Uncategorized Archives - Page 31 of 37 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Wild rice blueberry chicken

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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 blend, water 1 1/3 cup (2p), 2 2/3 cups (4p), 4 cups (6p) cup, salt & 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

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

blueberry

50 gr

100 gr

150 gr

mini cucumber

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: Perdue, Saskatchewan
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 bowl

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This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Thai bowl is filled with red cabbage, carrots, broccoli, brown rice, lime and is topped with a beautiful green curry coconut lime dressing and cilantro. This recipe is super easy and delicious during a warm day.

Featured Saskatchewan Products

Tools

Preparation

1

Prepare and cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/2 cup, 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

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.

3

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

4

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

5

Assemble & Serve: In individual bowls place the cooked rice, the spinach, broccoli, carrots & red cabbage.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

3/4 cup

1 1/2 cup

spinach

60 gr

120 gr

carrots

100 gr

200 gr

broccoli

100 gr

200 gr

red cabbage

100 gr

200 gr

lime

cilantro

3 gr

6 gr

green curry lime coconut vinaigrette

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cup

salt*

1/8 tsp

1/4 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

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

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

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

California fish taco

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We can’t celebrate warm sunny days without tacos! To celebrate the warm weather, try our signature adobo lime fish tacos. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. These tacos are filled with adobo and jerk spice grilled fish, red cabbage, mango, cilantro and are topped with our signature honey lime taco sauce.

You will Need

Preparation

1

Prepare the fish:Turn on the oven to 375F. Place the adobo & jerk spice northern pike on a baking sheet lined with parchment paper or a non-stick sheet. Drizzle with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Combine to ensure even coating and place in one layer.

2

Bake the fish: Place the baking sheet in the oven and bake the fish about 10 – 15 minutes until fully cooked and start to become golden.

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

3

Prepare the toppings: Wash and rinse all produce. Peel the mango and cut in 1 cm dices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Cut the red cabbage in thin slices of 1/4 cm thick.

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

4

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 good.

5

Assemble and Serve: In each taco, place the roasted adobo northern pike, red cabbage, cilantro, mango, honey lime taco dressing. Each portion includes 3 tacos. Serve with a lime

What's in my kit?

2 portions

4 portions

6 portions

Northern Pike - Adobo

220 gr

440 gr

660 gr

Mango

Red cabbage

40 gr

80 gr

120 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

honey lime dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LIME
Iron deficiency is the worlds most common nutrient deficiency. Consuming foods high in vitamin C (like limes), increases iron absorption from the diet, especially plant sources of iron (leafy greens, legumes, grains, nuts and seeds).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

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

Assemble and serve

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Thai chicken bowl

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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

knife
cutting board
pot
fork
parchment paper
baking sheet

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 rice, water (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

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

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

Ratatouille pizza

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Its pizza night! This ratatouille pizza packed full of summer vegetables will take care of all of your pizza cravings without you ever having to reach for the phone. The naan bread crust is topped a flavourful tomato sauce and loaded with roasted zucchini, onion, and mushrooms then topped with savoury black olives and shaved parmesan. There’s even a light balsamic and olive oil arugula salad on the side.

Pro tip: put the dressed arugula on your pizza for an amazing contrast of hot and cold.
Gluten Friendly note: The gluten free pizza dough is too big to fit in the pizza box and is in your bag. Please keep the dough refregirated.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the vegetables: Heat up the oven to 400F. Rinse and dry all produces.

Cut the onion, eggplant, and mushroom in thin slices.

2

Cook the vegetables: Place the vegetables on a lined baking sheet. Drizzle the vegetables with oil, and season with salt & pepper. Bake for 12 minutes.

3

Prepare the toppings: Pit the black olives and roughly chop them. Remove the thyme leave from the stem. Use about 1/2 tsp of thyme.

4

Assemble & cook the pizza: Drizzle the vegetables with half of the balsamic dressing.

Place the naan bread on the baking sheet. Top each naan bread with pizza sauce, vegetables, and thyme. Cook the pizza for 5 minutes.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the naan bread. Bake about 8-10 minutes. *Gluten Friendly 2 portion plan note: the Gluten Free Pizza dough is inside your delivery bag as it is too large to fit inside the meal box.

5

Dress the arugula: In a bowl, place the arugula and the rest of the balsamic dressing. Combine to coat the arugula.

6

Garnish & serve: Garnish each pizza with arugula, parmesan and black olives. Serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

naan bread

onion

1 small

1 medium

2 medium

mushroom

100 gr

200 gr

300 gr

eggplant

100 gr

200 gr

300 gr

oregano

3 gr

6 gr

9 gr

tomato sauce

1/4 cup

1/2 cup

3/4 cup

arugula

20 gr

40 gr

60 gr

black olives

30 gr

60 gr

90 gr

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

parmesan

30 gr

60 gr

90 gr

Gluten Free only - pizza crust

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Feel free to go easy on the prosciutto as children may not like its flavour. Feel free to slowly introduce new vegetables to children.

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

Assemble the dressed aregula
Garnish and serve

Recommended Wine Pairing

CAMPO VIEJO TEMPRANILLO
Medium ruby in colour with a hint of garnet; the aromas entice you with notes of juicy red berry fruits, leather, vanilla and cloves; on the palate it is extra dry, medium-bodied and ripe with flavours of raspberry, cherry, vanilla and sweet spices.
Region: Rioja, Spain
Alcohol: 13%
Price (SLGA): $15.99

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Ingredients

naan bread: wheat flour, water, canola oil, yogurt (milk ingredient, modified corn starch, carrageenan, pectin, active bacterial culture), milk, yeast, sugar, salt, calcium propionate, mono and diglycerides, potassium sobate, sodium bicarbonate.
onion
mushroom
eggplant
thyme
arugula
Italian Prosciutto di Parma
Balsamic dressing: grapeseed oil, balsamic, Dijon mustard, Italian spice blend, sugar, salt.
pizza sauce: tomato paste, water, grapeseed oil, Italian spice blend, sugar, salt.
parmesan
black olives

Vegan adaptation:

Naan bread: Enriched Wheat Flour, Water, Soybean Oil And/or Canola Oil, Salt, Sugar, Baking Powder, Yeast, Dehydrated Granulated Garlic, Calcium Propionate, Potassium Sorbate, Fumaric Acid.
Parmesan: Cashew, garlic powder, nutritional yeast.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Ratatouille pizza

Posted on by

Its pizza night! This ratatouille pizza packed full of summer vegetables will take care of all of your pizza cravings without you ever having to reach for the phone. The naan bread crust is topped a flavourful tomato sauce and loaded with roasted zucchini, onion, and mushrooms then topped with savoury prosciutto and shaved parmesan. There’s even a light balsamic and olive oil arugula salad on the side.

Pro tip: put the dressed arugula on your pizza for an amazing contrast of hot and cool.

Featured Saskatchewan Product

Tools

Preparation

1

Prepare the vegetables: Heat up the oven to 400F. Rinse and dry all produces.

Cut the onion, eggplant, and mushroom in thin slices.

2

Cook the vegetables: Place the vegetables on a lined baking sheet. Drizzle the vegetables with oil, and season with salt & pepper. Bake for 12 minutes.

3

Prepare the toppings: Shred the Italian Prosciutto di Parma in about 3 cm pieces. Pit the black olives and roughly chop them. Remove the thyme leave from the stem. Use about 1/2 tsp of thyme.

4

Assemble & cook the pizza: Drizzle the vegetables with half of the balsamic dressing.

Place the naan bread on the baking sheet. Top each naan bread with pizza sauce, vegetables, and thyme. Cook the pizza for 5 minutes.

5

Dress the arugula: In a bowl, place the arugula and the rest of the balsamic dressing. Combine to coat the arugula.

6

Garnish & serve: Garnish each pizza with arugula, parmesan, black olives and Italian Prosciutto di Parma. Serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

naan bread

onion

mushroom

150 gr

300 gr

450 gr

eggplant

75 gr

150 gr

225 gr

Thyme

3 gr

6 gr

9 gr

tomato sauce

1/4 cup

1/2 cup

3/4 cup

arugula

20 gr

40 gr

60 gr

Italian Prosciutto di Parma

20 gr

40 gr

60 gr

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

parmesan

3 tbsp

1/3 cup

1/2 cup

black olives

30 gr

60 gr

90 gr

GF Pizza crust

1 (GF only)

2 (GF only)

3 (GF only)

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Feel free to go easy on the prosciutto as children may not like its flavour. Feel free to slowly introduce new vegetables to children.

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

Assemble the dressed aregula
Garnish and serve

Recommended Wine Pairing

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Ingredients

naan bread: wheat flour, water, canola oil, yogurt (milk ingredient, modified corn starch, carrageenan, pectin, active bacterial culture), milk, yeast, sugar, salt, calcium propionate, mono and diglycerides, potassium sobate, sodium bicarbonate.
onion
mushroom
eggplant
thyme
arugula
Italian Prosciutto di Parma
Balsamic dressing: grapeseed oil, balsamic, Dijon mustard, Italian spice blend, sugar, salt.
pizza sauce: tomato paste, water, grapeseed oil, Italian spice blend, sugar, salt.
parmesan
black olives

No dairy adaptation:

Naan bread: Enriched Wheat Flour, Water, Soybean Oil And/or Canola Oil, Salt, Sugar, Baking Powder, Yeast, Dehydrated Granulated Garlic, Calcium Propionate, Potassium Sorbate, Fumaric Acid.
Parmesan: Cashew, garlic powder, nutritional yeast.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean chicken

Posted on by

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

tomato

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Green goddess lemon chicken

Posted on by

This green goddess bowl is a delicious blend of lemon pepper chicken, pine nuts and seeds, quinoa, green vegetables and green goddess dressing. This salad features roasted asparagus and zucchini, fresh spinach and cucumber. This recipe is easy, yummy, awesome!

Featured Saskatchewan Products

You will need

Preparation

1

Cook quinoa: Cook quinoa like pasta. Bring water to a boil in a medium pot on high heat. Stir in the quinoa. Cover and reduce heat to low. Cook for 15 minutes. In a strainer, drain excess water.

2

Cook the chicken: While the quinoa is cooking, cube the lemon chicken. Season with salt. Cook on an oiled pan on medium heat for 7 minutes.

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

3

Prepare the vegetables: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus*. Cut the asparagus in pieces. Dice the zucchini. Slice the cucumber.

*Aspargus: To remove the wood end – bend the asparagus spear about 2-3 cm from the end and it will break at the right spot.

4

Cook the vegetables: Place the zucchini on a lined baking sheet. Drizzle with oil and season with salt. Cook 8 minutes. Add the asparagus to the zucchini. Drizzle with oil season with salt. Cook an additional 6-7 minutes.

5

Assemble & serve: In individual bowls place the quinoa, asparagus, zucchini, cucumber, spinach and lemon chicken. Garnish with pine nuts & seeds mix and the green goddess dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

quinoa

1/2 cup

1 cup

1 1/2 cup

lemon chicken

220 gr

440 gr

660 gr

asparagus

120 gr

240 gr

360 gr

zucchini

mini cucumber

spinach

70 gr

140 gr

210 gr

green goddess dressing

1/2 cup

1 cup

1 1/2 cup

pine nuts and seeds blend

30 gr

60 gr

90 gr

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

ZUCCHINI
Did you know that zucchinis are actually a fruit? The largest zucchini ever grown was 69.5 inches long and weighed over 65 pounds!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registed Dietitian

Get Cooking
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 3 & 5.

Prepare the vegetables
Assemble & serve

Wine Pairing

BOUTARI CAMBAS RETSINA
Clear bright gold. Dry and tart flavour. Pine resin dominates the aroma and flavour at first. Hints of white fruit and floral notes.
Region: Country Hierarchy, Greece
Colour: White
Alcohol: 11.5%
Price (SLGA): $13.32

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: Chili
Alcohol: 13%
Price (SLGA): $13.17

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Note: We cannot guarantee any dish is allergen free.

Nutritional Information

no bake carob energy bite

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These delicious no bake carob energy bites are a guilt-free fix for your sweet tooth. They are made in less then 10 minutes with 4 whole ingredients: natural peanut butter, honey, carob powder, oats. We love these bites since we were kids and are super excited to share this snack with you! Enjoy!

1

Place ingredients in a bowl: In a bowl, place the dry ingredients and wet ingredients (not the carob powder).

2

Combine: With a spoon, combine the ingredients. the mix should be doughy, sticky – not too wet, but not crumbling.

3

Roll the bites: Roll bites of about 1 tbsp each using your hands.

4

Roll the bites in carob powder: In a small bowl, place the carob powder. Roll each bites in the carob powder.

5

Enjoy: Keep the carob bites in the fridge for up to a week or in the freezer for up to 3 weeks.

Bon Appétit!

Nutritional Information

Chocolate chip peanut butter cookie dough

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These delicious chocolate chip peanut butter cookie dough protein bites are the perfect snack and will give you 8 grams of protein. They are ready in less than 10 minutes and fix your cookie craving. You can keep them in the freezer for up to 3 weeks. Enjoy!

1

Place ingredients in a bowl: In a bowl, place the dry ingredients, wet ingredients, natural peanut butter and chocolate chips.

2

Combine: With a spoon, combine the ingredients. Add up to 1 tbsp of water in 1/4 tbsp increment. Combine well after each addition. the mix should be doughy – not too wet, but not crumbling

Note: the amount of water required can vary depending on the humidity in the air. If the dough is still not holding in a ball shape when you roll it after adding 1 tbsp of water, add more water in 1/4 tsp increments to ensure not too much water is added.

3

Roll the bites: Roll bites of about 1 tbsp each using your hands.

4

Enjoy: Keep the protein bites in the fridge for up to a week or in the freezer for up to 3 weeks.