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Recipe Archives - Page 8 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

Homestyle French Onion Soup

Homemade French onion soup was always a favourite in the D’Ambrosio household.  If you have not tried making onion soup before, you will be surprised by how easy it is!  Remember that soup freezes very well, so it is great for batch cooking!   Serves: 4 Prep time: 10-15minutes Cook time: 20-30 minutes   Ingredients: 3 large white onions, sliced 2 Tbsp butter or margarine 1 Tbsp flour 1 can beef consume (284mL) diluted with 2 cans water (284mL) 900mL beef broth Add a dash of sherry (optional) 4 small pieces of bread, toasted ¼ cup mozzarella cheese, grated 2 tbsp parmesan cheese, graded Fresh parsley, chopped (optional)   Instructions: In a large pot on medium-high heat, melt butter or margarine.  Add sliced onions and stir.  Cook...

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Andrea D'Ambrosio dietitian

Simple Spicy Sausage Penne

If you are tired of buying prepared pasta sauce laden with sugar, salt and preservatives, I encourage you to try this simple sauce that is packed with flavourful and colourful vegetables.  I enjoy spice so I used spicy sausage but you can also use mild sausage as well for a non-spicy version. Serves: 4 Prep time: 15 minutes Cook time: 25 minutes   Ingredients: 2 large spicy Italian sausages (1/2 lb.) 2 tbsp. olive oil 1/2 cup onion, chopped 1 cup red peppers, sliced l clove of garlic, minced 1/2 tsp. dried basil leaves 1/4 tsp. dried oregano 1 - 28 oz (796 mL) can plum tomatoes, diced 4 cups whole wheat penne rigate Ground pepper to taste Italian Parsley, chopped for garnish   Instructions: 1. ...

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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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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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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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Hearty Homemade Greek Salad

Here is a simple greek salad recipe: Hearty Homemade Greek Salad, with a homemade dressing. I added chickpeas on top for added carbohydrate, protein, fibre and healthy fats. Adding a carbohydrate (or two) to your salad could make it into an entrée to fuel you during your busy day. Hearty Homemade Greek Salad Recipe: Serves: 2 Prep time: 15 minutes Ingredients: 4 cups lettuce (romaine or green leaf) 1 medium tomato, chopped ½ cucumber, chopped ½ red pepper, sliced 1 cup chickpeas, drained and rinsed from can ½ cup black olives, drained and rinsed ½ cup feta cheese, crumbled ¼ tsp Dijon mustard 2 Tbsp sunflower seeds, unsalted ¼ tsp dried oregano 1 Tbsp olive oil 1½ tsp red wine vinegar ¼ tsp dried...

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