Friday, February 12, 2016

Toasted Quinoa Energy Bites



  • 3/4 cup (175 mL) uncooked quinoa
  • 2 cups (500 mL) instant or quick oats (see cook's tips)
  • 2/3 cup (150 mL) sweetened flaked coconut
  • 1/2 cup (125 mL) miniature semi-sweet chocolate morsels
  • 3/4 cup (175 mL) creamy peanut butter
  • 1/3 cup (75 mL) honey or agave nectar


  1. Heat 8” (20 cm) Executive Sauté Pan over medium-high heat 1-3 minutes. Toast quinoa 3-5 minutes or until starts to brown and pop, stirring occasionally. Remove quinoa to Classic Batter Bowl to cool slightly.
  2. Place oats in Manual Food Processor; process until coarsely chopped.
  3. Add oats and remaining ingredients to batter bowl. Mix well.
  4. Use Medium Scoop to scoop out mixture and roll into balls. Place on Large Bar Pan lined with waxed paper.
  5. Place pan in freezer 8-10 minutes or in refrigerator for 30 minutes to firm up.
  6. Store bites in Leakproof Glass Container in the refrigerator for 4-5 days.

24 servings of 1 bite

Nutrients per serving:
Calories 140, Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 18 g, Fiber 2 g, Protein 4 g

Cook's Tips:

Instant or quick oats work best in this recipe. If old-fashioned oats are used, bites will need longer to firm up in the freezer.

One bite is a snack and three bites make a great mini meal on the run!

You can make these ahead and freeze! Leave them out at room temperature for 1-2 hours to thaw.

Thursday, February 11, 2016

Green Vegetable Minestrone


  • 1 tsp (5 mL) olive oil
  • 1 medium onion
  • 5 garlic cloves, pressed
  • 8 cups (2 L) vegetable broth
  • 1 cup (250 mL) uncooked ditalini pasta
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) coarsely ground black pepper
  • 8 oz (250 g) green beans, trimmed
  • 1 can (15 oz or 540 mL) cannellini beans, drained and rinsed
  • 1 1/2 oz (45 g) Parmesan cheese, grated (about 6 tbsp/90 mL)
  • 1/4 cup (50 mL) snipped fresh parsley
  • 1/4 cup (50 mL) prepared pesto


  1. Add oil to (4-qt./3.8-L) Casserole; heat over medium-high heat 1-3 minutes or until shimmering. 
  2. Meanwhile, chop onion with Santoku Knife. Add onion and garlic pressed with Garlic Press to Casserole; cook 1-3 minutes or until onion is tender.
  3. Add broth, pasta, salt and black pepper to Casserole; bring to a boil.
  4. Meanwhile, cut green beans and zucchini into ½-in. (1-cm) pieces. Reduce heat to medium; add vegetables and cannellini beans. 
  5. Cook 8-10 minutes or until pasta is tender. 
  6. Grate cheese using Rotary Grater and snip parsley using Professional Shears. 
  7. Ladle soup into serving bowls. Top with pesto, cheese and parsley.

6 servings of 1¾ cups/425 mL
Nutrients per serving:

U.S. Nutrients per serving (1¾ cups/425 mL): Calories 250, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 5 mg, Carbohydrate 37 g, Protein 10 g, Sodium 1250 mg, Fiber 6 g

U.S. Diabetic exchanges per serving:
U.S. Diabetic exchanges per serving: 2 starch, 1 vegetable, 1½ fat (2 carb)

Cook's Tips:
Ditalini pasta is a small, tube-shaped pasta. Other small pasta shapes such as orzo can be substituted.

Pesto is made from basil, garlic, pine nuts, Parmesan cheese and olive oil. Prepared pesto is an easy way to add fresh flavor to dishes. It can be found in the produce section of most major grocery stores.
For a quick homemade pesto, finely chop 1 cup (250 mL) loosely packed fresh basil leaves and ¼ cup (50 mL) toasted pine nuts or walnuts; place into a medium bowl. Add 1 oz (30 g) finely grated fresh Parmesan cheese, ¼ cup (50 mL) olive oil and 2 pressed garlic cloves; mix well.

Wednesday, February 10, 2016

Potato and Green Bean Salad with Fresh Pesto




  • 1 1/2 lb (750 g) fingerling potatoes, quartered lengthwise
  • 1 tbsp (15 mL) olive oil
  • 3/4 tsp (4 mL) salt
  • 1/2 lb (250 g) fresh green beans
  • 1/2 small red onion
Basil Pesto

  • 1/2 cup (125 mL) lightly packed fresh basil leaves
  • 1/4 cup (50 mL) toasted pine nuts
  • 2 tbsp (30 mL) olive oil
  • 1 tbsp (15 mL) white balsamic vinegar
  • 1 garlic clove, pressed
  • 1/8 tsp (0.5 mL) coarsely ground black pepper


  1. Preheat oven to 450°F (230°C). For salad, toss potatoes, oil and salt in Stainless (4-qt./4 L) Mixing Bowl. Arrange potatoes in a single layer on Large Bar Pan. Bake 20-25 minutes or until tender, stirring halfway through baking; remove from oven.
  2. Meanwhile, cut green beans in half; blanch and set aside (see Cook's Tip). Slice onion into thin wedges using Chef's Knife. For basil pesto, place basil and pine nuts on Cutting Board; finely chop together using Food Chopper. Place basil mixture in Small Batter Bowl; add oil, vinegar, garlic and black pepper and whisk until well blended.
  3. Combine potatoes, green beans and onion in same Stainless (4-qt./4 L) Mixing Bowl. Pour basil mixture over vegetables, tossing to coat. Serve at room temperature.

6 servings of 1 cup/250 mL

Nutrients per serving:
Calories 130, Total Fat 11 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrate 9 g, Protein 2 g, Sodium 290 mg, Fiber 2 g

U.S. Diabetic exchanges per serving:
1/2 starch, 2 fat (1/2 carb)

Cook's Tips:
To blanch means to boil in water for a short time. It is done for a variety of purposes: as a preliminary cooking process; as a way of setting color; or as a way of easily removing peels from vegetables or fruits.

To blanch green beans, bring salted water to a boil in (2-qt./1.8 L) Saucepan. Add green beans, cook 3-4 minutes or until crisp-tender. Drain using Strainer and immediately plunge into a bowl of ice water to stop the cooking process. Let stand 5 minutes and drain. Pat dry with paper towels.

Petite golden or red potatoes, halved, can be substituted for the fingerling potatoes, if desired.

Tuesday, February 9, 2016

Fresh Mango Margaritas



  • 2 large mangoes, peeled and cut into wedges (see Cook'’s Tip)
  • 1/4 cup (50 mL) sugar
  • 1/4 cup (50 mL) water
  • 1/2 cup (125 mL) mango nectar, plus additional if needed
  • 4 limes, divided
  • 1 tbsp (15 mL) coarsely ground Coarse Sea & Himalayan Salt (optional)
  • 1 1/2 cups (375 mL) ice cubes, divided
  • 2 oz (60 g) tequila, divided
  • Mango and lime slices (optional)


  1. For mango purée, finely chop mango wedges using Food Chopper. Place mangoes, sugar and water into Small Batter Bowl. Microwave on HIGH 2-3 minutes or until sugar is dissolved and mixture is hot.
  2. Pour mango mixture into (7-in./18-cm) Strainer over Classic Batter Bowl; press using Classic Scraper (discard fibrous strings). Add enough nectar to mango purée to measure 1 1/2 cups (375 mL); set aside. Juice limes to measure 1/2 cup (125 mL) (reserve one of the juiced lime halves).
  3. Place salt onto Simple Additions® Small Square Plate, if using. Rub cut end of reserved lime half around edges of four Dots Martini Glasses; dip glasses into salt. 
  4. Fill Shaker with half each of the ice, lime juice, purée and tequila. Secure lid on Shaker; shake vigorously until chilled. Divide margaritas evenly between two of the glasses. Repeat with remaining ice, juice, purée and tequila. Garnish with mango and lime slices, if desired.

3 cups (750 mL)
4 servings of 3/4 cup (175 mL)

Nutrients per serving:
Calories 170, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 35 g, Protein 1 g, Sodium 0 mg, Fiber 2 g

Cook's Tips:
To peel and cut mango, cut off top and bottom of fruit. Peel using Serrated Peeler. Slice along both sides of the flat pit to remove the flesh. Trim remaining flesh from the edges of the pit. Cut the flesh into wedges.

Kosher salt can be substituted for the Coarse Sea & Himalayan Salt, if desired.

For a delicious non-alcoholic version of this recipe, omit tequila and reduce lime juice to 1/4 cup (50 mL).

Monday, February 8, 2016

Prosciutto-Wrapped Chicken with Mushroom Marsala Sauce

Paper-thin slices of prosciutto are turned into a salty, crispy “crust” in this quick chicken thigh recipe with mushroom sauce that serves two. Serve with mashed potatoes and steamed greens.

Makes: 2 servings, 1 thigh & 1/2 cup sauce each
Serving Size: 1 thigh & 1/2 cup sauce
Active Time: 30 minutes
Total Time: 30 minutes


  • 2 large boneless, skinless chicken thighs (about 10 ounces), trimmed
  • 1/4 teaspoon freshly ground pepper, divided
  • 2 thin slices prosciutto (about 1 ounce)
  • 2 teaspoons extra-virgin olive oil, divided
  • 1 small shallot, halved and thinly sliced
  • 2 teaspoons finely chopped fresh oregano, divided
  • 4 ounces sliced cremini mushrooms
  • 1/4 cup Marsala (see Tip) or dry sherry
  • 1/2 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch


  1. Sprinkle chicken thighs with 1/8 teaspoon pepper and wrap each with a slice of prosciutto.
  2. Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until browned on both sides and cooked through, 4 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
  3. Reduce heat to medium and add the remaining 1 teaspoon oil, shallot and 1 1/2 teaspoons oregano to the pan. Cook, stirring, until the shallot is beginning to brown, 1 to 2 minutes. Add mushrooms and cook, stirring, until browned in spots, 3 to 5 minutes. Add Marsala (or sherry), return heat to medium-high and cook 2 minutes.
  4. Whisk broth, cornstarch and the remaining 1/8 teaspoon pepper in a measuring cup; add to the pan, stirring. Return to a simmer and cook, stirring constantly, until the sauce is thickened and glossy, 2 to 3 minutes more. Serve the chicken with the mushroom sauce, sprinkled with the remaining 1/2 teaspoon oregano.

Tip: Marsala, a fortified wine from Sicily, is a flavorful addition to many sauces. Don’t use the “cooking Marsala” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase Marsala that’s sold with other fortified wines in your wine or liquor store. An opened bottle can be stored in a cool, dry place for months.

Per serving: 312 calories; 15 g fat (3 g sat, 7 g mono); 87 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 588 mg sodium; 521 mg potassium.

Nutrition Bonus: Zinc (19% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 vegetables, 3 1/2 lean meat, 1 fat