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Dinner Archives - Page 6 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dinner

Buddha Bowl

Buddha Bowl with Tahini Miso Sauce {Recipe Redux}

A Buddha bowl, also known as a hippie bowl, is a hearty dish made of a combination of various veggies (raw or roasted), protein sources like beans, tofu, nuts or seeds and healthy whole grains like quinoa, brown rice or bulgur. Last week, my friend and fellow dietitian, Chelsea Allan and I made Buddha Bowls for dinner. This celebrated my first time making a bowl and using miso as an ingredient.  Miso is used in Japanese cooking and is a paste made from fermented soybeans and barley or rice malt. We also used tahini in our sauce, which is a Middle Eastern paste made from ground sesame seeds.   Serves:...

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Garlic & Rosemary Roasted Red Skinned Potatoes

Oven meals are the perfect way to keep the house nice and warm in the middle of winter. Potatoes are a nutritious addition to your diet and contain lots of fibre, potassium, magnesium and vitamin C, to name a few.  Here's a simple way to roast up some potatoes!   Ingredients: 1.5 pound bag of baby red skinned potatoes, cut into quarters 2-3 Tbsp olive oil 3 cloves of garlic, minced (optional) 1 Tbsp dried rosemary Sprinkle salt Fresh ground pepper   Instructions: Pre-heat the oven to 400 degrees. Clean potatoes and cut them into quarters. Add olive oil, garlic, rosemary, salt and pepper and toss to combine. Place coated potatoes onto a baking sheet lined with parchment...

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Festive Orange, Pomegranate & Feta Salad

It’s hard to believe that we are only one week away from Christmas! Have you decided what festive salad you are bringing to the holiday party? What better way to use those vibrant coloured, juice-packed little seeds than topped on flavourful salad. This is also a great recipe if you are the lucky one hosting the holiday meal.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped ½ cup pomegranate seeds 1 orange, segmented and chopped 1/3 cup feta cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop and clean lettuce and place into large bowl. Add fruits, feta, craisins...

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Chorizo Stuffed Jumbo Shells

Are looking for a crowd pleaser this holiday season? If so, be sure to try my chorizo stuffed jumbo shells! If you wish, you can prepare this recipe in stages.  The meat filling and sauce can be prepared ahead of time. You might also call upon your friendly sous-chef for some chopping and stirring assistance. This recipe makes especially tasty leftovers!   Serves: 6-8 Prep time: 30-40 minutes Cook time: 20-30 minutes (cook and bake time)   Ingredients:   Meat filling: 3 Spanish-style chorizo sausage, casing removed ¼ cup olive oil 1 clove garlic, finely chopped 1/2 small red onion, chopped 6 white mushrooms, very finely chopped ¼ cup parmesan cheese ½ cup mozzarella cheese, shredded ¼ cup fresh Italian parsley, chopped   Tomato sauce: Can use pre-made or here’s...

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Veal Marsala with Wine & Mushrooms

This is one of favourite recipes that my mom will often make when I come home to visit.  This succulent dish can be served with whole grain spaghetti and two sides of vegetables like steamed green beans and salad. Veal is an excellent protein and an exceptional source of iron, vitamin B12 and vitamin A.   Serves: 4 Prep time: 30 min Cook time: 20 minutes   INGREDIENTS: 1 pound thin veal cutlets salt and pepper to taste ¼ cup all purpose flour 1 Tbsp each butter and olive oil 1/3 cup onions, chopped 1 cup mushrooms, sliced 1 tsp dried thyme ½ cup dry Marsala wine or white wine ½ cup chicken stock   INSTRUCTIONS: Blot cutlets with dry with paper towels. Season veal cutlets with salt...

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Ontario Apple, Walnut & Feta Salad {Recipe Redux}

Happy International Nut day! Go nuts today (and everyday) by including these healthy plant-based fats, protein-packed wonders in your diet. One of my favourite ways to consume my ¼ cup of nuts is by sprinkling them on salads!   My Fall Harvest salad deliciously combines the sweetness of apples and dried fruit with saltiness of feta cheese. I use a simple olive oil and balsamic dressing and topping of walnuts to add crunch.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped 1 red apple, unpeeled and chopped 1/3 cup feta cheese, cubed 3 Tbsp craisins or raisins ¼ cup roasted, unsalted walnuts 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop...

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Simple Greek Pasta Salad

Are you bored of the same old lunch? If you are looking for a way to add variety to your family’s lunchbox, why not try this simple Greek Pasta Salad! I love this recipe for lunch because it can be prepared ahead of time and the flavours intensify the next day making it a mouth-watering addition.   Prep time: 10-12 minutes Cook time: 10 minutes Serves: 4-6   Ingredients: 1 package of whole grain, tri coloured or gluten free pasta ½ cup of black olives, sliced or whole 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ cup olive oil 2 Tbsp of red wine vinegar 1...

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Spicy Vegetarian Chili {Recipe Redux}

Do you have prepared meals in your freezer? One of my top tips for busy people looking to eat healthy is to cook once but eat twice. Freezer meals are a great way to eat a delicious, homemade meal when you do not have the time to prepare something.   Without a doubt, my favourite freezer meal is my spicy vegetarian chili.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:       1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 1 Tbsp canola oil 1 bell pepper, sliced 19 oz can (540mL) diced stewed tomatoes 19 oz can of white kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 3-4...

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Warm Chickpea & Kale Entrée Salad with Goat Cheese

Entrée salads are all the rage these days! Many of my clients enjoy salads for lunch or dinner but it is important to ensure that your salad is nutritionally balanced with a carbohydrate (for energy), protein (for fullness) and then lots of veggies for vitamins and minerals. Here is a delicious example of an entrée salad to meet your nutritional needs.   Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 2-4 Tbsp olive oil 1.5 cups chickpeas, rinsed and drained 2 Tbsp onion, chopped 1/3 cup carrots, cut into match-sticks 4-6 cups of raw kale, chopped with stems removed 1 clove garlic minced 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ lemon, squeeze for juice sprinkle of salt...

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