“What’s for dinner” is a common question in many households. Teresa Makarewicz from Foodland Ontario was here to answer that question with some tasty, no fuss meals using local ingredients.
Tex-Mex Chicken Sheet Pan Supper
Preparation Time: 15 minutes
Baking Time: 22 minutes
500 g boneless skinless Ontario Chicken Thighs or Breasts
2 tsp (10 mL) chili powder
1/2 tsp (2 mL) salt
1/8 tsp (0.5 mL) cayenne pepper
1 tbsp (15 mL) vegetable oil
1 Ontario Sweet Potato, cut into bite-size pieces
1 Ontario Greenhouse Sweet Red Pepper, cut into bite-size pieces
Half Ontario Onion, cut into wide strips
1 clove Ontario Garlic, minced
1-1/2 tsp (7 mL) dried oregano leaves
1/2 cup (125 mL) Ontario Cherry or Grape Tomatoes, halved
2 tbsp (25 mL) coarsely chopped fresh Ontario Coriander Leaves
Toppings: Ontario Sour Cream
Cut chicken into bite-size pieces; place in medium bowl. Add chili powder, 1/4 tsp (1 mL) of the salt, cayenne and 1-1/2 tsp (7 mL) of the oil. Stir until chicken is coated; place on one end of large rimmed baking sheet.
In same bowl, add sweet potato, red pepper and onion. Add remaining oil and salt, garlic and oregano; stir. Place at opposite end of baking sheet.
Roast in 400°F (200°C) oven for 20 minutes. Stir in tomatoes; roast for 2 minutes. Sprinkle with coriander. Serve with sour cream and lime wedge.
PROTEIN: 29 grams
FAT: 8 grams
CARBOHYDRATE: 13 grams
FIBRE: 2 grams
SODIUM: 380 mg
Bok Choy and Beef Stir-Fry
Preparation Time: 10 minutes
Cooking Time: about 10 minutes
3 tbsp (45 mL) oyster sauce
1 tbsp (15 mL) sodium-reduced soy sauce
2 tsp (10 mL) cornstarch
1 tsp (5 mL) Asian chili garlic sauce (or to taste)
2 tbsp (25 mL) vegetable oil
12 oz (375 g) Ontario Boneless Beef Grilling Steak, cut across grain into thin strips
1 package (454 g) Ontario Baby Bok Choy, sliced in half lengthwise
2 cloves Ontario Garlic, minced
1 tsp (5 mL) each sesame oil and toasted sesame seeds (optional)
In small bowl, whisk together, 1/4 cup (50 mL) of cold water, oyster sauce, soy sauce, cornstarch and chili garlic sauce. Set aside.
In wok or large deep skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Stir-fry beef in batches for 2 minutes or until browned but still pink inside; transfer to bowl.
Add remaining oil to skillet. Stir in bok choy and garlic; stir-fry 1 minute. Add 3 tbsp
(45 mL) of water. Cover and stir occasionally for 3 minutes or until bok choy is tender-crisp. Stir in beef with any accumulated juices and reserved sauce. Stir-fry until sauce thickens, 1 minute. Stir in sesame oil and sprinkle with sesame seeds (if using).
PROTEIN: 20 grams
FAT: 11 grams
CARBOHYDRATE: 5 grams
FIBRE: 1 gram
SODIUM: 405 mg