Thursday, 14 June 2018

Roasted Asparagus

Quantity : 2 servings
Preparation : 10 min Cooking : 10 min
90 calories/serving

20 asparagus, average size 400 g
4 tsp olive oil 20 mL
1 pinch salt [optional] 0.2 g


Preheat the oven to 230ºC/450ºF.

Clean the asparagus, then lay them on an oiled baking tray. Coat thoroughly with oil, then season with salt.

Cook in the middle of the oven until the asparagus change colour, about 8-10 min, depending on their size. Shake the tray a couple times during cooking, so that the asparagus will grill evenly. 

Alternatively, asparagus may be wrapped in aluminum foil and cooked on an outdoor grill at 'medium-high'. You may also run a skewer through 5-6 asparagus just below the tip and another about 2,5 cm from the bottom, making a little raft. This double-skewer technique keeps the asparagus from slipping through the grill. For small quantities, asparagus may also be sautéed in a pan on the stovetop.


Chicken Tikka

Chicken Tikka

4 servings
Marinade : 30 minPreparation : 10 minCooking : 10 min
200 calories/serving

1/2 cup yogurt, plain, 2% 130 g
2 tbsp lime juice, freshly squeezed 1 lime
1 tsp gingerroot, finely grated 4 g
1 clove garlic, minced
1 tsp curry powder 3 g
1/4 tsp cayenne pepper 1 g
3/4 tsp paprika 2 g
1/2 tsp salt 2 g
8 chicken thighs, boneless, skinless, cut into 2 cm cubes 500 g
1 1/2 tbsp canola oil 23 mL
12 bamboo or wooden skewers

Before you start

If the chicken pieces will be cooked using an outdoor grill, you will first need to soak the wooden skewers for about 15-30 min in warm water.

In a bowl, stir all the ingredients together, except the chicken and oil. Add the chicken pieces, stirring to coat well. Let sit, covered, 30 min to 1 hour in the refrigerator.

When ready to cook, thread the chicken pieces onto the skewers, leaving a little space between the pieces.

Cook on a medium-hot, oiled grill, turning occasionally until the chicken is nicely coloured and just cooked through, about 5-7 min. If an outdoor grill is not available, the chicken pieces may be cooked in a well-oiled, well-seasoned, ridged pan or they may be broiled in an oven.


Wednesday, 13 June 2018

Egg Salad Sandwich

Quantity : 1 serving
Preparation : 5 min Cooking : 10 min
290 calories/serving

2 slices bread, whole wheat 70 g
1 eggs size large, boiled, sliced
1/2 green onions/scallions, finely chopped
1/2 stalk celery, finely chopped 35 g
1 tsp mayonnaise 5 mL
1/4 cup baby spinach, or lettuce leaf [optional] 5 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Tuesday, 12 June 2018

Quinoa and Lentil Salad

Quantity : 4 servings
Preparation : 15 min Cooking : 30 min
430 calories/serving

2/3 cup green-brown lentils (dried) 110 g
1 cup quinoa 180 g
2 cups water 500 mL
1 yellow or red sweet peppers, finely diced 200 g
1 shallots, finely chopped 40 g
1/2 bunch arugula, coarsely chopped 80 g
1/4 cup extra virgin olive oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 10 mL
80 g feta cheese, crumbled
4 tbsp fresh mint, finely chopped 12 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]


Rinse the lentils and cook them in a saucepan of boiling salted water, about 30 min until tender but still somewhat firm. Drain, discard the liquid and set aside the lentils.
Cook the quinoa in the water then let it cool down 10 minutes.
Prepare the vegetables: Seed, core and dice the pepper; finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Add the lentils and quinoa to the bowl.
In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped mint then serve.


Lentils can be cooked up to 5 days in advance.

Pumpkin Bread

Image result for pumpkin bread

Preheat oven to 350 F.  Oil 2 loaf pans (5x9"). 

Stir together 3 cups of sugar and 1 cup of vegetable oil.  Stir in 4 eggs and 2 cups of pumpkin.

In a separate bowl, combine 3-1/2 cups of flour, 2 tsp salt, 2 tsp baking soda, 1 tsp baking powder, 1 tsp nutmeg, 1 tsp allspice, 1 tsp cinnamon and 1/2 tsp ground cloves.

Alternating dry mixture and 2/3 cup of water, add to pumpkin batter.

Divide batter between two pans and bake for 30-40 minutes until tester (such as a toothpick or knife) comes out clean.

Thursday, 31 May 2018

Beef and Potato Fricassee

Quantity : 4 servings
Preparation : 10 min Cooking : 40 min
320 calories/serving

460 g beef, inside round, cut into 1 cm cubes
1 onions, finely chopped 200 g
1 clove garlic, finely chopped
2 potatoes, peeled and cut into 1 cm cubes 400 g
1 stalk celery, cut into 1 cm cubes 70 g
4 tsp butter, unsalted 18 g
4 tsp canola oil 20 mL
1 1/3 cup beef broth 330 mL
7 tbsp frozen peas 55 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh [optional] 10 g

Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Cut the meat into small 1 cm cubes. Prepare the vegetables : Finely chop the onion and garlic; cut the potatoes and celery into 1 cm thick pieces.
Heat half of the butter and oil in a thick-bottom frying pan over medium heat. Add the onion and garlic, sauté 3-4 min until translucent, then remove them and set aside.
In the same pan, add the cubes of beef and sear them over high heat 7-8 min until golden-brown. In order to brown the meat, it is important to remove any juices coming out of the meat, otherwise the meat will «boil» rather than brown. A bulb baster may be used to pull the juices out of the pan (The meat juices may be reserved and added back to the pan later with the broth).
Add the remaining butter and oil to the pan. Stir in the potatoes and celery, then sauté a few minutes. Pour in the broth (and any reserved meat juices), then deglaze. Put the onion and garlic back into the pan. Season with salt and pepper to taste. Cook, covered, over low heat 20-25 min, until the potatoes are soft. Add the peas and cook an additional 3 min.
Sprinkle with the chopped parsley (optional) and serve in the warmed dishes.

Monday, 28 May 2018

Orecchiette Pasta Bari-style "alla Barese"

I'm back on my meal plan again.  I had stopped for a while because my life was really hectic and I wasn't finding enough time to cook but I have to take back control of my diet and my diabetes.  I am subscribed to the Diabetic Plan for control of blood sugar and to help with weight loss at  I showed this plan to the staff in the Diabetes clinic at our local hospital and they were very impressed.  And it really does work!  

This is tonight's supper and it was very tasty indeed.  I cheated a bit though.  I didn't want to buy anchovies just for this recipe so I thought . . . hmmmmm salty and briney . . . and diced up a couple of black olives.  I think it worked out great.

Quantity : 4 servings
Preparation : 10 min Cooking : 15 min
420 calories/serving

5 cups broccoli, cut into florets 650 g
320 g orecchiette 3 cups
2 1/2 tbsp olive oil 38 mL
3 cloves garlic, minced or pressed
5 1/2 anchovy fillets, chopped 22 g
1 1/3 dried chili peppers, minced 0.4 g
12 mini-tomatoes (cherry, miniature or grape), cut in half 3/4 cup
4 tbsp Romano cheese, grated 12 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.


Prepare the broccoli: clean and cut off the florets. Peel off any though skin of the stalks and cut them into small pieces. Blanch and drain the broccoli, then set aside, but keep them warm.
To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
In the meantime, heat the oil in a skillet over medium heat. Gently sauté the minced or pressed garlic 1-2 min, with stirring, until soft taking care not to let it burn. Chop the anchovies, then add them to the skillet with stirring. Cook 2 min until they have broken apart and "melted". Stir in the minced chili pepper then add the mini-tomatoes cut in half and the drained broccoli.
Pour the drained pasta into the pan and mix with the seasoned broccoli. Adjust the seasoning, add the grated romano(*), then serve in the warmed dishes.