Healthy Recipies
Chicken Meat
balls
6 - egg whites4 - 5 oz cans of 98% Fat-Free
white meat chicken
1 - jalapeno pepper (optional)
1.5 cups - Quaker Old-Fashioned Oatmeal
1 - medium onion
1 - 15 oz can of tomato sauce
Preheat oven to 400 degrees.
Strain excess liquid from chicken and mix with egg whites.
Put oatmeal in a blender and grind into a powder.
Chop jalapeno pepper and onion (if used).
Add Oatmeal powder, tomato sauce and onions to chicken mixture
and mix.
Make balls about 3" in diameter and place on a non-stick
pan. (No butter, oils, or cooking sprays).
Place in oven for 30 minutes.
Serving size: 2 balls
Nutritional information per serving:
Contains approximately 21 grams of Protein, 10 grams Carbohydrate,
and 1 gram Fat.
Beef Teriyaki Stir Fry
This recipe is provided by Mo Aoki from
Mye Japanese Restaurant in Oakville. Kids will enjoy wrapping
up their dinners. You could use tortillas instead of leaf lettuce
if you like.
Ingredients:
200 grams thinly sliced beef , cut into
bite-size pieces –rib-eye or strip loin is recommended
½ onion
1 small eggplant
1 small zucchini
1 or 2 leaves cabbage, cut into bite-size pieces
5-6 shitake mushrooms, stemmed and halved
1 bunch leaf lettuce
chili pepper paste*
Mo’s Stir-Fry Grilling Sauce**
1 tbsp olive oil or peanut oil
cooked rice (enough for 4 people)
Instructions:
Place bite-size pieces of beef in a
bowl. Add about 200 ml Mo’s Stir Fry Grilling Sauce and mix.
Let marinate for 30 minutes to one hour in the refrigerator. If
you don’t have time, mix sauce well with beef and use immediately.
Slice onion into 5 mm thick rings. Slice
eggplant and zucchini into 5 mm thick slices.
Place all vegetables except lettuce
into a separate bowl from the meat. Add about 100 ml of Mo’s
sauce.
Wash leaf lettuce and separate leaves.
Pat dry.
Add oil to wok and place over heat.
Cook meat in hot wok or frying pan for 2-3 minutes. Add vegetables
(except lettuce). Cook for another 3-4 minutes.
How to serve:
Place a piece of leaf lettuce in the
palm of your hand and add a little bit of cooked rice, beef and
vegetable mixture and chili paste (to taste). Roll up and enjoy.
Serves: 4 (2 adults and 2 small kids)
Make it a Meal: Make some extra rice
and cooked veggies that can be enjoyed without wrapping to make
this a hearty meal. Enjoy some fruit topped with flavoured yogurt
for dessert and you’ll have a food from every food group
in Canada’s Food Guide to Healthy Eating (link)
* chili pepper paste is found in the
Asian section of the supermarket
**Mo’s sauce is available at Mye
Japanese Restaurant and Loblaws Oakville North
Kid-friendly version: chili pepper paste
adds great flavour, but if your kids don’t enjoy spicy foods,
skip the chili pepper past.
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