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7 Easy Ways to Reduce Food Expenses
Food Price Spike in 2020
Canada’s Food Price Report predicts food price spike in 2020!
7 Easy Ways to Reduce your Food Costs
1. Less restaurants
Restaurant food often comes with extra calories, too much fat, salt, aditives as well as a deficience in fiber and vitamins. As if that wasn’t enough to encourage you to cook more at home, eating out is very expensive and is becoming more expensive. Menu prices in Canada rose 4.2% last year and are anticipated to increase up to 4% in 2020! Spending at restaurants has increased by more than $670 per household between 2010 and 2017.
ZestyKits meal plans make it easy and convenient to cook at home as well as reduce your overall food cost.
2. Eat more plant based meals
The cost of meat products are anticipated to increase by up to 6% in 2020! Canadians spend nearly 20% of our food budget on red meat and chicken. Learning to prepare delicious plant based meals will significantly reduce your food costs.
A good plant based recipe has as much protein as a meal with meat and is filling! You won’t miss the meat and with delicious whole grains and legumes, you will feel full for hours. Some of our favourite plant-based meals include:
- Ratatouille pasta: Chickpea pasta tossed in a rich tomato sauce and oven roasted eggplant, red bell peppers, black olives and fresh basil
- Mexi bowls: Black beans, diced avocado, romaine lettuce, diced tomatoes, salsa, brown rice and shredded cheddar topped with fresh cilantro.
ZestyKits offers a Clean Food plan which includes 1 meal plant based to help you discover new delicious plant based recipe. If you are ready to eat fully plant-based we also offer a Plant-Based and Vegan plan.
3. Make a meal plan
Making a plan is very important when it comes to managing grocery costs. Going around the grocery aisles aimelessly often results in frustration and poor food choices. Without a plan, it is common to buy too much food that will end up rotting in your fridge.
We love to plan our weekly menu using ZestyKits’ weekly menu. We plan to prepare ZestyKits meal kits during our busiest days.
4. Eat home-made meals more often
Make more meals from scratch. Canada’s 2018 Dietary Guidelines recommend cooking more to support health. Not only does cooking provide a number of health benefits, it saves you a lot of money! Cooking from scratch requires a bit more time and the effort can be well woth it, both for your wallet and your waisline.
ZestyKits meal plans make it easy and convenient to cook at home and involve the kids in meal preparation, empowering you to easily make dinner time family time.
5. Eat seasonal fruits & vegetables
Fruit and vegetables take up almost 24% of the average Canadian’s grocery list. To promote health, it is recommended to eat more vegetables.
The secret to eating more vegetables and still manage cost is to buy more fruits and vegetables that are in season. Load up on local fruits and vegetables when they are in season and freeze them for later use.
During the winter, fresh produces increase significantly in price. To reduce your grocery bill, load up on frozen produces, which have similar nutritional value and are alot more affordable.
Not only does ZestyKits offer tons of seasonal products, we purchase ingredients grown or prepared right here… in the Canadian Prairies!
6. Reduce food waste
Purchase only what you need to decrease your food waste as well as your carbon footprint. Reducing food waste is easy when planning meals and using a locally sourced meal kit service like ZestyKits.
7. Don't shop hungry
Hunger creates a desire to aquire. Research shows that shopping hungry results in spending increase of 64%. Shopping hungry increases spending even when not shopping for food. To reduce your risk of over spending, have a snack before shopping to stabilize your blood sugar.
Having 3 delicious ZestyKits meals delivered every week prevents last minute hungry grocery run – saving you time and money.
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Reduce food cost & food waste with soup
rainbow poke bowl
In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions and sushi ginger.
-
preparation time: 15 min
Total time: 30 min - difficulty level: 1
- recipe ID: PB86
- cuisine region: Hawaii
Featured Local Products
You Will Need
- knife
- vegetable peeler
- cutting board
- small bowl
- water
- salt
Preparation
1
Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.
2
Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.
3
Prepare the vegetables:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.
4
Finish the rice: Lightly fluff the rice with a fork.
5
Assemble: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.
6
Garnish & serve: Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.
Bon Appétit!
Ingredients
Included
2 portions
4 portions
black rice
mini cucumber
cucumber marinade
radish
orange
carrot
green onion
spinach
red cabbage shredded
sushi ginger
siracha sesame marinade
sesame seeds
water*
salt*
Health Fact
Regina Naturopathic
Dr Craig Herrington, Naturopath
SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.
Cooking with kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Get kids in the kitchen
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.
Cooking for kids?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.
Making this recipe with kids?
Ask the child to help by completing step 4 & 6:
- Assemble
- Garnish & serve
Recommended Wine & Sake Pairing
KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 12%
Price (SLGA): $13.04
HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85
Tags
Note: We cannot guarantee any dish is allergen free.
Nutritional Information
Orange tofu stir-fry
Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with crispy tofu, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.
-
preparation time: 15 min
Total time: 30 min - difficulty level: 1
- recipe ID: PB85
- cuisine region: Chinese
You Will Need
- knife
- large pot
- pan
- cutting board
- strainer
- water
- salt
- oil
Preparation
1
Cook the rice: In a pot, add the brown rice, 1 1/2 (2p), 3 (4p), 4 1/2 (6p) cup of water, salt & pepper.
Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the water is absorbed and the rice is tender. Remove from the heat.
2
Prepare the tofu: Drain the tofu. Cut the tofu in 2 cm dices. Sprinkle the tofu with the cornstarch and season with salt.
3
Cook the tofu: Place the tofu in an oiled pan on medium heat. Cook 2 minutes per side. Remove from the pan and place on a paper towel.
4
Prepare the vegetables: Wash and dry the vegetables.
Cut the chineese broccoli (stem & leaves) into 2 inch pieces. Cut the bell pepper in thin slices. Cut the ends of the green beans. Separate the leaves of the cliantro.
5
Cook the stir fry: In an oiled pan on medium heat, add the bell peppers and the stems of the Chinese broccoli. Cook for 3 minutes. Add the green beans and cook for an additional 4 minutes. Add the leaves of the Chinese broccoli and orange stir fry sauce. Cook until the sauce thickens – 1 minute. Add the tofu and combine.
6
Serve: Serve the stir fry with brown rice. Garnish with cilantro.
Ingredients
2 portions
4 portions
6 portions
brown rice
tofu
cornstarch
orange stir fry sauce
bell pepper
chinese broccoli
green beans
cilantro
Health fact
Regina Naturopathic
Dr. Craig Herrington, Nathuropath
BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.
Cooking for kids?
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 4 and 5.
- Add the ingredients and combine.
- Plate their disk
Wine Pairings
STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62
Deinhard green label Riesling
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol: 10.0%
Price (SLGA): $14.02
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
Orange beef stir-fry
Take out your chopsticks, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with orange beef, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.
-
preparation time: 15 min
Total time: 40 min - difficulty level: 1
- recipe ID: CF85
- cuisine region: Chinese
Featured Saskatchewan Products
You Will Need
- knife
- large pot
- pan
- cutting board
- strainer
- water
- salt
- oil
Preparation
1
Cook the rice: In a pot, add the brown rice, 1 1/2 (2p), 3 (4p), 4 1/2 (6p) cup of water, salt & pepper.
Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the water is absorbed and the rice is tender. Remove from the heat.
2
Prepare the beef: Pad the marinated stir fry beef dry using scott towel. Add the beef to a bowl. Season with salt & pepper. Sprinkle with the cornstarch. Combine.
3
Cook the beef: In a deep skillet, on medium-high heat, add a generous drizzle of oil. Once the oil is hot, fry the beef for 7-8 minutes or until crispy. Remove from the pan and place on a paper towel.
Note: Ensure the beef is cooked to a minimal internal temperature of 145F.
4
Prepare the vegetables: Wash and dry the vegetables.
Cut the chineese broccoli (stem & leaves) into 2 inch pieces.
Cut the bell pepper in thin slices.
Cut the ends of the green beans.
Separate the leaves of the cliantro.
Cook the stir fry: In an oiled pan on medium heat, add the bell peppers and the stems of the Chinese broccoli. Cook for 3 minutes. Add the green beans and cook for an additional 4 minutes. Add the leaves of the Chinese broccoli and orange stir fry sauce. Cook until the sauce thickens – 1 minute. Add the beef and combine.
5
Serve: Serve the stir fry with brown rice. Garnish with cilantro.
What's in my kit?
Included
2 Portions
4 Portions
6 Portions
brown rice
Spiced beef
cornstarch
Orange stir fry sauce
bell pepper
chineese broccoli
green beans
cilantro
Health Fact
Regina Naturopathic
Dr. Craig Herrington, Nathuropath
BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.
Cooking for kids?
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 4 and 5.
- Prepare the stir fry
- Prepare the garnish, assemble and serve
Wine Pairings
STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62
Deinhard green label Riesling
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol: 10.0%
Price (SLGA): $14.02
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
Rainbow chicken bowl
This bright and colorful bowl is filled with the nutritious goodness of 3 superfoods: quinoa, spinach + red cabbage! This dish keeps you feeling full thanks to the combination of protein and fiber in these superfoods. This bowl is so easy to make you will be surprised how fast supper is on the table! This dish is filled with colorful vegetables and finished with a delicious orange dijon dressing.
-
preparation time: 10 min
Total time: 30 min - difficulty level: 1
- recipe ID: CF84
- cuisine region: Fusion
Featured Saskatchewan Products
You will need:
- linned baking sheet
- knife
- cutting board
- pot
- water
- oil
- salt
Preparation
1
Cook the Chicken and Boil Water for the Quinoa: Turn on the oven at 375F for the chicken. Bring the water (4 cups, 8 cups, 12 cups) to a boil in a pot on high heat for the quinoa.
Place the lemon chicken on a non stick lined baking sheet, coat the chicken with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Once the oven is hot, bake the chicken for about 20 minutes*. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.
*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F.
2
Cook the Quinoa: Place the quinoa in a strainer and rinse well.
Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 mins. Using a strainer strain and rinse the quinoa. Ensure all water is drained from the quinoa.
3
Prepare the Vegetables: Wash and rinse all produce. Cut the carrots and the cucumber in 1/2 cm slices. Cut the bell pepper in 1/2 cm slices.
4
Assemble & serve: In individual bowls place the cooked quinoa, lemon chicken, carrots, bell pepper, red cabbage, spinach and cucumber. Garnish with orange dijon dressing.
Bon Appétit!
Ingredients
2 portions
4 portions
6 portions
lemon chicken breast
quinoa
mini cucumber
carrot
pepper
red cabbage
spinach
orange dijon dressing
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registerd Dietician
Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.
Making this recipe with kids?
Ask the child to help by completing step 3 & 4:
- Prepare the vegetables
- Assemble & serve
Health fact
Regina Naturopathic
Dr. Craig Herrington, Naturopath
CABBAGE
A study found that women that regularly consumed cabbage and other cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale) had fewer menopausal symptoms.
Recommended Wine Pairing
LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53
BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52
Tags
Note: We cannot guarantee any dish is allergen free.
Nutritional Information
Nutritional Information
Greek pita
These super easy and quick pitas are perfect for a busy night! After making this recipe we are sure you will be ready to take on anything! This pita is served with meatballs, tatziki sauce, Kalamata olives, cucumber, tomatoes and lettuce! Yummy!
-
preparation time: 10 min
Total time: 25 min - difficulty level: 1
- recipe ID: CF83
- cuisine region: Greek fusion
Featured Saskatchewan Products
You will need:
- knife
- cutting board
- pan with lid
- pan
- water
Preparation
1
Setup & prepare the vegetable: Preheat the oven to 400F. Wash and rinse all produce.
Remove the pits of the kalamata olives. Thinly slice the cucumber and tomatoes.
2
Cook the meatballs:Place the Greek meatballs on a lined baking sheet. Cook for 20 minutes.
3
Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.
Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.
4
Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, kalamata olives, meatballs and drizzle with the tatziki sauce. Roll up the pitas and serve.
Bon Appétit!
In your kit
included
2 portions
4 portions
6 portions
Greek meatballs
tomato
cucumber
romaine lettuce
kalamata olives
tatziki sauce
pita
Cooking with kids
Beyond Baby Nutrition
Lacey Engel, Registerd Dietician
Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.
Making this recipe with kids?
Ask the child to help by completing step 2 & 4:
- Remove the pits from the kalamta olives
- Assemble their pitas with the garnish of their choice
Heath fact
Regina Naturopathic
Dr. Craig Herrington, Naturopath
SEASONAL VEGTABLES
Eating seasonal vegetables, ideally local if possible, is not only an important environmental strategy, but also has many health benefits. Vegetables grown in season, have higher soluble vitamins and flavonoids (those disease fighting powerhouses).
Recommended Wine Pairing
LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53
BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52
Tags
Note: We cannot guarantee any dish is allergen free.
Nutritional Information
Cheesy farfalle
It’s PASTA time! When you combine creamy sauce, butternut squash, green goodness, tender farfalle, top it up with mozzarella and bake it, you’ve got a recipe for success. This dish is a hit in our family and we know you will love it too!
-
preparation time: 20 min
Total time: 45 min - difficulty level: 2
- recipe ID: CF78
- cuisine region: Canadian
Featured Local Products
You will need:
- knife + fork
- colander
- immersion blender
- bowl
- cutting board
- baking sheet
- large pot
- baking dish - 2 portion: 9x5, 4 portion 9x9
- flour
- pepper
- salt
- oil
Preparation
1
Roast the butternut squash: Preheat the oven to 400° F. Bring water (1 liter, 2 liter) and salt (1 tbsp, 2 tbsp) to a boil in a large pot for the pasta. Wash and clean all produce.
Place the butternut squash on a lined baking sheet. Drizzle with oil ( 1/4 tsp, 1/2 tsp), and sprinkle with salt ( 1/8 tsp, 1/4 tsp) and pepper ( 1 pinch, 1/8 tsp) . Bake for about 10 minutes.
Remove from the oven, stir and cook for an additional 10 minutes. Set aside.
2
Cook the fafalle: the water is boiling, add the fafalle, stir, cover & cook 10 minutes or until desired texture. Drain the pasta & add back to the pot.
3
Make the sauce: Dice the onion in about 1 cm dices. In a medium pot add heat the oil (1/2 tsp, 1 tsp) on medium/high heat. Add the onion and leek to the pot. Stirring regularly, cook on medium heat for about 7 minutes, until the onion is tender. Add oil (1 tbsp, 2 tbsp) and flour (1 tbsp, 2 tbsp) and cook for a minute stiring regularly.
Add the creamy sauce mix and water (3/4 cup, 1 1/2 cup). Combine, bring to a simmer and blend using an immersion blender or a blender.
4
Finish the sauce: Roughly chop the spinach and add it to the sauce. Combine and set aside.
5
Assemble & bake: In a baking dish (9×5, 9×9), add the farfalle, sauce, roasted butternut squash and combine. Top with mozzarella & parmesan and bake 15 minutes at 400° F or until the cheese is golden. Serve
Bon Appétit!
Ingredients
Included
2 portions
4 portions
butternut squash
farfalle
onion
leeks
spinach
Creamy sauce mix
mozzarella & parmesan
water*
water*
salt*
pepper*
flour
oil
Recommended Wine Pairing
BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78
E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09
Health Fact
Regina Naturopathic
Dr. Craig Herrington Naturopath
ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Diatitian
GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.
MAKING THIS RECIPE WITH KIDS ?
Children are significantly more likely to try new foods when they helped prepare it. Let the child help complete these steps:
- Make the sauce
- Finish the sauce
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
Cheesy chicken farfalle
It’s PASTA time! When you combine juicy chicken, creamy sauce, green & yellow goodness, tender farfalle, top it up with mozzarella and bake it, you’ve got a recipe for success. This dish is a hit in our family and we know you will love it too!
-
preparation time: 20 min
Total time: 45 min - difficulty level: 2
- recipe ID: CF78
- cuisine region: Canadian
Featured Local Products
You will need:
- flour
- pepper
- salt
- oil
- knife + fork
- colander
- immersion blender
- bowl
- cutting board
- baking sheet
- large pot
- baking dish - 2 portion: 9x5, 4 portion 9x9
Preparation
1
Roast the butternut squash & cook the chicken: Preheat the oven to 400° F. Bring water (1 liter, 2 liter) and salt (1 tbsp, 2 tbsp) to a boil in a large pot for the pasta. Wash and clean all produce.
Place the butternut squash on a lined baking sheet. Drizzle with oil ( 1/4 tsp, 1/2 tsp), and sprinkle with salt ( 1/8 tsp, 1/4 tsp) and pepper ( 1 pinch, 1/8 tsp) . Bake for about 10 minutes.
While the squash is cooking, if required, cut the chicken into 1 cm strips.
Remove from the oven. Stir the butternut squash. Place the chicken on a the baking sheet, coat the chicken with oil ( 1/4 tsp, 1/2 tsp) and sprinkle with salt ( 1/8 tsp, 1/4 tsp). Cook for an additional 10 minutes or until the chicken is fully cooked. Set aside.
*Note: ensure poultry is cooked to at least 165°F
2
Cook the fafalle: the water is boiling, add the fafalle, stir, cover & cook 10 minutes or until desired texture. Drain the pasta & add back to the pot.
3
Make the sauce: Dice the onion in about 1 cm dices. In a medium pot add heat the oil (1/2 tsp, 1 tsp) on medium/high heat. Add the onion and leek to the pot. Stirring regularly, cook on medium heat for about 7 minutes, until the onion is tender. Add oil (1 tbsp, 2 tbsp) and flour (1 tbsp, 2 tbsp) and cook for a minute stiring regularly.
Add the creamy sauce mix and water (3/4 cup, 1 1/2 cup). Combine, bring to a simmer and blend using an immersion blender or a blender.
4
Finish the sauce: Roughly chop the spinach and add it to the sauce. Combine and set aside.
5
Assemble & bake: In a baking dish (9×5, 9×9), add the farfalle, sauce, chicken, roasted butternut squash and combine. Top with mozzarella & parmesan and bake 15 minutes at 400° F or until the cheese is golden. Serve
Bon Appétit!
Ingredients
Included
2 portions
4 portions
butternut squash
chicken
farfalle
onion
leeks
spinach
Creamy sauce mix
mozzarella & parmesan
water*
water*
salt*
pepper*
oil
flour
Recommended Wine Pairing
BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78
E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09
Health Fact
Regina Naturopathic
Dr. Craig Herrington Naturopath
ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Diatitian
GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.
MAKING THIS RECIPE WITH KIDS ?
Children are significantly more likely to try new foods when they helped prepare it. Let the child help complete these steps:
- Make the sauce
- Finish the sauce
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
