Pea pistou linguini

Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t stop you from cooking and enjoying delicious and healthy food. In 15 minutes and a few chops you’ve got a showstopper on the table. This dish is filled with an orchestra of beautiful and simple flavours that will surprise you! Perfectly aldente linguine are coasted with a rich pea pistou topped with  lightly steamed sugar snap peas,  fresh mint, parmesan and red chili flakes.  Green peas are the star of this dish. Why peas, you ask? Well, first peas are delicious and second each cup is filled 8 grams of protein and 68% of your recommended daily vitamin A. When you have a dish that’s family friendly and ready in 15 minutes, you know you’re onto a winner.

Featured Saskatchewan Products

Tools

Preparation

1

Preparation: Rinse and dry all produces. In a large pot, bring water (2 litres, 4 litres) to a boil for the pasta with salt (1 tbsp, 2 tbsp). Slice the snap peas in half. Separate the fresh mint leaves.  

2

Cook the snap peas: In a large pan on medium heat, add the oil (1/2 tsp, 1 tsp) and the snap peas. Stirring regularly cook about 4-5 minutes or until the snap peas are cooked but still a bit crunchy.

3

Cook the pasta: Add the pasta to the boiling water, stir, cover & cook 10 minutes or until desired texture. Once the pasta is cooked, save pasta water (1/4 cup, 1/2 cup) and set aside. Drain the pasta using a colander & add to the pan with the peas.

4

Combine: Add the pea pistou. Add about half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Combine to coat the pasta evenly.

Taste and adjust  seasoning as desired. We recommend about (1/2 tsp, 1 tsp) salt and  (1/8 tsp, 1/4 tsp) pepper. 

5

Garnish & serve: Serve in individual bowl. Garnish each bowl with Parmesan, mint and red chili flakes. Serve

Bon Appétit!

Ingredients

Elementor

2 Portions

4 Portions

6 Portions

mint

2 gr

4 gr

6 gr

snap peas

100 gr

200 gr

300 gr

pea pistou

1/2 cup

1 cup

1 1/2 cup

linguini

180 gr

360 gr

540 gr

parmesan

180 gr

360 gr

540 gr

Included

2 portions

4 portions

mint

2 gr

4 gr

snap peas

170 gr

340 gr

pea pistou

1/2 cup

1 cup

linguini

180 gr

360 gr

parmesan

3 tbsp

1/3 cup

red chili flakes

1/2 tsp

1 tsp

salt

1 tbsp + 1/2 tsp

2 tbsp + 1 tsp

pepper

1/8 tsp

1/4 tsp

oil

1/2 tsp

1 tsp

pasta water

1/4 cup

1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

MINT
Mint has been used for thousands of years to treat upset stomach or indigestion. More recent research has found it effective in treating symptoms of irritable bowel syndrome, gastric ulcers, as well as an anti-microbial agent. 

Cooking with Kids

Cooking for kids?
Introduce vegetables slowly to children. When introducing a new vegetable. you can encourage children to help prepare the ingredient and encourage them to taste it at different stages of the preparation. It may take many exposures for a child to learn to like a new flavour or texture.

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

  • Combine 
  • 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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Lebanese chicken pita

We’ve taken everything that’s delicious about the Mediterranean to bring you this easy, nourishing pital. This pita is filled with warm Lebanese spices, creamy garlic and lemon sauce and tangy pickled turnips. This dish is ready under 25 minutes and will be a show stopper at the table tonight! 

Featured Saskatchewan Products

You will need

Preparation

1

Cook the chicken: Preheat the oven to 375F.

Place the shawarma chicken on a lined baking sheet. Drizzle with oil and season with salt. Cook the chicken for 15 minutes*.

Once cooked, thinly slice the chicken.

*Ensure the chicken is cooked to a minimal internal temperature of 165F.

2

Prepare the vegetables: Rinse and dry all produces. Cut the tomato in half then in thin slices. 

3

Make the lemon garlic sauce: Zest the lemon and juice it.

Place the yogurt garlic sauce in a bowl. Add lemon zest 1/8 tsp(2p), 1/4 tsp(4p), 1/2 tsp(6p) and lemon juice 1 tbsp(2p), 2 tbsp(4p), 3 tbsp(6p) to the yogurt garlic sauce. Season with salt & pepper.

4

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.

5

Fill the pita: Place the romaine and tomato on each pita. Add the shawarma chicken, the yogurt garlic sauce and the pickled turnips to the pita.

6

Serve: Roll up the pita, cut in half and serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

Shawarma chicken

220 gr

440 gr

660 gr

yogurt garlic sauce

1/3 cup

2/3 cup

1 cup

romaine lettuce

100 gr

200 gr

300 gr

tomato

2

4

6

pita

2

4

6

pickled turnips

1/4 cup

1/2 cup

3/4 cup

lemon

1

1

1

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

YUM FOODS 
Serve “yum” foods with new food. When your child sees food they recognize it mayentice them to explore other, new foods too.

RECIPE TIP 
Introduce new flavours slowly to children. You can encourage children to try the pink pickled turnip and add it to their pita if they want. It may take many exposures for a child to learn to like a new flavour or texture.

MAKING THIS RECIPE WITH KIDS? 
Ask the child to help by completing step 4 & 5:

  • Place the vegetables in the pita & finish the sauce
  • Finish filling the pita

Recommended Wine Pairing

Heritage Road Bloodstone Shiraz Grenache
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour:
Red
Alcohol: 13%
Price
(SLGA): $14.65

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol:
12.7%
Price (SLGA): $23.30

Ingredients

  • Garlic yogurt: greek yogurt, garlic, cumin, coriander, salt
  • Shawarma chicken: chicken breast, cumin, paprika, cardamom, ginger cinnamon, turmeric, coriander, black pepper.
  • Pickled turnips (Amados – Regina)
  • Pita: Medium whole wheat pita (Amados – Regina)
  • Lettuce
  • Tomato
  • Lemon

No dairy adaptation: 

  • Garlic yogurt: coconut milk, garlic, cumin, coriander, salt

Note: We cannot guarantee any dish is allergen free. 

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Mediterranean chicken couscous

This beautiful dish features lebanese couscous with spiced chicken, carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

Featured Saskatchewan Products

Tools

Preparation

1

Prepare the vegetables:  Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and potato. Dice the carrots & sweet potato in dice of about 1 1/2 cm.

2

Cook the vegetables:  Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spicessalt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes. 

Add  water (1 1/3 cup, 2 2/3 cup) to the roasted coucous. Bring to a boil on high heat. Cover and let simmer on low-medium heat for 14-16 minutes – for al dente couscous. Remove from the heat and let rest. Mix with a fork to separate the couscous grains.

*Gluten Friendly
Prepare and cook the quinoa:  Add water (4 cups, 8 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 to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Cook the chicken:  Cut the spiced chicken breast in 1 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp). Turn on the heat to medium and add the spiced chicken breast and cook until the fully cooked – about 6 minutes. Set aside in a small bowl.

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

5

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves. 

 In the same pan you cooked the chicken, add the cooked carrots, chicken, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out. 

Gluten friendly:  Add the cooked quinoa instead of  Lebanese couscous.

6

Garnish and Serve: In individual bowls, place the couscous and garnish with fresh mint. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chicken

200 gr

400 gr

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb + 1/2 tsb

2 tbsp + 1 tsb + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 1/3 cup + 1/4 cup

2 2/3 cup + 1/2 cup

*GF only - Quinoa

2/3 cup

1 1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

CARROTS
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer. 

Cooking with Kids

Cooking for kids?
Introduce dried fruit to children slowly. You can encourage children to cut the dried fruit and try them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. Feel free to leave out the dried fruit and only add them to the plates as desired. 

Making this recipe with kids?
Ask the child to help by completing step 3, 4 & 5 :

  • Cook the couscous
  • Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
  • Garnish & serve

Recommended Wine Pairing

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Pirque, Chile
Colour:
Rose
Alcohol: 13%
Price
(SLGA): $11.22

wine23

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol:
12%
Price (SLGA): $12.97

wine234

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Peanut & chicken stew

Let’s cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious. 

Featured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the onion & chicken: Cut the chicken in medium dice. Dice the onion.

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

Note: when the stew is finished ensure chicken is cooked to at least 165°F

3

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

5

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

6

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

spiced chicken

220 gr

440 gr

660 gr

zucchini

1

2

3

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1 1/2 cup

2 1/4 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

PEANUTS
Peanuts are an important souce of protein, fibre, monounsaturated fats, vitamin E, folate, and magnesium. One study, found that consuming 2-3oz of peanuts per day, improved cardovascular health and memory.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweet potatoes) slowly to children.  You can encourage children to cut the new vegetable and 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. 

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

  • Cook the rice. You can the child to combine the rice, salt and water. 
  • Add the vegetables
  • Finish the stew
  • Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries.. 
Region: Italy
Alcohol: 12%
Price
(SLGA): $14.70

EXCELSIOR CHARDONNAY
Lively flavours of green apple, citrus and pineapple on a full, creamy palate. Hints of peach, orange blossom and mineral combine with delicate toasty notes.
Region: Western cape, South Africa
Colour: White
Alcohol:
14%
Price (SLGA): $15.71

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Greek Chicken

We’ve taken everything that’s delicious about Greece to bring you this easy, nourishing bowl. This Greek bowl is an explosion of Mediterranean flavours. This dish is filled with roasted Greek potatoes, Greek chicken, cucumber, tomatoes, black olives, spinach and is topped with Greek dressing. 

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the potatoes: Rinse and dry all produces. Turn on the oven to 450F. Cut the potatoes in 1 1/2cm dices.

2

Start baking the potatoes:  Place the potatoes on a lined baking sheet. Add the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp), the Greek spice, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 20 minutes.

3

Cook the chicken: Reduce the heat of the oven to 350F. Place the Greek chicken on the baking sheet with the potatoes, lightly oil and salt it, and bake until the chicken is fully cooked – about 15 to 20 minutes. 

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

4

Prepare the olives, cucumber & tomatoes: While the potatoes are baking, remove the pits from the black olives and roughly chop them. Cut the tomatoes in dices of about 1 cm. Cut the cucumber in half length-wide cut in 1/2 cm slices. 

5

Slice the chicken: Slice the Greek chicken in 1 cm slices. 

6

Garnish & Serve: In individual plates, place spinach, roasted potatoes. Greek chicken, tomatoes, cucumber, fetta and black olives. Drizzle with Greek dressings. Serve. 

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

greek chicken

200gr

400gr

600gr

Potato

300gr

600gr

900gr

Greek spice

1 tsp

2 tsp

3 tsp

cucumber

1 small

2 small

3 small

tomato

80 gr

160 gr

240 gr

Black olives

40 gr

80 gr

120 gr

fetta

40 gr

80 gr

120 gr

spinach

30 gr

60 gr

90 gr

greek dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BLACK OLIVES
Olives are a key component of the mediterranean diet, the diet that has the most evidence for long term health outcomes.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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 of as little as they like to eat. 

Making this recipe with kids?

Ask the child to help with the following steps:

  • Start baking the potatoes
  • Prepare the olives, cucumber & tomatoes
  • Garnish & serve 

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 to order your wines. Click here  to see their full wine offering.

Bret Brothers, Mâcon 2016

Region:Mâcon, France
Colour:
White
Alcohol: 12.5%
Price
: $45.75

Azimut Blanc 2017

Region: Penedès, Spain
Colour: White
Alcohol:
11.5%
Price: $20.27

Local Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol:
12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Ratatouille spaghetti

This Mediterranean pasta is the ultimate easy and delicious comfort food. Ratatouille is a traditional French vegetable stew that captures the sun filled flavours of summer. This ratatouille pasta features roasted chicken breast, bell peppers, zucchini, onion. The secret to this delicious tomato sauce is the simple ingredients we use to make it from scratch:  Diced tomatoes, tomato paste, water, Herbe de Provence, garlic powder, salt, sugar. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted. The basil was replaced with fresh Italian parsley.

Featured Saskatchewan producers

You will need

Preparation

1

Set up & cut the vegetables: Preheat the oven to 400° F. Bring salted water to a boil in a large pot. Rinse and dry all produces.

Cut the bell pepper and the onion in medium dice. Cut the zucchini in small dice. Separate the Italian parsley leaves.

2

Cook the vegetables: Place the bell pepper, onion and zucchini on a lined baking sheet. Drizzle the vegetables with oil. Season with salt & pepper. Combine and place the vegetables in a single layer. Cook for 25 minutes.

3

Cook the chicken:  Place the Herbes de Provence chicken breast on a lined baking sheet, Drizzle with oil and season with salt & pepper. Cook for 15 minutes*.

Using 2 forks, shred the chicken in medium pieces.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F.

4

Cook the spaghetti: Add the spaghetti to the boiling water. Stir, cover and cook for 8 minutes for al dente. Drain in a colander.

Gluten Friendly 
Cook the spaghetti for 7 minutes.

5

Heat the sauce: Heat the signature tomato sauce in a pot for 5 to 10 minutes. Add the spaghetti  to the sauce. Combine.

6

Combine & serve: Add the roasted vegetables and the chicken to the spaghetti. Combine. Garnish with Italian parsley leaves. Serve. 

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

chicken with herbes de Provence

200 gr

400 gr

600 gr

bell pepper

75 gr

150 gr

225 gr

onion

1 small

1 medium

1 large

zucchini

150 gr

300 gr

450 gr

spaghetti

160 gr

320 gr

480 gr

spaghetti (GF)

160 gr

320 gr

480 gr

signature tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

Italian parsley

5 gr

10 gr

15 gr

Health Tip

Dr. Craig Herrington, Naturopath

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

NEW FOODS 
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.
RECIPE TIP 
Feel free to slowly introduce new vegetables to children. 
MAKING THIS RECIPE WITH KIDS? 
Ask the child to help by completing step 6
– Step 6: Combine & serve 

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Roasted chicken & corn taco

Let’s celebrate the sun with tacos! Try these delicious and discovery tacos filled with adobo roasted Saskatchewan raised chicken, sweet potatoes, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. 

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet.  Drizzle with oil. Season with adobo spice and salt & pepper. Combine.

Cook for 15 – 20 minutes or until the potatoes start to become golden.

2

Cut & cook the chicken: Meanwhile, cut the adobo chicken in 1 cm thick slices.

In an oiled skillet on medium heat, add the adobo chicken and cook 8 minutes, or until fully cooked.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F. 

3

Cook the corn: Add the corn to the sweet potatoes, combine and cook for an additional 10 minutes. 

4

Prepare the toppings: Wash and rinse all produce. Cut the tomato(es) in small dices. Cut the lime in wedges and roughly cut the cilantro.

5

Heat the corn tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them. Place the warm corn tortilla 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 great.

6

Assemble and Serve: In each corn tortilla, place the adobo chicken slices, roasted sweet potatoes and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges. 

Ingredients

Included

2 portions

4 portions

6 portions

Adobo Chicken

200 gr

400 gr

600 gr

Adobo spice

1/2 tsp

1 tsp

1 1/2 tsp

Sweet potato

1

2

2

corn

80 gr

160 gr

240 gr

cilantro

3 gr

6 gr

9 gr

lime

1

1

1

tomato

100 gr

200 gr

300 gr

corn taco shell

8

16

24

guacamole crema

1/4 cup

1/2 cup

3/4 cup

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

AVOCADO
One half of an avocado contains nearly 500mg of potassium. More than a medium size banana!

.

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 adobo spice blend as kids may not like it’s spicy flavour.

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

  • Garnish & Serve

.

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol:
13.5%
Price (SLGA): $15.69

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Wild rice blueberry chicken

This beautiful super-food filled bowl is the perfect dinner to compliment a sunny day. This blueberry chicken wild rice dish is filled with 3 recognized super-foods: blueberry, almonds and spinach! This dish is filled with Saskatchewan grown wild rice, cucumbers, oranges, Saskatchewan raised chicken breast and is topped with a zesty blueberry vinaigrette. This delicious meal will leave you feeling energized.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare and cook the rice:  Preheat the oven to 375F. Rinse the wild rice & brown rice using a strainer.  

In a pot, add the wild rice & brown rice blendwater 1 1/3 cup (2p), 2 2/3 cups (4p), 4 cups (6p) cupsalt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the rice is tender. Set aside.

2

Cook the chicken:  Place the lemon chicken on a lined baking sheet. Drizzle with oil and season with salt & pepper. Bake for 15-20 minutes. Let rest for 5 minutes and cut the chicken in thin slices.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F. If the chicken breast is small it may need to be cooked for 15 minutes.

3

Prepare the cucumber and orange: Wash and rinse all produce.
Thinly slice the cucumber.
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: Fluff the wild and brown rice with a fork. 

5

Assemble & Serve:
Bowl: Place the cooked wild and brown rice, spinach, cucumber, orange, blueberry and lemon chicken breast slices. Drizzle each bowl  blueberry vinaigrette. Garnish with almond slices. Serve.

Plated: Assemble the salad by combining the spinach, almond slices, cucumber, orange and blueberry in a bowl. Serve the chicken with side of salad and rice. Garnish the salad with blueberry vinaigrette

Note: this dish is also delicious the following day. Add the vinaigrette just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

2 portions

4 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cup

lemon pepper chicken breast

220 gr

440 gr

660 gr

spinach

75 gr

150 gr

225 gr

orange

1

2

3

blueberry

50 gr

100 gr

150 gr

mini cucumber

1

2

3

almond slices

30 gr

60 gr

90 gr

blueberry vinaigrette

1/3 cup

2/3 cup

1 cup

Recommended Wine Pairing

HERITAGE ROAD BLOODSTONE SHIRAZ GRENACHE
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour: Red
Alcohol:
13%
Price (SLGA): $14.65

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: PerdueSaskatchewan
Colour: White
Alcohol: 12.7%
Price
(SLGA): $23.30

Healthy Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

BLUEBERRY
Blueberries play an important role in keeping our blood vessels healthy. A review last year of 83 published studies on blueberries concluded, ” increased dietary anthocyanin consumption represents a safe, economical, and important method of reducing incidence of chronic disease in humans and may even serve as non-pharmacologic (drug) treatment for such diseases.” 

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Crunch
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!

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 5.

  • Assemble & serve 

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Thai chicken bowl

This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Mediterranean bowl is filled with tomatoes, cucumber, spinach, quinoa, black olives and is topped with savory roasted bell pepper and lemon dressing. This recipe is super easy and delicious during a warm day. 

Featured Saskatchewan Products

Tools

Preparation

1

Prepare and cook the rice: Turn on the oven to 375F. In the sink, place the rice in a strainer and rinse it well.  In a pot, add the ricewater (1 1/3 cup, 2 2/3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Cook the chicken:  While the rice is cooking, place the Thai spiced chicken breast on a non stick lined baking sheet, coat the chicken with oil (1/4 tbs, 1/2 tbs) and sprinkle with salt  (1/8 tbs, 1/4 tbs). Once the oven is hot, bake the chicken for 15-20 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. If the chicken breast is small if may be cooked in 15 minutes.

3

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, cut the broccoli in about 2 cm bites and shred the carrots

Get the stink out of here! Broccoli and cabbage can stink! To reduce the smell, run cold water and open your broccoli and cabbage bags under the running cold water.

4

Prepare the lime and cilantro: Cut the lime in 6 segments and separate the cilantro leaves. 

5

Finish the rice: Once the rice is cooked, remove the pot from heat and fluff the rice with a fork. 

6

Slice the chicken, Assemble & Serve: Cut the thai spiced chicken in 1 cm slices.In individual bowls place the cooked rice, the spinach, broccoli, carrots, red cabbage and thai spiced chicken slices. Drizzle each bowl with about 3 tbsp of green curry coconut vinaigrette. Garnish with lime segments and cilantro leaves. Serve.

Note: this dish is also delicious the following day. Add the dressing just before service to ensure the vegetables stay crunchy.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

spinach

60 gr

120 gr

carrots

80 gr

160 gr

broccoli

80 gr

160 gr

red cabbage

80 gr

160 gr

lime

1

1

cilantro

3 gr

6 gr

green curry coconut vinaigrette

1/3 cup

2/3 cup

thai spiced chicken breast

200 gr

400 gr

water*

1 1/3 cup

2 2/3 cup

salt*

1/8 tsp + 1/8 tsp

1/4 tsp +1/4 tsp

oil

1/4 tsp

1/2 tsp

pepper*

1 pinch

1/8 tsp

Tags

Note: We cannot guarantee any dish is allergen free. 

Dr. Herrington's Health Fact

Regina Naturopathic

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

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 6.

  • Cut the chicken, assemble & serve 

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

Nutritional Information

Mediterranean chicken

This beautiful sunshine filled dish is the perfect supper during a sunny day. This recipe is filled with 3 types of protein: chicken, quinoa AND chickpeas (in the sundried tomatoe and lemon hummus). This Mediterranean chicken dish is filled with herb chicken, tomatoes, cucumber, spinach, quinoa black olives and is topped with savory sundried tomato and lemon hummus. This recipe is super easy and delicious! 

Featured Saskatchewan farmers and producers

You will need

Preparation

1

Setup & cook the chicken: Bring water to a boil.

Preheat the oven to 350F. Place the lemon chicken on the baking sheet and cook 15 minutes*. Slice the chicken.

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

2

Cook the quinoa: Cook the quinoa like pasta.

Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 minutes. Using a strainer, strain and rinse the quinoa.

3

Prepare the vegetables & the olives: Wash and rinse all produce. Cut the tomatoes in medium dices. Slice the cucumber.  Remove the pits from the kalamata olives.

4

Serve – dinner style: Assemble the salad: laituce, cucumbers, tomatoes black olives and 1 tbsp/person of the sundried tomatoes  lemon hummus.
Serve the chicken with the quinoa and  sundried tomatoes  lemon hummus.

Serve – bowl style: This dish can be served as a bowl by placing all the ingredients in large individual bowls. 

Zesty tip: This dish is also delicious the following day. Add the hummus just before eating – the vegetables will stay crunchy.

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

lemon chicken

220 gr

440 gr

660 gr

quinoa

2/3 cup

1 1/3 cup

2 cups

spinach

70 gr

140 gr

210 gr

mini cucumber

2

4

6

tomato

1

2

3

kalamata olive

30 gr

60 gr

90 gr

sundried tomatoes lemon hummus

1/3 cup

2/3 cup

1 cup

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

LEMON
Lemon are not only a rich source of vitamin C, but the juice can also help the body extract beneficial phytonutrients from other food. One study found that adding lemon to vegetables made the nutrients in those vegetables 30% more absorbable!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Slowly introduce new flavours to children: e.g. Sundried tomatoe lemon hummus. 

Making this recipe with kids?
Ask the child to help in steps 3 & 4.

  • Wash and rinse all produce. Remove the pits from the kalamata olives.
  • Serve 

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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information