Short on time, big on flavor. Nutritious, but cost effective. Discover three protein-packed recipes with 10 ingredients or less. Nourish your body and achieve a healthier version of you, and enjoy the taste throughout. Healthy eating is fundamental in maintaining our physical, mental, and emotional well-being.
Honey grilled salmon and asparagus
Savour the flavour with this simple grilled salmon and asparagus recipe. Marinate the salmon in a savoury blend of soy sauce, honey and thyme, then grill alongside fresh asparagus for a deliciously light and healthy meal.
Yields: 4
Ingredients:
Marinade
- 1 tbsp low sodium soy sauce
- 2 tsp vegetable oil
- 2 tsp liquid honey
- 2 tsp brown sugar
- 1 tsp chopped fresh thyme or ½ tsp dried thyme leaves
- ¼ tsp ground pepper
Fish and asparagus
- 4 salmon filets (about 1 ¼ lb)
- 1 bunch fresh asparagus, trimmed
- ½ fresh lemon
Directions:
- Prepare the marinade by mixing soy sauce, oil, honey, sugar, thyme and pepper together in a bowl
- Place salmon in shallow dish and pour marinade on top of salmon. Cover and refrigerate for 15-30 minutes, flipping once.
- Toss asparagus in cooking oil and place on the grill with medium-high heat. Grill asparagus, turning a couple of times until tender. Add salmon to grill for 5 minutes. Discard marinade. Turn salmon over and grill for an additional 5 minutes, or when fish is desirably flaky. Squeeze fresh lemon over asparagus just prior to serving.
Turkey and lentil shepherd’s pie
Indulge in this hearty turkey shepherd’s pie. Layers of seasoned ground turkey, lentils and veggies topped with creamy mashed potatoes, baked to golden perfection. A comforting meal the whole family will love!
Yields: 6
Ingredients:
- 5 large potatoes, washed and cubed
- 1 yellow onion, diced
- 1-pound lean ground turkey
- 1 cup canned lentils, rinsed and drained
- 2 tbsp Worcestershire sauce
- 2 tbsp tomato paste
- 2 cups frozen peas and carrots, thawed
- 2 tbsp margarine
- 1 tbsp 1% milk
Directions:
- Place potatoes in a large pot of boiling water. Cook for 10 minutes, or until the potatoes are soft, and drain.
- Lightly coat a non-stick pan with olive oil, add onion and cook for 5 minutes, or until the onions are browned. Add ground turkey and cook until brown. Add lentils, Worcestershire sauce, and tomato paste to the ground turkey.
- Put ground turkey mixture into an 8×8 casserole dish and spread evenly across the bottom. Layer the pea and carrot mixture on top of the turkey.
- Add margarine and milk to potatoes and mash. Layer mashed potatoes on top of the peas and carrots.
- Place in the oven and broil for 5 to 10 minutes at 400 degrees, or until potatoes brown. Remove from oven and serve.
Minestrone soup
Whip up this easy and nutritious minestrone soup! Simmered with carrots, beans and tomatoes in flavourful vegetable broth, it’s a cozy meal that’s ready in no time. Perfect for a comforting dinner or a warming lunch.
Yields: 9
Ingredients:
- 6 cups vegetable broth
- 4 cups chopped cabbage
- 3 cups diced carrots
- 1 can (540 mL/19 oz) white kidney beans, drained and rinsed
- 1 can diced tomatoes (with or without puree)
- ½ tsp garlic powder
Directions:
- Bring vegetable broth to a boil in a large pot
- Reduce heat to medium and add chopped cabbage and diced carrots. Cover and simmer for 30 minutes, or until vegetables are tender.
- Stir in beans, tomatoes, and garlic powder. Add salt and pepper to taste. Cover and cook for an additional 5 minutes.
- Serve and enjoy
Looking for more recipes? Visit Canada’s Food Guide for more food inspiration. For advice on healthy eating, check out UHN’s healthy eating tips from UHN Registered Dietitians.
Which dinner was your favourite? Take a picture of your treat and tag us on social media @UHNfoundation.
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