Ontario Meat & Poultry Recipes with 350 calories or less per serving

Transcription

1 Ontario Meat & Poultry Low(e r)- Ca lorie Collection Recipes with 350 calories or less per serving

2 Turkey Cobb Salad This colourful, fresh and flavourful salad is a satisfying meal in one perfect for dining al fresco. Dressing: 2 tbsp (25 ml) white wine vinegar 1 tbsp (15 ml) dijon mustard 1 tsp (5 ml) sugar 1/4 tsp (1 ml) salt and fresh cracked pepper 1/3 cup (75 ml) olive oil Salad: 1 head Boston lettuce, broken into bite sized pieces 1 lb (454 g) Ontario turkey breast, chopped 1 cup (250 ml) chopped, cooked Ontario bacon 4 eggs, boiled and quartered 2 cups (500 ml) cherry tomatoes, halved 1 avocado, chopped 1/4 cup (50 ml) crumbled blue cheese (optional) In measuring cup, whisk together white wine vinegar, dijon, sugar, salt, pepper and oil until well blended. In shallow bowl, arrange lettuce. Arrange turkey, bacon, eggs, tomatoes and avocado and cheese (if using) in rows. Drizzle with dressing and serve. Makes 4 servings. Chef s Tip: If you aren t a fan of blue cheese, substitute an equal amount of creamy crumbled goat cheese instead. Per Serving: about 300 cal, 31 g pro, 14 g total fat (3 g sat fat), 14 g carb, 3 g fibre, 275 mg chol, 620 mg sodium. %RDI: iron 10%, calcium 8%, vit A 45%, vit C 25%

3 Beef Provolone Pizza A soon to be family favourite, this pizza hits the table faster than delivery! 1 12 inch (30 cm) ready-made or rolled pizza dough crust 1/2 cup (125 ml) pizza sauce 1/2 lb (250 g) extra lean ground Ontario beef 2 tbsp ( 25 ml) onion soup mix 1 cup (250 ml) halved grape or cherry tomatoes 1 cup (250 ml) shredded Provolone cheese 1/2 red onion, thinly sliced 4-5 torn fresh basil leaves In a deep skillet on medium-high heat cook ground beef with onion soup mix, for about 9 to 10 min., breaking up into small chunks until browned. Drain. Top pizza dough crust with pizza sauce. Sprinkle with beef mixture, tomatoes, cheese, onion and basil. Bake in 425 F (220 C) oven for about 15 minutes, until cheese is melted and crust is crispy and golden. Makes 6 servings. Chef s Tip: Cheeseburger Version: Eliminate tomatoes, onion, Provolone cheese and basil. Top with 2 cups (500 ml) shredded Cheddar and mozzarella cheese blend. Recipe courtesy of PER (4 piece) SERVING: Per Serving: about 320 calories, 180 cal, g g protein, pro, 6 g 18 total g fat, fat 2 (3 g carbohydrate. g sat fat), 22 Excellent g carb, source of iron 2 g fibre, 30 mg (25% chol, DV), 800 vitamin mg sodium. B12 (174% %RDI: DV) iron and zinc 4%, (90% calcium DV), 4%, 16% vit DV A sodium.) 4%, vit C 2%

4 Chicken with Prosciutto, Sage & Goat Cheese The ultimate in easy entertaining, this classic dish will impress guests and can be prepped, cooked, sliced and served in under 45 minutes. Featuring a savoury pillowy centre of shallot and sage infused goat cheese and fresh Ontario prosciutto, these moist chicken breasts are sure to impress your guests. 1 tbsp (15 ml) butter 1 large shallot, finely chopped 2 tbsp (30 ml) fresh chopped sage leaves 1/2 tsp (2 ml) each, salt and fresh cracked pepper 2 oz (60 g) crumbled goat cheese 4 Ontario chicken breasts, skin on 4 slices, Ontario prosciutto 1 tbsp (15 ml) melted butter In heavy saucepan, melt butter over medium heat; cook shallots, stirring, for about 5 min. or until softened; let cool completely. Stir in sage, salt, pepper and goat cheese. Set aside. Meanwhile, using sharp knife, remove bones from chicken breasts, leaving skin intact. Slice horizontally, almost all the way through, so that chicken breast opens like a book. Stuff each breast with a slice of prosciutto and a 1/4 cup (50 ml) of the goat cheese mixture pressing to spread evenly; fold breast to enclose filling. Place on greased rimmed baking sheet, skin side up; brush with butter. Bake in 375 F (190 C) oven, for about 35 min. or until chicken has reached an internal temperature of 74 C (165 F). Serve immediately. Makes 4 servings. Chef s Tip: To save time use boneless chicken breasts. Per serving: about 220 cal, 33 g pro, 8 g total fat (5 g sat fat), 2 g carb, 0 g fibre, 90 mg chol, 600 mg sodium, %RDI: iron 8%, calcium 4%, vit A 8%, vit C 4%

5 Vegetable and Veal Roll Ups Peppers, zucchini and onions are paired with tender Ontario veal for this unique healthy supper. The nutrient-dense vegetables are wrapped in protein-rich veal and topped off with a light but savoury cream sauce. 1 lb (500 g) Ontario veal cutlets or scaloppini (about 8 pieces) 12 asparagus spears, halved crosswise 1 red pepper, thinly sliced 1 zucchini, cut into 3-inch (7.5 cm) long spears 4 green onions, sliced into 3-inch (7.5 cm) lengths 2 tsp (10 ml) olive oil 1/2 tsp (2 ml) each, coarse salt and fresh cracked pepper 1 cup (250 ml) chicken broth 1/2 cup (125 ml) light, spreadable cream cheese 1 tbsp (15 ml) fresh chopped chives 2 tsp (10 ml) lemon zest 1/2 tsp (2 ml) each, fresh chopped thyme and tarragon Preheat oven to 400 F (200 C). Arrange veal cutlets on a flat, clean surface with the narrow end facing you. Arrange assorted vegetables at the front of each piece of veal. Roll up and place seam side down on a parchment-lined, rimmed baking sheet. Brush all over (vegetables too) with oil and sprinkle with salt and pepper. Bake in the centre of the oven until the veal is cooked through and vegetables are tender crisp, about 8 to 12 min. Meanwhile, in small saucepan, bring chicken broth to boil over medium high heat. Whisk in cream cheese until smooth. Let reduce slightly and whisk in chives, lemon zest, thyme and tarragon. Remove from heat. Serve over veal roll ups. Makes 4 to 6 servings. Recipe courtesy of Per Serving: about 180 cal, 18 g pro, 9 g total fat (3 g sat fat), 6 g carb, 2 g fibre, 50 mg chol, 370 mg sodium. %RDI: 10% iron, 8% calcium, 80% vit C, 30% vit A, 10% B12, 15% zinc.

6 Turkey with Mushrooms Mushrooms, garlic and shallots combine with white wine to create a light and flavourful sauce for tender Ontario turkey cutlets. This no-fuss weeknight recipe is made using one skillet and ready to serve in under 20 minutes. 1 lb (500 g) Ontario turkey cutlets/scaloppini 1/2 tsp (2 ml) salt, divided 1/2 tsp (2 ml) fresh cracked pepper, divided 1 olive oil 1 clove garlic, minced 1 shallot, minced 1 tbsp (15 ml) chopped mixed mushrooms, such as shiitakes, cremini, oyster and portobella 1/2 cup (125 ml) white wine * 1/2 cup (125 ml) chicken broth 1/2 cup (125 ml) flat leaf parsley, minced Preheat oven to 275 F (140 C). Season turkey with 1/4 tsp salt and 1/4 tsp pepper. In large, heavy skillet, heat oil over medium-high heat. In batches, brown cutlets on both sides until just cooked through, about 3 min. per side. Transfer to plate and keep warm in oven while making sauce. In same skillet, cook garlic and shallots until softened and tender, about 3 min. Stir in mushrooms and remaining salt and pepper, cook until mushrooms are golden brown and no liquid remains, about 5 min. Pour in wine and stir often, until reduced by half; add chicken broth and parsley. Cook until slightly thickened, about 3 min. To serve, spoon sauce over cutlets. Makes 4 servings. *Chef s Tip: If you do not have white wine, substitute with 1/2 cup (125 ml) of chicken broth. Per serving: about 200 cal, 30 g pro, 4 g total fat (1 g sat fat), 6 g carb, 1 g fibre, 45 mg chol, 760 mg sodium. %RDI: iron 15%, calcium 4%, vit A 15%, vit C 20%

7 Stuffed Pork Tenderloin Ontario pork loin wraps around a stuffing of double smoked Ontario bacon, fresh apples, mushrooms and leeks in this delectable dinner roast. Easy to prepare and quick to cook, this dish is perfect for entertaining and will have guests marveling at your culinary prowess. 1/2 cup (125 ml) chopped double smoked Ontario bacon 1 cup (250 ml) chopped leeks 1 cup (250 ml) chopped, peeled and cored apples 1/2 cup (125 ml) chopped celery 1/2 cup (125 ml) chopped mushrooms (cremini or button) 1 tbsp (15 ml) chopped fresh thyme 1 tsp (5 ml) salt, divided 1 tsp (5 ml) fresh cracked pepper, divided 1/2 cup (125 ml) fresh or dried bread crumbs 1/4 cup (50 ml) chopped fresh parsley 2 lb (1.5 kg) Ontario pork double loin Sauce: 2 tbsp (30 ml) butter, divided 1/2 cup (125 ml) diced shallots 1/2 tsp (2 ml) chopped fresh thyme 1 cup (250 ml) Port 1 cup (250 ml) chicken broth Place filling in the centre of double loin; tie to secure. Sprinkle pork with remaining salt and pepper and place in roasting pan. Cooked through, about 75 min. Let rest, tented with foil, for 10 min. before slicing. Sauce: In skillet over medium-high heat, melt half of the butter; cook shallots and thyme until tender and starting to brown, about 5 min. Pour in Port and cook until reduced by half. Pour in chicken broth and cook for 5 min. Remove pan from heat, add remaining butter and stir until melted (it will thicken and bind the sauce). Serve with sliced pork roast. Makes 8 to 10 servings. *Chef s Tip: If you do not have Port, substitute with a sweet red wine. Preheat oven to 350 F (180 C). In a large skillet on medium heat, cook bacon until browned, transfer to plate. Drain all but 1 tbsp (15 ml) of rendered fat from the pan. Add leeks, apples, celery, mushrooms, thyme, half of the salt and pepper; cooking until tender and golden, about 8 min. Let cool and toss with bread crumbs, bacon and parsley. Per Serving: about 320 cal, 27 g pro, 17 g total fat (7 g sat fat), 10 g carb, 1 g fibre, 75 mg chol, 490 mg sodium. %RDI: iron 10%, calcium 4%, vit A 10%, vit C 10%

8 Classic Stuffed Veal Chops These chops combine the classic flavours of bacon, shallots, garlic and fresh herbs, stuffed into tender Ontario veal and grilled to perfection. 1-1½ lbs (750 g) Ontario veal chops 4 slices Ontario bacon, diced 1/2 cup (125 ml) finely chopped shallots 2 cups (500 ml) diced mushrooms 1 tbsp (15 ml) chopped garlic 1/4 cup (50 ml) dry red wine 1/2 tsp (2 ml) each, salt pepper 1/4 cup (50 ml) chopped fresh parsley 1 tbsp (15 ml) chopped fresh thyme Make a pocket in each veal chop by cutting horizontally, toward the bone. Move the knife around gently to form a pocket. Cover and refrigerate until ready to stuff. In skillet over medium-high heat, cook bacon, about 5 min. Add shallots and mushrooms and cook about 10 min. Stir in garlic and cook 1 min.; stir in wine and cook until liquid has been absorbed. Season with half of the salt and pepper, parsley and thyme. Remove from skillet and let cool completely. Reserve skillet (do not clean) for sauce. Preheat grill or BBQ to medium-high. Divide stuffing into the pockets of the veal chops (approximately 1/3 cup (75 ml) in each); season with remaining salt and pepper. Arrange chops on greased, preheated grill. Grill for approximately 10 min. on each side, or until a hint of pink remains. Transfer to platter and rest 10 min. before serving. Makes 4 servings. Chef s Tip: If you re looking for a great sauce for this recipe, please visit this recipe on Per serving: 349 calories, 30.3 g protein, 8.6 g carbohydrate, 1.5 g dietary fibre, 810 mg sodium, 20.0 g total fat, 2.6 gm polyunsaturated fatty acids, 10.2 gm saturated fatty acids, 127 mg cholesterol

9 Split Roasted Chicken Ontario s moist lemon garlic chicken can be prepared a day in advance and requires only 30 minutes of grilling or roasting. Enjoy with a fresh salad or rice pilaf. 4 cloves garlic, minced 1 tbsp (15 ml) chopped fresh dill 1 tbsp (15 ml) chopped fresh thyme 1 tbsp (15 ml) lemon zest 1/2 tsp (2 ml) red pepper flakes 1/2 tsp (2 ml) each, salt and fresh cracked pepper 1 tbsp (15 ml) olive oil 2.5 lb (1.25 kg) whole Ontario chicken In a small mixing bowl, stir together garlic, dill, thyme, lemon zest, red pepper flakes, salt, pepper and olive oil to make a paste. Set aside. Using kitchen shears, cut chicken down each side of backbone; remove backbone and wing tips (alternatively, you can ask your butcher to do this for you). Place, breast side up, on rimmed baking sheet, pressing firmly on backbone to flatten. Using fingers and starting at the neck end of the chicken, gently loosen skin from breasts and legs to form pockets, leaving skin attached at edges. Slide the garlic mixture into the pockets, turn over and spread any remaining mixture inside chicken. Cover with plastic wrap or place in a re-sealable plastic bag and store up to one day or at least one hour before grilling or broiling. Grill chicken over medium-high, indirect heat, turning once, until chicken reaches an internal temperature of 185 F (85 C) about 30 min. Alternatively, roast chicken in a 400 F (200 C) oven for about 30 min. Let rest for 10 min. Cut into 8 pieces with clean kitchen shears or a sharp knife. Makes 6 to 8 servings. Per serving: about 320 cal, 27 g pro, 23 g total fat (6 g sat fat), 1 g carb, 0 g fibre, 105 mg chol, 250 mg sodium. %RDI: iron 8%, vit A 6%, vit C 8%

10 Roasted Garlic Turkey Breast This quick and easy recipe is ideal for entertaining. A savoury burst in every bite, oven roasted garlic stuffing is enveloped in fresh Ontario turkey breast and roasted until crisp and crackling. 2 roasted garlic bulbs 2 tbsp (30 ml) fresh chopped parsley 1 tbsp (15 ml) minced rosemary 2 tsp (10 ml) minced sage 1/2 cup (125 ml) fresh bread crumbs 2 tsp (10 ml) each, salt and fresh cracked pepper, divided 1 3 lb (15. kg) bonless Ontario turkey breast, rinsed and patted dry 2 tbsp (30 ml) olive oil Roasted Garlic: Slice the tops off 2 garlic bulbs. Drizzle with 1 tbsp (15 ml) olive oil and wrap completely in foil. Roast in 400 F (200 C) oven for about 1 hour or until golden and very tender. In bowl, combine, roasted garlic bulbs, parsley, rosemary, sage, bread crumbs and 1 tsp (5 ml) each of the salt and pepper. Carefully loosen turkey skin with fingers; tuck garlic mixture under the skin. Drizzle outside of skin with oil and sprinkle with remaining salt and pepper. Place in a roasting pan or a foil-lined rimmed baking sheet. Bake in the center of a 400 F (200 C) oven, uncovered until the skin is crispy and turkey is cooked through, registering about 170 F (77 C) on a meat thermometer, about 45 min. Let rest for 10 min.before slicing across the grain and serve with your favourite sides. Makes 4 to 6 servings. Per serving: about 230 cal, 26 g pro, 9 g total fat (2 g sat fat), 10 g carb, 1 g fibre, 45 mg chol, 890 mg sodium. %RDI: iron 8%, calcium 4%, vit A 4%, vit C 10%

11 Fennel-Crusted Pork-Fried Rice A fried rice with a different flavour of fennel and pork. Full of colourful vegetables and such an easy way to enjoy a full meal in one bowl. 1 lb (500 g) Ontario pork tenderloin 1 tbsp (15 ml) chopped fresh thyme 1 tsp (5 ml) fennel seeds, crushed 2 cloves garlic, minced 1/4 tsp (1 ml) fresh cracked pepper 2 tsp (10 ml) canola oil 1 cup (250 ml) long-grain brown rice 2 cups (500 ml) sodium-reduced and gluten-free chicken broth 1 small onion, chopped 1 carrot, chopped 1 stalk celery, chopped 2 cups (500 ml) sliced mushrooms 1 red bell pepper, chopped 1 small zucchini, chopped Cut tenderloin into thin strips and place in bowl. In a mortar and pestle, mash together thyme, fennel and garlic. Scrape into pork and add pepper and oil. Stir to coat well. In saucepan bring rice and broth to boil. Cover and simmer for about 25 min. or until liquid is absorbed and rice is tender. Set aside. Heat large nonstick skillet over medium-high heat with canola oil and brown pork. Remove to plate. Reduce heat to medium and add onion, carrot and celery to skillet, stirring for 2 min. Add mushrooms, pepper and zucchini. Cook, stirring for about 8 min. or until starting to brown. Stir in cooked rice and browned pork and cook, stirring for about 8 min. or until rice is starting to crisp and pork has a hint of pink inside. Makes 6 servings. Recipe courtesy of Per Serving: Cal, 8.5 g fat ( 2.4 g sat fat, 3.3 g monounsat, 1.8 g polyunsat 48.0 mg chol, 172 mg sodium, 30.5 g carbs, 2.8 g fibre, 20.8 g pro

12 Support Ontario, buy local. For more recipes, information and where to buy Ontario Meat & Poultry please visit This booklet is brought to you by the Ontario Independent Meat Processors (OIMP). The OIMP is an association that is committed to supporting the promotion of Ontario meat and poultry products through a family of programs.