August 27, 2013

Kids in the kitchen

Recipes from the Registered Dieticians working with the Dairy Farmers of Canada

All recipes from

 Chicken Fajitas with Guacamole Dip


Chicken Fajitas  picture by: Mairlyn Smith

Chicken Fajitas
picture by: Mairlyn Smith

Prep Time: 10 mins

Cooking Time: 10–15 mins

Yield: 12 fajitas



4 skinless boneless chicken breast halves

1⁄2 cup (80 mL) lime juice

1⁄4 cup (60 mL) olive oil

2 tbsp (30 mL) chili powder

1 tsp (5 mL) garlic powder

1⁄4 tsp (1 mL) cayenne pepper

Salt and pepper, to taste

Vegetable oil

1 red onion, minced

1 green bell pepper, trimmed and minced

1 can (10 oz/284 mL) corn niblets, drained


Canadian Cheddar cheese, grated

12 large corn or flour tortillas



2 ripe but firm avocados

1⁄3 cup (80 mL) 10% half-and-half cream

¼ cup (60 mL) light mayonnaise

½ tsp (2 mL) grated lime rind

1 tbsp (15 mL) lime juice

1 small plum (Roma) tomato, seeded and diced

1 clove garlic, minced

Dash hot pepper sauce


2 tbsp (30 mL) chopped fresh coriander or parsley (optional)


What they can do

1. In ovenproof dish, marinate chicken breasts in lime juice and oil for 2 hours in refrigerator.

2. Meanwhile, in large bag, combine chili and garlic powder, cayenne, salt and pepper.

3. Remove chicken breasts from dish, place in spice bag and shake well to coat chicken (add spices as needed).


What you can do

4. In skillet, cook chicken in oil over medium heat until done. Cut in strips and set aside.


What they can do

5. To prepare fajitas, place chicken strips on tortillas and top with onion, green bell peppers, corn niblets, salsa and Canadian Cheddar cheese.

6. Roll up tortillas and serve with guacamole.



7. Cut avocados in half and remove pits. Using spoon, scoop out flesh of avocados and place in a bowl.

8. Mash avocados with a potato masher until fairly smooth. (in the picture the avocado is chunky)

9. Add cream, mayonnaise, lime rind and juice; mash and stir until smooth and well combined.

10. Stir in tomato, garlic and hot pepper sauce. Season to taste with salt. Scrape into serving bowl and sprinkle with coriander, if using.

 Nutrient Breakdown:

For the 1 Fajita with guacamole per serving: 341 calories, 18 g total fat, 4.67 g sat fat, 602 mg sodium, 35 g carbs, 5 g fibre, 13.7 g protein



Lasagna Special

          Lasagna  picture by Mairlyn Smith

picture by Mairlyn Smith



For this intermediate-level recipe, let your children take on most of the responsibility while you help them out by taking on simpler tasks like cutting and mixing.


Preparation Time: 30 mins

Cooking Time: 1 hour

Yield: 8-10 servings


What you will need:

12 oz (350 g) lasagna pasta, cooked according to package directions

3–4 cups (750–1000 mL) diced cooked turkey, chicken or ham

12 oz (360 g) frozen spinach, cooked, drained and chopped

1 1/2 cups (375 mL) Canadian creamed Cottage cheese

1 tbsp (15 mL) chopped fresh parsley

2 eggs, beaten

1 1/2–2 cups (375–500 mL) grated Canadian Cheddar, Swiss or Mozzarella cheese



1/3 cup (80 mL) butter

1 small onion, minced

1/3 cup (80 mL) flour

1/4 tsp (1 mL) celery salt

1/4 tsp (1 mL) poultry seasoning

1 tsp (5 mL) salt

Freshly ground black pepper

4 cups (1 L) milk



·         Swap beans for cooked meat in this recipe for a delicious meatless lasagna.

·         Use whole-wheat pasta to boost the fibre content of this meal.




What they can do:

1. Sauté onion in butter until golden. Blend in flour and seasonings and stir until bubbly.

2. Gradually add milk and cook over medium heat until smoothly thickened, about 10 minutes.


What you can do:

3. Mix spinach, cottage cheese, parsley and eggs together.



What they can do:

4. Lightly butter a 9 x 13-inch (23 x 33 cm) baking dish or lasagna pan or line with parchment paper.

5. Spoon a thin layer of sauce onto the bottom of baking dish. Cover with a layer of lasagna, side by side.

6. Add half the turkey and half the spinach-cheese mixture, then spoon about one-third of the sauce over all. Top with another layer of lasagna, then turkey, spinach-cheese mixture and sauce.

7. Finish with a layer of lasagna, spooning remaining sauce on top. Sprinkle with grated cheese.

What you can do:

8. Refrigerate until ready to bake (optional).

9. Bake at 350 °F (180 °)

 Nutrient breakdown per serving: 432 calories, 18 g total fat, 10 g sat fat, 678 mg sodium, 37 g carbs, 4.5 g fibre, 30 g protein.

Oriental-Style Pulled Chicken Sandwich

Oriental Style pulled Chicken Sandwich picture courtesy of DFC

Oriental Style pulled Chicken Sandwich
picture by Mairlyn Smith



Prep Time: 15 mins

Cooking Time: 15 mins

Yields: 4 to 6 Servings


¼ cup (60 mL) barbecue sauce

1 ½  tsp (7 mL) miso

¼ tsp (1 mL) Chinese five-spice powder

6 boneless, skinless chicken thighs

1 green onion, chopped

½ cup (125 mL) snow peas, cut into strips

4 – 6 whole wheat or multi-grain hamburger buns

4 – 6 slices of Canadian Gouda

1 cup (250 mL) lettuce or Chinese cabbage, thinly sliced


What they can do

1. Preheat grill or skillet to medium. In a bowl, mix barbecue sauce, miso and five-spice powder.


What you can do

2. Prepare vegetables: chop green onion, cut snow peas into strips and thinly slice lettuce or Chinese cabbage.


What they can do

3. Use a large spoonful of sauce to coat the chicken and reserve the remaining sauce. Cook chicken on the grill for 12 to 15 minutes, or in a skillet for 6 to 8 minutes, until thoroughly cooked. Let cool. Meanwhile, add green onion and snow peas to remaining sauce.

4. Shred chicken and add to sauce.

5. Open hamburger buns, place cheese on bottom halves and heat.


What you can do

6. Divide mixture among buns and garnish with Gouda and lettuce or Chinese cabbage.


Nutritional Info per serving

Energy: 370 Calories, Protein: 37 g, Carbohydrate:  25 g, Total Fat: 13 g, Fibre: 2.1 g, Sodium: 611 mg

Top 5 Nutrients Nutrient: % DV*

 Calcium: 16% / 180 mg

Selenium: 100%

Vitamin B12: 60%

Niacin: 45%

Vitamin B6: 42%

*percentage of daily value



Fattoush Revisited with Crab and Feta


Fattoush picture courtesy of the Dairy Farmers of Canada

picture courtesy of the Dairy Farmers of Canada

Prep Time: 20 mins

Yields: 4 Servings


2 tbsp (30 mL) lemon juice

2 tbsp (30 mL) olive oil

¼ tsp (2 mL) ground sumac or cumin

1 cup (250 mL) mango, peeled and diced

2 tbsp (30 mL) fresh mint, chopped

½ cup (125 mL) fresh parsley, chopped

4 cups (1 L) romaine lettuce, thinly sliced

2 cups (500 mL) cucumbers, diced

2 tomatoes, quartered

4 oz (120 g) Canadian Feta, diced

6 oz (180 g) crabmeat

Pita bread, torn or cut into pieces


What you can do

1. Prepare vegetables: chop mint and parsley, thinly sliced romaine lettuce, dice cucumbers and quarter tomatoes.


What they can do

2. Peel and dice mango.


What you can do

3. Shred crabmeat and dice Feta cheese.


What they can do

4. In a large bowl, blend lemon juice, olive oil, and sumac or cumin. Add remaining ingredients. Gently toss and serve with pita bread.


Nutritional Info per serving

 Energy: 275 Calories, Protein: 17 g, Carbohydrate: 14 g, total Fat: 18 g, Fibre: 3.1 g, Sodium: 368 mg


Top 5 Nutrients Nutrient: % DV*

 Calcium: 28% / 308 mg

Vitamin B12: 83%

Vitamin C: 69%

Folate: 63%

Selenium: 46%

*percentage of daily value


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