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

 Ingredients:

1. Whole package of Eden Organics Buckwheat Soba noodles
2. 1 onion, chopped
3. 4 carrots, julienned
4. 1Tbsp. sesame oil
5. 4 Tbsp. miso paste
6. 350g firm tofu, chopped into squares (2cm x 2cm)
7. Tetra pack of Pacific Foods Organic Low Sodium Chicken Broth
8. 4 cups baby bok choi, cleaned (but whole)
9. 1 package (2 cups) snap peas, deveined
10. 1 Tbsp. low sodium soy sauce (or Low Salt Tamari if going wheat free)
11.  1 tsp. Chili pepper flakes (optional)
12. 1 cup raw bean sprouts, washed and ready to use
13. Bunch of green onions, sliced into rounds for garnish

Methods:

1. In a small pot, bring water to boil, add 1 and boil for 5 minutes, drain, rinse and set aside
2. In a large pot, sauté 2-4 together until tender at medium heat
3. Add 5 & 6 and continue sautéing for 1-2 minutes
4. Add 7-11 and bring to boil
5. Reduce heat, cover and simmer for 3 minutes
6. Remove from heat, add noodles and stir
7. Put into 2 large soup bowls and serve immediately – add 11-12 to the top of soup for garnish
8. Serves 2 (very large servings)

Discussion:

• 400g of chicken or prawns (raw measurement) can be substituted in this recipe for the tofu (or protein) portion of the plate.  If using chicken, sauté with the onions and carrots before adding the miso.  If using prawns, sauté as above (as they cook very quickly).  Either substitution will increase the protein in this recipe by about 10g but will not substantially change the calorie content.
• While this recipe is not overly salty, if you’re watching your salt intake just leave out the soy sauce.  The recipe is still great without it!

 Ingredients:

1. 1 package fresh green beans (about 200g), washed and cut (1” long)
2. 1 package fresh yellow (wax) beans (about 200g), washed and cut (1” long)
3. 1 540 mL can black beans, drained and rinsed
4. 1 cup canned corn (No Added Salt)
5. 2 cups cooked whole grains (we used cooked barley in this recipe)
6. 1 cup plain non-fat Greek yogurt
7. 1 Tbsp. curry powder (see note below)
8. 1 Tbsp. Agave syrup (or honey will do)

Methods:

1. In a steamer, steam 1 and 2 together for 7 minutes.  Immediately cool by running under cold water – drain and pat dry. Put into large salad bowl
2. Add 3-5 to the bowl
3. Mix 6-8 together in a separate bowl, then add to the bean mixture and toss thoroughly – enjoy!
4. Serves 4 – approximately 3 cup servings

Discussion:

• This recipe is a ‘one pot wonder’ – it has all the components of the plate model and so makes an easy to eat, pack and store low calorie meal
• For a really nice curry flavor, we used “Monsoon Coast Exotic World Spices” Monsoon Tandoori and Tobago Habanero Curry mixed 3:1. Visit their website at http://monsooncoast.com/monsoon.html?main=/whats_new.html for ordering and purchasing details.
• A personal favorite for the grain part of this recipe is a mixture of equal parts of black barley, oat groats and hulled barley.