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Recipe Archives - Page 12 of 16 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

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 a toothpick. Sprinkle chicken breasts...

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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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Barley, Oats & Chocolate Chip Cookies

To celebrate the holiday season, I made these tasty Christmas cookies!   I decided to use the whole grains barley and oats since they are rich in beta glucan, which is beneficial for cholesterol lowering and boosting immunity.   Prep time: 20 minutes Cook time: 10-12 minutes Serves: 30-40 cookies   Ingredients: 1 cup brown sugar 1 cup margarine 1 tsp vanilla 1 egg 2 cups whole oats (I used quick cooking oats) 1 cup barley flour ½ cup oat bran 1 tsp baking soda ¼ tsp salt 1 cup dark chocolate chips 2 Tbsp festive sprinkles (optional)   Instructions: Pre-heat oven to 350°F. In a large bowl, combine brown sugar and margarine and blend together. Stir in vanilla and egg and mix until fluffy. Add whole oats, barley flour, oat...

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Greek Quinoa Salad

Here is a simple quinoa salad that is very convenient to pack for work or school lunches.  This balanced meal choice is complete with carbohydrates to fuel your brain, protein and fibre to keep you feeling full, and a variety of vitamins and minerals for overall health!  I enjoy this quiona salad paired with a small cup of yogurt, ¼ cup of nuts and a piece of fruit. Serves: 4 Prep time: 15 minutes Cook time: 20 minutes   Ingredients 1 cup quinoa, rinsed ½ cup canned chickpeas, drained and rinsed ½ cup cucumber, diced ½ cup cherry tomatoes, cut in half ½ green peppers, diced ¼ cup feta cheese, crumbled ¼ cup black olives, chopped 2 tbsp extra virgin olive...

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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 mustard, garlic,...

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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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National Oatmeal Day

National Oatmeal Day!

National Oatmeal Day: With the chilly weather already upon us, nothing hits the spot better than a big bowl of warm oatmeal. This post is dedicated to this nutritious and satisfying breakfast option. First, let's start with facts on oatmeal and then I will share my homemade fibre-packed oatmeal recipe.     Did you know? Oatmeal is a whole grain (not refined -still contains the bran and germ) It contains 3g of protein and 3g of fibre in 1/3 cup serving Oatmeal lowers cholesterol (thanks to the beta-glucan, type of soluble fibre) Steel-cut oats have modestly more fibre (longer cook time) Stabilizes blood sugars which keeps you feeling fuller longer...

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Mediterranean Vegetarian Salad

Mediterranean Vegetarian Salad: Sometimes you are in need of a quick culinary creation that uses common vegetables and pantry staples. This recipe is one that can be made in a hurry and served to those on gluten free and/or vegetarian diet. I brought this dish to a housewarming party and it was a big hit! So enjoy :) Mediterranean Vegetarian Salad Recipe: Serves: 8-10 Prep time: 15 minutes Ingredients:  ½ can chickpeas (540mL), rinsed and drained 1 can lentils (540mL), rinsed and drained 2 stalks celery, chopped 1 Tbsp celery leaves, chopped ¾ cup cucumber, chopped 1 red pepper, chopped ¾ cup black olives, drained and rinsed ½ cup feta cheese, crumbled or diced 1/3 cup olive oil ½ tsp dried...

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