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

Lemongrass chicken noodle bowl

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This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated chicken and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Boil water & slice the chicken: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass chicken in ½ cm slices.

2

Cook the chicken: In an oiled pan on medium high, place the lemongrass chicken slices. Season with salt. Cook for 3 minutes* per side, until caramelized and slightly crispy on each side.

*Note: ensure the chicken is cooked to a minimum temperature of 165°F

3

Prepare the vegetables: Rinse and dry all produces. Peel the carrots. Cut the carrot and cucumber in julienne (the shape of a match about 5 cm long). Roughly chop the mint. Finely slice the red hot pepper.

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes.

Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce: Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber, the lemongrass chicken, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

lemongrass chicken

200 gr

400 gr

carrot

mini cucumber

romaine

1/2

fresh mint

5 gr

10 gr

red hot pepper

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

Cooking with kits

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip
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.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

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

Garnish & serve

Health Fact

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.

Recommended Wine Pairing

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

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

Note: We cannot guarantee any dish is allergen free.

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

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

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

Chicken pad see ew

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Feeling like Thai today? Forget the take-out and try this delicious Pad see ew! Pad see ew is a popular thai street food thats is similar to pad thai but is made with a slightly different sauce and extra thick noodles. This dish is filled with bold savoury and fresh flavours. This dish is super quick and easy to make. Forget take-out today and make this at home for the whole family to enjoy.

Featured Saskatchewan producers

You will need

Preparation

1

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

Thinly slice the chicken. In an oiled pan on medium heat, cook the chicken breast for 5 minutes. Add 1/3 pad see ew sauce to the chicken and cook 1 minute. Set aside.

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

2

Prepare the vegetables:
Wash and clean all produce.

Thinly slice the onion, mushroom and thr daredevil pepper. Cut the chinese broccoli in 2 inch pieces.

3

Cook the vegetables: In an oiled pan on medium heat, add the onion and mushroom. Cook for 5 minutes. Add the chinese broccoli and cook an additional 3 minutes. Add the rest of the pad see ew sauce. Cook for 2 minutes.

4

Cook the noodles & assemble:
When the water is boiling, add the thick rice noodles. Cook for 4-5 minutes. Once cooked, drain.

Add the chicken and the thick rice noodles to the vegetable. Combine.

5

Prepare the garnish: Cut the lime in 6 wedges, roughly chop the cilantro and peanuts.

6

Garnish & Serve:
Serve in individual bowls. Garnish with daredevil pepper, peanut, lime wedges and cilantro.

Bon Appétit

What's in my kit

Included

2 portions

4 portions

6 portions

chicken breast

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

mushroom

150 gr

300 gr

450 gr

daredevil pepper

thick rice noodles

125 gr

250 gr

375 gr

Chineese broccoli

125 gr

250 gr

375 gr

pad see ew sauce

1/4 cup

1/2 cup

3/4 cup

cilantro

3 gr

6 gr

9 gr

lime

peanut

1 tbsp

2 tbsp

3 tbsp

Note: For the list of ingredients, scoll to the bottom of the page.

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
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.

Go easy on the pad see sauce if the kids are sensitive to the taste of soy sauce. Go easy on or avoid the cilantro as it has a strong flavour. You may want to avoid the daredevil pepper for the children.

Making this recipe with kids?
Ask the child to help with the following steps:

3: Add the rest of the pad see ew sauce and combine.
5. Separate the cilantro leaves.
6. Serve and garnish their plate.

Recommended Wine Pairing

Black cellar Malbec merlot
Aromas of plum, cherry, and licorice. Flavours of sweet raspberry and plums.
Region: Canada, Niagara Peninsula
Colour: Red
Alcohol: 13%
Price (SLGA): $12.20

Caliterra reserve sauvignon blanc
The nose is highly aromatic, highlighting its great freshness and aromas of tropical fruits like mango and passion fruit.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $12.88

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plan: Carnivore, Clean food

chicken breast
onion
mushroom
thick rice noodle (rice, water)
chineese broccoli
pad see ew sauce (dark soy sauce (soybeans, wheat, salt, water), hoisin sauce (Sugar, water, soybeans, salt, sweet potato, modified corn starch, sesame seeds, garlic, wheat flour, chili peppers, spices, caramel color, acetic acid, FD&C Red color no. 40, potassium sorbate added as a preservative), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)
lime
peanut
thai chili pepper
cilantro
love

Gluten friendly variation:

pad see ew sauce (all purpose liquid soy seasoning (vegetable protein from soybeans, water), hoisin sauce (water, molasses, all purpose liquid soy seasoning (vegetable protein from soybeans, water), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)

Nutritional Information

Chicken vegetable curry

Posted on by

Get ready for a delicious creamy chicken curry… in a hurry! This beautiful curry is filled with the heart warming flavours of fresh ginger, garlic, tumeric, corriander, cumin, and the creaminess of coconut milk. This dish requires only 10 minutes of preparation time and a total of 30 minutes to make.

Note: The curry leaves are eatible.

Featured Saskatchewan Products

You will Need

knife
strainer
large pot or pan
baking sheet
large pot with lid
cutting board
vegetable grater

Preparation

1

Preparation: Preheat the oven to 375F to cook the chicken. In the sink, place rice in a strainer and rinse well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups , 4 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 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, cut the chicken into 1 cm strips. Place the chicken on a lined baking sheet, coat the chicken with oil (1/4 tbs, 1/2 tbs, 1 1/2 tsp) and sprinkle with salt (1/8 tbs, 1/4 tbs, 1/2 tsp). Once the oven is hot, bake the chicken for 10 minutes.

*Note: ensure poultry is cooked to at least 165°F

3

Start cooking the vegetables: Wash and clean all produce. Dice the onion in 1 cm dice. Mince the garlic. Grate the fresh ginger. Peel and thinly slice the carrot – 1/4 to 1/2 cm. In a large pot heat oil (1 tsp, 2 tsp, 3 tsp) on medium/high heat. Add the onion, garlic, carrot and ginger to the pot. Stirring regularly, cook on medium heat for about 5 minutes, until the onion is tender.

4

Roast the spices with the vegetables: Add the creamy curry spice blend and salt (1/8 tsp, 1/4 tsp, 3/4 tsp) to the vegetables. Cook for 1 minute stirring regularly.

5

Finish the curry: Add the curry mix, coconut milk and water (1 1/3 cup, 2 2/3 cups, 4 cups) to the vegetables. Add the cooked chicken pieces to the curry. Stir to combine. Bring the curry to a low simmer and let simmer uncovered 15-20 minutes.

6

Serve: In individual bowls, place the cooked brown rice and creamy chicken curry. Serve.

Note: The curry leaves are eatible.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown rice

140 gr

280 gr

420 gr

chicken thigh

220 gr

440 gr

660 gr

Onion

1 small

1 medium

1 large

garlic

3 clove

6 cloves

9 cloves

Fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

carrot

200 gr

400 gr

600 gr

creamy curry spice

25 gr

50 gr

74 gr

coconut milk

1/2 cup

1 cup

1 1/2 cup

Curry mix ingredients: Coconut mylk, tomato paste, cornstarch

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CARROT
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

Beyond Baby Nutrition

Lacey Engel, Registeres Dietician

Cooking for kids?
Go easy on the creamy curry spice blend as some children may not be used to indian spice blends.

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

Roast the spices with the vegetables
Finish the curry

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 and ask for the ZestyKits wine pairings. Click here to see their full wine offering.

Cellars Can Siol, Azimut Blanc 2017
Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Bonnet-Huteau, Les Dabinières sur Lie 2018
Fantastic, vivacious Muscadet, full of zesty white fruit character, some minerality, plenty of weight from 6 months on lees (sur Lie) and organically produced.
Region: Muscadet, France
Colour: White
Alcohol: 12.5%

Max Ferdinand Richter, Mulheimmer Zeppeling 2018
Region: Mosel, Germany
Colour: White
Alcohol: 10%

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Jamaican jerk chicken

Posted on by

The inspiration for this dish came from Jamaican jerk chicken. We know you will love this smoky and spicy twist on this Caribbean classic. Marinated and barbecued chicken is bursting with flavours. The dish is accompanied by a fresh and crisp mango salad and brown rice. The chicken is generously brushed with jerk marinade made with tamari, scotch bonnet, coconut sugar, fresh ginger, garlic, lime, chilies, onion, and a selection of spices like cinnamon and coriander. The result is a dish filled with bold flavours.

Tags

Note: We cannot guarantee any dish is allergen free.

Cool fact

JERK COOKING
Jerk refers to a way that a meat, be it chicken, beef, pork, goat, fish, vegetables or fruit is seasoned and cooked. This style comes from Jamaica. The typical cooking style uses a marinade or paste that includes at least pimento, which is often called allspice, and scotch bonnet peppers, also known as habenero.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the jerk marinade as it is spicy.

Making this recipe with kids?
Ask the child to help by completing steps 2 and 4:

Tools

Ingredients

Included

4 portions

2 portions

Marinated chicken

700 gr

350 gr

rice

2/3 cup

1/3 cup

water

1 1/3 cup

2/3 cup

salt*

1/2 tsp

1/4 tsp

mango

cucumber

2 mini

lime

romaine

1/2

jerk salad dressing

4 tbsp

2 tbsp

Preparation

1

Cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/3 cup, 2/3 cup), salt (1/2 tsp, ¼ 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.

2

Cook the chicken: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/3 cup, 2/3 cup), salt (1/2 tsp, ¼ 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.

3

Finish the rice: Once the rice is cooked, removed from the heat, fluff the rice with a fork and set aside.

4

Prepare the vegetables: Rinse and dry all produces. Peel the Cut the mango and cucumber in 2 cm dices. Cut the romaine in 3 cm slices. Cut the lime in 6.

5

Assemble the salad: In individual bowl, assemble the salad: place the romaine, mango, cucumber and top with jerk salad dressing.

6

Assemble and serve: In individual plates, place the rice, top with the jerk chicken. Serve with the salad.

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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

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Nutritional Information

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You will need

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Cooking with kits

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

Recommended Wine Pairing

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Nutritional Information

Weight Watchers Smart Points

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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 Saskatchewan Products

You will need

Preparation

1

2

3

4

5

6

In your kit:

Included

2 portions

Owner of Beyond Baby Nutrition