipe.

Almost everyone is familiar with Pesto alla Genovese, the green garlic-and-basil sauce that's one of the symbols of Italian cuisine. Here jar pesto is combined with fresh lemon and white wine to make a simple and delicious pasta and chicken meal.

Serve these tasty chicken and quinoa burgers with a mixed green salad. You can also turn the chicken quinoa mixture into a meat loaf and bake it with the tangy jerk barbecue sauce spooned over.

Here is a simple version of the classic, and ever popular, Japanese chicken yakitori. The ingredients used are similar to those in teriyaki but here they work as a marinade and not a glaze. Marinate for an hour or so to work the magic of the mirin, sake and tamari trio.

Here is a simple and delicious stir-fry with Thai flare using packaged "broccoli slaw mix" of shredded broccoli, carrots and red cabbage. The chopping is done already so you can get dinner on the table more quickly!

Nachos have become a Canadian favourite. This dish is easy to make and offers enough protein for a main dish meal. Corn chips/tortillas count as a whole grain. Green tomatillo salsa has a citrusy, herb flavour and the jalapeno peppers add a touch of heat.

Try our easy and hearty dish that gets full flavour from common breakfast favourites. Look for chicken sausages at butcher's and grocery stores.

Skip the extra calories and work of a traditional pie crust! Try our delicious, low fat crust made with grated potato mixed with onion, egg and a touch of salt. Tender, fresh asparagus helps make this a delicious main meal pie.

Thukpa is a Himalayan noodle soup, usually served with meat and is really delicious with lean chicken. It is popular in Tibet, Bhutan, Nepal, and some parts of India. "Thuk" means heart so it is a heart warming dish. In Bhutan it would usually be made with buckwheat noodles

Lentils (lensculinaris) grown in Canada vary between large and small and green, red and brown. They are a good starting place for the novice legume user, as they do not need to be soaked. Just a quick rinse and you can cook them up in this quick soup.

Here we wrap up chicken and baby spinach with a zesty honey salsa. The recipe comes together quickly and uses common kitchen ingredients.

If you haven't made your own egg rolls before, you will love this easy Asian fusion recipe using store-bought egg roll wrappers. The zippy sauce combines prepared Thai-style Sriracha hot chilli sauce with sweet chilli sauce and fresh cilantro.

Here is a simple and delicious method to make healthier, lower priced "wings" with boneless chicken thighs. This recipe also works very well with bone-in drumsticks.

A hearty salad of red and green with a zesty cranberry vinaigrette. A lot of people are fond of pickled beets but they don't realize they can eat them raw and grated like you do carrots. Try it. You won't be disappointed.