Chatelaine Cookbook

dinner in 30
OVER 100
FRESH FAST
RECIPES
< ENJOY
TONIGHT!
PAGE 84
OF APPROV
AL
AL
SE
SIN
C E 1 9 28
DELICIOUS PASTAS SATISFYING SALADS VEGETARIAN RECIPES DINNER-PARTY IDEAS

over 500
new recipes EVERY YEAR
SUBSCRIBE TODAY!
fo
ood cocktail hour food blissful baking thanksgiving
special
instant party
gastropub
menu
Roasted-eggplant Dip
Chicken with Roasted Garlic
Rice and Pea Pilaf
grub
Apricot Honey Cake
>
A spicy Caesar goes down smoothly

with crispy blue-cheese battered wings
Classic Spicy Caesar

Cla
RUN a lemon wedge around the
R
RU
rim of a tall glass, then turn it
ups
upside down onto a plate of celery
salt Fill glass with ice. Add 1 oz
salt.
vodka,
vod 4 dashes of Tabasco, 2
dashes
das of Worcestershire and the
turkey dinner
remaining
rem juice from the lemon
wedge.
wed Top up with Clamato juice
and a generous grinding of pepper.
Garnish
Gar with another lemon wedge
or our
o 10-minute pickled veggies
made easy
(page
(pag 178).
Berry
Blue Cheese Chicken Wings
Blu
SLICE 12 chicken wings in half
SLI
at the
t joint and cut off wing tips.
Stir cup flour and tsp pepper
Special
in a bowl. Whisk 1 egg with cup
One more thing to be grateful for:
blue cheese salad dressing in This year’s spread is effortless
another
ano bowl. Working with one
wing
win at a time, toss in flour mixture,
then egg mixture and finish by
lightly
ligh coating in flour once more.
Pour
Pou enough oil into a heavy large
pot to reach a depth of in. Heat
ove medium. Add half of wings and
over With a crispy streusel topping,
coo until deep golden and cooked
cook tons of fresh berries and a hint of
thro
through, 4 to 5 min per side. Adjust
hea as needed. Remove wings to
heat
nutty whole wheat, these aren’t
pap towels. Repeat with remaining
paper your everyday blueberry muffins.
ingr
ingredients. Serve immediately
with more blue cheese dressing
Bonus: They’re deliciously
t side.
on the moist inside!
Kitchen Tip
Kit
To ccheck the temperature of the recipes by carolyn lim chua,
oil, try this trick: Put a bamboo claire Tansey and Victoria Walsh
ske
skewer or wooden chopstick into photography by John cullen
food styling by David Grenier
the oil, making sure it touches
the bottom of the pot. If the
streusel-crunch
blueberry muffins prop styling by Jane Hardin
Easiest Roast
fizzes up gently around the
oil fi Turkey & Gravy
cho
chopstick, it’s ready to go. page 254
chatelaine.com 239 176

17 chatelaine.com
chatelaine.com 213 222 chatelaine.com
FIND CHATELAINE EVERYWHERE!

Read, share & connect anytime. SUBSCRIBE TODAY! CHATELAINE.COM/ORDER
DINNER IN 30
contents 6 SOUPS & SALADS

18 CHICKEN
COVER, JODI PUDGE. THIS PAGE, ANGUS FERGUSSON; MICHAEL ALBERSTAT.
34 MEAT
50 SEAFOOD
64 VEGETARIAN
76 PASTA
Plus
88 3 WAYS WITH PRODUCE
106 10-MINUTE GOURMET
over 350
entertaining ideas
EVERY YEAR
Kate Middleton & Prince William
The Royal Romance
The Courtship, the Wedding & the Shadow of Diana
slimming one fab idea
secrets 6 new
looks
* No-Gym Workout For anY
* The Sleep Diet room!
* Smart Treats
entertaining
snappy
cocktails
Make a classic kir royale by Find Your
Perfect
adding a tablespoon of cassis
to each glass of bubbly.
chocolate
< cupcakes
Jeans
that make you
healthier
p. 140
p. 118
Change
menu
Fennel with Creamy
Your Life
Mozzarella
Sugar-Crusted Pork Loin
Polenta with Parmesan
Grilled Asparagus
Sweet Peppers with
in 30 Days
Garlic-Herb Oil
Raspberry Cream Tart
A Step-by-Step Guide to Finding

Real Balance & Boosting Your Health
menu
Croissant Sticky-Bun
Bread Pudding
>
Delicious
Christmas Peameal Bacon
elegant Citrus Salad
La
Clementine Sparkle al
>
you caN reach your GoalS!

Superfoods
chatelaine.com 243
IT Worked For TheSe WomeN
Feeling Good Never

Tasted So Great!
TER CREDIT TK

Read, share & connect anytime. SUBSCRIBE TODAY! CHATELAINE.COM/ORDER
OF APPROV
AL
AL
SE
SIN
Triple-Tested
C E 1 9 28
The reason Chatelaine

recipes work every time:
dinner in 30
The Chatelaine Kitchen whether you love to cook or you just
We test every recipe in our love to eat, the “What’s for dinner?” question
in-house kitchen at least
three times (sometimes is a daily conundrum. And coming up with
more!) to make sure it’s ideas that are both healthy and satisfying
delicious and foolproof.
We also make sure it’s easy is the ultimate challenge. Not anymore.
to follow and to shop for.
It is our mission to make your supper hour
External Experts easier and more delicious by offering you the
Our professional testers
weigh all the ingredients for very best from our recipe box of fast and fresh,
nutritional analysis, verify market-to-table meal ideas. This book is full
how long the recipe takes
to cook and check if it can of mouth-watering recipes — many of them
be made ahead. We re-taste
and adjust as needed.
perfect for your next dinner party — all ready
to eat in less time than it takes to order in.
Home-Test Approved
To confirm results in Tonight, dinner’s on us!
different kitchens, some Love,
recipes are also tested
at home — by us or by you.
The Chatelaine
mASTERFILE
Kitchen
Sign up to be a home tester:
> [email protected]
lentil, kale & sausage soup cilantro-lime chicken
soup classic tom yum soup with chicken & shrimp
chicken miso noodle soup middle eastern
salad baby greens with chicken & spring
vegetables apple-fennel salad with prosciutto
& walnuts sesame-ginger tofu & vegetables
baked goat cheese & apple salad
TKTKTKTK TKTKTKTK
chatelaine.com
soups &
salads
dinner in 30 7
soups & salads
chatelaine.com
lentil, kale &
sausage soup
10 min prep | 35 min ToTal
2 tbsp olive oil

2 italian sausages
1 large onion, finely
chopped
1 leek (white part
only), sliced
3 carrots, diced
2 garlic cloves,
minced
156-ml can tomato paste
1 tsp ground coriander
1 tsp salt
8 cups chopped kale
leaves, about 1
small bunch
540-ml can lentils, rinsed
and drained
grated parmesan
(optional)
Heat a large, wide saucepan over

medium. add oil, then sausages. Turn
sausages occasionally until they lose Substitution tips:
their pink colour, 4 to 6 min. remove use any hearty
to a plate. add onion, leek, carrots and greens, such as
garlic to pan. cook until onion starts chard, in place of
to soften, about 3 min. Thinly slice kale. any canned
sausages. Stir in sausages and any beans also work
juices, tomato paste, coriander and in place of lentils;
salt. continue to cook, stirring just be sure to rinse
frequently, until flavour develops, them very well first.
5 more min. pour in 4 cups water.
Bring to a boil. Stir in kale and reduce
heat to medium. cover and gently boil,
stirring occasionally, until kale is
tender, 5 to 7 min. Stir in lentils. If
soup is too thick, stir in more water.
ladle soup into bowls. Sprinkle with
parmesan. Serve immediately.
SeRVeS 6 | 308 calories, 16 g protein,
36 g carbs, 13 g fat, 8 g fibre, 857 mg
john cullen
sodium, per serving. excellent source

of vitamin a.
dinner in 30 9
soups & salads
classic tom yum

soup with chicken
& shrimp
900-ml chicken broth

400-ml can regular coconut milk
1/2 tsp granulated sugar
1 tsp hot chili-garlic sauce
2 to 3 kaffir lime leaves
1 skinless, boneless chicken
breast, cut into thin
bite-sized strips
227-g pkg sliced mushrooms
1 ripe tomato, chopped
1/2 454-g pkg medium shrimp, peeled
2 tbsp lime juice
cilantro-lime chicken soup 2 tbsp
1/4 cup
fish sauce
finely chopped cilantro

cOmbine broth and coconut milk in
a large saucepan and set over medium
1 tbsp vegetable oil Heat a very large, wide pot over
heat. Whisk in sugar and chili-garlic
1 6 -in. tortilla, cut medium. add 2 tsp oil. add tortilla
into bite-sized sauce. add lime leaves. cover and
strips. cook, stirring frequently,
strips bring to a boil.
until toasted, 2 to 3 min. remove
1 leek, thinly sliced to a plate. add remaining oil to add chicken, mushrooms, tomato
2 peppers, chopped same pot. add leek. cook, stirring and shrimp. cook, stirring occasionally,
2 celery stalks, frequently, until leek softens until chicken is cooked through,
chopped
slightly, 1 min. add peppers and about 5 min.
3 garlic cloves,
minced celery. cook until vegetables begin
StiR lime juice, fish sauce and cilantro
1 tbsp dried oregano to caramelize, about 12 min. add
into soup. Spoon into bowls.
1/4 tsp hot red chili flakes garlic and cook 1 min. Stir in 3 cups
1/4 tsp nutmeg water and spices. Bring to a boil. SeRVeS 6 | 228 calories, 17 g protein,
1 cube chicken bouillon Stir in bouillon cube until dissolved. 7 g carbs, 17 g fat, 2 g fibre, 1,245 mg
2 skinless, boneless add chicken. reduce heat and sodium, per serving. Good source
chicken breasts simmer until chicken is cooked of magnesium.
1 cup frozen corn niblets through, about 6 min.
1 tsp lime juice
RemOVe chicken. Shred into strips.
1/2 cup coarsely chopped
add to soup. Stir in corn, juice and Substitution tips: can’t find lime
cilantro
cilantro. Serve with tortilla strips. leaves? Substitute 1/2 tsp lime zest. use
a 90-g pkg of enoki mushrooms instead
of regular sliced mushrooms. Stir in
mIchael Graydon

with cilantro at the end of cooking.
sodium, per serving.
chatelaine.com
john cullen
dinner in 30 11
soups & salads
middle eastern
salad
1 pita, preferably
whole wheat, split
in half
1 tsp cumin
1 cup marinated
artichoke hearts,
drained
3 ripe plum
tomatoes, chopped
1 red pepper, chopped
3/4 cup crumbled feta
1/4 cup pitted kalamata
olives, chopped
chicken miso noodle soup 1/4 cup chopped fresh

mint or basil
1 tbsp lemon juice
15 min prep | 25 min ToTal 2 tbsp olive oil
1 garlic clove,
500-g pkg ground Fill a large pot with water and minced
chicken bring to a boil over high. cook
1 carrot, grated noodles following package direc- bRuSH both sides of pita with vegetable
1/2 cup white miso tions until al dente, 8 to 12 min. oil and sprinkle with 1/2 tsp cumin.
paste crisp in a toaster oven or preheated
2 tsp finely grated 450F oven, 2 to 4 min.
bRinG 4 cups water to a boil in a
fresh ginger
pot over medium-high. Stir chicken
1 tsp garlic powder Slice artichokes into quarters. Stir
with carrot, 1 tbsp miso paste, ginger,
1 tbsp cornstarch with tomatoes and pepper in a large
garlic powder and cornstarch in
2 200-g pkgs udon noodles bowl. add feta, olives and mint. Tear
a large bowl. roll into 3 logs about
1/2 cup chopped pita into bite-sized pieces and stir in.
cilantro 1 in. thick. cut into 1-in. pieces. pat
each piece into a meatball shape, wHiSk oil, lemon juice, garlic and
then drop into boiling water. add remaining cumin together in a small
udon. reduce heat to medium. Boil bowl. drizzle over salad and toss.
Shopping tip: udon are
gently until meatballs are cooked,
thick white noodles used in SeRVeS 6 | 190 calories, 6 g protein,
about 5 min.
japanese cooking. look for 13 g carbs, 14 g fat, 4 g fibre, 478 mg
them in the asian section Place remaining miso in a small sodium, per serving.
of the supermarket. or use bowl and whisk in a ladleful of boiling
200 g medium rice noodles soup. remove pot from heat and stir
instead — just soak them in in miso mixture and cilantro. make-ahead tip: This salad gets
hot water for 5 min before better as it sits. let stand up to
adding to the soup. 2 hours before serving.
GeorGe WhITeSIde
47 g carbs, 12 g fat, 2 g fibre, 1,308

mg sodium, per serving. Good
source of vitamin a.
chatelaine.com
yvonne duIvenvoorden
dinner in 30
13
soups & salads
apple-fennel salad
with prosciutto
& walnuts
4 leaves green leaf lettuce,

washed and dried
1 granny smith apples, sliced
crosswise into 1/8-in. round
slices
1/4 english cucumber,
sliced crosswise into
1/8-in. round slices
4 slices prosciutto, halved

1/2 small fennel bulb, sliced
lengthwise into 1/8-in. slices
1/4 cup candied walnuts
baby greens with chicken & spring dReSSinG
Vegetables 1/4 cup buttermilk
1 tbsp cider vinegar
1 tbsp light mayonnaise
diVide lettuce among 4 plates.
1 tbsp olive oil Heat a non-stick frying pan over Stack a tower on each bed of lettuce,
2 skinless, medium-high. add 1 tbsp oil, then alternating slices of apple, cucumber,
boneless chicken. cook until golden-brown, prosciutto and fennel. Sprinkle
chicken breasts,
2 to 3 min per side. remove to walnuts around plate.
sliced 1/4 in. thick
1/2 bunch
a plate and loosely cover to keep
asparagus wHiSk buttermilk with vinegar and
spears, trimmed, warm. discard oil in pan, then
partially fill with water. Bring to mayonnaise in a small bowl until
about 160 g
a boil over medium-high. add combined. Season with fresh pepper.
8 cups baby romaine
asparagus and cook until tender- drizzle over salads just before serving.
1 cup watercress
1/2 cup radishes, crisp, 2 min. drain and immediately SeRVeS 4 | 152 calories, 7 g protein,
trimmed and rinse with cold water. pat dry. 15 g carbs, 8 g fat, 3 g fibre, 337 mg
halved divide romaine, watercress, chicken,
1/2 cup
red grapes, asparagus, radishes, grapes and
halved
cheese among 4 plates.
16 mini bocconcini
cheeses wHiSk dressing ingredients together. ingredient tip: To make candied
dReSSinG drizzle over salads. walnuts, toast 1/4 cup chopped walnuts
2 tbsp olive oil in a non-stick pan over medium for
2 tbsp white-wine 2 min. Sprinkle with 1 1/2 tsp granulated
14 g carbs, 15 g fat, 4 g fibre,
vinegar sugar. Stir constantly until sugar is
99 mg sodium, per serving.
mIchael alBerSTaT
2 tbsp finely chopped melted, about 3 more min. Transfer to

fresh tarragon a parchment-lined baking sheet to cool.
2 tsp honey
1 tsp dijon mustard
chatelaine.com
TKTKTKTKTKTKTKTKTKTKTKTKTK
dinner in 30
15
soups & salads
baked goat cheese

& apple salad
2 slices bread, cubed

3 tbsp red-wine vinegar
1/2 tsp dried oregano leaves
1 egg
1 cup sliced almonds,
coarsely chopped
300-g pkg goat cheese, cut
into 9 rounds
142-g pkg mixed greens
540-ml can chickpeas, rinsed
and drained
1 unpeeled apple, julienned
1 tbsp dijon mustard
1 1/2 tsp honey
sesame-ginger tofu & Vegetables 1/4 cup
1/8 tsp
olive oil
salt
PReHeat oven to 375F. line a large
454-g pkg medium tofu, aRRanGe tofu, onions, cucumber rimmed baking sheet with foil. Spray
thickly sliced and carrot on a platter. Toast sesame with oil. Toss bread with 1 tbsp vinegar
2 green onions, seeds until lightly golden in a small and oregano. arrange on one side of
thinly sliced foil. Beat egg in a shallow dish. place
frying pan set over medium. add to
1 cucumber, sliced almonds in another shallow dish. dip
a small bowl. Stir in maple syrup,
into thin sticks cheese rounds in egg, then in almonds,
rice vinegar, ginger and sesame oil.
1 carrot, sliced until coated. place cheese rounds on
into thin sticks drizzle over tofu.
the other side of foil. Bake in centre
1 tbsp sesame seeds Heat vegetable oil in a large of oven until bread cubes are toasted
2 tbsp maple syrup frying pan set over medium. Stir and cheese is warm, 7 to 9 min.
2 tbsp rice vinegar in garlic and stir constantly for
(preferably tOSS greens with chickpeas and apple
1 min. Gradually add spinach. cook,
low-sodium and
stirring frequently, until wilted. in a large bowl. Whisk remaining
sugar-free)
Stir in soy sauce. Serve with tofu. vinegar with dijon, honey, oil and salt.
1 tbsp grated ginger
Season with fresh pepper. drizzle over
2 tsp dark sesame oil SeRVeS 2 | 398 calories, 26 g protein, salad mixture and stir to coat, then
1 tsp vegetable oil 38 g carbs, 20 g fat, 9 g fibre, 349 mg distribute among 3 plates. Scatter with
2 cloves garlic, sodium, per serving.
minced croutons and lay 3 warm cheese rounds
10 cups baby spinach on each plate. Serve immediately.
2 tsp low-sodium soy SeRVeS 3 | 888 calories, 36 g protein,
sauce
61 g carbs, 58 g fat, 12 g fibre, 1,057
mg sodium, per serving. excellent
source of folate.
john cullen
chatelaine.com
mIchael alBerSTaT
dinner in 30
17
lemon chicken with bok choy kung pao chicken
chicken on cilantro-ginger noodles
cinnamon chicken with butternut squash
ginger chicken stir-fry with 2 greens
red-curry-peanut noodles herbed chicken with
mint-pepper salsa chicken & dumplings bbq
chicken with piri piri sauce stuffed greek chicken
chicken, mango & brie quesadillas easy chicken
tostadas chicken tortilla lasagna
chatelaine.com
chicken
dinner in 30 19
chicken
chatelaine.com
lemon chicken
with bok choy
10 min prep | 25 min total
zest of one lemon

1/2 tsp ground coriander
1/2 tsp chili flakes (optional)
1/4 tsp salt
4 skinless, boneless
chicken breasts
1/2 cup low-sodium chicken broth
3 tbsp lemon juice
1 tbsp dark sesame oil
1 garlic clove, minced
1 tbsp cornstarch
2 tsp soy sauce
500 g baby bok choy
(about 8), quartered
asian
feast
COmBinE lemon zest with coriander,
chili flakes and salt in a medium bowl.
add chicken and turn to coat.
HEAT a large frying pan over medium- menu
high. Spray well with oil. add chicken tangy carrot &
and sauté until golden, 4 min per side. cucumber salad
Stir in broth, lemon juice, sesame oil p 91
and garlic. Bring to a boil, then reduce lemon chicken

heat to medium-low. Cover and simmer, with bok choy
turning chicken occasionally, until left
springy when pressed, 4 to 8 min. melon slices with

COmBinE cornstarch with soy and 1 tbsp ginger syrup
water in a small bowl. remove chicken
to a platter and cover loosely with foil Ginger Syrup
to keep warm. gently boil 1/4 cup
sugar, 1/4 cup water
inCREASE heat to medium-high. Stir in
and 4 slices ginger
bok choy. Stir often until tender-crisp,
in a small saucepan
3 to 4 min. remove to platter with over medium until
chicken. Whisk cornstarch mixture into syrupy, 7 min.
broth in pan. Stir constantly until sauce discard ginger. cool
thickens, 1 min. pour over chicken. syrup before using.
SERvES 4 | 236 calories, 34 g protein,
michael graydon

dinner in 30 21
chicken
chicken on cilantro-
ginger noodles
1/3 of pkg rice-stick noodles,
at least 1/4-in. thick
200 g snow peas, trimmed
3 tbsp white-wine vinegar
2 tbsp grated fresh ginger
1 tbsp granulated sugar
1 tsp dijon mustard
1/4 tsp salt
3 tbsp vegetable oil
1/2 english cucumber, thinly
sliced into half moons
6 small radishes, sliced into
thin rounds
1 ripe mango, peeled and sliced
kung pao chicken 1 cup
into bite-sized strips
coarsely chopped cilantro
4 thin chicken or turkey cutlets,
10 min prep | 16 min total about 375 g
sesame seeds (optional)
2 tbsp soy sauce STiR 1 tbsp soy with 1 tbsp sherry,
2 tbsp dry sherry ginger and sesame oil in a medium SOAK noodles by covering with boiling
1 tbsp minced fresh bowl. Stir in chicken, then cornstarch. water in a large bowl. let stand until
ginger Set aside. Stir remaining soy and tender, stirring often, 5 to 10 min. add
2 tsp dark sesame oil sherry with sugar and chili-garlic snow peas for the last 2 min of soaking.
2 skinless, boneless sauce in a small bowl.
chicken breasts, WHiSK vinegar with ginger, sesame oil,
cut into bite-sized HEAT non-stick frying pan over sugar, Dijon and 1/8 tsp salt in a medium
pieces medium-high. add oil, then marinated bowl. Whisk in 2 tbsp vegetable oil.
1 1/2 tsp cornstarch chicken. Stir-fry chicken until almost
1 tsp granulated sugar COmBinE cucumber, radishes, mango
no pink remains, 3 to 5 min. add
1 tbsp hot chili-garlic and cilantro in a large bowl. Drain
pepper and cook until it starts to
sauce noodles and peas and add. Drizzle
soften, about 2 min. pour soy-sherry
1 tbsp vegetable oil with 3/4 of the dressing and toss to coat.
mixture over chicken and peppers.
1 red pepper,
chopped
add onions and peanuts. Stir until HEAT a large frying pan over medium.
2 green onions,
peanuts are heated through, 1 to 2 add remaining oil. Sprinkle chicken
thinly sliced min. remove from heat. Serve over with remaining salt. Season with pepper.
1/2 cup raw, unsalted steamed rice. Sauté until golden and springy when
peanuts pressed, 6 to 8 min. Slice into strips.
SERvES 4 | 264 calories 21 g protein,
arrange noodle mixture on plates. top
with chicken and drizzle with remaining
Substitution Tip: Use raw, dressing. Sprinkle with sesame seeds.
of vitamin C.
unsalted cashews in place SERvES 4 | 433 calories, 23 g protein,
jim norton
of peanuts. 50 g carbs, 16 g fat, 4 g fibre, 94 mg

chatelaine.com
CHiCKEn
kitchen secrets
> Chicken thighs have
more flavour and
are a bit higher in
fat and calories than
chicken breasts.
thighs also tend to
be less expensive.
> thighs and
breasts are inter-
changeable in most
recipes, depending
on your taste.
yvonne duivenvoorden
dinner in 30 23
chicken
ginger chicken
stir-fry with 2
greens
3 tbsp teriyaki sauce

4 tsp cornstarch
1 tsp grated fresh ginger
1 minced garlic clove
2 small skinless, boneless
chicken breasts, sliced
into strips
4 baby bok choy, sliced in
halves or quarters
4 cups lightly packed baby spinach
cinnamon chicken with STiR teriyaki with cornstarch in

small bowl until dissolved. add garlic
butternut squash and ginger.
HEAT a large frying pan or wok
10 min prep | 25 min total over medium-high. add oil, then add
chicken. Stir-fry until no longer pink,
2 skinless, boneless CuT each chicken breast into 2 cutlets. about 3 min. add 1/2 cup water, teriyaki
chicken breasts Sprinkle all over with cinnamon and mixture and bok choy. pan will be full,
1 tsp cinnamon garlic salt. but greens wilt quickly. Stir constantly
1/4 tsp garlic salt
HEAT a large non-stick frying pan until chicken is cooked through, 3 to
2 tsp vegetable oil
over medium-high. add oil. Cook 4 min. Stir in spinach. Serve over rice
1/2 cup chicken broth,
chicken until springy when pressed, or noodles if desired.
preferably
sodium-reduced 3 to 4 min per side, then remove to SERvES 3 | 198 calories, 27 g protein,
400-g pkg cubed butternut a plate. loosely cover with foil. 9 g carbs, 6 g fat, 2 g fibre, 732 mg
squash, about 3
POuR broth into frying pan. add sodium, per serving.
cups
1 green onion, thinly squash. reduce heat and simmer,
sliced covered, stirring occasionally,
until squash is tender, 8 to 10 min. Stir-Fry Secrets: Have all the
ingredients prepped and measured
Add onion during the last minute
Substitution Tip: before turning on the heat. Because
of cooking. Using a potato masher,
Use peeled, cubed sweet stir-frying happens so quickly, advance
coarsely mash squash, adding more
potatoes instead of prep makes all the difference for a
broth if you like a creamier texture.
squash. the cooking time successful dish!
Divide between plates and top
is about the same. with chicken.
george WHiteSiDe
SERvES 4 | 292 calories,

33 g protein, 7 g fat, 26 g carbs, 5 g
fibre, 379 mg sodium, per serving.
chatelaine.com
yvonne DUivenvoorDen
dinner in 30
25
chicken
herbed chicken
with mint-pepper
salsa
2 tbsp olive oil

2 red peppers, chopped
12 skinless, boneless chicken
thighs, excess fat trimmed
1/2 tsp salt
2 tsp dijon mustard
2 tbsp lemon juice
1 tsp lemon zest
1/4 cup chopped fresh mint
HEAT a large frying pan, preferably

non-stick, over medium-high. add 1 tsp
red-curry-peanut noodles oil, then peppers. Stir-fry until peppers
soften, about 2 min. transfer peppers
20 min prep | 20 min total to a plate. Set aside. Season chicken
with salt and fresh pepper. add 1 tbsp
oil to same pan, then chicken. Do not
1/2 500-g pkg spaghetti COOK pasta according to package
crowd pan. Work in batches if neces-
1 head broccoli, directions, 8 to 10 min. add broccoli
cut into sary. Cook chicken until lightly golden,
to pasta water for last minute of
bite-sized 3 to 4 min per side. transfer to a plate.
cooking. reserve 1/2 cup pasta water.
pieces
1/3 cup
Whisk peanut butter with 1/4 cup water, RETuRn chicken and any juices to pan.
peanut butter,
preferably curry paste, soy and honey in a add 1/2 cup water. With a wooden spoon,
natural medium bowl (don’t worry if it’s scrape up and stir in any brown bits
3 tbsp thai red-curry lumpy — it will melt when cooked). from pan bottom. reduce heat to
paste medium-low. Cover and simmer until
HEAT a large, non-stick frying pan
3 tbsp soy sauce chicken feels springy when pressed,
over medium-high. add oil, then onion
2 tbsp honey 4 to 6 min. transfer chicken to a platter
and chicken. Stir-fry until chicken is no
1 tbsp vegetable oil and keep warm. increase heat to high.
longer pink, 4 min. add peanut-butter
1 red onion, Boil sauce until reduced, about 5 min.
thinly sliced mixture and reduce heat to medium.
pour sauce over chicken.
2 skinless, Stir frequently until chicken is cooked,
boneless about 2 min. add reserved pasta WHiSK remaining oil with Dijon, lemon
chicken water to sauce. juice and zest in a large bowl. Stir in
breasts, cut
peppers and mint until combined.
into thin strips dRAin pasta and broccoli, then return
Serve with chicken and french fries.
to pasta pot. Stir in chicken mixture
until combined. Serve with chopped SERvES 4 | 300 calories, 34 g protein,
peanuts if desired. 5 g carbs, 16 g fat, 1 g fibre, 470 mg
miCHael alBerStat

chatelaine.com
CHiCKEn
leftover secrets
> 5-min Burritos
Chop cooked chicken
and stir with onions
and peppers. roll in
tortillas with cheese,
refried beans and
sour cream.
> Spicy Salad
Shred cooked chicken
and mix with pickled
jalapenos and lemon
vinaigrette. Serve on
Boston lettuce.
john cullen
dinner in 30 27
chicken
bbq chicken with

piri piri sauce
5 garlic cloves, cut in half

1 sweet red pepper,
coarsely chopped
1 unseeded jalapeno pepper,
coarsely chopped
1/2 cup olive oil
2 tbsp white, cider or
red-wine vinegar
1 tsp salt
1/2 tsp hot red chili flakes
4 skinless, boneless
chicken breasts
COmBinE garlic and peppers in

chicken & dumplings a large saucepan set over medium.
add oil, vinegar, salt and chili flakes.
10 min prep | 40 min total Stir often until peppers sizzle and
soften, 4 min. let cool 10 min. pour
into a food processor or blender and
3 tbsp unsalted butter mELT butter in a large pot set over
pulse until puréed.
8 skinless, boneless medium. Sprinkle chicken with salt. add
chicken thighs to pot in 2 batches. Cook until golden, PREHEAT barbecue to medium. place
3/4 tsp salt 2 min per side . remove to a plate. chicken in a large bowl. pour in 1/3 cup
1 large onion, sauce and turn to evenly coat. Cover
chopped Add onion and mushrooms to pot.
and refrigerate remaining sauce up to
227-g pkg sliced mushrooms Cook until onion softens, about 3 min.
1 week. oil grill and barbecue chicken,
1 tbsp garlic powder Sprinkle with garlic powder and dill.
covered, 6 min, then brush on any sauce
1/4 cup chopped fresh dill add carrots, celery and bay leaves.
dillweed
left in bowl. turn chicken and continue
return chicken and any juices to the pot
2 medium carrots,
to barbecue, covered, until chicken
along with 2 cups water. Bring to a boil.
sliced feels springy when pressed, 6 to 8 min.
Using a wooden spoon, scrape up and
2 celery stalks, stir in any brown bits from pan bottom. SERvES 4 | 210 calories, 31 g protein,
diced
reduce heat. Simmer, covered, 5 min. 1 g carbs, 9 g fat, 211 mg sodium,
2 bay leaves
per serving.
COmBinE flour with parsley, baking pow-
dumPLinGS
der and salt in a bowl. Stir in milk. When
1 cup all-purpose flour
chicken has simmered 5 min, drop
1 tbsp chopped parsley
batter in 8 equal portions over stew. Bring it indoors: no barbecue? Use
2 tsp baking powder
Cover and continue simmering until an electric grilling machine instead.
1/8 tsp salt
dough rises and cooks through, about preheat to medium-high. place chicken
3/4 cup milk
15 more min. on grill. Discard any sauce left in bowl.
grill with lid closed until chicken is
springy when pressed, 6 to 8 min.
ryan SzUlC

chatelaine.com
yvonne DUivenvoorDen
dinner in 30
29
chicken
chicken, mango
& brie quesadillas
1/2 deli-cooked chicken,
about 2 1/2 cups
2 tsp vegetable oil
4 large flour tortillas
1 mango, peeled and sliced
125 g brie, about 1 cup diced
1/4 cup chopped cilantro
3 tbsp finely chopped pickled
jalapeno slices, patted dry
diP
1/2 cup regular sour cream
2 tsp lime zest
2 tsp lime juice
stuffed greek chicken SHREd chicken into thin strips.
10 min prep | 30 min total SET a large non-stick frying pan

over medium. Brush with oil. lay a
1/2 cup crumbled feta PREHEAT barbecue to medium.
tortilla in frying pan. Scatter 1/4 portion
cheese mash cheese with roasted pepper each of chicken, mango, brie, cilantro
1/4 cup chopped, roasted in a bowl. Stir in onions. Working with and jalapeno over half of tortilla.
red pepper 1 breast at a time, make a horizontal Fold tortilla to enclose filling. Cook
2 green onions, cut about 2 1/2 in. long and 1 1/2 in. deep until underside is golden, about 2 min.
thinly sliced then flip and continue until other
in thickest part to form a pocket.
4 large skinless, side is golden, about 2 more min.
boneless chicken gently open and stuff in cheese
mixture, pushing as close to centre repeat with remaining tortillas and
breasts
of breast as possible. Wet inside filling ingredients.
toothpicks
(optional) edges of opening and press down STiR sour cream with lime zest and
1 tsp dried oregano to seal. insert toothpicks through juice in a small bowl. Slice each
leaves edge opening to hold together. quesadilla into 4 wedges and serve
1 tsp garlic salt
LiGHTLY OiL outside of chicken and
with sour cream dip.
lemon juice
(optional) generously sprinkle with seasonings. SERvES 4 | 441 calories, 24 g protein,
oil grill, then barbecue chicken, with 37 g carbs, 23 g fat, 2 g fibre, 859 mg
lid closed, until cooked through and sodium, per serving.
Prep Tip: Soak toothpicks springy, 8 to 10 min per side. Squeeze
and skewers used in grilling lemon juice overtop before serving.
recipes in water for 20 min.
SERvES 4 | 241 calories, 41 g protein, Prep Tip: Keep cooked quesadillas warm
yvonne DUvenvoorDen
this prevents the wood

3 g carbs, 7 g fat, 1 g fibre, 615 mg in a 350F oven while making the others.
from burning.
chatelaine.com
CHiCKEn
grilling secrets
> Skin-on, bone-in
chicken pieces deliver
the most delicious
and moist results.
grill over medium-low
with the lid closed.
> Brush chicken with
marinade during
grilling but stop at
least 10 min before
cooking is done to
allow the marinade
to fully cook.
joHn CUllen
dinner in 30 31
chicken
chicken tortilla
lasagna
1 tsp olive oil

500 g ground chicken or turkey
1 small onion, finely diced
227-g pkg sliced button mushrooms,
chopped
1/2 tsp dried oregano
1/2 tsp dried basil
398-ml can tomato sauce
2 tsp brown sugar
3 10-in. flour tortillas
1/2 142-g clamshell of baby spinach,
about 4 cups
2 cups shredded mozzarella-
cheddar cheese mix
easy chicken tostadas
PREHEAT oven to 350F. lightly spray
15 min prep | 20 min total a 9-in. pie plate with oil.
HEAT a non-stick frying pan over
3 tbsp lemon juice PREHEAT oven to 400F. Stir lemon
medium. add oil, then chicken. Cook,
1/4 tsp salt juice with salt in a small bowl. Keep stirring often to break up meat, until no
1 cup frozen corn, corn, tomatoes, avocado and onion pink remains, about 3 min. add onion,
thawed in separate bowls. Drizzle lemon juice garlic, mushrooms and herbs. Cook
2 tomatoes, diced mixture over each ingredient in bowls until onion is soft, about 3 min. Stir in
1 avocado, diced and stir to mix. Stir sour cream with tomato sauce and brown sugar. gently
1 small onion, finely chipotle in a small bowl. remove
diced boil until sauce reduces slightly, 5 min.
chicken from bones and coarsely
1/2 cup sour cream
slice, discarding skin. ASSEmBLE lasagna by placing a tortilla
1 chipotle (packed on the bottom of prepared pie plate.
in adobo sauce), SPRAY both sides of tortillas lightly
finely chopped Spread 1 1/3 cups sauce in an even layer
with oil. place on 2 large baking over tortilla. Scatter 1 1/3 cups spinach,
1 rotisserie chicken, sheets. toast, flipping tortillas and
still warm then 2/3 cup of cheese mix overtop,
rotating pans, until warmed and crisp, pressing down gently on the tortilla
6 small tortillas
4 to 6 min. Bring everything to the as you layer. repeat with remaining
cooking spray
table and assemble at will. garnish tortillas, sauce, spinach and cheese.
cilantro (optional)
with cilantro. (the spinach will cook down.)
BAKE in centre of oven, uncovered,
46 g carbs, 27 g fat, 7 g fibre, 1017 mg until cheese is melted, about 20 min.
sodium, per serving. let stand for 5 min before serving.
miCHael grayDon
SERvES 6 | 414 calories, 30 g protein

Prep Tip: Combine toppings in one 30 g carbs, 20 g fat, 4 g fibre, 839 mg
large bowl or keep them separate for sodium, per serving. excellent source
picky eaters. of calcium.
chatelaine.com
ryan SzUlC
dinner in 30 33
BarBecued SteakS with argentinean SalSa Korean
Beef Bulgogi criSpy pork chopS with Sauteéd
appleS ginger Mojito PorK glazed rack of lamB
with Shallot gravy & BaBy potatoeS Saucy
eggPlant & PorK Stir-fry ham & cheeSe frittata
chunKy chiPotle-PorK chili wilted Spinach Salad
with chipotle pork laMB KoftaS with tzatziKi
Smoky white-Bean chili uPSide-down ShePherd’S Pie
SeSame-ginger Steak & noodle Salad
TKTKTKTK TKTKTKTK
chatelaine.com
dinner in 30
35
meat
meat
chatelaine.com
Barbecued Steaks
with argentinean Salsa
20 min prep | 30 Min ToTal
1 cup coarsely chopped fresh

cilantro
1/2 cup coarsely chopped fresh
parsley
3 green onions, chopped
2 shallots, chopped
1/2 jalapeno, seeded and chopped
1 tbsp dried oregano
1/4 tsp salt
3/4 cup olive oil plus more for drizzling
1/4 cup red wine vinegar
6 sirloin steaks, at least 1 in. thick
1/4 tsp salt
WHiRL cilantro, parsley, onions, shallots,

jalapeno, oregano and salt in a food processor.
With motor running, slowly pour in oil and dinner
vinegar at the same time. Sauce should
be chunky.
party
PREHEAT barbecue to medium-high. Drizzle menu
steaks with oil. Sprinkle both sides of steaks
with salt. Season with pepper. oil grill and middle eastern
barbecue steaks, uncovered, 3 to 4 min per
Salad
p 12
side for medium-rare. Serve with cilantro salsa.
Barbecued
SERVES 6 | 634 calories, 60 g protein, Steaks with
3 g carbs, 42 g fat, 1 g fibre, 223 mg sodium, argentinean
per serving. Salsa
left
frizzled potatoes Sliced

Strawberries
Fill a large pot with enough oil to come 3/4 in. drizzled with
up the side. Heat over medium. Cut 1 large, aged Balsamic
peeled russet potato into matchsticks using vinegar
a mandolin. place sliced potatoes in a bowl
of cold water. When oil is hot, dry a small
handful of potatoes using paper towels, then
toss with 1/2 tsp all-purpose flour. Carefully
yvonne DuivenvoorDen
drop potatoes into the pot. Cook, stirring

constantly, until golden-brown, 3 to 5 min.
remove to a paper towel-lined plate. Sprinkle
with salt. repeat with remaining potatoes.
dinner in 30 37
meat
crispy pork chops
with Sauteéd apples
1/2 cup panko bread crumbs
2 tbsp indian curry paste, preferably
medium
4 boneless centre-cut pork
chops, each about 3/4 in. thick
1/4 tsp salt
1 tsp vegetable oil
1 onion, sliced into thin rounds
2 crisp red apples, unpeeled,
cored and sliced in thin rounds
1/4 cup apple jelly
PREHEAT oven to 425F. place a rack on

a large rimmed baking sheet. Spray rack
with oil. place panko in a shallow dish.
korean Beef Bulgogi Stir curry paste with Dijon in a small
bowl. Sprinkle pork chops with salt.
15 min prep | 20 Min ToTal Spread Dijon mixture on both sides
of chops. Then coat all over with panko,
1/3 cup soy sauce STiR soy, honey, sesame oil, garlic pressing so crumbs adhere. place on
2 tbsp honey in a large bowl. Season with pepper. rack. For a crispier coating, spritz
2 tbsp dark sesame oil Stir in steak strips until well coated. chops with cooking spray.
4 garlic cloves, Set aside. BAKE in centre of oven, without
minced
HEAT a large frying pan over medium. turning, until coating is golden and
500 g sirloin tip fast-fry
steaks, cut into add 1 tbsp vegetable oil. add cabbage crispy, 20 to 25 min.
1/4-in. thick strips
and 2 tbsp water. Stir-fry until soft, HEAT a frying pan over medium.
2 tbsp vegetable oil about 3 min. add onions for the last min add oil, then onion. Cook for 1 min.
1/2 Savoy cabbage, of cooking. Transfer to a large platter. add apples and 1/4 cup water. reduce
thickly sliced,
about 8 cups incREASE heat to medium-high. heat to medium-low and simmer,
4 green onions, add remaining vegetable oil to same covered, until apples are tender, 7 to 8
sliced into pan. remove meat from soy mixture more min. add apple jelly and stir until
1 in. pieces and stir-fry until no pink remains, it melts. Divide pork and apple mixture
1 tbsp toasted sesame 3 to 4 min. Stir in any remaining soy among dinner plates. Serve with boiled
seeds baby potatoes.
mixture, cabbage and onions and
cook until heated through, about SERVES 4 | 407 calories, 32 g
1 min. Sprinkle with sesame seeds protein, 130 g carbs, 8 g fat, 3 g fibre,
miCHael grayDon; ryan SzulC
and serve over steamed rice. 483 mg sodium, per serving. excellent
SERVES 4 | 374 calories, 33 g protein, source of B12 .
22 g carbs, 18 g fat, 5 g fibre, 1,313 mg
of vitamin B6 . Shopping Tip: panko bread crumbs, a
flakier cousin to fine dry bread crumbs, are
found in the supermarket’s asian section.
chatelaine.com
dinner in 30
39
meat
glazed rack of
lamb with Shallot
gravy & Baby
potatoes
600 g baby potatoes, cut in half

1 tbsp olive oil
1/8 tsp salt
1 rack of lamb, about 8 ribs,
at room temperature
2 tbsp mango chutney
1 tbsp hoisin sauce
1 tbsp butter
3 large shallots, finely chopped
2 tbsp tomato paste
ginger mojito pork 2 tbsp worcestershire sauce
1 cup red wine
10 min prep | 35 Min ToTal 2 tbsp chopped fresh parsley
1/3 cup lime juice (about PREHEAT grill to medium. Whisk lime PREHEAT oven to 400F. line a large
4 limes) juice with honey, rum, oil, ginger and rimmed baking sheet with foil. Toss
2 tbsp honey salt in a shallow dish. using the tip of potatoes with olive oil and salt. roast
4 tsp rum a small knife, make shallow slashes in oven for 10 min, then push potatoes
1 tbsp vegetable oil all over the pork. place in lime mixture to one side and put a small rack on
1/4 tsp ground ginger and turn to evenly coat. let stand, other side of baking sheet. place lamb,
1/4 tsp salt turning occasionally, 10 min. fat-side up, on rack. Stir chutney with
1 pork tenderloin, hoisin. Spread over lamb and roast
about 625 g OiL grill. Barbecue pork, lid closed,
(alongside potatoes) in top third of oven
1/4 cup shredded fresh basting often with lime mixture for the until a thermometer inserted into centre
mint first 10 min. Turn occasionally until of meat reads 140F for medium-rare,
cooked through and an instant-read 20 to 30 min. let lamb rest at least 5
thermometer inserted into thickest min before slicing.
part of pork reads 155F, from 15 to 20
more min. remove to a cutting board. mELT butter in a wide saucepan over
let rest 5 min, then slice. Sprinkle medium. add shallots. Stir until soft,
yvonne DuivenvoorDen; miCHael alBerSTaT
with mint. 2 min. add tomato paste, Worcestershire

and red wine. Bring to a simmer. Cook
SERVES 3 | 268 calories, 34 g protein,
10 min. Drizzle over lamb and sprinkle
8 g fat, 15 g carbs, 1 g fibre, 264 mg with parsley.
Bring it indoors: roast on a foil-lined
baking sheet at 375F for 25 to 40 min.
let stand about 5 min before slicing.
chatelaine.com
dinner in 30 41
meat
ham & cheese

frittata
6 eggs
1 tsp dried oregano leaves
1 cup shredded cheddar cheese
1/2 cup diced ham steak, about 60 g
1 plum tomato, diced
1/2 yellow pepper, diced
1 large green onion, thinly sliced
PREHEAT oven to 350F. lightly oil

or spray a 9-in. pie plate. Whisk eggs
with oregano in a large bowl. Season
with fresh pepper. Stir in cheese, ham,
tomato, pepper and onion. pour into pie
Saucy eggplant & pork Stir-fry plate and evenly distribute vegetables.
BAKE in centre of oven until frittata
10 min prep | 20 Min ToTal is golden around the edges and firm
when jiggled, 25 to 30 min. Serve with
1 tsp vegetable oil HEAT a large frying pan over medium- a green salad.
1/2 500-g pkg lean ground high. add oil, then pork, garlic and
pork ginger. using a fork, break up meat and SERVES 4 | 250 calories, 20 g protein,
2 garlic cloves, cook until no pink remains, 2 to 3 min. 3 g carbs, 18 g fat, 1 g fibre, 459 mg
minced sodium, per serving. excellent source
1 tsp finely grated ADD eggplant, tofu, oyster sauce, 1 tsp of vitamin B12 .
fresh ginger chili-garlic sauce and 1/2 cup water. using
1/2 medium a wooden spoon, scrape up and stir in
eggplant, cut any brown bits from pan bottom. reduce
Easy Suppers with Eggs
into 1/2-in. dice heat to medium-low. Simmer, covered, Diner Dinner Sandwich
1/2 530-g pkg regular tofu, cut stirring occasionally, until eggplant is Serve sunny-side-up eggs on rye toast
into 1/2-in. dice
tender, 8 to 10 min. Taste, then add with thinly sliced kosher dill pickles,
2 tbsp oyster sauce
remaining chili-garlic sauce if desired. tomatoes and mayo.
1 to 2 tsp hot chili-garlic
Stir in green onion. Serve with rice.
sauce Pasta Carbonara
1 green onion, SERVES 4 | 216 calories, 17 g Toss hot linguine with beaten egg,
thinly sliced a touch of cream, salt and pepper.
protein, 8 g carbs, 13 g fat, 2 g
sliced fresh
red chilies fibre, 297 mg sodium, per serving. add cooked bacon and parsley.
for garnish good source of folate.
5-Min Meal
(optional)
Scramble eggs. roll in warm tortillas
joHn Cullen; jim norTon
with cheese, green onions and salsa.

Substitution Tip: use 2 japanese
eggplants in place of a regular
italian eggplant.
chatelaine.com
dinner in 30
43
meat
wilted Spinach
Salad with chipotle
pork
1 large pork tenderloin,

sliced in half lengthwise,
then crosswise
1 tsp vegetable oil
2 ripe, peeled peaches or
nectarines or pears, sliced
into wedges
3/4 284-g pkg baby spinach,
about 12 cups
1/4 red onion, thinly sliced
1 cup orange juice
1 tbsp chopped fresh rosemary
chunky chipotle-pork chili or 1 tsp dried rosemary,
crumbled
1/2 tsp ground cumin
10 min prep | 33 Min ToTal 1/2 tsp salt
2 tbsp vegetable or olive oil
1 tbsp vegetable oil HEAT a large saucepan over medium. 1 tbsp honey
1 onion, chopped add oil, then onion and garlic. Sprinkle 1 to 1 1/2 tsp finely minced chipotles
2 garlic cloves, with chili powder, chipotle, oregano in adobo sauce
minced and salt. Stir occasionally until onion
1 tbsp chili powder softens, about 3 min. Stir in pork. HEAT a large frying pan over medium-
1 tbsp finely chopped high. add oil, then pork. Brown on all
chipotle chilies POuR in tomatoes. using a wooden
sides, 2 to 4 min. reduce heat to
1 tsp dried oregano spoon, scrape up and stir in any brown
medium-low. Cover and cook until pork
leaves bits from pan bottom. Bring to a boil,
1/2 tsp salt
is springy when pressed, about 6 more
then reduce heat to medium-low. Cover
min. remove to a cutting board.
1 pork tenderloin, and simmer, stirring occasionally, to
cut into develop flavour, 10 to 15 min. after chili cOmBinE peaches, spinach and onion
bite-sized pieces in a very large salad bowl. Set aside.
has simmered 10 min, stir in peppers
796-ml can diced tomatoes add orange juice, rosemary, cumin
and beans. Cover and continue cooking
1 green pepper, and salt to pan. using a wooden spoon,
until beans are warmed through, about
coarsely
5 min. remove from heat. scrape up and stir in any brown bits
miCHael alBerSTaT; yvonne DuivenvoorDen
chopped
1 yellow pepper, from bottom of pan. Boil, uncovered,
SERVES 6 | 218 calories, 23 g
coarsely over high until reduced by half, about
chopped protein, 24 g carbs, 4 g fat, 7 g fibre,
5 min. Slice pork thinly. Stir oil, honey
540-ml can red kidney 669 mg sodium, per serving. excellent
and chipotles into sauce, then add
beans, rinsed source of iron.
sliced pork. Stir occasionally until
and drained
warm, about 2 min. Turn over spinach
and fruit, then toss to coat.
chatelaine.com
cHiPOTLES
kitchen secrets
> Chipotles are
smoked jalapenos.
look for them packed
in adobo sauce in the
mexican section of the
supermarket. They
come in small cans.
> Both the chipotles
and the sauce they’re

in are full of flavour
and have a smoky heat.
> Whirl the entire can
of chipotles and sauce
in the blender until
chunky. Transfer to
a mason jar and keep
refrigerated.
dinner in 30 45
meat
Smoky
white-Bean chili
1 tsp vegetable oil

450 g extra-lean ground beef
4 garlic cloves, minced
1 tbsp chili powder
1 tbsp dried oregano
3 chipotle peppers in adobo
sauce, finely chopped
1 green or red pepper or
zucchini, chopped
1 large onion, chopped
540-ml can white kidney or navy beans,
lamb koftas with tzatziki 796-ml can
drained and rinsed
diced tomatoes, preferably
without added salt
15 min prep | 25 Min ToTal 1 tbsp tomato paste
8 wooden skewers SOAK skewers in water. place an HEAT a large pot over medium-high.
1 egg oven rack in top third of oven. preheat add oil, then beef, garlic, chili powder
1/4 cup quick-cook broiler. place a rack on a large rimmed and oregano. Stir frequently with a
oatmeal baking sheet. Spray rack with oil. fork to break meat up, and cook until
1 tsp cinnamon no pink remains, 5 to 7 min.
1 tsp garlic powder WHiSK egg in a bowl. Stir in oatmeal,
3/4 tsp allspice cinnamon, garlic powder, allspice, salt STiR in remaining ingredients. Bring
1/2 tsp salt and parsley. add lamb. using a fork or to a boil, then reduce to medium-low.
1/4 cup finely chopped your hands, gently mix together. Do Cover and simmer, stirring occasionally,
parsley not overwork, or koftas will be tough. until vegetables are tender and flavours
500 g ground lamb
DiViDE meat mixture into 8 portions.
have developed, 25 to 40 min.
227-g container
Form each into a small log, about 5 in. SERVES 4 | 294 calories, 25 g protein,
tzatziki
long. Thread 1 skewer through centre 33 g carbs, 7 g fat, 9 g fibre, 350 mg
of each log. gently flatten and shape sodium, per serving.
meat firmly around skewer. place on
ingredient Tip: make your the prepared rack on baking sheet.
own tzatziki by stirring 1 1/2 cups repeat with remaining meat mixture
plain yogourt with 1/2 grated Substitution Tip: use ground pork
and skewers.
english cucumber (patted or turkey instead of beef.
BROiL 5 min, then gently turn. Continue
ryan SzulC; yvonne DuivenvoorDen
dry), 2 minced garlic cloves

and 1 tbsp snipped chives. to broil until meat feels firm to the
refrigerate until ready to use. touch, 4 to 5 more min. Serve with
tzatziki. garnish with chopped tomatoes
and parsley if desired.
of niacin.
chatelaine.com
dinner in 30
47
meat
Sesame-ginger
Steak & noodle
Salad
1/2 250g-pkg rice vermicelli
noodles
2 tsp vegetable oil
2 250-g striploin steaks,
about 1 in. thick
1/4 tsp salt
1/2 cup rice vinegar
2 tbsp granulated sugar
1 tbsp fish sauce
upside-down Shepherd’s pie 2 garlic cloves, minced
2 tbsp minced fresh ginger
10 min prep | 40 Min ToTal 1 carrot, peeled and
coarsely grated
2 cups baby spinach
6 large potatoes, PEEL potatoes and cut into quarters.
preferably yukon place in a large saucepan of water and
gold, about 1.25 kg SOAK noodles by separating and placing
set over high. Cover and bring to a boil.
500 g lean ground beef in a large bowl. Cover completely with
reduce heat and boil gently until very
1 large onion, hot water. let stand, stirring frequently,
tender, about 20 min.
chopped until tender, about 8 to 10 min.
2 garlic cloves, HEAT a large frying pan over medium-
minced HEAT a large frying pan over medium-
high. add beef, onion and garlic. using
2 cups frozen mixed high. add oil, then steaks. Cook until
a fork, break up meat and cook until it
vegetables meat gives slight resistance when
is no longer pink, 3 to 5 min. Drain off
796-ml can diced tomatoes, pressed, 3 to 4 min per side, for medium-
excess fat. Stir in mixed vegetables,
drained rare. remove from pan and let rest on a
diced tomatoes, tomato paste, italian
156-ml can tomato paste cutting board for at least 5 min. Sprinkle
seasoning and Worcestershire. Stir
1 tbsp italian seasoning steaks with salt and 1/4 tsp pepper.
occasionally until flavours develop,
1 tbsp worcestershire
sauce 8 to 10 min. WHiSK vinegar with sesame oil, sugar,
1/2 cup milk fish sauce, garlic and ginger in a large
cOmBinE milk and butter in a bowl or
3 tbsp butter bowl. assemble salad by draining
measuring cup. microwave until hot, 1 min.
1/2 cup chopped parsley noodles well. add to vinegar mixture
(optional) DRAin potatoes, then return to pot. along with carrot and spinach. Toss
1/2 cup grated cheddar mash coarsely, then gradually add milk until evenly coated. Distribute among
cheese mixture and mash until creamy. Stir in 4 plates. Thinly slice steak. Top noodles
ryan SzulC; joHn Cullen
parsley and season with fresh pepper. with steak.

Scoop onto plates. Spoon meat mixture
overtop, then sprinkle with cheese.
SERVES 4 | 708 calories, 39 g sodium, per serving.
chatelaine.com
STEAK
kitchen secrets
> To get a beautifully
caramelized steak,
preheat the pan for at
least 1 minute before
adding the steak.
> To check if your
steak is ready, touch it
firmly with your finger.
if it’s as yielding as
your cheek, it’s rare.
if it’s slightly firm, like
your chin, it’s medium,
and if it’s very firm,
like the tip of your
nose, it’s well done.
> let steaks rest at least
5 min before slicing.
dinner in 30 49
curried coconut mussels gingery fish
with tropical fruit salsa cajun shrimp
seared salmon salad with ruby grapefruit
& snow peas halibut & zucchini soft tacos
parchment-baked gremolata fish shrimp & pork
mini-burgers salmon cakes with lemony snow peas
sweet & spicy salmon with greens thai red-curry
tilapia with butternut squash fries
seared salmon & spinach salad
TKTKTKTK TKTKTKTK
chatelaine.com
dinner in 30
51
seafood
seafood
chatelaine.com
curried coconut
mussels
2 kg fresh mussels
1 red onion, sliced
2 tbsp curry powder
3 large tomatoes, chopped
398-ml can light coconut milk
1 tsp salt
1/2 cup chopped cilantro
Rinse mussels. if any are open, firmly

bistro
tap on the counter. if they do not close, dinner
discard. heat a large pot over medium.
when hot, add oil, then onion. Cook, menu
stirring occasionally until onion softens,
3 min. stir in curry powder and cook baked goat
1 min. add tomatoes, coconut milk and
cheese & apple
salad
salt. increase heat and bring to a boil, p 16
stirring often.
curried coconut
Add mussels. Cover and cook, stirring mussels
occasionally, until they open, 7 to 9 min. left
discard any mussels that don’t open, a fresh baguette
then stir in cilantro. serve mussels
in large deep bowls with crusty bread chocolate gelato
for dipping. with raspberries
& whipped cream
seRves 4 | 412 calories, 22 g protein,
Prep Tips: Mussels can have beards,

little brown fibres that poke out from
the shells. pull hard on them to remove
before cooking. Mussels are a very
good buy, usually costing only about
$2 for 250 g.
george whiTeside
dinner in 30 53
seafood
cajun shrimp
2 tbsp garlic butter or 2 tbsp butter
with 1 minced garlic clove
1 large red pepper, thinly sliced
340-g bag frozen, peeled, medium or
large cooked shrimp, thawed
1 tsp cajun seasoning
2 green onions, thinly sliced
meLT butter in a large frying pan over

medium-high. add red pepper. stir-fry
until it begins to soften, about 3 min.
Add shrimp and Cajun seasoning.
Continue to stir-fry just until
shrimp turns pink, 4 to 6 min. stir
in green onions.
gingery fish with tropical fruit 5 g carbs, 9 g fat, 1 g fibre, 344 mg
salsa sodium, per serving.
1 small mango, Combine mango, pineapple, red serving Tip: serve with rice and
peeled and pepper, cilantro, green onions, a green salad.
chopped lime juice, chili flakes and salt in
1 cup coarsely chopped a medium bowl.
pineapple, about
shrimp
1/4 of a pineapple
HeAT a large frying pan, preferably
small red pepper,
kitchen secrets
1/2
non-stick, over medium-high. Brush
coarsely chopped lightly with vegetable oil. sprinkle
1/4 cup finely chopped fish with ginger and some additional > our favourite way to defrost shrimp
cilantro
salt. add fish to hot pan. Cook until is to put them in a colander and set them
2 green onions,
a knife inserted into the thickest under cold running water. pat dry with
thinly sliced paper towels.
part of the fish and held for 10 sec
1 tbsp lime juice
comes out warm, 3 to 5 min per side. > shrimp come in all kinds of sizes, from
1/4 tsp hot-chili flakes tiny to colossal. Check the package,
spoon fruit salsa overtop.
1/4 tsp salt and adjust cooking times accordingly.
4 tilapia, haddock seRves 4 | 194 calories, 31 g protein,
> when buying cooked shrimp, we tend
or catfish fillets 12 g carbs, 3 g fat, 1 g fibre, 269 mg to choose already-peeled ones. when
angus fergusson; MiChael graydon
1/4 tsp ground ginger sodium, per serving. buying raw, we prefer shell-on shrimp.
chatelaine.com
dinner in 30
55
seafood
halibut & zucchini

soft tacos
10min prep | 20 min ToTal
3 to 6 small skewers
1 tbsp honey
1 tsp five-spice powder or
ground cumin
1/4 tsp salt
500 g skinless halibut or salmon
fillets, sliced in 1-in. pieces
1 small zucchini, cut lengthwise,
then in 1/2-in. pieces
3 medium flour tortillas, about
seared salmon salad with ruby 7 in. in diameter

shredded lettuce (optional)
grapefruit & snow peas soAK wooden skewers in water for
20 min. preheat barbecue to medium.
15 min prep | 15 min ToTal stir oil with honey, five-spice powder
and salt in a large bowl. season with
4 skin-on salmon pepper. add fish and zucchini to spice
fillets, about sPRinKLe salmon with 1/8 tsp salt. heat mixture, gently stirring to coat.
400 g total a non-stick frying pan over medium-
1/8 tsp salt high. add 2 tsp olive oil, then salmon, THReAd skewers, alternating fish
2 tsp olive oil skin-side up. Cook until fillet is golden, with zucchini. oil grill, then barbecue
8 leaves boston 3 to 4 min. flip fish. Continue cooking skewers, lid closed, turning halfway
lettuce through, until a knife tip inserted into
until a knife tip inserted in thickest part
4 cups arugula thickest piece of fish comes out warm,
of fillet and held for 10 sec comes out
1 cup snow peas, about 10 min. remove skewers. line
blanched 30 sec warm, about 3 more min.
tortillas with lettuce and scatter fish and
2 pitted avocados divide lettuce, arugula and snow peas zucchini overtop. serve immediately.
1 large ruby among 4 plates. dice avocado. slice
grapefruit seRves 3 | 374 calories, 36 g protein,
peel from top and bottom of grapefruit.
FoR GRAPeFRUiT-diLL Cut off and discard remaining peel and 25 g carbs, 16 g fat, 2 g fibre, 283 mg
dRessinG: white pith, so flesh is showing. Cut out sodium, per serving.
1/4 cup grapefruit juice segments over a bowl to catch juice.
MiChael alBersTaT; yvonne duivenvoorden
1 tbsp dijon mustard Measure out 1/4 cup juice. whisk with
1 tsp granulated sugar dijon, sugar, 1/2 tsp salt, 1/4 cup oil, Prep Tip: for easy turning, use
1/2 tsp salt garlic and dill in a bowl. arrange 2 skewers to thread each kebab.
1/4 cup olive oil avocados and grapefruit on greens.
2 garlic cloves, Top with a salmon fillet. drizzle salads
minced with dressing just before serving.
1 tbsp finely chopped
fresh dill serves 4 | 504 calories, 23 g protein,
chatelaine.com
dinner in 30
57
seafood
shrimp & pork

mini-burgers
1 egg
2 tbsp soy sauce
2 tsp finely grated fresh ginger
2 tsp cornstarch
1/2 454-g pkg frozen peeled uncooked
medium shrimp, thawed
and finely chopped
500 g ground lean pork
2 green onions, thinly sliced,
plus more for garnish
1 tsp vegetable oil
parchment-baked gremolata fish 3 tbsp

1 head boston lettuce
white-wine vinegar
(optional)
WHisK egg with soy, sesame oil, ginger,
4 fish fillets, such as PReHeAT oven to 400f. Cut out and lay garlic and cornstarch in a large bowl.
haddock or tilapia, 4 parchment (or foil) sheets twice the add shrimp and pork. gently mix
1/2 to 1 in. thick
size of fish on counter. fold each in half together. stir in onions. shape into
1/4 tsp salt
crosswise, then open and lay flat. lay 12 1/4-in. thick patties.
1/4 cup coarsely chopped
1 fillet on 1 side of each sheet. sprinkle HeAT a large, non-stick frying pan over
fresh dill
1/4 cup with salt and season with fresh pepper. medium. add oil. add 6 patties. Cook
finely diced
shallots, about 3 distribute dill, shallots, capers and until browned, about 3 min. flip patties
4 tsp capers, roughly lemon zest among fillets, then drizzle and continue cooking, covered, until
chopped with juice and oil. fold parchment in cooked through, about 4 more min.
1 tbsp lemon zest, about half over each fillet to form a half-moon repeat with remaining patties.
1 lemon packet. Beginning at a corner, make
3 tbsp lemon juice, about small overlapping pleats all the way ARRAnGe lettuce leaves on 4 plates.
1 lemon around to seal edges completely. place Top with mini-burgers. pour vinegar
2 tsp olive oil packets on a large baking sheet. in a bowl for dipping. garnish with
green onions.
bAKe in centre of oven until a knife tip
inserted into the thickest part of fish seRves 4 | 361 calories, 36 g protein,
Prep Tip: if using frozen fish,
MiChael alBersTaT; MiChael graydon
and held for 10 sec comes out warm, 5 g carbs, 22 g fat, 1 g fibre, 620 mg
defrost slightly under cold sodium, per serving.
about 8 min. place packets on plates
running water so they
and serve immediately, with rice.
separate easily, then cook
from frozen. seRves 4 | 141 calories, 24 g protein,
3 g carbs, 3 g fat, 1 g fibre, 315 mg serving Tip: serve burgers with rice for
sodium, per serving. excellent source a heartier meal.
of vitamin B12 .
chatelaine.com
dinner in 30
59
seafood
sweet & spicy glazed

salmon with greens
4 skin-on salmon fillets, each

about 180 g and 1 inch thick
1/4 cup red-pepper jelly
1 to 2 tsp hot chili-garlic sauce
1 tsp vegetable oil
1 large bunch gai lan (chinese
broccoli), about 600 g, sliced
in half lengthwise
1/4 tsp salt
PosiTion an oven rack in top third of

oven. preheat broiler to 500f. line
a large rimmed baking sheet with foil.
salmon cakes with lemony lightly spray with oil. place salmon
snow peas skin-side down on foil.

sTiR red-pepper jelly with dijon and
15 min prep | 25 min ToTal chili-garlic sauce in a small bowl until

combined. set aside 2 tbsp of sauce.
spread remaining mixture (about 1 tbsp
1 egg WHisK egg with milk in a medium bowl.
each) over fillets.
1/4 cup milk Tear bread into small pieces, then
2 slices whole-wheat stir into egg mixture until mushy. stir bRoiL in top third of oven until a knife
sandwich bread egg-bread mixture with a fork, then tip inserted in centre of fish and held for
213-g can salmon, drained mash in salmon, crushing any bones. 10 sec comes out warm, about 8 to 11 min.
and patted dry
stir in dijon, dill and onion until
2 tsp dijon mustard HeAT a large frying pan over medium-
combined. season with pepper.
1/4 cup chopped fresh dill high. add oil, then gai lan. add 1/4 cup
1 green onion, sCooP 1/4 cup mixture, firmly packed, water. sprinkle with salt and season with
thinly sliced and form into a patty about 1/2 in. thick. fresh pepper. Cover and cook, stirring
2 tsp olive oil repeat with remaining mixture, making once or twice, until tender-crisp, about
1 garlic clove, 6 patties. heat a large non-stick frying 3 to 5 min. remove from heat. as soon
minced pan over medium. add 1 tsp oil. place as salmon is removed from oven, brush
1 1/2 cups snow peas, patties in pan. Cook, uncovered, until it with remaining red-pepper-jelly
trimmed
golden, 3 min per side. remove to mixture. place salmon on plates with
1 tbsp lemon juice
plates. loosely cover with foil. add gai lan. serve with rice.
1 lemon, cut into
wedges
remaining 1 tsp oil to pan. add garlic,
MiChael graydon; ryan szulC
then snow peas. stir-fry until hot,

1 to 2 min. stir in lemon juice. serve
with lemon wedges.
8 g carbs, 5 g fat, 2 g fibre, 217 mg substitution Tip: use broccolini or
sodium, per cake. rapini instead of gai lan.
chatelaine.com
sALmon
kitchen secrets
> although salmon
can seem high in fat,
these are good,
heart-healthy fats.
> Canned salmon is
a kitchen favourite.
it’s usually wild
salmon, less expensive
and easy to store.
> Canned salmon is
often packed with
bones, but the canning
process makes them
very soft. Mash them
up and you’ll never
even notice them.
Bonus: They are a
source of calcium!
dinner in 30 61
seafood
seared salmon
& spinach salad
1/4 cup each coarsely chopped fresh
cilantro and parsley
1/4 cup fresh lemon juice, about
1 lemon
1 1/2 tsp ground cumin
1/8 tsp cayenne pepper
1 1/2 tsp honey
1/3 cup olive oil
2 tbsp sesame seeds
1/4 tsp salt
4 salmon fillets, skin-on, each
about 180g
142-g pkg baby spinach
thai red-curry tilapia PURÉe cilantro and parsley with lemon
with butternut squash fries

juice, garlic, cumin, cayenne and honey
in blender or food processor. slowly
add 1/4 cup olive oil until combined.
20 min prep | 35 min ToTal HeAT remaining 2 1/2 tsp oil in a non-
stick pan over medium. Mix sesame
1/2 small butternut PosiTion oven racks in top and bottom seeds with salt. sprinkle flesh
squash, peeled, thirds of oven. preheat to 400f. lightly side of salmon fillets with sesame-
seeded and cut spray 2 baking sheets with oil. Toss
into french-fry- seed mixture.
sized pieces butternut squash fries with vegetable
CooK fish, flesh-side down, until seeds
1 tsp vegetable oil oil and salt. spread out on one baking
sheet. Bake in bottom third of oven are toasted to a light golden colour,
1/8 tsp salt
until tender, about 20 min. about 5 min. Turn fillets over, cover pan
1/2 cup panko bread and cook until a knife tip inserted in
crumbs
sPReAd panko bread crumbs in a thickest part and held for 10 sec comes
2 tbsp thai red-curry
shallow dish. in another shallow dish, out warm, 6 to 8 more min.
paste
stir red-curry paste with lime juice.
1 tbsp lime juice sTiR about 1/4 cup cilantro dressing
rub curry mixture over fillets, then
2 tilapia fillets, cut and drizzle over spinach. Toss and
into 8 fish-stick- coat with panko. place fish on prepared
baking sheet. lightly spray fish with divide among 4 plates. Top with fish
sized pieces
oil. Bake in top third of oven until and remaining dressing.
a knife tip inserted into thickest part seRves 2 | 469 calories, 30 g protein,
of fish and held for 10 sec comes out 7 g carbs, 36 g fat, 2 g fibre, 256 mg
john Cullen; george whiTeside
warm, 8 to 10 min. sodium, per serving.

sodium, per serving. excellent source substitution Tip: Trout also works
of vitamin a and niacin. well with this recipe but will need only
about half the time in the pan.
chatelaine.com
dinner in 30
63
crispy sesame & tofu cakes spicy peanut tofu
stir-fry white-bean & walnut burgers thai basil
noodles with tofu grilled vegetable pizza
chickpea curry with cucumber packet-baked
mushrooms with thyme tofu-teriyaki noodles
pita pizza with hummus & mint
TKTKTKTK TKTKTKTK
chatelaine.com
dinner in 30
65
vegetarian
vegetarian
TKTKTKTK TKTKTKTK
chatelaine.com
crispy sesame
& tofu cakes
350-g pkg extra-firm tofu

1 egg
1 carrot, grated
3 tbsp finely chopped cilantro
2 tbsp hoisin sauce
2 tsp dark sesame oil
2 tsp hot chili-garlic sauce
1/4 tsp salt
1/2 cup all-purpose flour
Sauce
1/4 cup rice wine vinegar
2 tbsp hoisin sauce
drop-in
tapas
2 tbsp hot chili-garlic sauce
RemOVe tofu from packaging, wrap in a clean

tea towel or paper towels and place on a large menu
plate. Cover with another plate. Weigh down
crispy sesame
with a heavy can. let stand 30 min. & tofu cakes
left
WHiSK egg in a large bowl. Squeeze carrot
to remove excess liquid. pat dry with paper grilled vegetable
towels. Stir into egg along with cilantro, pizza
hoisin, sesame oil, chili-garlic sauce and salt. p 70
unWRaP tofu and finely crumble into egg orange-vanilla

mixture. Mash together until evenly mixed. ice cream
p 118
Sprinkle in 5 tbsp flour and stir until evenly
mixed. Scoop out about 1/3 cup tofu mixture
and shape into a ball, then flatten into a cake
about 1 1/2 in. wide. place on waxed paper or
a baking sheet. repeat with remaining mixture.
Heat a large, wide frying pan, preferably
non-stick, over medium. lightly brush with
vegetable oil. Dip cakes into remaining flour make-ahead tip:
and coat both sides. Shake off any excess refrigerate
flour. place in pan. Don’t crowd. Cook until cooked cakes
golden, 2 to 3 min per side. remove to a large in a covered
platter lined with paper towels. repeat with container

remaining cakes, adding more oil, if needed. between layers
of waxed paper
StiR sauce ingredients together in a bowl, and
up to 1 day.
serve alongside cakes for dipping.
reheat on
SeRVeS 4 | 234 calories, 13 g protein, 20 g carbs, baking sheet at
13 g fat, 2 g fibre, 486 mg sodium, per serving. 350F, 5 to 8 min.
dinner in 30 67
vegetarian
white-bean &
walnut burgers
1 garlic clove
1/2 cup packed parsley leaves
1/2 cup toasted walnuts
540-ml can white kidney or navy beans,
very well rinsed and drained
2 eggs
3/4 cup panko bread crumbs
1/3 cup minced green onions, about 2
2 tbsp olive oil
1/4 tsp salt
zest of 1 lemon
1 loaf herbed focaccia
(optional)
balsamic vinegar
spicy peanut tofu stir-fry for drizzling
fresh basil leaves (optional)
cOmBine garlic, parsley, walnuts, beans
1/2 cup orange juice WHiSK juice with peanut butter,
and eggs in a food processor. Whirl
1/3 cup smooth broth and chili-garlic sauce in a until finely chopped. Scrape into a
all-natural small bowl. Set aside. Slice tofu into large bowl. Stir in panko, onions, oil,
peanut butter
thin, french-fry-sized sticks. salt and zest. Form into 6 1-in. thick
1/3 cup vegetable broth patties. place the patties on a plate
or teriyaki sauce, Heat a large frying pan over medium- lined with waxed paper. let stand 10
preferably high. lightly brush with vegetable oil. min or refrigerate for up to 4 hours.
low-sodium
add tofu and pepper. gently stir-fry
2 tbsp hot chili-garlic Heat a large non-stick frying pan over
until tofu is hot and pepper is tender,
sauce medium-high. lightly coat pan with
3 to 5 min. Don’t worry if tofu breaks
454-g pkg extra-firm tofu cooking spray. add patties. Cook until
a bit. Stir in sauce and spinach.
1 red pepper, golden, 4 to 6 min per side. Top with
sliced remove from heat and stir until
spinach is just wilted. Serve over sliced tomatoes and serve on toasted
170-g bag baby spinach
couscous, quinoa or rice, if desired. slices of focaccia. Drizzle with vinegar
and top with basil leaves.
yvonne DuivenvoorDen; MiChael grayDon
sodium, per serving. 18 g carbs, 13 g fat, 7 g fibre, 332 mg

chatelaine.com
Veggie BuRgeRS
kitchen secrets
> homemade veggie
patties can fall
apart if cooked on
the grill, so it’s best
to cook them in a
non-stick pan.
> instead of a bread

bun, use a grilled
portobello mushroom.
Simply brush with
oil and grill about
5 min per side. it’s
gluten-free, low-cal
and delicious.
dinner in 30 69
vegetarian
grilled vegetable
pizza
2 ripe but firm plum tomatoes

1 small zucchini
2 green onions
olive oil
1/4 tsp salt
1/4 tsp dried basil
2 small naan breads or
Greek-style flat pitas
1/2 cup goat cheese or crumbled feta
PReHeat barbecue to medium-high.

Thickly slice tomatoes. Cut zucchini
thai basil noodles with tofu diagonally into long ovals. place in
a large bowl along with whole onions.
Drizzle with just enough oil to coat.
25 min prep | 35 min ToTal Sprinkle with salt and basil. Season
with fresh pepper. Stir to coat. Brush
3/4 400-g pkg rice-stick SOaK noodles by covering with boiling naan with additional oil.
noodles, about water in a large bowl. let stand until
1/4 in. wide Oil grill and barbecue vegetables
tender, stirring often, 8 to 10 min. Drain
2 eggs until tender and lightly charred,
and set aside. Whisk eggs with sugar,
1/4 cup granulated 2 to 5 min per side, removing them
fish sauce, ketchup, Worcestershire and
sugar as they are done.
1/4 cup chili-garlic sauce in a large bowl.
fish sauce
1/4 cup BaRBecue naan, with lid closed, just
ketchup Heat a wide saucepan over medium-
until grill marks form, about 1 to 2 min
2 tbsp worcestershire high. add oil, then tofu. Turn occasion-
sauce per side. remove from grill and crumble
ally until light golden, 5 to 8 min. (Tofu
2 tbsp hot chili-garlic goat cheese overtop, then arrange
may stick a little.) remove to a bowl
sauce tomatoes and zucchini on top. Slice
when done. add more oil to pan if
3 tbsp vegetable oil onions and scatter overtop.
needed, then add peppers, carrots and
350- g pkg extra-firm tofu,
garlic. Stir-fry 3 min. add broth. using SeRVeS 2 | 552 calories, 20 g protein,
cubed
3 red peppers, a wooden spoon, scrape up and stir in 71 g carbs, 21 g fat, 4 g fibre, 1355 mg
thinly sliced brown bits from pan bottom. Bring to sodium, per serving.
3 carrots, thinly a boil. Stir egg mixture, then pour into
sliced pan. add tofu. Stir constantly until
3 garlic cloves, sauce thickens slightly, 2 min. add
minced noodles. pan will be very full. gently
2 cups vegetable broth toss until noodles are coated and hot,
1 cup chopped fresh
about 2 min. Sprinkle with basil and

basil
onions. Serve with lime wedges.
3 green onions,
thinly sliced SeRVeS 6 | 535 calories, 17 g protein,
lime wedges 77 g carbs, 19 g fat, 6 g fibre, 2065 mg
(optional) sodium, per serving.
chatelaine.com
dinner in 30
71
vegetarian
packet-baked
mushrooms with
thyme
3 228 g-pkg package button or cremini

mushrooms
130g-pkg soft goat cheese
4 tsp chopped fresh thyme leaves
4 tsp melted butter
8 slices country bread, toasted
POSitiOn racks in top third and centre

of oven. preheat to 450F. Cut out 4
14-in. squares of parchment. Fold each
square in half diagonally then open
up and lay flat. Slice mushrooms in half
and divide among parchment squares.
chickpea curry with cucumber Fold each into a triangular-shaped
packet. Fold and crimp edges and twist
10 min prep | 20 min ToTal ends to seal. place packets on two
baking sheets.
1 tbsp vegetable oil Heat a large frying pan over medium. BaKe, switching racks halfway through,
1 small onion, add oil, then onion, ginger and garlic. until packets puff up, about 20 to 25
chopped Stir-fry just until onion is soft, about min. roll goat cheese in thyme to coat.
1-in. piece ginger, peeled and 3 min. add tomatoes, chickpeas, Slice into 4 rounds. When mushrooms
minced garam masala and cayenne. Bring are done, snip open tops of packets.
2 garlic cloves, to a boil, then reduce heat to medium. Drizzle mushrooms with butter and top
minced
gently boil until flavours develop, with cheese. Serve with toast.
28-oz can diced tomatoes
about 5 min.
19-oz can chickpeas, rinsed SeRVeS 4 | 401 calories, 19 g protein,
and drained StiR in cilantro, cucumber, lemon 53 g carbs, 15 g fat, 10 g fibre, 674 mg
1 tsp garam masala juice and salt. Cook just until cucumber sodium, per serving.
1/8 tsp cayenne pepper is hot, about 2 min. Serve with rice
1/4 cup chopped cilantro or naan.
1/3 english cucumber,
chopped, SeRVeS 4 | 217 calories, 8 g protein, gear tip: use tinfoil instead of parch-
about 1 cup 38 g carbs, 5 g fat, 7 g fibre, 623 mg ment paper (an old campfire trick).
1 tbsp lemon juice sodium, per serving.
1/8 tsp salt
jiM norTon; george WhiTeSiDe
chatelaine.com
dinner in 30
73
vegetarian
pita pizza with

hummus & mint
1 tsp olive oil

1 small sweet onion, sliced
1 cup plain hummus
4 Greek-style whole-wheat pitas
2 tomatoes, thinly sliced
1/4 tsp hot red-chili flakes
1 yellow pepper, sliced
2 cups broccoli florets
1 cup crumbled feta
1/4 cup shredded fresh mint
POSitiOn oven racks in centre and lower

third of oven. preheat oven to 425F.
tofu-teriyaki noodles line 2 large baking sheets with foil.
Heat a frying pan over medium. add
15 min prep | 35 min ToTal oil, then onion. Cook until slightly
softened, 5 min. Spread hummus on
1/3 cup maple syrup StiR maple syrup with rice-wine pitas, right to the edges. Top with
1/3 cup rice wine vinegar and soy in a small saucepan tomato slices, then sprinkle with chili
vinegar and set over medium-high. Bring to flakes. Top with pepper slices, broccoli
3 tbsp soy sauce a boil, then reduce heat to medium. and cooked onion. Sprinkle with feta.
1/2 350-g pkg extra-firm gently boil until sauce turns syrupy, BaKe, switching sheets halfway
tofu, cut about 10 min. remove from heat, add
into strips through, until edges of crusts are deep
1/2 500-g pkg
tofu and set aside. golden, 12 to 15 min. Sprinkle with mint.
spaghetti
2 cups small broccoli cOOK pasta according to package SeRVeS 4 | 523 calories, 22 g protein,
florets directions, about 8 min. add broccoli 79 g carbs, 15 g fat, 8 g fibre, 1,190 mg
1 red pepper, and pepper during the last minute of sodium, per serving. excellent source
sliced
cooking. Drain and return pasta and of vitamin a.
1 tsp chili-garlic
veggies to pot set over medium.
sauce
(optional) StiR in tofu and sauce until evenly
mixed. Cook until warmed through, healthy eating
2 min. Stir in chili-garlic sauce. Taste kitchen secrets
and add more chili sauce if needed.
Serve immediately. > hummus is loaded with chickpeas and
sesame paste, both of which are good
ryan SzulC; MiChael grayDon
SeRVeS 4 | 383 calories, 16 g protein, sources of immune-boosting zinc.

70 g carbs, 5 g fat, 4 g fibre, 861 mg > Broccoli, a member of the cruciferous
sodium, per serving. excellent source vegetable family, includes compounds
of vitamin C. that may protect against some forms
of cancer.
> Watching calories? always measure
your oil. Keep a 1/2-tsp measure right
next to the bottle to make it easy.
chatelaine.com
dinner in 30
75
LINGUINE WITH SPICY GREMOLATA SHRIMP SECRETLY
CREAMY PESTO PASTA CREAMY CRAB PASTA WITH
SUN-DRIED TOMATOES & DILL LEMOn ChiCkEn
SPAghETTini ALMOST INSTANT MAC & CHEESE LEMOn
LinguinE wiTh SMOkEd OYSTERS SPAGHETTI & HERBED
CHICkEN MEATBALLS gnOCChi wiTh ARuguLA And
CAMBOZOLA CREAMY HAM & PEA FUSILLI
chatelaine.com
pastas
dinner in 30 77
pasta
TKTKTKTK TKTKTKTK
chatelaine.com
Linguine with Spicy
Gremolata Shrimp
1/2 450-g pkg linguine or fettuccine
1 small bunch asparagus,
trimmed and sliced into
bite-sized pieces
3 tbsp butter
340-g pkg frozen, uncooked large
shrimp, thawed and peeled
1 large jalapeno, finely
chopped
2 garlic cloves, minced saturday
1/4 tsp
3 tbsp
salt
lemon juice
supper
1 tbsp lemon zest
1/2 cup chopped parsley menu
Apple-Fennel
COOK pasta according to package Salad with
directions, 7 to 9 min. add asparagus Prosciutto &
to pasta for last 2 min of cooking.
Walnuts
p 14
reserve 1/4 cup pasta water, then drain
pasta mixture. return to pot. Linguine with
Spicy Gremolata
mELT 2 tbsp butter in a large frying Shrimp
pan over medium. add shrimp, jalapeno, LEfT
garlic and salt. Stir-fry until shrimp are Apple-Berry
pink, 3 to 4 min. Stir into pasta with Brown Betty
remaining butter, lemon juice and zest, p 97
parsley and 2 tbsp pasta water. Stir in
more pasta water if needed.
63 g carbs, 15 g fat, 6 g fibre, 816 g
Yvonne DuivenvoorDen
dinner in 30 79
pasta
Creamy Crab Pasta

with Sun-Dried
Tomatoes & Dill
397-g pkg cavatappi or scoobi do

pasta, about 4 cups
1 cup crème fraîche or double
cream
1/2 cup finely chopped fresh dill
1/2 cup thinly sliced, oil-packed
sun-dried tomatoes (about 8)
8-oz bag fresh spinach or 1 bunch
spinach, trimmed and
coarsely chopped
1/2 tsp salt
2 120-g cans of chunk
Secretly Creamy Pesto Pasta crabmeat, drained and

patted dry
25 min prep | 20 Min ToTal COOK pasta in a large pot of boiling

water, following package directions,
1/2 500- g pkg fettuccine COOK pasta in a large pot of boiling until al dente, 8 to 12 min.
2 cups firmly packed water, following package directions
STiR crème fraîche with dill, tomatoes,
arugula leaves until al dente, 7 to 8 min. Drain and
1/4 cup spinach and salt in a large bowl. Season
toasted almonds rinse well. return pasta to cooking pot.
with fresh pepper. Drain pasta, then
3 tbsp grated parmesan
cheese COmBinE arugula, almonds, parme- add to ingredients in bowl. Stir to
2 garlic cloves san, garlic, lemon juice and salt in evenly coat. Gently stir in crab. Serve
1 tbsp lemon juice a food processor. Whirl until finely immediately.
1/4 tsp salt chopped. With motor still running,
3 tbsp olive oil gradually add oils. add tofu and whirl
3 tbsp vegetable oil until mixed. Stir tofu mixture into
300 g container soft cooked pasta along with tomatoes.
tofu, drained cook over medium, stirring often, until
280 g container grape warmed through, about 2 min. Serve
tomatoes, sliced immediately with parmesan shavings.
in half
parmesan shavings SERVES 4 | 575 calories, 25 g
(optional) protein, 55 g carbs, 34 g fat, 5 g
rYan Szulc; Michael alberSTaT
Prep Tip: Toast almonds in a frying

pan over medium. Stir often until
fragrant, 3 to 4 min.
chatelaine.com
dinner in 30
81
pasta
Almost Instant
Mac & Cheese
3 cups elbow macaroni, about 425 g

5 low-sodium bacon strips
475 g tub smooth ricotta
3 tbsp cream
1/4 tsp salt
1 cup grated parmesan
1/4 cup shredded fresh basil
COOK pasta in a large pot of boiling

until al dente, 7 to 8 min. cook bacon
in a large non-stick frying pan over
medium. pat bacon dry with paper
towel, then chop.
Lemon Chicken Spaghettini RESERVE 1/4 cup of pasta water, then
drain. add ricotta, cream, salt and half
10 min prep | 16 Min ToTal of pasta water to pot and set over
medium-low. Stir until combined and
1/2 500-g pkg spaghettini COOK pasta in a large pot of boiling warm, about 2 min.
250 g snow peas, water, following package directions
trimmed until al dente, 6 to 8 min. add snow Add pasta and stir to combine. add
2 tbsp lemon juice peas during last min of cooking. more pasta water if you want a
1 tbsp dijon mustard creamier texture. Stir in bacon and
2 tsp lemon zest whiSK lemon juice with Dijon, zest, a generous grind of pepper. Serve
1/4 tsp granulated sugar and 1/4 tsp salt in a small bowl. topped with parmesan and basil.
sugar Sprinkle chicken with remaining salt
1/2 tsp salt and season with fresh pepper. Melt SERVES 4 | 789 calories, 40 g protein,
2 skinless, 2 tbsp butter in a large, non-stick 84 g carbs, 32 g fat, 5 g fibre, 377 mg
boneless frying pan over medium-high, then sodium, per serving.
chicken breasts, add garlic. Stir constantly for 1 min.
thinly sliced
add chicken and stir-fry until golden,
3 tbsp butter
3 to 4 min. remove from heat.
3 garlic cloves, ingredient Tip: We tested this recipe
minced dRAin pasta and snow peas. return with every kind of ricotta we could get
1 cup coarsely
Yvonne DuivenvoorDen; GeorGe WhiTeSiDe
to pasta pot. Drizzle with lemon our hands on. it works with all types
chopped mixture. Stir in chicken mixture, sold in tubs but we got the best results
cilantro
cilantro and remaining butter. using the super-creamy Stella brand.
SERVES 3 | 556 calories, 34 g
chatelaine.com
dinner in 30
83
pasta
Spaghetti & Herbed

Chicken Meatballs
1 slice white bread

2 tbsp milk
1 egg
1 tsp each dijon mustard,
worcestershire sauce
and dried oregano
3/4 tsp salt
450 g ground chicken
1 bunch green onions, sliced
1/2 cup finely chopped fresh mint
4 plum tomatoes, chopped
1/4 cup dry red or white wine
Lemon Linguine with 1 cup freshly grated parmesan
Smoked Oysters
1/2 450g pkg spaghetti
TEAR bread into small pieces and place

15 min prep | 30 Min ToTal in a small bowl. add milk and mash
with a fork until pasty. Whisk egg with
1/2 450-g pkg linguine COOK pasta in a large pot of boiling Dijon, Worcestershire, oregano and 1/2
2 85-g cans smoked water, following package directions, tsp salt in a large bowl. Stir in the bread
oysters, until al dente, 6 to 8 min. mixture. add chicken. Sprinkle with
preferably in
2 tbsp each onions and mint. Stir just
cottonseed oil, hEAT a large frying pan over
coarsely until evenly mixed. roll into 1-in. balls.
medium-high. add 2 tbsp oil from
chopped
smoked oysters, then garlic and hEAT a large frying pan over medium.
2 garlic cloves,
fennel seeds. cook for 1 min. Stir add oil. cook meatballs, turning often
minced
1/2 tsp in oysters and spinach. cook until until browned, 5 to 7 min. cook in 2
fennel seeds
(optional) spinach starts to wilt, 1 min. add batches and remove to a plate when
2 cups spinach pasta, parmesan, parsley, salt, lemon done. When meatballs are removed
(packed) zest and juice. Mix until combined. from pan, add garlic, tomatoes and 1/4
1/2 cup finely grated tsp salt. cook 2 to 3 min. pour in wine.
parmesan cook until saucy, 4 min. add meatballs.
cheese 48 g carbs, 8 g fat, 3 g fibre, 615 mg
heat until cooked through, 4 more min.
1/4 cup chopped sodium, per serving. excellent
joDi puDGe; Yvonne DuivenvoorDen
parsley source of vitamin a. BOiL pasta until al dente, 7 to 9 min.

1/4 tsp salt Drain, then stir into sauce along with
1 tbsp lemon zest parmesan. Sprinkle with remaining
1 tbsp lemon juice onions and mint.
Prep Tip: using oysters not packed
in cottonseed oil? Sub 2 tbsp salted SERVES 4 | 612 calories, 41 g protein,
butter for oil. 25 g fat, 52 g carbs, 4 g fibre, 382 mg
chatelaine.com
dinner in 30
85
pasta
Creamy Ham
& Pea Fusilli
454-g pkg fusilli, preferably Catelli

Smart Pasta
1 cup frozen peas
2 tbsp butter
1 small onion, finely diced
2 tbsp all-purpose flour
1 1/2 cups milk
1 bay leaf
1 1/2 cups diced ham steak, about 175 g
1/2 tsp each salt and pepper
1/2 cup finely chopped parsley
2 tbsp juice from a lemon
Gnocchi with Arugula COOK pasta in a large pot of boiling

& Cambozola until al dente, 6 to 8 min.
Add peas for last 2 min of pasta
5 min prep | 20 Min ToTal cooking. reserve 1/2 cup cooking water.
Drain and rinse pasta and peas. return
4 tsp olive oil hEAT a large non-stick frying pan pasta and peas to the cooking pot.
250-g pkg potato gnocchi over medium. add 2 tsp oil, then
mELT butter in a medium saucepan
3/4 cup 18% cream 1 pkg gnocchi. cook, turning often,
over medium-low. add onion and cook
150 g cambozola until golden brown, about 5 to 8
cheese, with until tender, about 3 min. Stir in flour.
min. remove to a bowl. repeat with
rind, about 1 cup cook until lightly golden, about 1 min.
remaining oil and gnocchi.
diced Slowly whisk in milk. add bay leaf.
1/8 tsp hot red-chili POuR cream into a large saucepan heat until slightly thickened and bubbly.
flakes and set over medium. add cambo- add ham. pour over pasta and peas,
4 cups lightly packed zola and chili flakes. Stir often until discarding bay leaf. add salt, parsley
arugula
cheese is melted, about 4 min. and lemon juice. Stir until evenly mixed
remove from heat. Stir in gnocchi and hot, about 2 more min. if pasta is
and arugula until just combined. dry, stir in reserved water.
Scoop into bowls.
SERVES 4 | 815 calories, 25 g 103 g carbs, 11 g fat, 14 g fibre, 644 mg
protein, 107 g carbs, 32 g fat, 6 g sodium, per serving.
fibre, 1655 mg sodium,
john cullen; Michael GraYDon
per serving.
chatelaine.com
dinner in 30
87
buttered carrots sweet-and-sour rosemary
carrots tangy carrot & cucumber salad curried
shrimp with cucumber easy-roll sushi wraps
pita wraps with saucy pork citrus-braised fennel
creamy fennel & celery soup baked risotto with
roasted fennel lemon-curry apple slaw pork
chops with brie & apples apple-berry brown
betty mushroom-barley pilaf salisbury steak
with mushrooms chicken, mushroom & goat cheese
wraps swiss chard sauté with brazil nuts
honeyed swiss chard with plums pasta with swiss
chard and raisins braised potatoes upside-down
potato cake smashed potatoes with parsley & sea
salt sweet pea & parmesan crostini zucchini &
pea sauté roasted halibut with minted pea
coulis
chatelaine.com
buttered carrots
10 min PReP | 10 min total
carrots 750 g
2 tbsp
1 tsp
1/4 tsp
small carrots, about 2 bunches
butter
honey
salt
Bring a pot partially filled with water to a boil

over high. add carrots. Cook until fork-tender,
3 to 7 min. Drain.
return to pot and stir in butter, honey and salt.
Cook over medium until glazed. serve immediately.
ServeS 6 | 78 calories, 1 g protein, 10 g carbs,
4 g fat, 3 g fibre, 190 mg sodium, per serving.
ingredient tip: Freshly picked carrots don’t need

to be peeled — just scrub well before cooking.
If carrots are larger than finger-sized, cut into
halves or quarters.
RobeRto CaRuso; john Cullen
chatelaine.com
sweet-and-sour tangy carrot &
rosemary carrots cucumber salad
5 min PReP | 12 min total 10 min PReP | 10 min total
5 medium peeled carrots, 1/3 cup rice vinegar

cut into french-fry-sized sticks 2 tbsp granulated sugar
1 tbsp butter 1/2 tsp salt
2 tbsp brown sugar 1/2 tsp hot chili-garlic sauce
2 tbsp red-wine vinegar 1/2 tsp dark sesame oil
1 tsp chopped fresh rosemary 1 english cucumber
2 carrots
Bring a saucepan of water to a boil. add carrots. 1 medium shallot
boil gently over medium until fork-tender, 6 to 8
min. Drain. Return saucepan to burner. add butter, Stir vinegar with sugar, salt, chili-garlic sauce and
brown sugar, red-wine vinegar, rosemary and sesame oil in a large bowl until sugar is dissolved.
carrots. stir until evenly coated, 1 to 2 min.
Slice cucumber in half lengthwise, then into
ServeS 4 | 75 calories, 1 g protein, 12 g carbs, quarters crosswise. using a mandolin, julienne
3 g fat, 2 g fibre, 74 mg sodium, per serving. cucumber, carrots and shallot.
toSS vegetables in rice-vinegar mixture. serve
immediately or refrigerate up to one day.
1 g fibre, 160 mg sodium, per serving.
mIChael albeRstat; john Cullen
make-Ahead tip: this salad gets better the

longer it sits.
Serving tip: excellent as a side salad, burger
topping or pita filling.
dinner in 30 91
cucumber
curried shrimp
with cucumber
2 tbsp butter
1/2 red onion, sliced
2 tsp curry paste, such as indian or
thai red curry
340-g pkg frozen, uncooked medium or large
shrimp, peeled and thawed
1 english cucumber, seeded and thickly
sliced diagonally
1 yellow pepper, sliced into bite-sized strips
1/2 cup chopped fresh basil or cilantro
1/4 tsp salt (optional)
melt butter in a large frying pan over medium.

add onion and cook until it starts to soften, about
2 min. add garlic and curry paste, stirring until
fragrant, about 30 sec. Increase heat to medium-
high. add shrimp and stir-fry until they start to turn
bright pink, 1 to 3 min. add cucumber and pepper.
RobeRto CaRuso; yvonne DuIvenvooRDen
Continue stir-frying until pepper is tender-crisp,

about 4 more min. stir in basil and salt.
Serving tip: serve with rice cooked according

to package directions, adding a stick of cinnamon.
Remove stick and discard before serving.
chatelaine.com
easy-roll sushi wraps pita wraps with saucy
pork
1 cup short-grain rice
2 tbsp rice vinegar
2 tbsp barbecue sauce
1 tsp granulated sugar
2 tbsp hoisin sauce
2 tsp dark sesame oil
1 tbsp hot chili-garlic sauce
2 sheets nori (seaweed), snipped into small strips
1 tsp soy sauce
4 large flour tortillas
1/4 tsp dark sesame oil
1 ripe avocado, sliced
1 pork tenderloin, about 375 g to 500 g,
1/2 small english cucumber, sliced into
cut into thin strips
thick strips
8 small pitas
227-g pkg imitation king crab legs, about 8 legs
1 carrot, coarsely grated
soy sauce and wasabi paste (optional)
1/4 cucumber, thinly sliced
handful of fresh parsley (optional)
Bring rice and 2 cups water to a boil in a medium
saucepan. Reduce heat to low. simmer, covered, until
PoSition rack on bottom shelf of oven. Preheat
liquid is absorbed, about 20 min. spread hot rice evenly
on a baking sheet. Cool in freezer for to 500F. line a baking sheet with foil, then spray
5 min. turn into a large bowl. Drizzle with vinegar, with oil. stir barbecue sauce with hoisin, chili-garlic
sugar and oil. stir in nori. Divide into 4 portions. sauce, soy and sesame oil in a bowl. add pork and
stir to coat.
lAy a tortilla on a cutting board. using wet fingers,
SPreAD pork in single layer on baking sheet.
spread 1 portion of rice mixture over tortilla. Place a
quarter of the avocado and cucumber slices and 2 Roast on bottom shelf of oven until lightly glazed,
Ryan szulC; yvonne DuIvenvooRDen
pieces of crab on top of rice in a row about 1 in. from 7 to 8 min.

the bottom. tightly roll tortilla toward the centre to to Serve , lay a few slices of pork in centre of each
enclose filling. Cut into rolls. Repeat. serve with soy tortilla. top with carrot, cucumber and parsley.
and wasabi.
mAkeS 8 wrAPS | 338 calories, 22 g protein, 35 g
ServeS 4 | 585 calories, 18 g protein, 93 g carbs, 16 g carbs, 12 g fat, 4 g fibre, 517 mg sodium, per wrap.
fat, 7 g fibre, 961 mg sodium, per serving.
dinner in 30 93
fennel
citrus-braised fennel
1 large fennel bulb

1 cup chicken broth
1/4 cup orange juice
1 tbsp butter
2 tbsp orange zest
Slice tough bottom end from fennel bulb and

discard. thickly slice lengthwise. arrange in
a single layer in a large frying pan. add broth,
orange juice and butter. Cover and bring to a
boil. then reduce heat to medium-low. simmer,
covered, until fennel is tender, 18 to 20 min.
Remove fennel to a shallow serving dish. bring
broth to a boil. Continue boiling until sauce is
slightly reduced, 2 to 3 min. stir in zest. Pour
sauce over fennel.
RobeRto CaRuso; mIChael albeRstat
chatelaine.com
creamy fennel & baked risotto with
celery soup roasted fennel
2 cups sliced celery, about 4 stalks 2 cups vegetable broth

2 cups sliced fennel, about half a bulb 2 garlic cloves, minced
2 cups chicken broth 1 large tomato, chopped
1/3 cup long-grain rice 1 onion, finely chopped
1/2 tsp dried tarragon 1 cup arborio rice
1/2 tsp salt 1 tsp italian seasoning
1/2 cup milk 1 large fennel bulb, quartered and sliced
1 tbsp lemon juice into thin wedges (keep fronds for garnish)
sour cream, chopped dill, olive oil 1 tbsp olive oil
(optional) 1 egg, beaten
1/2 cup grated parmesan
comBine celery, fennel, broth, 2 cups water, rice,
tarragon and salt in a large saucepan and bring PoSition racks in centre and bottom third of oven.
to a boil. Reduce heat to medium-low and simmer, Preheat to 400F. stir broth with garlic, tomato,
covered, stirring occasionally, until celery is onion, rice and seasoning in an ovenproof pot set
tender, about 25 min. over medium-high. bring to a boil. tightly cover
pot with an ovenproof lid or foil. bake in centre
wHirl soup in a food processor until smooth.
of oven until liquid is absorbed, 20 to 25 min.
Return soup to saucepan and set over medium.
stir in milk and lemon juice and continue cooking toSS fennel with oil on a baking sheet. Roast on
until heated through, 3 min. garnish with sour bottom of oven, until tender-crisp, 12 to 15 min. stir
john Cullen; geoRge whItesIDe
cream, dill and olive oil. egg and parmesan into risotto. serve with fennel.
ServeS 4 | 104 calories, 5 g protein, 20 g carbs, ServeS 4 | 332 calories, 12 g protein, 53 g carbs,
2 g fat, 3 fibre, 837 mg sodium, per serving. 9 g fat, 4 g fibre, 628 mg sodium, per serving.
good source of calcium.
make-Ahead tip: soup will keep well in refrigerator

up to 2 days, or in freezer, in a covered container,
up to a month.
dinner in 30 95
apples
lemon-curry apple slaw

1/4 cup light mayonnaise
3 tbsp lemon juice
1/2 tsp mild curry powder
1/8 tsp salt
2 large unpeeled crisp apples,
cut into matchsticks
Stir mayonnaise with lemon juice, curry powder

and salt in a medium bowl. stir in apples until
well coated.
RobeRto CaRuso; john Cullen
chatelaine.com
pork chops with apple-berry brown betty
brie & apples 20 min PReP | 1 hour 30 min total
10 min PReP | 35 min total 600-g pkg frozen mixed berries
2 unpeeled apples, cored and
90 g brie or camembert coarsely grated
4 bone-in, centre-cut pork chops, 3 thick slices stale, crusty italian bread
at least 1 in. thick 1/2 cup brown sugar
1 tbsp vegetable oil 1 tsp cinnamon
1 large unpeeled apple, sliced into 1/4 tsp ground ginger
thin wedges 1/4 tsp salt
1 tbsp dijon mustard 1/2 cup
1/2 tsp
unsalted butter, melted
italian or poultry seasoning
Stir berries with apples in a slow-cooker insert.
cut brie into 4 slices (it’s okay to leave rind on). smooth out into an even layer. break bread into
make a slit about 2 in. long in side of each chop. pieces and place in a food processor. Pulse until
stuff each with a slice of brie. heat a very large small crumbs form. they should measure 2 cups.
frying pan over medium-high. add 2 tsp oil, then In a large bowl, stir bread crumbs with sugar,
chops. Cook in 2 batches until lightly golden, cinnamon, ginger, salt and butter until combined.
2 to 3 min per side. Remove chops to a plate as sprinkle crumb mixture evenly over berry mixture.
they are done.
PlAce a clean tea towel, folded in half, between
reDuce heat to medium. add remaining oil and the pot and the lid of the slow cooker to absorb
apple. Cook until golden, 3 min. Pour in 1/4 cup moisture. Cover and cook on high until fruit is
geoRge whItesIDe; yvonne DuIvenvooRDen
water. add Dijon and seasoning. scrape up and hot, about 1 1/2 hours. serve warm with ice cream.
stir in any brown bits from pan bottom. Push apple
wedges to side of pan. Return chops to pan. Cover
and reduce heat to medium-low. simmer, turning
chops over halfway, until pork is springy when
pressed, 10 to 12 min. Remove chops and apple to
plates. Cook sauce on high until thick, about 2 min. testing tip: the peel on the apples contains
natural pectin, which helps thicken this dessert.
dinner in 30 97
mushrooms
mushroom-barley pilaf
2 tbsp olive oil

1 onion, diced
4 1/2 cups mixed mushrooms, thickly sliced
1 cup pearl barley, rinsed and drained
2 cups chicken broth
1 1/4 tsp salt
1/4 cups dried cranberries
1/4 cup chopped parsley
HeAt a medium saucepan over medium-high. add

oil, then onion. Cook until onions are soft, about
2 min. add mushrooms and cook until softened,
2 more min. stir in barley, broth and salt. bring
to a boil. Reduce heat to medium-low. Cover and
simmer until barley absorbs most of the liquid,
about 18 min. stir in dried cranberries and continue
simmering until liquid is absorbed, about 10 more
min. stir in chopped parsley.
RobeRto CaRuso; jIm noRton
chatelaine.com
salisbury steak & chicken, mushroom &
mushrooms goat cheese wraps
1 small onion, finely chopped 2 250-g pkg sliced button mushrooms

2 garlic cloves, minced 1/8 tsp salt
1 egg, beaten 1 rotisserie chicken
1 tbsp worcestershire sauce 2 roasted red peppers, sliced (optional)
2 tsp dried sage leaves, crumbled 130-g pkg creamy goat cheese
1 tsp onion powder (optional) sprouts or pea shoots
1/2 tsp salt 8 small flour tortillas
1/2 cup store-bought dry bread crumbs 1/4 cup sun-dried tomato or basil pesto
500-g pkg lean ground beef
2-3 tbsp butter HeAt a large frying pan over medium-high. lightly
227-g pkg sliced mushrooms brush with vegetable oil. add mushrooms. sprinkle
2 tbsp all-purpose flour with salt and season with fresh pepper. Cook, stirring
1 1/2 cups beef broth occasionally, until mushrooms soften slightly, about
1/4 cup chopped parsley 5 min. Remove and discard skin from chicken, then
pull off meat and tear or cut into bite-sized strips.
comBine onion, garlic, egg, worcestershire, sage, onion arrange all wrap ingredients in bowls or on a large
powder, salt and bread crumbs in a bowl. Crumble in meat platter. assemble wraps and serve.
and gently mix. Form into 6 oval-shaped steaks, each
about a 1/2 in. thick. melt 1 tbsp butter in a large non-stick ServeS 4 | 295 calories, 24 g protein, 21 g carbs,
frying pan over medium. Cook steaks in 2 batches, adding 13 g fat, 2 g fibre, 595 mg sodium, per wrap.
angus FeRgusson; mIChael gRayDon
more butter if needed, until lightly brown, 3 min per side.

Remove to a platter. add another 1 tbsp butter if pan is
dry, then add mushrooms. Cook until soft, 4 min. stir in
flour, then broth. bring to a boil. Return steaks and any
juices to pan. Reduce heat and simmer, covered, until
steaks are cooked through, 5 to 10 min. sprinkle with
parsley. serve with egg noodles and green beans.
ServeS 6 | 289 calories, 21 g protein, 13 g carbs, 17 g fat,
2 g fibre, 610 mg sodium, per serving. excellent source
of vitamin b12 .
dinner in 30 99
chard
swiss chard sauté

with brazil nuts
2 tbsp olive oil

1 bunch swiss chard, thinly sliced
1/4 cup coarsely chopped brazil nuts
1/8 tsp salt
zest of 1 orange
HeAt a large frying pan over medium-high. when

hot, add 1 tbsp olive oil. add chard, brazil nuts and
salt. Cook, stirring frequently, until chard is wilted,
3 to 5 min. Remove from heat and stir in zest.
Drizzle with remaining 1 tbsp extra-virgin olive oil.
ingredient tip: brazil nuts are an extremely good

source of immune-boosting selenium.
RobeRto CaRuso; mIChael gRayDon
chatelaine.com
honeyed swiss chard pasta with swiss chard &
with plums raisins
2 tbsp butter 250 g orecchiette, about 2 1/2 cups

1 garlic clove, minced 3 cups packed sliced swiss chard,
1 bunch swiss chard, thickly sliced about 5 leaves
1/4 cup raisins
4 plums, pitted and cut into wedges
2 tbsp honey 2 tbsp dry vermouth or water
1/2 tsp ground cumin 1 tbsp olive oil
1/4 tsp red chili flakes
melt butter in a large frying pan over medium-
1/2 540-ml can chickpeas, about 1 cup, rinsed
high. add garlic, then swiss chard. Cook, stirring
frequently, until chard starts to wilt, about 2 min. zest of 1 lemon
1/4 tsp salt
stir in plums, honey and ground cumin. sauté
until chard wilts and plums are warm, 3 min. ricotta cheese (optional)
ServeS 4 | 140 calories, 3 g protein, 21 g carbs, cook pasta according to package directions, 12 to
6 g fat, 3 g fibre, 308 mg sodium, per serving. 16 min. add swiss chard during last min of boiling.
Drain, reserving 1/2 cup of cooking liquid. Combine
raisins and vermouth in a microwave-safe bowl.
microwave on high until plumped, about 30 sec.
HeAt a non-stick frying pan over medium-low. add
geoRge whItesIDe; mIChael gRayDon
oil, then garlic and chili flakes. Cook, stirring often

until fragrant, 4 min. add chickpeas and zest. Cook
until chickpeas are warm, 1 min. stir in drained
pasta mixture, raisins and salt. add just enough
cooking liquid to moisten. garnish with ricotta.
dinner in 30 101
potatoes
braised potatoes
1 tbsp olive oil

1 medium onion, chopped
750 g baby red potatoes, cut into quarters
1 cup chicken broth
1 sprig fresh rosemary
1/8 tsp hot red-chili flakes
HeAt a large wide frying pan over medium. add

oil, then onion and garlic. Cook until onion is soft,
about 3 min. add potatoes, broth, rosemary sprig
and chili flakes. bring to a boil, then reduce heat
to medium. gently boil, partially covered, until
potatoes are fork-tender, 15 min.
4 g fat, 4 g fibre, 243 mg sodium, per serving. RobeRto CaRuso; jIm noRton
chatelaine.com
upside-down potato cake smashed potatoes with
20 min PReP | 70 min total parsley & sea salt
1 kg yukon Gold potatoes, about
4 medium, peeled
3 tbsp butter, melted 1 kg red-skinned baby potatoes
1/2 tsp salt 4 tsp olive oil
1/2 tsp sea salt
1/4 cup chopped fresh parsley
PreHeAt oven to 400F. using a mandolin, slice
potatoes no thicker than 1/4 in.
Bring a large pot of water to a boil. add potatoes
HeAt 2 tbsp butter in a 9-in. ovenproof frying pan,
and cook until tender, about 20 min. Drain
over medium. begin in the centre of the pan and
potatoes and transfer back into pot. Drizzle with
layer potatoes in a spiral, overlapping slightly to
olive oil. smash very lightly with a potato masher,
cover pan. sprinkle with salt. season with pepper.
then sprinkle with sea salt. stir in parsley.
Repeat layering, seasoning between each layer.
using the back of a spatula, press down on centre ServeS 4 | 263 calories, 5 g protein, 51 g carbs,
of potatoes to even out. brush with remaining 5 g fat, 5 g fibre, 309 mg sodium, per serving.
butter. using a spatula, lift up bottom layer of
potatoes and take a peek. the base should be
golden brown. Cover pan with foil.
BAke in centre of oven for 25 min. Remove foil.
Continue baking until potatoes are tender, but
crisp around the edges, 20 to 30 more min.
Remove from oven. let stand 10 min. Run a knife
around the edges and underneath potatoes before
geoRge whItesIDe; john Cullen
unmoulding. gently shake the pan from side to

side. when the cake moves easily in the pan, place
a flat serving plate on top of pan and turn over
to unmould. slice into wedges.
dinner in 30 103
frozen
peas
zucchini & pea sauté

1 tsp vegetable oil

1 small garlic clove, minced
2 medium zucchini, cut into
french-fry-sized sticks
pinch red-chili flakes
1/4 cup water
1/4 tsp salt
1 cup frozen peas
HeAt a large frying pan over medium-high. add

oil, then garlic, zucchini and chili flakes. sauté
1 min, then add 1/4 cup water and salt. Cook until
zucchini starts to soften, about 2 min. add peas
and continue cooking until heated through, about
2 more min.
RobeRto CaRuso; joDI PuDge
chatelaine.com
roasted halibut sweet pea &
with minted pea coulis parmesan crostini
2 large shallots, finely chopped 8 thinly sliced pancetta rounds

1/2 cup dry white wine 2 cups frozen peas
1 1/2 tsp salt 1/2 cup freshly grated parmesan cheese
2 cups frozen peas 1/4 cup shredded fresh basil
1/2 cup 35% cream 2 tbsp lemon juice
2 tbsp chopped fresh mint leaves 1 tbsp olive oil
6 halibut fillets, each about 180 g 1/4 tsp salt
1 tbsp butter 16 toasted baguette slices
1 tsp vegetable oil
1 lime, cut into 6 wedges HeAt a large non-stick frying pan over medium-
high. add pancetta in one layer and cook until
Bring shallots, wine and 1/2 tsp salt to a boil in crisp, 1 to 2 min per side. Cook in 2 batches, if
a saucepan. Reduce heat. simmer until shallots necessary. Remove to a paper-towel-lined cutting
are soft, 5 min. add peas, cream and mint. Cook board. when cool, carefully slice in half.
until peas are soft, 5 min. Purée in a blender. Push
Bring 4 cups water to a boil in a large pot. add
coulis through a sieve into a bowl. Discard pulp.
peas. Cook until very tender, 5 to 7 min. Drain,
PreHeAt oven to 400F. sprinkle fish with 1 tsp then pulse in a food processor with parmesan, basil,
salt. season with pepper. melt butter in a large lemon juice, oil and salt until smooth. top each
non-stick frying pan over medium-high. add oil, baguette slice with 1/4 tsp of pea purée, then a piece
then fillets, skin-side up, in 2 batches. Cook until of pancetta overtop. spread more purée overtop.
golden, about 3 min. transfer to a lined baking
mAkeS 16 croStini | 76 calories, 3 g protein, 5 g
sheet, skin-side down. Roast in centre of oven until
carbs, 5 g fat, 1 g fibre, 114 mg sodium, per crostini.
yvonne DuIvenvooRDen
a knife tip inserted in centre of fish and held for 10

sec comes out warm, 5 to 7 min. serve with coulis
and lime wedges. Prep tip: toast baguette by brushing both sides
with olive oil. toast in 500F oven until golden,
14 g fat, 735 mg sodium, per serving. 1 to 3 min per side.
dinner in 30 105
creamy indian paneer classic basil pesto
chili-lime butter marinated mushrooms with
shallots & thyme pecan-cranberry granola
orange-vanilla ice cream
TKTKTKTK TKTKTKTK
chatelaine.com
dinner in 30
107
10 minutes
10 minutes
3 tasty
Ways to
use it
switch Saag paneer
pan-fry 1 cup
it up cubed paneer
in 2 tbsp butter
over medium until
Soy-Sauce golden. remove,
add 1/4 cup soy then add 1/8 tsp
sauce, 2 tsp cumin seeds,
toasted sesame 1 chopped onion,
seeds and 1 tsp 1 minced garlic
dark sesame oil clove, 1 tsp grated
to curds before fresh ginger and
1/4 tsp garam
draining. cube and
add to stir-fries. masala. cook until
onion is soft. add
creamy indian paneer Cilantro-Chili
add 1/4 cup
8 cups packed,
shredded spinach.
chopped cilantro cook until wilted.
and 1/4 tsp hot add 3/4 cup 10%
2l 3% milk, at room Lay a 10 x 10-in. square piece of red-pepper flakes cream. return
temperature double-layer cheesecloth in a medium to curds before
1/4 cup paneer to pan and
fresh lemon juice strainer or colander over a large bowl. draining. cut sprinkle with 1/4 tsp
Pour milk into a large, very wide into strips and salt. cook until
saucepan and heat over medium-high. add to salads. liquid is almost
Ingredient Tip: using 3% stir often until milk comes to a gentle
Cinnamon-Sugar absorbed. Stir in
milk is key to making a richer, boil, about 9 min. remove from heat.
add 1 tsp cinnamon 1 tbsp lemon juice.
more flavourful paneer.
STIr in lemon juice and keep stirring to curds before protein-packed
until milk curdles. Milky-white curds draining. cube Sandwich
will float to the surface. The liquid and sprinkle with mash 1 cup
whey will turn yellow. When milk is golden raisins crumbled paneer
completely curdled, pour mixture and brown sugar. with 2 tbsp mayo,
into the cheesecloth-lined strainer. 1 tbsp chopped fresh
Drain and press cheese with the back dill and 1 tsp each
of a spoon for 30 sec. squeeze and Worcestershire
gather up corners of cloth to cover sauce and Tabasco.
paneer. Flatten into a disc. Press down Sandwich between
with a heavy bowl in the strainer. let sliced cucumber
drain for 30 more min. remove cloth. and lettuce.
Wrap cheese in plastic wrap. refriger-
ate up to 1 week. Savoury Salad
marinate paneer
MakeS 2 CupS | 214 calories,
cubes in salad
14 g protein, 3 g carbs, 16 g fat, dressing. Keep
ryan szulc
15 mg sodium, per 1/2 cup. refrigerated and

Excellent source of B12 . use as a garnish.
chatelaine.com
dinner in 30
109
10 minutes
3 tasty
Ways to
use it
roasted Fish
switch Spread pesto over

fillets of halibut,
it up salmon or trout.
roast on a baking
sheet in 400F
oven until a knife
Arugula-Almond tip inserted into the
in place of basil thickest part of the
and pine nuts, fish and held for
use 4 cups fresh 10 sec comes out
arugula leaves warm, 10 to 15 min.
and 1/2 cup Feta Spread
toasted almonds. Whirl 200 g of
feta with 1/4 cup
Cilantro-Walnut pesto in a food
in place of basil processor. use as
and pine nuts, sandwich spread.
use 4 cups fresh or for an appetizer,
cilantro (including spread over
classic basil pesto stems) and 1/2 cup baguette slices
toasted walnuts. and bake on a
baking sheet
2 to 3 garlic cloves Drop garlic cloves through the spout Sun-dried Tomato in 400F oven until
4 cups basil leaves of a food processor or blender while in place of basil, use spread is warm
(packed) it’s running. add basil, pine nuts, 2 cups sun-dried and bread is
1/2 cup toasted pine nuts parmesan, lemon juice and salt. Whirl tomatoes packed in toasted, 4 to 6 min.
(optional) oil, patted dry. top with prosciutto
until finely chopped. With motor still
1/3 cup grated parmesan or sliced tomatoes.
running, gradually add oils. Whirl until
cheese
mixture is thickened, scraping down Broccoli with
2 tbsp fresh lemon juice Tomatoes
1/4 tsp sides as needed.
salt coarsely chop
1/3 cup olive oil MakeS 1 1/3 CupS | 91 calories, 1 g 2 deseeded
1/3 cup vegetable oil protein, 1 g carbs, 9 g fat, 51 mg tomatoes. transfer
sodium, per tbsp. to a large bowl.
mash in 1/4 cup
pesto and 2 tbsp
lemon juice. Steam
Store It: Pesto will keep well, covered 1 bunch broccoli,
and refrigerated, for up to 1 week. or cut into florets.
freeze it in ice-cube trays and store add drained hot
the frozen pesto cubes in a resealable broccoli and toss.
MichaEl grayDon
freezer bag for up to 3 months. Serve immediately.
chatelaine.com
dinner in 30
111
10 minutes
switch 8 tasty
it up Ways to
For each of these use it
variations, start
with 1/2 cup room- Tex-Mex Corn
temperature, toss cooked
unsalted butter corn with chili-
lime butter.
Blue Cheese Classic Steak
combine butter
top grilled
with 1/2 cup
steak with a
crumbled stilton
slice of blue-
or roquefort
cheese butter.
cheese, 2 tbsp
Dijon and pasta Nicoise
1 tbsp finely Stir niçoise butter
chopped chives. into hot pasta.
thin out with pasta
Shallot cooking water.
combine butter
with 3 tbsp diced easy roast
shallots. Spread shallot
butter under
Niçoise chicken or
combine butter
turkey skin
with 1/4 cup finely
chili-lime butter chopped sun-dried
before roasting.
tomatoes, 1 diced Sesame Chips

anchovy, 1 minced brush melted
1/2 cup unsalted butter, at STIr butter with a wooden spoon in clove garlic and 1/4 honey-sesame
room temperature a medium bowl until creamy. stir in tsp dried oregano. butter over
1 tbsp finely grated lime zest, juice and chili-garlic sauce. tortillas. bake
zest Garlic-Herb at 350F until
scrape onto a piece of waxed paper.
1 tbsp lime juice combine butter
Fold one edge of the paper over butter crunchy, 10 min.
1/8 tsp chili-garlic sauce with 2 tbsp finely
and smooth, shaping the mixture into Breakfast Treat
chopped parsley
a log about 5 in. long. roll the log and Slather french
and 1 tbsp finely
seal by twisting the ends. toast with
minced garlic.
CHILL log in the refrigerator for at cinnamon-
Cinnamon-Sugar sugar butter.
least an hour before using. Wrap in foil
combine butter
and refrigerate up to 1 week or freeze French Beans
with 1 tbsp brown
up to 3 months. Sauté green beans
sugar and 1/4 tsp
10 min MakeS 1/2 Cup | 31 calories, 3 g fat, cinnamon. with shallot butter
1 mg sodium, per tsp. and chopped
in the kitchen Honey-Sesame fresh tarragon.
combine butter
+ 1 Hour with 2 tbsp honey easiest Fish
CHILLINg
and 1 tbsp toasted Set slices of niçoise
or garlic-herb
john cullEn
sesame seeds.
butter on top of
hot pan-fried trout,
halibut or scallops.
chatelaine.com
dinner in 30
113
10 minutes
switch 4 tasty
it up Ways to
use it
Balsamic
Mushrooms antipasto Bites
Substitute 4 large Skewer mushrooms
sliced garlic cloves & bocconcini with
for shallots and sun-dried tomatoes
use balsamic and basil.
instead of red-
asiago Mushroom
wine vinegar.
Flatbread
omit thyme.
brush greek pitas
Mushrooms & with oil-vinegar
Bocconcini mixture from
Substitute 4 large mushrooms and
sliced garlic cloves bocconcini. top
for shallots, with grated asiago
and white-wine and any sliced,
vinegar instead of marinated
red-wine vinegar. mushrooms.
Stir in 4 thinly bake in a 400F
sliced sun-dried oven until cheese
is melted, 15 min.
marinated mushrooms tomatoes and
200 g drained top with arugula.
with Shallots & thyme mini bocconcini

balls before
artichoke and
Mushroom
packing into jars. Bruschetta
Ginger-Sesame mix any chopped
2 227-g pkgs button preHeaT oven to 475F. slice mush- marinated
mushrooms, Mushrooms
rooms in half and arrange in one layer mushrooms with
washed and roast 484 g oyster
on a large rimmed baking sheet. add chopped artichoke
dried mushrooms, torn
shallots. roast in top third of oven until hearts and roasted
4 shallots, sliced into large strips.
mushrooms have released most of red peppers.
1/4 cup olive oil Whisk 2 tbsp
their juices, about 5 min. Spoon on crostini
1/4 cup red-wine vegetable oil
vinegar WHISk oil with vinegar, salt and thyme with 2 tbsp dark or crackers.
1/4 tsp salt in a large bowl. add hot mushrooms sesame oil, 1/4 cup ginger-Mushroom
1 tsp dried thyme and shallots, and toss until coated. rice vinegar, 3 Burgers
Pack into 2 500-ml Mason jars. tbsp grated fresh chop 1/2 cup
Distribute oil-vinegar mixture between ginger and 1/2 tsp ginger-sesame
jars. Fasten lids. refrigerate at least red-chili flakes. Mushrooms. Stir
12 hours before serving. They will add hot oyster into 450 g ground
develop more and more flavour over mushrooms and beef with 1/2 tsp
the next few weeks. pack into jars. salt. Shape into
angus FErgusson
SerVeS 6 | 46 calories, 1 g protein, 6 patties. cook in

4 g carbs, 3 g fat, 1 g fibre, 34 mg a large frying pan,
sodium, per serving. 5 min per side.
chatelaine.com
dinner in 30
115
10 minutes
4 tasty
Ways to
use it
5-Min Dessert
grate peeled
apples and pears.
switch Firmly press

into ramekins,
it up stopping 1/2 in.

from rim. Scatter
granola overtop.
Seed Swap microwave on
in place of high until fruit
pepita seeds, is tender, about
use 1 cup raw 3 min.
peeled sunflower
seeds or 1/2 cup Movie Snack
sesame seeds. Stir 4 cups
popcorn with
Just Nuts 1 cup granola in
omit cranberries. a large bowl. Store
pecan-cranberry granola
double quantity in resealable bags.
of nuts, replacing
Crunchy Salad
berries with
Scatter 1/4 cup
almonds or
granola over
1/2 cup honey WHISk honey with oil, vanilla, salt walnut halves.
your favourite
1/3 cup vegetable oil and cinnamon in a large bowl. stir
Orange-Apricot spinach salad
2 tsp vanilla in oats, pecans and pepita seeds. for extra crunch.
Subtitute chopped
1/4 tsp salt
HeaT 2 large non-stick frying pans dried apricots
1/4 tsp cinnamon granola To go
over medium-high (using two pans for cranberries,
3 cups large-flake oats melt 3 tbsp butter
cuts cooking time in half). When hot, and zest an
100-g pkg pecan halves, with 2 cups
divide oat mixture between pans. orange over
about 1 cup chopped marsh-
cook, stirring frequently, about 1 min, finished granola.
1 cup pepita seeds mallows in a
(shelled pumpkin then reduce heat to medium. continue
Fragrant Spices saucepan over
seeds) stirring, adjusting heat as needed, medium, stirring
in place of
1 cup dried cranberries until golden and toasted, about 6 often, for 2 min.
cinnamon, use
more min. stir in cranberries. 1/4 tsp ground Stir until smooth,
TraNSFer to a baking sheet to cool ginger, grated then add 3 cups
completely. granola will keep well, nutmeg or a granola. Scrape
stored in an airtight container at room combination. mixture into an
temperature, for up to 1 week. 8 x 8-in. square
baking dish lined
MakeS 4 CupS | 515 calories, 11 g
with overhanging
protein, 59 g carbs, 29 g fat, 6 g fibre, plastic wrap.
80 mg sodium, per 1/2 cup. Excellent cover with plastic
source of iron.
john cullEn
wrap and let stand

at least 2 hours.
cut into bars.
chatelaine.com
dinner in 30
117
10 minutes
3 tasty
Ways to
use it
Triple-Chocolate
’wich
brush chewy
chocolate cookies
switch
with chocolate-
flavoured liqueur.
it up
press a scoop of
orange-chocolate
ice cream in
between. Wrap in
Orange-Chocolate
plastic. Freeze up
Substitute
to a week.
chocolate-fla-
voured liqueur rose-Scented
for orange liqueur. Napoleon
Stir another 3 tbsp brush a sheet of
chocolate liqueur phyllo pastry with
with 100 g melted melted butter, then
and cooled sprinkle with a little
orange-Vanilla ice cream chocolate. Swirl sugar. cover with
into cream mixture another phyllo sheet,
before freezing. lining up the edges.
2 tbsp finely grated WHISk zest with citrus juices and brush with butter
Turkish
orange zest icing sugar in bowl of stand mixer and sprinkle with
1/2 cup Fold 1/3 cup
orange juice until sugar dissolves. sugar. repeat with
1/4 cup chopped toasted
fresh lime juice 2 more sheets.
SLICe bean in half. use the dull side pistachios, 2 tsp
1 1/3 cup icing sugar cut stack into 20
of a paring knife to scrape the seeds rose water and
1 vanilla bean 1/4 tsp cinnamon
squares. bake on a
2 cups 35% cream out of the pod. stir seeds into sugar
greased pan at 375F
mixture. add cream. Whisk on into cream
3 tbsp orange-flavoured until golden, 8 min.
liqueur medium until mixture forms soft before freezing.
layer 3 crisps with
peaks, 2 to 3 min. Kid-Friendly 2 scoops Turkish
aDD liqueur and whisk until com- omit liqueur. ice cream. garnish
bined. scrape into a 9 x 5-in. loaf with honey and
pan. cover surface with a piece pistachios.
10 min of wax or parchment paper. Freeze

4 to 5 hours. let soften 15 min
orange-Vanilla
in the kitchen before serving.
Float
put a scoop of
+ 4 HourS Kid-Friendly ice
SerVeS 8 | 285 calories, 1 g protein,
FreezINg
25 g carbs, 21 g fat, 22 mg sodium, cream in a tall
per serving. good source of vitamin a. glass. top with
orange pop.
MichaEl grayDon
chatelaine.com
dinner in 30
119
over 200
time savers EVERY YEAR
home
e gourmet health 10-minute workout home 10-minute p
homemade organizing ‡ makeoverS ‡ crafTS ‡ 10-min projecTS
pickled
veggies FOCUS ON
vintage
chalkboar
them in a salad or sandwich dillEd
energy
dreamy
nch on one right out of the jar gREEn bEanS
a delicious fat-free snack Three simple
paper-
steps transform
nel Perk up your mood and a flea-market
fitness level with these frame — and brin
weights
YOU NEED
in 1-in.
invigorating moves the flair of a
ucumbers consulting trainer Kathleen Trotter
Parisian café hom
r Dumbbells
ashed There’s something
almost ethereal about
Reverse Wood Chop Walk-Your-Body Dumbbell Lunge Curtsy Lunge
a with Wide Squat Push-Up with Knee Up with Side Tap these handmade
salt. Holding one dumbbell, stand From standing, bend over and Holding dumbbells at shoulder- Holding dumbbells at ear- home-office accessories
MAIN PHOTO, MASTERFILE. EXERCISES: PHOTOS, ROBERTO CARUSO; HAIR & MAKEUP, DAVID GOVEIA/JUDY INC. SHOES, BRA TOP & SHORTS, NIKE.
with your feet slightly wider walk your hands down your height in front of you, arms height, step your right foot
than your hips. Squat, reaching body and along the floor until bent, step back into a lunge. diagonally behind your left
both hands to the inside of you’re in plank position. Your Then, thrust your back knee one and bend both legs to
minutes
in your left foot. Raise your arms hands should be beneath your up, pushing one arm forward almost 90 degrees. Return done!
igh diagonally overhead, toward chest, shoulder-width apart. and pulling the other one back. to standing, stretching your
your right shoulder, as Then, lower into a push-up. Return to start and continue, right foot and arm to the side.
you push out of the squat. Now, reverse the movement, while alternating your arms. Do 10 reps on each side.
se
Do 10 reps on each side. walking your hands back Do 5 reps on each side. PERFECT YOUR FORM: Stay
running Get this look:
PERFECT YOUR FORM: Sit back toward you and up your body PERFECT YOUR FORM: balanced when lowering down Aladine acrylic blocks,
o2 moRoccan Spicy
into the squat each time you to standing. Do 10 reps. Remember to keep both feet by focusing on an object in scrapbooking paper,
caRRotS aSpaRaguS
n lower down, keeping your head PERFECT YOUR FORM: Keep and knees facing forward. front of you that doesn’t move. envelopes, deserres.ca.
Diamond Glaze glue,
PhoToS, MichaeL GRaydon. Food STyLinG, cLaiRe STubbS. PRoP STyLinG, SheLLy ShnieR.
aligned with your spine. your abs engaged and pulled DIAL IT DOWN: Perform the DIAL IT DOWN: Curtsy in place
diamondglaze.com.
DIAL IT DOWN: Perform the in toward your spine. move without any weights. and skip the side tap.
at least move without any weights. DIAL IT DOWN: Drop onto your AMP IT UP: Slow the movement AMP IT UP: Instead of tapping
ey keep AMP IT UP: Hold a heavier knees for the push-up. down and hold the lunge the floor when stretching your
dge, dumbbell in your hands. AMP IT UP: Jump up each time position for three seconds. leg to the side, do a kick.
flavour. you return to standing.
otein,
Personalized acrylic blocks look pretty

cucumbER-
fEnnEl and keep your papers in perfect order.
photo, MichAel AlberstAt.
picklES
Give family photos, scrapbooking paper or leftover gift wrap a playful makeover by
transforming them into decorative paperweights. Cut chosen image 1/2 inch larger than
your acrylic block. Coat block lightly with Diamond Glaze glue. PlaCe image face down
onto glue and move around to evenly coat. smooth out any air bubbles. trim when dry.
Calorie-Burning Bonus Really want to get that blood flowing? Boost your heart rate with jumping jacks or stride jumps,
for 30 to 60 seconds, between exercises. And remember, the more you pump your arms the harder it will be.
hatelaine.com 96 DECEMBER 2010 | chatelaine.com chatelaine.com | september 2010 73 92 June 2010 | chatelaine.co
7/23/10 12:03:46 PM 1210-HTH-10 MINUTE WORKOUT.indd 96 10/25/10 6:45:45 PM 0910-HM-10 MINUTE PROJECT.indd 73 7/23/10 9:31:51 PM 0610-HM-10_MIN_MAKEOVER.indd 92
SUBSCRIBE TODAY! CHATELAINE.COM/ORDER

Read, share & connect anytime.
index
STARTERS Ginger Mojito Pork 40 Thai Red-Curry Tilapia with
Apple-Fennel Salad with Prosciutto Glazed Rack of Lamb with Shallot Butternut-Squash Fries 62
& Walnuts 14 Gravy & Baby Potatoes 40 Vegetarian
Creamy Fennel & Celery Soup 95 Ham & Cheese Frittata 42 Baked Goat Cheese & Apple Salad 16
Crispy Sesame & Tofu Cakes 67 Korean Beef Bulgogi 38 Baked Risotto with Roasted Fennel 95
Sweet Pea & Parmesan Crostini 105 Lamb Koftas with Tzatziki 46 Chickpea Curry with Cucumber 72
Lentil, Kale & Sausage Soup 9 Crispy Sesame & Tofu Cakes 67
MAINS Pita Wraps with Saucy Pork 93 Gnocchi with Arugula &
Chicken Pork Chops with Brie & Apples 97 Cambozola 86
Baby Greens with Chicken Salisbury Steak & Mushrooms 99 Grilled Vegetable Pizza 70
& Spring Vegetables 14 Saucy Eggplant & Pork Stir-Fry 42 Middle Eastern Salad 12
BBQ Chicken with Piri Piri Sauce 28 Sesame-Ginger Steak & Noodle Packet-Baked Mushrooms with Thyme 72
Chicken & Dumplings 28 Salad 48 Pasta with Swiss Chard & Raisins 101
Chicken, Mango & Brie Quesadillas 30 Shrimp & Pork Mini-Burgers 58 Pita Pizza with Hummus & Mint 74
Chicken Miso Noodle Soup 12 Smoky White-Bean Chili 46 Secretly Creamy Pesto Pasta 80
Chicken, Mushroom & Goat Upside-Down Shepherd’s Pie 48 Sesame-Ginger Tofu & Vegetables 16
Cheese Wraps 99 Seafood Spicy Peanut Tofu Stir-Fry 68
Chicken on Cilantro-Ginger Noodles 22 Cajun Shrimp 54 Thai Basil Noodles with Tofu 70
Chicken Tortilla Lasagna 32 Classic Tom Yum Soup with Chicken Tofu-Teriyaki Noodles 74
Cilantro-Lime Chicken Soup 10 & Shrimp 10 White-Bean & Walnut Burgers 68
Cinnamon Chicken with Butternut Creamy Crab Pasta with Sun-Dried
Squash 24 Tomatoes & Dill 80 SoupS & SAlAdS
Classic Tom Yum Soup with Chicken Curried Coconut Mussels 53 Apple-Fennel Salad with Prosciutto
& Shrimp 10 Curried Shrimp with Cucumber 92 & Walnuts 14
Easy Chicken Tostadas 32 Easy-Roll Sushi Wraps 93 Baby Greens with Chicken & Spring
Ginger Chicken Stir-Fry with Gingery Fish with Tropical- Vegetables 14
2 Greens 24 Fruit Salsa 54 Baked Goat Cheese & Apple
Herbed Chicken with Mint-Pepper Halibut & Zucchini Soft Tacos 56 Salad 16
Salsa 26 Lemon Linguine with Smoked Chicken Miso Noodle Soup 12
Kung Pao Chicken 22 Oysters 84 Cilantro-Lime Chicken Soup 10
Lemon Chicken Spaghettini 82 Linguine with Spicy Gremolata Classic Tom Yum Soup with Chicken &
Lemon Chicken with Bok Choy 21 Shrimp 79 Shrimp 10
Spaghetti & Herbed Chicken Parchment-Baked Gremolata Fish 58 Creamy Fennel & Celery Soup 95
Meatballs 84 Roasted Halibut with Minted Lentil, Kale & Sausage Soup 9
Stuffed Greek Chicken 30 Pea Coulis 105 Middle Eastern Salad 12
Meat Salmon Cakes with Lemony Seared Salmon & Spinach Salad 62
Almost Instant Mac & Cheese 82 Snow Peas 60 Seared Salmon Salad with Ruby
Barbecued Steaks with Argentinean Seared Salmon & Spinach Salad 62 Grapefruit & Snow Peas 56
Salsa 37 Seared Salmon Salad with Ruby Sesame-Ginger Steak & Noodle
Chunky Chipotle-Pork Chili 44 Grapefruit & Snow Peas 56 Salad 48
Creamy Ham & Pea Fusilli 86 Shrimp & Pork Mini-Burgers 58 Tangy Carrot & Cucumber Salad 91
Crispy Pork Chops with Sautéed Sweet & Spicy Glazed Salmon Wilted Spinach Salad with Chipotle
Apples 38 with Greens 60 Pork 44
chatelaine.com dinner in 30 121

index
pASTA & pIzzA Pasta with Swiss Chard & Raisins 101
Almost Instant Mac & Cheese 82 Pita Pizza with Hummus & Mint 74
Creamy Crab Pasta with Sun-Dried Secretly Creamy Pesto Pasta 80 EdIToR IN CHIEF
Tomatoes & Dill 80 Spaghetti & Herbed Chicken Jane francisco
Creamy Ham & Pea Fusilli 86 Meatballs 84 ART dIRECToR
Sandy kim
Gnocchi with Arugula &
dEpuTy ART dIRECToR
Cambozola 86 SANdWICHES & WRApS Alicia kowalewski
Grilled Vegetable Pizza 70 Chicken, Mushroom & Goat Cheese Food EdIToR
Lemon Chicken Spaghettini 82 Wraps 99 claire tansey
Lemon Linguine with Smoked Easy-Roll Sushi Wraps 93 THE CHATElAINE kITCHEN
carolyn Lim chua
Oysters 84 Pita Wraps with Saucy Pork 93 irene ngo
Linguine with Spicy Gremolata Heather trim
Shrimp 79 SIdES kristen Eppich
Braised Potatoes 102 Amanda barnier
Buttered Carrots 90 ART
melissa Geurts
Citrus-Braised Fennel 94 Patricia cavazzini
Honeyed Swiss Chard with Plums 101 Sandi tower
Lemon-Curry Apple Slaw 96 Jacki Slovitt
Mushroom-Barley Pilaf 98 Copy Janet morasutti, Lora Grady
Red-Curry-Peanut Noodles 26
publISHER kenneth whyte
Smashed Potatoes with Parsley
associate publisher Angela Jones
& Sea Salt 103 Director, consumer marketing
Sweet-and-Sour Rosemary Carrots 91 brinda Luckoo
Swiss Chard Sauté with Brazil retail Director mark Hamill
Nuts 100
RogERS SpECIAl INTEREST
Tangy Carrot & Cucumber Salad 91
publICATIoNS
Upside-Down Potato Cake 103 general manager cathrin bradbury
Zucchini & Pea Sauté 104 branD Development Director,
books marnie Peters
10-MINuTES creative Director Jason Logan
Chili-Lime Butter 112

managing eDitor katie dupuis
Classic Basil Pesto 110
Creamy Indian Paneer 108 Chatelaine, established 1928, is published by Rogers
Marinated Mushrooms with Shallots Publishing Limited, a division of Rogers Media Inc., One
& Thyme 114 Mount Pleasant Road, Toronto, ON M4Y2Y5. Contents

Copyright © 2011 by Rogers Publishing Limited, may not
Orange-Vanilla Ice Cream 118
be reprinted without permission. We acknowledge the
Pecan-Cranberry Granola 116 financial support of the Government of Canada through
Simon brown/Stock food.
the Canada Periodical Fund (CPF) for our publishing

dESSERTS activities. Printed in Canada. To order additional copies
Apple-Berry Brown Betty 97 of this cookbook or a subscription to Chatelaine: 1-800-

268-6812/905-946-0084 or chatelaine.com/service.
Orange-Vanilla Ice Cream 118
IssN 0009-1995 | IsbN 978-0-88896-430-4
chatelaine.com
Everyday
meal ideas
New Pasta Recipes
Delicious Vegetarian
Dinner-Party Ideas
10-Minute Timesavers
Shopping Tricks & Tips
…and much more!

Chatelaine Cookbook

Uploaded by

Copyright:

Available Formats

Chatelaine Cookbook

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Chatelaine Cookbook

Uploaded by

Copyright:

Available Formats

dinner in 30

DELICIOUS PASTAS SATISFYING SALADS VEGETARIAN RECIPES DINNER-PARTY IDEAS

A spicy Caesar goes down smoothly

Classic Spicy Caesar

chatelaine.com 239 176

FIND CHATELAINE EVERYWHERE!

contents 6 SOUPS & SALADS

slimming one fab idea

A Step-by-Step Guide to Finding

you caN reach your GoalS!

Feeling Good Never

FIND CHATELAINE EVERYWHERE!

The reason Chatelaine

2 tbsp olive oil

Heat a large, wide saucepan over

sodium, per serving. excellent source

classic tom yum

900-ml chicken broth

15 min prep | 45 min ToTal

8 g carbs, 2 g fat, 1 g fibre, 142 mg

chicken miso noodle soup 1/4 cup chopped fresh

47 g carbs, 12 g fat, 2 g fibre, 1,308

4 leaves green leaf lettuce,

4 slices prosciutto, halved

2 tbsp finely chopped melted, about 3 more min. Transfer to

baked goat cheese

2 slices bread, cubed

zest of one lemon

and garlic. Bring to a boil, then reduce lemon chicken

springy when pressed, 4 to 8 min. melon slices with

7 g carbs, 8 g fat, 2 g fibre, 496 mg

of peanuts. 50 g carbs, 16 g fat, 4 g fibre, 94 mg

3 tbsp teriyaki sauce

cinnamon chicken with STiR teriyaki with cornstarch in

SERvES 4 | 292 calories,

2 tbsp olive oil

HEAT a large frying pan, preferably

sodium, per serving.

bbq chicken with

5 garlic cloves, cut in half

COmBinE garlic and peppers in

38 g carbs, 16 g fat, 4 g fibre, 815 mg

stuffed greek chicken SHREd chicken into thin strips.

10 min prep | 30 min total SET a large non-stick frying pan

this prevents the wood

1 tsp olive oil

SERvES 6 | 414 calories, 30 g protein

1 cup coarsely chopped fresh

WHiRL cilantro, parsley, onions, shallots,

frizzled potatoes Sliced

drop potatoes into the pot. Cook, stirring

PREHEAT oven to 425F. place a rack on

600 g baby potatoes, cut in half

with mint. 2 min. add tomato paste, Worcestershire

ham & cheese

PREHEAT oven to 350F. lightly oil

with cheese, green onions and salsa.

1 large pork tenderloin,

and the sauce they’re