Category: Main course

Quick Chicken Pho

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Quick Chicken Pho

  • Servings: 4 Servings
  • Difficulty: Easy
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Recently, we went to a restaurant and we ordered two of these Chicken Pho soups. Well, it was outrageously priced. It was good but dang it was expensive. So I thought, what the heck lets make it ourselves. This is what I came up with.

Ingredients

  • ¾ inch section of peeled ginger
  • 4 medium bok choy
  • 1 small bunch cilantro sprigs
  • 1-1/2 tsp of coriander seeds
  • 1 onion sliced thin
  • 1 tbsp of olive oil
  • 1 whole clove
  • 4 cups of low-sodium chicken broth or bone broth (I used chicken bone broth)
  • 2 cups of water
  • 1 lb of chicken breasts
  • ½ tsp of sea salt
  • 150 g or 5 ounces of flat rice noodles
  • 3 tsp of fish sauce
  • ½ tsp raw sugar
  • Pepper to taste (I used white pepper)

Directions

  1. Prepare the rice noodles as indicated on the package, drain and rince under cold water to stop the cooking.
  2. Slice chicken into thin strips.
  3. In a large dutch oven or pot, heat oil.
  4. Add in onion, clove, coriander seeds, cilantro sprig stems and heat thoroughly.
  5. Add broth and water.
  6. Add chicken and bok choy to the broth and heat for about 15 minutes.
  7. Add fish sauce, pepper, salt and sugar.
  8. Rince rice noodles under warm water and divide into four bowls.
  9. Pour soup over the noodles and add the chopped cilantro.

Nutrition Per Serving, 1.55 cup

  • Calories 357
  • Fat 16 g
  • Sugar 4 g
  • Carbohydrates 31 g
  • Protein 32 g
  • Fibre 3 g

This recipe is very versatile. There are so many options you can do. If you want it spicy, you can add chili peppers or jalapenos. As you see, I added bean sprouts because that is how they served it at the restaurant. Low calorie and good fibre. I used bok choy but you can use any vegetable you like. Such as, carrots, broccoli, string beans. You want higher protein, you can use edamame beans. You can even alter this to become a beef soup using beef bone broth and of course beef. This recipe holds so many possibilities all it needs is for you to have fun and make it your own.

Spicy Beef Stir Fry

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Spicy Beef Stir Fry

  • Servings: 4 Servings
  • Difficulty: Easy
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This is a quick 30 minute beef stir fry. Great way to make a nice quick healthy meal during the work week.

Ingredients

  • 1 lb beef top sirloin steak cut into thin strips
  • 1 tbsp minced fresh gingerroot
  • 3 garlic cloves minced, divided
  • ¼ tsp pepper
  • ¾ tsp salt, divided
  • 1 c light coconut milk
  • 2 tbsp sugar
  • 1 tbsp Sriracha chili sauce
  • ½ tsp grated lime zest
  • 2 tbsp lime juice
  • 2 tbsp canola oil, divided
  • 2 large sweet red pepper cut into thin slices
  • ½ large red onion cut into thin slices
  • 1 jalapeno pepper, seeded and cut into thin slices
  • 4 c fresh baby spinach
  • 2 green onions, sliced thin
  • 2 tbsp chopped fresh cilantro

Directions

  1. In a large bowl, toss beef with ginger, 2 garlic cloves, pepper and ½ tsp salt. Let stand15 minutes.
  2. In a small bowl, whisk coconut milk, sugar, chili sauce, lime zest, lime juice and remaining salt until blended.
  3. In a large skillet, heat 1 tbsp of oil over medium-high heat, add beef and stir fry until no longer pink. 2-3 minutes. Remove from pan.
    4. 4.Stir-fry red pepper, onion, jalapeno and remaining clove of garlic in remaining 1 tbsp of oil until vegetables are crisp-tender 2-3 minutes.
  4. Stir in coconut milk mixture, heat through then add spinach and beef until spinach is wilted and beef is heated throughout, stirring occasionally.
    5. 6.Sprinkle with green onions and cilantro.

Nutrition Per Serving, 3/4 Cup

  • Sugar 10 g
  • Carbohydrates 15 g
  • Calories 312
  • Fat 16 g
  • Protein 26 g
  • Fibre 2 g

This recipe is very versatile. If you want it spicier you can add more Sriracha chili sauce or leave in seeds from the jalapeno. You can make this with any meat.

As you see in the picture, I served it with barley, but a side can be anything from couscous, mashed potatoes, barley, pasta, rice, quinoa or nothing at all. You can add more vegetables to this recipe and thicken the sauce with a little flour. This is where you can have fun and make it your own.

Easy Pork Curry

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Easy Pork Curry

  • Servings: 6
  • Difficulty: Easy
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Did the word easy get your attention? It got mine when I first saw this recipe. Dinner for 6 in 75 minutes, I just had to try it. Turned out pretty good. So here it is.

Ingredients

  • Boneless pork shoulder roast (2 lbs) cut into 1inch cubes
  • 2 tbsp of olive oil (divided)
  • 1 small white onion chopped
  • 2 cloves of garlic minced
  • 1 tbsp of ginger minced
  • 2 tbsp of curry powder
  • 2 cups of diced tomatoes, drained
  • 1 can of coconut milk (light)
  • 1 cup of chicken stock
  • 4 cups of cooked basmati rice
  • Fresh cilantro
  • 1 lime cut into wedges

Directions

  1. In a large stock pot, over high heat, add 1 tbsp of olive oil and onion. Cook 3-5 minutes until onions are transparent.
  2. Lower heat to medium, add garlic and ginger. Stir constantly for 1 minute.
  3. Add curry powder and stir for 15 seconds.
  4. Add diced tomatoes, coconut milk and chicken stock and stir until well blended.
  5. In a large skillet, over high heat, add 1 tbsp of oil and cubed pork, working in batches if necessary. Sear pork on all sides, approximately, 1-3 minutes.
  6. Add pork to curry mixture and reduce heat to medium low. Cover and simmer for 30-45 minutes .
  7. Serve with basmati rice and topped with cilantro and a squeeze of lime.

Nutrition Per Serving

  • Calories 365
  • Fat 16 g
  • Sugar 7.4 g
  • Carbohydrates 20 g
  • Protein 37.2 g
  • Fibre 4.8 g

This was an easy recipe to make. If you are watching your carbs or need to be careful on what carbs you eat that might spike your blood glucose, you might want to switch the basmati rice for brown converted rice, or even a tortilla. The nutritional facts are with basmati rice. You can also make this with the other white meat, chicken.

Have fun and remember to make it your own.

Pumpkin Soup

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Pumpkin Soup

  • Servings: 8 1 cup portions
  • Difficulty: Easy
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Is there ever a wrong time for pumpkin? What you will find here is a soup that is great as is, or can be used as a base. The puree I used was one I froze from a pumpkin I cooked, you can use canned puree (just be sure not to use pie filling)

Ingredients

  • 1 tbsp of olive oil
  • 1 large chopped onion
  • 3 garlic cloves chopped
  • 4 cups of pumpkin puree
  • 6 cups of chicken broth
  • 1 tbsp of cajun spice
  • 1/2 tsp of cayenne pepper (optional)
  • salt and pepper to taste

Directions

  1. In a large pot or dutch oven, heat oil over medium heat
  2. Add onion and cook until tender.
  3. Add garlic cook for approximately 2 minutes.
  4. Add puree, broth and spices.
  5. Bring to a boil, reduce heat and simmer for 60 minutes.
  6. You can either serve or if you want smoother, use your blender to puree it even more.

Nutrition Per Serving

  • Calories 107
  • Fat 1.8 g
  • Sugar 3 g
  • Carbohydrates 11.6 g
  • Protein 5.1 g
  • Fibre 3.3 g

This is an easy soup that is both nutritious and low calorie. It can be served as an appetizer or as a main course. As a main course, use two servings. You can serve it with a nice sunflower and flax seed bread (see recipe), white bread (see recipe) or country biscuits (see recipe). You can use this as a base for a vegetable soup. You can thicken it with a little flour and use it as a sauce. So basically, have fun and make it your own.

Hamburger Soup

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Hamburger Soup

  • Servings: 10 of 1 cup
  • Difficulty: Easy
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Cold weather is upon us. Comfort food is a must. I love seeing the leaves turning colours, cooler nights for sleep, but salads get pushed aside for cozier foods. Here is one of them.

Ingredients

  • 1 lb lean ground beef
  • 1 medium onion chopped
  • 4 garlic cloves or 1 tsp of garlic powder
  • 19 ounce can (540ml) of chopped tomatoes
  • 10 oz can (284 ml) tomato soup (preferably sodium reduced)
  • 1 tsp worchestershire sauce
  • salt and pepper to taste
  • 4 cups of low sodium beef broth (I use campbell)
  • 3 medium carrots peeled and sliced (relatively thin)
  • 1 cup chopped cabbage

Directions

  1. In a large pot or dutch oven, brown the meat and drain off excess fat.
  2. Add onions and garlic and cook on low heat until onions are tender.
  3. Add tomatoes, tomato soup, worchestershire sauce, salt, pepper, and broth.
  4. Bring to a boil, cover and simmer for 30 minutes.
  5. Add the vegetables and simmer for an additional 30 minutes.

Nutrition Per Serving

  • Calories 122
  • Fat 4.8 g
  • Sugar 5 g
  • Carbohydrates 8.5 g
  • Protein 11.2 g
  • Fibre 1.7 g

This is an easy soup that is both nutritious and low calorie. It can be served as an appetizer or as a main course. We had it as a main course and it made 6 bowls. You can serve it with a nice sunflower and flax seed bread (see recipe), white bread (see recipe) or country biscuits (see recipe).

Overall, it was a nice comfort food for a cooler night. If you want it spicy, you can add a little cayenne pepper to taste. You can add extra veggies like frozen corn. Possibilities are endless, so have fun and make it your own.

Taco Salad

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Taco Salad

  • Servings: 6
  • Difficulty: Easy
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THIS IS NOT GOOD IF YOU ARE COUNTING CALORIES. This is a good salad, a little high in calories but hey once in a while, you have to say, ok, I will indulge. I started this recipe as this was something I had in a restaurant but their version was 1000 so I did all I could to reduce it. I have a few more tricks that I will mention in closing. So let’s get to it.

Ingredients

  • 1 package of Taco Seasoning Mix (Old El Paso)
  • 1 cup of cooked black beans (if you use canned, make sure to rinse)
  • 1 lb of extra lean ground beef
  • 45 grams or 1.5 ounces of Cheddar Cheese (reduced fat)
  • 1 medium onion chopped
  • 1 avocado
  • 3 corn on the cob
  • 1 cup of Salsa (Herdez Salsa)
  • 1 cup of Cilantro chopped
  • 2 cup of Spinach
  • 2 cup of Cooked white rice
  • 2 jalapeño chopped (optional)

Directions

  1. Preheat oven to 350.
  2. Put tortilla shells in mold and cook for 10-12 minutes
  3. In a boiling pot of water cook corn for 10-12 minutes.
  4. Once cooked, rinse with cold water to stop cooking and shuck.
  5. In a pan, brown the ground beef and make sure to loosen.
  6. Add Taco mix and cook using directions on package.
  7. Now is assembly, shell, put in rice at bottom, put black beans, taco mixture. Then top with corn, onion, jalapeño, avocado, cheese, cilantro, spinach and salsa.

Nutrition Per Serving

  • Calories 622 each
  • Fat 18.9 g
  • Sugar 2.6 g
  • Carbohydrates 82.8 g
  • Protein 31.7 g
  • Fibre 8.3 g

I started making this at home ironically because I had left over rice and thought of the salad we sometimes have at the mexican restaurant. Want to save time, everything can be prepared ahead of time. Just don’t cut your avocado until the last moment or you can use guacamole. If you want to save some calories, omit the rice at the bottom. I usually use my own salsa which is made to my taste and heat level. I’ve seen this recipe done with refried beans instead of black beans, and brown rice instead of white rice. The possibilities are endless, you can use fish, chicken, pork, completely vegetarian, beyond meat, anything. Let your imagine go, have fun and make it your own.

Honey Garlic Pork Chops

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Honey Garlic Pork Chops

  • Servings: 4
  • Difficulty: Easy
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Pork, the other white meat. It is easy to get in a rut with certain meats. Pork chops are one of them. I don’t know why but I usually end up doing the same way over and over again. This time I thought I needed to do something different. I was looking around the kitchen and started seeing this come together. It was quick, easy and ended up working out quite well.

Ingredients

  • 4 pork chops approx. 4 ounces (thickness will make your cook time vary)
  • salt and pepper to season
  • 1 tsp garlic powder
  • 2 tbsp of olive oil
  • 1 tbsp unsalted butter
  • 6 minced garlic cloves
  • 1/4 c of honey
  • 1/4 c of water or chicken broth
  • 2 tbsp of rice wine vinegar (if you don’t have any you can use white vinegar)

Directions

  1. Season pork chops with salt and pepper and garlic powder.
  2. Heat oil in an oven proof pan or skillet (I use a cast iron pan) on medium high heat. Sear chops on both sides until golden and cooked through (about 4-5 minutes per side) Transfer to plate and set aside.
  3. Reduce heat to medium. Melt butter and scrape up any brown bits from the bottom of the pan. Saute garlic until fragrant (about 30 seconds).
  4. Preheat oven to broil with rack on top shelf.
  5. Add honey and water and vinegar. Increase heat to medium high and continue to cook until the sauce reduces down and thickens slightly (about 5 minutes) while stirring occasionally.
  6. Add chops back into the pan and baste generously with the sauce.
  7. Place pan in oven for 2-3 minutes or until edges are slightly charred and serve.

Nutrition Per Serving

  • Calories 332
  • Fat 12 g
  • Sugar 14 g
  • Carbohydrates 15 g
  • Protein 29 g
  • Fibre 0 g

The honey and garlic give this a nice change of pace. If you want a little kick to it, you can add cayenne pepper to taste. Add a little something green like parsley or cilantro or even curled cucumber. Just makes it pretty. Serve it with rice, vegetables, pasta, delicious  homemade multigrain bread (see recipe) and/or a salad. Be creative. Have fun and remember to make it your own.

Baked Cajun Garlic Butter Cod

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Baked Cajun Garlic Butter Cod

  • Servings: 6
  • Difficulty: Easy
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I like cod. It’s easy to make. It’s juicy. Best of all it’s quick.

Ingredients

  • 1.5 lb of cod
  • 1/4 cup of melted butter
  • 3 minced garlic cloves
  • 1 orange or lemon sliced

Directions

  1. Preheat oven to 400 degrees.
  2. In a 9 x 13 baking dish place slices of fruit and the 6-4
    3. ounce pieces of cod over them.
  3. In a separate bowl, whisk butter,garlic and cajun spices.
  4. Spread evenly over fish.
  5. Bake for 20 minutes

Nutrition Per Serving

  • Calories 123
  • Fat 4.5 g
  • Sugar 0 g

Cod is a nice fish to work with. It keeps it’s shape, is versatile and is quick. This is a meal I would serve to guests. If your cajun spice is very spicy, you might want to reduce the quantity and add a bit of paprika for color. If you want it spicier you can chop up a jalapeño to the butter mix.

I served this with a 1/2 cup of rice and some broccoli. Made for a colourful plate and well balanced. What you serve it up with is up to you. Remember to have fun and make it your own.

Taco Pasta

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Taco Pasta

  • Servings: 8
  • Difficulty: Easy
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I like tacos, I like pasta, I had no tortilla shells or wraps, so I thought, what the heck. How can I go wrong. Here is a quick meal, hearty meal, a fun meal.

Ingredients

  • 1 box of penne 454 g or 1 lb
  • 1 lb of lean ground beef
  • 1 large red onion
  • 1/2 red pepper
  • 1/2 yellow pepper
  • 1/2 green pepper
  • 2 branches of celery
  • 1 cup of packed spinach
  • 1 cup of packed torn kale
  • 1 can of diced chili tomatoes (you can use standard but add 1 tbsp of chili powder)
  • 1 envelope of taco mix
  • 1 tbsp of white sugar

Directions

  1. Brown ground beef.
  2. Remove ground beef from pan and set aside. Put in vegetables in fat from beef and cook the veggies until still a little crispy.
  3. Add tomatoes and taco mix and stir until well blended.
  4. Add back the meat. Simmer on low heat.
  5. In another pot, cook pasta as per instructions on the box.
  6. Drain pasta once cooked, put back in pot and add the beef and vegetable mixture. Stir to coat completely.

Nutrition Per Serving

  • Calories 338
  • Fat 7.2 g
  • Sugar 4.3 g
  • Carbohydrates 50.2 g
  • Protein 20 g
  • Fibre 3.5 g

This is a quick meal. It is colourful. Nutritious. And most of all fun. If there are other veggies you’d rather, put them in. You can add jalapeño if you want spicy. You can sprinkle cheese on it if you want more of the taco feel to it. Serve it with a salad and you have a complete meal for 8. Remember have fun and make it your own.

Seafood Chowder

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Seafood Chowder

  • Servings: 4 or 8
  • Difficulty: Easy
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Who doesn’t love a chowder? It can be a full meal or a tasty appetizer. It’s rich, it’s decadent, it’s sinful. It’s just good.

Ingredients

  • 1 tbsp of oil
  • 1 chopped onion
  • 3 branches of celery chopped up small
  • shrimp tails about 30
  • 4 cups of water
  • 6 ounces of cooked cod
  • 1 can of corn niblets 341 ml or 12 oz
  • 1 can whole baby clams 142 g or 5 oz
  • 1 can of crab meat 120 g or 4 oz (doesn’t have to be high end)
  • 1/4 tsp of cayenne pepper (or to taste)
  • 1 tbsp of dehydrated chicken broth
  • 1 tsp dried oregano
  • 1/2 tsp of old bay spice
  • 1 cup chicken broth
  • 1 1/2 cups of coffee cream
  • Salt and pepper to taste

Directions

  1. In one large pot put the 4 cups of water and shrimp tails and bring to boil, then simmer for 15 minutes.
  2. In a stock pot, heat oil and cook onions until translucent and add celery and cook on medium heat for 3 minutes
  3. Skim your shrimp tail broth of the froth and remove tails with your skimmer.
  4. Add shrimp broth to the onions and celery.
  5. Add remaining ingredients except cream and simmer for 20 minutes.
  6. Add cream and stir.

Nutrition Per Serving

    First number is fully meal 4 plates,
    second number is appetizer size 8 servings
  • Calories 342 / 171
  • Fat 14 / 7 g
  • Sugar 10 / 5 g
  • Carbohydrates 22 / 11 g
  • Protein 27 / 13.5 g
  • Fibre 2.6 / 1.3 g

This chowder is hearty and it’s great on a cold rainy day. Or when you just want to indulge yourself a little. If you don’t like cod, change the fish. You can add shrimp. (I don’t as I find they get too rubbery) You can add extra veggies likes carrots and/or broccoli stems, chopped fine. If you would rather use fresh shellfish, just remember that it has to be cooked to go in this chowder.

If you serve this as a main course, just add a little salad and some Country Biscuits or Homemade White Bread to complete the meal. Remember have fun and make it your own.