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Recipe Archives - Page 12 of 17 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

Grandma’s Mushroom, Broccoli & Cheddar Quiche

Quiche is one of the foods that I despised as a child but grew up to really enjoy.  I am eager to share a family quiche recipe, which also makes great lunch leftovers!  Enjoy the versatility to use your favorite veggie and cheese combinations.   Serves: 6 Prep time: 10-15 minutes Cook time: 40-50 minutes   Ingredients: 2 Tbsp margarine or butter ½ cup onion, chopped ½ cup mushrooms, sliced 1/4 cup shredded cheddar cheese 1 cup broccoli, chopped into small pieces 9” unbaked pie shell 4 large eggs, beaten 1/2 cup milk 1 tbsp flour pinch of salt and pepper Garnish: Tomato slices and fresh parsley   Instructions: Pre-heat oven to 350F In a frypan, melt margarine over medium heat.  Sauté onions, add mushrooms and cook until tender....

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Salmon Fresh Rolls

This is an easy recipe for a light entertaining lunch.  I made these salmon wraps for a couple friends visiting for lunch and it was a big hit. You can use salmon, canned tuna or chicken.  Rice wraps are found in grocery stores in the ethnic section.  This is a gluten free recipe using common kitchen ingredients.  Enjoy the flexibility to choose the ingredients you love. Prep time: 10 minutes Cook time: Bring water to boil Serves: 4   Ingredients: 1 can wild salmon 2 Tbsp low fat sour cream 2 Tbsp mayo ½ tsp lemon juice 2 stalks celery, chopped salt and pepper to taste Rice wraps (4-6)   Toppings: Fresh lettuce, chopped Grated carrot Raisins Sunflower seeds Celery, cut into match sticks   Instructions: In a...

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Honey Dijon Salmon

Salmon is a succulent protein option that absorbs the flavours of the marinade.  I am always on the hunt for easy salmon recipes that taste great!  Here is another great recipe to add to the collection, Honey Dijon Salmon.  I served mine with a side of steamed asparagus drizzled with a Dijon cream sauce and side of whole grain spaghetti.   Serves: 2 Prep time: 10 minutes Cook time: 18-20 minutes   Ingredients: 2 fresh salmon fillets (6 oz each) ½ Tbsp butter or margarine ½ Tbsp brown sugar 1 Tbsp Dijon mustard ½ Tbsp honey ½ Tbsp soya sauce 1 clove garlic, minced Salt and pepper to taste   Instructions: Pre-heat oven to 400F. In a microwavable container, melt butter for 20-30 seconds. ...

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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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Wheat Berry Salad with Apples, Walnuts & Feta

Wheat berries are whole, unprocessed wheat kernels packed with nutrition! Wheat berries are wholegrain, meaning they contain the bran (outer fibrous coating), the endosperm and the germ, which is rich in vitamins, minerals and heart healthy fats.  When grains are refined, the bran and the germ are removed to make the texture easier to chew and digest.  As a result, wheat berries are crunchy and chewy in texture which helps keep you feeling full for longer!   Prep time:  20 minutes Cook time: 1 hour Serves: 12-15   Ingredients: 1 cup wheat berries (dry) 2 gala apples, unpeeled and chopped 1 can (19oz) chickpeas, rinsed ½ cup raisins ½ cup walnuts, unsalted and chopped ½ cup fresh parsley, chopped ¼...

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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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Zucchini Chocolate Chip Muffins

Muffins make a convenient snack option when you are on the go.  I often pair this delectable zucchini chocolate chip muffin with a yogurt or a portion of cheese.  Be sure to freeze extras to have them ready and fresh when you need them!   Serves: 12 Prep time: 15-20 minutes Cook time: 20-25 minutes   Ingredients: 1 ½ cup whole wheat flour ¾ cup white sugar 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 1 egg ½ cup vegetable oil ¼ cup milk 1 tbsp lemon juice 1 tsp vanilla 1 cup shredded zucchini ½ cup chocolate chips ½ cup chopped walnuts (optional)   Instructions: Preheat oven to 350F. Combine dry ingredients into mixing bowl. In a separate bowl, mix together egg, oil, milk, lemon juice and vanilla. Stir...

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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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