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Dinner Archives - Page 7 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dinner

Grape & Feta Kale Salad

This fresh kale salad combines sweet and salty to create a delicious dish that is sure to impress just about anyone!  The Grape and Feta Kale salad is the perfect addition to your next BBQ on the patio.  Adding new recipes to your repertoire boosts cooking confidence so that you do not fear failure.  I'd like to share one of my favourite quotes by Julia Child, “The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude.”   Serves: 2 Prep time: 10 minutes   Ingredients: 4 cups kale, stems removed & chopped 1 cup red seedless grapes, cut in half 1/3 cup feta cheese, crumbled 3 Tbsp unsalted sunflower seeds 3 Tbsp raisins 2 Tbsp olive oil 1 Tbsp...

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Cuban Chicken with Black Bean Quinoa

In my most recent blog post entitled “Time for Spring Cooking”, I mention cooking with friends and going to grocery stores to learn from local chefs. Chef Patrick Mathieu (@StationHouseCCo) is my all time favourite chef  at a local grocery store who was also on Chopped Canada!  His recipes are beyond flavourful, not too complex and very versatile. This Cuban Chicken with Black Bean Quinoa was demonstrated by Patrick  for our class and it was sensational.  Patrick caters events and is also a local Waterloo firefighter. This is a slightly adapted version of his delectable recipe and the recipe can be made into a vegetarian version by leaving...

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Maple Glazed Salmon

Just in time for spring, here's my favourite salmon recipe that is easy and delicious!  This maple marinade takes 5 minutes to prepare.  If you have time to marinade your salmon, leave coated salmon in the fridge for a couple hours to soak up the flavours. This salmon is delicious both cooked in the oven or grilled on the BBQ! Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 3 Tbsp low sodium soya sauce 3 Tbsp fresh Maple Syrup 1 clove garlic, minced 1/2 Tbsp fresh ginger, chopped INSTRUCTIONS: 1.  Mix soya sauce, maple syrup, garlic and ginger  to create maple marinade. 2.  Place salmon fillets in a baking dish and coat with maple marinade. 3.  Pre-heat oven to...

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Simply Spinach Salad

Who doesn’t love a good spinach salad?  I appreciate the firmer texture of the spinach leaves and enjoy how the eggs, mushrooms and yes even bacon all come together to make a delicious salad.  Another reason to enjoy this salad, spinach has an outstanding nutritional profile!  It is rich in vitamin A, C, and K, folate, calcium, magnesium, iron along with fibre and antioxidants like lutein.   Serves: 4 Prep time: 10-12 minutes   INGREDIENTS: 6 cups fresh spinach 3 hard boiled eggs, diced 5 strips of bacon, diced (optional) 6 mushrooms, sliced   1/3 cup canola oil 3 Tbsp white wine vinegar 1/8 tsp garlic powder salt and pepper to taste     INSTRUCTIONS: Clean spinach leaves thoroughly in cold water. Use salad...

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One Pot Hearty Chili

Batch cooking should be synonymous with chili making!  Chili is a simple meal and can be easily portioned into freezer containers and eaten on a busy night.  Feel free to add whatever vegetables you have on hand into this one pot meal.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:         500g of extra lean ground beef or ground turkey or veggie ground round 1 Tbsp canola oil 1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 5 mushrooms, sliced 1 green/red/yellow/orange pepper, sliced 1 cup frozen corn kernels 19 oz can (540mL) diced stewed tomatoes 19 oz can of kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 2-3 tsp chili powder 1/2 tsp...

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Crunchy Garlic & Parmesan Asparagus

Roasting is a simple way to cook extremely flavourful veggies! In my last blog, I explored the numerous nutrition benefits to having your veggies roasted opposed to raw or boiled. This recipe was put together in a matter of minutes when a friend was visiting for dinner.  We wanted to roast asparagus, instead of steaming them, to enjoy extra flavour along with an exceptional crunch. They turned out so well!  Hope you enjoy the recipe.   Serves: 4 Prep time: 10 minutes Cook time: 10-12 minutes   Ingredients: 15-20 asparagus spears, snap the ends off Drizzle with olive oil, about 1-2 Tbsp 1-2 cloves garlic, minced 2 Tbsp parmesan cheese Sprinkle salt Sprinkle fresh ground pepper   Instructions: Pre-heat oven to 400 F ...

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Mom’s Minestrone Soup

This weekend has brought Southern Ontario cold weather alerts with temperatures plummeting and wind chills hitting -30 degrees! With the immensely cold weather, what better way to keep warm than by enjoying some homemade Minestrone soup.   Making your own soup allows you to use fresh ingredients, have lower salt intake (than pre-made soups) and you can even freeze extras for leftovers.   Ingredients: 1 small onion, chopped 2 large carrots, sliced 1 cup celery, chopped 3 Tbsp butter 1 cup green beans, chopped 1 cup cabbage, chopped finely 4 medium tomatoes, skins removed in hot water 5 cups broth (chicken, vegetable or beef) 2 cups water 1 can kidney beans, rinsed and drained 1/2 cup whole wheat macaroni uncooked ¼ tsp basil ¼...

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Aged Asiago & Berry Salad

Undoubtedly, we could all benefit from eating more greens.  A client told me that by making cool salads, she was making salads the “star of the meal”.  I just love this!  Here is an easy recipe combination that is sure to make the salads a tempting treat. In my family, we always enjoy salads at the end of the meal as a palate cleanser or you can have it as a starter to help fill you up on those healthy greens!   Prep time: 10 minutes Serves: 4   Ingredients: 4 cups of romaine,  leaf lettuce or mixed greens of choice ½ cup raspberries ½ cup blueberries 3 Tbsp unsalted sunflower seeds 2 Tbsp raisins Top with slivered asiago cheese 2 Tbsp...

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Broccoli & Cheddar Stuffed Chicken Breast

One of my all time favourite Julia Child quotes is, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.”  I could not agree with her statement more!  However, there are times where you want to go a little above to achieve the “wow factor” from family members, guests or maybe just to impress yourself!   This recipe I put together with my mom during our traditional cooking night. We served our broccoli and cheddar stuffed chicken breast with brown rice, a side of steamed broccoli and tossed salad. Keep in mind, this is a recipe that has lots of versatility so feel encouraged...

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