This Mother’s Day menu is easy, economical and tastes fabulous.
Here’s the menu you saw on City TV in Toronto.
Baby Greens with Honey Mustard Dressing – recipe follows
Chicken with Mango and Apricots – recipe follows
Brown Basmati Rice – cook as per package
Chopped chives as a garnish
• Start rice 1 hour before serving dinner. The rice takes 45 minutes to cook. After cooked remove from heat, gently fluff with a large rice paddle or fork, cover with lid and let sit till serving time.
• Set table
• Prep chicken. Bake in oven
• Make salad dressing.
• Wash and spin greens dry
• When chicken is cooked remove from oven and follow Step 6 in the recipe.
• Measure out ½ cup (125 mL) cooked rice for each plate and place on plate.
• Add 1 large cup (250 mL) baby greens. Drizzle with 1 tbsp (15 mL) salad dressing
• Place chicken on each plate top with apricots and mango spoon sauce over top
• Sprinkle dinner with chopped chives if desired.
• Serve to raves
All the recipes are from the award winning nutrition/cookbook:
Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc and Liz Pearson RD
Chicken with Mango and Apricots
Serves – 4
An easy and delicious recipe that gets raves every time you serve it.
14 oz. (400 g) boneless, skinless chicken breasts cut into 4 equal pieces or the same weight in boneless, skinless chicken thighs, approx 8-12
One – 14 fl. oz. (398 mL) can apricots
3 Tbsp. (45 mL) frozen orange juice concentrate
1/3 cup (75 mL) mango chutney
1 Tbsp. (15 mL) lower sodium soy sauce
1 large really ripe mango or 1 cup frozen mango chunks, thawed
1. Preheat the oven to 425F (220C.) Line an 8-inch square (2 L) metal baking pan with wet parchment paper, or spray with oil. Lay the chicken on top.
2. Drain the apricots making sure to reserve 1/3 cup (75 mL) of the liquid. Set the apricots aside.
3. Mix the reserved liquid together with the orange juice concentrate, mango chutney and the soy sauce. Pour over the chicken.
4. Bake in the oven for 20-25 minutes or until done.
5. While it’s cooking; cut and peel the mango. Cut it into 1″(2 cm) slices. Set aside, along with the apricots. If using frozen thawed mango it’s already chopped.
6. When the chicken is cooked [an internal temperature 165°F (74°C) is reached], pour the liquid into a frying pan. Leave the chicken in the pan and cover. Turn the heat onto high and add the apricots and mango. Bring to a boil and leave it to reduce for about 5 minutes until slightly thickened. Pour it over the chicken. Serve.
Each serving contains
300 Calories, 2 g Total Fat, 0.5 Sat Fat, 0 g Trans Fat, 300 mg Sodium, 38 g Carbs, 3 g Fiber, 30 g Protein
Can’t find canned apricots?
Use 8 fresh or 8 dried apricots and add 1/3 cup (75 mL) apricot nectar which you find in the juice aisle. Most brands are sold in a Tetra Pak carton and are usually with the drink boxes.
What is frozen orange juice concentrate and where do I find it?
It is the frozen juice that you find in the frozen juice aisle. You knew that.
What does a really ripe mango look like?
Mangoes are in season from May to September. Look for heavy ones that have a skin that is golden yellow with red mottling. This will be a deliciously ripe mango loaded with flavour and nutrition. Keep a ripened mango in the fridge for up to 4 days. To ripen a green mango, store it in a paper bag on the counter till the skin turns that golden yellow colour.
Honey Mustard Salad Dressing
Makes – ¼ cup (60 mL) to serve – 4 – 1 tbsp. (15 mL) per serving
I created this for a dinner theatre fundraiser at my church. Everyone loved the recipe so much they were coming into the kitchen to write down the recipe. The only problem was the version that was posted on the wall served ninety-two, oh well, hopefully they know math.
1 tbsp. (15 mL) orange juice concentrate
1 tbsp. (15 mL) canola oil
1 tbsp. (15 mL) apple cider vinegar
1 tbsp. (15 mL) honey
1 tsp. (5 mL) Dijon mustard
1. Whisk together in a small bowl. Serve or store in fridge for up to 2 days.
2. Serve over wash and dried baby greens.
Each 1 tbsp. (15 mL) serving contains
50 Calories, 3.5 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 15 mg Sodium, 7 g Carbs, 0 g Fiber, 0 g Protein