Think fresh flavours and meals that taste like summer.
With warmer days finally here, it’s time for lighter, brighter meals that feel like summer. Not sure where to start? Registered Dietitians Karen Blekaitis and Laura Bushey from UHN have shared a few easy, delicious recipes to get you inspired. They work at Toronto General Hospital’s Endocrinology Clinic and Toronto Western Hospital’s Driscoll Family Digestive Health Centre, and they know how to make healthy food taste great.
Disclaimer: If you’re on a personalized diet plan, talk with your doctor or dietitian about whether these recipes are right for you.
Chicken fajitas
Ingredients
- 3 boneless, skinless chicken breasts
- 1 onion
- 3 bell peppers
- 2 tbsp olive oil
- 1 tbsp lime juice (about ½ lime)
Fajita Seasoning
- ½ tbsp chili powder
- ½ tbsp ground cumin
- 1 tsp garlic powder
- ½ tsp paprika
- ½ tsp oregano
- ½ tsp kosher salt
- ¼ tsp ground black pepper
For Serving
- tortillas
- sour cream
- pico de gallo
- avocado
Note: pico de gallo is a fresh Mexican salsa made from diced tomatoes, onions, cilantro and lime juice. It can be found at your local grocery store in the prepared food section or can be made at home.
Directions
- Mix all of the fajita seasoning ingredients in a small bowl.
- Generously coat the chicken with the fajita seasoning and gently press it in using your fingers.
- In a large skillet, heat the olive oil over medium heat. Sear the seasoned chicken breasts in the oil for about seven to eight minutes per side. Once the chicken is cooked through, remove it from the skillet and let it rest on a plate for a couple of minutes.
- Thinly slice the bell peppers and onion and add them to the same skillet. Sauté the onion and bell pepper for four to five minutes over medium heat, stirring frequently, until just tender.
- While the vegetables cook, slice the rested chicken breasts into strips. For thinner pieces, slice the strips in half lengthwise.
- Return the chicken to the skillet with the vegetables and stir to combine. Squeeze the juice of one lime on top and mix once more. Serve immediately with tortillas and the sour cream, pico de gallo, and avocado. You can also swap them out for your favorite toppings.
This recipe is adapted from Downshiftology by Lisa Bryan, originally published on Downshiftology.com
Black bean and corn salad
Salad:
- 1 can (540 mL/19 oz) black beans, rinsed and drained
- 1 can (540 mL/19 oz) corn kernels, rinsed and drained
- 2 tomatoes
- 1 red bell pepper
- ¼ cup cilantro
- ¾ cup cooked chicken
Dressing:
- 1 tbsp lime juice (about ½ lime)
- 1 tbsp olive oil
- ½ tsp ground cumin
- ½ tsp garlic powder
- Salt and pepper to taste
Directions
- Drain and rinse the black beans and corn and add them to a large bowl.
- Dice the red bell pepper, tomatoes and cooked chicken and add those into the same bowl, along with some chopped cilantro.
- Mix together all of the ingredients.
- Add the lime juice, olive oil, ground cumin, garlic powder, salt and pepper into a small bowl and whisk together.
- Pour the dressing over the salad and toss to evenly coat.
This recipe is adapted from Food Guide Canada, originally published on FoodGuideCanada.ca.
Oven-baked salmon
Ingredients
- 4 salmon fillets, about 6 ounces each
- 2 tbsp olive oil
- ½ tsp salt, or to taste
- ¼ tsp cracked black pepper or a pinch of finely ground black pepper
- 2 tsp minced garlic
- 1 tsp Italian herb seasoning blend
- 1 medium lemon
Note: Italian herb seasoning can also be substituted for herbs de provence, or ¼ tsp of each dried thyme, parsley, oregano and basil
Instructions
- Preheat the oven to 400 degrees. Place the salmon filets on a large, greased baking sheet and season generously with salt and pepper.
- In a small bowl, mix together the olive oil, garlic, herbs and the juice of half the lemon. Spoon the mixture over the salmon fillets, being sure to coat all sides. Thinly slice the other half of the lemon and place a slice on the top of each filet.
- Bake the seasoned salmon filets for 12 to 15 minutes. Once finished cooking, the salmon should be opaque and flaky when pulled apart with a fork. If desired, broil the filets for the last 1-2 minutes.
- Garnish with fresh thyme or parsley if desired and serve.
This recipe is adapted from Le Crème de la Crumb by Tiffany Azure, originally published on LeCremedelaCrumb.com.
Which nutrition month recipe was your favourite? Take a picture of your meal and tag us on social media @UHNfoundation.
