As Seen on Breakfast TV Calgary with Dave and Tara
Makes- 6 cups (1.5 L)
Serves - 4 - 1 ½ cup (375 mL) servings
My son took Foods and Nutrition 9 one year and learned not only how to make a wicked stir fry but how to plan a meal. I believe that one of the reasons we as a nation are getting fatter is because no one knows how to cook; we all dash out to the store and by convenience foods. Open package, heat up, eat.
Here’s a novel idea – let’s make Foods and Nutrition a mandatory class that everyone takes, not only will there be a generation of people who know what a frying pan is but they’ll know what to put in it. Brilliant.
2 tsp. (10 mL) canola oil
1 large onion, diced
4 cloves garlic, minced
2 omega-3 eggs
2 cups (500 mL) cooked long or short grain brown rice
2 cups (500 mL) frozen peas and carrots, thawed
3 Tbsp. (45 mL) lower sodium soy sauce
1 Tbsp. (15 mL) Thai Style Chili Sauce, optional
½ cup (125 mL) cashews, chopped
1. Heat a medium frying pan over medium heat. Add the oil and onion and sauté for 3 minutes or until onion is just cooked through. Add the garlic and the eggs. Stir till eggs are cooked through.
2. Add rice, thawed vegetables, soy sauce and Thai Style Chili sauce if using. Stir well.
3. Cover and reduce heat to low. Cook for 5 minutes or until the vegetables are cooked.
4. Sprinkle with cashews and serve.
Each 1 ½ cup (375 mL) serving contains:
330 Calories, 14 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 540 mg Sodium, 42 g CHO, 5 g Fiber, 12 g Protein
Purple Pomegranate Smoothie
Makes - 1 ½ cup (375 mL)
Serves - 1
An excellent colour of purple, this antioxidant superstar Smoothie, loaded with berries, cinnamon and pomegranate is really a mini meal in a glass. One sip and it feels like there’s a party in your mouth. Warning: this stuff stains like crazy, so drink sitting down or invest in one of those portable stain removers; you want to be drinking the purple power not wearing it.
½ cup (125 mL) pomegranate juice
1 cup (250 mL) frozen mixed berries
¼ cup (60 mL) French vanilla yogurt
½ tsp. (2 mL) cinnamon
1. Whirl everything in a blender. Drink
Each 1 ½ cup (375 mL) serving contains:
210 Calories, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 75 mg Sodium, 47 g CHO, 6 g Fiber, 6 g Protein.
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