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Spaghetti with Chicken, Feta & OlivesSpaghetti with Chicken, Feta & Olivesspagett
Pasta
Spaghetti with Chicken, Feta & Olives
12 plum or Roma tomatoes
2 sweet yellow peppers
2 Tbsp (30 mL) extra virgin olive oil, divided
1 small bunch rapini (thick ends discarded), cut into 2-in. lengths
2 boneless skinless chicken breasts (total 500 g), diagonally sliced
1/2 cup (125 mL) dry white wine
1 pkg (340 g) whole-grain spaghetti
1/2 cup (125 mL) kalamata black olives, rinsed
1 Tbsp (15 mL) finely chopped fresh rosemary
1/4 tsp (1 mL) red chili flakes
Sea salt and ground black pepper, to taste
1 cup (250 mL) crumbled light feta cheese
DirectionsCut each tomato into eight wedges; set aside. Halve peppers and remove seeds; cut into strips, then cut strips diagonally in half. In a bowl, toss tomatoes and peppers with half of the oil; spread on a parchment paper-lined baking sheet. Roast vegetables in 425°F oven until starting to brown, about 45 minutes. Meanwhile, in a pot of boiling salted water, cook rapini until tender, three to four minutes. Drain; rinse in cold water. Squeeze out excess water and set aside. In a large skillet, heat remaining oil over medium-high; cook chicken until golden brown and cooked through. Add wine, and boil until the liquid is reduced by half. Scrape into a bowl; set aside. Meanwhile, cook pasta in a large pot of boiling salted water according to package directions. Reserving half a mug of the cooking water, drain pasta and return to pot over medium-high heat. Add chicken and the vegetable mixture. Add rapini, olives, rosemary, chili flakes, salt and pepper, stirring to coat. Add reserved water and half of feta; toss until liquid clings to pasta to form a sauce. Sprinkle remaining feta on top.
Nutritional informationServes six. Per serving: 364 calories, 29 g pro- tein, 14 g fat (2 g saturated fat), 21 g carbohydrates, 5 g fibre, 4 g sugars, 57 mg cholesterol, 649 mg sodium
Instant oatmeal pumped up
1 envelope (38/40 g) pure oats oatmeal
1 tbsp (15 mL) wheat germ
2/3 cup (150 mL) skim milk
1/2 cup (125 mL) fresh or frozen unsweetened berries (such as blueberries, raspberries or sliced strawberries)
Half a small banana, sliced
Directions
Pour oatmeal into a bowl, stir in wheat germ. Pour in milk and stir to combine. Microwave for about 1 minute 30 seconds or until desired thickness. Stir in berries and banana and let stand for 30 seconds before enjoying for flavours to combine. Tip: Let oatmeal stand a bit longer for a thicker consistency.
This is great to pack in a thermos and have it ready to enjoy when you get to school or the office
Deconstructed egg sandwhich
4 eggs
2 celery stalks, cut into sticks
4 lettuce leaves
1 cup (250 mL) cherry tomatoes, halved
1 cup (250 mL) raw beets, grated or thinly sliced
3 ½ oz (100 g) lower fat Canadian Mozzarella, cut into sticks or 2 ½ oz (75 g) regular Canadian Mozzarella, cut into sticks
3 whole-wheat pita breads, each cut into 8 wedges
Yogurt dip:
1/2 cup (125 mL) Canadian thick non-fat plain yogurt (Greek-style)
2 tsp (10 mL) Dijon mustard
2 1/2 tsp (12 mL) honey
2 tbsp (25 mL) 1% milk
1 green onion or 1 tbsp (15 mL) fresh chives, chopped
1/4 tsp (1 mL) celery seed
Freshly ground pepper
Directions
In a bowl, mix all dip ingredients. Refrigerate. Place eggs in a saucepan, cover with cold water and cook for 11–12 minutes in boiling water. In the meantime, in containers with compartments, place the celery, lettuce, tomatoes, beets, Mozzarella, pita wedges and dip. Shell the hard-boiled eggs, rinse under cold water and add a whole or halved egg to each container. Refrigerate until ready to eat.
Buttermilk blue berrymuffins
In a food processor or small food chopper, puree 3/4 cup (175 mL) of the buttermilk with prunes until prunes are in very small pieces and mixture is thickened. Pulse in oil and vanilla. In a large bowl, whisk together flour, wheat germ, ginger, baking powder and soda. Pour buttermilk mixture over top and remaining buttermilk and stir gently to combine. Fold in blueberries. Scoop batter into greased or paper lined muffins tins and bake in 375 F (190 C) oven for about 15 minutes or until tester inserted comes out clean.
5 cups (1.25 L) fusilli, cooked
1/2 cup (125 mL) store-bought salsa
1 can (540 mL) beans, your choice , drained and rinsed
2 cups (500 mL) cucumber, diced
3/4 cup (175 mL) lower fat Canadian Feta, crumbled or 2/3 cup (160 mL) regular Canadian Feta, crumbled
Directions
In a large bowl, mix all the ingredients, then savour.
Pasta
Spaghetti with Chicken, Feta & Olives
12 plum or Roma tomatoes
2 sweet yellow peppers
2 Tbsp (30 mL) extra virgin olive oil, divided
1 small bunch rapini (thick ends discarded), cut into 2-in. lengths
2 boneless skinless chicken breasts (total 500 g), diagonally sliced
1/2 cup (125 mL) dry white wine
1 pkg (340 g) whole-grain spaghetti
1/2 cup (125 mL) kalamata black olives, rinsed
1 Tbsp (15 mL) finely chopped fresh rosemary
1/4 tsp (1 mL) red chili flakes
Sea salt and ground black pepper, to taste
1 cup (250 mL) crumbled light feta cheese
DirectionsCut each tomato into eight wedges; set aside. Halve peppers and remove seeds; cut into strips, then cut strips diagonally in half. In a bowl, toss tomatoes and peppers with half of the oil; spread on a parchment paper-lined baking sheet. Roast vegetables in 425°F oven until starting to brown, about 45 minutes. Meanwhile, in a pot of boiling salted water, cook rapini until tender, three to four minutes. Drain; rinse in cold water. Squeeze out excess water and set aside. In a large skillet, heat remaining oil over medium-high; cook chicken until golden brown and cooked through. Add wine, and boil until the liquid is reduced by half. Scrape into a bowl; set aside. Meanwhile, cook pasta in a large pot of boiling salted water according to package directions. Reserving half a mug of the cooking water, drain pasta and return to pot over medium-high heat. Add chicken and the vegetable mixture. Add rapini, olives, rosemary, chili flakes, salt and pepper, stirring to coat. Add reserved water and half of feta; toss until liquid clings to pasta to form a sauce. Sprinkle remaining feta on top.
Nutritional informationServes six. Per serving: 364 calories, 29 g pro- tein, 14 g fat (2 g saturated fat), 21 g carbohydrates, 5 g fibre, 4 g sugars, 57 mg cholesterol, 649 mg sodium
Instant oatmeal pumped up
1 envelope (38/40 g) pure oats oatmeal
1 tbsp (15 mL) wheat germ
2/3 cup (150 mL) skim milk
1/2 cup (125 mL) fresh or frozen unsweetened berries (such as blueberries, raspberries or sliced strawberries)
Half a small banana, sliced
Directions
Pour oatmeal into a bowl, stir in wheat germ. Pour in milk and stir to combine. Microwave for about 1 minute 30 seconds or until desired thickness. Stir in berries and banana and let stand for 30 seconds before enjoying for flavours to combine. Tip: Let oatmeal stand a bit longer for a thicker consistency.
This is great to pack in a thermos and have it ready to enjoy when you get to school or the office
Deconstructed egg sandwhich
4 eggs
2 celery stalks, cut into sticks
4 lettuce leaves
1 cup (250 mL) cherry tomatoes, halved
1 cup (250 mL) raw beets, grated or thinly sliced
3 ½ oz (100 g) lower fat Canadian Mozzarella, cut into sticks or 2 ½ oz (75 g) regular Canadian Mozzarella, cut into sticks
3 whole-wheat pita breads, each cut into 8 wedges
Yogurt dip:
1/2 cup (125 mL) Canadian thick non-fat plain yogurt (Greek-style)
2 tsp (10 mL) Dijon mustard
2 1/2 tsp (12 mL) honey
2 tbsp (25 mL) 1% milk
1 green onion or 1 tbsp (15 mL) fresh chives, chopped
1/4 tsp (1 mL) celery seed
Freshly ground pepper
Directions
In a bowl, mix all dip ingredients. Refrigerate. Place eggs in a saucepan, cover with cold water and cook for 11–12 minutes in boiling water. In the meantime, in containers with compartments, place the celery, lettuce, tomatoes, beets, Mozzarella, pita wedges and dip. Shell the hard-boiled eggs, rinse under cold water and add a whole or halved egg to each container. Refrigerate until ready to eat.
Buttermilk blue berrymuffins
- 1 cup (250 mL) buttermilk
- 1 cup (250 mL) pitted prunes
- 3 tbsp (45 mL) canola oil
- 1 tsp (5 mL) vanilla
- 1 cup (250 mL) whole wheat flour
- 2 tbsp (25 mL) wheat germ
- 1 tsp (5 mL) ground ginger
- 1 1/2 tsp (7 mL) baking powder
- 3/4 tsp (4 mL) baking soda
- 1 cup (250 mL) fresh blueberries
In a food processor or small food chopper, puree 3/4 cup (175 mL) of the buttermilk with prunes until prunes are in very small pieces and mixture is thickened. Pulse in oil and vanilla. In a large bowl, whisk together flour, wheat germ, ginger, baking powder and soda. Pour buttermilk mixture over top and remaining buttermilk and stir gently to combine. Fold in blueberries. Scoop batter into greased or paper lined muffins tins and bake in 375 F (190 C) oven for about 15 minutes or until tester inserted comes out clean.
5 cups (1.25 L) fusilli, cooked
1/2 cup (125 mL) store-bought salsa
1 can (540 mL) beans, your choice , drained and rinsed
2 cups (500 mL) cucumber, diced
3/4 cup (175 mL) lower fat Canadian Feta, crumbled or 2/3 cup (160 mL) regular Canadian Feta, crumbled
Directions
In a large bowl, mix all the ingredients, then savour.
