Parmesan crusted chicken breast

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This one pan Parmesan panko crusted chicken with roasted potatoes, asparagus and tomatoes is easy to prepare and absolutely delicious. The subtle hints of lemon and garlic elegantly complete this dish. We bet you will love it!

Featured Saskatchewan Products

Tools

Preparation

1

Bake the potatoes: Turn on the oven to 430F. Wash and rinse all produce. Line a baking sheet with a non-stick sheet or parchment paper. Cut the potatoes in 2 cm dices. Place the fries on the baking sheet. Drizzle with oil (1/2 tsp, 1 tsp), salt (1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 20 minutes or until the potatoes start to become golden.

2

Prepare the vegetables: Break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. Dice the tomatoes in about 2 cm dices. Cut the parsley in about 1 cm pieces.

3

Cook the chicken and vegetables: Reduce the temperature of the oven to 350F. Place the chicken breast on the baking sheet with the potatoes. Lightly coat the chicken breast with oil (1/8 tsp, 1/4 tsp) and salt (1 pinch, 1/8 tsp). Bake for about 10-15 minutes until the chicken is almost fully cooked. Add the tomatoes and asparagus to the same baking sheet and cook for 5-7 minutes.

Note: Ensure the chicken is cooked to at least 165F.

4

Prepare the parmesan panko crust: Mince the garlic. Add the garlic to a small bowl with the Parmesan panko lemon blend and oil (1/4 tsp, 1/2 tsp). Combine.

5

Bake the crust on the chicken and vegetables: Increase the heat to broil. Place the Parmesan panko crust on the chicken and vegetables. Place the baking sheet in the oven on broil for 1-2 minutes or until the crust starts to become golden. Keep a close eye on the crust, while under broil, to ensure it does not start to burn. Cut the chicken breast in 1 cm slices.

6

Garnish & serve: Place the vegetables and chicken on individual plates. Garnish with the fresh parsley. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

lemon garlic chicken breast

200 gr

400 gr

potatoes

450 gr

900 gr

asparagus

100 gr

200 gr

tomatoes

100 gr

200 gr

fresh parsley

5 gr

10 gr

panko parmesean lemon blend

1/4 cup

1/2 cup

garlic

1 clove

2 cloves

oil*

1/2 + 1/4 + 1/8 tsp

1 + 1/2 + 1/4 tsp

salt*

1/4 tsp + 1 pinch

1/2 + 1/8 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health fact

Regina Naturopathic

TOMATOES
Tomatoes are the greatest source of lycopene, a potent antioxidant that is important for mens prostate health and for heart health.

Cooking with Kids

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 & 6:

Prepare the Parmesan & panko crust
Garnish & serve

Recommended Wine Pairing

PELEE ISLAND PINOT NOIR VQA
A medium red wine with a leather/tobacco aroma and a distinctive tannic finish.
Region: Canada
Colour: Red
Alcohol: 13%
Price (SLGA): $13.72

FAT BIRD MARLBOROUGH SAUVIGNON BLANC
A light New Zealand Sauvignon Blanc. Typical lime zest, passion fruit herbaceous characters with a bit of gooseberry fruitiness and a balanced crisp finish.
Region: New Zealand
Colour: White
Alcohol: 13%
Price (SLGA): $15.23

Sweet potato pesto wrap

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Tender cubes of roasted sweet potatoes with caramelized onions are totally irresistible on their own, but this dish shows you a way to make them better than you’ve ever imagined. Combine them rich and velvety basil pesto, sweet tomatoes all stuffed in a wrap with a side of spinach and tomato salad and you’ve got a delicious and satisfying dinner. Any left over can be an amazing make-ahead lunch that will make your coworkers jealous.

Featured Local Products

Tools

Preparation

1

Prepare the vegetables: Preheat the oven to 400F. Wash and rinse all produce.

Peel the sweet potatoes and cut in small dices. Thinly slice the onion.

2

Bake the sweet potatoes: On a lined baking sheet, place the sweet potato. Drizzle with oil and season with salt & pepper. Combine and distribute evenly.

Bake for 25 – 30 minutes or until the sweet potato dice are soft.

3

Caramelize the onion: In an oiled pan, add the onions. Season with salt. Stir and saute, stirring regularly for 15-20 minutes or until caramelized.

4

Prepare the tomatoes & warm the wraps: Cut the tomatoes in small dices.

Heat the wraps in the warm oven for 1 minute.

5

Assemble the wrap: Build the wraps with pesto, sweet potatoes, onions and half the tomatoes.

Fold the ends of the wrap and roll it up.

6

Make salad and serve: In a bowl, place half the tomatoes, the spinach and the balsamic dressing, combine.

Serve the wraps with the side salad. Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

sweet potatoes

300 gr

600 gr

900 gr

onion

1 large

2 large

3 large

tomatoes

Pesto

1 1/2 tbsp

3 tbsp

4 1/4 tbsp

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

spinach

60 gr

120 gr

180 gr

wrap

Recommended Wine Pairing

ANTINORI ORVIETO CLASSICO ABBOCCATO
Notes of meadow flowers and clover and fruity hints of green apples and green gages. Harmonious and sweet with firm body and an aftertaste of citrus fruits.
Region: Orvieto, Italy
Colour: White
Alcohol: 10.5%
Price (SLGA): $15.83

BODEGAS SALENTEIN PORTILLO PINOT NOIR
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Mendoza, Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

Cool fact

ONIONS
In the Middle Ages, onions were an acceptable form of currency, and was used to pay for rent, goods and services, and even as gifts!

Cooking with Kids

Cooking for kids?
If your child doesn’t like tomatoe or any other vegetable, cook it separately and try to slowly introduce it to the child.

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

Make salad & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Pine nuts chicken penne

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Take a big bowl of this comforting yet light pasta. This lemon chicken penne combines buttery toasted pine nuts, pesto, Italian herb roasted chicken breast, tender asparagus, earthy mushrooms and savory tomatoes. The dish is finished with fresh basil. It’s a delicious and hearty meal!

Featured Local Products

You will need:

knife
large pot
pan
cutting board
collander
baking sheet
non stick liner or parchment paper

Preparation

1

Set up & cook the chicken: Bring water to a boil for the penne. Preheat the oven to 350F.

Place the chicken on a lined baking sheet and season with salt & pepper. Cook 15 minutes*. Slice the chicken.

*Note: Ensure the chicken is cooked to at least 165F.

2

Cook the pasta: Season the water with salt.

Cook the penne in the boiling water for 10 minutes. Set aside pasta water – 1 tbsp per portion.

Drain the penne and it back to the pot.

Gluten-friendly: Cook the penne for 8 minutes.

3

Prepare the asparagus: Wash and rinse all produce. Break off the woody end* of the asparagus. Cut the asparagus. Slice the mushrooms and dice the tomatoes.

*Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot.

4

Cook the vegetables: In a pan, heat the oil on medium heat, cook the mushrooms for 7 minutes. Add the tomatoes and asparagus to the pan and cook for an additional 5 minutes. Season with salt & pepper.

5

Prepare the lemon & pine nuts: Zest and juice the lemon (1/2 lemon, 1 lemon, 1 large lemon). In a pan on medium heat, toast the pine nuts for 1 minute.

6

Assemble & serve: Separate the basil leaves.

To the pasta, add the chicken, vegetables, pesto, lemon juice and lemon zest. Combine. Add the half the pasta water. Combine and if required add more pasta water little by little.

Serve and garnish with basil and pine nuts.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

Herb chicken breast

220 gr

440 gr

660 gr

penne

180 gr

360 gr

540 gr

asparagus

100 gr

200 gr

300 gr

tomatoes

mushroom

150 gr

300 gr

450 gr

Pesto

30 ml

60 ml

90 ml

lemon

fresh basil

3 gr

6 gr

9 gr

pine nuts

15 gr

30 gr

45 gr

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic

Basil

Basil is a herb belonging to the mint family.

It has anti-inflammatory, mild antibacterial, and antioxidant properties.

A study, using a type of basil called Holy Basil, found that people who took the extract, felt less anxious, stressed, and depressed.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
If your child doesn’t like asparagus yet, encourage them to try it raw and then cooked. Ask them what difference they notice.

It can take up to 20 exposure for taste buds to adapt to new flavours.

Making this recipe with kids?
Cook with children by asking them to help in steps:

2: Add the salt and pasta to the water.
4: Combine the vegetables
5: Which part of the lemon smell most? The juice or the zest?
6: Plate and garnish their dish

Recommended Wine Pairings

BERINGER MAIN & VINE ROSE
Aromas of passionfruit with floral notes and red berry flavours. A balance of crisp minerality with fruity and floral undertones. Refreshing and crisp. Perfect summer time wine to share.
Region: Napa, California
Colour: Rose
Alcohol: 11%
Price (SLGA): $11.47

BODACIOUS PINOT GRIGIO
Fresh, fruity, aromatic and easy-drinking with aromas of citrus and honey.
Region: Ontario
Colour: White
Alcohol: 12%
Price (SLGA): $11.92

Ingredients

Penne: Durum wheat semolina, niacin, folic acid, ferrous sulfate, riboflavin, thiamine mononitrate.

Italian herb chicken: Chicken breast, basil, terragon, garlic powder.

aspargus

tomatoes

mushrooms

pesto: basil, canola oil, Parmesan cheese (Basil blend (Genovese basil D.O.P. Sunflower oil, sea salt), sunflower oil, Parmesan cheese (pasteurized part-skimmed cow’s milk, cheese cultures, sea salt, enzymes), pine nuts, extra virgin olive oil, pecorino (Romano D.O.P, cheese (sheep;s milk, salt), fresh garlic, ascorbic acid, citric acid, black pepper.

lemon

basil

pine nuts

Gluten-friendly adaptation:

Penne: Corn flour, rice flour, mono and diglycerides.

No nut adaptation:

pesto: basil, canola oil, Parmesan cheese (pasteurized milk modified milk ingredients, salt, powder cellulose, liapase, microbial enzyme, bacterial culture, natamycin), water, extra virgin olive oil, garlic, spices, citric acid, potassium sobate)

No dairy adaptation:

pesto: basil, grapeseed oil, canola oil, garlic powder.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Pine nut lemon penne

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Take a big bowl of this comforting yet light pasta. This pasta dish combines tender asparagus, earthy mushrooms, savory tomatoes, fresh pesto and delicious Graverlbourg french style mustard. The dish is finished with fresh basil. It’s a delicious and hearty meal!

Featured Local Products

You will need

Preparation

1

Prepare and cook the pasta: In a large pot, bring water to a boil (5-6 cups, 8-10 cups, 13 to 16 cups) with salt (1/2 tbsp, 1 tbsp, 1 1/2 tbsp). Once the water is boiling, add the pasta, stir, cover & cook for 9 to 11 minutes or until desired texture. Save some pasta water for the sauce (1/4 cup, 1/2 cup, 3/4 cup). Once the pasta is cooked, drain using a colander & add back to the pot.

Gluten-free pasta: Follow the instructions above but cook the pasta for 8 to 9 minutes.

2

Prepare the asparagus: Wash and rinse all produce. While the pasta is cooking, break off the woody end of the asparagus. To do so, bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. Slice the mushroom in about 1/2 cm slices and dice the tomatoes in about 2 cm dices.

3

Cook the mushrooms: In a large pan, heat oil (1/4 tsp, 1/2 tsp, 3/4 tsp) on medium heat, add salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and add the mushrooms. Cook the mushrooms for about 7 minutes or until soft.

4

Cook the asparagus and tomatoes: Add the tomatoes and asparagus to the pan and cook for an additional 5-6 minutes.

5

Zest and juice the lemon: Zest and juice the lemon (1/2 lemon, 1 lemon, 1 large lemon)

6

Assemble and serve: Separate the basil leaves. In the pot with the cooked pasta, place the cooked vegetables, pesto, lemon juice, and lemon zest. Combine. Add the smallest amount of pasta water recommended. Combine and if required add more pasta water little by little until you have the sauce consistency you’d like. Serve in individual bowls.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

rigatoni

180 gr

360 gr

540 gr

herb chickpeas

200 gr

400 gr

600 gr

asparagus

100 gr

200 gr

300 gr

tomatoes

mushroom

150 gr

300 gr

450 gr

Pesto

45 ml

90 ml

135 ml

lemon

fresh basil

3 gr

6 gr

9 gr

pine nuts

15 gr

30 gr

45 gr

Recommended Wine Pairings

BODACIOUS PINOT GRIGIO
Fresh, fruity, aromatic and easy-drinking with aromas of citrus and honey.
Region: Ontario
Colour: White
Alcohol: 12%
Price (SLGA): $11.92

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic

Basil

Basil is a herb belonging to the mint family.

It has anti-inflammatory, mild antibacterial, and antioxidant properties.

A study, using a type of basil called Holy Basil, found that people who took the extract, felt less anxious, stressed, and depressed.

Cooking with kids

Lacey Engel, Registered Dietician

Cooking for kids?
If your child doesn’t like asparagus or any other vegetable, cook it separately and try to slowly introduce it to the child.

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

Assemble & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Walleye and spring quinoa medley

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Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus. sugar snap peas, radishes, fresh parsley and finished with our signature zesty lemon dressing and a delicious walleye filet. This spring salad is filled with hardy quinoa and Walleye that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Local Products

You will need

knife
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
Large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Add water (4 cups, 8 cups, 12 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) to the water. Stir to combine and reduce heat to medium. Let boil uncovered for about 12 minutes. Drain the cooked quinoa in a strainer.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces.

3

Cook the asparagus: On a baking sheet. place the Walleye drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 9 minutes. Add the asparagus pieces to the baking sheet lined with non stick liner, drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and bake for an additional 7 minutes or until the asparagus are cooked but still crunchy and the salmon breaks apart easily with a fork. Once cooked, cut the Walleye in individual portions.

note: Ensure the fish is cooked to a minimum internal temperature of 158F. Do not overcook the fish as it will become dry.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parsley in about 1 cm long pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parsley and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, place the salad. Garnish with a piece of Walleye and serve.

Note: this salad (not the fish) is also delicious the following day but the fish is best eaten the day you cook it.

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

walleye

240 gr

480 gr

720 gr

aspargus

120 gr

240 gr

360 gr

radish

50 gr

100 gr

150 gr

sugar snap peas

60 gr

120 gr

180 gr

mini cucumber

parsley

10 gr

20 gr

30 gr

Zesty lemon dressing

1/3 cup

2/3 cup

1 cup

water*

4 cups

8 cups

12 cups

salt*

1/4 + 1/8 tsp

1/2 + 1/4 tsp

3/4 + 1/2 tsp

oil*

1/4 + 1/4 tsp

1/2 + 1/4 tsp

3/4 + 3/4 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CUCUMBER
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer effects and help manage blood sugar.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

HAVE FUN WITH FOOD
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.
RECIPE TIP
Ask the child to try the salad with and without dressing. Some children prefer plain flavours and salad without dressing.
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 5 & 6:
– Assemble
– Serve

Recommended Wine Pairing

JACKSON-TRIGGS PROPRIETORS SELECTION SAUVIGNON BLANC
The distinctive floral bouquet is complemented by notes of citrus fruit and dill. Good structure.
Region: Okanagan valley, British Columbia
Colour: White
Alcohol: 12.5%
Price (SLGA): $10.25

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Summer fresh rolls

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Featured Local Products

1

Cook the vermicelli: Place the water (1 liter, 2 liters), ,in a medium pot. Bring to a boil on high heat. When the water is boiling, add the vermicelli and cook for 4 minutes.

2

Finish the vermicelli: Place a strainer or a colander in the sink. Place the vermicelli in the strainer or colander. Rinse the vermicelli under cold water. Drain and set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel and shred the carrots. Peel the mango. Cut the cucumber in julienne (the shape of a match). Cut the radish in 1/4 cm slices. Separate the mint leaves from the stem. If a leaf is very large, cut it in half.

4

Soften the rice paper: In a large shallow dish (can be a skillet), place about 1 inch of warm water. Submerge a sheet of rice paper for about 10 seconds.

Note: If you let the rice paper submerged too long the rice paper will become too fragile to work with.

Once the rice paper has been submerged under water, transfer to a clean surface (can be a cutting board).

5

Assemble the fresh rolls: Close to the top end of the rice paper, add the vermicelli, radish, red cabbage, mango, cucumber and carrots. Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh. Repeat process until all the rice paper is used.

6

Serve the fresh roll: Serve the fresh rolls with the creamy peanut sauce. If the creamy peanut sauce feels too thick, place it in a small bowl and add 1 tsp of water at a time and combine with a fork between each addition of water until you reach the desired consistency. Each serving counts 5 summer rolls.

Bon Appétit!

Nutritional Information

Mango pork burger

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Oh my gosh! Did we just put mango in a burger? We sure did… and its AMAZING! These burgers are built with a pork and beef patty topped with a zesty chipotle sauce, mango slices lettuce and served with a side of baked fries. We know you will enjoy every bite of this sun filled burger!

Featured Saskatchewan Products

You will need

Preparation

1

Bake the fries: Preheat the oven to 450F. Wash and rinse all produce.

Optional: Cook the patties on the BBQ.
Preheat the BBQ to 450F for the burger patties.

Peel the potatoes and cut in fries shape, about 1/2 to 1 cm thick.

2

Bake the fries: Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.

Place the fries in an even layer. Bake for 20 minutes.

3

Prepare & cook the patties (BBQ or Pan):
Prepare the patties: In a bowl add the pork with curry. Season with salt & pepper. Combine with your hand to spread the curry, salt and pepper evenly. Form patties.
BBQ: Grill the pork & beef patties on the BBQ about 5 minutes per side or until fully cooked.
Pan: Place a lightly oiled pan on medium heat. Place the pork & beef patties in the pan and bake on medium heat about 6-7 minutes per side.

Note: Ensure the patties are cooked to a minimum internal temperature of 165 F.

Preparation and cook the vegetables: Turn on the BBQ to 450F for the patties.

While the fries are baking, finely cut the onion in about ½ dices. Roughly chop the parsley in 1 cm pieces. In a large pan, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp), onion. Cook on medium heat for about 5 minutes, until the onion is tender. Place half the onions in a medium bowl and let cool for the patties.

Let the remaining onion caramilize in the pan on medium low heat for an additional 10 minutes – stirring regularly.

Make and cook the patties: Roughly chop the fresh parsley. In the medium bowl with the onion add the curry ground pork, fresh parsley, salt (1/4 tsp, 1/2 tsp, 3/4 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Mix well to combine. Make 2, 4 or 6 patties with the mixture. Grill the patties on the hot BBQ about 5 minutes per side or until fully cooked.

No BBQ note: Rinse and dry the pan. Place the pan on medium heat and add oil (1/2 tsp, 1 tsp, 1 1/2 tsp). Place the patties in the pan and bake on medium heat about 6-7 minutes per side.

Note: Ensure the patties are cooked at a minimal internal temperature of 165 F.

4

Prepare the toppings: Peel and thinly slice the mango.

5

Warm up the buns (BBQ or Oven):Cut the ciabatta buns in 2.

BBQ: Heat the ciabatta buns on the warm BBQ with the heat off for 1-2 minutes.
Oven: Heat the ciabatta buns in the oven for 1-2 minutes.

6

Assemble & serve: Garnish each burger with the chipotle sauce, a pork & beef patty, mango slices and mixed greens.

Serve with a side of baked fries and the rest of the chipotle mayo. Bon appétit!

In your kit:

Included

2 portions

4 portions

6 portions

Potatoes

400 gr

800 gr

1200 gr

ground pork with curry

220 gr

440 gr

660 gr

chipotle mayo

80 ml

160 ml

240 ml

mango

ciabatta bun

mixed greens

30 gr

60 gr

90 gr

See bottom of the page for detailed ingredients

Recommended Wine Pairing

Cool fact

MANGO
Not only are mangos packed with flavor, but they are also loaded with nutrients. A one-cup serving contains just 100 calories, it provides 100% of your daily vitamin C, 35% of your daily vitamin A and 12% of your daily fiber.

The mango tree plays a sacred role in India; it’s a symbol of love and some believe that they can even grant wishes.

Cooking with Kids

Cooking for kids?
Go easy on the chipotle mayo as kids may need to acquire a taste for the smokey flavour.

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

Assemble & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plans: Carnivore, Clean food

potato
beef and pork burger (beef, pork, water, soy protein, rice breading, salt, dehydrated onion, hydrolized vegetable protein (corn, soy), canola oil, garlic powder, yeast, cornstarch, spice, flavours)
onion
ciabatta bun (flour, water, yeast, flaxseeds, sunflower seeds, sesame seeds, salt, wheat flakes, rye meal, millet, wheat bran, rye flour, sugar, corn flakes, poppy seeds, oat flakes, malted barley flour, soy grits, vegetable oil, datem, calium carbonate, caramel, ascorbic acid, amylase, xylanase, bacterial culture)
chipotle mayo (mayonaise (canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice, calcium disodium edta), chipotle & lime hot sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), liquid smoke, spices)
mango
mixed greens
carrot
fresh parsley
curry
love

Gluten friendly adaptations:

ciabatta bun – gluten friendly: Water, potato starch, chickpea flour, soya flour, brown rice flour, flaxmeal, cellulose, sunflower oil, yeast, rice syrup, grape juice, potato fibre, natural flavour, sea salt, xanthan gum, cultured rice flour, cultured brown rice, brown rice, white distilled vinegar, sodium bicarbonate, sodium acid pyrophosphate

Nutritional Information

Weight Watchers Smart Points

Mango burger

Posted on by

Oh my gosh! Did we just put mango in a burger? We sure did… and its AMAZING! These burgers are built with bean curry patty topped with a zesty chipotle sauce, mango slices and mixed greens served with a side of baked fries. We know you will enjoy every bite of this sun filled burger!

Tools

knife
pan
cutting board
non-stick sheet or parchment paper
2 baking sheet
vegetable shredder
strainer or colander
fork or potatoe masher

Preparation

1

Bake the fries: Preheat the oven to 450F. Wash and rinse all produce.
Peel the potatoes and cut in fries shape, about 1/2 to 1 cm thick.
Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.
Place the fries in an even layer. Bake for 20 minutes.

2

Prepare & cook the vegetables: Cut the onion in small dices. Shred the carrots. Roughly chop the parsley.

In an oiled pan, add the onion and the carrots. Cook on medium heat for 5 minutes. Remove the pan from the heat and let the vegetables cool down.

3

Make & cook the patties: Rinse the pinto beans using a strainer.
In a bowl, add the drained pinto beans. Mash with a fork. Add the cooked vegetables, parsley, chickpea flour and spice mix, salt & pepper to the mashed beans. Divide the mixture into the number of servings and form patties.
Cook the patties 6-7 minutes per side on an oiled pan on medium heat.

4

Prepare the toppings: Peel and thinly slice the mango.

5

Warm up the buns: Cut the ciabatta buns in 2.

Place them on a baking sheet, cut side down. Heat the buns in the oven for about 1 minute.

6

Assemble and serve: . Garnish each burger with the chipotle sauce, mango slices and mixed greens.

Serve with a side of baked fries and the rest of the chipotle mayo.

Bon appétit!

In your kit:

2 portions

4 portions

6 portions

potatoes

400 gr

800 gr

1200 gr

carrot

50 gr

100 gr

150 gr

onion

1 small

1 medium

1 large

fresh parsley

5gr

10 gr

15 gr

pinto beans

200 gr

400 gr

600 gr

chickpea flour & curry

3 tbsp

1/3 cup

9 tbsp

chipotle mayo

60 ml

120 ml

180 ml

ciabatta bun

mango

mixed greens

30 gr

60 gr

90 gr

Recommended Wine Pairing

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Ontario
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

FOLONARI VALPOLICELLA DOC
Ruby red colour; light cherry and spice aromas; light bodied with soft berry flavours.
Region: California
Colour: Red
Alcohol: 12.5%
Price (SLGA): $14.84

Cool fact

The mango tree plays a sacred role in India; it’s a symbol of love and some believe that they can even grant wishes.

Cooking with Kids

Cooking for kids?
Encourage the kids to try the chipotle mayo. This sauce is mildly spicy and can be a good way to introduce heat to children.

Making this recipe with kids?
Ask the child to help with step 3, 5 & 6:

form the patties
place the buns, cut side down on a baking sheet
Garnish their burger

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plant Based:

potato
pinto beans
onion
ciabatta bun (flour, water, yeast, flaxseeds, sunflower seeds, sesame seeds, salt, wheat flakes, rye meal, millet, wheat bran, rye flour, sugar, corn flakes, poppy seeds, oat flakes, malted barley flour, soy grits, vegetable oil, datem, calium carbonate, caramel, ascorbic acid, amylase, xylanase, bacterial culture)
chipotle mayo (mayonaise (canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice, calcium disodium edta), chipotle & lime hot sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), liquid smoke, spices)
mango
mixed greens
carrot
fresh parsley
chickpea flour & curry
love

Vegan adaptations:

chipotle mayo – vegan: veganaise (expeller-pressed canola oil, filtered water, sugars (brown rice syrup, lemon juice concentrate), apple cider vinegar, soy protein, sea salt, mustard flour), chipotle & lime hot sauce white vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), liquid smoke, spices

Gluten friendly adaptations:

ciabatta bun – gluten friendly: Water, potato starch, chickpea flour, soya flour, brown rice flour, flaxmeal, cellulose, sunflower oil, yeast, rice syrup, grape juice, potato fibre, natural flavour, sea salt, xanthan gum, cultured rice flour, cultured brown rice, brown rice, white distilled vinegar, sodium bicarbonate, sodium acid pyrophosphate

Nutritional Information

Weight Watchers Smart Points

black bean taco

Posted on by

These tacos are fresh, filling and flavourful! They are filled with nutritious black beans, tomatoes, cilantro, sour cream and lime. They are ready in 20 minutes and are the perfect dish for a busy day.

Featured Local Products

You will need

Preparation

1

Cut & cook the onions: Cut the onion in small dices.

In an oiled pan on medium heat cook the onion for 5 minutes.

2

Make the filling: Add the black beans to the onions. Season with salt & pepper. Combine.

Add the taco spice and 1/2 cup, 1 cup, 1 1/2 cup of water. Combine and cook for 3 to 5 minutes or until most of the water evaporates and there is a bit of sauce at the in the pan.

Note: Ensure beef is cooked to at least 165°F

3

Prepare the garnish: Wash and rinse all produce. Cut the tomato in small dices.

Cut the lime in wedges and roughly chop the cilantro.

4

Heat the corn tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortillas in the pan for 15 to 30 seconds on each side. Use tongs to flip them. Place the warm corn tortillas in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste amazing.

5

Assemble: In each taco shell, place 2 to 3 tbsp of the black bean filling.

6

Garnish and Serve: In each corn tortilla, place 2 to 3 tbsp of the filling. Garnish each taco with tomato, salsa, cilantro and sour cream. Each portion includes 4 tacos. Serve with a lime wedge.

Ingredients

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

black bean

220 gr

440 gr

660 gr

tomato

cilantro

3 gr

6 gr

9 gr

lime

corn tortilla

taco spice

10 gr

20 gr

30 gr

greek yogurt

60 gr

120 gr

180 gr

salsa

60 gr

120 gr

180 gr

Recommended Wine Pairing

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

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

CILANTRO
Love it or hate it? The reason is probably genetic! There is a gene responsible for how the brain perceives the taste of cilantro. For some it’s a pleasant lemony flavor and for others it has a soapy smell and taste. If you are a ‘soap taster’ try crushing the leaves as this creates a milder flavor.

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Yum foods
Serve “yum” foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

Cooking for kids?
Go easy on the taco spice blend as kids may not like it’s spicy flavour.

Making this recipe with kids?
Ask the child to help by completing step 4 & 5:

Assemble
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

1 serving includes 4 tacos

Southwest bowl

Posted on by

This Southwestern Rice Bowl is a go-to healthy and easy meal that is simply scrumptious! This dish is filled with abodo roasted sweet potatoes and bell peppers, black beans, lime rice and our signature mango lime dressing. This dish is filled with protein and fiber which is sure to keep you energized for hours

Featured Saskatchewan Products

You will need

knife
lined baking sheet
medium pot
pan
cutting board
citrus zester
colander / strainer

Preparation

1

Preparation & cook the rice: Preheat the oven to 400F. Rinse the rice with a strainer. In a pot, add the rice, 1 cup, 2 cups, 3 cups of water. Season with salt. Stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 25 minutes.

2

Prepare the vegetables: Wash and clean all produce.

Peel the sweet potatoes.

Cut the sweet potatoes, onion and the bell pepper in small dices.

3

Cook the vegetables: Place the sweet potatoes, onion, and bell peppers on a lined baking sheet. Drizzle the vegetables with oil. Season with adobo spice and salt & pepper. Cook for 20 minutes or until the vegetables are tender.

4

Heat the black beans: Drain and rinse the black beans. Place in a small bowl and heat them in the microwave for about 1 minute or until warm. Season with salt & pepper.

5

Finish the lime rice: Roughly chop the cilantro, zest the lime and cut it in 6 wedges.

Add the cilantro and half, all, all the lime zest to the rice. Combine.

6

Garnish & serve: In individual bowls, place the rice, black beans and vegetables. Garnish with the mango lime sauce and lime wedges. Serve.

Bon Appétit

What's in my kit

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

Sweet potatoes

175 gr

350 gr

525 gr

Bell pepper

Onion

Adobo Spice

1 tsp

2 tsp

3 tsp

Black beans

200 gr

400 gr

600 gr

Lime

Cilantro

3 gr

6 gr

9 gr

Mango Lime Dressing

1/3 cup

2/3 cup

1 cup

Note: Full list of ingredients at the bottom of the page.

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

SWEET POTATO
Just 1 cup of sweet potatoes contains 375% of your required daily intake of beta carotene. Carotenoids are potent antioxidants that support a healthy immune system, skin and eyes.

While the word potato is in the name, sweet potatoes are not actually related to potatoes.

Cooking with kids

Lacey Engel, Registered Dietician

owner of Beyond Baby Nutrition

Dips & Sauces 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. Cooking for kids? Go easy on the adobo spice blend as kids may not like it’s spicy flavour. Making this recipe with kids? Ask the child to help in the following steps:

1. Rinse the rice and add it to the pot.
5. Add the cilantro and lime zest to the rice. Combine.
6: Assemble their own plate.

Recommended Wine Pairing

Bodegas salentein portillo pinot noir
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Argentine
Colour: Red
Alcohol: 13%
Price (SLGA): $13.47

EXPORT UNION PIESPORTER TREPPCHEN RIESLING
Lime, earthy and leaf aromas. Medium-bodied, pleasant pear and peach fruit and a moderately sweet finish.
Region: Germany
Colour: White
Alcohol: 9%
Price (SLGA): $14.07

Ingredients

Adobo spice: Smoked paprika, oregano, cumin, coriander, garlic granules, black pepper
bell pepper
brown rice
Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Mayonaise (Canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice and calcium disodium edta (maintains flavour).)
sweet potato
black beans
lime
cilantro

Vegan adaptation:

Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Veganaise (Organic Expeller-Pressed Soybean Oil, Filtered Water, Organic Brown Rice Syrup, Organic Apple Cider Vinegar, Sea Salt, Organic Soy Protein, Organic Mustard Flour, Organic Lemon Juice)

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Featured Saskatchewan Products

Tools

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Dr. Herrington's Health fact

Regina Naturopathic

Cooking with Kids

Recommended Wine Pairing

Tags

Nutritional Information

Featured Local Products

Tools

Preparation

1

2

3

4

5

6

Ingredients

2 portions

4 portions

6 portions

Recommended Wine Pairing

Cool fact

Cooking with Kids

Tags

Nutritional Information

Featured Local Products

You will need:

Preparation

1

2

3

4

5

6

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition​

Recommended Wine Pairings

Ingredients

Tags

Nutritional Information

Featured Local Products

You will need

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

Recommended Wine Pairings

Health Fact

Dr. Craig Herrington, Nathuropath​

Owner of Regina Naturoptathic​

Owner of Beyond Baby Nutrition

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic