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Dinner Archives - Page 11 of 13 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dinner

Winter Breeze Salad

In the frigid winter months we can depend on having fresh fruits imported at reasonable prices and still packed with flavour.  Here is a simple recipe that uses readily available winter fruits and greens! Serves: 4 Prep time: 15 minutes   Ingredients: 4 cups of fresh greens (I used half spinach and half romaine lettuce) 1 orange (peeled and sliced into chunks) 1 cup blackberries 2 Tbsp craisins or dried cranberries 2 Tbsp slivered almonds, unsalted   2 Tbsp olive oil to coat salad 1 Tbsp balsamic vinegar salt to taste   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Vegetarian Pad Thai

Who doesn’t enjoy a tangy, moderately spicy noodle dish loaded with veggies?  This is a very simple Pad Thai recipe, which thankfully uses common household ingredients!  Be careful to not over-cook the rice noodles, as you want them to remain firm and a little chewy.  You can also feel free to use bean sprouts instead of the snow peas for a more traditional recipe.  Try tossing in some shrimp or chicken for a non-vegetarian alternative!   Prep time: 20 minutes Cook time: 15 minutes Serves: 4   Ingredients: 16oz rice noodles (1/4 inch wide) 1.5 cups snow peas   Sauce: 3 tbsp fresh lime juice 3 tbsp Ketchup 1tbp brown sugar ¼ cup low sodium soy sauce or fish sauce   3 tbsp...

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Rapini on Whole Grain Spaghetti

Here is a popular family dish using fresh rapini with olive oil, garlic and whole grain pasta!  This recipe is a flavourful, light and a delicious way to incorporate veggies into your pasta dish.   Serves: 4 Prep time: 10 minutes Cook time: 10-15 minutes   Ingredients: 1 bunch of rapini, trimmed stems 2 Tbsp olive oil 1 package whole grain pasta 1 clove garlic, sliced fresh ground pepper to season pinch of red pepper flakes (optional)   Instructions: Clean rapini and trim off the long stems.   (I sliced the stems lengthwise so they cook in less time). Cook whole grain pasta in boiling, salted water according to package instructions. Cook rapini in boiling, salted water for 3-5 minutes or until...

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Homemade Goat Cheese & Parsley Stuffed Chicken

This is a simple, succulent recipe that provides an elegant protein option that can be served with seasoned roasted veggies at your next dinner party.   Serves: 2 Prep time: 10 minutes Cook time: 20-25 minutes   Ingredients: 2 chicken breasts ¼ cup goat cheese 1 tbsp fresh parsley, chopped Sprinkle ground pepper 1 tbsp oil oil 1/2 tbsp basil dried   Instructions: Pre-heat oven to 375 F. Trim any fat off the chicken breast and cut in half lengthwise. Add goat cheese to one side of the opened chicken breast and sprinkle fresh parsley on top of cheese.  I added fresh ground pepper inside the chicken breast. Close the chicken breast so it looks intact, you may need to use...

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Eggplant parm

Eggplant Parmigiana

This is a true crowd-pleasing recipe that uses simple ingredients.  Feel free to add your own spices like fresh basil or oregano according to your tastes.   Serves: 4 Prep time: 15 minutes Cook time: 15-20 minutes   Ingredients: 1 medium eggplant, remove skin and slice into ½ inch slices 1 egg ¼ cup all purpose flour 2 Tbsp canola oil 1/3 cup grated parmesan cheese 1 cup meatless tomato sauce 1 cup mozzarella cheese   Instructions: Pre-heat oven to 400F. Wash and peel eggplant; cut crosswise into ½” slices. Dip eggplant into egg and then flour; turning to coat both sides. In a large skillet on medium-high heat, cook eggplant half at a time for 4-6 minutes. Turning once to cook...

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Colourful Roasted Veggies

This recipe of seasoned, crunchy veggies will fill your home with the savory aroma of spices!  Feel free to use a variety of veggies according to your taste preference or what you have on hand. Tip: Be sure to cut your vegetables into similar sized pieces so that they cook at the same time.  For example, you may have to cut your potatoes into smaller pieces and use larger slices of red peppers. Serves: 4 Prep time: 15 minutes Cook time:  40-50 minutes   Ingredients: 4 cups tri-coloured potatoes, cleaned and cut into quarters 1 cup cauliflower, chopped 1 red pepper, sliced into chunks 1 zucchini, cut into spears 1 cup mushrooms, whole ¼  small red onion, sliced 2 cloves...

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Balsamic Glazed Salmon

Here is a simple salmon recipe that uses common household ingredients and can be ready in a hurry.  Salmon is an excellent source of omega 3 fatty acids essential for heart health as well as brain, nerve and eye functioning.  Aim for 2-3 servings of fish per week (one serving is 75g or 2.5oz).   Serves: 2 Prep time: 10 minutes Cook time: 15-20 minutes   Ingredients: ¼ cup balsamic vinegar 1 tbsp olive oil 1 tbsp white wine 2 tsp Dijon mustard 1 clove garlic, minced ½ tsp dried oregano Pinch of peppercorns Salt and pepper to taste 2 Salmon fillets (4 oz each)   Instructions: Pre-heat oven to 425 degrees. In a small bowl, combine balsamic vinegar, olive oil, white wine, Dijon...

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Pomegranate Goat Cheese Salad

In my latest blog post I selected pomegranates for my winter superfood!  Here is an easy and tasty recipe to use this sweet fruit with goat cheese! Pomegranate Salad Recipe: Serves: 4 Prep time: 10 minutes Ingredients: 4 cups fresh green lettuce ¼ pomegranate fruit, seeds 1 Tbsp raisins ¼ cup goat cheese, crumbled 1 Tbsp sunflower seeds, unsalted 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar salt and pepper to taste Instructions: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Quinoa & Beef Stuffed Peppers

Growing up in an Italian family, I always enjoyed my nonna’s rice and ground veal stuffed peppers. Using this meal inspiration, I have created my own stuffed peppers where I substituted quinoa for rice for added protein and fibre. There is a lot of versatility with this recipe so be sure to toss in additional veggies or spices according to your tastes. This recipe is also gluten-free for those on a restricted diet. Quinoa & Beef Stuffed Peppers Recipe: Serves: 4-6 Prep time: 40 minutes Cook time: 45 minutes Ingredients: 1 pound lean ground beef 1 cup quinoa (dry and rinsed) 14 oz canned tomato sauce 1 Tbsp Italian spices (pre-mixed) 2 Tbsp fresh parsley, chopped 1...

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