asian Archives - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Orange tofu stir-fry

Posted on by

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.

You Will Need

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 & cook the tofu: Drain the marinated tofu. Cut the tofu in 2 cm dices. Sprinkle the tofu with the cornstarch and season with salt.

Place the tofu in an oiled pan on medium heat. Cook 2 minutes per side on medium heat. Remove from the pan and place on a paper towel.

3

Prepare the vegetables: Wash and dry the vegetables.

Cut the chineese broccoli into 2 inch pieces.
Cut the bell pepper in thin slices.
Cut the ends of the green beans.
Separate the leaves of the cliantro.

4

Cook the stir fry: In an oiled pan on medium heat, add the bell peppers. Cook for 3 minutes. Add the orange stir fry sauce and the green beans and chinese broccoli. Cook for 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the beef and combine.

5

Serve: Serve the stir fry with brown rice. Garnish with cilantro.

Ingredients

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cups

tofu

175 gr

350 gr

525 gr

cornstarch

10 gr

20 gr

30 gr

orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

chinese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

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

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Orange beef stir-fry

Posted on by

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.

Featured Saskatchewan Products

Previous image

Next image

You Will Need

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 vegetable: Wash and dry the vegetables.

Cut the chineese broccoli 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

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

2/3 cup

1 1/3 cup

2 cups

Spiced beef

220 gr

440 gr

660 gr

cornstarch

10 gr

20 gr

30 gr

Orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

chineese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

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

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Caramelized tofu & ramen

Posted on by

Mustard ginger pan roasted tofu with mushroom, carrots, delicious ramens, ginger & soy sauce garnished with crispy panko and fresh mint. This comforting dish lets you experience new delicious flavour combinations. You will love it!

Featured Local Products

Previous image

Next image

You will need:

Preparation

1

Prepare and roast the tofu: Bring water (about 4 cups, 4 to 8 cups, 8 to 10 cup) to a boil in a large pot for the ramen.

Set aside the tofu marinade. Cut the tofu in 2 cm cubes. In a large pan, add the oil (1/2 tbs, 1 tbs, 1 1/2 tsp), and tofu cubes. Cook on medium heat and turn regularly to roast each cube – about 6-8 minutes. Place the tofu in a bowl with the marinade and set aside. Rinse the pan to re-use for the vegetables.

2

Prepare and cook the vegetables: Wash and clean all produce. Cut the mushrooms in about 1 cm slices and the carrots in about 1/2 cm slices. In the same pan you cooked the tofu, heat the oil (1/2 tsp, 1 tsp, 1 1/2 tsp) on medium heat. Add the mushrooms and carrots. Stirring regularly, cook on medium heat for about 7-10 minutes, until the carrots are tender. Add the tofu to the vegetables. Combine and set aside.

3

Cook the ramen: While the vegetables are cooking and the water is boiling, add the ramen and cook for about 3 1/2 to 4 minutes. Strain the noodles in a colander and place them back in the pot.

Gluten free: Add the ramen to boiling water. When noodles begin to unfold (about 1 minute), separate gently with a fork and reduce heat to low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

4

Combine the sauce with the ramen: Add the ginger soy sauce to the ramen. Combine and set aside.

5

Assemble: Separate the mint leaves. In serving dishes, place the ramen, vegetables and tofu. Garnish with mint leaves and panko.

Bon Appétit!

Whats in my kit?

2 portions

4 portions

6 portions

ginger soy tofu

175 gr

350 gr

525 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushrooms

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

4 tbsp

6 tbsp

panko

1 tbsp

2 tbsp

3 tbsp

mint

3 gr

6 gr

9 gr

Recommended Wine Pairing

COPPER MOON CHARDONNAY
A lemon yellow coloured wine with aromas of ripe apple, pear, pineapple and a touch of floral. It is a soft, medium-bodied wine with flavours of ripe stone fruit and a touch of citrus on the finish.
Region: British Columbia, Canada
Colour: White
Alcohol: 13%
Price (SLGA): $11.13

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

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:

Combine the sauce with the ramen
Assemble

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Orange tofu stir-fry

Posted on by

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 carrots, roasted tofu, broccoli, mushroom and bok choy. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

Previous image

Next image

You Will Need

Preparation

1

Cook the noodles: In a large pot, bring water (1 litres, 2 litres) to a boil for the noodles. While the water is heating up prepare the vegetables.

Once the water is boiling, add the noodles and cook for about 5 minutes. Drain the noodles in a colander or strainer.

2

Prepare the vegetables: Wash and dry the vegetables. Cut the broccoli* in bite size florets. If you have a spiralizer, use it to cut the carrots in thin strips. If you do not have a spiralizer, cut the carrots in thin match size pieces for a fun texture.

Cut the mushroom in 1/2 cm thick slices. Cut the bok choy in 6 segment length wide.

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time.

3

Roast the tofu: Cut the tofu in 2 cm dices. In a large pan, add the oil (1/2 tbs, 1 tbs), the tofu and its marinade. Cook on medium heat 2-3 minutes, flip and cook an additional 2 minutes or until both sides a slightly crunchy.

Prepare the stir fry: In the same pan you cooked the tofu, add oil (1/2 tsp, 1 tsp), mushroom. Cook on medium heat for about 5 minutes. Add the orange stir fry sauce, the carrot and the broccoli. Cook on medium/high heat for about 2 minutes. Add the bok choy and cook a additional 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the roasted tofu and combine.

4

Prepare the garnish, assemble and serve: Thinly cut the Thai pepper.* Separate the leaves of the cliantro.

Serve the stir-fry and garnish with cilantro and Thai pepper.

Note: *The Thai pepper is very spicy, add it slowly to your dish.

Ingredients

Included

2 portions

4 portions

rice noodles

200 gr

400 gr

orange marinated tofu

175 gr

350 gr

orange stir fry sauce

1/2 cup

1 cup

broccoli

75 gr

150 gr

carrot

100 gr

200 gr

bok choy

50 gr

100 gr

mushrooms

50 gr

100 gr

cilantro

3 gr

6 gr

Thai chili

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 liter

2 liter

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BOK CHOY
It is known as a cruciferous vegetable. These types of vegetables are being studied for their anti-inflammatory properties and anti-cancer effects.

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 3 and 4.

Prepare the stir fry
Prepare the garnish, assemble and serve

Wine Pairings

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Orange pork stir-fry

Posted on by

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 carrots, pork, broccoli, mushroom and bok choy. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

Previous image

Next image

You Will Need

Preparation

1

Cook the noodles: In a large pot, bring water (1 litres, 2 litres) to a boil for the noodles. While the water is heating up prepare the vegetables.

Once the water is boiling, add the noodles and cook for about 5 minutes. Drain the noodles in a colander or strainer.

2

Cut the mushroom in 1/2 cm thick slices. Cut the bok choy in 6 segment length wide.

3

Cook the pork: Cut the pork tenderloin in 1/2 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp) and the pork tenderloin. Cook on medium heat until fully cooked – about 7 minutes. Place the cooked pork in a bowl and set aside.

Prepare the stir fry: In the same pan you cooked the pork, add oil (1/2 tsp, 1 tsp), mushroom. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the carrot and the broccoli. Cook on medium/high heat for about 2 minutes. Add the bok choy and cook a additional 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked pork and combine.

Note: Ensure the pork is cooked to a minimal internal temperature of 145F.

4

Prepare the garnish, assemble and serve: Thinly cut the Thai pepper.* Separate the leaves of the cliantro.

Serve the stir-fry and garnish with cilantro and Thai pepper.

Note: *The Thai pepper is very spicy, add it slowly to your dish.

Ingredients

Included

2 portions

4 portions

rice noodles

200 gr

400 gr

orange marinated pork

200 gr

400 gr

orange stir fry sauce

1/2 cup

1 cup

broccoli

75 gr

150 gr

carrot

100 gr

200 gr

bok choy

50 gr

100 gr

mushrooms

50 gr

100 gr

cilantro

3 gr

6 gr

Thai chili

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 liter

2 liter

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BOK CHOY
It is known as a cruciferous vegetable. These types of vegetables are being studied for their anti-inflammatory properties and anti-cancer effects.

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 3 and 4.

Prepare the stir fry
Prepare the garnish, assemble and serve

Wine Pairings

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Pad Thai

Posted on by

Almost the national dish of Thailand, Pad Thai is a delicious comfort dish. We simplified the recipe and gave it a healthy twist with loads of fresh vegetables! This Pad Thai is easy, quick and filled with all the authentic flavours of Thailand. Who needs take out?!

Pad Thai sauce contains: Peanut butter

Featured Saskatchewan products

Previous image

Next image

You will need

Preparation

1

Boil water and prepare the vegetables: In a large pot, bring water (about 1 litre, 1 to 2 litres, 2 to 3 litres) to a boil for the noodles.

Cut the zucchini in thin strips of 1/2 cm x 1/2 cm. Cut these stips in half lenght wide. Cut the carrots in 1/2 cm thick slices. Cut the bell pepper in the same shape as the zucchini.

Note: cutting the vegetables thinly makes them cook faster.

2

Cook the protein: Cut the Thai tofu in 2 cm dices. In a large pan, add the oil (1 tsp, 2 tsp, 3 tsp), the Thai tofu and its marinade. Cook on medium-high heat 2-3 minutes, flip and cook an additional 2 minutes or until both sides a slightly crunchy.

3

Prepare the toppings: While the tofu is cooking, separate the cilantro leaves from the stem, cut the lime in wedges and roughly chop the peanuts.

4

Cook the vegetables: In the same pan you cooked the tofu, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp). Add the carrots and zucchini. Cook about 5 minutes on medium heat stirring regularly. Add the bell pepper and Pad Thai sauce. Cook an additional 4 minutes while stirring regularly.

5

Cook the noodles: While the vegetables are cooking and the water is boiling, add the noodles and cook for 2 to 3 minutes. Drain the noodles in a colander.

6

Assemble & garnish: Add the noodles back to the pot they were cooked in. Add the cooked vegetables, tofu and combine. Serve the Pad Thai in individual bowls and garnish each dish with cilantro, lime and peanuts. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

thai tofu

200 gr

400 gr

600 gr

carrot

75 gr

150 gr

225 gr

zucchini

bell pepper

rice noodle

200 gr

400 gr

600 gr

pad thai sauce

1/4 cup

1/2 cup

3/4 cup

peanut

1 tbsp

2 tbsp

3 tbsp

cilantro

3 gr

6 gr

9 gr

lime

Recommended Wine Pairing

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

ZUCCHINI
Zucchinis are rich in flavonoids (a type of antioxidant) such as zeaxanthin, carotenes, and lutein. A diet high in flavonoids is one of the best anti-aging strategies there is (regular exercise is the other).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

BUFFET STYLE
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat.

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:

Prepare the toppings – children can help by separating the cilantro leaves
Assemble & garnish

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Pad Thai

Posted on by

Pad Thai sauce contains: Peanut butter + Fish sauce

Featured Saskatchewan Products

Previous image

Next image

You will need

Preparation

1

Boil water and prepare the vegetables: In a large pot, bring water (about 1 litre, 1 to 2 litres, 2 to 3 litres) to a boil for the noodles.

Cut the zucchini in thin strips of 1/2 cm x 1/2 cm. Cut these stips in half lenght wide. Cut the carrots in 1/2 cm thick slices. Cut the bell pepper in the same shape as the zucchini.

Note: cutting the vegetables thinly makes them cook faster.

2

Cook the protein: Cut the Thai chicken breast in 1/2 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp), the Thai chicken breast slices and its marinade. Cook on medium heat until fully cooked – about 7 minutes. Place the cooked chicken in a bowl and set a side.

Note: Ensure the chicken cooked to a minimal internal temperature of 165F.

3

Prepare the toppings: While the chicken is cooking, separate the cilantro leaves from the stem, cut the lime in wedges and roughly chop the peanuts.

4

Cook the vegetables: In the same pan you cooked the protein, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp). Add the carrots and zucchini. Cook about 5 minutes on medium heat stirring regularly. Add the bell pepper and Pad Thai sauce. Cook an additional 4 minutes while stirring regularly.

5

Cook the noodles: While the vegetables are cooking and the water is boiling, add the noodles and cook for 2 to 3 minutes. Drain the noodles in a colander.

6

Assemble & garnish: Add the noodles back to the pot they were cooked in. Add the cooked vegetables, protein and combine. Serve the Pad Thai in individual bowls and garnish each dish with cilantro, lime and peanuts. Serve.

Bon Appétit!

Ingredients

included

Elementor Pro

Elementor Extra

Elementor Extra+

Spiced chicken breast

200 gr

400 gr

600 gr

carrot

75 gr

150 gr

225 gr

zucchini

bell pepper

rice noodle

200 gr

400 gr

600 gr

pad thai sauce

1/4 cup

1/2 cup

3/4 cup

peanut

1 tbsp

2 tbsp

3 tbsp

lime

cilantro

3 gr

6 gr

9 gr

Recommended Wine Pairing

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

Health Fact

Dr. Craig Herrington Naturopath

Owner: Regina Naturopathic

Cooking with Kids

Lacey Engel, Registered Diatitian

Owner: Beyond Baby Nutrition

BUFFET STYLE
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat.

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:

Prepare the toppings – children can help by separating the cilantro leaves
Assemble & garnish

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Green Curry Coconut Bowl

Posted on by

We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with spiced chickpeas is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Previous image

Next image

Tools

knife
cutting board
strainer
baking sheet
non-stick liner or parchment paper
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Heat the oven to 375F to roast the chickpeas. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Roast the Spiced Chickpeas: Line a baking sheet with a non-stick liner or parchment paper. Place the spiced chickpeas on the baking sheet with oil (1/2 tsp, 1 tsp) and salt (1/4 tsp, 1/2 tsp). Place the chickpeas on a single layer and cook until roasted – about 10 to 15 minutes.

3

Prepare the vegetables: Cut the lime in segments. Cut the broccoli in small fleurets. Place the broccoli in a glass bowl and steam it in the microwave for about 1 minute to 90 seconds. Shred the carrots. Separate the cilantro leaves.

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced chickpeas, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced chickpeas

1 cup

2 cups

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Did you hear that crunch?
Ask your little one what sounds food makes in their mouth when they bite. It;s an easy and quick way to make food more fun!

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

Cook the quinoa
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Green Curry Coconut Chicken Bowl

Posted on by

We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with turkey is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Previous image

Next image

Tools

knife
cutting board
strainer
pan
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Cook the Turkey: Heat the oil (1/2 tsp, 1 tsp) at medium heat in a pan. Add the Spiced turkey slices and salt (1/4 tsp, 1/2 tsp) to the pan and cook, steering regularly, until fully cooked – about 15 minutes.

Note: Ensure the turkey is cooked to at least 165F

3

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced turkey, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced turkey slices

200 gr

400 gr

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Did you hear that crunch?
Ask your little one what sounds food makes in their mouth when they bite. It;s an easy and quick way to make food more fun!

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

Cook the quinoa
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Sweet & sour soba noodles

Posted on by

This comforting soba noodles bowl is ready under 25 minutes. Filled with lime & mirin sauce, pork, onion, topped with roasted cashews & fresh mint, this is the perfect dish after a long day.

Featured Saskatchewan Products

Previous image

Next image

You Will Need

Preparation

1

Cook the soba noodles: Turn on the oven to 375F for the vegetables. In a medium pot bring the water (about 4 cups, about 6 cups, about 8 cups), to a boil on high heat for the soba noodles. Once the water is boiling, add the soba noodles, stir. Cook for 7 minutes. Place a strainer in the sink, drain the soba noodles and rinse.

Gluten free: Add the gluten free ramen to boiling water. When noodles begin to unfold (about 1 minute), separate gently with a fork and reduce heat to low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

2

Prepare the vegetables: While waiting for the water to boil and the pork to cook, rinse and dry all produces. Cut the onion and eggplant in 1/2 cm slices. Separate the fresh mint leaves.

3

Cook the vegetables: Place the onion and eggplant slices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook for about 10 minutes in the oven then flip them. Cook for an additional 5-10 minutes or until the vegetables are cooked.

4

Cook the pork: Cut the pork in thin slices of 1 cm. Add oil (1/2 tsp , 1 tsp, 1 1/2 tsp) to a medium pan on medium heat. Cook the pork sliced in the pan about 5 minutes per side. Add the sweet & sour sauce and bring to a boil.

Note: ensure the pork is cooked to a minimum temperature of 145°F .

5

Combine the sauce, pork & vegetables: In the same pan you cooked the pork, add the onion and eggplant. Combine

Roughly cut the cashews and place them in a small pan on low heat for about 1 minute to lightly toast them.

6

Garnish & serve: Place the soba noodles in individual bowls. Top with cooked vegetables & pork. Garnish with toasted cashews, siracha (as desired) and fresh mint leaves. Serve

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

soba noodle

150 gr

300 gr

450 gr

onion

1 small

1 medium

1 large

eggplant

1 small

1 medium

1 large

sweet & sour sauce

1/3 cup

2/3 cup

1 cup

pork tenderloin

220 gr

440 gr

660 gr

cashew

2 tbsp

1/4 cup

1/3 cup

mint

3 gr

6 gr

9 gr

siracha

1 tsp

2 tsp

3 tsp

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

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

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. roasted onion) slowly to children. You can encourage children to add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. You can avoid giving siracha to kids as it’s very spicy.

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

Prepare the vegetables
Combine the sauce, pork & vegetables
Garnish & serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

Tags

Previous image

Next image

Note: We cannot guarantee any dish is allergen free.