Creamy Garlic Chicken

Ever wanted to have a creamy garlic chicken without all the saturated fat from cream? Well now you can! Try our new recipe where we use 2% milk instead of heavy cream and still manage to get a nice creamy texture! 

Ingredients:

  • 1 tbsp canola oil
  • 4 skinless chicken breast
  • 1 tsp Italian seasoning
  • ½ tsp salt
  • ¼  tsp garlic powder
  • ¼  tsp paprika
  • ¼  tsp black pepper
  • 2 tsp garlic, minced
  • 1 cup low sodium chicken broth
  • ¾ cup 2% milk
  • 1 ½ tablespoons cornstarch

Instructions: 

  1. In a large pot, heat canola oil. 
  2. In a separate bowl combine spices together and spread it over chicken pieces.
  3. Sear the chicken pieces on each side for 2-3 minutes. 
  4. Add minced garlic and saute for a minute. 
  5. Add the low sodium broth and stir to incorporate everything together (including any flavours stuck to the bottom of the pot). 
  6. Cover with a lid, and cook for around 15-20 minutes until chicken is well done. 
  7. In a bowl or cup, whisk the cornstarch into the milk and add it to the cooked chicken. 
  8. Saute on a medium to high heat, stirring occasionally, until your desired sauce thickness is reached (~5 mins).  
  9. Serve with a side of lightly roasted green beans, broccoli or asparagus.

*Add mushrooms to add both flavour and some fibre. 

Nutritional information (per serving):

175 kcal / 27g protein / 4.4g carbohydrate / 4.7g fat

Photo credit: Salt & Lavender

The Colourful Quinoa, Black Bean, and Veggie Bowl

With autumn finally here and the leaves changing colour, why not cozy up on the couch with a bowl of quinoa that’s as red and orange as the season itself? This recipe is chock full of protein, vitamin C, folate, and fibre. The best part? The balance of protein and healthy carbs makes it a wonderful meal item choice, so be generous and share this goodness with family and friends 😉

You will need:

  • 1 cup of quinoa, uncooked
  • 1 cup of canned black beans, drained and rinsed.
  • 1 cup of red peppers, chopped
  • 1 cup of sweet corn
  • 1 cup of grape tomatoes, halved
  • ½ cup of green onion, chopped
  • ½ tbsp lime juice
  • 1 tbsp olive oil
  • 1 tsp salt

Instructions:

  1. Add quinoa and 2 cups of water to a small pot.
  2. Cook quinoa over medium-high heat until it comes to a boil.
  3. Quickly lower heat and let simmer for 10 minutes. Drain any excess fluid and place the remaining quinoa in a large bowl.
  4. Add drained and rinsed black beans, red peppers, sweet corn, grape tomatoes, and green onion to quinoa. Stir with large wooden spoon to combine ingredients together well.
  5. Prepare vinaigrette by combining lime juice, olive oil, and salt in a very small bowl. Whisk and add to the other ingredients.
  6. Divide into four and serve 😊

Nutritional information (per serving):

275 kcal / 11g protein / 46g carbohydrate / 6.5g fat

Photo credit: Marco Verch

Cool Cucumber Lemon!

Cucumber and Lemon battle it out in this refreshing flavoured water drink!

You will need:

  • ½ cucumber, sliced
  • ½ lemon, sliced
  • 1L (4 cups) tap water

Directions

  1. Combine lemon and cucumber in a pitcher.
  2. Pour in tap water and cover before placing in the fridge for 3-4 hours, allowing for flavours to blend.

Serve cold and enjoy!

Orange Mango Mayhem!

Ever wondered what happens when you mix orange and mango in water? You’re about to find out!

Put aside:

  • 1 cm (about ½ inch) of ginger
  • 1 small orange, sliced
  • ½ cup of mango chunks
  • 1.5L (6 cups) tap water

Directions

  1. Place ginger, water, orange, and mango into a large pitcher and lightly mix with a spoon to have the flavour infuse a bit better.
  2. Cover and place in the fridge for 3-4 hours. Serve cold or with crushed ice.