Recipes

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Vegetable Lentil Soup

There’s nothing more satisfying than a bowl of soup packed with the goodness of seasonal Ontario vegetables. This soup freezes well for up to 2 months, so make a batch and divide into separate containers.

Preparation Time: 20 minutes
Cooking Time: 25 minutes
Serves 10

2 tbsp (25 mL) each unsalted butter and olive oil
2 cups (500 mL) diced Ontario Onions
2 cups (500 mL) diced Ontario Carrots
2 cups (500 mL) cubed 1-inch (2.5 cm) Ontario Celeriac (Celery Root)
2 cloves Ontario Garlic, finely chopped
1/2 cup (125 mL) chopped fresh Ontario Flat Leaf Parsley
1 tsp (5 mL) each dried oregano leaves, salt and pepper
2 cups (500 mL) brown lentils, rinsed
1 can (540 mL) diced tomatoes, with liquid
8 cups (2 L) vegetable or beef broth

In large pot, over medium-high heat, add butter, oil, onions,
carrots, celeriac and garlic, stirring occasionally, until tender,
5 to 7 minutes. Add parsley, oregano, salt and pepper; cook
for 3 minutes. Stir in lentils, tomatoes and broth; bring to
boil. Reduce heat and simmer 10 minutes, stirring occasionally.
Add 2 cups (500 mL) water, cover and simmer for 20 to
25 minutes or until lentils are tender. Pour 1/3 of soup into
blender or use hand blender to purée until smooth. Return to
pot; stir until combined. Ladle into bowls.
Tip: As lentils absorb liquid; the soup becomes thicker after
sitting in the fridge. Add water, 1/2 cup (125 mL) at a time, to
thin soup.

Nutritional Information:
1 Serving
PROTEIN: 12 grams
FAT: 6 grams
CARBOHYDRATE: 35 grams
CALORIES: 240
FIBRE: 6 grams
SODIUM: 920 mg

  • Printed with permission from Foodland Ontario
    Attachments area

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The Crier’s “Recipe of the Week”

Soup’s on with Ontario Ingredients

Soup is the ultimate comfort food and the most versatile. Using

local ingredients, you can easily have a pot of soup hearty enough for a main course. Our Creamy Roasted Parsnip Celeriac Soup made with parsnips and celeriac is an elegant yet quick and easy soup. Using Ontario cream adds to the creamy rich texture of this soup, and can be adjusted based on your taste preferences.
Combining Ontario turkey, barley and root vegetables creates our Turkey Barley Soup. It can be prepared with a fresh turkey leg or using the leftover turkey in your fridge.
Smoky Potato Soup with Bacon takes advantage of the fresh taste of leeks and the smooth texture of Ontario Russet potatoes. Served topped with scallions, bacon and a side of bread this soup is irresistibly satisfying.
You will enjoy the heartiness of Vegetable Lentil Soup. Cook up some Ontario root vegetables, add lentils and tomatoes and you have a healthy meal that the whole family will love.
Ontario pork and seasonal vegetables provide a meal-in-a-bowl. This flavourful Pork Chop Vegetable Soup is served with a fork and spoon.
Finally, it wouldn’t be fall without an apple dessert. For an “applelicious” dessert with layers of apples inside and on top, try Apple Crumble Coffecake courtesy of the Ontario Apple Growers.
Stock your fridge with nourishing soups made with Ontario ingredients.

Creamy Roasted Parsnip Celeriac Soup

This elegant soup is quick and easy, while showcasing a perfect balance between Ontario parsnips and celeriac.

Serve with crunchy croutons.
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Serves 6

3 cups (750 mL) each cubed (1-inch/2.5 cm) Ontario
Parsnips and Celeriac (Celery Root)
2 Ontario Parsnips, thinly sliced with vegetable peeler
1 tbsp (15 mL) olive oil
1 tsp (5 mL) salt
6 cups (1.5 L) chicken or vegetable broth
2/3 cup (150 mL) 35% Ontario Whipping Cream or Ontario Milk
Freshly ground black pepper
Ontario Microgreens

In medium bowl, toss cubed parsnips and celeriac, sliced parsnips, oil and salt.
Place on parchment paper-lined baking sheet. Bake in 400°F (200°C) oven for about 25 minutes, or until golden.
Remove crisped sliced parsnips when golden, about 5 to 8 minutes; set aside.
In large pot, combine roasted vegetables and broth. Cover and simmer over medium heat for 10 minutes.
Remove from heat, let cool slightly.
Pour into blender or use hand blender in pot to purée until smooth.
Return soup to pot; add cream.
Heat but don’t allow to boil.     Season with pepper to taste.
Garnish soup with reserved sliced crisped parsnips and microgreens.
Tip: Thickness of this soup can be adjusted according to taste with the addition of more broth or cream.

Nutritional Information:
1 Serving
PROTEIN: 4 grams
FAT: 12 grams
CARBOHYDRATE: 27 grams
CALORIES: 226
FIBRE: 5 grams
SODIUM: 1060 mg
– Printed with permission from Foodland Ontario

Turkey Barley Soup

You can make this hearty soup with a fresh turkey leg or leftover turkey.
Preparation Time: 35 minutes
Roasting Time: 25 minutes
Cooking Time: about 2 hours
Serves 10

500 g Ontario Turkey Leg or 4 cups (1 L) cooked diced Ontario Turkey
1 cup (250 mL) barley (pot or pearl)
1-1/2 cup (375 mL) diced Ontario Carrots
1 cup (250 mL) diced Ontario Onion
1 cup (250 mL) each diced Ontario Fennel Root and Ontario Celery
1 tbsp (15 mL) vegetable oil
6 whole black peppercorns
1 bay leaf
1 tsp (5 mL) salt
4 cups (1 L) sodium-reduced chicken broth
2 tbsp (25 mL) each chopped fresh Ontario Parsley
Leaves and Thyme Leaves
Fresh Ontario Thyme Sprigs

Place turkey leg on parchment paper-lined rimmed baking
sheet. Roast in 375°F (190°C) oven for 25 minutes.
Meanwhile, in medium pot, cook barley in 3 cups (750 mL)
water until tender, about 25 to 30 minutes or according to
package instructions. Drain and set aside. Remove turkey
from oven, set aside.
In large pot, combine, carrots, onion, fennel, celery and oil.
Cook over medium heat until vegetables start to soften,
about 5 minutes. Add peppercorns, bay leaf, salt and turkey
leg. Add broth and 1 cup (250 mL) water; cover and bring to
boil. Reduce to simmer, cook for 1 hour. Remove turkey leg
from pot, dice meat discarding skin and bones. Add barley
and turkey to pot. (If using cooked diced turkey add it here.)
Add parsley and thyme; simmer for 5 to 10 minutes, or until
heated through. Ladle into soup bowls and garnish with
thyme sprigs.
Tip: Pre-cooking barley prevents it from absorbing too much
broth when adding it to the soup.
Nutritional Information:
1 Serving
PROTEIN: 11 grams
FAT: 3 grams
CARBOHYDRATE: 20 grams
CALORIES: 155
FIBRE: 4 grams
SODIUM: 450 mg

  • Printed with permission from Foodland Ontario

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Peach or Strawberry Honey Lassi

Lassi, the creamy refreshing yogurt and fruit based drink of India, makes a nice finish to a spicy hot meal or when a cool drink is in order.

Preparation Time: 10 minutes
Serves 6
Makes 6 cups (1.5 L)

3 cups (750 mL) chopped Ontario Peaches or halved Ontario Strawberries
2 cups (500 mL) non-fat vanilla yogurt
1/2 cup (125 mL) Ontario Milk
1/2 cup (125 mL) light coconut milk
1/4 cup (50 mL) Ontario Honey
1/8 tsp (0.5 mL) ground cardamom or cinnamon
Pinch salt

In blender, combine peaches or strawberries, yogurt, milk, coconut milk, honey, cardamom and salt; process until smooth.

Pour into 6 glasses and serve.

Nutritional Information:
1 Serving (1 cup/250 mL):
PROTEIN: 5 grams
FAT: 2 grams
CARBOHYDRATE: 32 grams
CALORIES: 163
FIBRE: 2 grams
SODIUM: 125 mg

  • Printed with permission from Foodland Ontario

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Smashed Walleye Burgers

Sit back and enjoy the raving comments when family and friends bite into these moist and tender Walleye burgers, served with this easy homemade tartar sauce and all the tasty toppings.

Preparation Time: 25 minutes
Chilling Time: 30 minutes
Cooking Time: about 10 minutes per batch
Serves 6

Tartar Sauce:
1 cup (250 mL) mayonnaise
1 tbsp (15 mL) capers, chopped
1 tsp (5 mL) fresh lemon juice
1 dill pickle, finely chopped
1 small Ontario Shallot, diced
1 Ontario Green Onion, chopped
Pinch cayenne pepper
Salt and freshly ground black pepper

Burgers:
1-1/2 lbs (750 g) fresh Ontario Walleye Fillets, skin and bones removed
1 Ontario Egg White
1 tbsp (15 mL) potato starch
1 cup (250 mL) diced (1/4-inch/0.5 cm) Ontario Mozzarella Cheese
1/4 cup (50 mL) finely diced Ontario Red Onion
2 tsp (10 mL) chopped fresh Ontario Dill
2 Ontario Green Onions, minced
1 lemon, zested and juiced
Salt and freshly ground black pepper
1/4 cup (50 mL) vegetable oil
6 burger buns, lightly toasted
6 Ontario Boston GreenhouseLettuce Leaves
1-1/2 cup (375 mL) creamy coleslaw
Salt and vinegar potato chips

Tartar Sauce:
In medium bowl, stir together mayonnaise, capers, lemon juice, dill pickle, shallot and green onion. Season with cayenne pepper and salt and pepper to taste. Cover and refrigerate until needed.

Burgers:
Rinse fillets under cold water and pat dry with paper towel. Divide fish evenly. Place one half into food processor; add egg white and sprinkle with potato starch. Pulse until smooth; about 1 minute. Transfer to mixing bowl and refrigerate.

Dice remaining fillets into 1/4 to 1/2-inch (0.5 to 1-cm) cubes. Stir into refrigerated mixture along with the cheese, red onion, dill and green onions. Stir in 1/2 tsp (2 mL) of lemon zest and 1 tsp (5 mL) of lemon juice. Season with salt and black pepper; mix well. Cover and refrigerate for 30 minutes.

Scoop 6 equal sized balls. In large skillet, heat 2 tbsp (25 mL) of the oil over medium-high heat. Place 3 fish balls in skillet and press with spatula to flatten about 1-inch (2.5 cm) thick. Cook for 4 to 5 minutes per side until burgers are fully cooked. Repeat with remaining oil and burgers.

Serve immediately on buns with lettuce leaves, coleslaw, tartar sauce and potato chips.

Nutritional Information:
1 Burger
PROTEIN: 33 grams
CALORIES: 725
FAT: 48 grams
FIBRE: 4 grams
CARBOHYDRATE: 38 grams
SODIUM: 1210 mg

  • Printed with permission from Foodland Ontario

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Lebanese Fattoush

This refreshing salad, packed with fresh seasonal vegetables and herbs, is perfect for a large gathering.

Preparation Time: 25 minutes
Serves 10

1/3 cup (75 mL) extra-virgin olive oil
3 tbsp (45 mL) fresh lemon juice
1 tbsp (15 mL) Ontario Honey
1 tsp (5 mL) ground sumac (optional)
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
3 cloves Ontario Garlic, pressed or minced

Salad:
1 head Ontario Romaine Lettuce, torn into pieces (about 8 cups/2 L)
2 cups (500 mL) coarsely chopped fresh Ontario Parsley (about 1 large bunch)
or 1 cup (250 mL) each chopped fresh Ontario Parsley and Mint
5 Ontario Green Onions, thinly sliced
4 Ontario Tomatoes, chopped
4 Ontario Greenhouse Mini Cucumbers, sliced into 1/4-inch (5 mm) pieces
1 Ontario Sweet Red Pepper, coarsely chopped
2 cups (500 mL) pita chips, store-bought or homemade

In small bowl, stir together oil, lemon juice, honey, sumac (if using), salt, pepper and garlic. Set aside.

Salad:
In large bowl, combine lettuce, parsley, onions, tomatoes, cucumbers and red pepper. Add dressing and toss to coat. Add pita chips; toss and serve immediately.

Nutritional Information:
1 Serving
PROTEIN: 3 grams
FAT: 8 grams
CARBOHYDRATE: 13 grams
CALORIES: 140
FIBRE: 2 grams
SODIUM: 168 mg

  • Printed with permission from Foodland Ontario

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The Crier’s “Recipe of the Week”

Turn your backyard into summer party central

Turn your backyard into a party with a little help from the wide range of delicious ingredients grown and produced in Ontario.
Let’s get your party started with this unique appetizer, snack or dessert idea Summer Fruit Salad Rolls provided courtesy of the Ontario Tender Fruit Growers. Sweet peaches, pears and plums are wrapped in a delicate rice wrapper and served with a tasty Coronation grape sauce.
Make this August a month to remember, with a large salad bowl of Lebanese Fattoush – perfect for a crowd. This chunky salad is chock-full of fresh local Ontario romaine lettuce, tomatoes, sweet peppers, greenhouse cucumber, fresh herbs and green onions.
For the main event, try our Smashed Walleye Burgers, which takes delicious white fish fillets to the next level. The homemade tartar sauce and the added crunch of potato chips will make it a definite crowd-pleaser at your next party. This easy burger can be pan-fried or grilled – all you need to do is add the toppings and enjoy.
Now it is time to sit back and enjoy glasses of refreshing Peach or Strawberry Honey Lassi, perfect for anytime of the day and can be served with any meal.
Finish off with a wonderful summer dessert: Peach, Plum and Pear Tart. The peaches, plums and pear add sweetness and colour to this elegant tart.
With minimal work, you will deliver maximum deliciousness at your next backyard party this summer.

Summer Fruit Salad Rolls
(Recipe Courtesy of Ontario Tender Fruit Growers)

Fresh and light, these sweet Summer Fruit Salad Rolls with a hint of mint are packed with Ontario tender fruits. They can be served as a starter, dessert or snack.

Makes 6 servings (2 rolls each)

Salad Rolls:
2 Ontario Pears, cored and thinly sliced
2 Ontario Nectarines or Peaches, pitted and thinly sliced
3 Ontario Plums, pitted and thinly sliced
1/4 cup Ontario Honey (60 mL)
1/4 cup finely chopped fresh Ontario Mint Leaves (60 mL)
12 rice paper wraps
24 large fresh Ontario Mint Leaves

Coronation Grape Sauce:
1/4 cup water (60 mL)
2 tbsp cornstarch (30 mL)
4 cups Ontario Coronation Grapes (1 L)
1/2 cup granulated sugar (125mL)
1/4 cup lemon juice (60 mL)
Pinch salt

Salad Rolls:
Toss pears, nectarines/peaches and plums with honey and chopped mint. Soak a rice paper wrap in hot tap water for 10 seconds or until pliable; carefully transfer to a slightly damp kitchen towel. Arrange 2 mint leaves in the center of the wrap, leaving space on the sides. Top with some of the fruit mixture.

Firmly fold the bottom half of the wrap over the filling. Fold in the sides and roll up to completely enclose filling. Repeat with remaining fruit wraps. Store in the refrigerator, tightly covered with plastic wrap for up to 2 hours.

Cut in half, on an angle, before serving with Coronation Grape Sauce for dipping.

Coronation Grape Sauce:
Whisk water with cornstarch until smooth; set aside. Add grapes, sugar, lemon juice and salt to a heavy-bottomed saucepan set over medium-high heat. Bring to a simmer, crushing fruit with potato masher to release its juice. Boil, stirring frequently, for 5 minutes. Stir in cornstarch mixture. Cook, stirring occasionally, for 1 to 2 minutes or until thickened.

Pass through a fine meshed-sieve; discard solids. Cool completely.

Tip:
Use any leftover Coronation Grape Dipping Sauce as a fruit sauce to finish a dessert or simply serve over vanilla ice cream, waffles or pancakes.

Nutritional Information:
Serving (1/6th of recipe – 2 rolls per serving and 1/4 cup sauce per serving) 213 cal, 1g pro, 0.5g total fat (0g sat fat), 42g carb, 2.5g fibre, 0mg chol, 15mg sodium. % RDI: 6% vitamin A, 29% vitamin C, 1.5% calcium, 2% iron.

  • Printed with permission from Foodland Ontario

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No-Bake Tart Cherry Cheesecake

This cool, creamy mousse-style cheesecake is slightly tart yet refreshing. If desired, whipped cream can be garnished with chocolate crumbs or curls.

Preparation Time: 20 minutes
Baking Time: 8 minutes
Cooking Time: about 2 minutes
Chilling Time: 4 hours
Serves 12

1 cup (250 mL) chocolate baking crumbs
2 tbsp (25 mL) granulated sugar
3 tbsp (45 mL) melted butter

Filling:
3 cups (750 mL) frozen Ontario Red Tart Cherries, thawed
3 envelopes (7 g each) unflavoured gelatin
2 pkgs (250 g each) regular cream cheese, at room temperature
1-3/4 cups (425 mL) granulated sugar
1-1/2 cups (375 mL) 0% fat Greek plain yogurt
2 tsp (10 mL) vanilla

Whipped Cream:
1 cup (250 mL) 35% Ontario Whipping Cream
2 tbsp (25 mL) granulated sugar
1/2 tsp (2 mL) vanilla

Garnish:
Chocolate baking crumbs and fresh Ontario Mint Sprigs

In medium bowl, mix together crumbs and sugar. Stir in butter until well combined. Press evenly into bottom of 9-inch (23 cm) springform pan. Bake in 350°F (180°C) oven for 8 minutes. Cool completely on wire rack.

Filling:
Measure 3/4 cup (175 mL) of juice from thawed cherries and pour into medium saucepan. Stir in gelatin; let stand for 2 minutes. Heat over medium heat, stirring until gelatin completely dissolves. Stir in cherries; let cool. In food processor, purée cherry mixture until smooth; set aside.

In large bowl, using electric mixer, beat cream cheese and sugar until smooth. Beat in yogurt and vanilla. Stir in reserved cherry mixture until well blended. Pour over prepared crust. Cover and refrigerate for 4 hours or up to 24 hours.

Whipped Cream:
In chilled medium bowl, using an electric mixer, beat cream, sugar and vanilla until soft peaks form.

To serve, remove outer ring from springform pan and place cake on serving plate. Top with whipped cream, sprinkle with crumbs and garnish with mint.

Tip:
Instead of frozen cherries use 2 cups (500 mL) pitted fresh Ontario Red Tart Cherries and 3/4 cup (175 mL) of Ontario Red Tart Cherry juice or 1/2 cup (125 mL) pomegranate cherry juice diluted with 1/4 cup (50 mL) water.

Nutritional Information:
1 Serving
PROTEIN: 7 grams
FAT: 26 grams
CARBOHYDRATE: 49 grams
CALORIES: 450
FIBRE: 1 gram
SODIUM: 220 mg

  • Printed with permission from Foodland Ontario

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The Crier’s “Recipe of the Week”

Easy Menu Ideas

Summer entertaining is made easy with tasty recipes featuring fresh Ontario ingredients. From Canada Day celebrations to a backyard barbecue, plan your summer menus around some of these fast, easy and seriously delicious dishes.

Brighten up your go-to-breakfast by making Eggs with Pico de Gallo. The fresh tomato salsa brings vibrance and flavour to fluffy scrambled eggs. You will want to make this not only for breakfast but for a light dinner too!

Did we say fast? Bring on the flavour with a Tandoori Chicken and Strawberry Spinach Salad. Local berries, spinach and seasoned chicken are tossed in a light cucumber and dill dressing, creating a flavour sensation in minutes.

How about easy? Forget about ordering take-out on those busy nights and prepare a quick Bok Choy and Beef Stir-Fry instead. Local ingredients make everything taste better.

End your meal with this cool, creamy mousse-style No-Bake Tart Cherry Cheesecake featuring Ontario red tart cherries. Serve topped with whipped cream and sprinkled with chocolate crumbs.

Make the most of your summer celebrations with fresh Ontario ingredients.

During the month of July, The Town Crier will feature the recipes for the above mentioned dishes – we hope you enjoy them! Please note that we also publish the recipes on our website mildmaycrier.com .

Eggs with Pico de Gallo

This breakfast-for-dinner is going to become your family’s favourite. Creamy scrambled eggs are topped with a fresh uncooked salsa that takes minutes to prepare.

Preparation Time: 15 minutes
Cooking Time: about 5 minutes
Serves 4

Pico de Gallo:
4 cups (1 L) diced Ontario Tomatoes (about 4)
1/2 cup (125 mL) finely diced, Ontario Red Onion
1/2 cup (125 mL) chopped fresh Ontario Coriander
1 tbsp (15 mL) minced Ontario Jalapeño Pepper (or hot sauce to taste)
1 tbsp (15 mL) fresh lime juice
1/2 tsp (2 mL) salt

Eggs:
8 Ontario Eggs
1/4 cup (50 mL) Ontario Milk
1/4 tsp (1 mL) each salt and pepper
1 tbsp (15 mL) butter

Pico de Gallo:
In medium bowl, combine tomatoes, onion, coriander, jalapeño pepper, lime juice and salt.

Eggs:
In large bowl, whisk together eggs, milk, salt and pepper.
In large nonstick skillet, melt butter over medium heat; swirl to coat pan. Add egg mixture; cook, stirring gently with wooden spoon, until creamy and just until set, about 4 minutes.

Serve Pico de Gallo and eggs with warm tortilla or warmed pita bread. Cover and refrigerate any leftover Pico de Gallo.

Nutritional Information:
1 Serving
PROTEIN: 15 grams
FAT: 13 grams
CARBOHYDRATE: 11 grams
CALORIES: 223
FIBRE: 3 grams
SODIUM: 630 mg

  • Printed with permission from Foodland Ontario

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Strawberry Almond Tart

No need to make homemade pastry to create this simple but elegant strawberry tart.

Preparation Time: 25 minutes
Baking Time: 40 minutes
Cooling Time: 1 hour
Serves 8 to 10

1 9-inch (23 cm) frozen deep-dish pie shell, thawed
1/3 cup (75 mL) butter, at room temperature
1/2 cup (125 mL) granulated sugar
3/4 cup (175 mL) ground almonds
1 tbsp (15 mL) all-purpose flour
1 Ontario Egg, lightly beaten
1/4 tsp (1 mL) almond extract
1-1/4 cup (300 mL) Ontario Strawberries, cut in half

Garnish:
Icing sugar
Lightly sweetened 35% Ontario Whipped Cream

Carefully remove pie pastry from foil shell onto floured surface. Using lightly floured rolling pin, roll into 11-inch (29 cm) circle. Fit into 9-inch (23 cm) fluted tart pan with removable bottom and 1-inch (2.5 cm) high sides. Press dough about 1/4-inch (1 cm) above sides of pan. Place in freezer.

Meanwhile, in medium bowl, using electric mixer, on medium speed, beat butter and sugar until well blended. Beat in almonds and flour, scraping down sides. Beat in egg and almond extract until well combined.

Remove tart pan from freezer. Evenly spread almond filling over shell. Place strawberries in circle on top of filling (there is no need to push them into filling), leaving spaces between strawberries. Bake in 350°F (180°C) oven for about 40 minutes or until filling is set and top is deep golden brown. Let cool completely on wire rack for about 1 hour.

Dust with icing sugar just before serving. Slice into wedges, serve with dollop of whipped cream.

Nutritional Information:
1 Slice (When recipe serves 10):
PROTEIN: 3 grams
FAT: 16 grams
CARBOHYDRATE: 22 grams
CALORIES: 238
FIBRE: 2 grams
SODIUM: 110 mg

  • Printed with permission from Foodland Ontario

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Tex-Mex Chicken Sheet Pan Supper

Who doesn’t love a one pan, easy clean-up supper? Filled with flavour and seasonal vegetables this will be your go to meal. Enjoy leftovers rolled up into a tortilla wrap for lunch the next day.

Preparation Time: 15 minutes
Baking Time: 22 minutes
Serves 4

500 g boneless skinless Ontario Chicken Thighs or Breasts
2 tsp (10 mL) chili powder
1/2 tsp (2 mL) salt
1/8 tsp (0.5 mL) cayenne pepper
1 tbsp (15 mL) vegetable oil
1 Ontario Sweet Potato, cut into bite-size pieces
1 Ontario Greenhouse Sweet Red Pepper, cut into bite-size pieces
Half Ontario Onion, cut into wide strips
1 clove garlic, minced
1-1/2 tsp (7 mL) dried oregano leaves
1/2 cup (125 mL) Ontario Cherry Tomatoes, halved
2 tbsp (25 mL) coarsely chopped fresh Ontario Coriander Leaves

Toppings:
Ontario Sour Cream
Lime wedges

Cut chicken into bite-size pieces; place in medium bowl. Add chili powder, 1/4 tsp (1 mL) of the salt, cayenne and 1-1/2 tsp (7 mL) of the oil. Stir until chicken is coated; place on one end of large rimmed baking sheet.

In same bowl, add sweet potato, red pepper and onion. Add remaining oil and salt, garlic and oregano; stir. Place at opposite end of baking sheet.

Roast in 400°F (200°C) oven for 20 minutes. Stir in tomatoes; roast for 2 minutes. Sprinkle with coriander. Serve with sour cream and lime wedge.

Nutritional Information:
1 Serving
PROTEIN: 29 grams
FAT: 8 grams
CARBOHYDRATE: 13 grams
CALORIES: 242
FIBRE: 2 grams
SODIUM: 380 mg

  • Printed with permission from Foodland Ontario