Spaghetti Squash Ingredients 1 whole spaghetti squash Seasonings of your choice Directions 1. With a very sharp knife, slice off a small piece from one side of the squash so that it will stand flat and secure on your cutting board. Slice the squash in half lengthwise. Use a spoon to scrape out the seeds. Bake: 2. Heat oven to 375 degrees. 3. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. 4. Place cut sides down on a rimmed baking sheet and put sheet into the oven. 5. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. 6. Let cool for 10-15 minutes, or until squash is cool enough to handle. With a fork, scrape out the spaghetti-like strands and prepare as desired. Microwave: 1. Place squash cut-sides-down in a microwave-safe baking dish. Fill the dish with about 1 inch of water. 2. Microwave on high for 8-12 minutes, or until you can easily pierce the squash with a fork. 3. Let cool for 10-15 minutes, or until squash is cool enough to handle. 4. With a fork, scrape out the spaghetti-like strands and prepare as desired. 5. Season with butter, salt and pepper or fresh herbs, or try adding your favourite warmed pasta sauce. Hummus Ingredients 1 can (19 oz) chickpeas, drained, rinsed 1/4 cup tahini (sesame seed paste) 1 tsp ground cumin 1/4 cup sodium reduced vegetable broth 1/2 tsp grated lemon rind 1 tbsp lemon juice 2 tbsp water 1 clove garlic, minced Directions 1. In a food processor or blender, combine chickpeas, tahini and cumin. Pulse until coarse. Add broth, lemon rind and juice and water. Blend until smooth, adding more water as necessary to make a smooth textured hummus. Stir in garlic. Try adding fresh herbs like basil, parsley or cilantro for a twist. 2. Serve with whole wheat crackers or pita, with your favourite veggies or try using as a spread on your sandwich! Makes 2 cups Marinated Chicken Breasts Ingredients 1-2 tbsp vinegar (cider, balsamic or red wine) 2-3 tsp dried herbs (thyme, oregano, rosemary, or crumbled bay leaf) 1-2 tbsp mustard, whole grain or Dijon 1-2 tsp garlic or onion powder, optional ¼ cup extra-virgin olive oil Salt and freshly ground black pepper 4 boneless, skinless chicken breasts Directions 1. Put the vinegar, herbs, mustard, powders if using and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag; drop in the chicken breast in the bag. Close and shake the bag to coat evenly. You can freeze the marinated chicken for up to 2 weeks. 2. Heat oven to 400°F. Spray 13x9-inch glass baking dish with cooking spray. 3. Bake uncovered 25 to 35 minutes until juice of chicken is no longer pink, when centers of thickest pieces are cut or until the chicken reaches an internal temperature of 165°F (74°C). Adapted from: http://www.foodnetwork.com/ recipes/food-network-kitchens/marinatedchicken-breasts-recipe.html Carrot and Mango Salad with Honey Lime Dressing Ingredients 4 carrots, grated 2 mangoes, diced ¼ cup extra virgin olive oil 2 tbsp lime juice 1 tsp lime zest ½ tbsp honey Directions 1. Combine the olive oil, lime juice and zest, and honey. 2. Add dressing to carrots and mangoes. 3. Let sit for 2 hours before serving. Serves 4. Sweet Potato Fries Ingredients 4 sweet potatoes, (2-1/2 lb/1.25 kg) 2 egg whites 1 tbsp vegetable oil 1 tsp ground cumin 1 tsp ground paprika ½ tsp salt (optional) ½ tsp pepper Directions 1. Peel potatoes; trim ends and sides to create rectangles. Cut lengthwise into 1/2-inch (1 cm) thick slices; cut each lengthwise into 1/2 -inch (1 cm) wide strips. 2. In large bowl, whisk egg whites until frothy. Whisk in oil, cumin, paprika, salt and pepper. Add potatoes, tossing to coat. Spread on 2 parchment paper–lined rimmed baking sheets. 3. Bake in top and bottom thirds of 425°F oven for 30 to 35 minutes, rotating and switching pans halfway through, until tender and edges are browned and crisp. Serves 6. Maple Baked Salmon Ingredients 1/4 cup maple syrup 4 tsp grainy or dijon mustard 4 tsp soy sauce 2 lb (907 g) salmon fillet, skinned Directions 1. In small bowl, combine maple syrup, mustard and soy sauce. 2. Arrange salmon on foil- or parchment paperlined rimmed baking sheet; spoon glaze over fish or marinate salmon in glaze overnight. 3. Bake in centre of 400°F convection oven until fish flakes easily when tested, 8 to 10 minutes. Adapted from: http://www.canadianliving.com/ food/maple_glazed_salmon.php
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