Dinner in 30

dinner in 30
OVER 100
FRESH FAST
RECIPES
< ENJOY
TONIGHT!
AL
OF APPROV
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DELICIOUS PASTAS
SATISFYING SALADS
VEGETARIAN RECIPES
AL
SE
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C E 1 9 28
DINNER-PARTY IDEAS
over 500
new recipes
EVERY YEAR
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fo
ood
food blissful baking
cocktail hour
thanksgiving
special
instant party
gastropub
grub
menu
Roasted-eggplant Dip
Chicken with Roasted Garlic
Rice and Pea Pilaf
Apricot Honey Cake
>
A spicy Caesar goes down smoothly

with crispy blue-cheese battered wings
Classic Spicy Caesar
Cla
RUN a lemon wedge around the

R
RU
rim of a tall glass, then turn it
ups
upside
down onto a plate of celery
salt.
salt Fill glass with ice. Add 1 oz
vodka,
4 dashes of Tabasco, 2
vod
dashes
of Worcestershire and the
das
remaining
juice from the lemon
rem
wedge.
Top up with Clamato juice
wed
and a generous grinding of pepper.
Garnish
with another lemon wedge
Gar
or our
o 10-minute pickled veggies
(page
(pag 178).
Blue Cheese Chicken Wings

Blu
SLICE 12 chicken wings in half

SLI
at the
t joint and cut off wing tips.
Stir cup flour and tsp pepper
in a bowl. Whisk 1 egg with cup
blue cheese salad dressing in
another
bowl. Working with one
ano
wing
win at a time, toss in flour mixture,
then egg mixture and finish by
lightly
ligh coating in flour once more.
Pour
Pou enough oil into a heavy large
pot to reach a depth of in. Heat
ove medium. Add half of wings and
over
coo until deep golden and cooked
cook
thro
through,
4 to 5 min per side. Adjust
hea as needed. Remove wings to
heat
pap towels. Repeat with remaining
paper
ingr
ingredients.
Serve immediately
with more blue cheese dressing
t side.
on the
turkey dinner
made easy
Berry
Special
One more thing to be grateful for:

This years spread is effortless
With a crispy streusel topping,

tons of fresh berries and a hint of
nutty whole wheat, these arent
your everyday blueberry muffins.
Bonus: Theyre deliciously
moist inside!
Kitchen Tip
Kit
To ccheck the temperature of the
oil, try this trick: Put a bamboo
ske
skewer or wooden chopstick into
the oil, making sure it touches
the bottom of the pot. If the
oil fi
fizzes up gently around the
cho
chopstick,
its ready to go.
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176
17
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recipes by carolyn lim chua,

claire Tansey and Victoria Walsh
photography by John cullen
food styling by David Grenier
prop styling by Jane Hardin
streusel-crunch
blueberry muffins
Easiest Roast
Turkey & Gravy
page 254
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DINNER IN 30
COVER, JODI PUDGE. THIS PAGE, ANGUS FERGUSSON; MICHAEL ALBERSTAT.
contents
6
18
34
50
64
76
SOUPS & SALADS

CHICKEN
MEAT
SEAFOOD
VEGETARIAN
PASTA
Plus
88 3 WAYS WITH PRODUCE

106 10-MINUTE GOURMET
over 350
entertaining ideas
EVERY YEAR
Kate Middleton & Prince William
The Royal Romance

The Courtship, the Wedding & the Shadow of Diana
slimming
secrets
* No-Gym Workout
* The Sleep Diet
* Smart Treats
one fab idea
6 new
looks
For anY
room!
entertaining
snappy
cocktails
Find Your
Make a classic kir royale by

adding a tablespoon of cassis
to each glass of bubbly.
Perfect
Jeans
p. 118
menu
Fennel with Creamy
Mozzarella
Sugar-Crusted Pork Loin
Polenta with Parmesan
Grilled Asparagus
Sweet Peppers with
Garlic-Herb Oil
Raspberry Cream Tart
menu
Croissant Sticky-Bun
Bread Pudding
Christmas Peameal Bacon
>
elegant Citrus Salad

Clementine Sparkle
>
chatelaine.com
243
Delicious
Superfoods
chocolate
< cupcakes
that make you
healthier
p. 140
Change
Your Life
in 30 Days
A Step-by-Step Guide to Finding

Real Balance & Boosting Your Health
you caN reach your GoalS!

IT Worked For TheSe WomeN
TER CREDIT TK
Feeling Good Never

Tasted So Great!

La
al
SE
OF APPROV
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AL
AL
C E 1 9 28
Triple-Tested
The reason Chatelaine
recipes work every time:
The Chatelaine Kitchen
We test every recipe in our
in-house kitchen at least
three times (sometimes
more!) to make sure its
delicious and foolproof.
We also make sure its easy
to follow and to shop for.
mASTERFILE
External Experts
Our professional testers
weigh all the ingredients for
nutritional analysis, verify
how long the recipe takes
to cook and check if it can
be made ahead. We re-taste
and adjust as needed.
Home-Test Approved
To confirm results in
different kitchens, some
recipes are also tested
at home by us or by you.
Sign up to be a home tester:
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dinner in 30
whether you love to cook or you just
love to eat, the Whats for dinner? question

is a daily conundrum. And coming up with
ideas that are both healthy and satisfying
is the ultimate challenge. Not anymore.
It is our mission to make your supper hour
easier and more delicious by offering you the
very best from our recipe box of fast and fresh,
market-to-table meal ideas. This book is full
of mouth-watering recipesmany of them
perfect for your next dinner party all ready
to eat in less time than it takes to order in.
Tonight, dinners on us!
Love,
The Chatelaine
Kitchen
TKTKTKTK TKTKTKTK
lentil, kale & sausage soup cilantro-lime chicken

soup classic tom yum soup with chicken & shrimp
chicken miso noodle soup middle eastern
salad baby greens with chicken & spring
vegetables apple-fennel salad with prosciutto
& walnuts sesame-ginger tofu & vegetables
baked goat cheese & apple salad
chatelaine.com
soups &
salads
dinner in 30
soups & salads
chatelaine.com
lentil, kale &

sausage soup
10 min prep | 35 min ToTal
2 tbsp
2
1
1
3
2
156-ml can
1 tsp
1 tsp
8 cups
540-ml can
olive oil
italian sausages
large onion, finely
chopped
leek (white part
only), sliced
carrots, diced
garlic cloves,
minced
tomato paste
ground coriander
salt
chopped kale
leaves, about 1
small bunch
lentils, rinsed
and drained
grated parmesan
(optional)
Heat a large, wide saucepan over

medium. add oil, then sausages. Turn
sausages occasionally until they lose
their pink colour, 4 to 6 min. remove
to a plate. add onion, leek, carrots and
garlic to pan. cook until onion starts
to soften, about 3 min. Thinly slice
sausages. Stir in sausages and any
juices, tomato paste, coriander and
salt. continue to cook, stirring
frequently, until flavour develops,
5 more min. pour in 4 cups water.
Bring to a boil. Stir in kale and reduce
heat to medium. cover and gently boil,
stirring occasionally, until kale is
tender, 5 to 7 min. Stir in lentils. If
soup is too thick, stir in more water.
ladle soup into bowls. Sprinkle with
parmesan. Serve immediately.
Substitution tips:
use any hearty
greens, such as
chard, in place of
kale. any canned
beans also work
in place of lentils;
just be sure to rinse
them very well first.
john cullen
SeRVeS 6 | 308 calories, 16 g protein,
36 g carbs, 13 g fat, 8 g fibre, 857 mg

sodium, per serving. excellent source
of vitamin a.
dinner in 30
soups & salads

classic tom yum
soup with chicken
& shrimp
900-ml
400-ml can
1/2 tsp
1 tsp
2 to 3
1
cilantro-lime chicken soup

1
2
2
3
1 tbsp
1/4 tsp
1/4 tsp
1 cube
2
1 cup
1 tsp
1/2 cup
vegetable oil
6 -in. tortilla, cut
into bite-sized
strips
leek, thinly sliced
peppers, chopped
celery stalks,
chopped
garlic cloves,
minced
dried oregano
hot red chili flakes
nutmeg
chicken bouillon
skinless, boneless
chicken breasts
frozen corn niblets
lime juice
coarsely chopped
cilantro
cOmbine broth and coconut milk in

Heat a very large, wide pot over
medium. add 2 tsp oil. add tortilla

strips. cook, stirring frequently,
until toasted, 2 to 3 min. remove
to a plate. add remaining oil to
same pot. add leek. cook, stirring
frequently, until leek softens
slightly, 1 min. add peppers and
celery. cook until vegetables begin
to caramelize, about 12 min. add
garlic and cook 1 min. Stir in 3 cups
water and spices. Bring to a boil.
Stir in bouillon cube until dissolved.
add chicken. reduce heat and
simmer until chicken is cooked
through, about 6 min.
RemOVe chicken. Shred into strips.
add to soup. Stir in corn, juice and

cilantro. Serve with tortilla strips.

sodium, per serving.
chatelaine.com
a large saucepan and set over medium

heat. Whisk in sugar and chili-garlic
sauce. add lime leaves. cover and
bring to a boil.
add chicken, mushrooms, tomato
and shrimp. cook, stirring occasionally,

until chicken is cooked through,
about 5 min.
StiR lime juice, fish sauce and cilantro
into soup. Spoon into bowls.
7 g carbs, 17 g fat, 2 g fibre, 1,245 mg
sodium, per serving. Good source
of magnesium.
Substitution tips: cant find lime

leaves? Substitute 1/2 tsp lime zest. use
a 90-g pkg of enoki mushrooms instead
of regular sliced mushrooms. Stir in
with cilantro at the end of cooking.
mIchael Graydon
1 tbsp
1
227-g pkg
1
1/2 454-g pkg
2 tbsp
2 tbsp
1/4 cup
chicken broth
regular coconut milk
granulated sugar
hot chili-garlic sauce
kaffir lime leaves
skinless, boneless chicken
breast, cut into thin
bite-sized strips
sliced mushrooms
ripe tomato, chopped
medium shrimp, peeled
lime juice
fish sauce
finely chopped cilantro
john cullen
dinner in 30
11
soups & salads

middle eastern
salad
1
1 tsp
1 cup
3
1
3/4 cup
1/4 cup
1 tbsp
2 tbsp
1

500-g pkg
1
1/2 cup
2 tsp
1 tsp
1 tbsp
2 200-g pkgs
1/2 cup
ground
chicken
carrot, grated
white miso
paste
finely grated
fresh ginger
garlic powder
cornstarch
udon noodles
chopped
cilantro
Shopping tip: udon are

thick white noodles used in
japanese cooking. look for
them in the asian section
of the supermarket. or use
200 g medium rice noodles
instead just soak them in
hot water for 5 min before
adding to the soup.
chatelaine.com
1/4 cup
Fill a large pot with water and

bring to a boil over high. cook
noodles following package directions until al dente, 8 to 12 min.
bRuSH both sides of pita with vegetable

oil and sprinkle with 1/2 tsp cumin.
bRinG 4 cups water to a boil in a
crisp in a toaster oven or preheated

450F oven, 2 to 4 min.
pot over medium-high. Stir chicken

with carrot, 1 tbsp miso paste, ginger,
garlic powder and cornstarch in
a large bowl. roll into 3 logs about
1 in. thick. cut into 1-in. pieces. pat
each piece into a meatball shape,
then drop into boiling water. add
udon. reduce heat to medium. Boil
gently until meatballs are cooked,
about 5 min.
Place remaining miso in a small
bowl and whisk in a ladleful of boiling

soup. remove pot from heat and stir
in miso mixture and cilantro.
47 g carbs, 12 g fat, 2 g fibre, 1,308

mg sodium, per serving. Good
source of vitamin a.
Slice artichokes into quarters. Stir

with tomatoes and pepper in a large
bowl. add feta, olives and mint. Tear
pita into bite-sized pieces and stir in.
wHiSk oil, lemon juice, garlic and
remaining cumin together in a small
bowl. drizzle over salad and toss.

make-ahead tip: This salad gets

better as it sits. let stand up to
2 hours before serving.
GeorGe WhITeSIde
chicken miso noodle soup
pita, preferably
whole wheat, split
in half
cumin
marinated
artichoke hearts,
drained
ripe plum
tomatoes, chopped
red pepper, chopped
crumbled feta
pitted kalamata
olives, chopped
chopped fresh
mint or basil
lemon juice
olive oil
garlic clove,
minced
dinner in 30
13
yvonne duIvenvoorden
soups & salads

apple-fennel salad
with prosciutto
& walnuts
4
1
1/4
4
1/2

1 tbsp
2
1/2 bunch
8 cups
1 cup
1/2 cup
1/2 cup
16
olive oil
skinless,
boneless
chicken breasts,
sliced 1/4 in. thick
asparagus
spears, trimmed,
about 160 g
baby romaine
watercress
radishes,
trimmed and
halved
red grapes,
halved
mini bocconcini
cheeses
dReSSinG
2 tbsp olive oil
2 tbsp white-wine
vinegar
2 tbsp finely chopped
fresh tarragon
2 tsp honey
1 tsp dijon mustard
chatelaine.com
Heat a non-stick frying pan over
medium-high. add 1 tbsp oil, then

chicken. cook until golden-brown,
2 to 3 min per side. remove to
a plate and loosely cover to keep
warm. discard oil in pan, then
partially fill with water. Bring to
a boil over medium-high. add
asparagus and cook until tendercrisp, 2 min. drain and immediately
rinse with cold water. pat dry.
divide romaine, watercress, chicken,
asparagus, radishes, grapes and
cheese among 4 plates.
wHiSk dressing ingredients together.
drizzle over salads.
14 g carbs, 15 g fat, 4 g fibre,

99 mg sodium, per serving.
1/4 cup
dReSSinG
1/4 cup
buttermilk
1 tbsp cider vinegar
1 tbsp light mayonnaise
diVide lettuce among 4 plates.
Stack a tower on each bed of lettuce,
alternating slices of apple, cucumber,
prosciutto and fennel. Sprinkle
walnuts around plate.
wHiSk buttermilk with vinegar and
mayonnaise in a small bowl until
combined. Season with fresh pepper.
drizzle over salads just before serving.

ingredient tip: To make candied

walnuts, toast 1/4 cup chopped walnuts
in a non-stick pan over medium for
2 min. Sprinkle with 1 1/2 tsp granulated
sugar. Stir constantly until sugar is
melted, about 3 more min. Transfer to
a parchment-lined baking sheet to cool.
mIchael alBerSTaT
baby greens with chicken & spring

Vegetables
leaves green leaf lettuce,

washed and dried
granny smith apples, sliced
crosswise into 1/8-in. round
slices
english cucumber,
sliced crosswise into
1/8-in. round slices
slices prosciutto, halved
small fennel bulb, sliced
lengthwise into 1/8-in. slices
candied walnuts
dinner in 30
15
TKTKTKTKTKTKTKTKTKTKTKTKTK
soups & salads

baked goat cheese
& apple salad
2 slices
3 tbsp
1/2 tsp
1
1 cup
300-g pkg
142-g pkg
540-ml can

454-g pkg medium tofu,
thickly sliced
2 green onions,
thinly sliced
1 cucumber, sliced
into thin sticks
1 carrot, sliced
into thin sticks
1 tbsp sesame seeds
2 tbsp maple syrup
2 tbsp rice vinegar
(preferably
low-sodium and
sugar-free)
1 tbsp grated ginger
2 tsp dark sesame oil
1 tsp vegetable oil
2 cloves garlic,
minced
10 cups baby spinach
2 tsp low-sodium soy
sauce
chatelaine.com
aRRanGe tofu, onions, cucumber
and carrot on a platter. Toast sesame

seeds until lightly golden in a small
frying pan set over medium. add to
a small bowl. Stir in maple syrup,
rice vinegar, ginger and sesame oil.
drizzle over tofu.
Heat vegetable oil in a large
frying pan set over medium. Stir
in garlic and stir constantly for
1 min. Gradually add spinach. cook,
stirring frequently, until wilted.
Stir in soy sauce. Serve with tofu.

PReHeat oven to 375F. line a large

rimmed baking sheet with foil. Spray
with oil. Toss bread with 1 tbsp vinegar
and oregano. arrange on one side of
foil. Beat egg in a shallow dish. place
almonds in another shallow dish. dip
cheese rounds in egg, then in almonds,
until coated. place cheese rounds on
the other side of foil. Bake in centre
of oven until bread cubes are toasted
and cheese is warm, 7 to 9 min.
tOSS greens with chickpeas and apple
in a large bowl. Whisk remaining
vinegar with dijon, honey, oil and salt.
Season with fresh pepper. drizzle over
salad mixture and stir to coat, then
distribute among 3 plates. Scatter with
croutons and lay 3 warm cheese rounds
on each plate. Serve immediately.
61 g carbs, 58 g fat, 12 g fibre, 1,057

mg sodium, per serving. excellent
source of folate.
john cullen
sesame-ginger tofu & Vegetables
1
1 tbsp
1 1/2 tsp
1/4 cup
1/8 tsp
bread, cubed
red-wine vinegar
dried oregano leaves
egg
sliced almonds,
coarsely chopped
goat cheese, cut
into 9 rounds
mixed greens
chickpeas, rinsed
and drained
unpeeled apple, julienned
dijon mustard
honey
olive oil
salt
dinner in 30
17
mIchael alBerSTaT
lemon chicken with bok choy kung pao chicken

chicken on cilantro-ginger noodles
cinnamon chicken with butternut squash
ginger chicken stir-fry with 2 greens
red-curry-peanut noodles herbed chicken with
mint-pepper salsa chicken & dumplings bbq
chicken with piri piri sauce stuffed greek chicken
chicken, mango & brie quesadillas easy chicken
tostadas chicken tortilla lasagna
chatelaine.com
chicken
dinner in 30
19
chicken
chatelaine.com
lemon chicken
with bok choy
10 min prep | 25 min total
1/2 tsp
1/2 tsp
1/4 tsp
4
1/2 cup
3 tbsp
1 tbsp
1
1 tbsp
2 tsp
500 g
zest of one lemon

ground coriander
chili flakes (optional)
salt
skinless, boneless
chicken breasts
low-sodium chicken broth
lemon juice
dark sesame oil
garlic clove, minced
cornstarch
soy sauce
baby bok choy
(about 8), quartered
COmBinE lemon zest with coriander,
chili flakes and salt in a medium bowl.

add chicken and turn to coat.
HEAT a large frying pan over medium-
high. Spray well with oil. add chicken

and saut until golden, 4 min per side.
Stir in broth, lemon juice, sesame oil
and garlic. Bring to a boil, then reduce
heat to medium-low. Cover and simmer,
turning chicken occasionally, until
springy when pressed, 4 to 8 min.
COmBinE cornstarch with soy and 1 tbsp
water in a small bowl. remove chicken

to a platter and cover loosely with foil
to keep warm.
michael graydon
inCREASE heat to medium-high. Stir in

bok choy. Stir often until tender-crisp,
3 to 4 min. remove to platter with
chicken. Whisk cornstarch mixture into
broth in pan. Stir constantly until sauce
thickens, 1 min. pour over chicken.
asian
feast
menu
tangy carrot &
cucumber salad
p 91
lemon chicken
with bok choy
left
melon slices with

ginger syrup
Ginger Syrup
gently boil 1/4 cup
sugar, 1/4 cup water
and 4 slices ginger
in a small saucepan
over medium until
syrupy, 7 min.
discard ginger. cool
syrup before using.
SERvES 4 | 236 calories, 34 g protein,

dinner in 30
21
chicken
chicken on cilantroginger noodles
1/3
of pkg
200 g
3 tbsp
2 tbsp
1 tbsp
1 tbsp
1 tsp
1/4 tsp
3 tbsp
1/2
6

2 tbsp
2 tbsp
1 tbsp
2 tsp
2
1 1/2 tsp
1 tsp
1 tbsp
1 tbsp
1
2
1/2 cup
soy sauce
dry sherry
minced fresh
ginger
dark sesame oil
skinless, boneless
chicken breasts,
cut into bite-sized
pieces
cornstarch
granulated sugar
hot chili-garlic
sauce
vegetable oil
red pepper,
chopped
green onions,
thinly sliced
raw, unsalted
peanuts
Substitution Tip: Use raw,

unsalted cashews in place
of peanuts.
chatelaine.com
STiR 1 tbsp soy with 1 tbsp sherry,

ginger and sesame oil in a medium
bowl. Stir in chicken, then cornstarch.
Set aside. Stir remaining soy and
sherry with sugar and chili-garlic
sauce in a small bowl.
HEAT non-stick frying pan over
medium-high. add oil, then marinated

chicken. Stir-fry chicken until almost
no pink remains, 3 to 5 min. add
pepper and cook until it starts to
soften, about 2 min. pour soy-sherry
mixture over chicken and peppers.
add onions and peanuts. Stir until
peanuts are heated through, 1 to 2
min. remove from heat. Serve over
steamed rice.
SERvES 4 | 264 calories 21 g protein,

of vitamin C.
1 cup
4
SOAK noodles by covering with boiling

water in a large bowl. let stand until
tender, stirring often, 5 to 10 min. add
snow peas for the last 2 min of soaking.
WHiSK vinegar with ginger, sesame oil,
sugar, Dijon and 1/8 tsp salt in a medium
bowl. Whisk in 2 tbsp vegetable oil.
COmBinE cucumber, radishes, mango
and cilantro in a large bowl. Drain

noodles and peas and add. Drizzle
with 3/4 of the dressing and toss to coat.
HEAT a large frying pan over medium.
add remaining oil. Sprinkle chicken

with remaining salt. Season with pepper.
Saut until golden and springy when
pressed, 6 to 8 min. Slice into strips.
arrange noodle mixture on plates. top
with chicken and drizzle with remaining
dressing. Sprinkle with sesame seeds.

jim norton
kung pao chicken
rice-stick noodles,
at least 1/4-in. thick
snow peas, trimmed
white-wine vinegar
grated fresh ginger
dark sesame oil
granulated sugar
dijon mustard
salt
vegetable oil
english cucumber, thinly
sliced into half moons
small radishes, sliced into
thin rounds
ripe mango, peeled and sliced
into bite-sized strips
coarsely chopped cilantro
thin chicken or turkey cutlets,
about 375 g
sesame seeds (optional)
CHiCKEn
kitchen secrets
> Chicken thighs have
more flavour and
are a bit higher in
fat and calories than
chicken breasts.
thighs also tend to
be less expensive.
yvonne duivenvoorden
> thighs and

breasts are interchangeable in most
recipes, depending
on your taste.
dinner in 30
23
chicken
ginger chicken
stir-fry with 2
greens
3 tbsp
4 tsp
1 tsp
1
1 tbsp
2
4
4 cups
cinnamon chicken with

butternut squash
CuT each chicken breast into 2 cutlets.
Sprinkle all over with cinnamon and

garlic salt.
HEAT a large non-stick frying pan
over medium-high. add oil. Cook

chicken until springy when pressed,
3 to 4 min per side, then remove to
a plate. loosely cover with foil.
POuR broth into frying pan. add
squash. reduce heat and simmer,
covered, stirring occasionally,
until squash is tender, 8 to 10 min.
Add onion during the last minute
of cooking. Using a potato masher,

coarsely mash squash, adding more
broth if you like a creamier texture.
Divide between plates and top
with chicken.
SERvES 4 | 292 calories,
33 g protein, 7 g fat, 26 g carbs, 5 g
fibre, 379 mg sodium, per serving.
chatelaine.com
over medium-high. add oil, then add

chicken. Stir-fry until no longer pink,
about 3 min. add 1/2 cup water, teriyaki
mixture and bok choy. pan will be full,
but greens wilt quickly. Stir constantly
until chicken is cooked through, 3 to
4 min. Stir in spinach. Serve over rice
or noodles if desired.
Stir-Fry Secrets: Have all the

ingredients prepped and measured
before turning on the heat. Because
stir-frying happens so quickly, advance
prep makes all the difference for a
successful dish!
george WHiteSiDe
Substitution Tip:
Use peeled, cubed sweet
potatoes instead of
squash. the cooking time
is about the same.
STiR teriyaki with cornstarch in

small bowl until dissolved. add garlic
and ginger.
HEAT a large frying pan or wok

2 skinless, boneless
chicken breasts
1 tsp cinnamon
1/4 tsp
garlic salt
2 tsp vegetable oil
1/2 cup
chicken broth,
preferably
sodium-reduced
400-g pkg cubed butternut
squash, about 3
cups
1 green onion, thinly
sliced
teriyaki sauce
cornstarch
grated fresh ginger
minced garlic clove
vegetable oil
small skinless, boneless
chicken breasts, sliced
into strips
baby bok choy, sliced in
halves or quarters
lightly packed baby spinach
dinner in 30
25
yvonne DUivenvoorDen
chicken
herbed chicken
with mint-pepper
salsa
2 tbsp
2
12
1/2 tsp
2 tsp
2 tbsp
1 tsp
1/4 cup
olive oil
red peppers, chopped
skinless, boneless chicken
thighs, excess fat trimmed
salt
dijon mustard
lemon juice
lemon zest
chopped fresh mint
HEAT a large frying pan, preferably

1/2 500-g
pkg
1
1/3 cup
3 tbsp
3 tbsp
2 tbsp
1 tbsp
1
2
spaghetti
head broccoli,
cut into
bite-sized
pieces
peanut butter,
preferably
natural
thai red-curry
paste
soy sauce
honey
vegetable oil
red onion,
thinly sliced
skinless,
boneless
chicken
breasts, cut
into thin strips
COOK pasta according to package
directions, 8 to 10 min. add broccoli

to pasta water for last minute of
cooking. reserve 1/2 cup pasta water.
Whisk peanut butter with 1/4 cup water,
curry paste, soy and honey in a
medium bowl (dont worry if its
lumpy it will melt when cooked).
HEAT a large, non-stick frying pan
over medium-high. add oil, then onion

and chicken. Stir-fry until chicken is no
longer pink, 4 min. add peanut-butter
mixture and reduce heat to medium.
Stir frequently until chicken is cooked,
about 2 min. add reserved pasta
water to sauce.
dRAin pasta and broccoli, then return
to pasta pot. Stir in chicken mixture
until combined. Serve with chopped
peanuts if desired.
chatelaine.com
non-stick, over medium-high. add 1 tsp

oil, then peppers. Stir-fry until peppers
soften, about 2 min. transfer peppers
to a plate. Set aside. Season chicken
with salt and fresh pepper. add 1 tbsp
oil to same pan, then chicken. Do not
crowd pan. Work in batches if necessary. Cook chicken until lightly golden,
3 to 4 min per side. transfer to a plate.
RETuRn chicken and any juices to pan.
add 1/2 cup water. With a wooden spoon,
scrape up and stir in any brown bits
from pan bottom. reduce heat to
medium-low. Cover and simmer until
chicken feels springy when pressed,
4 to 6 min. transfer chicken to a platter
and keep warm. increase heat to high.
Boil sauce until reduced, about 5 min.
pour sauce over chicken.
WHiSK remaining oil with Dijon, lemon
juice and zest in a large bowl. Stir in
peppers and mint until combined.
Serve with chicken and french fries.
miCHael alBerStat
red-curry-peanut noodles
CHiCKEn
leftover secrets
> 5-min Burritos
Chop cooked chicken
and stir with onions
and peppers. roll in
tortillas with cheese,
refried beans and
sour cream.
john cullen
> Spicy Salad

Shred cooked chicken
and mix with pickled
jalapenos and lemon
vinaigrette. Serve on
Boston lettuce.
dinner in 30
27
chicken
bbq chicken with
piri piri sauce
5
1
1
1/2 cup
2 tbsp
1 tsp
1/2 tsp

3 tbsp
8
3/4 tsp
1
227-g pkg
1 tbsp
1/4 cup
2
2
2
unsalted butter
skinless, boneless
chicken thighs
salt
large onion,
chopped
sliced mushrooms
garlic powder
chopped fresh dill
dillweed
medium carrots,
sliced
celery stalks,
diced
bay leaves
dumPLinGS
1 cup all-purpose flour
1 tbsp chopped parsley
2 tsp baking powder
1/8 tsp
salt
3/4 cup
milk
mELT butter in a large pot set over

medium. Sprinkle chicken with salt. add
to pot in 2 batches. Cook until golden,
2 min per side . remove to a plate.
Add onion and mushrooms to pot.
Cook until onion softens, about 3 min.

Sprinkle with garlic powder and dill.
add carrots, celery and bay leaves.
return chicken and any juices to the pot
along with 2 cups water. Bring to a boil.
Using a wooden spoon, scrape up and
stir in any brown bits from pan bottom.
reduce heat. Simmer, covered, 5 min.
COmBinE flour with parsley, baking powder and salt in a bowl. Stir in milk. When
chicken has simmered 5 min, drop
batter in 8 equal portions over stew.
Cover and continue simmering until
dough rises and cooks through, about
15 more min.

chatelaine.com
COmBinE garlic and peppers in
a large saucepan set over medium.

add oil, vinegar, salt and chili flakes.
Stir often until peppers sizzle and
soften, 4 min. let cool 10 min. pour
into a food processor or blender and
pulse until pured.
PREHEAT barbecue to medium. place
chicken in a large bowl. pour in 1/3 cup
sauce and turn to evenly coat. Cover
and refrigerate remaining sauce up to
1 week. oil grill and barbecue chicken,
covered, 6 min, then brush on any sauce
left in bowl. turn chicken and continue
to barbecue, covered, until chicken
feels springy when pressed, 6 to 8 min.
1 g carbs, 9 g fat, 211 mg sodium,

per serving.
Bring it indoors: no barbecue? Use

an electric grilling machine instead.
preheat to medium-high. place chicken
on grill. Discard any sauce left in bowl.
grill with lid closed until chicken is
springy when pressed, 6 to 8 min.
ryan SzUlC
chicken & dumplings
garlic cloves, cut in half

sweet red pepper,
coarsely chopped
unseeded jalapeno pepper,
coarsely chopped
olive oil
white, cider or
red-wine vinegar
salt
hot red chili flakes
skinless, boneless
chicken breasts
dinner in 30
29
yvonne DUivenvoorDen
chicken
chicken, mango
& brie quesadillas
1/2
2 tsp
4
1
125 g
1/4 cup
3 tbsp
deli-cooked chicken,
about 2 1/2 cups
vegetable oil
large flour tortillas
mango, peeled and sliced
brie, about 1 cup diced
chopped cilantro
finely chopped pickled
jalapeno slices, patted dry
diP
1/2 cup
2 tsp
2 tsp
regular sour cream

lime zest
lime juice
stuffed greek chicken
SHREd chicken into thin strips.
SET a large non-stick frying pan
1/4 cup
2
4
1 tsp
1 tsp
crumbled feta
cheese
chopped, roasted
red pepper
green onions,
thinly sliced
large skinless,
boneless chicken
breasts
toothpicks
(optional)
dried oregano
leaves
garlic salt
lemon juice
(optional)
Prep Tip: Soak toothpicks

and skewers used in grilling
recipes in water for 20 min.
this prevents the wood
from burning.
chatelaine.com
PREHEAT barbecue to medium.
mash cheese with roasted pepper

in a bowl. Stir in onions. Working with
1 breast at a time, make a horizontal
cut about 2 1/2 in. long and 1 1/2 in. deep
in thickest part to form a pocket.
gently open and stuff in cheese
mixture, pushing as close to centre
of breast as possible. Wet inside
edges of opening and press down
to seal. insert toothpicks through
edge opening to hold together.
LiGHTLY OiL outside of chicken and
over medium. Brush with oil. lay a

tortilla in frying pan. Scatter 1/4 portion
each of chicken, mango, brie, cilantro
and jalapeno over half of tortilla.
Fold tortilla to enclose filling. Cook
until underside is golden, about 2 min.
then flip and continue until other
side is golden, about 2 more min.
repeat with remaining tortillas and
filling ingredients.
STiR sour cream with lime zest and
juice in a small bowl. Slice each
quesadilla into 4 wedges and serve
with sour cream dip.
generously sprinkle with seasonings.

oil grill, then barbecue chicken, with
lid closed, until cooked through and
springy, 8 to 10 min per side. Squeeze
lemon juice overtop before serving.


Prep Tip: Keep cooked quesadillas warm

in a 350F oven while making the others.
yvonne DUvenvoorDen
1/2 cup
CHiCKEn
grilling secrets
> Skin-on, bone-in
chicken pieces deliver
the most delicious
and moist results.
grill over medium-low
with the lid closed.
joHn CUllen
> Brush chicken with

marinade during
grilling but stop at
least 10 min before
cooking is done to
allow the marinade
to fully cook.
dinner in 30
31
chicken
chicken tortilla
lasagna
1 tsp
500 g
1
1
227-g pkg
1/2 tsp
1/2 tsp
398-ml can
2 tsp
3
1/2 142-g
2 cups
easy chicken tostadas
PREHEAT oven to 350F. lightly spray

a 9-in. pie plate with oil.
2
1
1
1/2 cup
1
1
6
lemon juice
salt
frozen corn,
thawed
tomatoes, diced
avocado, diced
small onion, finely
diced
sour cream
chipotle (packed
in adobo sauce),
finely chopped
rotisserie chicken,
still warm
small tortillas
cooking spray
cilantro (optional)
PREHEAT oven to 400F. Stir lemon
juice with salt in a small bowl. Keep

corn, tomatoes, avocado and onion
in separate bowls. Drizzle lemon juice
mixture over each ingredient in bowls
and stir to mix. Stir sour cream with
chipotle in a small bowl. remove
chicken from bones and coarsely
slice, discarding skin.
SPRAY both sides of tortillas lightly
with oil. place on 2 large baking
sheets. toast, flipping tortillas and
rotating pans, until warmed and crisp,
4 to 6 min. Bring everything to the
table and assemble at will. garnish
with cilantro.
Prep Tip: Combine toppings in one

large bowl or keep them separate for
picky eaters.
chatelaine.com
HEAT a non-stick frying pan over
medium. add oil, then chicken. Cook,

stirring often to break up meat, until no
pink remains, about 3 min. add onion,
garlic, mushrooms and herbs. Cook
until onion is soft, about 3 min. Stir in
tomato sauce and brown sugar. gently
boil until sauce reduces slightly, 5 min.
ASSEmBLE lasagna by placing a tortilla
on the bottom of prepared pie plate.
Spread 1 1/3 cups sauce in an even layer
over tortilla. Scatter 1 1/3 cups spinach,
then 2/3 cup of cheese mix overtop,
pressing down gently on the tortilla
as you layer. repeat with remaining
tortillas, sauce, spinach and cheese.
(the spinach will cook down.)
BAKE in centre of oven, uncovered,
until cheese is melted, about 20 min.

let stand for 5 min before serving.
SERvES 6 | 414 calories, 30 g protein
of calcium.
miCHael grayDon

3 tbsp
1/4 tsp
1 cup
olive oil
ground chicken or turkey
small onion, finely diced
sliced button mushrooms,
chopped
dried oregano
dried basil
tomato sauce
brown sugar
10-in. flour tortillas
clamshell of baby spinach,
about 4 cups
shredded mozzarellacheddar cheese mix
ryan SzUlC
dinner in 30
33
TKTKTKTK TKTKTKTK
BarBecued SteakS with argentinean SalSa Korean

Beef Bulgogi criSpy pork chopS with Sauted
appleS ginger Mojito PorK glazed rack of lamB
with Shallot gravy & BaBy potatoeS Saucy
eggPlant & PorK Stir-fry ham & cheeSe frittata
chunKy chiPotle-PorK chili wilted Spinach Salad
with chipotle pork laMB KoftaS with tzatziKi
Smoky white-Bean chili uPSide-down ShePherdS Pie
SeSame-ginger Steak & noodle Salad
chatelaine.com
meat
dinner in 30
35
meat
chatelaine.com
Barbecued Steaks
with argentinean Salsa
20 min prep | 30 Min ToTal
1 cup
1/2 cup
3
2
1/2
1 tbsp
1/4 tsp
3/4 cup
1/4 cup
6
1/4 tsp
coarsely chopped fresh

cilantro
parsley
green onions, chopped
shallots, chopped
jalapeno, seeded and chopped
dried oregano
salt
olive oil plus more for drizzling
red wine vinegar
sirloin steaks, at least 1 in. thick
salt
WHiRL cilantro, parsley, onions, shallots,

jalapeno, oregano and salt in a food processor.
With motor running, slowly pour in oil and
vinegar at the same time. Sauce should
be chunky.
PREHEAT barbecue to medium-high. Drizzle
steaks with oil. Sprinkle both sides of steaks
with salt. Season with pepper. oil grill and
barbecue steaks, uncovered, 3 to 4 min per
side for medium-rare. Serve with cilantro salsa.
SERVES 6 | 634 calories, 60 g protein,
3 g carbs, 42 g fat, 1 g fibre, 223 mg sodium,

per serving.
dinner
party
menu
middle eastern
Salad
p 12
Barbecued
Steaks with
argentinean
Salsa
left
yvonne DuivenvoorDen
frizzled potatoes
Fill a large pot with enough oil to come 3/4 in.
up the side. Heat over medium. Cut 1 large,
peeled russet potato into matchsticks using
a mandolin. place sliced potatoes in a bowl
of cold water. When oil is hot, dry a small
handful of potatoes using paper towels, then
toss with 1/2 tsp all-purpose flour. Carefully
drop potatoes into the pot. Cook, stirring
constantly, until golden-brown, 3 to 5 min.
remove to a paper towel-lined plate. Sprinkle
with salt. repeat with remaining potatoes.
Sliced
Strawberries
drizzled with
aged Balsamic
vinegar
dinner in 30
37
meat
crispy pork chops
with Sauted apples
1/2 cup
2 tbsp
1 tbsp
4
1/4 tsp
1 tsp
1
2
1/4 cup
panko bread crumbs

indian curry paste, preferably
medium
dijon mustard
boneless centre-cut pork
chops, each about 3/4 in. thick
salt
vegetable oil
onion, sliced into thin rounds
crisp red apples, unpeeled,
cored and sliced in thin rounds
apple jelly
PREHEAT oven to 425F. place a rack on

1/3 cup
2 tbsp
2 tbsp
4
500 g
2 tbsp
1/2
4
1 tbsp
soy sauce
honey
dark sesame oil
garlic cloves,
minced
sirloin tip fast-fry
steaks, cut into
1/4-in. thick strips
vegetable oil
Savoy cabbage,
thickly sliced,
about 8 cups
green onions,
sliced into
1 in. pieces
toasted sesame
seeds
STiR soy, honey, sesame oil, garlic
in a large bowl. Season with pepper.

Stir in steak strips until well coated.
Set aside.
HEAT a large frying pan over medium.
add 1 tbsp vegetable oil. add cabbage

and 2 tbsp water. Stir-fry until soft,
about 3 min. add onions for the last min
of cooking. Transfer to a large platter.
incREASE heat to medium-high.
add remaining vegetable oil to same

pan. remove meat from soy mixture
and stir-fry until no pink remains,
3 to 4 min. Stir in any remaining soy
mixture, cabbage and onions and
cook until heated through, about
1 min. Sprinkle with sesame seeds
and serve over steamed rice.

of vitamin B6 .
chatelaine.com
BAKE in centre of oven, without
turning, until coating is golden and

crispy, 20 to 25 min.
HEAT a frying pan over medium.
add oil, then onion. Cook for 1 min.

add apples and 1/4 cup water. reduce
heat to medium-low and simmer,
covered, until apples are tender, 7 to 8
more min. add apple jelly and stir until
it melts. Divide pork and apple mixture
among dinner plates. Serve with boiled
baby potatoes.
SERVES 4 | 407 calories, 32 g
protein, 130 g carbs, 8 g fat, 3 g fibre,

483 mg sodium, per serving. excellent
source of B12 .
Shopping Tip: panko bread crumbs, a

flakier cousin to fine dry bread crumbs, are
found in the supermarkets asian section.
miCHael grayDon; ryan SzulC
korean Beef Bulgogi
a large rimmed baking sheet. Spray rack

with oil. place panko in a shallow dish.
Stir curry paste with Dijon in a small
bowl. Sprinkle pork chops with salt.
Spread Dijon mixture on both sides
of chops. Then coat all over with panko,
pressing so crumbs adhere. place on
rack. For a crispier coating, spritz
chops with cooking spray.
dinner in 30
39
meat
glazed rack of
lamb with Shallot
gravy & Baby
potatoes
600 g
1 tbsp
1/8 tsp
1

1/3 cup
2 tbsp
4 tsp
1 tbsp
1/4 tsp
1/4 tsp
1
1/4 cup
lime juice (about

4 limes)
honey
rum
vegetable oil
ground ginger
salt
pork tenderloin,
about 625 g
shredded fresh
mint
PREHEAT grill to medium. Whisk lime

juice with honey, rum, oil, ginger and
salt in a shallow dish. using the tip of
a small knife, make shallow slashes
all over the pork. place in lime mixture
and turn to evenly coat. let stand,
turning occasionally, 10 min.
OiL grill. Barbecue pork, lid closed,
basting often with lime mixture for the

first 10 min. Turn occasionally until
cooked through and an instant-read
thermometer inserted into thickest
part of pork reads 155F, from 15 to 20
more min. remove to a cutting board.
let rest 5 min, then slice. Sprinkle
with mint.
8 g fat, 15 g carbs, 1 g fibre, 264 mg

Bring it indoors: roast on a foil-lined

baking sheet at 375F for 25 to 40 min.
let stand about 5 min before slicing.
chatelaine.com
PREHEAT oven to 400F. line a large

rimmed baking sheet with foil. Toss
potatoes with olive oil and salt. roast
in oven for 10 min, then push potatoes
to one side and put a small rack on
other side of baking sheet. place lamb,
fat-side up, on rack. Stir chutney with
hoisin. Spread over lamb and roast
(alongside potatoes) in top third of oven
until a thermometer inserted into centre
of meat reads 140F for medium-rare,
20 to 30 min. let lamb rest at least 5
min before slicing.
mELT butter in a wide saucepan over
medium. add shallots. Stir until soft,
2 min. add tomato paste, Worcestershire
and red wine. Bring to a simmer. Cook
10 min. Drizzle over lamb and sprinkle
with parsley.
yvonne DuivenvoorDen; miCHael alBerSTaT
ginger mojito pork
2 tbsp
1 tbsp
1 tbsp
3
2 tbsp
2 tbsp
1 cup
2 tbsp
baby potatoes, cut in half

olive oil
salt
rack of lamb, about 8 ribs,
at room temperature
mango chutney
hoisin sauce
butter
large shallots, finely chopped
tomato paste
worcestershire sauce
red wine
chopped fresh parsley
dinner in 30
41
meat
ham & cheese
frittata
6
1 tsp
1 cup
1/2 cup
1
1/2
1
Saucy eggplant & pork Stir-fry

high. add oil, then pork, garlic and

ginger. using a fork, break up meat and
cook until no pink remains, 2 to 3 min.
ADD eggplant, tofu, oyster sauce, 1 tsp
chili-garlic sauce and 1/2 cup water. using

of vitamin B12 .
a wooden spoon, scrape up and stir in

any brown bits from pan bottom. reduce
heat to medium-low. Simmer, covered,
stirring occasionally, until eggplant is
tender, 8 to 10 min. Taste, then add
remaining chili-garlic sauce if desired.
Stir in green onion. Serve with rice.
Easy Suppers with Eggs
Toss hot linguine with beaten egg,

a touch of cream, salt and pepper.
add cooked bacon and parsley.
protein, 8 g carbs, 13 g fat, 2 g

good source of folate.
Diner Dinner Sandwich
Serve sunny-side-up eggs on rye toast

with thinly sliced kosher dill pickles,
tomatoes and mayo.
Pasta Carbonara
5-Min Meal
Scramble eggs. roll in warm tortillas

with cheese, green onions and salsa.
Substitution Tip: use 2 japanese
eggplants in place of a regular
italian eggplant.
chatelaine.com
is golden around the edges and firm

when jiggled, 25 to 30 min. Serve with
a green salad.
joHn Cullen; jim norTon
1 tsp vegetable oil

lean ground
pork
2 garlic cloves,
minced
1 tsp finely grated
fresh ginger
1/2
medium
eggplant, cut
into 1/2-in. dice
1/2 530-g pkg
regular tofu, cut
into 1/2-in. dice
2 tbsp oyster sauce
1 to 2 tsp hot chili-garlic
sauce
1 green onion,
thinly sliced
sliced fresh
red chilies
for garnish
(optional)
PREHEAT oven to 350F. lightly oil

or spray a 9-in. pie plate. Whisk eggs
with oregano in a large bowl. Season
with fresh pepper. Stir in cheese, ham,
tomato, pepper and onion. pour into pie
plate and evenly distribute vegetables.
BAKE in centre of oven until frittata

1/2 500-g pkg
eggs
dried oregano leaves
shredded cheddar cheese
diced ham steak, about 60 g
plum tomato, diced
yellow pepper, diced
large green onion, thinly sliced
dinner in 30
43
meat
wilted Spinach
Salad with chipotle
pork
1
1 tsp
2
3/4
1/2 tsp

1 tbsp vegetable oil
1 onion, chopped
2 garlic cloves,
minced
1 tbsp chili powder
1 tbsp finely chopped
chipotle chilies
1 tsp dried oregano
leaves
1/2 tsp salt
1 pork tenderloin,
cut into
bite-sized pieces
796-ml can diced tomatoes
1 green pepper,
coarsely
chopped
1 yellow pepper,
coarsely
chopped
540-ml can red kidney
beans, rinsed
and drained
chatelaine.com
1/4
1 cup
1 tbsp
1/2 tsp
HEAT a large saucepan over medium.
add oil, then onion and garlic. Sprinkle

with chili powder, chipotle, oregano
and salt. Stir occasionally until onion
softens, about 3 min. Stir in pork.
POuR in tomatoes. using a wooden
spoon, scrape up and stir in any brown

bits from pan bottom. Bring to a boil,
then reduce heat to medium-low. Cover
and simmer, stirring occasionally, to
develop flavour, 10 to 15 min. after chili
has simmered 10 min, stir in peppers
and beans. Cover and continue cooking
until beans are warmed through, about
5 min. remove from heat.

669 mg sodium, per serving. excellent
source of iron.
2 tbsp
1 tbsp
1 to 1 1/2 tsp
high. add oil, then pork. Brown on all

sides, 2 to 4 min. reduce heat to
medium-low. Cover and cook until pork
is springy when pressed, about 6 more
min. remove to a cutting board.
cOmBinE peaches, spinach and onion
in a very large salad bowl. Set aside.

add orange juice, rosemary, cumin
and salt to pan. using a wooden spoon,
scrape up and stir in any brown bits
from bottom of pan. Boil, uncovered,
over high until reduced by half, about
5 min. Slice pork thinly. Stir oil, honey
and chipotles into sauce, then add
sliced pork. Stir occasionally until
warm, about 2 min. Turn over spinach
and fruit, then toss to coat.
miCHael alBerSTaT; yvonne DuivenvoorDen
chunky chipotle-pork chili
284-g pkg
large pork tenderloin,

sliced in half lengthwise,
then crosswise
vegetable oil
ripe, peeled peaches or
nectarines or pears, sliced
into wedges
baby spinach,
about 12 cups
red onion, thinly sliced
orange juice
chopped fresh rosemary
or 1 tsp dried rosemary,
crumbled
ground cumin
salt
vegetable or olive oil
honey
finely minced chipotles
in adobo sauce
cHiPOTLES
kitchen secrets
> Chipotles are

smoked jalapenos.
look for them packed
in adobo sauce in the
mexican section of the
supermarket. They
come in small cans.
> Both the chipotles
and the sauce theyre
in are full of flavour
and have a smoky heat.
> Whirl the entire can
of chipotles and sauce
in the blender until
chunky. Transfer to
a mason jar and keep
refrigerated.
dinner in 30
45
meat
Smoky
white-Bean chili
1 tsp
450 g
4
1 tbsp
1 tbsp
3
1

8 wooden skewers
1 egg
1/4 cup
quick-cook
oatmeal
1 tsp cinnamon
1 tsp garlic powder
3/4 tsp
allspice
1/2 tsp
salt
1/4 cup
finely chopped
parsley
500 g ground lamb
227-g container
tzatziki
ingredient Tip: make your

own tzatziki by stirring 1 1/2 cups
plain yogourt with 1/2 grated
english cucumber (patted
dry), 2 minced garlic cloves
and 1 tbsp snipped chives.
refrigerate until ready to use.
1 tbsp
SOAK skewers in water. place an
oven rack in top third of oven. preheat
broiler. place a rack on a large rimmed
baking sheet. Spray rack with oil.
WHiSK egg in a bowl. Stir in oatmeal,
cinnamon, garlic powder, allspice, salt
and parsley. add lamb. using a fork or
your hands, gently mix together. Do
not overwork, or koftas will be tough.
DiViDE meat mixture into 8 portions.
Form each into a small log, about 5 in.

long. Thread 1 skewer through centre
of each log. gently flatten and shape
meat firmly around skewer. place on
the prepared rack on baking sheet.
repeat with remaining meat mixture
and skewers.
BROiL 5 min, then gently turn. Continue
to broil until meat feels firm to the
touch, 4 to 5 more min. Serve with
tzatziki. garnish with chopped tomatoes
and parsley if desired.
of niacin.
chatelaine.com
796-ml can
HEAT a large pot over medium-high.
add oil, then beef, garlic, chili powder

and oregano. Stir frequently with a
fork to break meat up, and cook until
no pink remains, 5 to 7 min.
STiR in remaining ingredients. Bring
to a boil, then reduce to medium-low.
Cover and simmer, stirring occasionally,
until vegetables are tender and flavours
have developed, 25 to 40 min.

Substitution Tip: use ground pork

or turkey instead of beef.
ryan SzulC; yvonne DuivenvoorDen
lamb koftas with tzatziki
1
540-ml can
vegetable oil
extra-lean ground beef
garlic cloves, minced
chili powder
dried oregano
chipotle peppers in adobo
sauce, finely chopped
green or red pepper or
zucchini, chopped
large onion, chopped
white kidney or navy beans,
drained and rinsed
diced tomatoes, preferably
without added salt
tomato paste
dinner in 30
47
meat
Sesame-ginger
Steak & noodle
Salad
1/2 250g-pkg
2 tsp
2 250-g
1/4 tsp
1/2 cup

6 large potatoes,
preferably yukon
gold, about 1.25 kg
500 g lean ground beef
1 large onion,
chopped
2 garlic cloves,
minced
2 cups frozen mixed
vegetables
796-ml can diced tomatoes,
drained
156-ml can tomato paste
1 tbsp italian seasoning
1 tbsp worcestershire
sauce
1/2 cup
milk
3 tbsp butter
1/2 cup
chopped parsley
(optional)
1/2 cup
grated cheddar
cheese
PEEL potatoes and cut into quarters.
place in a large saucepan of water and

set over high. Cover and bring to a boil.
reduce heat and boil gently until very
tender, about 20 min.
HEAT a large frying pan over mediumhigh. add beef, onion and garlic. using
a fork, break up meat and cook until it
is no longer pink, 3 to 5 min. Drain off
excess fat. Stir in mixed vegetables,
diced tomatoes, tomato paste, italian
seasoning and Worcestershire. Stir
occasionally until flavours develop,
8 to 10 min.
cOmBinE milk and butter in a bowl or
measuring cup. microwave until hot, 1 min.
DRAin potatoes, then return to pot.
mash coarsely, then gradually add milk
mixture and mash until creamy. Stir in
parsley and season with fresh pepper.
Scoop onto plates. Spoon meat mixture
overtop, then sprinkle with cheese.

chatelaine.com
2 cups
SOAK noodles by separating and placing

in a large bowl. Cover completely with
hot water. let stand, stirring frequently,
until tender, about 8 to 10 min.
high. add oil, then steaks. Cook until

meat gives slight resistance when
pressed, 3 to 4 min per side, for mediumrare. remove from pan and let rest on a
cutting board for at least 5 min. Sprinkle
steaks with salt and 1/4 tsp pepper.
WHiSK vinegar with sesame oil, sugar,
fish sauce, garlic and ginger in a large
bowl. assemble salad by draining
noodles well. add to vinegar mixture
along with carrot and spinach. Toss
until evenly coated. Distribute among
4 plates. Thinly slice steak. Top noodles
with steak.

ryan SzulC; joHn Cullen
upside-down Shepherds pie
2 tbsp
2 tbsp
1 tbsp
2
2 tbsp
1
rice vermicelli
noodles
vegetable oil
striploin steaks,
about 1 in. thick
salt
rice vinegar
dark sesame oil
granulated sugar
fish sauce
minced fresh ginger
carrot, peeled and
coarsely grated
baby spinach
STEAK
kitchen secrets
> To get a beautifully
caramelized steak,
preheat the pan for at
least 1 minute before
adding the steak.
> To check if your
steak is ready, touch it
firmly with your finger.
if its as yielding as
your cheek, its rare.
if its slightly firm, like
your chin, its medium,
and if its very firm,
like the tip of your
nose, its well done.
> let steaks rest at least

5 min before slicing.
dinner in 30
49
TKTKTKTK TKTKTKTK
curried coconut mussels gingery fish

with tropical fruit salsa cajun shrimp
seared salmon salad with ruby grapefruit
& snow peas halibut & zucchini soft tacos
parchment-baked gremolata fish shrimp & pork
mini-burgers salmon cakes with lemony snow peas
sweet & spicy salmon with greens thai red-curry
tilapia with butternut squash fries
seared salmon & spinach salad
chatelaine.com
seafood
dinner in 30
51
seafood
chatelaine.com
curried coconut
mussels
2 kg
1 tbsp
1
2 tbsp
3
398-ml can
1 tsp
1/2 cup
fresh mussels
vegetable oil
red onion, sliced
curry powder
large tomatoes, chopped
light coconut milk
salt
chopped cilantro
Rinse mussels. if any are open, firmly
tap on the counter. if they do not close,

discard. heat a large pot over medium.
when hot, add oil, then onion. Cook,
stirring occasionally until onion softens,
3 min. stir in curry powder and cook
1 min. add tomatoes, coconut milk and
salt. increase heat and bring to a boil,
stirring often.
Add mussels. Cover and cook, stirring
occasionally, until they open, 7 to 9 min.

discard any mussels that dont open,
then stir in cilantro. serve mussels
in large deep bowls with crusty bread
for dipping.
bistro
dinner
menu
baked goat
cheese & apple
salad
p 16
curried coconut
mussels
left
a fresh baguette
chocolate gelato
with raspberries
& whipped cream
seRves 4 | 412 calories, 22 g protein,

george whiTeside
Prep Tips: Mussels can have beards,

little brown fibres that poke out from
the shells. pull hard on them to remove
before cooking. Mussels are a very
good buy, usually costing only about
$2 for 250 g.
dinner in 30
53
seafood
cajun shrimp
2 tbsp
1
340-g bag
1 tsp
2
garlic butter or 2 tbsp butter

with 1 minced garlic clove
large red pepper, thinly sliced
frozen, peeled, medium or
large cooked shrimp, thawed
cajun seasoning
green onions, thinly sliced
meLT butter in a large frying pan over

medium-high. add red pepper. stir-fry
until it begins to soften, about 3 min.
Add shrimp and Cajun seasoning.
Continue to stir-fry just until

shrimp turns pink, 4 to 6 min. stir
in green onions.
1
1 cup
1/2
1/4 cup
2
1 tbsp
1/4 tsp
1/4 tsp
4
1/4 tsp
small mango,
peeled and
chopped
coarsely chopped
pineapple, about
1/4 of a pineapple
small red pepper,
coarsely chopped
finely chopped
cilantro
green onions,
thinly sliced
lime juice
hot-chili flakes
salt
tilapia, haddock
or catfish fillets
ground ginger
chatelaine.com
Combine mango, pineapple, red
pepper, cilantro, green onions,

lime juice, chili flakes and salt in
a medium bowl.
HeAT a large frying pan, preferably
non-stick, over medium-high. Brush

lightly with vegetable oil. sprinkle
fish with ginger and some additional
salt. add fish to hot pan. Cook until
a knife inserted into the thickest
part of the fish and held for 10 sec
comes out warm, 3 to 5 min per side.
spoon fruit salsa overtop.

serving Tip: serve with rice and

a green salad.
shrimp
kitchen secrets
> our favourite way to defrost shrimp
is to put them in a colander and set them
under cold running water. pat dry with
paper towels.
> shrimp come in all kinds of sizes, from
tiny to colossal. Check the package,
and adjust cooking times accordingly.
> when buying cooked shrimp, we tend
to choose already-peeled ones. when
buying raw, we prefer shell-on shrimp.
angus fergusson; MiChael graydon
gingery fish with tropical fruit

salsa
dinner in 30
55
seafood
halibut & zucchini
soft tacos
10min prep | 20 min ToTal
3 to 6
2 tbsp
1 tbsp
1 tsp
1/4 tsp
500 g

4
1/8 tsp
2 tsp
8
4 cups
1 cup
2
1
skin-on salmon
fillets, about
400 g total
salt
olive oil
leaves boston
lettuce
arugula
snow peas,
blanched 30 sec
pitted avocados
large ruby
grapefruit
FoR GRAPeFRUiT-diLL
dRessinG:
1/4 cup
1 tbsp
1 tsp
1/2 tsp
1/4 cup
2
1 tbsp
grapefruit juice
dijon mustard
granulated sugar
salt
olive oil
garlic cloves,
minced
finely chopped
fresh dill
chatelaine.com
sPRinKLe salmon with 1/8 tsp salt. heat

a non-stick frying pan over mediumhigh. add 2 tsp olive oil, then salmon,
skin-side up. Cook until fillet is golden,
3 to 4 min. flip fish. Continue cooking
until a knife tip inserted in thickest part
of fillet and held for 10 sec comes out
warm, about 3 more min.
divide lettuce, arugula and snow peas
among 4 plates. dice avocado. slice

peel from top and bottom of grapefruit.
Cut off and discard remaining peel and
white pith, so flesh is showing. Cut out
segments over a bowl to catch juice.
Measure out 1/4 cup juice. whisk with
dijon, sugar, 1/2 tsp salt, 1/4 cup oil,
garlic and dill in a bowl. arrange
avocados and grapefruit on greens.
Top with a salmon fillet. drizzle salads
with dressing just before serving.
serves 4 | 504 calories, 23 g protein,
soAK wooden skewers in water for

20 min. preheat barbecue to medium.
stir oil with honey, five-spice powder
and salt in a large bowl. season with
pepper. add fish and zucchini to spice
mixture, gently stirring to coat.
THReAd skewers, alternating fish
with zucchini. oil grill, then barbecue
skewers, lid closed, turning halfway
through, until a knife tip inserted into
thickest piece of fish comes out warm,
about 10 min. remove skewers. line
tortillas with lettuce and scatter fish and
zucchini overtop. serve immediately.

Prep Tip: for easy turning, use

2 skewers to thread each kebab.
MiChael alBersTaT; yvonne duivenvoorden
seared salmon salad with ruby

grapefruit & snow peas
small skewers
vegetable oil
honey
five-spice powder or
ground cumin
salt
skinless halibut or salmon
fillets, sliced in 1-in. pieces
small zucchini, cut lengthwise,
then in 1/2-in. pieces
medium flour tortillas, about
7 in. in diameter
shredded lettuce (optional)
dinner in 30
57
seafood
shrimp & pork
mini-burgers
1
2 tbsp
2 tbsp
2 tsp
2
2 tsp
1/2 454-g pkg
500 g
2

4
1/4 tsp
1/4 cup
1/4 cup
4 tsp
1 tbsp
3 tbsp
2 tsp
fish fillets, such as

haddock or tilapia,
1/2 to 1 in. thick
salt
coarsely chopped
fresh dill
finely diced
shallots, about 3
capers, roughly
chopped
lemon zest, about
1 lemon
lemon juice, about
1 lemon
olive oil
PReHeAT oven to 400f. Cut out and lay
4 parchment (or foil) sheets twice the

size of fish on counter. fold each in half
crosswise, then open and lay flat. lay
1 fillet on 1 side of each sheet. sprinkle
with salt and season with fresh pepper.
distribute dill, shallots, capers and
lemon zest among fillets, then drizzle
with juice and oil. fold parchment in
half over each fillet to form a half-moon
packet. Beginning at a corner, make
small overlapping pleats all the way
around to seal edges completely. place
packets on a large baking sheet.
bAKe in centre of oven until a knife tip
Prep Tip: if using frozen fish,

defrost slightly under cold
running water so they
separate easily, then cook
from frozen.
chatelaine.com
inserted into the thickest part of fish

and held for 10 sec comes out warm,
about 8 min. place packets on plates
and serve immediately, with rice.
of vitamin B12 .
WHisK egg with soy, sesame oil, ginger,

garlic and cornstarch in a large bowl.
add shrimp and pork. gently mix
together. stir in onions. shape into
12 1/4-in. thick patties.
HeAT a large, non-stick frying pan over
medium. add oil. add 6 patties. Cook

until browned, about 3 min. flip patties
and continue cooking, covered, until
cooked through, about 4 more min.
repeat with remaining patties.
ARRAnGe lettuce leaves on 4 plates.
Top with mini-burgers. pour vinegar

in a bowl for dipping. garnish with
green onions.
serving Tip: serve burgers with rice for

a heartier meal.
MiChael alBersTaT; MiChael graydon
parchment-baked gremolata fish
1 tsp
1
3 tbsp
egg
soy sauce
dark sesame oil
finely grated fresh ginger
cornstarch
frozen peeled uncooked
medium shrimp, thawed
and finely chopped
ground lean pork
green onions, thinly sliced,
plus more for garnish
vegetable oil
head boston lettuce
white-wine vinegar
(optional)
dinner in 30
59
seafood
sweet & spicy glazed
salmon with greens
4
1/4 cup
2 tbsp
1 to 2 tsp
1 tsp
1
1/4 tsp

1
1/4 cup
2 slices
213-g can
2 tsp
1/4 cup
1
2 tsp
1
1 1/2 cups
1 tbsp
1
egg
milk
whole-wheat
sandwich bread
salmon, drained
and patted dry
dijon mustard
chopped fresh dill
green onion,
thinly sliced
olive oil
garlic clove,
minced
snow peas,
trimmed
lemon juice
lemon, cut into
wedges
WHisK egg with milk in a medium bowl.

Tear bread into small pieces, then
stir into egg mixture until mushy. stir
egg-bread mixture with a fork, then
mash in salmon, crushing any bones.
stir in dijon, dill and onion until
combined. season with pepper.
sCooP 1/4 cup mixture, firmly packed,
and form into a patty about 1/2 in. thick.
repeat with remaining mixture, making

6 patties. heat a large non-stick frying
pan over medium. add 1 tsp oil. place
patties in pan. Cook, uncovered, until
golden, 3 min per side. remove to
plates. loosely cover with foil. add
remaining 1 tsp oil to pan. add garlic,
then snow peas. stir-fry until hot,
1 to 2 min. stir in lemon juice. serve
with lemon wedges.
sodium, per cake.
chatelaine.com
PosiTion an oven rack in top third of

oven. preheat broiler to 500f. line
a large rimmed baking sheet with foil.
lightly spray with oil. place salmon
skin-side down on foil.
sTiR red-pepper jelly with dijon and
chili-garlic sauce in a small bowl until

combined. set aside 2 tbsp of sauce.
spread remaining mixture (about 1 tbsp
each) over fillets.
bRoiL in top third of oven until a knife
tip inserted in centre of fish and held for
10 sec comes out warm, about 8 to 11 min.
HeAT a large frying pan over mediumhigh. add oil, then gai lan. add 1/4 cup
water. sprinkle with salt and season with

fresh pepper. Cover and cook, stirring
once or twice, until tender-crisp, about
3 to 5 min. remove from heat. as soon
as salmon is removed from oven, brush
it with remaining red-pepper-jelly
mixture. place salmon on plates with
gai lan. serve with rice.
substitution Tip: use broccolini or

rapini instead of gai lan.
MiChael graydon; ryan szulC
salmon cakes with lemony

snow peas
skin-on salmon fillets, each

about 180 g and 1 inch thick
red-pepper jelly
dijon mustard
vegetable oil
large bunch gai lan (chinese
broccoli), about 600 g, sliced
in half lengthwise
salt
sALmon
kitchen secrets
> although salmon
can seem high in fat,
these are good,
heart-healthy fats.
> Canned salmon is
a kitchen favourite.
its usually wild
salmon, less expensive
and easy to store.
> Canned salmon is

often packed with
bones, but the canning
process makes them
very soft. Mash them
up and youll never
even notice them.
Bonus: They are a
source of calcium!
dinner in 30
61
seafood
seared salmon
& spinach salad
1/4 cup each
1/4 cup
1
1 1/2 tsp
1/8 tsp
1 1/2 tsp
1/3 cup
2 tbsp
1/4 tsp
4
142-g pkg

1/2
1 tsp
1/8 tsp
1/2 cup
2 tbsp
1 tbsp
2
small butternut
squash, peeled,
seeded and cut
into french-frysized pieces
vegetable oil
salt
panko bread
crumbs
thai red-curry
paste
lime juice
tilapia fillets, cut
into 8 fish-sticksized pieces
PosiTion oven racks in top and bottom
thirds of oven. preheat to 400f. lightly

spray 2 baking sheets with oil. Toss
butternut squash fries with vegetable
oil and salt. spread out on one baking
sheet. Bake in bottom third of oven
until tender, about 20 min.
sPReAd panko bread crumbs in a
shallow dish. in another shallow dish,

stir red-curry paste with lime juice.
rub curry mixture over fillets, then
coat with panko. place fish on prepared
baking sheet. lightly spray fish with
oil. Bake in top third of oven until
a knife tip inserted into thickest part
of fish and held for 10 sec comes out
warm, 8 to 10 min.
PURe cilantro and parsley with lemon
juice, garlic, cumin, cayenne and honey

in blender or food processor. slowly
add 1/4 cup olive oil until combined.
HeAT remaining 2 1/2 tsp oil in a non-
stick pan over medium. Mix sesame

seeds with salt. sprinkle flesh
side of salmon fillets with sesameseed mixture.
CooK fish, flesh-side down, until seeds
are toasted to a light golden colour,

about 5 min. Turn fillets over, cover pan
and cook until a knife tip inserted in
thickest part and held for 10 sec comes
out warm, 6 to 8 more min.
sTiR about 1/4 cup cilantro dressing
and drizzle over spinach. Toss and
divide among 4 plates. Top with fish
and remaining dressing.


of vitamin a and niacin.
chatelaine.com
substitution Tip: Trout also works

well with this recipe but will need only
about half the time in the pan.
john Cullen; george whiTeside
thai red-curry tilapia

with butternut squash fries

cilantro and parsley
fresh lemon juice, about
1 lemon
ground cumin
cayenne pepper
honey
olive oil
sesame seeds
salt
salmon fillets, skin-on, each
about 180g
baby spinach
dinner in 30
63
TKTKTKTK TKTKTKTK
crispy sesame & tofu cakes spicy peanut tofu

stir-fry white-bean & walnut burgers thai basil
noodles with tofu grilled vegetable pizza
chickpea curry with cucumber packet-baked
mushrooms with thyme tofu-teriyaki noodles
pita pizza with hummus & mint
chatelaine.com
vegetarian
dinner in 30
65
TKTKTKTK TKTKTKTK
vegetarian
chatelaine.com
crispy sesame
& tofu cakes
350-g pkg
1
1
3 tbsp
2 tbsp
2 tsp
2 tsp
1/4 tsp
1/2 cup
Sauce
1/4 cup
2 tbsp
2 tbsp
extra-firm tofu
egg
carrot, grated
finely chopped cilantro
hoisin sauce
dark sesame oil
salt
all-purpose flour
rice wine vinegar
hoisin sauce
RemOVe tofu from packaging, wrap in a clean
tea towel or paper towels and place on a large

plate. Cover with another plate. Weigh down
with a heavy can. let stand 30 min.
WHiSK egg in a large bowl. Squeeze carrot
to remove excess liquid. pat dry with paper
towels. Stir into egg along with cilantro,
hoisin, sesame oil, chili-garlic sauce and salt.
unWRaP tofu and finely crumble into egg
mixture. Mash together until evenly mixed.
Sprinkle in 5 tbsp flour and stir until evenly
mixed. Scoop out about 1/3 cup tofu mixture
and shape into a ball, then flatten into a cake
about 1 1/2 in. wide. place on waxed paper or
a baking sheet. repeat with remaining mixture.
drop-in
tapas
menu
crispy sesame
& tofu cakes
left
grilled vegetable
pizza
p 70
orange-vanilla
ice cream
p 118
Heat a large, wide frying pan, preferably
non-stick, over medium. lightly brush with

vegetable oil. Dip cakes into remaining flour
and coat both sides. Shake off any excess
flour. place in pan. Dont crowd. Cook until
golden, 2 to 3 min per side. remove to a large
platter lined with paper towels. repeat with
remaining cakes, adding more oil, if needed.
StiR sauce ingredients together in a bowl, and
serve alongside cakes for dipping.
SeRVeS 4 | 234 calories, 13 g protein, 20 g carbs,
13 g fat, 2 g fibre, 486 mg sodium, per serving.
make-ahead tip:
refrigerate
cooked cakes
in a covered
container
between layers
of waxed paper
up to 1 day.
reheat on
baking sheet at
350F, 5 to 8 min.
dinner in 30
67
vegetarian
white-bean &
walnut burgers
1
1/2 cup
1/2 cup
540-ml can
2
3/4 cup
1/3 cup
2 tbsp
1/4 tsp
1

1/2 cup
1/3 cup
1/3 cup
2 tbsp
454-g pkg
1
170-g bag
orange juice
smooth
all-natural
peanut butter
vegetable broth
or teriyaki sauce,
preferably
low-sodium
hot chili-garlic
sauce
extra-firm tofu
red pepper,
sliced
baby spinach
WHiSK juice with peanut butter,

broth and chili-garlic sauce in a
small bowl. Set aside. Slice tofu into
thin, french-fry-sized sticks.
Heat a large frying pan over medium-
high. lightly brush with vegetable oil.

add tofu and pepper. gently stir-fry
until tofu is hot and pepper is tender,
3 to 5 min. Dont worry if tofu breaks
a bit. Stir in sauce and spinach.
remove from heat and stir until
spinach is just wilted. Serve over
couscous, quinoa or rice, if desired.

chatelaine.com
cOmBine garlic, parsley, walnuts, beans

and eggs in a food processor. Whirl
until finely chopped. Scrape into a
large bowl. Stir in panko, onions, oil,
salt and zest. Form into 6 1-in. thick
patties. place the patties on a plate
lined with waxed paper. let stand 10
min or refrigerate for up to 4 hours.
Heat a large non-stick frying pan over
medium-high. lightly coat pan with

cooking spray. add patties. Cook until
golden, 4 to 6 min per side. Top with
sliced tomatoes and serve on toasted
slices of focaccia. Drizzle with vinegar
and top with basil leaves.

yvonne DuivenvoorDen; MiChael grayDon
spicy peanut tofu stir-fry
garlic clove
packed parsley leaves
toasted walnuts
white kidney or navy beans,
very well rinsed and drained
eggs
panko bread crumbs
minced green onions, about 2
olive oil
salt
zest of 1 lemon
loaf herbed focaccia
(optional)
balsamic vinegar
for drizzling
fresh basil leaves (optional)
Veggie BuRgeRS
kitchen secrets
> homemade veggie
patties can fall
apart if cooked on
the grill, so its best
to cook them in a
non-stick pan.
> instead of a bread

bun, use a grilled
portobello mushroom.
Simply brush with
oil and grill about
5 min per side. its
gluten-free, low-cal
and delicious.
dinner in 30
69
vegetarian
grilled vegetable
pizza
2
1
2
1/4 tsp
1/4 tsp
2
1/2 cup

3/4 400-g pkg
2
1/4 cup
1/4 cup
1/4 cup
2 tbsp
2 tbsp
3 tbsp
350- g pkg
3
3
3
2 cups
1 cup
3
rice-stick
noodles, about
1/4 in. wide
eggs
granulated
sugar
fish sauce
ketchup
worcestershire
sauce
hot chili-garlic
sauce
vegetable oil
extra-firm tofu,
cubed
red peppers,
thinly sliced
carrots, thinly
sliced
garlic cloves,
minced
vegetable broth
chopped fresh
basil
green onions,
thinly sliced
lime wedges
(optional)
chatelaine.com
SOaK noodles by covering with boiling

water in a large bowl. let stand until
tender, stirring often, 8 to 10 min. Drain
and set aside. Whisk eggs with sugar,
fish sauce, ketchup, Worcestershire and
chili-garlic sauce in a large bowl.
Heat a wide saucepan over medium-
high. add oil, then tofu. Turn occasionally until light golden, 5 to 8 min. (Tofu
may stick a little.) remove to a bowl
when done. add more oil to pan if
needed, then add peppers, carrots and
garlic. Stir-fry 3 min. add broth. using
a wooden spoon, scrape up and stir in
brown bits from pan bottom. Bring to
a boil. Stir egg mixture, then pour into
pan. add tofu. Stir constantly until
sauce thickens slightly, 2 min. add
noodles. pan will be very full. gently
toss until noodles are coated and hot,
about 2 min. Sprinkle with basil and
onions. Serve with lime wedges.

PReHeat barbecue to medium-high.

Thickly slice tomatoes. Cut zucchini
diagonally into long ovals. place in
a large bowl along with whole onions.
Drizzle with just enough oil to coat.
Sprinkle with salt and basil. Season
with fresh pepper. Stir to coat. Brush
naan with additional oil.
Oil grill and barbecue vegetables
until tender and lightly charred,

2 to 5 min per side, removing them
as they are done.
BaRBecue naan, with lid closed, just
until grill marks form, about 1 to 2 min

per side. remove from grill and crumble
goat cheese overtop, then arrange
tomatoes and zucchini on top. Slice
onions and scatter overtop.

thai basil noodles with tofu
ripe but firm plum tomatoes

small zucchini
green onions
olive oil
salt
dried basil
small naan breads or
Greek-style flat pitas
goat cheese or crumbled feta
dinner in 30
71
vegetarian
packet-baked
mushrooms with
thyme
3 228 g-pkg
130g-pkg
4 tsp
4 tsp
8 slices
chickpea curry with cucumber

1 tbsp
1
1-in. piece
2
28-oz can
19-oz can
1 tsp
1/8 tsp
1/4 cup
1/3
POSitiOn racks in top third and centre

of oven. preheat to 450F. Cut out 4
14-in. squares of parchment. Fold each
square in half diagonally then open
up and lay flat. Slice mushrooms in half
and divide among parchment squares.
Fold each into a triangular-shaped
packet. Fold and crimp edges and twist
ends to seal. place packets on two
baking sheets.
Heat a large frying pan over medium.
BaKe, switching racks halfway through,
add oil, then onion, ginger and garlic.

Stir-fry just until onion is soft, about
3 min. add tomatoes, chickpeas,
garam masala and cayenne. Bring
to a boil, then reduce heat to medium.
gently boil until flavours develop,
about 5 min.
until packets puff up, about 20 to 25

min. roll goat cheese in thyme to coat.
Slice into 4 rounds. When mushrooms
are done, snip open tops of packets.
Drizzle mushrooms with butter and top
with cheese. Serve with toast.
StiR in cilantro, cucumber, lemon
juice and salt. Cook just until cucumber

is hot, about 2 min. Serve with rice
or naan.


gear tip: use tinfoil instead of parchment paper (an old campfire trick).
jiM norTon; george WhiTeSiDe
1 tbsp
1/8 tsp
vegetable oil
small onion,
chopped
ginger, peeled and
minced
garlic cloves,
minced
diced tomatoes
chickpeas, rinsed
and drained
garam masala
cayenne pepper
chopped cilantro
english cucumber,
chopped,
about 1 cup
lemon juice
salt
package button or cremini

mushrooms
soft goat cheese
chopped fresh thyme leaves
melted butter
country bread, toasted
chatelaine.com
dinner in 30
73
vegetarian
pita pizza with
hummus & mint
1 tsp
1
1 cup
4
2
1/4 tsp
1
2 cups
1 cup
1/4 cup
15 min
prep
1/3 cup
1/3 cup
3 tbsp
1/2 350-g pkg
1/2 500-g pkg
2 cups
1
1 tsp
| 35 min ToTal
maple syrup
rice wine
vinegar
soy sauce
extra-firm
tofu, cut
into strips
spaghetti
small broccoli
florets
red pepper,
sliced
chili-garlic
sauce
(optional)
StiR maple syrup with rice-wine

vinegar and soy in a small saucepan
and set over medium-high. Bring to
a boil, then reduce heat to medium.
gently boil until sauce turns syrupy,
about 10 min. remove from heat, add
tofu and set aside.
cOOK pasta according to package
directions, about 8 min. add broccoli

and pepper during the last minute of
cooking. Drain and return pasta and
veggies to pot set over medium.
StiR in tofu and sauce until evenly
mixed. Cook until warmed through,
2 min. Stir in chili-garlic sauce. Taste
and add more chili sauce if needed.
Serve immediately.
of vitamin C.
POSitiOn oven racks in centre and lower

third of oven. preheat oven to 425F.
line 2 large baking sheets with foil.
Heat a frying pan over medium. add
oil, then onion. Cook until slightly

softened, 5 min. Spread hummus on
pitas, right to the edges. Top with
tomato slices, then sprinkle with chili
flakes. Top with pepper slices, broccoli
and cooked onion. Sprinkle with feta.
BaKe, switching sheets halfway
through, until edges of crusts are deep

golden, 12 to 15 min. Sprinkle with mint.
of vitamin a.
healthy eating
kitchen secrets
> hummus is loaded with chickpeas and
sesame paste, both of which are good
sources of immune-boosting zinc.
> Broccoli, a member of the cruciferous
vegetable family, includes compounds
that may protect against some forms
of cancer.
> Watching calories? always measure
your oil. Keep a 1/2-tsp measure right
next to the bottle to make it easy.
chatelaine.com
ryan SzulC; MiChael grayDon
tofu-teriyaki noodles
olive oil
small sweet onion, sliced
plain hummus
Greek-style whole-wheat pitas
tomatoes, thinly sliced
hot red-chili flakes
yellow pepper, sliced
broccoli florets
crumbled feta
shredded fresh mint
dinner in 30
75
LINGUINE WITH SPICY GREMOLATA SHRIMP SECRETLY

CREAMY PESTO PASTA CREAMY CRAB PASTA WITH
SUN-DRIED TOMATOES & DILL LEMOn ChiCkEn
SPAghETTini ALMOST INSTANT MAC & CHEESE LEMOn
LinguinE wiTh SMOkEd OYSTERS SPAGHETTI & HERBED
CHICkEN MEATBALLS gnOCChi wiTh ARuguLA And
CAMBOZOLA CREAMY HAM & PEA FUSILLI
chatelaine.com
pastas
dinner in 30
77
TKTKTKTK TKTKTKTK
pasta
chatelaine.com
Linguine with Spicy

Gremolata Shrimp
1/2 450-g pkg
1
3 tbsp
340-g pkg
1
2
1/4 tsp
3 tbsp
1 tbsp
1/2 cup
linguine or fettuccine
small bunch asparagus,
trimmed and sliced into
bite-sized pieces
butter
frozen, uncooked large
shrimp, thawed and peeled
large jalapeno, finely
chopped
salt
lemon juice
lemon zest
chopped parsley
COOK pasta according to package
directions, 7 to 9 min. add asparagus

to pasta for last 2 min of cooking.
reserve 1/4 cup pasta water, then drain
pasta mixture. return to pot.
mELT 2 tbsp butter in a large frying
pan over medium. add shrimp, jalapeno,

garlic and salt. Stir-fry until shrimp are
pink, 3 to 4 min. Stir into pasta with
remaining butter, lemon juice and zest,
parsley and 2 tbsp pasta water. Stir in
more pasta water if needed.
saturday
supper
menu
Apple-Fennel
Salad with
Prosciutto &
Walnuts
p 14
Linguine with
Spicy Gremolata
Shrimp
LEfT
Apple-Berry
Brown Betty
p 97
Yvonne DuivenvoorDen

63 g carbs, 15 g fat, 6 g fibre, 816 g
dinner in 30
79
pasta
Creamy Crab Pasta
with Sun-Dried
Tomatoes & Dill
397-g pkg
1 cup
1/2 cup
1/2 cup
8-oz bag
1/2 tsp

1/2 500- g
2 cups
1/4 cup
3 tbsp
2
1 tbsp
1/4 tsp
3 tbsp
3 tbsp
300 g
280 g
pkg fettuccine
firmly packed
arugula leaves
toasted almonds
grated parmesan
cheese
garlic cloves
lemon juice
salt
olive oil
vegetable oil
container soft
tofu, drained
container grape
tomatoes, sliced
in half
parmesan shavings
(optional)
COOK pasta in a large pot of boiling
water, following package directions

until al dente, 7 to 8 min. Drain and
rinse well. return pasta to cooking pot.
COmBinE arugula, almonds, parme-
san, garlic, lemon juice and salt in

a food processor. Whirl until finely
chopped. With motor still running,
gradually add oils. add tofu and whirl
until mixed. Stir tofu mixture into
cooked pasta along with tomatoes.
cook over medium, stirring often, until
warmed through, about 2 min. Serve
immediately with parmesan shavings.
Prep Tip: Toast almonds in a frying

pan over medium. Stir often until
fragrant, 3 to 4 min.
chatelaine.com
water, following package directions,

until al dente, 8 to 12 min.
STiR crme frache with dill, tomatoes,
spinach and salt in a large bowl. Season
with fresh pepper. Drain pasta, then
add to ingredients in bowl. Stir to
evenly coat. Gently stir in crab. Serve
immediately.
rYan Szulc; Michael alberSTaT
Secretly Creamy Pesto Pasta
cavatappi or scoobi do
pasta, about 4 cups
crme frache or double
cream
finely chopped fresh dill
thinly sliced, oil-packed
sun-dried tomatoes (about 8)
fresh spinach or 1 bunch
spinach, trimmed and
coarsely chopped
salt
120-g cans of chunk
crabmeat, drained and
patted dry
dinner in 30
81
pasta
Almost Instant
Mac & Cheese
5 min prep |
3 cups
5
475 g tub
3 tbsp
1/4 tsp
1 cup
1/4 cup
25 Min ToTal
elbow macaroni, about 425 g

low-sodium bacon strips
smooth ricotta
cream
salt
grated parmesan
shredded fresh basil

1/2 500-g pkg
250 g
2 tbsp
1 tbsp
2 tsp
1/4 tsp
1/2 tsp
3 tbsp
3
1 cup
spaghettini
snow peas,
trimmed
lemon juice
dijon mustard
lemon zest
granulated
sugar
salt
skinless,
boneless
chicken breasts,
thinly sliced
butter
garlic cloves,
minced
coarsely
chopped
cilantro
water, following package directions

until al dente, 6 to 8 min. add snow
peas during last min of cooking.
whiSK lemon juice with Dijon, zest,
sugar and 1/4 tsp salt in a small bowl.
Sprinkle chicken with remaining salt
and season with fresh pepper. Melt
2 tbsp butter in a large, non-stick
frying pan over medium-high, then
add garlic. Stir constantly for 1 min.
add chicken and stir-fry until golden,
3 to 4 min. remove from heat.
dRAin pasta and snow peas. return
to pasta pot. Drizzle with lemon

mixture. Stir in chicken mixture,
cilantro and remaining butter.
chatelaine.com
RESERVE 1/4 cup of pasta water, then

drain. add ricotta, cream, salt and half
of pasta water to pot and set over
medium-low. Stir until combined and
warm, about 2 min.
Add pasta and stir to combine. add
more pasta water if you want a

creamier texture. Stir in bacon and
a generous grind of pepper. Serve
topped with parmesan and basil.
ingredient Tip: We tested this recipe

with every kind of ricotta we could get
our hands on. it works with all types
sold in tubs but we got the best results
using the super-creamy Stella brand.
Yvonne DuivenvoorDen; GeorGe WhiTeSiDe
Lemon Chicken Spaghettini

until al dente, 7 to 8 min. cook bacon
in a large non-stick frying pan over
medium. pat bacon dry with paper
towel, then chop.
dinner in 30
83
pasta
Spaghetti & Herbed
Chicken Meatballs
10 min prep |
1 slice
2 tbsp
1
1 tsp
3/4 tsp
Lemon Linguine with

Smoked Oysters
2
1/2 tsp
2 cups
1/2 cup
1/4 cup
1/4 tsp
1 tbsp
1 tbsp
linguine
smoked
oysters,
preferably in
cottonseed oil,
coarsely
chopped
garlic cloves,
minced
fennel seeds
(optional)
spinach
(packed)
finely grated
parmesan
cheese
chopped
parsley
salt
lemon zest
lemon juice
chatelaine.com

hEAT a large frying pan over
medium-high. add 2 tbsp oil from
smoked oysters, then garlic and
fennel seeds. cook for 1 min. Stir
in oysters and spinach. cook until
spinach starts to wilt, 1 min. add
pasta, parmesan, parsley, salt, lemon
zest and juice. Mix until combined.
sodium, per serving. excellent
source of vitamin a.
Prep Tip: using oysters not packed

in cottonseed oil? Sub 2 tbsp salted
butter for oil.
in a small bowl. add milk and mash

with a fork until pasty. Whisk egg with
Dijon, Worcestershire, oregano and 1/2
tsp salt in a large bowl. Stir in the bread
mixture. add chicken. Sprinkle with
2 tbsp each onions and mint. Stir just
until evenly mixed. roll into 1-in. balls.
hEAT a large frying pan over medium.
add oil. cook meatballs, turning often
until browned, 5 to 7 min. cook in 2
batches and remove to a plate when
done. When meatballs are removed
from pan, add garlic, tomatoes and 1/4
tsp salt. cook 2 to 3 min. pour in wine.
cook until saucy, 4 min. add meatballs.
heat until cooked through, 4 more min.
BOiL pasta until al dente, 7 to 9 min.
Drain, then stir into sauce along with

parmesan. Sprinkle with remaining
onions and mint.
25 g fat, 52 g carbs, 4 g fibre, 382 mg

joDi puDGe; Yvonne DuivenvoorDen
2 85-g cans
white bread
milk
egg
each dijon mustard,
and dried oregano
salt
ground chicken
green onions, sliced
finely chopped fresh mint
vegetable oil
plum tomatoes, chopped
dry red or white wine
freshly grated parmesan
pkg spaghetti
TEAR bread into small pieces and place

1/2 450-g pkg
450 g
1 bunch
1/2 cup
1 tbsp
4
4
1/4 cup
1 cup
1/2 450g
40 Min ToTal
dinner in 30
85
pasta
Creamy Ham
& Pea Fusilli
20 min prep |
25 Min ToTal
454-g pkg fusilli, preferably Catelli

Smart Pasta
1 cup frozen peas
2 tbsp butter
1 small onion, finely diced
2 tbsp all-purpose flour
1 1/2 cups milk
1 bay leaf
1 1/2 cups diced ham steak, about 175 g
1/2 tsp
each salt and pepper
1/2 cup
finely chopped parsley
2 tbsp juice from a lemon
5 min prep |
4 tsp
250-g pkg
3/4 cup
150 g
1/8 tsp
4 cups
20 Min ToTal
olive oil
potato gnocchi
18% cream
cambozola
cheese, with
rind, about 1 cup
diced
hot red-chili
flakes
lightly packed
arugula
hEAT a large non-stick frying pan
over medium. add 2 tsp oil, then

1 pkg gnocchi. cook, turning often,
until golden brown, about 5 to 8
min. remove to a bowl. repeat with
remaining oil and gnocchi.
POuR cream into a large saucepan
and set over medium. add cambozola and chili flakes. Stir often until
cheese is melted, about 4 min.
remove from heat. Stir in gnocchi
and arugula until just combined.
Scoop into bowls.

fibre, 1655 mg sodium,
per serving.
chatelaine.com

Add peas for last 2 min of pasta
cooking. reserve 1/2 cup cooking water.
Drain and rinse pasta and peas. return

pasta and peas to the cooking pot.
mELT butter in a medium saucepan
over medium-low. add onion and cook

until tender, about 3 min. Stir in flour.
cook until lightly golden, about 1 min.
Slowly whisk in milk. add bay leaf.
heat until slightly thickened and bubbly.
add ham. pour over pasta and peas,
discarding bay leaf. add salt, parsley
and lemon juice. Stir until evenly mixed
and hot, about 2 more min. if pasta is
dry, stir in reserved water.

john cullen; Michael GraYDon
Gnocchi with Arugula

& Cambozola
dinner in 30
87
buttered carrots sweet-and-sour rosemary

carrots tangy carrot & cucumber salad curried
shrimp with cucumber easy-roll sushi wraps
pita wraps with saucy pork citrus-braised fennel
creamy fennel & celery soup baked risotto with
roasted fennel lemon-curry apple slaw pork
chops with brie & apples apple-berry brown
betty mushroom-barley pilaf salisbury steak
with mushrooms chicken, mushroom & goat cheese
wraps swiss chard saut with brazil nuts
honeyed swiss chard with plums pasta with swiss
chard and raisins braised potatoes upside-down
potato cake smashed potatoes with parsley & sea
salt sweet pea & parmesan crostini zucchini &
pea saut roasted halibut with minted pea
coulis
chatelaine.com
buttered carrots
carrots
10 min PReP | 10 min total

750 g
2 tbsp
1 tsp
1/4 tsp
small carrots, about 2 bunches

butter
honey
salt
Bring a pot partially filled with water to a boil

over high. add carrots. Cook until fork-tender,
3 to 7 min. Drain.
return to pot and stir in butter, honey and salt.
Cook over medium until glazed. serve immediately.

ServeS 6 | 78 calories, 1 g protein, 10 g carbs,
RobeRto CaRuso; john Cullen
ingredient tip: Freshly picked carrots dont need

to be peeled just scrub well before cooking.
If carrots are larger than finger-sized, cut into
halves or quarters.
chatelaine.com
sweet-and-sour
rosemary carrots
tangy carrot &

cucumber salad
5
1 tbsp
2 tbsp
2 tbsp
1 tsp
medium peeled carrots,

cut into french-fry-sized sticks
butter
brown sugar
red-wine vinegar
chopped fresh rosemary
Bring a saucepan of water to a boil. add carrots.

boil gently over medium until fork-tender, 6 to 8
min. Drain. Return saucepan to burner. add butter,
brown sugar, red-wine vinegar, rosemary and
carrots. stir until evenly coated, 1 to 2 min.
1/3 cup
2 tbsp
1/2 tsp
1/2 tsp
1/2 tsp
1
2
1
rice vinegar
granulated sugar
salt
dark sesame oil
english cucumber
carrots
medium shallot
Stir vinegar with sugar, salt, chili-garlic sauce and

sesame oil in a large bowl until sugar is dissolved.
Slice cucumber in half lengthwise, then into
quarters crosswise. using a mandolin, julienne
cucumber, carrots and shallot.
toSS vegetables in rice-vinegar mixture. serve
immediately or refrigerate up to one day.
mIChael albeRstat; john Cullen
1 g fibre, 160 mg sodium, per serving.
make-Ahead tip: this salad gets better the

longer it sits.
Serving tip: excellent as a side salad, burger
topping or pita filling.
dinner in 30
91
cucumber
curried shrimp
with cucumber
340-g pkg
1
1
1/2 cup
1/4 tsp
butter
red onion, sliced
curry paste, such as indian or
thai red curry
frozen, uncooked medium or large
shrimp, peeled and thawed
english cucumber, seeded and thickly
sliced diagonally
yellow pepper, sliced into bite-sized strips
chopped fresh basil or cilantro
salt (optional)
melt butter in a large frying pan over medium.

add onion and cook until it starts to soften, about
2 min. add garlic and curry paste, stirring until
fragrant, about 30 sec. Increase heat to mediumhigh. add shrimp and stir-fry until they start to turn
bright pink, 1 to 3 min. add cucumber and pepper.
Continue stir-frying until pepper is tender-crisp,
about 4 more min. stir in basil and salt.
Serving tip: serve with rice cooked according

to package directions, adding a stick of cinnamon.
Remove stick and discard before serving.
chatelaine.com
RobeRto CaRuso; yvonne DuIvenvooRDen
2 tbsp
1/2
2
2 tsp
easy-roll sushi wraps

1 cup
2 tbsp
1 tsp
2 tsp
2 sheets
4
1
1/2
227-g pkg
short-grain rice
rice vinegar
granulated sugar
dark sesame oil
nori (seaweed), snipped into small strips
large flour tortillas
ripe avocado, sliced
small english cucumber, sliced into
thick strips
imitation king crab legs, about 8 legs
soy sauce and wasabi paste (optional)
Ryan szulC; yvonne DuIvenvooRDen
Bring rice and 2 cups water to a boil in a medium

saucepan. Reduce heat to low. simmer, covered, until
liquid is absorbed, about 20 min. spread hot rice evenly
on a baking sheet. Cool in freezer for
5 min. turn into a large bowl. Drizzle with vinegar,
sugar and oil. stir in nori. Divide into 4 portions.
lAy a tortilla on a cutting board. using wet fingers,
spread 1 portion of rice mixture over tortilla. Place a
quarter of the avocado and cucumber slices and 2
pieces of crab on top of rice in a row about 1 in. from
the bottom. tightly roll tortilla toward the centre to
enclose filling. Cut into rolls. Repeat. serve with soy
and wasabi.
ServeS 4 | 585 calories, 18 g protein, 93 g carbs, 16 g
fat, 7 g fibre, 961 mg sodium, per serving.
pita wraps with saucy

pork
2 tbsp
2 tbsp
1 tbsp
1 tsp
1/4 tsp
1
8
1
1/4
barbecue sauce
hoisin sauce
soy sauce
dark sesame oil
pork tenderloin, about 375 g to 500 g,
cut into thin strips
small pitas
carrot, coarsely grated
cucumber, thinly sliced
handful of fresh parsley (optional)
PoSition rack on bottom shelf of oven. Preheat
to 500F. line a baking sheet with foil, then spray

with oil. stir barbecue sauce with hoisin, chili-garlic
sauce, soy and sesame oil in a bowl. add pork and
stir to coat.
SPreAD pork in single layer on baking sheet.
Roast on bottom shelf of oven until lightly glazed,

7 to 8 min.
to Serve , lay a few slices of pork in centre of each
tortilla. top with carrot, cucumber and parsley.

mAkeS 8 wrAPS | 338 calories, 22 g protein, 35 g
carbs, 12 g fat, 4 g fibre, 517 mg sodium, per wrap.
dinner in 30
93
fennel
citrus-braised fennel
1
1 cup
1/4 cup
1 tbsp
2 tbsp
large fennel bulb

chicken broth
orange juice
butter
orange zest
Slice tough bottom end from fennel bulb and

discard. thickly slice lengthwise. arrange in
a single layer in a large frying pan. add broth,
orange juice and butter. Cover and bring to a
boil. then reduce heat to medium-low. simmer,
covered, until fennel is tender, 18 to 20 min.
Remove fennel to a shallow serving dish. bring
broth to a boil. Continue boiling until sauce is
slightly reduced, 2 to 3 min. stir in zest. Pour
sauce over fennel.
RobeRto CaRuso; mIChael albeRstat

chatelaine.com
creamy fennel &

celery soup
baked risotto with

roasted fennel
2 cups
2 cups
2 cups
1/3 cup
1/2 tsp
1/2 tsp
1/2 cup
1 tbsp
sliced celery, about 4 stalks

sliced fennel, about half a bulb
chicken broth
long-grain rice
dried tarragon
salt
milk
lemon juice
sour cream, chopped dill, olive oil
(optional)
john Cullen; geoRge whItesIDe
comBine celery, fennel, broth, 2 cups water, rice,

tarragon and salt in a large saucepan and bring
to a boil. Reduce heat to medium-low and simmer,
covered, stirring occasionally, until celery is
tender, about 25 min.
wHirl soup in a food processor until smooth.
Return soup to saucepan and set over medium.
stir in milk and lemon juice and continue cooking
until heated through, 3 min. garnish with sour
cream, dill and olive oil.
2 g fat, 3 fibre, 837 mg sodium, per serving.
make-Ahead tip: soup will keep well in refrigerator

up to 2 days, or in freezer, in a covered container,
up to a month.
2 cups
2
1
1
1 cup
1 tsp
1
1 tbsp
1
1/2 cup
vegetable broth
large tomato, chopped
onion, finely chopped
arborio rice
italian seasoning
large fennel bulb, quartered and sliced
into thin wedges (keep fronds for garnish)
olive oil
egg, beaten
grated parmesan
PoSition racks in centre and bottom third of oven.
Preheat to 400F. stir broth with garlic, tomato,

onion, rice and seasoning in an ovenproof pot set
over medium-high. bring to a boil. tightly cover
pot with an ovenproof lid or foil. bake in centre
of oven until liquid is absorbed, 20 to 25 min.
toSS fennel with oil on a baking sheet. Roast on
bottom of oven, until tender-crisp, 12 to 15 min. stir
egg and parmesan into risotto. serve with fennel.
good source of calcium.
dinner in 30
95
apples
lemon-curry apple slaw
1/4 cup
3 tbsp
1/2 tsp
1/8 tsp
2
light mayonnaise
lemon juice
mild curry powder
salt
large unpeeled crisp apples,
cut into matchsticks
Stir mayonnaise with lemon juice, curry powder

and salt in a medium bowl. stir in apples until
well coated.
RobeRto CaRuso; john Cullen

chatelaine.com
pork chops with

brie & apples
90 g
4
1 tbsp
1
1 tbsp
1/2 tsp
brie or camembert
bone-in, centre-cut pork chops,
at least 1 in. thick
vegetable oil
large unpeeled apple, sliced into
thin wedges
dijon mustard
italian or poultry seasoning
cut brie into 4 slices (its okay to leave rind on).
geoRge whItesIDe; yvonne DuIvenvooRDen
make a slit about 2 in. long in side of each chop.

stuff each with a slice of brie. heat a very large
frying pan over medium-high. add 2 tsp oil, then
chops. Cook in 2 batches until lightly golden,
2 to 3 min per side. Remove chops to a plate as
they are done.
reDuce heat to medium. add remaining oil and
apple. Cook until golden, 3 min. Pour in 1/4 cup
water. add Dijon and seasoning. scrape up and

stir in any brown bits from pan bottom. Push apple
wedges to side of pan. Return chops to pan. Cover
and reduce heat to medium-low. simmer, turning
chops over halfway, until pork is springy when
pressed, 10 to 12 min. Remove chops and apple to
plates. Cook sauce on high until thick, about 2 min.
apple-berry brown betty

20 min PReP | 1 hour 30 min total
600-g pkg
2
3
1/2 cup
1 tsp
1/4 tsp
1/4 tsp
1/2 cup
frozen mixed berries

unpeeled apples, cored and
coarsely grated
thick slices stale, crusty italian bread
brown sugar
cinnamon
ground ginger
salt
unsalted butter, melted
Stir berries with apples in a slow-cooker insert.

smooth out into an even layer. break bread into
pieces and place in a food processor. Pulse until
small crumbs form. they should measure 2 cups.
In a large bowl, stir bread crumbs with sugar,
cinnamon, ginger, salt and butter until combined.
sprinkle crumb mixture evenly over berry mixture.
PlAce a clean tea towel, folded in half, between
the pot and the lid of the slow cooker to absorb

moisture. Cover and cook on high until fruit is
hot, about 1 1/2 hours. serve warm with ice cream.
testing tip: the peel on the apples contains

natural pectin, which helps thicken this dessert.
dinner in 30
97
mushrooms
mushroom-barley pilaf
2 tbsp
1
4 1/2 cups
1 cup
2 cups
1 1/4 tsp
1/4 cups
1/4 cup
olive oil
onion, diced
mixed mushrooms, thickly sliced
pearl barley, rinsed and drained
chicken broth
salt
dried cranberries
chopped parsley
HeAt a medium saucepan over medium-high. add
oil, then onion. Cook until onions are soft, about

2 min. add mushrooms and cook until softened,
2 more min. stir in barley, broth and salt. bring
to a boil. Reduce heat to medium-low. Cover and
simmer until barley absorbs most of the liquid,
about 18 min. stir in dried cranberries and continue
simmering until liquid is absorbed, about 10 more
min. stir in chopped parsley.
RobeRto CaRuso; jIm noRton

chatelaine.com
angus FeRgusson; mIChael gRayDon
salisbury steak &

mushrooms
chicken, mushroom &

goat cheese wraps
1
2
1
1 tbsp
2 tsp
1 tsp
1/2 tsp
1/2 cup
500-g pkg
2-3 tbsp
227-g pkg
2 tbsp
1 1/2 cups
1/4 cup
2 250-g pkg
1/8 tsp
1
2
130-g pkg
small onion, finely chopped

egg, beaten
dried sage leaves, crumbled
onion powder (optional)
salt
store-bought dry bread crumbs
lean ground beef
butter
sliced mushrooms
all-purpose flour
beef broth
chopped parsley
comBine onion, garlic, egg, worcestershire, sage, onion

powder, salt and bread crumbs in a bowl. Crumble in meat
and gently mix. Form into 6 oval-shaped steaks, each
about a 1/2 in. thick. melt 1 tbsp butter in a large non-stick
frying pan over medium. Cook steaks in 2 batches, adding
more butter if needed, until lightly brown, 3 min per side.
Remove to a platter. add another 1 tbsp butter if pan is
dry, then add mushrooms. Cook until soft, 4 min. stir in
flour, then broth. bring to a boil. Return steaks and any
juices to pan. Reduce heat and simmer, covered, until
steaks are cooked through, 5 to 10 min. sprinkle with
parsley. serve with egg noodles and green beans.
ServeS 6 | 289 calories, 21 g protein, 13 g carbs, 17 g fat,
2 g fibre, 610 mg sodium, per serving. excellent source
of vitamin b12 .
8
1/4 cup
sliced button mushrooms

salt
rotisserie chicken
roasted red peppers, sliced (optional)
creamy goat cheese
sprouts or pea shoots
small flour tortillas
sun-dried tomato or basil pesto
HeAt a large frying pan over medium-high. lightly

brush with vegetable oil. add mushrooms. sprinkle
with salt and season with fresh pepper. Cook, stirring
occasionally, until mushrooms soften slightly, about
5 min. Remove and discard skin from chicken, then
pull off meat and tear or cut into bite-sized strips.
arrange all wrap ingredients in bowls or on a large
platter. assemble wraps and serve.
13 g fat, 2 g fibre, 595 mg sodium, per wrap.
dinner in 30
99
chard
swiss chard saut

with brazil nuts
2 tbsp
1 bunch
1/4 cup
1/8 tsp
olive oil
swiss chard, thinly sliced
coarsely chopped brazil nuts
salt
zest of 1 orange
HeAt a large frying pan over medium-high. when

hot, add 1 tbsp olive oil. add chard, brazil nuts and
salt. Cook, stirring frequently, until chard is wilted,
3 to 5 min. Remove from heat and stir in zest.
Drizzle with remaining 1 tbsp extra-virgin olive oil.
RobeRto CaRuso; mIChael gRayDon
ingredient tip: brazil nuts are an extremely good

source of immune-boosting selenium.
chatelaine.com
honeyed swiss chard

with plums
pasta with swiss chard &

raisins
2 tbsp
1
1 bunch
4
2 tbsp
1/2 tsp
butter
swiss chard, thickly sliced
plums, pitted and cut into wedges
honey
ground cumin
melt butter in a large frying pan over medium-
high. add garlic, then swiss chard. Cook, stirring

frequently, until chard starts to wilt, about 2 min.
stir in plums, honey and ground cumin. saut
until chard wilts and plums are warm, 3 min.
geoRge whItesIDe; mIChael gRayDon

250 g
3 cups
1/4 cup
2 tbsp
1 tbsp
2
1/4 tsp
1/2 540-ml can
1/4 tsp
orecchiette, about 2 1/2 cups

packed sliced swiss chard,
about 5 leaves
raisins
dry vermouth or water
olive oil
red chili flakes
chickpeas, about 1 cup, rinsed
zest of 1 lemon
salt
ricotta cheese (optional)
cook pasta according to package directions, 12 to
16 min. add swiss chard during last min of boiling.

Drain, reserving 1/2 cup of cooking liquid. Combine
raisins and vermouth in a microwave-safe bowl.
microwave on high until plumped, about 30 sec.
HeAt a non-stick frying pan over medium-low. add
oil, then garlic and chili flakes. Cook, stirring often
until fragrant, 4 min. add chickpeas and zest. Cook
until chickpeas are warm, 1 min. stir in drained
pasta mixture, raisins and salt. add just enough
cooking liquid to moisten. garnish with ricotta.
dinner in 30
101
potatoes
braised potatoes
1 tbsp
1
3
750 g
1 cup
1 sprig
1/8 tsp
olive oil
medium onion, chopped
baby red potatoes, cut into quarters
chicken broth
fresh rosemary
hot red-chili flakes
HeAt a large wide frying pan over medium. add

oil, then onion and garlic. Cook until onion is soft,
about 3 min. add potatoes, broth, rosemary sprig
and chili flakes. bring to a boil, then reduce heat
to medium. gently boil, partially covered, until
potatoes are fork-tender, 15 min.
RobeRto CaRuso; jIm noRton

chatelaine.com
upside-down potato cake

1 kg
3 tbsp
1/2 tsp
yukon Gold potatoes, about

4 medium, peeled
butter, melted
salt
PreHeAt oven to 400F. using a mandolin, slice

potatoes no thicker than 1/4 in.
HeAt 2 tbsp butter in a 9-in. ovenproof frying pan,
geoRge whItesIDe; john Cullen
over medium. begin in the centre of the pan and

layer potatoes in a spiral, overlapping slightly to
cover pan. sprinkle with salt. season with pepper.
Repeat layering, seasoning between each layer.
using the back of a spatula, press down on centre
of potatoes to even out. brush with remaining
butter. using a spatula, lift up bottom layer of
potatoes and take a peek. the base should be
golden brown. Cover pan with foil.
smashed potatoes with

parsley & sea salt
1 kg
4 tsp
1/2 tsp
1/4 cup
red-skinned baby potatoes

olive oil
sea salt
chopped fresh parsley
Bring a large pot of water to a boil. add potatoes

and cook until tender, about 20 min. Drain
potatoes and transfer back into pot. Drizzle with
olive oil. smash very lightly with a potato masher,
then sprinkle with sea salt. stir in parsley.
BAke in centre of oven for 25 min. Remove foil.

Continue baking until potatoes are tender, but
crisp around the edges, 20 to 30 more min.
Remove from oven. let stand 10 min. Run a knife
around the edges and underneath potatoes before
unmoulding. gently shake the pan from side to
side. when the cake moves easily in the pan, place
a flat serving plate on top of pan and turn over
to unmould. slice into wedges.
dinner in 30
103
frozen
peas
zucchini & pea saut

1 tsp
1
2
1/4 cup
1/4 tsp
1 cup
vegetable oil
small garlic clove, minced
medium zucchini, cut into
french-fry-sized sticks
pinch red-chili flakes
water
salt
frozen peas
HeAt a large frying pan over medium-high. add
oil, then garlic, zucchini and chili flakes. saut

1 min, then add 1/4 cup water and salt. Cook until
zucchini starts to soften, about 2 min. add peas
and continue cooking until heated through, about
2 more min.
RobeRto CaRuso; joDI PuDge
chatelaine.com
roasted halibut
with minted pea coulis
sweet pea &

parmesan crostini
2
1/2 cup
1 1/2 tsp
2 cups
1/2 cup
2 tbsp
6
1 tbsp
1 tsp
1
large shallots, finely chopped

dry white wine
salt
frozen peas
35% cream
chopped fresh mint leaves
halibut fillets, each about 180 g
butter
vegetable oil
lime, cut into 6 wedges
Bring shallots, wine and 1/2 tsp salt to a boil in
a saucepan. Reduce heat. simmer until shallots

are soft, 5 min. add peas, cream and mint. Cook
until peas are soft, 5 min. Pure in a blender. Push
coulis through a sieve into a bowl. Discard pulp.
yvonne DuIvenvooRDen
PreHeAt oven to 400F. sprinkle fish with 1 tsp
salt. season with pepper. melt butter in a large

non-stick frying pan over medium-high. add oil,
then fillets, skin-side up, in 2 batches. Cook until
golden, about 3 min. transfer to a lined baking
sheet, skin-side down. Roast in centre of oven until
a knife tip inserted in centre of fish and held for 10
sec comes out warm, 5 to 7 min. serve with coulis
and lime wedges.
14 g fat, 735 mg sodium, per serving.
8
2 cups
1/2 cup
1/4 cup
2 tbsp
1 tbsp
1/4 tsp
16
thinly sliced pancetta rounds

frozen peas
freshly grated parmesan cheese
shredded fresh basil
lemon juice
olive oil
salt
toasted baguette slices
HeAt a large non-stick frying pan over mediumhigh. add pancetta in one layer and cook until
crisp, 1 to 2 min per side. Cook in 2 batches, if
necessary. Remove to a paper-towel-lined cutting
board. when cool, carefully slice in half.
Bring 4 cups water to a boil in a large pot. add
peas. Cook until very tender, 5 to 7 min. Drain,
then pulse in a food processor with parmesan, basil,
lemon juice, oil and salt until smooth. top each
baguette slice with 1/4 tsp of pea pure, then a piece
of pancetta overtop. spread more pure overtop.
mAkeS 16 croStini | 76 calories, 3 g protein, 5 g
carbs, 5 g fat, 1 g fibre, 114 mg sodium, per crostini.
Prep tip: toast baguette by brushing both sides

with olive oil. toast in 500F oven until golden,
1 to 3 min per side.
dinner in 30
105
TKTKTKTK TKTKTKTK
creamy indian paneer classic basil pesto

chili-lime butter marinated mushrooms with
shallots & thyme pecan-cranberry granola
orange-vanilla ice cream
chatelaine.com
10 minutes
dinner in 30
107
10 minutes
3 tasty
Ways to
use it
Soy-Sauce
add 1/4 cup soy

sauce, 2 tsp
toasted sesame
seeds and 1 tsp
dark sesame oil
to curds before
draining. cube and
add to stir-fries.
creamy indian paneer

2l
1/4 cup
3% milk, at room
temperature
fresh lemon juice
Ingredient Tip: using 3%

milk is key to making a richer,
more flavourful paneer.
Lay a 10 x 10-in. square piece of
double-layer cheesecloth in a medium

strainer or colander over a large bowl.
Pour milk into a large, very wide
saucepan and heat over medium-high.
stir often until milk comes to a gentle
boil, about 9 min. remove from heat.
STIr in lemon juice and keep stirring
until milk curdles. Milky-white curds

will float to the surface. The liquid
whey will turn yellow. When milk is
completely curdled, pour mixture
into the cheesecloth-lined strainer.
Drain and press cheese with the back
of a spoon for 30 sec. squeeze and
gather up corners of cloth to cover
paneer. Flatten into a disc. Press down
with a heavy bowl in the strainer. let
drain for 30 more min. remove cloth.
Wrap cheese in plastic wrap. refrigerate up to 1 week.
MakeS 2 CupS | 214 calories,
14 g protein, 3 g carbs, 16 g fat,

15 mg sodium, per 1/2 cup.
Excellent source of B12 .
chatelaine.com
Cilantro-Chili
add 1/4 cup

chopped cilantro
and 1/4 tsp hot
red-pepper flakes
to curds before
draining. cut
into strips and
add to salads.
Cinnamon-Sugar
add 1 tsp cinnamon

to curds before
draining. cube
and sprinkle with
golden raisins
and brown sugar.
Saag paneer
pan-fry 1 cup
cubed paneer
in 2 tbsp butter
over medium until
golden. remove,
then add 1/8 tsp
cumin seeds,
1 chopped onion,
1 minced garlic
clove, 1 tsp grated
fresh ginger and
1/4 tsp garam
masala. cook until
onion is soft. add
8 cups packed,
shredded spinach.
cook until wilted.
add 3/4 cup 10%
cream. return
paneer to pan and
sprinkle with 1/4 tsp
salt. cook until
liquid is almost
absorbed. Stir in
1 tbsp lemon juice.
protein-packed
Sandwich
mash 1 cup
crumbled paneer
with 2 tbsp mayo,
1 tbsp chopped fresh
dill and 1 tsp each
Worcestershire
sauce and Tabasco.
Sandwich between
sliced cucumber
and lettuce.
Savoury Salad
marinate paneer
cubes in salad
dressing. Keep
refrigerated and
use as a garnish.
ryan szulc
switch
it up
dinner in 30
109
10 minutes
3 tasty
Ways to
use it
Arugula-Almond
in place of basil
and pine nuts,
use 4 cups fresh
arugula leaves
and 1/2 cup
toasted almonds.
Cilantro-Walnut
classic basil pesto

2 to 3
4 cups
1/2 cup
1/3 cup
2 tbsp
1/4 tsp
1/3 cup
1/3 cup
garlic cloves
basil leaves
(packed)
toasted pine nuts
(optional)
grated parmesan
cheese
fresh lemon juice
salt
olive oil
vegetable oil
Drop garlic cloves through the spout

of a food processor or blender while
its running. add basil, pine nuts,
parmesan, lemon juice and salt. Whirl
until finely chopped. With motor still
running, gradually add oils. Whirl until
mixture is thickened, scraping down
sides as needed.
MakeS 1 1/3 CupS | 91 calories, 1 g
protein, 1 g carbs, 9 g fat, 51 mg

sodium, per tbsp.
Store It: Pesto will keep well, covered

and refrigerated, for up to 1 week. or
freeze it in ice-cube trays and store
the frozen pesto cubes in a resealable
freezer bag for up to 3 months.
chatelaine.com
in place of basil
and pine nuts,
use 4 cups fresh
cilantro (including
stems) and 1/2 cup
toasted walnuts.
Sun-dried Tomato
in place of basil, use
2 cups sun-dried
tomatoes packed in
oil, patted dry.
Feta Spread
Whirl 200 g of
feta with 1/4 cup
pesto in a food
processor. use as
sandwich spread.
or for an appetizer,
spread over
baguette slices
and bake on a
baking sheet
in 400F oven until
spread is warm
and bread is
toasted, 4 to 6 min.
top with prosciutto
or sliced tomatoes.
Broccoli with
Tomatoes
coarsely chop
2 deseeded
tomatoes. transfer
to a large bowl.
mash in 1/4 cup
pesto and 2 tbsp
lemon juice. Steam
1 bunch broccoli,
cut into florets.
add drained hot
broccoli and toss.
Serve immediately.
MichaEl grayDon
switch
it up
roasted Fish
Spread pesto over
fillets of halibut,
salmon or trout.
roast on a baking
sheet in 400F
oven until a knife
tip inserted into the
thickest part of the
fish and held for
10 sec comes out
warm, 10 to 15 min.
dinner in 30
111
10 minutes
For each of these
variations, start
with 1/2 cup roomtemperature,
unsalted butter
Blue Cheese
combine butter
with 1/2 cup
crumbled stilton
or roquefort
cheese, 2 tbsp
Dijon and
1 tbsp finely
chopped chives.
Shallot
combine butter
with 3 tbsp diced
shallots.
Nicoise
chili-lime butter
1/2 cup
1 tbsp
1 tbsp
1/8 tsp
unsalted butter, at
room temperature
finely grated lime
zest
lime juice
chili-garlic sauce
STIr butter with a wooden spoon in

a medium bowl until creamy. stir in
zest, juice and chili-garlic sauce.
scrape onto a piece of waxed paper.
Fold one edge of the paper over butter
and smooth, shaping the mixture into
a log about 5 in. long. roll the log and
seal by twisting the ends.
CHILL log in the refrigerator for at
least an hour before using. Wrap in foil
and refrigerate up to 1 week or freeze
up to 3 months.
10 min
in the kitchen
+ 1 Hour
CHILLINg
chatelaine.com
MakeS 1/2 Cup | 31 calories, 3 g fat,

1 mg sodium, per tsp.
combine butter
with 1/4 cup finely
chopped sun-dried
tomatoes, 1 diced
anchovy, 1 minced
clove garlic and 1/4
tsp dried oregano.
Garlic-Herb
combine butter
with 2 tbsp finely
chopped parsley
and 1 tbsp finely
minced garlic.
8 tasty
Ways to
use it
Tex-Mex Corn
toss cooked
corn with chililime butter.
Classic Steak
top grilled
steak with a
slice of bluecheese butter.
pasta Nicoise
Stir nicoise butter
into hot pasta.
thin out with pasta
cooking water.
easy roast
Spread shallot
butter under
chicken or
turkey skin
before roasting.
Sesame Chips
brush melted
honey-sesame
butter over
tortillas. bake
at 350F until
crunchy, 10 min.
Cinnamon-Sugar
Breakfast Treat
Slather french
toast with
cinnamonsugar butter.
Honey-Sesame
French Beans
Saute green beans
with shallot butter
and chopped
fresh tarragon.
combine butter
with 1 tbsp brown
sugar and 1/4 tsp
cinnamon.
combine butter
with 2 tbsp honey
and 1 tbsp toasted
sesame seeds.
easiest Fish
Set slices of nicoise
or garlic-herb
butter on top of
hot pan-fried trout,
halibut or scallops.
john cullEn
switch
it up
dinner in 30
113
10 minutes
Balsamic
Mushrooms
Substitute 4 large
sliced garlic cloves
for shallots and
use balsamic
instead of redwine vinegar.
omit thyme.
Mushrooms &
Bocconcini
marinated mushrooms
with Shallots & thyme
2 227-g pkgs
4
1/4 cup
1/4 cup
1/4 tsp
1 tsp
button
mushrooms,
washed and
dried
shallots, sliced
olive oil
red-wine
vinegar
salt
dried thyme
preHeaT oven to 475F. slice mush-
rooms in half and arrange in one layer

on a large rimmed baking sheet. add
shallots. roast in top third of oven until
mushrooms have released most of
their juices, about 5 min.
WHISk oil with vinegar, salt and thyme
in a large bowl. add hot mushrooms
and shallots, and toss until coated.
Pack into 2 500-ml Mason jars.
Distribute oil-vinegar mixture between
jars. Fasten lids. refrigerate at least
12 hours before serving. They will
develop more and more flavour over
the next few weeks.
SerVeS 6 | 46 calories, 1 g protein,

chatelaine.com
Substitute 4 large
sliced garlic cloves
for shallots,
and white-wine
vinegar instead of
red-wine vinegar.
Stir in 4 thinly
sliced sun-dried
tomatoes and
200 g drained
mini bocconcini
balls before
packing into jars.
Ginger-Sesame
Mushrooms
roast 484 g oyster

mushrooms, torn
into large strips.
Whisk 2 tbsp
vegetable oil
with 2 tbsp dark
sesame oil, 1/4 cup
rice vinegar, 3
tbsp grated fresh
ginger and 1/2 tsp
red-chili flakes.
add hot oyster
mushrooms and
pack into jars.
4 tasty
Ways to
use it
antipasto Bites
Skewer mushrooms
& bocconcini with
sun-dried tomatoes
and basil.
asiago Mushroom
Flatbread
brush greek pitas
with oil-vinegar
mixture from
mushrooms and
bocconcini. top
with grated asiago
and any sliced,
marinated
mushrooms.
bake in a 400F
oven until cheese
is melted, 15 min.
top with arugula.
artichoke and
Mushroom
Bruschetta
mix any chopped
marinated
mushrooms with
chopped artichoke
hearts and roasted
red peppers.
Spoon on crostini
or crackers.
ginger-Mushroom
Burgers
chop 1/2 cup
ginger-sesame
Mushrooms. Stir
into 450 g ground
beef with 1/2 tsp
salt. Shape into
6 patties. cook in
a large frying pan,
5 min per side.
angus FErgusson
switch
it up
dinner in 30
115
10 minutes
4 tasty
Ways to
use it
Seed Swap
in place of
pepita seeds,
use 1 cup raw
peeled sunflower
seeds or 1/2 cup
sesame seeds.
Just Nuts
pecan-cranberry granola
1/2 cup
1/3 cup
2 tsp
1/4 tsp
1/4 tsp
3 cups
100-g pkg
1 cup
1 cup
honey
vegetable oil
vanilla
salt
cinnamon
large-flake oats
pecan halves,
about 1 cup
pepita seeds
(shelled pumpkin
seeds)
dried cranberries
WHISk honey with oil, vanilla, salt

and cinnamon in a large bowl. stir
in oats, pecans and pepita seeds.
HeaT 2 large non-stick frying pans
over medium-high (using two pans

cuts cooking time in half). When hot,
divide oat mixture between pans.
cook, stirring frequently, about 1 min,
then reduce heat to medium. continue
stirring, adjusting heat as needed,
until golden and toasted, about 6
more min. stir in cranberries.
TraNSFer to a baking sheet to cool
completely. granola will keep well,
stored in an airtight container at room
temperature, for up to 1 week.
MakeS 4 CupS | 515 calories, 11 g

80 mg sodium, per 1/2 cup. Excellent
source of iron.
chatelaine.com
omit cranberries.
double quantity
of nuts, replacing
berries with
almonds or
walnut halves.
Orange-Apricot
Subtitute chopped
dried apricots
for cranberries,
and zest an
orange over
finished granola.
Fragrant Spices
in place of
cinnamon, use
1/4 tsp ground
ginger, grated
nutmeg or a
combination.
Movie Snack
Stir 4 cups
popcorn with
1 cup granola in
a large bowl. Store
in resealable bags.
Crunchy Salad
Scatter 1/4 cup
granola over
your favourite
spinach salad
for extra crunch.
granola To go
melt 3 tbsp butter
with 2 cups
chopped marshmallows in a
saucepan over
medium, stirring
often, for 2 min.
Stir until smooth,
then add 3 cups
granola. Scrape
mixture into an
8 x 8-in. square
baking dish lined
with overhanging
plastic wrap.
cover with plastic
wrap and let stand
at least 2 hours.
cut into bars.
john cullEn
switch
it up
5-Min Dessert
grate peeled
apples and pears.
Firmly press
into ramekins,
stopping 1/2 in.
from rim. Scatter
granola overtop.
microwave on
high until fruit
is tender, about
3 min.
dinner in 30
117
10 minutes
3 tasty
Ways to
use it
Orange-Chocolate
orange-Vanilla ice cream

2 tbsp
1/2 cup
1/4 cup
1 1/3 cup
1
2 cups
3 tbsp
finely grated
orange zest
orange juice
fresh lime juice
icing sugar
vanilla bean
35% cream
orange-flavoured
liqueur
WHISk zest with citrus juices and

icing sugar in bowl of stand mixer
until sugar dissolves.
SLICe bean in half. use the dull side
of a paring knife to scrape the seeds
out of the pod. stir seeds into sugar
mixture. add cream. Whisk on
medium until mixture forms soft
peaks, 2 to 3 min.
aDD liqueur and whisk until com-
10 min
in the kitchen
+ 4 HourS
FreezINg
chatelaine.com
bined. scrape into a 9 x 5-in. loaf

pan. cover surface with a piece
of wax or parchment paper. Freeze
4 to 5 hours. let soften 15 min
before serving.
SerVeS 8 | 285 calories, 1 g protein,
25 g carbs, 21 g fat, 22 mg sodium,

per serving. good source of vitamin a.
Substitute
chocolate-flavoured liqueur
for orange liqueur.
Stir another 3 tbsp
chocolate liqueur
with 100 g melted
and cooled
chocolate. Swirl
into cream mixture
before freezing.
Turkish
Fold 1/3 cup

chopped toasted
pistachios, 2 tsp
rose water and
1/4 tsp cinnamon
into cream
before freezing.
Kid-Friendly
omit liqueur.
rose-Scented
Napoleon
brush a sheet of
phyllo pastry with
melted butter, then
sprinkle with a little
sugar. cover with
another phyllo sheet,
lining up the edges.
brush with butter
and sprinkle with
sugar. repeat with
2 more sheets.
cut stack into 20
squares. bake on a
greased pan at 375F
until golden, 8 min.
layer 3 crisps with
2 scoops Turkish
ice cream. garnish
with honey and
pistachios.
orange-Vanilla
Float
put a scoop of
Kid-Friendly ice
cream in a tall
glass. top with
orange pop.
MichaEl grayDon
switch
it up
Triple-Chocolate
wich
brush chewy
chocolate cookies
with chocolateflavoured liqueur.
press a scoop of
orange-chocolate
ice cream in
between. Wrap in
plastic. Freeze up
to a week.
dinner in 30
119
over 200
time savers
EVERY YEAR
home
health 10-minute workout
e gourmet
homemade
pickled
veggies
them in a salad or sandwich

nch on one right out of the jar
a delicious fat-free snack
home 10-minute p
organizing makeoverS crafTS 10-min projecTS
vintage
chalkboar
FOCUS ON
energy
dillEd
gREEn bEanS
dreamy
Perk up your mood and

tness level with these
invigorating moves
nel
in1-in.
ucumbers
Three simple
steps transform
a flea-market
frame and brin
the flair of a
Parisian caf hom
paperweights
YOU NEED
consulting trainer Kathleen Trotter
Dumbbells
r
ashed
otein,
cucumbERfEnnEl
picklES
7/23/10 12:03:46 PM

Dumbbell Lunge
with Knee Up
Holding dumbbells at shoulderheight in front of you, arms

bent, step back into a lunge.
Then, thrust your back knee
up, pushing one arm forward
and pulling the other one back.
Return to start and continue,
while alternating your arms.
Do 5 reps on each side.
PERFECT YOUR FORM:
Remember to keep both feet

and knees facing forward.
DIAL IT DOWN: Perform the
move without any weights.
AMP IT UP: Slow the movement
down and hold the lunge
position for three seconds.
Curtsy Lunge
with Side Tap
Holding dumbbells at earheight, step your right foot

diagonally behind your left
one and bend both legs to
almost 90 degrees. Return
to standing, stretching your
right foot and arm to the side.
PERFECT YOUR FORM: Stay
balanced when lowering down
by focusing on an object in
front of you that doesnt move.
DIAL IT DOWN: Curtsy in place
and skip the side tap.
AMP IT UP: Instead of tapping
the oor when stretching your
leg to the side, do a kick.
Calorie-Burning Bonus Really want to get that blood owing? Boost your heart rate with jumping jacks or stride jumps,
for 30 to 60 seconds, between exercises. And remember, the more you pump your arms the harder it will be.
96
hatelaine.com
Walk-Your-Body
Push-Up
From standing, bend over and

walk your hands down your
body and along the oor until
youre in plank position. Your
hands should be beneath your
chest, shoulder-width apart.
Then, lower into a push-up.
Now, reverse the movement,
walking your hands back
toward you and up your body
to standing. Do 10 reps.
PERFECT YOUR FORM: Keep
your abs engaged and pulled
in toward your spine.
DIAL IT DOWN: Drop onto your
knees for the push-up.
AMP IT UP: Jump up each time
you return to standing.
DECEMBER 2010 |
minutes
done!
Get this look:

Aladine acrylic blocks,
scrapbooking paper,
envelopes, deserres.ca.
Diamond Glaze glue,
diamondglaze.com.
photo, MichAel AlberstAt.
at least
ey keep
dge,
flavour.
Spicy
aSpaRaguS
PhoToS, MichaeL GRaydon. Food STyLinG, cLaiRe STubbS. PRoP STyLinG, SheLLy ShnieR.
moRoccan
caRRotS
Holding one dumbbell, stand

with your feet slightly wider
than your hips. Squat, reaching
both hands to the inside of
your left foot. Raise your arms
diagonally overhead, toward
your right shoulder, as
you push out of the squat.
PERFECT YOUR FORM: Sit back
into the squat each time you
lower down, keeping your head
aligned with your spine.
DIAL IT DOWN: Perform the
move without any weights.
AMP IT UP: Hold a heavier
dumbbell in your hands.
MAIN PHOTO, MASTERFILE. EXERCISES: PHOTOS, ROBERTO CARUSO; HAIR & MAKEUP, DAVID GOVEIA/JUDY INC. SHOES, BRA TOP & SHORTS, NIKE.
Reverse Wood Chop

with Wide Squat
a
salt.
in
igh
se
running
o2
n
Theres something
almost ethereal about
these handmade
home-office accessories
chatelaine.com
1210-HTH-10 MINUTE WORKOUT.indd 96
Personalized acrylic blocks look pretty

and keep your papers in perfect order.
Give family photos, scrapbooking paper or leftover gift wrap a playful makeover by
transforming them into decorative paperweights. Cut chosen image 1/2 inch larger than
your acrylic block. Coat block lightly with Diamond Glaze glue. PlaCe image face down
onto glue and move around to evenly coat. smooth out any air bubbles. trim when dry.
chatelaine.com
10/25/10 6:45:45 PM
0910-HM-10 MINUTE PROJECT.indd 73
| september 2010
73
7/23/10 9:31:51 PM
92
June 2010 |
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0610-HM-10_MIN_MAKEOVER.indd 92
index
STARTERS
Apple-Fennel Salad with Prosciutto
& Walnuts 14
Creamy Fennel & Celery Soup 95
Crispy Sesame & Tofu Cakes 67
Sweet Pea & Parmesan Crostini 105
MAINS
Chicken
Baby Greens with Chicken
& Spring Vegetables 14
BBQ Chicken with Piri Piri Sauce 28
Chicken & Dumplings 28
Chicken, Mango & Brie Quesadillas 30
Chicken Miso Noodle Soup 12
Chicken, Mushroom & Goat
Cheese Wraps 99
Chicken on Cilantro-Ginger Noodles 22
Chicken Tortilla Lasagna 32
Cilantro-Lime Chicken Soup 10
Cinnamon Chicken with Butternut
Squash 24
Classic Tom Yum Soup with Chicken
& Shrimp 10
Easy Chicken Tostadas 32
Ginger Chicken Stir-Fry with
2 Greens 24
Herbed Chicken with Mint-Pepper
Salsa 26
Kung Pao Chicken 22
Lemon Chicken Spaghettini 82
Lemon Chicken with Bok Choy 21
Spaghetti & Herbed Chicken
Meatballs 84
Stuffed Greek Chicken 30
Meat
Almost Instant Mac & Cheese 82
Barbecued Steaks with Argentinean
Salsa 37
Chunky Chipotle-Pork Chili 44
Creamy Ham & Pea Fusilli 86
Crispy Pork Chops with Sauted
Apples 38
chatelaine.com
Ginger Mojito Pork 40

Glazed Rack of Lamb with Shallot
Gravy & Baby Potatoes 40
Ham & Cheese Frittata 42
Korean Beef Bulgogi 38
Lamb Koftas with Tzatziki 46
Lentil, Kale & Sausage Soup 9
Pita Wraps with Saucy Pork 93
Pork Chops with Brie & Apples 97
Salisbury Steak & Mushrooms 99
Saucy Eggplant & Pork Stir-Fry 42
Sesame-Ginger Steak & Noodle
Salad 48
Shrimp & Pork Mini-Burgers 58
Smoky White-Bean Chili 46
Upside-Down Shepherds Pie 48
Seafood
Cajun Shrimp 54
Classic Tom Yum Soup with Chicken
& Shrimp 10
Creamy Crab Pasta with Sun-Dried
Tomatoes & Dill 80
Curried Coconut Mussels 53
Curried Shrimp with Cucumber 92
Easy-Roll Sushi Wraps 93
Gingery Fish with TropicalFruit Salsa 54
Halibut & Zucchini Soft Tacos 56
Lemon Linguine with Smoked
Oysters 84
Linguine with Spicy Gremolata
Shrimp 79
Parchment-Baked Gremolata Fish 58
Roasted Halibut with Minted
Pea Coulis 105
Salmon Cakes with Lemony
Snow Peas 60
Seared Salmon & Spinach Salad 62
Seared Salmon Salad with Ruby
Grapefruit & Snow Peas 56
Shrimp & Pork Mini-Burgers 58
Sweet & Spicy Glazed Salmon
with Greens 60
Thai Red-Curry Tilapia with

Butternut-Squash Fries 62
Vegetarian
Baked Goat Cheese & Apple Salad 16
Baked Risotto with Roasted Fennel 95
Chickpea Curry with Cucumber 72
Crispy Sesame & Tofu Cakes 67
Gnocchi with Arugula &
Cambozola 86
Grilled Vegetable Pizza 70
Middle Eastern Salad 12
Packet-Baked Mushrooms with Thyme 72
Pasta with Swiss Chard & Raisins 101
Pita Pizza with Hummus & Mint 74
Secretly Creamy Pesto Pasta 80
Sesame-Ginger Tofu & Vegetables 16
Spicy Peanut Tofu Stir-Fry 68
Thai Basil Noodles with Tofu 70
Tofu-Teriyaki Noodles 74
White-Bean & Walnut Burgers 68
SoupS & SAlAdS
Apple-Fennel Salad with Prosciutto
& Walnuts 14
Baby Greens with Chicken & Spring
Vegetables 14
Baked Goat Cheese & Apple
Salad 16
Chicken Miso Noodle Soup 12
Cilantro-Lime Chicken Soup 10
Classic Tom Yum Soup with Chicken &
Shrimp 10
Creamy Fennel & Celery Soup 95
Lentil, Kale & Sausage Soup 9
Middle Eastern Salad 12
Seared Salmon & Spinach Salad 62
Seared Salmon Salad with Ruby
Grapefruit & Snow Peas 56
Sesame-Ginger Steak & Noodle
Salad 48
Tangy Carrot & Cucumber Salad 91
Wilted Spinach Salad with Chipotle
Pork 44
dinner in 30
121
index
Pasta with Swiss Chard & Raisins 101
Pita Pizza with Hummus & Mint 74
Secretly Creamy Pesto Pasta 80
Spaghetti & Herbed Chicken
Meatballs 84
SANdWICHES & WRApS
Chicken, Mushroom & Goat Cheese
Wraps 99
Easy-Roll Sushi Wraps 93
Pita Wraps with Saucy Pork 93
SIdES
Braised Potatoes 102
Buttered Carrots 90
Citrus-Braised Fennel 94
Honeyed Swiss Chard with Plums 101
Lemon-Curry Apple Slaw 96
Mushroom-Barley Pilaf 98
Red-Curry-Peanut Noodles 26
Smashed Potatoes with Parsley
& Sea Salt 103
Sweet-and-Sour Rosemary Carrots 91
Swiss Chard Saut with Brazil
Nuts 100
Tangy Carrot & Cucumber Salad 91
Upside-Down Potato Cake 103
Zucchini & Pea Saut 104
10-MINuTES
Chili-Lime Butter 112
Classic Basil Pesto 110
Creamy Indian Paneer 108
Marinated Mushrooms with Shallots
& Thyme 114
Orange-Vanilla Ice Cream 118
Pecan-Cranberry Granola 116
EdIToR IN CHIEF
Jane francisco
ART dIRECToR
Sandy kim
dEpuTy ART dIRECToR
Alicia kowalewski
Food EdIToR
claire tansey
THE CHATElAINE kITCHEN
carolyn Lim chua
irene ngo
Heather trim
kristen Eppich
Amanda barnier
ART
melissa Geurts
Patricia cavazzini
Sandi tower
Jacki Slovitt
Copy Janet morasutti, Lora Grady
publISHER kenneth whyte
associate publisher Angela Jones
Director, consumer marketing
brinda Luckoo
retail Director mark Hamill
RogERS SpECIAl INTEREST
publICATIoNS
general manager cathrin bradbury
branD Development Director,
books marnie Peters
creative Director Jason Logan
managing eDitor katie dupuis
Chatelaine, established 1928, is published by Rogers
Publishing Limited, a division of Rogers Media Inc., One
Mount Pleasant Road, Toronto, ON M4Y2Y5. Contents
Copyright 2011 by Rogers Publishing Limited, may not
be reprinted without permission. We acknowledge the
financial support of the Government of Canada through
the Canada Periodical Fund (CPF) for our publishing
dESSERTS
Apple-Berry Brown Betty 97
Orange-Vanilla Ice Cream 118
activities. Printed in Canada. To order additional copies

of this cookbook or a subscription to Chatelaine: 1-800268-6812/905-946-0084 or chatelaine.com/service.
IssN 0009-1995 | IsbN 978-0-88896-430-4
chatelaine.com
Simon brown/Stock food.
pASTA & pIzzA

Almost Instant Mac & Cheese 82
Creamy Crab Pasta with Sun-Dried
Tomatoes & Dill 80
Creamy Ham & Pea Fusilli 86
Gnocchi with Arugula &
Cambozola 86
Grilled Vegetable Pizza 70
Lemon Chicken Spaghettini 82
Lemon Linguine with Smoked
Oysters 84
Linguine with Spicy Gremolata
Shrimp 79
Everyday
meal ideas
New Pasta Recipes
Delicious Vegetarian
Dinner-Party Ideas
10-Minute Timesavers
Shopping Tricks & Tips
and much more!

Dinner in 30 - Over 100 Recipies

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Dinner in 30 - Over 100 Recipies

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food blissful baking

A spicy Caesar goes down smoothly

RUN a lemon wedge around the

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SLICE 12 chicken wings in half

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SOUPS & SALADS

88 3 WAYS WITH PRODUCE

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love to eat, the Whats for dinner? question

lentil, kale & sausage soup cilantro-lime chicken

soups & salads

lentil, kale &

Heat a large, wide saucepan over

SeRVeS 6 | 308 calories, 16 g protein,

36 g carbs, 13 g fat, 8 g fibre, 857 mg

soups & salads

cilantro-lime chicken soup

cOmbine broth and coconut milk in

medium. add 2 tsp oil. add tortilla

add to soup. Stir in corn, juice and

8 g carbs, 2 g fat, 1 g fibre, 142 mg

a large saucepan and set over medium

and shrimp. cook, stirring occasionally,

Substitution tips: cant find lime

soups & salads

15 min prep | 25 min ToTal

Shopping tip: udon are

Fill a large pot with water and

bRuSH both sides of pita with vegetable

bRinG 4 cups water to a boil in a

crisp in a toaster oven or preheated

pot over medium-high. Stir chicken

bowl and whisk in a ladleful of boiling

47 g carbs, 12 g fat, 2 g fibre, 1,308

Slice artichokes into quarters. Stir

13 g carbs, 14 g fat, 4 g fibre, 478 mg

make-ahead tip: This salad gets

chicken miso noodle soup

soups & salads

15 min prep | 15 min ToTal

Heat a non-stick frying pan over

medium-high. add 1 tbsp oil, then

14 g carbs, 15 g fat, 4 g fibre,

15 g carbs, 8 g fat, 3 g fibre, 337 mg

ingredient tip: To make candied

baby greens with chicken & spring

leaves green leaf lettuce,

soups & salads