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Recipes

Miso Chicken Sheet Pan Supper

BT Toronto | posted Thursday, Sep 14th, 2017

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Serves 4

4 boneless, skinless chicken breasts

Half a 250mL PC Black Label hatcho miso marinade

1 small bunch broccoli, cut into florets

1 cup grape tomatoes

1 tablespoon canola oil

1/8 teaspoon salt

Toasted sesame seeds (optional)

Sliced green onions (optional)

Combine chicken with miso marinade in a zip-lock bag or shallow dish. Let stand at room temperature 15 minutes or in the fridge up to 24 hours.

Preheat the oven to 400F. Line a large baking sheet with parchment paper.

Take the chicken out of the marinade let excess marinade drip off. Place chicken on prepared sheet. Bake 20 min. Combine broccoli and tomatoes with oil and salt in a medium bowl. Take pan out of the oven and place broccoli mixture in and around chicken. Bake 12 to 15 min or until chicken is springy when pressed and cooked through and broccoli is gold. Sprinkle with sesame seeds and green onions if desired.

 

www.clairetansey.com

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Blistered corn, asparagus, and pesto pizza

BT Toronto | posted Wednesday, May 21st, 2014

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Blistered corn, asparagus, and pesto pizza

Ingredients:

  • 2 ears corn, husks removed
  • 12 asparagus spears, woody bottoms discarded
  • 4 tablespoons olive oil, divided
  • Kosher salt to taste
  • ¼ cup uncooked grits or polenta, for rolling the dough
  • 1 ball prepared pizza dough, at room temperature
  • 1 cup Basil Pesto or store-bought
  • 12 oil-packed sun-dried tomatoes, cut into 4 strips each
  • 6 ounces Brie, rind removed if preferred, cut into ¼-inch-thick strips, then cut into
  • 1-inch squares
  • ¼ teaspoon red pepper flakes, to taste
  • Freshly ground black pepper to taste

Method:

  1. Preheat the grill per the master instructions  for gas (page 11) or charcoal (page 14).
  2. Brush the corn and asparagus with 2 tablespoons of the oil and season with salt, then place them on the cooking grate directly over the heat and grill, turning occasionally, until they begin to brown, about 8 minutes. Let cool. To remove the kernels, stand the corn upright. Grip the top of the cob and slide your sharpest knife straight down between the cob and kernels. Cut the asparagus tips off,  then cut the remaining stalks into 1⁄4-inch pieces. Reserve both for topping.
  3. Roll out and shape the dough, then grill the  first side of the crust per the master instructions. Use tongs to transfer it from the grill to a peel or rimless baking sheet. Flip the crust to reveal the grilled side.
  4. Spread the entire surface with the pesto.  Sprinkle with the corn, asparagus, and tomatoes. Top with the cheese.
  5. Finish grilling the pizza per the master  instructions.
  6. Remove from the grill, sprinkle with the red  pepper, and season with salt and black pepper. Slice and serve immediately.

Courtesy Bob Blumer, www.bobblumer.com

Click here to buy the book.

Click here to buy the book.

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Lentil and hulless oats salad

BT Toronto | posted Friday, May 16th, 2014

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Lentil and hulless oats salad

Makes – 5 cups (1.25 L)

Serves – 4 – 1 ¼ cup (300 mL)

Ingredients:

The night before or earlier in the day:

  • 1 cup (250 mL) hulless oats
  • 2 cups (500 mL) water

Salad:

  • ¼ cup (60 mL) apple cider vinegar
  • 2 tbsp (30 mL) cold pressed canola oil or extra virgin olive oil
  • 1 tsp (5 mL) grainy Dijon mustard
  • ¼ tsp (1 mL) cinnamon
  • Pinch of cayenne
  • 1 – 19 fl oz. /540 mL can lentils, drained and rinsed
  • 2 cups (500 mL) cooked hulless oats
  • 1 cup (250 mL) coarsely chopped fresh parsley, loosely packed
  • ¾ cup (175 mL) diced red onion
  • 1 cup (500 mL) dried cranberries
  • ¼ cup (60 mL) finely chopped fresh mint

Method:

  1. In a medium saucepan add oats and water. Bring to the boil; reduce to simmer,  and gently boil for 25-35 minutes. Remove from heat, let sit covered for 10 minutes, remove lid and cool. Store in a covered container overnight or let cool to room temperature and add to the salad.
  2. In a large bowl whisk together vinegar, oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.
  3. Toss in cooked oats and toss until just combined.
  4. Add parsley, red onion, dried cranberries and mint. Toss until just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.

Courtesy Mairlyn Smith, www.mairlynsmith.com

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Cranberry orange muffins

BT Toronto | posted Friday, May 16th, 2014

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Cranberry orange muffins

Makes 12

Ingredients:

  • 1 cup (250 mL) oat bran
  • 1 omega-3 egg
  • 1 ¼ cups (300 mL) buttermilk
  • 1 cup (250 mL) dark brown sugar, packed
  • 1 cup (250 mL) whole wheat flour
  • ¾ cup (175 mL) ground flaxseed
  • 1 tsp. (5 mL) baking powder
  • 1 tsp. (5 mL) baking soda
  • 2 Tbsp. (30 mL) cinnamon
  • 1 cup (250 mL) dried cranberries
  • 1 cup (250 mL) fresh or frozen whole cranberries
  • Zest of 1 orange

Method:

  1. Preheat the oven to 400°F (200°C.) Line a muffin tin with paper cup liners.
  2. In a large bowl mix together all the wet ingredients: oat bran, egg, buttermilk and the brown sugar.
  3. In a medium bowl using a wire whisk or a fork mix together all the dry ingredients: whole wheat flour, ground flaxseed, walnuts, baking powder, baking soda, and the cinnamon. Add the dried cranberries, whole cranberries and the zest from the orange.
  4. Add the dry ingredients to the wet ingredients and mix until just combined.
  5. Scoop into muffin cups. Bake for 20 – 25 minutes or until done.

Courtesy Mairlyn Smith, www.mairlynsmith.com

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Sun-roasted carrot and chicken salad

BT Toronto | posted Wednesday, May 14th, 2014

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Created and inspired by professional chef Mark McEwan for Sun Life Financial – as part of the company’s commitment to help with the prevention and management of diabetes, this recipe demonstrates that healthy meals can be easy and full of flavour.

A combination of sweet and savoury, it’s a carrot and chicken recipe loaded with crunchy bites and topped with a kick of horseradish dressing. Packed with protein and heart-healthy veggies, this salad is sure to provide you with a boost of energy.

Sun-roasted carrot and chicken salad

Prep time: 20 minutes 

Total time: 30 minutes 

Portions: 4 servings

Ingredients:

Dressing 

  • 1 tbsp juice of lemon
  • 75 ml white balsamic vinegar
  • 150 ml olive oil
  • 1 tsp horseradish
  • 1 tsp grainy mustard
  • Pinch of salt 1/4 tsp pepper

Combine all ingredients and slowly stream into the oil while whisking.

Carrot Salad

  • 500 g carrots
  • 1/2 tsp kosher salt
  • 1 tbsp olive oil
  • 250 ml avocado, sliced
  • 2 green onions
  • 12 sprigs coriander (cilantro)
  • 50 ml celery hearts

Chicken breast

  • 450 gr chicken breast
  • 2 tsp grainy mustard
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • Pepper to taste

Whisk mustard, oil and seasoning in a bowl to make marinade. Coat chicken and grill. Slice when slightly cooled.

Method:

  1. Toss carrots in olive oil and salt and roast at 375F until tender (should still have a “bite” to them).
  2. Place carrots and avocado on the plate and drizzle with 2 tsp of the dressing.
  3. Place sliced chicken breast on the carrots and avocado and top with green onion, coriander sprigs and celery hearts.
  4. Drizzle on additional dressing as garnish.

Courtesy Chef Mark McEwan, @Chef_MarkMcEwan

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A healthy twist on the classic burger

BT Toronto | posted Friday, May 2nd, 2014

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While the origin of the hamburger is attributed to Hamburg Germany, Canadians have adopted it as their own and Toronto is in the middle of a burger war. Whether it’s an opulent $100 Kobe creation or a cost-effective cut of street meat, locals are devouring beef patties between two buns in mass quantities.

Cher Corbin offers his take on an all-Canadian burger by keeping the meat lean and adding fresh toppings. He substitutes a creamy black bean hummus for cheese and with all that flavour we promise you won’t miss the bacon!

Healthy twists on the classic burger

Yield 6 servings

Ingredients:

  • 1 ½ lbs. extra lean ground beef
  • 1 small shallot- minced
  • 2 cloves garlic minced
  • ½ tsp. chopped fresh thyme
  • ½ tsp. chopped fresh rosemary
  • ¼ cup BBQ sauce – recipe below
  • salt and pepper to taste
  • ½ head iceberg lettuce- cut into 6 small wedges
  • 6 slices of Beef Steak Tomato
  • 3 large whole wheat Kaiser Rolls-sliced in half

Method:

  1. Combine in mixer, form patties, and grill.

Black Bean Hummus topping

  • 1 ½ cup drained, rinsed & cooked black beans
  • 2 cloves garlic minced
  • ¼ cup chopped fresh cilantro
  • ½ tsp. ground cumin
  • pinch cayenne pepper
  • juice from 1 lime
  • pinch of sea salt

Black Bean Hummus method

  1. Combine all of the ingredients into a small food processor and pulse lightly to incorporate all of the flavors and to form a thick hummus.

Tangy BBQ sauce ingredients

  • ½ cup minced fresh onion 3 cloves garlic- minced
  • ½ cup ketchup ½ cup tinned tomato sauce
  • ½ cup brown sugar 2 tbsp. molasses
  • ¼ cup red wine vinegar ¼ tsp. cayenne pepper
  • ½ tsp. salt ½ tsp. paprika
  • ½ tsp. chili powder ¼ tsp. cracked black pepper
  • ½ tbsp. Tabasco pepper sauce ½ cup low sodium veg or chicken broth

BBQ sauce method

  1. Combine all of the ingredients for the BBQ sauce into a small saucepan and bring to a boil. Reduce the heat to a low simmer and continue to cook the sauce for 20-30 minutes, be sure to stir periodically and not over heat or burn the sauce.

Courtesy Corbin Tomaszeski, @ChefCorbin

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How to Feed a Family: Glazed green vegetables

BT Toronto | posted Tuesday, Sep 10th, 2013

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How to Feed a Family: Glazed green vegetables

Ingredients:

  • 1 bunch asparagus trimmed
  • 2 handful green beans trimmed
  • 3tbsp butter
  • 2 tbsp sugar
  • Salt pepper
  • 1 cup peas (frozen are fine)

Method:

  1. Place the asparagus and beans in a medium-sized frying pan.
  2. Add enough water to not quite cover the veggies.
  3. Add the butter, sugar and a pinch salt and pepper. Place lid on top.
  4. Simmer over med heat until the veggies are almost tender, 3 min.
  5. Add Peas and cook for 1 min. Shake pan so everything gets covered in the glaze. Check the beans to see if they’re tender as you like and serve.

Courtesy Ceri Marsh and Laura Keogh, www.sweetpotatochronicles.com

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Carrot and squash soup

BT Toronto | posted Tuesday, Aug 13th, 2013

Carrot and squash soup

Ingredients:

  • 2 cups fresh carrot juice, room temp.  (Best if you have a juicer and can make your own.)
  • 1/2 butternut squash, meat only, no skin, cubed (about 2 C)
  • 1/2 -2 very ripe avocados
  • 4 green onions OR 1 medium-sized leek washed very well, chopped
  • 3 tbsp hempseed or hemp hearts
  • 2 tbsp raw pine nuts
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp ginger
  • Sea salt
  • Fresh ground pepper

Method:

  1. To blender, add juice, squash, onions and pine nuts.  Blend on HIGH for 30 seconds, and then bringing down to medium speed for about 2 more minutes.  Your aim is to puree it well, but to also slightly warm the soup.
  2. Once you are happy with the consistency, add the avocado, oil, cumin, ginger and a pinch of sea salt and pepper (to taste.)  Run on low to medium for another 30 – 60 seconds.
  3. Top each serving with 1 tbsp hempseeds.

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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Vegan endive tacos, chickpea hummus, and sunseed pate

BT Toronto | posted Tuesday, Aug 13th, 2013

Vegan endive tacos, chickpea hummus, and sunseed pate

No-meat endive tacos

Ingredients:

  • 1 cup raw sunflower seeds
  • ½ cup + 1 tbsp raw almond butter
  • 4 sundried tomatoes, soaked and chopped
  • 3 tbsp fresh basil, shredded
  • 1 tbsp nutritional yeast
  • 1 clove of garlic
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp olive oil
  • Pinch cumin
  • sea salt to taste

Method:

  1. Combine all ingredients in food processor and blend until the mixture reaches a texture similar to ground meat.
  2. Scoop the mixture out by into heaping teaspoons and form each meatball.  Try not to over-roll them; we are going for “rustic” Italian here!
  3. This mix can be served as balls over raw zucchini pasta as seen here, but it can also be a great vegetarian stand-in for any recipe you’d use ground meat.  Try it as a taco or sandwich filling, a base for a raw chilli, or as a crunchy topping for salad or soup!  This protein-packed flavour blend pairs well with marinara sauce, cashew sour cream or pesto!

Sprouted chickpea hummus

Ingredients:

  • 2 cup sprouted chickpeas (mine had tails about ¾ inch in length)
  • 2 tbsp tahini (sesame butter)
  • 1/3 cup extra virgin olive oil
  • 1 lrg clove garlic
  • 1 tbsp fresh lemon juice
  • ½ tsp sea salt
  • ½ tsp sweet paprika
  • 1 tbsp tamari or soy sauce

Method:

  • Add all ingredients to bowl of your food processor.  Process on low until well incorporated and smooth.  You will need to scrape down the sides of the bowl with a spatula from time to time.

Sunseed pate

  • 1 ½ cup raw sunflower seeds
  • ½ inch fresh ginger
  • 1 tbsp hemp hearts
  • 1 clove garlic
  • 3 dates
  • 2 tbsp nutritional yeast
  • ¼ tsp turmeric
  • 1 tsp onion powder
  • 1 tbsp yellow curry powder
  • 1 tsp cumin
  • 2 tbsp fresh basil, firmly packed
  • 1 ½ tbsp fresh lemon juice
  • Sea salt to taste

Method:

  1. Add all ingredients to small bowled food processor of high powered blender.  Puree until well incorporated and smooth.  Serve with fresh crudité or crackers

Courtesy Meg Pearson,
www.twitter.com/mapwellness

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