HEALTH PROFESSIONALS

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

With busy schedules, it's often difficult for families to find time to eat meals together. Studies show that frequent family meals are related to improved nutrition, including higher intakes of important nutrients like calcium, fibre and iron. As often as possible, try to eat meals together as a family to help your children develop lifelong healthy eating habits..

Mexican Peppers and Onions

Sugar is an important ingredient for the browning reaction that contributes to the delicious odours and flavours of caramelized onions.

2 tsp olive oil 10 mL
2 cups red onions, thinly sliced 500 mL
1/4 cup red chili peppers, cut into 1/4” (6mm) chunks 50 mL
1/4 cup each green & yellow peppers, cut into thin strips 50 mL
1 tsp sugar 5 mL
1/2 tsp salt 2 mL
2 tbsp red wine vinegar 25 mL
2 tbsp chicken or vegetable stock 25 mL
1 tbsp fresh parsley, chopped 15 mL
1 tbsp fresh cilantro (optional) 15 mL

Onions and peppers form the basis of this marinadeIn a large skillet, heat olive oil over medium high heat. Add onions and peppers and toss to coat with oil. Reduce heat to medium-low and cook until onions are soft but not brown, about 6-8 minutes.

Add sugar and salt; cook, stirring until the onions begin to brown, about 2 minutes longer. Add vinegar, stock, and seasonings; cook 2 minutes.

Serve hot. Makes a great topping for steaks, hamburgers, fish, poultry or grilled tofu. Makes 6 servings.

Nutrition Information (per serving):

  • Calories: 45
  • Carbohydrate: 7 g
  • Fat: 1.5 g
  • Protein: 1 g

Adding a small amount of sugar to marinades and side dishes boosts flavour without adding fat. These simple recipes can be added to meat, poultry, fish, or tofu to transform them into "taste
sensations."

Spicy Citrus Marinade

When using this marinade, sugar combines with meat protein to create a rich colour and also enhances the meat's natural flavours.

3 cloves garlic, finely chopped 3
1/2 tsp black pepper 2 mL
1/4 tsp cayenne pepper 1 mL
1/4 cup orange juice 50 mL
1/4 cup vegetable oil 50 mL
1/4 cup chili sauce 50 mL
1 tbsp brown sugar 15 mL

Onions and peppers form the basis of this marinadeMix all ingredients. Leave meat in the marinade for at least two hours; it's that simple! Use as a marinade for spareribs, pork chops, chicken, fish or tofu. Makes 3/4 cup (175 ml) of marinade.

Nutrition Information (per 2 tbsp or 30mL):

  • Calories: 110
  • Carbohydrate: 7 g
  • Fat: 9 g
  • Protein: 0.5 g

 

 

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