Recipe of the Week - Eggs Poached in Spicy Tomato Sauce

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Eggs Poached in Spicy Tomato Sauce

Inspired by the Middle Eastern dish shakshuka this comforting vegetarian entrée is perfect for any meal of the day. Serve with whole-grain pita or baguette for dipping.

Photo: Gibson & Smith

Photo: Gibson & Smith

Serves: 4
Hands-on time: 30 minutes
Total time: 35 minutes

INGREDIENTS:

  • 1/2 tsp olive oil
  • 1/2 green bell pepper, seeded and finely chopped
  • 1/4 cup finely chopped red onion
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/8 tsp ground cayenne pepper
  • 2 cloves garlic, minced
  • 2 cups jarred unsalted puréed and strained tomatoes (aka passata)
  • 2 tbsp fresh orange juice
  • 1/2 tsp plus 1/8 tsp sea salt, divided
  • 8 medium eggs
  • 1/4 cup finely chopped fresh flat-leaf parsley leaves
  • 1/4 cup finely chopped fresh cilantro leaves

INSTRUCTIONS:

  1. In a large, deep skillet, heat oil on medium. Add bell pepper, onion, cumin, coriander and cayenne and sauté, stirring frequently, for 4 minutes. Add garlic and sauté for 1 more minute.
  2. To skillet, add tomatoes, orange juice and 1/2 tsp salt. Stir to combine and increase heat to medium-high. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes.
  3. Crack 1 egg into a small bowl or cup. Gently slip egg into sauce, keeping egg whole; repeat with remaining eggs, leaving 1-inch between each. Reduce heat to medium-low and sprinkle remaining 1/8 tsp salt over top. Cover and simmer gently until egg whites are opaque and yolks are firm, 6 to 8 minutes. Top with parsley and cilantro. Carefully ladle sauce and eggs into serving bowls.

Nutrients per serving (2 eggs with Spicy Tomato Sauce): Calories: 178, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 11 g, Fiber: 3 g, Sugars: 7 g, Protein: 13 g, Sodium: 439 mg, Cholesterol: 327 mg

http://www.cleaneatingmag.com/recipes/classics-made-clean/eggs-poached-in-spicy-tomato-sauce/

Recipe of the Week - Strawberry Cream Pie Parfaits

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Strawberry Cream Pie Parfaits

Photo: Gibson & Smith

Photo: Gibson & Smith

Serves: 6
Hands-on time: 15 minutes
Total Time: 40 minutes (plus cooling time)

INGREDIENTS:

  • Olive oil cooking spray
  • 1 cup white whole-wheat flour
  • 1/4 cup almond meal
  • 1/4 tsp sea salt
  • 2 tbsp safflower oil
  • 3 tbsp raw honey, divided
  • 1 1/2 cups reduced-fat ricotta cheese
  • 1 1/4 lb strawberries, sliced (about 3 cups sliced)

INSTRUCTIONS:

  1. Preheat oven to 350°F and mist an 8-inch square glass baking dish with cooking spray. In a medium bowl, whisk together flour, almond meal and salt. Add oil and stir until combined. Add 1 tbsp honey and stir until combined. Add 2 tbsp cold water and stir until combined. (NOTE: Mixture will feel sandy, uneven and will contain some larger chunks.) Transfer to baking dish and press into an even layer with your fingers. Bake until edges and bottom are deep golden brown, 21 to 24 minutes. Cool completely in baking dish on a wire rack.
  2. To a medium bowl, add cheese and remaining 2 tbsp honey. Beat on high speed with an electric mixer until combined. Slide cooled crust out of baking dish onto a cutting board and break into uneven, bite-size pieces.
  3. Assemble parfaits: To each of 6 parfait glasses or trifle cups, add 2 tbsp crust pieces, 2 tbsp cheese and 1/4 cup strawberries. Repeat layers once.

Nutrients per serving (1 Strawberry Cream Pie Parfait): Calories: 255, Total Fat: 11 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 4.5 g, Carbs: 31 g, Fiber: 4 g, Sugars: 14 g, Protein: 11 g, Sodium: 231 mg, Cholesterol: 20 mg 

www.cleaneatingmag.com

Recipe of the Week - Crab Cakes with Creamy Cucumber Sauce

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Crab Cakes with Creamy Cucumber Sauce

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

  • 12 fresh chives, cut into 3- or 4-inch lengths
  • 1/2 cucumber, peeled, halved lengthwise, seeded and cut into 3 or 4 pieces
  • 2/3 cup plain reduced-fat yogurt (NOTE: Opt for regular yogurt, as the Greek variety is too thick for this particular dish)
  • Sea salt and fresh ground black pepper, to taste
  • Zest of 1 lemon
  • 1 tbsp fresh lemon juice
  • 1 lb cooked lump crabmeat, picked over
  • 1 1/3 cups whole-wheat panko bread crumbs
  • 1/2 cup seeded and chopped red bell pepper
  • 5 large egg whites
  • 2 tbsp sunflower or safflower oil
  • 8 large butter lettuce leaves

INSTRUCTIONS:

  1. In a food processor, puree chives, cucumber and yogurt. Season with salt and pepper and set aside.
  2. In a large bowl, combine lemon zest, lemon juice, crab, panko, bell pepper and salt. Stir in egg whites. Using damp hands, shape mixture into 8 cakes, each about 3/4-inch thick, arranging cakes on the back of a baking sheet.
  3. In each of two medium nonstick skillets on medium, heat 1 tbsp oil. Carefully slide cakes off a baking sheet and into skillets, 4 per skillet. Cook until golden brown and cooked through, about 4 minutes per side.
  4. Divide lettuce among plates. Divide cakes among leaves and top each with about 2 tbsp sauce. Serve with remaining sauce.

Nutrients per serving (2 crab cakes, 1/4 cup cucumber sauce, 2 lettuce leaves): Calories: 327, Total Fat: 13 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 26 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 576 mg, Cholesterol: 83 mg

Recipe of the Week - Miso Carrot Soup

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Miso Carrot Soup

Photography by Jeff Coulson

Photography by Jeff Coulson

  • Prep time: 20 minutes
  • Total time: 30 minutes
  • Portion size: 6 servings

Ingredients

  • 1 tbsp (15 mL) vegetable oil
  • 1 sweet onion, diced
  • 2 ribs celery, diced
  • 2 tbsp (30 mL) minced fresh ginger
  • 1 bag (900 g) carrots, diced
  • 1 tsp (5 mL) granulated sugar
  • 1/4 tsp (1 mL) salt
  • 2 cups (500 mL) no-salted-added vegetable broth
  • 1/4 cup (60 mL) white miso
  • 2 tsp (10 mL) unseasoned rice vinegar
  • 2 tsp (10 mL) sesame oil

Preparation

In Dutch oven, heat oil over medium heat; cook onion, celery and ginger, stirring occasionally, until softened, about 8 minutes. Stir in carrots, sugar and salt; cook, stirring, for 2 minutes.

Stir in 6 cups water and broth; bring to boil. Reduce heat and simmer, stirring occasionally, until carrots are tender, about 12 minutes. Remove from heat. Using immersion blender, purée soup until smooth. Reheat over low heat. 

Whisk in miso paste; cook, whisking, until combined and warmed through, about 1 minute. Stir in vinegar and sesame oil.

Tip from The Test Kitchen: Miso is a fermented soybean paste that's frequently used in Japanese cooking. It comes in a wide range of colours (white, yellow, red and dark brown are common) and varieties; some are made with the addition of grains, such as brown rice (genmai) or barley (mugi). Generally, the lighter colours are more delicate in flavour. For this light spring soup, white miso is the best choice.

Recipe of the Week - Lemon Herb Scallops

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Lemon Herb Scallops

Lemon Herb Scallops - Photo: Joe Kim/TC Media

Lemon Herb Scallops - Photo: Joe Kim/TC Media

  • Prep time: 25 minutes
  • Total time: 25 minutes
  • Portion size: 2

Ingredients

  • 1 tbsp (15 mL) butter
  • 2 tsp (10 mL) light-tasting olive oil
  • 1 small leek, (white and light green parts only), thinly sliced
  • 1/2 cup (125 mL) frozen edamame, thawed
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 large sea scallops, (about 8 oz/ 225 g), patted dry

Lemon Cilantro Oil:

  • 1 cup (250 mL) packed fresh cilantro
  • 1/3 cup (75 mL) light-tasting olive oil
  • 1 tbsp (15 mL) grated lemon zest
  • 2 tbsp (30 mL) lemon juice
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1/4 tsp (1 mL) crumbled saffron threads

Preparation

Lemon Cilantro Oil: In blender, blend cilantro, oil, lemon zest, lemon juice, salt and pepper until smooth, about 2 minutes. Stir in saffron. Set aside. (Make-ahead: Refrigerate in airtight container for up to 5 days; bring to room temperature to use.)

In nonstick skillet, heat half each of the butter and oil over medium-high heat; sautée leek until softened, 5 to 6 minutes. Stir in edamame and half each of the salt and pepper. Remove from pan and keep warm; wipe skillet clean.

In same skillet, heat remaining butter and oil over medium-high heat until foaming. Sprinkle scallops with remaining salt and pepper; sear all over until browned and centres are opaque, 4 to 6 minutes.

Divide leek mixture between 2 small plates. Top each with 2 scallops; drizzle each with 2 tsp of the lemon cilantro oil. Serve immediately.

Nutritional Information Per serving: about

cal 317 -  pro 23g - total fat 22g - sat. fat 6g - carb 7g - dietary fibre 2g - sugar 1g - chol 59mg

- sodium 696mg - potassium 589mg
 

Recipe of the Week: Mexican-Style Stuffed Bell Peppers

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Mexican-Style Stuffed Bell Peppers

Mexican food often gets pegged being unhealthy, but our Mexican-style stuffed bell peppers prove the contrary! We’ve doubled up on fiber-rich beans and sweet corn while still packing in juicy beef, so you get all the flavor with less fat. Serve with lime wedges and brown rice or quinoa.

Photo: Gibson & Smith

Photo: Gibson & Smith

Serves: 4
Hands-on time: 35 minutes
Total time: 1 hour, 15 minutes

INGREDIENTS:

  • 4 large red and/or green bell peppers
  • 1 1/2 tsp safflower or olive oil, divided
  • 8 oz extra-lean ground beef
  • 1 cup finely chopped red onion
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp sea salt
  • 1/4 tsp chipotle chile powder
  • 3 cloves garlic, minced
  • 1 15-oz BPA-free can unsalted black or pinto beans, drained and rinsed
  • 1 cup fresh or frozen corn kernels, thawed
  • 2 tbsp unsalted tomato paste
  • 2 tsp fresh lime juice
  • Chopped fresh cilantro leaves for garnish, optional

INSTRUCTIONS:

  1. Preheat oven to 400˚F. With a paring knife, carefully trim bottoms of peppers so they stand upright; do not cut through flesh. Slice off tops and remove and discard stems; finely chop tops and set aside.
  2. Carefully insert a paring knife into cavities of peppers and trim away seeds and membranes from insides. Wrap each pepper in foil and arrange upright in an 8-inch square baking dish. Bake until slightly softened, about 20 minutes. Remove from foil and set aside until cooled slightly. Reduce oven heat to 350˚F.
  3. Meanwhile, in a medium nonstick skillet, heat 1 tsp oil on medium. Add beef and sauté, breaking up with a wooden spoon, until cooked through, about 8 minutes. Remove beef from skillet, cover and set aside; keep skillet on medium heat.
  4. To skillet, add reserved chopped pepper tops, onion, cumin, coriander, salt and chile powder. Sauté, stirring often, until softened, about 4 minutes. Add garlic and sauté for 1 more minute. Stir in beans, corn, tomato paste, lime juice and beef. Reduce heat to medium-low and cook, stirring, for 5 to 6 more minutes.
  5. Brush bottom of 8-inch square baking dish with remaining 1/2 tsp oil. Stand peppers cavity side up in dish. Spoon beef mixture into peppers, packing tightly. Cover with foil and bake until peppers are tender and filling is heated through, about 35 minutes. Garnish with cilantro (if using).

Nutrients per serving (1 stuffed bell pepper): Calories: 237, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 3 g, Carbs: 17 g, Fiber: 3.5 g, Sugars: 4 g, Protein: 26 g, Sodium: 482 mg, Cholesterol: 62 mg

 

Source: Clean Eating Recipes

Recipe of the Week – Sinfully Clean Chocolate Brownie

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Sinfully Clean Chocolate Brownie - Clean never tasted so sinful! In addition to quelling your chocolate cravings, this decadent treat comes packed with free radical - fighting flavonoids and antioxidants.

Photo: Maya Visnyei

Photo: Maya Visnyei

Ready in 20 minutes • Makes 1 serving

Ingredients

  • 1 square (7 g) dark chocolate
  • 2 tbsp whole wheat pastry flour
  • 1/4 tsp baking powder
  • 2 tsp unsweetened cocoa powder
  • Pinch sea salt
  • 2 tbsp unsweetened vanilla almond milk
  • 1/4 tsp vanilla extract
  • 2 tsp applesauce
  • 1 tsp honey

Instructions

  1. Preheat oven to 350 FF. Break up chocolate into small pieces. Set aside.
  2. Place dry ingredients, except chocolate pieces, in a large mixing bowl and mix.
  3. Add wet ingredients to bowl and mix to combine. Stir in chocolate pieces.
  4. Pour batter into a single-portion oven-proof loaf dish and bake 16 to 18 minutes. Serve.

Nutrients per serving: Calories: 151, Total Fats: 4 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 171 mg, Total Carbohydrates: 24 g, Dietary Fiber: 3 g, Sugars: 11 g, Protein: 3 g, Iron: 3 mg.

Source: Oxygen Magazine Recipes

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

 

Exercise of the Week – Spiderman Push-Up

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Spiderman Push-Up

12May14 - Spiderman Pushup Pic.jpg

Spiderman push-up

One of the best total-body exercises out there, the push-up engages your upper body, core and lower body, all at the same time. Adding a balance element that further challenges your body will make every rep that much tougher.

What to do: Get into a push-up position on the floor with your hands just wider than your shoulders. Bend your arms to lower your chest towards the floor; at the same time, bend your left leg out to the side, trying to touch your knee to your left elbow. Reverse to return to the start; on your next rep, perform the motion with your right leg. Continue for three sets of 10 to 12 reps.

Source: www.oxygenmag.com

Visit Wellness @ SAP  and see Latest News for Exercise of the Week and more.

Recipe of the Week – Peanut Chicken & Soba Noodles Peanut Chicken & Soba Noodles

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 Peanut Chicken & Soba Noodles

 Photo: Gibson & Smith

 

Photo: Gibson & Smith

Serves: 2
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

  • 3 tbsp light coconut milk

  • 4 tsp natural unsalted peanut butter, room temperature

  • 4 tsp reduced-sodium tamari, divided

  • 2 1/2 tsp rice vinegar, divided

  • Hot sauce, to taste

  • Olive oil cooking spray

  • 2 4-oz boneless, skinless chicken breasts,

  • sliced into thin bite-size pieces

  • 1/4 tsp each sea salt and fresh ground back pepper, divided

  • 1/2 red bell pepper, seeded and thinly sliced

  • 2 oz snow peas, trimmed and halved crosswise

  • 3 scallions, sliced

  • 1 clove garlic, minced

  • 4 oz soba (aka buckwheat) noodles

  • 2 tbsp raw unsalted peanuts, chopped

 

INSTRUCTIONS:

  1. In a small bowl, whisk coconut milk, peanut butter, 2 tsp tamari, 1/2 tsp vinegar and hot sauce until smooth. Set aside.

  2. Mist a large skillet with cooking spray and heat on medium-high. Add chicken and sprinkle with 1/8 tsp each salt and black pepper; sauté, stirring frequently, until cooked through and golden, 4 to 6 minutes. Remove from skillet and set aside.

  3. Mist skillet with additional cooking spray and return to medium-high heat. Add bell pepper, peas and remaining 1/8 tsp each salt and black pepper. Sauté, stirring frequently, until tender-crisp, about 4 minutes. Add scallions and garlic and sauté until softened, about 1 minute. Stir in 3 tbsp water and remaining 2 tsp each tamari and vinegar. Bring to a simmer and cook, stirring frequently, until liquid is reduced by half, 1 to 2 minutes. Remove from heat.

  4. Meanwhile, cook noodles according to package directions. Drain and return to pot. Gently stir in coconut milk mixture and chicken and heat on medium-low. Stir in bell pepper mixture with cooking liquid and cook, stirring gently, until heated through, 1 to 2 minutes. To serve, top with peanuts, dividing evenly.

Nutrients per serving (2 cups): Calories: 510, Total Fat: 16 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2.5 g, Carbs: 55 g, Fiber: 6.5 g, Sugars: 7 g, Protein: 37 g, Sodium: 590 mg, Cholesterol: 73 mg


 

Source: Clean Eating Magazine Recipes

Visit Wellness @ SAP  and see Latest News for Recipe of the Week and more.

Recipe of the Week - Baked Falafel Pitas with Yogurt Feta Sauce

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Baked Falafel Pitas with Yogurt Feta Sauce

Ingredients

Photo: Gibson & Smith

Photo: Gibson & Smith

  • Olive oil cooking spray
  • 1 15-oz BPA-free can unsalted chickpeas,
  • drained and rinsed (TRY: Eden Organic
  • Garbanzo Beans)
  • 1/2 large red onion, chopped
  • 1/2 cup packed fresh cilantro (leaves and
  • thin stems), plus 1 tbsp chopped cilantro
  • leaves
  • 1/2 cup packed fresh flat-leaf parsley
  • (leaves and thin stems), plus 1 tbsp chopped parsley leaves
  • 1 small egg
  • 1/4 cup whole-wheat panko bread crumbs, plus additional as needed
  • 2 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 3/4 tsp fresh ground black pepper
  • 1/4 tsp sea salt
  • 1/3 cup white whole-wheat flour
  • 2 oz feta cheese, crumbled
  • 1 cup 2% plain Greek yogurt
  • Juice of 1/2 lemon
  • 2 6-inch whole-grain pitas
  • 2 cups chopped romaine lettuce
  • 2 small tomatoes, sliced

Instructions:

  1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. In a food processor, combine chickpeas, onion, 1/2 cup cilantro and 1/2 cup parsley. Pulse until roughly chopped. Add egg, 1/4 cup panko, cumin, coriander, pepper and salt. Pulse until mixture forms a chunky puree. Transfer to a large bowl. If mixture appears too wet, mix in additional panko as needed.

  2. Sprinkle flour onto a small plate. Scoop out 2 tbsp chickpea mixture and form into a circular 1/2-inch-thick patty. Lightly press both sides into flour, shake off excess and place on repared baking sheet. Repeat with remaining chickpea mixture, making a total of 12 patties. Lightly mist tops of patties with cooking spray. Bake until bottoms are golden brown, about 12 minutes. Turn patties and bake until opposite sides are golden, 5 to 7 minutes more. Cool at room temperature and refrigerate in an airtight container (MAKE AHEAD: Prepare up to 3 days in advance through Step Two.)

  3. Meanwhile, in a small bowl, stir together cheese, yogurt, lemon juice and remaining 1 tbsp each cilantro and parsley. (MAKE AHEAD: Yogurt sauce can be made up to 3 days ahead and refrigerated in an airtight container; stir well before serving.)

  4. Assemble sandwiches just before serving: Cut each pita in half crosswise to form 2 pockets. Stuff each pocket with 3 patties (cutting patties to fit if necessary), 1/2 cup lettuce, 2 or 3 tomato slices and a generous 1/4 cup yogurt sauce.

Recipe of the Week – Chicken Cutlets with Cilantro Peanut Sauce

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Chicken Cutlets with Cilantro Peanut Sauce

This green sauce is like an Asian-style pesto. It is equally nice on grilled fish. It's also a time saver because you can make this sauce up to two days ahead and refrigerate it, then just bring to room temperature to serve.

This green sauce is like an Asian-style pesto. It is equally nice on grilled fish. It's also a time saver because you can make this sauce up to two days ahead and refrigerate it, then just bring to room temperature to serve.

Ingredients

  • 1-1/2 cups (375 ml) packed fresh parsley leaves
  • 1/2 cup (125 ml) packed fresh cilantro leaves
  • 1/3 cup (75 ml) chopped roasted peanuts
  • 1/4 cup (60 ml) peanut oil or vegetable oil
  • 2-1/2 tbsp (31 ml) white wine vinegar
  • 1/2 tsp (2 ml) salt
  • 1/2 tsp (2 ml) pepper
  • 4 boneless skinless chicken breasts

Preparation

  1. Finely chop parsley and cilantro; transfer to bowl. Stir in peanuts, all but 2 tsp of the oil, the vinegar and half each of the salt and pepper. Set aside.
  2. Between plastic wrap, pound chicken with meat mallet or bottom of heavy saucepan to 1/4-inch (5 mm) thickness. Brush with remaining oil; sprinkle with remaining salt and pepper.
  3. Place chicken on greased grill over medium-high heat; close lid and grill, turning once, until chicken is no longer pink inside, about 5 minutes. To serve, spoon sauce over chicken.

Source: Canadian Living Recipes