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Dinner Archives - Page 8 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dinner

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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Homemade Tomato Sauce

When you are not sure what to make for dinner having homemade tomato sauce ready in the freezer makes the decision a lot easier.  This recipe uses basic ingredients and is simple to prepare. Some of my favourite veggies to add to this sauce include: coloured peppers, mushrooms, celery and even graded carrot. Optional: Add a dash of red wine with onions for a nice flavour!   Serves: 4-6 Prep time: 10 minutes Cook time: 20-30 minutes   Ingredients: 1 clove garlic, minced 3 Tbsp extra virgin olive oil 1/3 cup fresh Italian parsley, chopped ½ medium onion, chopped 28 oz diced tomatoes, canned ¼ tsp basil ¼ tsp oregano fresh ground pepper and parmesan cheese to taste   Directions: In a large saucepan over medium...

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Easy Peasy Pizza

Cooking does not have be complex and time consuming, especially after a long day!  Here is a simple meal idea, that is ideal for those low on time and who are wanting to avoid eating out.   You have flexibility to use whatever grain you have on hand, for the pizza crust; try whole grain pitas, English muffins or tortillas.  You are encouraged to use whatever veggies and cheese you desire for delicious variety on your personal pizza.  Feel free to share you topping combinations too!   Serves: 2 Cook time: 8-10 minutes Prep time: 10 minutes Ingredients 2 whole grain tortillas 4 Tbsp pizza sauce Sprinkle oregano, dried 5 mushrooms, sliced ¼ green pepper ½ tomato, sliced ½ cup mozzarella and cheddar...

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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much...

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Cinnamon + Spice Sweet Potato Wedges

When I think of fall harvest, I think of root vegetables.  One of the healthiest of which is the sweet potato.  Sweet potatoes are a more nutritious choice than regular white potatoes. For example, sweet potatoes have 10 times more vitamin A (important for vision, skin and immune system) than regular white potatoes.  So feel free to substitute your regular old white potatoes for moist and sweet, sweet potatoes instead. Try these cinnamon and spice potato wedges as a healthy alternative to French fries.  Learn more about the sweet potato’s sweet nutrition profile here.    Prep time: 10-15 minutes Cook time: 40-50 minutes Serves: 2-4   Ingredients: 4 medium sized sweet potatoes 2 Tbsp olive oil 1...

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