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Quick & Easy Archives - Page 7 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

Andrea D'Ambrosio dietitian recipe apple maple salad

Maple, Apple & Cranberry Kale Salad

Fresh kale makes a delicious salad to add to your meal!  In this recipe, I combine a sweet dressing with crunchy ingredients to achieve the right blend of sweet and bitter.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups fresh kale, chopped 2 Tbsp maple syrup 2 Tbsp balsamic vinegar 2 Tbsp olive oil Red delicious apple, unpeeled and chopped ¼ cup slivered unsalted almonds, toasted ¼ cup craisins salt and pepper to taste   Instructions: Trim tough kale stems ends and tough centre stems.  Discard any discoloured leaves.  Chop into bite size pieces. Wash kale leaves thoroughly and dry. Combine maple syrup, balsamic vinegar and olive oil and whisk thoroughly to combine ingredients. Chop apple and put into...

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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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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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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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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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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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