Recipes

316Judith

Roasted Pumpkin and Vegetable Soup

Ingredients

* 1/2 white onion, roughly chopped
* 1/2 tsp garlic powder
* 1 large carrot, sliced
* 1 sweet potato, diced
* 1/2 head of cauliflower, broken into florets
* 1 tsp avocado oil (optional)
* 1 15 oz. can light coconut milk
* 2 cups low-sodium vegetable broth
* 1 15 oz. can puréed pumpkin (not pumpkin pie filling) OR roasted pumpkin
* 1/4 tsp ground turmeric
* 1/4 tsp paprika
* Himalayan sea salt and pepper to taste
* 1/4 cup Pumpkin Seeds
* Optional for serving: parsley, red pepper flakes

Instructions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper
2.  Add the onion, carrots, cauliflower and sweet potato to the pan. Drizzle them with optional avocado oil and sprinkle them with garlic powder and a pinch of salt and pepper. Bake the vegetables for 25-30 minutes, until sweet potato is tender and the vegetables are lightly roasted.
3. Allow the vegetables to cool slightly, then add them to a high speed blender with the coconut milk, vegetable broth, pumpkin purée, turmeric, and paprika.
4. Using a high speed blender, blend until very smooth and creamy, stopping to scrape down the sides and recombine as needed. Taste the mixture and add more sea salt and pepper as needed.
5. Pour the mixture into a large saucepan and heat until warm throughout. Alternatively, you can skip this step if the heat created from the blender has your soup warm enough already!
6. Serve the soup immediately topped with pumpkin seeds, red pepper flakes, and parsley.
7. Store your leftover soup in an airtight container for up to one week and reheat before serving.

Scrumptious Soup: you can add a garden salad, a small bun to make it a meal! 😋

316Judith

Turkey Chili


* Level: Easy
* Total: 1 hr 20 min
* Prep: 20 min
* Cook: 1 hr
* Yield: 5 (1-cup) servings

Ingredients

1 tablespoon olive oil

1 cup chopped sweet onions

1 tablespoon minced garlic

1/4 cup chopped yellow bell peppers

1 pound ground turkey

1 (28-ounce) can crushed organic tomatoes, undrained

1 (16-ounce) can red kidney beans, drained and rinsed

1 tablespoon chili powder

1 tablespoon sugar

2 cups low-sodium chicken stock

1/2 teaspoon garlic powder

1 teaspoon hot sauce (recommended: Tabasco)

11/2 teaspoons sea salt

1 teaspoon dried basil

1/2 teaspoon dried oregano

Directions

* In a large skillet, saute onions, garlic and bell peppers in olive oil over medium heat until onions are translucent. Add ground turkey and cook until browned.
* Add remaining ingredients and stir well to combine. Reduce heat to low and simmer for 1 hour, stirring occasionally.

Serving Optimal: Serve with Side Salad, Garlic Bread and or Toast

Top each bowl with light grated cheddar cheese and a dollop of low fat sour cream
Bon Appetite!

316Judith

Breakfast Egg Muffins

Prep Time 5 minutes
Cook Time 15 minutes

INGREDIENTS:
you can choose your own fillings and substitute any of the following ingredients

Ingredients:

* cooking spray
* 6 eggs
* salt and pepper to taste
* 1/2 cup cooked chopped spinach excess water removed
* 1/3 cup crumbled cooked bacon
* 1/3 cup shredded cheddar cheese
* diced tomatoes and chopped parsley optional garnish

Preparation

* 1/3 cup filling to each muffin cup
* Pre-heat the oven to 375 degrees.
* Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
* Crack the eggs into a large bowl.
* Use a Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.
* Add the spinach, bacon and cheese to the egg mixture and stir to combine.
* Divide the egg mixture evenly among the muffin cups.
* Bake for 15-18 minutes or until eggs are set.
* Serve immediately or store in the refrigerator until ready to eat. Top with diced tomatoes and parsley if desired.

* Nutrition

Calories: 129kcal | Carbohydrates: 1g | Protein: 10g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 200mg | Sodium: 220mg

316Judith

Zucchini Breakfast Muffins

Introduction

This is a great recipe all year round, from your own garden when in season or from your local grocer that have been imported...

Double or triple the batch and freeze them for quick and healthy breakfasts.

Minutes to Prepare: 7
Minutes to Cook: 20
Number of Servings: 18

Ingredients
* 1 1/2 c zucchini, grated
* 1 1/2 c rolled oats (not instant)
* 1 1/2 c whole wheat flour
* 2 t baking soda
* 2 t cream of tartar
* 1 1/2 t cinnamon
* 1/4 t nutmeg
* 1/2 c honey
* 1/4 c pineapple juice concentrate
* 1 t vanilla
* 3/4 c applesauce, unsweetened
* 8 oz crushed pineapple, drained
* 2 egg whites
* 6 dried apricots, finely chopped
* 1/4 c pecans, chopped
* 2 T flax meal

Directions

Preheat oven to 325 degrees Fahrenheit. Coat two muffin pans with nonstick cooking spray.

Grate zucchini and place in paper towels or cotton cloth; squeeze to remove moisture.

In a mixing bowl combine oats, flour, baking soda, cream of tartar, and spices. In a separate bowl combine honey, applesauce, drained pineapple, apricots, vanilla, and pineapple juice. Stir in egg whites.

Combine the wet mixture with the dry; stir only until combined.

Portion out 18 muffins in the prepared tins. Combine pecans with flax meal; top each muffin with 1/2 teaspoon of mixture. Bake for 20 minutes.

If you'd like, you can also top these with frosting of your choice! You can turn these Breakfast muffins into a nice snack and or dessert with a side dish of fresh fruit or applesauce!

Nutritional Values

Nutritional Info

* Servings Per Recipe: 18

* Amount Per Serving 1 Muffin
* Calories: 128.0

* Total Fat: 2.2 g
* Cholesterol: 0.0 mg
* Sodium: 148.6 mg
* Total Carbs: 26.0 g
* Dietary Fiber: 3.0 g
* Protein: 3.2 g

316Judith

Roasted Butternut Squash and Sweet Potato Bisque with Smoked Applewood Bacon

Prep: 15 mins
Cook:1 hr 30 mins
Total:1 hr 45 mins
8 Servings

Ingredients

* 1 (2 pound) butternut squash - peeled, seeded, and cubed
* 1 pound sweet potatoes, peeled and cubed
* 2 tablespoons olive oil
* salt and ground black pepper to taste
* 8 slices applewood-smoked bacon
* 1 tablespoon butter
* 1 large onion, chopped
* 2 cloves garlic, chopped
* ½ cup white wine
* 1 ½ quarts chicken stock
* 1 ½ cups half-and-half
* 1 teaspoon ground nutmeg

Directions

* Step 1 Preheat oven to 375 degrees F (190 degrees C)

* Step 2 Combine squash, sweet potatoes, olive oil, salt, and pepper together in a bowl; toss to coat. Pour out onto a baking sheet.

* Step 3 Bake in the preheated oven, flipping the vegetables once, until slightly caramelized and tender, about 60 minutes

* Step 4 Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until slightly crisp, 7 to 10 minutes. Reserve 1 tablespoon bacon drippings. Drain the bacon slices on paper towels; crumble bacon.

* Step 5 Heat bacon drippings and butter together in Dutch oven over medium heat. Saute onion and butter in hot butter mixture until onion is translucent, 7 to 10 minutes

* Step 6 Pour the white wine into the pan and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Cook until white wine is reduced by half, 3 to 5 minutes

* Step 7 Stir roasted squash mixture into onion mixture; add stock and bring to a boil. Reduce heat to low and simmer until all vegetables are tender, about 10 minutes

* Step 8 Pour vegetable mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth. Return pureed soup to Dutch oven.

* Step 9 Stir half-and-half into pureed soup; cook and stir over medium-low heat until soup is warmed through, about 5 minutes. Stir nutmeg into soup; season with salt and pepper to taste. Ladle into bowls and top each with crumbled bacon

Per Serving: Nutritional Facts

282 calories; protein 7.5g; carbohydrates 30.1g; fat 14.6g; cholesterol 31.2mg; sodium 788.1mg. Full Nutrition

316Judith

Honey Garlic Chicken Stir Fry

This honey garlic chicken stir fry recipe is chicken and vegetables, cooked to perfection and tossed in a sweet and savory sauce.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

1 tablespoon + 1 teaspoon vegetable oil divided use
1 cup thinly sliced peeled carrots
2 cups broccoli florets
1 lb boneless skinless chicken breasts, cut into 1 inch pieces
4 cloves garlic minced
1/4 cup low sodium chicken broth or water
1/4 cup soy sauce
3 tablespoons honey
2 teaspoons cornstarch
salt and pepper to taste

Instructions

Heat 1 teaspoon of oil in a large pan over medium heat.

Add the broccoli and carrots and cook for approximately 4 minutes or until vegetables are tender.

Remove the vegetables from the pan; place them on a plate and cover.

Wipe the pan clean with a paper towel and turn the heat to high.

Add the remaining tablespoon of oil.

Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.

Add the garlic to the pan and cook for 30 seconds.

Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.

In a bowl whisk together the chicken broth, honey and soy sauce.

In a small bowl mix the cornstarch with a tablespoon of cold water.

Pour the soy sauce mixture over the chicken and vegetables; cook for 30 seconds.

Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

Serve immediately, with rice if desired. Adds nice Green Salad on the side!

Nutrition
Calories: 263kcal | Carbohydrates: 23g | Protein: 29g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 65mg | Sodium: 990mg | Fiber: 3g | Sugar: 17g

316Judith

Classic Chicken Salad

TOTAL TIME 15 minutes
SERVINGS 6 servings

A classic chicken salad recipe is always a favorite at a picnic, a barbecue, or an office potluck! Just a few ingredients can be transformed into a cold, creamy salad or filling for a homemade chicken salad sandwich or wrap!

Ingredients
* 2 cups cooked chicken chopped
* ½ cup mayonnaise
* 1 stalk celery chopped
* 1 green onion diced (or chives or red onion)
* 1 teaspoon dijon mustard
* ½ teaspoon seasoned salt
* pepper to taste
* 1 teaspoon fresh dill optional

Instructions
* Combine all ingredients in a small bowl and mix well.
* Season with salt and pepper to taste.

* Serve as a sandwich or over salad.

Nutrition Information
Calories: 206, Carbohydrates: 1g, Protein: 15g, Fat: 16g, Saturated Fat: 3g, Cholesterol: 48mg, Sodium: 362mg, Potassium: 137mg, Fiber: 1g, Sugar: 1g, Vitamin A: 72IU, Vitamin C: 1mg, Calcium: 10mg, Iron: 1mg

316Judith

Shepherd’s Pie

Ingredients

1 lb. (450 g) extra lean ground beef
1 medium onion, chopped
2 cups (500 mL) frozen green peas and carrots, thawed
1 package Knorr ® Brown Gravy Mix
1 1/4 cups (300 mL) water
1/4 tsp. (1 mL) crumbled dried thyme leaves or dried rosemary or oregano (optional)
3 cups (750 mL) hot mashed potatoes *
1/4 cup (60 mL) shredded cheddar cheese

Instructions

Spray 8-in (2 L) square baking dish with no-stick cooking spray; set aside.

Heat large skillet over medium-high heat and cook ground beef with onion, stirring occasionally, until onion is tender, about 8 minutes.

Stir in peas and carrots and cook, stirring, 2 minutes.

Whisk together Knorr® Brown Gravy Mix and water in medium bowl; stir into skillet.

Stir in thyme and cook covered over medium heat, stirring occasionally, until peas and carrots are tender, about 8 minutes.

Pour into prepared baking dish. Evenly top with hot mashed potatoes and sprinkle with cheese.

Broil until cheese is melted and topping is lightly golden, about 5 minutes.

Bon Appetite! 😋

Nutrition

Serving Size : 1 serving 430 Calories
Calories from Fat: 100
Total Fat 11 g
Saturated Fat 4.5 g
Trans Fat 0 g
Cholesterol 65 mg
Total Carbs 51 g
Fibre 6 g
Sugars 6 g
Protein 32 g

Percent Daily Values Are Based On A 2,000 Calorie Diet. Your Daily Values May Be Higher Or Lower Depending On Your Calorie Intake

***
Keep in mind this is a recipe you would prepare and enjoy but in moderation due to calories: however you could reduce calories and fat by making the Shepherds Pie with Lean Turkey: another classic and just as tasty:

316Judith

Apple Cinnamon Quick Bread

Prep Time: 25 minutes
Cook Time: 70 minutes
Total Time: 3 hours, 45 minutes (includes cooling)

Yield: 1 loaf

This apple cinnamon bread is buttery moist and cake-like with plenty of apples dotted in each slice. You can use tart or sweet apples in this loaf, but avoid soft and mushy apples. Feel free to turn this recipe into muffins or mini loaves.

Ingredients

APPLES:

1 and 1/2 cups (165g) peeled & chopped apples (1/2 inch chunks; you need about 2 medium apples)

1/3 cup (67g) packed light or dark brown sugar

1 and 1/2 teaspoons ground cinnamon

Stir the apples, brown sugar, and cinnamon together. Set aside.

BATTER

1 and 3/4 cups (219g) all-purpose flour (spoon & leveled)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup (115g; 1 stick) unsalted butter, softened to room temperature
3/4 cup (150g) granulated sugar
2 large eggs, at room temperature
1/3 cup (80g) unsweetened applesauce, at room temperature*
1 teaspoon pure vanilla extract
1/2 cup (120ml) whole milk, at room temperature
Instructions

Adjust the oven rack to the lower third position (just below center) and preheat the oven to 350°F (177°C).

Spray a 9×5 inch loaf pan with nonstick spray.

Batter:

Whisk the flour, cinnamon, nutmeg, baking powder, baking soda, and salt together in a large bowl. Set aside.

Using a handheld or stand mixer fitted with a paddle or whisk attachment, beat the butter and granulated sugar together on high speed until smooth and creamy, about 2 minutes.

Add the eggs and then beat on medium speed until combined. Scrape down the sides and up the bottom of the bowl as needed.

Beat in the applesauce and vanilla extract on medium speed until combined. Mixture will look chunky and curdled– this is normal and expected.

Pour the dry ingredients into the wet ingredients, turn the mixer on low speed and with the mixer running, slowly pour in the milk. Beat just until combined and do not overmix. You may need to whisk it all by hand to make sure there are no lumps at the bottom of the bowl. The batter will be sticky and slightly thick. You’ll have about 3 cups of batter.

Pour and spread about 1/2 of the batter into the bottom of the prepared loaf pan.

Spoon apples and any cinnamon/brown sugar juices leftover in the bowl evenly on top.

Pour and spread remaining batter on top, making sure to scrape out every last drop of batter.

Using a knife, swirl the batter down the center of the loaf pan.

Bake for 60-75 minutes, loosely covering the bread with aluminum foil at the 30 minute mark to help prevent the top and sides from getting too brown.

This is a large heavy loaf, so if your bread is taking longer, that’s completely fine.

A toothpick inserted in the center of the loaf will come out clean when the bread is done. Begin checking at 60 minutes. Mine takes 70 minutes.

Remove from the oven and allow the bread to cool completely in the pan set on a wire rack.

Once cooled or nearly cooled, cut into slices and serve. (Bread falls apart if you try to slice it when it’s warm.)

Cover and store bread at room temperature for up to 2 days or in the refrigerator for up to 1 week.

Notes

Freezing Instructions:

Freeze baked & cooled loaf for up to 3 months.

Thaw overnight in the refrigerator. If desired, bring to room temperature before serving.

Apples: This apple cinnamon bread only needs 1 or 2 apples, so it’s fine to use tart OR sweet.

316Judith

Lemon Poppy Seed Bread

TOTAL TIME: Prep: 10 min. Bake: 35 min. + cooling
YIELD: 2 loaves (16 pieces each).

1 package white cake mix (regular size)
1 package (3.4 ounces) instant lemon pudding mix
1 cup warm water
4 large eggs, room temperature
1/2 cup canola oil
4 teaspoons poppy seeds

(Optional: confectioners' sugar and lemon zest) for garnishing bread loaf

Directions

1. Preheat oven to 350°. In a large bowl, combine cake mix, pudding mix, water, eggs and oil; beat on low speed 30 seconds. Beat on medium 2 minutes. Fold in poppy seeds.

2. Pour into two greased 9x5-in. loaf pans. Bake until a toothpick inserted in center comes out clean, 35-40 minutes.

3. Cool in pans 10 minutes before removing to a wire rack.

4. Mix confectioner's sugar with water to reach drizzling consistency and use to garnish bread along with lemon zest, if desired.

316Judith

Roasted Carrots with Thyme

These roasted carrots are cooked in a high temperature oven, which brings out their natural sweetness.

Servings: 4
Total Time: 30 Minutes

INGREDIENTS

2 pounds fresh carrots, peeled
2 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 teaspoons fresh chopped thyme (or 1/2 teaspoon dried), plus more for serving

INSTRUCTIONS

Preheat the oven to 425°F. Line a baking sheet with aluminum foil.

Slice the carrots on the diagonal about 2-in thick.

Make sure all pieces are approximately the same size to ensure even cooking.

Directly on the prepared baking sheet, toss together the carrots, olive oil, salt, pepper and thyme.

Roast, stirring once mid-way through, until nicely caramelized and tender, 20 to 25 minutes (cooking time will depend on thickness of carrots).

Taste and adjust seasoning if necessary.

Transfer to a bowl and sprinkle with more fresh thyme, if desired.

316Judith

Christmas Snow Salad

Ingredients

* 
2 envelopes unflavored gelatin
* 
1/2 cup cold water
* 
1 (15 1/4-oz.) can crushed pineapple, undrained
* 
1 (1 1/4-oz.) envelope whipped topping mix (such as Dream Whip)
* 
1/3 cup mayonnaise
* 
1/4 cup sifted powdered sugar
* 
1 (10-oz.) jar red maraschino cherries, drained and chopped
* 
1 (6-oz.) jar green maraschino cherries, drained and chopped
* 
1/2 cup chopped pecans or walnuts

Directions

Step 1 Soften gelatin in 1/2 cup cold water; set aside. Drain pineapple, reserving juice; add enough water to juice to make 1 cup. Bring pineapple juice mixture to a boil, remove from heat, and stir in softened gelatin. Chill mixture until consistency of unbeaten egg white.

Step 2
Prepare whipped topping mix according to package directions, omitting vanilla; fold 1 cup topping into gelatin mixture (reserve remaining topping for other uses). Gently fold next 5 ingredients and pineapple into gelatin mixture; pour into a lightly greased (with cooking spray) 4-cup mold.

Chill until firm. Unmold on serving tray; garnish with additional cherries, if desired.



316Judith

Teriyaki Meatball Appetizers

Total Time
Prep: 20 min. Bake: 20 min.

Ingredients

2 cans (8 ounces each) pineapple chunks
1 medium onion, finely chopped
1/4 cup finely chopped sweet yellow pepper
1/4 cup finely chopped sweet red pepper
1/2 cup dry bread crumbs
1/2 teaspoon ground ginger
1/4 teaspoon salt
1 pound lean ground beef

SAUCE:

1/4 cup vegetable oil
1/4 cup soy sauce
3 tablespoons honey
2 tablespoons vinegar
3/4 teaspoon garlic powder
1/2 teaspoon ground ginger
Green onions, optional

Directions

Preheat oven to 400°. Drain pineapple, reserving 1/4 cup juice; set pineapple aside.

In a bowl, combine onion, peppers, bread crumbs, ginger, salt and reserved pineapple juice. Crumble beef over mixture and mix well.

Shape into 1-in. balls. 


Place sauce ingredients in a blender; cover and process 1 minute.

Place 2 tablespoons sauce in a greased 13x9-in. baking dish. Add meatballs. Pour remaining sauce over meatballs.

Bake, uncovered, until meat is no longer pink, 18-20 minutes.

Assembly of Meatballs on Platter for Serving

Place one pineapple chunk on each meatball; secure with a toothpick.

If desired, garnish with green onions.

316Judith

Brown Rice Stir-Fry with Vegetables

Prep:
10 mins

Cook:
35 mins

Total:
45 mins

Servings 2-4

Ingredients

1/2 cup uncooked brown rice (100 g)

1 cup chopped red cabbage (80 g)

1/2 head of broccoli, chopped

1/2 chopped red bell pepper

1/2 chopped zucchini

2 tbsp extra virgin olive oil

4 cloves of garlic, minced

1 handful fresh parsley, finely chopped

1/8 tsp cayenne powder

2 tbsp tamari or soy sauce

Sesame seeds for garnish (optional)

Instructions

Cook the brown rice according to package directions.

Place some water in a wok or frying pan and bring it to a boil.

Then add the veggies (they must be covered by the water) and cook for 1 to 2 minutes over high-heat.

Drain the veggies and set aside.

Heat the oil in the wok and add the garlic, cayenne powder and parsley. Cook over high-heat for about 1 minute, stirring occasionally.

Add the vegetables, rice and tamari. Cook for about 1 to 2 minutes more.

Add some sesame seeds for garnish (optional).

Store the brown rice stir-fry in a sealed container in the fridge for up to 5 days.

Nutrition

197 Calories per serving

316Judith

Broccoli Cauliflower Cheese Soup

INGREDIENTS

* 2 cups broccoli florets, chopped small, and rinsed
* 3 cups cauliflower florets, chopped small, and rinsed
* 1 cup carrot, diced ( optional for low-carb, keto diet)
* 1 tablespoon olive oil
* 1 yellow onion, diced
* 3-4 cloves garlic, minced
* 6 cups (1,5l) vegetable broth
* 1 (15oz – 420g) can diced tomatoes, drained (or 4 tomatoes, diced)
* 1 tablespoon Italian dried herbs
* A pinch of crushed red pepper flakes, or to taste
* Salt and fresh cracked black pepper
* Fresh grated Parmesan cheese, for serving (optional)
* Chopped fresh flat-leaf parsley, for serving

DIRECTIONS

1. To make the broccoli cauliflower soup: In a large pot or dutch oven, heat olive oil over medium-high heat. Add onion and garlic; cook until onions are translucent and garlic is fragrant for about 2 minutes.

Add carrot and cook stirring occasionally for 2 – 3 minutes. Add the broth, tomatoes, Italian herbs, red pepper flakes, salt, and pepper.

2. Bring to a boil, reduce heat and simmer for 5 minutes to combine all of the flavors together.

3. Stir in the rinsed broccoli and cauliflower florets, and continue to simmer gently until cooked through but still crunchy, approx. 5 minutes.

4. Adjust seasoning with salt and pepper, garnish with parmesan and fresh parsley and serve the broccoli cauliflower soup immediately.

Bon Appetite! Enjoy 😋

316Judith

CHICKEN AND SPINACH RICE POT

This comforting Risotto-style dish will be a big hit with families. The twist with this one-pot meal? Influences of ginger and curry that create a fragrant meal that is fast and simple to put on the table.

Prep: 15 min Cooking: 20 min - 25 min
Yields 4 servings

INGREDIENTS

2 tbsp (30 mL) butter
1 onion chopped
2 garlic cloves minced
2 boneless, skinless chicken breasts cut into bite-size pieces
2 tsp (10 mL) minced fresh ginger or 1/2 tsp (2 mL) dried ground ginger
2 tsp (10 mL) curry powder
3/4 cup (180 mL) basmati rice
2 cups (500 mL) 5 % light cream or 10 % half-and-half cream
1 cup (250 mL) water
4 cups (1 L) lightly packed chopped baby spinach
Salt and pepper to taste

PREPARATION

In a large deep pot, melt butter over medium heat. Add onion and garlic; sauté for 5 min or until onions are softened. Add chicken, ginger and curry powder and cook stirring often, for 5 min or until chicken is lightly browned. Add rice and stir to coat.

Add cream and water and increase heat to medium-high and bring to a boil, stirring occasionally. Stir in spinach. Cover and reduce heat to low; simmer for about 10 min or until rice is tender and chicken is no longer pink inside. Add salt and pepper to taste. Remove from heat and let stand 5 min before serving.

TIPS

Rice mixture should be slightly runny to spoon out into shallow soup bowls.

For a burst of fresh flavour, garnish with chopped fresh coriander.

316Judith

Quinoa Mediterranean Chicken Salad

Ingredients

* 3 cups cooked quinoa
* 1 recipe Roasted Tomatoes
* 2 cups arugula
* 1 cup sliced Persian cucumbers
* 1 cup mixed basil & mint
* ¾ cup crumbled feta cheese
* ¾ cup Kalamata olives, pitted and sliced
* ½ cup diced red onion
* ⅓ cup toasted pine nuts
* 1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
* ½ teaspoon sea salt
* Freshly ground black pepper
* Pinches of red pepper flakes
* 1 cup roasted chickpeas

Instructions

* In a large bowl, combine the quinoa, roasted tomatoes, arugula, cucumbers, herbs, feta, olives, onion, and pine nuts.
* Toss to combine, then drizzle with the dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes, and toss again. Top with the roasted chickpeas and serve.