HEALTH PROFESSIONALS

The CSI Collection
A collection of tasty recipes from all four food groups.

Plan Ahead!
Before you go to the grocery store, make a list of all the meals you plan to make for the next week, and the ingredients you will require. Creating a meal plan and having ready-to-use ingredients at home can help you to prepare balanced meals and save time. Try to include foods from at least 3 of the 4 food groups in each meal. For a quick and healthy meal, serve the Dijon Chicken with a medium baked potato and steamed vegetables or pair the Tomato Zucchini Penne with a salad and a glass of milk.

For more ideas, go to EATracker.ca, an interactive website from Dietitians of Canada that can help you create healthy menu plans.

Tomato Zucchini Penne with Pesto

Sugar enhances and balances the strong flavours of basil, garlic, and Parmesan cheese, and reduces the acidity of the tomatoes in this delicious pesto sauce.

2 cups whole wheat penne pasta 500 mL
1 cup fresh basil leaves 250 mL
1 tbsp olive oil 15 mL
2 cloves garlic, minced 2
1 tsp sugar 5 mL
1 tbsp Parmesan cheese, grated 15 mL
1/4cup ricotta cheese 50 mL
1 medium zucchini, sliced 1
1 tbsp water 15 mL
1/2 tsp salt 2 mL
1 cup cherry tomatoes, quartered 250 mL

Penne with Pesto and a touch of sugarIn a large pot of boiling salted water, cook pasta according to the package directions until "al dente" (tender but firm). Drain well; transfer to larger serving dish.

In a food processor or blender, combine basil, oil, garlic, and sugar. Blend in Parmesan and ricotta. Set aside. Place zucchini in large casserole dish with 1 tbsp of water and microwave for 3 minutes on high, drain. Add zucchini, pesto and salt to pasta, toss well.

Garnish with cherry tomatoes. Makes 6 servings.

Nutrition Information (per serving):

  • Calories: 160
  • Carbohydrate: 24 g
  • Fat: 4.5 g
  • Protein: 6 g

 

Dijon Chicken

Healthy eating does not have to mean compromising taste! Removing the skin from chicken reduces fat, while the sugar caramelizes the coating and contributes to a delicious flavour and aroma.

1/2 cup Dijon mustard 125 mL
2 tbsp brown sugar 25 mL
1 clove garlic, minced 1
1 ½ tsp dry mustard 7 mL
8 chicken thighs,* skin removed 8
3/4 cup dry breadcrumbs 175 mL
* or substitute 4 chicken breasts or legs

Penne with Pesto and a touch of sugarPreheat oven to 400°F (200°C).

Combine Dijon and dry mustards, sugar, and garlic and blend well. Brush both sides of the chicken thighs with the mixture. Dip into breadcrumbs, coating lightly.

Place chicken pieces on a rack and bake for 30-45 minutes or until the chicken is tender and juices run clear.

Makes 4 servings.

Nutrition Information (per serving):

  • Calories: 230
  • Carbohydrate: 12 g
  • Fat: 7 g
  • Protein: 29 g

 

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