W22-Quick and Easy Meal Guide

Our top 5:

Quick & easy meals No time to prepare a healthy main dish? Think again. These 5 dietitian-approved recipes will help you get dinner on the table faster than takeout.

Plus: • Time-saving tips • Grocery lists • No recipe? No problem

All recipes are approved by Heart & Stroke dietitians and can be found at heartandstroke.ca/recipes 1

Time-saving tips 7 quick and easy ideas to help you get dinner on the table faster.

1. P lan in advance: Choose recipes, plan a week’s worth of meals, make a grocery list, and shop so you’ll have all the ingredients on hand. Planning means no guesswork when you open the fridge at dinnertime. Repeat your basic plan weekly, and add occasional new recipes. Keep lists of family favourites so you can prepare them again and again.

2. E mbrace shortcuts: Use any downtime to start meal prep, so often-used ingredients are ready ahead of time. Chop garlic, onion, celery and carrots and refrigerate for easy meal prep for soups, stews and stir-fries. You can also rely on frozen, pre-cut vegetables to cut down on your chopping prep time.

3. K eep it simple: Dinner doesn’t need to be fancy to be nutritious and enjoyable! Some of the best meals require little time, such as stir-fries, salads, wraps and grilled fish. See more no-recipe dinner ideas on p. 8.

4. C hoose quick cooking methods: Try one-pot and one-pan meals, like our Sheet pan pork tenderloin with sweet potatoes (p.

7). Or plan ahead and use a slow cooker.

5. C lean as you go: Save time by tidying after each step, so you don’t have a big mess after dinner. Fill your sink with warm, soapy water, and fill it with pots, pans and utensils (except sharp knives) after they have been used. Wipe down countertops as you cook and prep.

6. U se your kitchen scissors: Your kitchen scissors or shears can do so much: slice fresh herbs, segment pizza or quesadillas, break down poultry, and devein shrimp. Want a really quick chopped salad? Use kitchen scissors on your kale, romaine or spinach. You can even cut red peppers into heart shapes!

7. P lan on cans: Stock the pantry with canned fish, beans, lentils and vegetables for quick weeknight meals. A tuna pasta-toss or lentil-tomato stew can be ready in under 30 minutes.

All recipes are approved by Heart & Stroke dietitians and can be found at heartandstroke.ca/recipes 2

Grocery list  Fresh grouper or cod (1½ lb/750 g)  W hole wheat panko breadcrumbs (1 package)  4 eggs  Frozen, shelled edamame (1 bag)  Walnuts (1/4 cup chopped)  1 red bell pepper  1 small red onion  2 limes  1 bunch cilantro  Canola oil  All purpose or whole wheat flour  Dijon mustard  Paprika  Black pepper

Panko-crusted fish sticks 6 servings 30 min

Ingredients Edamame salsa: 1½ cups (375 mL) frozen shelled edamame, thawed 1/2 medium red bell pepper, diced 1/2 small red onion, diced 2 tbsp (25 mL) chopped fresh cilantro 2 tbsp (25 mL) fresh lime juice

Directions 1. To make salsa, in medium bowl, combine edamame, red pepper, onion, cilantro, lime juice and canola oil, mixing well. Cover and chill.

2. Preheat oven to 400˚F (200˚C).

3. In shallow dish, combine panko, paprika and walnuts. In another small dish, place flour. Whisk together egg whites and canola oil in third dish.

4. Season fish with pepper and brush with Dijon mustard. Dip fish in flour, then egg and canola oil, and dredge in panko mixture, pressing firmly to coat. Place fish on lightly oiled baking sheet.

Bake for 12 to 15 minutes or until fish flakes evenly when tested with fork. Serve with salsa.

Fish sticks: 1 cup (250 mL) whole wheat panko breadcrumbs 1/2 tsp (2 mL) paprika 1/4 cup (50 mL) finely chopped walnuts

Tip: To make fish cakes instead, pulse uncooked fish in a food processor about four times, until texture resembles ground chicken or pork. Form into cakes and continue with recipe at step 2.

1/2 cup (125 mL) all purpose or whole wheat flour 4 egg whites, lightly beaten 1 tbsp (15 mL) canola oil 1½ lb (750 g) grouper or cod, cut into 1 ¼ inch (3 cm) slices 1/2 tsp (2 mL) freshly ground black pepper 2 tbsp (25 mL) Dijon mustard

Nutrition info per serving (1 of 6) • Calories 390 • Protein 31 g • Total fat 10 g: Saturated fat 1 g • Cholesterol 50 mg • Carbohydrates 43 g: Fibre 4 g • Sugars 3 g • Added sugars 0 g • Sodium 330 mg • Potassium 721 mg

Recipe and photo provided by Canola Eat Well ©

1 tbsp (15 mL) canola oil

3

Grocery list  Top sirloin steak (3/4 lb/350 g)  Broccoli crowns (3/4 lb/350 g)  1 red bell pepper  1 bunch green onions  U nsalted or sodium reduced chicken stock  Fresh garlic  Fresh ginger  Sodium reduced soy sauce  Cornstarch  Dry sherry  Canola oil

Stir-fried broccoli, red peppers and beef 30 min (plus 30 min marinating time)

Ingredients 3/4 lb (350 g) top sirloin steak, cut into thin 1/2-inch (1.25 cm) cubes 1 tbsp (15 mL) sodium reduced soy sauce 3 tsp (15 mL) cornstarch, divided 1 tsp (5 mL) dry sherry 1/4 cup (50 mL) unsalted or sodium reduced chicken stock 1 tsp (5 mL) oyster sauce 2 tbsp (25 mL) canola oil, divided 2 cloves garlic, sliced, divided 4 slices ginger, divided 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25 cm) pieces

1. In medium bowl, mix together beef, soy sauce, 1 tsp (5 mL) cornstarch and sherry. Marinate in refrigerator at least 30 minutes.

2. In small bowl, stir ¼ cup (50 mL) chicken broth, oyster sauce, and 2 tsp (10 mL) cornstarch. Set aside.

3. In wok or heavy skillet, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add beef and stir-fry about 4 minutes, browning meat and cooking until no longer pink. Scoop beef onto a plate. Set aside.

4. In wok or skillet, heat remaining 1 tbsp (15 mL) canola oil over mediumhigh heat. Tip to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in 1/3 cup (75 mL) chicken broth and cover wok or skillet. Cook for 3 minutes.

5. Remove lid and cook until most of liquid is evaporated. Add red peppers and cook for 1 minute. Add beef. Stir sauce, making sure cornstarch is dissolved, then add to beef and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat, peppers and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately over steamed brown rice.

Nutrition info per serving (1 of 4)

1/3 cup (75 mL) unsalted or sodium reduced chicken stock

• Calories 210 • Protein 23 g

1 medium red bell pepper, stem and seeds removed, diced

• Total fat 10 g: Saturated fat 1.5 g • Cholesterol 45 mg

2 stalks green onion, thinly sliced 4

Directions

• Carbohydrates 10 g: Fibre 3 g • Sugars 2 g • Added sugars 0 g • Sodium 400 mg • Potassium 250 mg

Recipe and photo provided by Canola Eat Well ©

4 servings

Grocery list  4 boneless, skinless chicken breasts (about 8 oz/250 g each)  Lemons (1 large or 2 small)  U nsalted or sodium reduced chicken stock  Fresh garlic  Fresh thyme  Fresh parsley or basil (optional)  Canola oil  All-purpose flour  Black pepper

Skillet lemon chicken with herbs 30 min

Ingredients 1 tbsp (15 mL) canola oil 4 boneless skinless chicken breasts (8 oz/250 g each) 1 tbsp (15 mL) all-purpose flour, divided 1/4 tsp (1 mL) black pepper, divided 2 cloves garlic, smashed 1/2 cup (125 mL) unsalted or sodium-reduced chicken stock 1/4 cup (60 mL) fresh lemon juice

Directions 1. Preheat oven to 400°F (200°C) and place rack in centre of oven.

2. Place chicken on a cutting board. Sprinkle with half the flour and black pepper.

3. Place a 10-inch (25 cm) cast iron skillet (or any ovenproof skillet) over medium-high heat. Add canola oil. When hot, add chicken, flour-side down. Sprinkle top of chicken with remaining flour and black pepper. Cook chicken on each side for about 3 minutes.

4. Add garlic and cook for 2 minutes until lightly browned. Stir in chicken stock, lemon juice, lemon zest and thyme. Remove from heat and transfer skillet to oven.

5. R oast for 15-20 minutes, until a meat thermometer registers 165°F (74°C) in thickest part of breast. Remove from oven and top with chopped parsley or basil, if desired. Serve with steamed brown rice, wild rice, quinoa or barley and steamed vegetables or a green salad.

2 tsp (10 mL) lemon zest 1 tbsp (15 mL) chopped fresh thyme leaves, or 1 tsp (5 mL) dried Optional garnish: Chopped fresh parsley or basil

Nutrition info per serving (1 of 4) • Calories 290 • Protein 46 g • Total fat 9 g: Saturated fat 2 g • Cholesterol 125 mg • Carbohydrates 3 g: Fibre 0 g • Sugars 1 g • Added sugars 0 g • Sodium 125 mg • Potassium 407 mg

Recipe and photo provided by Canola Eat Well ©

4 servings

5

Grocery list  5 eggs  B aby spinach (5 oz/142 g container)  1 red bell pepper  Skim milk (1/3 cup)  Parmesan cheese  Fresh garlic  Hot pepper flakes  Extra virgin olive oil

Eat your greens frittata 4 servings 15 min

Ingredients 1 container (5 oz/142 g) baby spinach, washed 1 red bell pepper, diced 3 cloves garlic, minced 1/4 tsp (1 mL) hot pepper flakes 2 tsp (10 mL) extra virgin olive oil

Directions 1. In an ovenproof 10 inch (25 cm) non-stick skillet, cook spinach with water that is still clinging to leaves, over medium heat stirring for about 2 minutes or until wilted. Add red pepper, garlic and hot pepper flakes; stir to combine. Add oil and cook for 3 minutes or until softened.

2. In a bowl, whisk together eggs, water and cheese. Pour into skillet, stirring to combine with spinach. Cook, lifting edge with rubber spatula, letting runny egg go to the bottom. Let cook until edge is starting to set.

3. Place skillet about 4 inches (10 cm) under broiler for about 3 minutes or until top is set and light golden. Serve with a green salad.

5 eggs

2 tbsp (25 mL) grated Parmesan cheese

Tip: If your skillet has a plastic or wooden handle, make it ovenproof by wrapping the handle with foil before placing in the oven.

Nutrition info per serving (1 of 4) • Calories 144 • Protein 10 g • Total fat 10 g: Saturated fat 3 g • Cholesterol 235 mg • Carbohydrates 4 g: Fibre 1 g • Sugars 1 g • Added sugars 0 g • Sodium 150 mg • Potassium 298 mg

6

Recipe developed by Emily Richards, PH Ec.

1/3 cup (75 mL) water or skim milk

Grocery list  P ork tenderloin (1 lb/500 g)  S weet potatoes (2 medium or 3 small)  A sparagus – choose thicker stems (1 lb/500 g)  Pure maple syrup  Dijon mustard  Canola oil  Garlic powder  Black pepper

Sheet pan pork tenderloin with sweet potatoes 30 min

Ingredients 3 tbsp (45 mL) canola oil, divided 1 lb (500 g) pork tenderloin, fat trimmed off 1 tbsp (15 mL) pure maple syrup 1 tbsp (15 mL) Dijon mustard 1 tsp (5 mL) garlic powder, divided 1/2 tsp (2 mL) black pepper, divided 3 cups (750 mL) sliced sweet potato wedges 1 lb (500 g) thick asparagus spears, trimmed

Directions 1. Preheat oven to 425°F (220°C). Lightly grease a rimmed 13 x 18 inch (33 x 48 cm) baking sheet with 2 tsp (10 mL) canola oil.

2. Place pork tenderloin in a medium bowl and add maple syrup, mustard, 1/2 tsp (2 mL) garlic powder and 1/4 tsp (1 mL) black pepper. Rub ingredients over pork tenderloin.

3. Warm a large non-stick skillet over medium-high heat. Add 1 tbsp (15 mL) canola oil. When hot, add pork tenderloin and sear for 3 minutes on each side.

4. While pork is searing, slice sweet potatoes into wedges. Place in a medium bowl and toss with remaining canola oil, garlic powder and black pepper.

5. Arrange asparagus in centre of sheet pan, trying not to overlap.

Place seared tenderloin on top of asparagus, pouring any remaining marinade over pork. Tuck sweet potato wedges around pork and asparagus. Roast for 20-25 minutes, until a meat thermometer inserted into thickest portion of the pork registers 145°F (63°C). Transfer pork to a cutting board. Let it rest for 5 minutes before slicing. Serve with asparagus and sweet potatoes.

Nutrition info per serving (1 of 4) • Calories 320 • Protein 28 g • Total fat 10 g: Saturated fat 1.5 g • Cholesterol 75 mg • Carbohydrates 29 g: Fibre 6 g • Sugars 10 g • Added sugars 3 g • Sodium 210 mg • Potassium 1089 mg

Recipe and photo provided by Canola Eat Well ©

4 servings

7

No recipe?

No problem You don’t need detailed instructions to put together a healthy, delicious dinner. Get creative with what’s in your fridge and pantry — just make sure to include protein and lots of vegetables. Here are 6 easy ideas to get you started.

By Amanda Nash RD

1. Sandwiches: Try whole grain bread spread with peanut butter and piled with sliced banana, or layered with hummus, vegetables and feta.

2. Quesadillas: Start with a whole grain or corn tortilla warmed in a skillet. Cover half with your favourite combo (try black beans, diced tomatoes and bell peppers), then sprinkle with grated cheddar.

Fold and heat 2-3 minutes per side.

3. “Charcuterie” board: Lay out a spread of cooked or raw veggies, lower fat dips, dried or fresh fruit, unsalted nuts, leftover chicken or meat, cheese, and whole grain crackers or bread.

4. Everything-in-the-fridge salad: Throw together your favourite leafy greens with veggies, avocado, sliced leftover chicken or fish, hard-boiled eggs, shredded cheese, unsalted nuts and more. Toss with a dash of oil and vinegar.

5. Pita pizza: Spread a whole grain pita with barbecue sauce or salsa, then top with beans or chicken and chopped veggies.

Sprinkle with cheese and bake at 400°F (200°C), until cheese bubbles (about 10 min). Sprinkle with fresh herbs.

6. Scrambled eggs your way: Whisk up an egg with a splash of milk and scramble in a non-stick skillet over medium heat until cooked. Serve with your favourite veggies or beans, avocado or salsa, or wrap in a whole grain tortilla with garden veggies and fresh herbs.

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