Ingredients:

1. 600g boneless, skinless chicken breast, chopped into 1” pieces (about 4 large chicken breasts)
2. ½ tsp. salt
3. Fresh ground pepper
4. 2 Tbsp. butter
5. 2 large cooking onion, very finely chopped
6. 4 cloves garlic, crushed
7. 1 Tbsp. fresh ginger, grated and finely chopped
8. 3 tsp. Monsoon Tandoori curry powder
9. 1 tsp. Monsoon Tobago Habanero curry powder
10. 2 tsp. paprika
11. 1 cup pureed canned peeled plum tomatoes
12. ½ cup Pacific Foods Low Sodium Chicken Broth
13.  ½ cup ½ and ½ table cream (10% M.F. or less)

Methods:

1. In a large pot sauté 1-3 over medium heat until not quite cooked and some pink remains, remove from pot and cover with tin foil, set aside.
2. In the same pot, very slowly sauté 4-5 (20-30 minutes), stirring frequently.
3. Add 6-10 to pot and fry for another 1-2 minutes.
4. Add 11 and 12 and bring contents to simmer until reduced, about 10-15 more minutes.
5. Just before you are ready to serve this dish and pot contents are simmering, add chicken, simmer for an additional 1-2 minutes. Remove from heat.
6. Add 13, stir and enjoy!
7. Serves 6 (roughly 1 cup servings)

Discussion:

• Monsoon Coast Exotic World Spices provided the expert curry mixtures that make this recipe such a success and aside from a few modifications we made to keep the calories down, Monsoon also provided this recipe: check out their website for where to buy these spices! http://monsooncoast.com/monsoon.html?main=/links.html
• Make sure to use a proper cooking onion (not a sweet or white onion) and sauté very slowly as directed – this process really enhances the flavor of the recipe
• Serve over 1 cup of cooked pot barley alongside your favorite vegetables and you’ve successfully followed the plate model!

Ingredients:

1. 1 large onion, chopped
2. 3 cloves garlic, minced
3. 2 tsp. ground oregano
4. 2 tsp. ground cumin
5. ⅔ cup chicken or vegetable stock (low sodium)
6. 1 cup mushrooms, sliced
7. 3-4 red bell peppers, chopped
8. 3-4 medium sized zucchinis, chopped
9. 1 (19 oz) can black beans
10. Salt and pepper to taste
11. 2 jalapeno peppers, finely chopped
12. 1 Tbsp.  Chili sauce
13. 12 corn tortillas (6 inch)
14. 1 ½ cups tomato sauce
15. ½ cup aged light cheddar cheese, shredded
16. 12 small cilantro sprigs

Methods:

1. Preheat oven to 350°F
2. In a large pot braise 1-5 until onions have softened.
3. In the same pot, add 6-7 and cook until just soft and evenly cooked. Add 8-9 and cook for few minutes longer.
4. When vegetables are tender, add 10-12 to your preference and then set aside.
5. Place 13 (3 or 4 at a time) into a damp kitchen towel or several layers of damp paper towel and wrap completely. Microwave in the towel on high for about 60 seconds (may need slightly more or less time depending on your microwave). Working in small batches allows the tortillas to be heated evenly.
6. In a 9 x 13 baking dish (or 2 – 6 X 10 baking dishes if you want to eat one and freeze one) spread 14 evenly over the bottom of the pan(s).
7. Assemble enchiladas by placing approximately 1/3 cup of the vegetable filling onto the corn tortilla. Spread across the center evenly and roll up. Place seam side down on the tomato sauce in the pan.
8. Sprinkle evenly with 15 and cover tightly with tin foil
9. Bake for 20 minutes, remove foil and allow to brown; about 10 min.
10. Serve each enchilada with a bit of sauce on top and 16.
11. Makes 12 enchiladas

Discussion:

• A good serving size would be 3 Enchiladas to satisfy the protein and starch portion of the plate model. Add to that 2 cups of veggies (think salad or steamed veggies) on the side and you’ve got yourself a perfect plate for about 450 calories!
• If you are freezing some of the enchiladas, allow them to thaw completely before placing in oven and then follow the same directions above for cooking
• This recipe could also successfully be made with chicken breast as the protein source – just replace the black beans with 12oz (or about 360g) cooked, shredded chicken breast: this substitution will keep the calories about the same, however will increase the protein to 9.4g per enchilada and decrease the fibre to 1.9 per enchilada.

Ingredients:

1. 30g thick-cut bacon (about 2 pieces), cut into ½ inch pieces
2. 14 oz beef chuck roast or top blade steak (about 3 medium steaks), trimmed of excess fat and cut into 1.5-2 inch pieces
3. Salt & freshly ground pepper
4. 1 medium onion, chopped
5. 4 medium celery stalks, chopped
6. 3 cloves garlic, minced
7. 1 Tbsp. fresh sage, minced
8. 1 cup dry red wine
9. 2 cups low-sodium beef broth
10.  1 ½ cups water
11.  4 medium parsnips, halve lengthwise, cored, and cut into 1-inch pieces
12.  6 carrots, chopped (into 1-inch pieces)
13.  3 medium red potatoes, chopped into 1-inch pieces
14.  ¼ cup chopped fresh flat-leaf parsley
15.  2 Tbsp. prepared horseradish

Methods:

1. Cook 1 in a 6-quart Dutch oven or other heavy-bottomed pot over medium heat until bacon is browned but not crisp ~6-8 minutes. Remove bacon and transfer to a paper-towel-lined plate and set aside. Do not wipe out the pan.
2. Heat the bacon fat over medium-high heat. Season 2 with your desired amount of 3 and brown the beef on all sides (if necessary, do this in batches to avoid overcrowding). Transfer browned beef to a plate and set aside.
3. Add 4 and 5 to the pot, reducing the heat to medium. Cook, stirring often until the vegetables begin to soften ~5-6 minutes.
4. Add 6 and 7, stirring occasionally until fragrant, 1-2 minutes.
5. Add 8-10 stirring with a wooden spoon to dissolve any browned bits in the bottom of the pot. Raise the heat to medium-high and bring to a boil.
6. Return the beef and bacon to the pot and add 11-13. Stir contents to combine and reduce heat to a simmer. Place lid over pot and cook for ~45 minutes or until potato and veggies are fork tender.
7. Stir in 14-15 and season with salt and pepper as desired.
8. Makes 6 servings. Each serving is approximately 2 cups.

Discussion:

• A 2 cup serving of this stew satisfies the starch and protein part of the plate model.
• Serve this dish along side another vegetable like green beans, asparagus or broccoli and you’ve got yourself the perfect plate and for less than 400 calories!
• We found this stew needed to be thickened a little bit. To do so, combine 1 Tbsp. of cornstarch with 2 Tbsp. cold water to form a paste. Mix paste into the stew after adding parsley and horseradish over medium heat until sauce thickens.

Ingredients:

1. 1 cup whole wheat dry orzo
2. 2 tsp. Olive oil
3. 1 onion, chopped
4. 1 bell pepper, chopped
5. 3 cloves garlic, minced
6. ¼ cup white wine
7. 1 can (28 oz) whole, peeled tomatoes
8. 2 Tbsp. Fresh parsley
9. 1 Tbsp. Capers
10. ½  tsp. Dried oregano
11. ½ tsp. Dried basil
12. ¼ tsp. Black pepper
13. ¼ tsp. Dried red pepper flakes
14. 1 package frozen spinach, thawed and drained
15. 450 g medium shelled shrimp
16. ½ cup light feta

Methods:

1. In a pot, cook 1 in boiling water according to package direction.
2. In a large skillet, sauté 2-4 for about 3 minutes over medium heat oruntil onion is translucent.
3. In the same skillet, add 5 and cook for 1 minute.
4. Break 6 in chunks before adding 6-13 to the skillet. Simmer for 8 minutes, allowing the juices to reduce significantly.
5. Add 14 & 15 to cook for 2 min then add the cooked orzo and mix well.
6. Stir in16 right before serving.
7. Serves 4 – approximately 1.5 cup servings

Discussion:

• This is a delicious and economical meal that you can whip together in 40 minutes or less!
• This recipe accounts for the protein and starch portion of the plate model. Add 2 cups of vegetables to the plate and you’ve satisfied the plate model.
• The recipe can be successfully made with barley instead of orzo for a wheat free version or for those of you looking to increase your soluble fibre intake.

Nutrition Facts