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ENJOY
TONIGHT!PAGE 84
<
SATISFYING SALADS VEGETARIAN RECIPES DINNER-PARTY IDEASDELICIOUS PASTAS
dinner in 30OVER 100
FRESH FASTRECIPES
S E
A L
O F
AP P R O V
A L
S I N C E
1 9 2 8
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AspicyCaesargoes downsmoothlywithcrispyblue-cheesebatteredwings
gastr o pubgrub
instant party
Classic Spicy CaesarRUN a lemonwedge aroundthe
rimo fat allglas s ,t h en tu rn it
upside downonto aplate of celery
salt.Fillglas s with ice.A dd1 o z
vodka,4 dashes of Tabasco,2
dashes of Worcestershireandthe
remainingjuice fromthe lemon
wedge.Topu pwit h Clamatojuice
andag enerous grindingof pepper.
Garnishwithanother lemonwedge
or our 10-minute pickledveggies
(page 178).
BlueCheeseChickenWingsSLICE 12 chickenwingsinhalf
atthejointand cutoffwingtips.
St ir cu pfoura n d t s ppepper
in abo wl.Wh isk1 egg wit h cu p
bluecheesesaladdressing in
anotherbowl.Workingwithone
wingata time,tossinourmixture,
theneggmixtureand nishby
lightlycoatinginouroncemore.
Pourenoughoil intoaheavylarge
po t t o reach adept h o f in .H eat
overmedium.Addhalf ofwingsand
cookuntildeepgolden andcooked
through,4to5min perside.Adjust
heatasneeded.Remove wingsto
papertowels.Repeatwith remaining
ingredients.Serveimmediately
withmorebluecheesedressing
ontheside.
Kitchen Tip
Tocheckthetemperatureof the
oil, try this trick: Put a bamboo
skewer or wooden chopstick into
the oil,making sure it touches
the bottomofthe pot.Ifthe
oilzzes upgently aroundthe
chopstick,it’s readyto go.
176 chatelaine.com
f ood cocktailhour
p
dGarlic
om 239
Withacrispy streuseltopping,tonsoffresh berriesanda hintofnuttywholewheat,thesearen’tyoureverydayblueberrymufns.
Bonus:They’redeliciouslymoistinside!
streusel-crunch
blueberrymuffins
S pecialBerry
chatelaine.com 213
f ood blissfulbaking
222 chatelaine.com
thanksgiving
special
EasiestRoastTurkey&Gravy
page254
turkey dinner made easyOnemorethingtobe gratefulfor:
Thisyear’sspreadiseffortless
recipesby croynlmchu ,
crTny and VtorWh
photographyby Johncun foodstylingby DvdGrnr
propstylingby JnHrdn
new recipesover 500
EVERY YEAR
SUBSCRIBE TODAY!
SUBSCRIBE TODAY! CHATELAINE.COM/ORDERFIND CHATELAINE EVERYWHERE!
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SOUPS & SALADS
CHICKEN
MEAT
SEAFOOD
VEGETARIAN
PASTA
3 WAYS WITH PRODUCE
10-MINUTE GOURMET
contents
DINNER IN 30
C O V E R , J O D I P U D G E . T H I S P A G E , A N G U S F E R G U S S O N ;
M I C H A E L A L B E R S T A T .
P us
6
18
34
50
64
76
88
106
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T E R C R E D I T
T K
SUBSCRIBE TODAY! CHATELAINE.COM/ORDER
snappycocktailsMakeaclassickirroyaleby
addingatablespoonofcassis
toeachglassofbubbly.
nu
hCreamy
arella
edPorkLoin
Parmesan
paragus
perswith
rbOil
reamTart
menu
CroissatSticky-BBradPddig
ChristasPaalBaco
elgatCitrsSalad
CltiSparkl
>
chocolate<cupcakes
m yr
p.140
ChangeYour Life
in 30 Days
slimmingsecrets* No-Gym Workout
* The Sleep Diet
* Smart Treats
DeliciousSuperfoodsFeeling Good NeverTasted So Great!
Fid Yu
PfctJ
Kate Middleton & Prince William
The Royal RomanceThe Courtship, the Wedding & the Shadow of Diana
p. 118
you caN reach your GoalS!
A Step-by-Step Guide to Finding
Real Balance & Boosting Your Health
IT Worked For TheSe WomeN
one fab idea
6 newlooks
For anYroom!
>
chatelaine.com 243
FIND CHATELAINE EVERYWHERE!
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entertaining ideasover 350
EVERY YEAR
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Love,
Te Catelaine
Kitchen
WHETHER YOU LOVE TO COOK or you justlove to eat, the “What’s for dinner?” question
is a daily conundrum. And coming up with
ideas that are both healthy and satisfying
is the ultimate challenge. Not anymore.
It is our mission to make your supper hour
easier and more delicious by offering you the
very best from our recipe box of fast and fresh,
market-to-table meal ideas. This book is fullof mouth-watering recipes — many of them
perfect for your next dinner party — all ready
to eat in less time than it takes to order in.
Tonight, dinner’s on us!
Triple-Tested
The reason Chatelaine
recipes work every time:
The Chatelaine Kitchen
We test every recipe in our
in-house kitchen at least
three times (sometimes
more!) to make sure it’s
delicious and foolproof.
We also make sure it’s easy
to follow and to shop for.
External Experts
Our professional testers
weigh all the ingredients for
nutritional analysis, verifyhow long the recipe takes
to cook and check if it can
be made ahead. We re-taste
and adjust as needed.
Home-Test Approved
To conrm results in
different kitchens, some
recipes are also tested
at home — by us or by you.
Sign up to be a home tester:
S E
A L
O F
AP P R O V A L
S I N C E
1 9 2 8
dinner in 30
m A S T E R F I L E
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T K T K T K T K T K T K T K T K
LENTIL, KALE & SAUSAGE SOUP CILANTRO-LIME CHICKENSOUP CLASSIC TOM YUM SOUP WITH CHICKEN & SHRIMP
CHICKEN MISO NOODLE SOUP MIDDLE EASTERN
SALAD BABY GREENS WITH CHICKEN & SPRING
VEGETABLES APPLE-FENNEL SALAD WITH PROSCIUTTO& WALNUTS SESAME-GINGER TOFU & VEGETABLES
BAKED GOAT CHEESE & APPLE SALAD
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soups &
salads
dinner in 30
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soups & salads
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J O H N C U L L E N
Lentil, Kale &Sausage Soup
10 MIN PREP | 35 MIN TOTAL
2 tbsp olive oil
2 Italian sausages
1 large onion, finelychopped
1 leek (white partonly), sliced
3 carrots, diced
2 garlic cloves,minced
156-mL can tomato paste
1 tsp ground coriander
1 tsp salt
8 cups chopped kaleleaves, about 1small bunch
540-mL can lentils, rinsedand drained
grated parmesan(optional)
HEAT a large, wide saucepan over
medium. Add oil, then sausages. Turnsausages occasionally until they lose
their pink colour, 4 to 6 min. Remove
to a plate. Add onion, leek, carrots and
garlic to pan. Cook until onion starts
to soften, about 3 min. Thinly slice
sausages. Stir in sausages and any
juices, tomato paste, coriander and
salt. Continue to cook, stirring
frequently, until flavour develops,
5 more min. Pour in 4 cups water.
Bring to a boil. Stir in kale and reduceheat to medium. Cover and gently boil,
stirring occasionally, until kale is
tender, 5 to 7 min. Stir in lentils. If
soup is too thick, stir in more water.
Ladle soup into bowls. Sprinkle with
parmesan. Serve immediately.
SERVES 6 | 308 calories, 16 g protein,
36 g carbs, 13 g fat, 8 g fibre, 857 mg
sodium, per serving. Excellent source
of vitamin A.
Substitution Tips:
Use any hearty
greens, such as
chard, in place of
kale. Any canned
beans also work
in place of lentils;
just be sure to rinse
them very well first.
dinner in 30
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soups & salads
Cilantro-Lime Chicken Soup
15 MIN PREP | 45 MIN TOTAL
1 tbsp vegetable oil
1 6 -in. tortilla, cut
into bite-sizedstrips
1 leek, thinly sliced
2 peppers, chopped
2 celery stalks,chopped
3 garlic cloves,minced
1 tbsp dried oregano 1/4 tsp hot red chili flakes 1/4 tsp nutmeg
1 cube chicken bouillon
2 skinless, bonelesschicken breasts
1 cup frozen corn niblets
1 tsp lime juice 1/2 cup coarsely chopped
cilantro
HEAT a very large, wide pot over
medium. Add 2 tsp oil. Add tortilla
strips. Cook, stirring frequently,until toasted, 2 to 3 min. Remove
to a plate. Add remaining oil to
same pot. Add leek. Cook, stirring
frequently, until leek softens
slightly, 1 min. Add peppers and
celery. Cook until vegetables begin
to caramelize, about 12 min. Add
garlic and cook 1 min. Stir in 3 cups
water and spices. Bring to a boil.
Stir in bouillon cube until dissolved.
Add chicken. Reduce heat andsimmer until chicken is cooked
through, about 6 min.
REMOVE chicken. Shred into strips.
Add to soup. Stir in corn, juice and
cilantro. Serve with tortilla strips.
SERVES 4 | 74 calories, 7 g protein,
8 g carbs, 2 g fat, 1 g fibre, 142 mg
sodium, per serving.
Classic Tom YumSoup with Chicken
& Shrimp15 MIN PREP | 30 MIN TOTAL
900-mL chicken broth
400-mL can regular coconut milk
1/2 tsp granulated sugar
1 tsp hot chili-garlic sauce
2 to 3 kaffir lime leaves
1 skinless, boneless chickenbreast, cut into thin
bite-sized strips 227-g pkg sliced mushrooms
1 ripe tomato, chopped1/2 454-g pkg medium shrimp, peeled
2 tbsp lime juice
2 tbsp fish sauce
1/4 cup finely chopped cilantro
COMBINE broth and coconut milk in
a large saucepan and set over medium
heat. Whisk in sugar and chili-garlic
sauce. Add lime leaves. Cover andbring to a boil.
ADD chicken, mushrooms, tomato
and shrimp. Cook, stirring occasionally,
until chicken is cooked through,
about 5 min.
STIR lime juice, fish sauce and cilantro
into soup. Spoon into bowls.
SERVES 6 | 228 calories, 17 g protein,
7 g carbs, 17 g fat, 2 g fibre, 1,245 mg
sodium, per serving. Good sourceof magnesium.
Substitution Tips: Can’t find lime
leaves? Substitute 1/2 tsp lime zest. Use
a 90-g pkg of enoki mushrooms instead
of regular sliced mushrooms. Stir in
with cilantro at the end of cooking.
chatelaine.com
M I C H A E L G R A Y D O N
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J O H N C U L L E N
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Chicken Miso Noodle Soup
15 MIN PREP | 25 MIN TOTAL
Middle EasternSalad
20 MIN PREP | 20 MIN TOTAL
1 pita, preferablywhole wheat, splitin half
1 tsp cumin
1 cup marinatedartichoke hearts,drained
3 ripe plumtomatoes, chopped
1 red pepper, chopped 3/4 cup crumbled feta 1/4 cup pitted kalamata
olives, chopped 1/4 cup chopped fresh
mint or basil 1 tbsp lemon juice
2 tbsp olive oil
1 garlic clove,minced
BRUSH both sides of pita with vegetable
oil and sprinkle with 1/2 tsp cumin.Crisp in a toaster oven or preheated
450F oven, 2 to 4 min.
SLICE artichokes into quarters. Stir
with tomatoes and pepper in a large
bowl. Add feta, olives and mint. Tear
pita into bite-sized pieces and stir in.
WHISK oil, lemon juice, garlic and
remaining cumin together in a small
bowl. Drizzle over salad and toss.
SERVES 6 | 190 calories, 6 g protein,13 g carbs, 14 g fat, 4 g fibre, 478 mg
sodium, per serving.
Make-Ahead Tip: This salad gets
better as it sits. Let stand up to
2 hours before serving.
500-g pkg groundchicken
1 carrot, grated 1
/2 cup white misopaste
2 tsp finely gratedfresh ginger
1 tsp garlic powder
1 tbsp cornstarch
2 200-g pkgs udon noodles 1/2 cup chopped
cilantro
Shopping Tip: Udon are
thick white noodles used inJapanese cooking. Look for
them in the Asian section
of the supermarket. Or use
200 g medium rice noodles
instead — just soak them in
hot water for 5 min before
adding to the soup.
FILL a large pot with water and
bring to a boil over high. Cook
noodles following package direc-
tions until al dente, 8 to 12 min.
BRING 4 cups water to a boil in a
pot over medium-high. Stir chicken
with carrot, 1 tbsp miso paste, ginger,
garlic powder and cornstarch in
a large bowl. Roll into 3 logs about
1 in. thick. Cut into 1-in. pieces. Pat
each piece into a meatball shape,
then drop into boiling water. Add
udon. Reduce heat to medium. Boil
gently until meatballs are cooked,about 5 min.
PLACE remaining miso in a small
bowl and whisk in a ladleful of boiling
soup. Remove pot from heat and stir
in miso mixture and cilantro.
SERVES 6 | 391 calories, 20 g protein,
47 g carbs, 12 g fat, 2 g fibre, 1,308
mg sodium, per serving. Good
source of vitamin A.
soups & salads
chatelaine.com
G E O R G E W H I T E S I D E
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dinner in 30
13
Y V O N N E D U I V E N V O O R D E N
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chatelaine.com
Apple-Fennel Saladwith Prosciutto
& Walnuts10 MIN PREP | 10 MIN TOTAL
4 leaves green leaf lettuce,washed and dried
1 Granny Smith apples, slicedcrosswise into 1/8-in. roundslices
1/4 English cucumber,sliced crosswise into1/8-in. round slices
4 slices prosciutto, halved
1/2 small fennel bulb, slicedlengthwise into 1/8-in. slices
1/4 cup candied walnuts
DRESSING 1/4 cup buttermilk
1 tbsp cider vinegar
1 tbsp light mayonnaise
DIVIDE lettuce among 4 plates.
Stack a tower on each bed of lettuce,
alternating slices of apple, cucumber,
prosciutto and fennel. Sprinkle
walnuts around plate.
WHISK buttermilk with vinegar and
mayonnaise in a small bowl until
combined. Season with fresh pepper.
Drizzle over salads just before serving.
SERVES 4 | 152 calories, 7 g protein,
15 g carbs, 8 g fat, 3 g fibre, 337 mg
sodium, per serving.
Ingredient Tip: To make candied
walnuts, toast 1/4 cup chopped walnuts
in a non-stick pan over medium for
2 min. Sprinkle with 1 1/2 tsp granulated
sugar. Stir constantly until sugar is
melted, about 3 more min. Transfer to
a parchment-lined baking sheet to cool.
Baby Greens with Chicken & SpringVegetables
15 MIN PREP | 15 MIN TOTAL
1 tbsp olive oil
2 skinless,bonelesschicken breasts,sliced 1/4 in. thick
1/2 bunch asparagusspears, trimmed,about 160 g
8 cups baby romaine
1 cup watercress
1/2 cup radishes,trimmed andhalved
1/2 cup red grapes,halved
16 mini bocconcinicheeses
DRESSING
2 tbsp olive oil
2 tbsp white-winevinegar
2 tbsp finely choppedfresh tarragon
2 tsp honey
1 tsp Dijon mustard
HEAT a non-stick frying pan over
medium-high. Add 1 tbsp oil, thenchicken. Cook until golden-brown,
2 to 3 min per side. Remove to
a plate and loosely cover to keep
warm. Discard oil in pan, then
partially fill with water. Bring to
a boil over medium-high. Add
asparagus and cook until tender-
crisp, 2 min. Drain and immediately
rinse with cold water. Pat dry.
Divide romaine, watercress, chicken,
asparagus, radishes, grapes andcheese among 4 plates.
WHISK dressing ingredients together.
Drizzle over salads.
SERVES 4 | 309 calories, 31 g protein,
14 g carbs, 15 g fat, 4 g fibre,
99 mg sodium, per serving.
M I C H A E L A L B E R S T A T
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T K T K T K T K T K T K T K T K T K T K T K T K T K
dinner in 30
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Baked Goat Cheese& Apple Salad
20 MIN PREP | 30 MIN TOTAL
2 slices bread, cubed
3 tbsp red-wine vinegar 1/2 tsp dried oregano leaves
1 egg
1 cup sliced almonds,coarsely chopped
300-g pkg goat cheese, cutinto 9 rounds
142-g pkg mixed greens
540-mL can chickpeas, rinsedand drained
1 unpeeled apple, julienned
1 tbsp Dijon mustard
1 1/2 tsp honey 1/4 cup olive oil 1/8 tsp salt
PREHEAT oven to 375F. Line a large
rimmed baking sheet with foil. Spray
with oil. Toss bread with 1 tbsp vinegar
and oregano. Arrange on one side offoil. Beat egg in a shallow dish. Place
almonds in another shallow dish. Dip
cheese rounds in egg, then in almonds,
until coated. Place cheese rounds on
the other side of foil. Bake in centre
of oven until bread cubes are toasted
and cheese is warm, 7 to 9 min.
TOSS greens with chickpeas and apple
in a large bowl. Whisk remaining
vinegar with Dijon, honey, oil and salt.
Season with fresh pepper. Drizzle oversalad mixture and stir to coat, then
distribute among 3 plates. Scatter with
croutons and lay 3 warm cheese rounds
on each plate. Serve immediately.
SERVES 3 | 888 calories, 36 g protein,
61 g carbs, 58 g fat, 12 g fibre, 1,057
mg sodium, per serving. Excellent
source of folate.
Sesame-Ginger Tofu & Vegetables
20 MIN PREP | 20 MIN TOTAL
454-g pkg medium tofu,thickly sliced
2 green onions,thinly sliced
1 cucumber, slicedinto thin sticks
1 carrot, slicedinto thin sticks
1 tbsp sesame seeds
2 tbsp maple syrup
2 tbsp rice vinegar(preferablylow-sodium andsugar-free)
1 tbsp grated ginger
2 tsp dark sesame oil
1 tsp vegetable oil
2 cloves garlic,minced
10 cups baby spinach
2 tsp low-sodium soysauce
ARRANGE tofu, onions, cucumber
and carrot on a platter. Toast sesame
seeds until lightly golden in a smallfrying pan set over medium. Add to
a small bowl. Stir in maple syrup,
rice vinegar, ginger and sesame oil.
Drizzle over tofu.
HEAT vegetable oil in a large
frying pan set over medium. Stir
in garlic and stir constantly for
1 min. Gradually add spinach. Cook,
stirring frequently, until wilted.
Stir in soy sauce. Serve with tofu.
SERVES 2 | 398 calories, 26 g protein,
38 g carbs, 20 g fat, 9 g fibre, 349 mg
sodium, per serving.
soups & salads
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J O H N C U L L E N
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dinner in 30
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M I C H A E L A L B E R S T A T
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LEMON CHICKEN WITH BOK CHOY KUNG PAO CHICKEN CHICKEN ON CILANTRO-GINGER NOODLES
CINNAMON CHICKEN WITH BUTTERNUT SQUASH GINGER CHICKEN STIR-FRY WITH 2 GREENS
RED-CURRY-PEANUT NOODLES HERBED CHICKEN WITH
MINT-PEPPER SALSA CHICKEN & DUMPLINGS BBQCHICKEN WITH PIRI PIRI SAUCE STUFFED GREEK CHICKEN
CHICKEN, MANGO & BRIE QUESADILLAS EASY CHICKENTOSTADAS CHICKEN TORTILLA LASAGNA
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chicken
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asian feast
menu
Tangy Carrot &Cucumber Saladp 91
Lemon Chickenwith Bok Choy
LEFT
Melon Slices withGinger Syrup
Ginger Syrup
Gently boil 1/4 cup
sugar,1
/4 cup water and 4 slices ginger
in a small saucepan
over medium until
syrupy, 7 min.
Discard ginger. Cool
syrup before using.
Lemon Chickenwith Bok Choy
10 MIN PREP | 25 MIN TOTAL
zest of one lemon
1/2 tsp ground coriander
1/2 tsp chili flakes (optional)
1/4 tsp salt
4 skinless, bonelesschicken breasts
1/2 cup low-sodium chicken broth
3 tbsp lemon juice
1 tbsp dark sesame oil
1 garlic clove, minced
1 tbsp cornstarch
2 tsp soy sauce
500 g baby bok choy(about 8), quartered
COMBINE lemon zest with coriander,
chili flakes and salt in a medium bowl.
Add chicken and turn to coat.
HEAT a large frying pan over medium-
high. Spray well with oil. Add chicken
and sauté until golden, 4 min per side.
Stir in broth, lemon juice, sesame oil
and garlic. Bring to a boil, then reduce
heat to medium-low. Cover and simmer,
turning chicken occasionally, until
springy when pressed, 4 to 8 min.
COMBINE cornstarch with soy and 1 tbsp
water in a small bowl. Remove chicken
to a platter and cover loosely with foil
to keep warm.
INCREASE heat to medium-high. Stir inbok choy. Stir often until tender-crisp,
3 to 4 min. Remove to platter with
chicken. Whisk cornstarch mixture into
broth in pan. Stir constantly until sauce
thickens, 1 min. Pour over chicken.
SERVES 4 | 236 calories, 34 g protein,
7 g carbs, 8 g fat, 2 g fibre, 496 mg
sodium, per serving.
dinner in 30
21
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Kung Pao Chicken
10 MIN PREP | 16 MIN TOTAL
2 tbsp soy sauce
2 tbsp dry sherry
1 tbsp minced freshginger
2 tsp dark sesame oil
2 skinless, bonelesschicken breasts,cut into bite-sizedpieces
1 1/2 tsp cornstarch
1 tsp granulated sugar
1 tbsp hot chili-garlicsauce
1 tbsp vegetable oil
1 red pepper,chopped
2 green onions,thinly sliced
1/2 cup raw, unsaltedpeanuts
Substitution Tip: Use raw,
unsalted cashews in place
of peanuts.
STIR 1 tbsp soy with 1 tbsp sherry,
ginger and sesame oil in a medium
bowl. Stir in chicken, then cornstarch.Set aside. Stir remaining soy and
sherry with sugar and chili-garlic
sauce in a small bowl.
HEAT non-stick frying pan over
medium-high. Add oil, then marinated
chicken. Stir-fry chicken until almost
no pink remains, 3 to 5 min. Add
pepper and cook until it starts to
soften, about 2 min. Pour soy-sherry
mixture over chicken and peppers.
Add onions and peanuts. Stir untilpeanuts are heated through, 1 to 2
min. Remove from heat. Serve over
steamed rice.
SERVES 4 | 264 calories 21 g protein,
10 g carbs, 16 g fat, 2 g fibre, 512 mg
sodium, per serving. Excellent source
of vitamin C.
Chicken on Cilantro-Ginger Noodles
20 MIN PREP | 30 MIN TOTAL
1/3 of pkg rice-stick noodles,at least 1/4-in. thick
200 g snow peas, trimmed
3 tbsp white-wine vinegar
2 tbsp grated fresh ginger
1 tbsp dark sesame oil
1 tbsp granulated sugar
1 tsp Dijon mustard
1/4 tsp salt
3 tbsp vegetable oil
1/2 English cucumber, thinlysliced into half moons
6 small radishes, sliced intothin rounds
1 ripe mango, peeled and slicedinto bite-sized strips
1 cup coarsely chopped cilantro
4 thin chicken or turkey cutlets,about 375 g
sesame seeds (optional)
SOAK noodles by covering with boiling
water in a large bowl. Let stand untiltender, stirring often, 5 to 10 min. Add
snow peas for the last 2 min of soaking.
WHISK vinegar with ginger, sesame oil,
sugar, Dijon and 1/8 tsp salt in a medium
bowl. Whisk in 2 tbsp vegetable oil.
COMBINE cucumber, radishes, mango
and cilantro in a large bowl. Drain
noodles and peas and add. Drizzle
with 3/4 of the dressing and toss to coat.
HEAT a large frying pan over medium.Add remaining oil. Sprinkle chicken
with remaining salt. Season with pepper.
Sauté until golden and springy when
pressed, 6 to 8 min. Slice into strips.
Arrange noodle mixture on plates. Top
with chicken and drizzle with remaining
dressing. Sprinkle with sesame seeds.
SERVES 4 | 433 calories, 23 g protein,
50 g carbs, 16 g fat, 4 g fibre, 94 mg
sodium, per serving.
chicken
J I M
N O R T O N
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CHICKEN
kitchen secrets
> Chicken thighs havemore flavour andare a bit higher infat and calories thanchicken breasts.Thighs also tend tobe less expensive.
> Thighs andbreasts are inter-
changeable in mostrecipes, dependingon your taste.
Y V O N N E D U I V E N V O O R D E N
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2 skinless, bonelesschicken breasts
1 tsp cinnamon
1/4 tsp garlic salt
2 tsp vegetable oil 1/2 cup chicken broth,
preferablysodium-reduced
400-g pkg cubed butternutsquash, about 3cups
1 green onion, thinlysliced
Substitution Tip:
Use peeled, cubed sweet
potatoes instead of
squash. The cooking time
is about the same.
CUT each chicken breast into 2 cutlets.Sprinkle all over with cinnamon and
garlic salt.
HEAT a large non-stick frying pan
over medium-high. Add oil. Cook
chicken until springy when pressed,
3 to 4 min per side, then remove to
a plate. Loosely cover with foil.
POUR broth into frying pan. Add
squash. Reduce heat and simmer,
covered, stirring occasionally,
until squash is tender, 8 to 10 min.
ADD onion during the last minute
of cooking. Using a potato masher,
coarsely mash squash, adding more
broth if you like a creamier texture.
Divide between plates and top
with chicken.
SERVES 4 | 292 calories,
33 g protein, 7 g fat, 26 g carbs, 5 g
fibre, 379 mg sodium, per serving.
Cinnamon Chicken withButternut Squash
10 MIN PREP | 25 MIN TOTAL
Ginger ChickenStir-fry with 2
Greens10 MIN PREP | 20 MIN TOTAL
3 tbsp teriyaki sauce
4 tsp cornstarch
1 tsp grated fresh ginger
1 minced garlic clove
1 tbsp vegetable oil
2 small skinless, bonelesschicken breasts, sliced
into strips 4 baby bok choy, sliced in
halves or quarters
4 cups lightly packed baby spinach
STIR teriyaki with cornstarch in
small bowl until dissolved. Add garlic
and ginger.
HEAT a large frying pan or wok
over medium-high. Add oil, then add
chicken. Stir-fry until no longer pink,
about 3 min. Add 1/2 cup water, teriyakimixture and bok choy. Pan will be full,
but greens wilt quickly. Stir constantly
until chicken is cooked through, 3 to
4 min. Stir in spinach. Serve over rice
or noodles if desired.
SERVES 3 | 198 calories, 27 g protein,
9 g carbs, 6 g fat, 2 g fibre, 732 mg
sodium, per serving.
Stir-Fry Secrets: Have all the
ingredients prepped and measured
before turning on the heat. Because
stir-frying happens so quickly, advance
prep makes all the difference for a
successful dish!
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1/2 500-g pkg spaghetti
1 head broccoli,
cut intobite-sizedpieces
1/3 cup peanut butter,preferablynatural
3 tbsp Thai red-currypaste
3 tbsp soy sauce
2 tbsp honey
1 tbsp vegetable oil
1 red onion,thinly sliced
2 skinless,bonelesschickenbreasts, cutinto thin strips
COOK pasta according to package
directions, 8 to 10 min. Add broccoli
to pasta water for last minute ofcooking. Reserve 1/2 cup pasta water.
Whisk peanut butter with 1/4 cup water,
curry paste, soy and honey in a
medium bowl (don’t worry if it’s
lumpy — it will melt when cooked).
HEAT a large, non-stick frying pan
over medium-high. Add oil, then onion
and chicken. Stir-fry until chicken is no
longer pink, 4 min. Add peanut-butter
mixture and reduce heat to medium.
Stir frequently until chicken is cooked,about 2 min. Add reserved pasta
water to sauce.
DRAIN pasta and broccoli, then return
to pasta pot. Stir in chicken mixture
until combined. Serve with chopped
peanuts if desired.
SERVES 4 | 626 calories, 33 g protein,
78 g carbs, 22 g fat, 9 g fibre, 977 mg
sodium, per serving.
Red-Curry-Peanut Noodles
20 MIN PREP | 20 MIN TOTAL
Herbed Chickenwith Mint-Pepper
Salsa10 MIN PREP | 35 MIN TOTAL
2 tbsp olive oil
2 red peppers, chopped
12 skinless, boneless chickenthighs, excess fat trimmed
1/2 tsp salt
2 tsp Dijon mustard
2 tbsp lemon juice
1 tsp lemon zest 1/4 cup chopped fresh mint
HEAT a large frying pan, preferably
non-stick, over medium-high. Add 1 tsp
oil, then peppers. Stir-fry until peppers
soften, about 2 min. Transfer peppers
to a plate. Set aside. Season chicken
with salt and fresh pepper. Add 1 tbsp
oil to same pan, then chicken. Do not
crowd pan. Work in batches if neces-
sary. Cook chicken until lightly golden,3 to 4 min per side. Transfer to a plate.
RETURN chicken and any juices to pan.
Add 1/2 cup water. With a wooden spoon,
scrape up and stir in any brown bits
from pan bottom. Reduce heat to
medium-low. Cover and simmer until
chicken feels springy when pressed,
4 to 6 min. Transfer chicken to a platter
and keep warm. Increase heat to high.
Boil sauce until reduced, about 5 min.
Pour sauce over chicken.
WHISK remaining oil with Dijon, lemon
juice and zest in a large bowl. Stir in
peppers and mint until combined.
Serve with chicken and french fries.
SERVES 4 | 300 calories, 34 g protein,
5 g carbs, 16 g fat, 1 g fibre, 470 mg
sodium, per serving.
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J O H N
C U L L E N
CHICKEN
leftover secrets > 5-min Burritos
Chop cooked chickenand stir with onionsand peppers. Roll intortillas with cheese,refried beans andsour cream.
> Spicy Salad
Shred cooked chicken
and mix with pickled jalapenos and lemonvinaigrette. Serve onBoston lettuce.
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3 tbsp unsalted butter
8 skinless, boneless
chicken thighs 3/4 tsp salt
1 large onion,chopped
227-g pkg sliced mushrooms
1 tbsp garlic powder
1/4 cup chopped fresh dilldillweed
2 medium carrots,sliced
2 celery stalks,diced
2 bay leaves
DUMPLINGS
1 cup all-purpose flour
1 tbsp chopped parsley
2 tsp baking powder
1/8 tsp salt
3/4 cup milk
MELT butter in a large pot set over
medium. Sprinkle chicken with salt. Add
to pot in 2 batches. Cook until golden,2 min per side . Remove to a plate.
ADD onion and mushrooms to pot.
Cook until onion softens, about 3 min.
Sprinkle with garlic powder and dill.
Add carrots, celery and bay leaves.
Return chicken and any juices to the pot
along with 2 cups water. Bring to a boil.
Using a wooden spoon, scrape up and
stir in any brown bits from pan bottom.
Reduce heat. Simmer, covered, 5 min.
COMBINE flour with parsley, baking pow-
der and salt in a bowl. Stir in milk. When
chicken has simmered 5 min, drop
batter in 8 equal portions over stew.
Cover and continue simmering until
dough rises and cooks through, about
15 more min.
SERVES 4 | 412 calories, 29 g protein,
38 g carbs, 16 g fat, 4 g fibre, 815 mg
sodium, per serving.
Chicken & Dumplings
10 MIN PREP | 40 MIN TOTAL
BBQ Chicken withPiri Piri Sauce
5 MIN PREP | 35 MIN TOTAL
5 garlic cloves, cut in half
1 sweet red pepper,coarsely chopped
1 unseeded jalapeno pepper,coarsely chopped
1/2 cup olive oil
2 tbsp white, cider orred-wine vinegar
1 tsp salt
1/2 tsp hot red chili flakes 4 skinless, boneless
chicken breasts
COMBINE garlic and peppers in
a large saucepan set over medium.
Add oil, vinegar, salt and chili flakes.
Stir often until peppers sizzle and
soften, 4 min. Let cool 10 min. Pour
into a food processor or blender and
pulse until puréed.
PREHEAT barbecue to medium. Placechicken in a large bowl. Pour in 1/3 cup
sauce and turn to evenly coat. Cover
and refrigerate remaining sauce up to
1 week. Oil grill and barbecue chicken,
covered, 6 min, then brush on any sauce
left in bowl. Turn chicken and continue
to barbecue, covered, until chicken
feels springy when pressed, 6 to 8 min.
SERVES 4 | 210 calories, 31 g protein,
1 g carbs, 9 g fat, 211 mg sodium,
per serving.
Bring It Indoors: No barbecue? Use
an electric grilling machine instead.
Preheat to medium-high. Place chicken
on grill. Discard any sauce left in bowl.
Grill with lid closed until chicken is
springy when pressed, 6 to 8 min.
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Y V O N N E D U I V E N V O O R D E N
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1/2 cup crumbled fetacheese
1/4 cup chopped, roastedred pepper
2 green onions,thinly sliced
4 large skinless,boneless chickenbreasts
toothpicks(optional)
1 tsp dried oreganoleaves
1 tsp garlic salt
lemon juice(optional)
Prep Tip: Soak toothpicks
and skewers used in grilling
recipes in water for 20 min.
This prevents the wood
from burning.
PREHEAT barbecue to medium.
Mash cheese with roasted pepper
in a bowl. Stir in onions. Working with1 breast at a time, make a horizontal
cut about 2 1/2 in. long and 1 1/2 in. deep
in thickest part to form a pocket.
Gently open and stuff in cheese
mixture, pushing as close to centre
of breast as possible. Wet inside
edges of opening and press down
to seal. Insert toothpicks through
edge opening to hold together.
LIGHTLY OIL outside of chicken and
generously sprinkle with seasonings.Oil grill, then barbecue chicken, with
lid closed, until cooked through and
springy, 8 to 10 min per side. Squeeze
lemon juice overtop before serving.
SERVES 4 | 241 calories, 41 g protein,
3 g carbs, 7 g fat, 1 g fibre, 615 mg
sodium, per serving.
Stuffed Greek Chicken
10 MIN PREP | 30 MIN TOTAL
Chicken, Mango& Brie Quesadillas20 MIN PREP | 40 MIN TOTAL
1/2 deli-cooked chicken,
about 2 1/2 cups
2 tsp vegetable oil
4 large flour tortillas
1 mango, peeled and sliced
125 g brie, about 1 cup diced 1/4 cup chopped cilantro
3 tbsp finely chopped pickled jalapeno slices, patted dry
DIP 1/2 cup regular sour cream
2 tsp lime zest
2 tsp lime juice
SHRED chicken into thin strips.
SET a large non-stick frying pan
over medium. Brush with oil. Lay a
tortilla in frying pan. Scatter 1/4 portion
each of chicken, mango, brie, cilantro
and jalapeno over half of tortilla.Fold tortilla to enclose filling. Cook
until underside is golden, about 2 min.
Then flip and continue until other
side is golden, about 2 more min.
Repeat with remaining tortillas and
filling ingredients.
STIR sour cream with lime zest and
juice in a small bowl. Slice each
quesadilla into 4 wedges and serve
with sour cream dip.
SERVES 4 | 441 calories, 24 g protein,
37 g carbs, 23 g fat, 2 g fibre, 859 mg
sodium, per serving.
Prep Tip: Keep cooked quesadillas warm
in a 350F oven while making the others.
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CHICKEN
grilling secrets
> Skin-on, bone-inchicken pieces deliverthe most deliciousand moist results.Grill over medium-lowwith the lid closed.
> Brush chicken withmarinade duringgrilling but stop at
least 10 min beforecooking is done toallow the marinadeto fully cook.
dinner in 30
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J O H N C U L L E N
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Easy Chicken Tostadas
15 MIN PREP | 20 MIN TOTAL
3 tbsp lemon juice 1/4 tsp salt
1 cup frozen corn,thawed
2 tomatoes, diced
1 avocado, diced
1 small onion, finelydiced
1/2 cup sour cream
1 chipotle (packedin adobo sauce),finely chopped
1 rotisserie chicken,still warm
6 small tortillas cooking spray
cilantro (optional)
PREHEAT oven to 400F. Stir lemon
juice with salt in a small bowl. Keep
corn, tomatoes, avocado and onionin separate bowls. Drizzle lemon juice
mixture over each ingredient in bowls
and stir to mix. Stir sour cream with
chipotle in a small bowl. Remove
chicken from bones and coarsely
slice, discarding skin.
SPRAY both sides of tortillas lightly
with oil. Place on 2 large baking
sheets. Toast, flipping tortillas and
rotating pans, until warmed and crisp,
4 to 6 min. Bring everything to thetable and assemble at will. Garnish
with cilantro.
SERVES 4 | 587 calories, 41 g protein,
46 g carbs, 27 g fat, 7 g fibre, 1017 mg
sodium, per serving.
Prep Tip: Combine toppings in one
large bowl or keep them separate for
picky eaters.
Chicken TortillaLasagna
15 MIN PREP | 40 MIN TOTAL
1 tsp olive oil
500 g ground chicken or turkey
1 small onion, finely diced
1 garlic clove, minced
227-g pkg sliced button mushrooms,chopped
1/2 tsp dried oregano 1/2 tsp dried basil
398-ml can tomato sauce
2 tsp brown sugar
3 10-in. flour tortillas 1/2 142-g clamshell of baby spinach,
about 4 cups
2 cups shredded mozzarella-
cheddar cheese mix
PREHEAT oven to 350F. Lightly spray
a 9-in. pie plate with oil.
HEAT a non-stick frying pan over
medium. Add oil, then chicken. Cook,
stirring often to break up meat, until no
pink remains, about 3 min. Add onion,
garlic, mushrooms and herbs. Cook
until onion is soft, about 3 min. Stir in
tomato sauce and brown sugar. Gently
boil until sauce reduces slightly, 5 min.
ASSEMBLE lasagna by placing a tortilla
on the bottom of prepared pie plate.
Spread 1 1/3 cups sauce in an even layer
over tortilla. Scatter 1 1/3 cups spinach,
then 2/3 cup of cheese mix overtop,
pressing down gently on the tortillaas you layer. Repeat with remaining
tortillas, sauce, spinach and cheese.
(The spinach will cook down.)
BAKE in centre of oven, uncovered,
until cheese is melted, about 20 min.
Let stand for 5 min before serving.
SERVES 6 | 414 calories, 30 g protein
30 g carbs, 20 g fat, 4 g fibre, 839 mg
sodium, per serving. Excellent source
of calcium.
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R Y A N S Z U L C
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T K T K T K T K
T K T K T K T K
chatelaine.com
BARBECUED STEAKS WITH ARGENTINEAN SALSA KOREANBEEF BULGOGI CRISPY PORK CHOPS WITH SAUTEÉD
APPLES GINGER MOJITO PORK GLAZED RACK OF LAMBWITH SHALLOT GRAVY & BABY POTATOES SAUCY
EGGPLANT & PORK STIR-FRY HAM & CHEESE FRITTATA
CHUNKY CHIPOTLE-PORK CHILI WILTED SPINACH SALADWITH CHIPOTLE PORK LAMB KOFTAS WITH TZATZIKI SMOKY WHITE-BEAN CHILI UPSIDE-DOWN SHEPHERD’S PIE
SESAME-GINGER STEAK & NOODLE SALAD
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T K T K T K T K T K T K T K T K T K T K T K T K T K
T K T K T K T K T K T K T K T K T K T K T K T K T K
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meat
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meat
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Barbecued Steakswith Argentinean Salsa20 MIN PREP | 30 MIN TOTAL
1 cup coarsely chopped freshcilantro
1/2 cup coarsely chopped freshparsley
3 green onions, chopped
2 shallots, chopped 1/2 jalapeno, seeded and chopped
1 tbsp dried oregano 1
/4 tsp salt 3/4 cup olive oil plus more for drizzling 1/4 cup red wine vinegar
6 sirloin steaks, at least 1 in. thick 1/4 tsp salt
WHIRL cilantro, parsley, onions, shallots,
jalapeno, oregano and salt in a food processor.
With motor running, slowly pour in oil and
vinegar at the same time. Sauce should
be chunky.
PREHEAT barbecue to medium-high. Drizzlesteaks with oil. Sprinkle both sides of steaks
with salt. Season with pepper. Oil grill and
barbecue steaks, uncovered, 3 to 4 min per
side for medium-rare. Serve with cilantro salsa.
SERVES 6 | 634 calories, 60 g protein,
3 g carbs, 42 g fat, 1 g fibre, 223 mg sodium,
per serving.
Frizzled Potatoes
Fill a large pot with enough oil to come3/4 in.
up the side. Heat over medium. Cut 1 large,
peeled russet potato into matchsticks using
a mandolin. Place sliced potatoes in a bowl
of cold water. When oil is hot, dry a small
handful of potatoes using paper towels, then
toss with 1/2 tsp all-purpose flour. Carefully
drop potatoes into the pot. Cook, stirring
constantly, until golden-brown, 3 to 5 min.
Remove to a paper towel-lined plate. Sprinkle
with salt. Repeat with remaining potatoes.
Y V O N N E D U I V E N V O O R D E N
dinner in 30
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dinner party
menuMiddle Eastern
Saladp 12
BarbecuedSteaks withArgentinean
SalsaLEFT
SlicedStrawberries
drizzled withAged Balsamic
Vinegar
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M I C H A E L G R A Y D O N ; R Y A N
S Z U L C
chatelaine.com
1/3 cup soy sauce
2 tbsp honey
2 tbsp dark sesame oil 4 garlic cloves,
minced
500 g sirloin tip fast-frysteaks, cut into1/4-in. thick strips
2 tbsp vegetable oil 1/2 Savoy cabbage,
thickly sliced,about 8 cups
4 green onions,sliced into1 in. pieces
1 tbsp toasted sesameseeds
STIR soy, honey, sesame oil, garlic
in a large bowl. Season with pepper.
Stir in steak strips until well coated.Set aside.
HEAT a large frying pan over medium.
Add 1 tbsp vegetable oil. Add cabbage
and 2 tbsp water. Stir-fry until soft,
about 3 min. Add onions for the last min
of cooking. Transfer to a large platter.
INCREASE heat to medium-high.
Add remaining vegetable oil to same
pan. Remove meat from soy mixture
and stir-fry until no pink remains,3 to 4 min. Stir in any remaining soy
mixture, cabbage and onions and
cook until heated through, about
1 min. Sprinkle with sesame seeds
and serve over steamed rice.
SERVES 4 | 374 calories, 33 g protein,
22 g carbs, 18 g fat, 5 g fibre, 1,313 mg
sodium, per serving. Excellent source
of vitamin B6.
Korean Beef Bulgogi15 MIN PREP | 20 MIN TOTAL
Crispy Pork Chopswith Sauteéd Apples10 MIN PREP | 35 MIN TOTAL
1/2 cup panko bread crumbs
2 tbsp Indian curry paste, preferablymedium
1 tbsp Dijon mustard
4 boneless centre-cut porkchops, each about 3/4 in. thick
1/4 tsp salt
1 tsp vegetable oil
1 onion, sliced into thin rounds
2 crisp red apples, unpeeled,cored and sliced in thin rounds
1/4 cup apple jelly
PREHEAT oven to 425F. Place a rack on
a large rimmed baking sheet. Spray rack
with oil. Place panko in a shallow dish.
Stir curry paste with Dijon in a small
bowl. Sprinkle pork chops with salt.
Spread Dijon mixture on both sides
of chops. Then coat all over with panko,
pressing so crumbs adhere. Place on
rack. For a crispier coating, spritz
chops with cooking spray.
BAKE in centre of oven, without
turning, until coating is golden and
crispy, 20 to 25 min.
HEAT a frying pan over medium.
Add oil, then onion. Cook for 1 min.
Add apples and 1/4 cup water. Reduce
heat to medium-low and simmer,
covered, until apples are tender, 7 to 8
more min. Add apple jelly and stir until
it melts. Divide pork and apple mixture
among dinner plates. Serve with boiled
baby potatoes.
SERVES 4 | 407 calories, 32 g
protein, 130 g carbs, 8 g fat, 3 g fibre,
483 mg sodium, per serving. Excellent
source of B12.
Shopping Tip: Panko bread crumbs, a
flakier cousin to fine dry bread crumbs, are
found in the supermarket’s Asian section.
meat
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T K T K T K T K T K T K T K T K T K T K T K T K T K
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Y V O N N E D U I V E N V O O R D E N ; M I C H A E L A L B E R S T A T
chatelaine.com
1/3 cup lime juice (about4 limes)
2 tbsp honey 4 tsp rum
1 tbsp vegetable oil 1/4 tsp ground ginger 1/4 tsp salt
1 pork tenderloin,about 625 g
1/4 cup shredded freshmint
PREHEAT grill to medium. Whisk lime
juice with honey, rum, oil, ginger and
salt in a shallow dish. Using the tip ofa small knife, make shallow slashes
all over the pork. Place in lime mixture
and turn to evenly coat. Let stand,
turning occasionally, 10 min.
OIL grill. Barbecue pork, lid closed,
basting often with lime mixture for the
first 10 min. Turn occasionally until
cooked through and an instant-read
thermometer inserted into thickest
part of pork reads 155F, from 15 to 20
more min. Remove to a cutting board.Let rest 5 min, then slice. Sprinkle
with mint.
SERVES 3 | 268 calories, 34 g protein,
8 g fat, 15 g carbs, 1 g fibre, 264 mg
sodium, per serving.
Bring It Indoors: Roast on a foil-lined
baking sheet at 375F for 25 to 40 min.
Let stand about 5 min before slicing.
Glazed Rack ofLamb with ShallotGravy & BabyPotatoes5 MIN PREP | 40 MIN TOTAL
600 g baby potatoes, cut in half
1 tbsp olive oil 1/8 tsp salt
1 rack of lamb, about 8 ribs,at room temperature
2 tbsp mango chutney
1 tbsp hoisin sauce
1 tbsp butter
3 large shallots, finely chopped
2 tbsp tomato paste
2 tbsp Worcestershire sauce
1 cup red wine
2 tbsp chopped fresh parsley
PREHEAT oven to 400F. Line a large
rimmed baking sheet with foil. Toss
potatoes with olive oil and salt. Roastin oven for 10 min, then push potatoes
to one side and put a small rack on
other side of baking sheet. Place lamb,
fat-side up, on rack. Stir chutney with
hoisin. Spread over lamb and roast
(alongside potatoes) in top third of oven
until a thermometer inserted into centre
of meat reads 140F for medium-rare,
20 to 30 min. Let lamb rest at least 5
min before slicing.
MELT butter in a wide saucepan overmedium. Add shallots. Stir until soft,
2 min. Add tomato paste, Worcestershire
and red wine. Bring to a simmer. Cook
10 min. Drizzle over lamb and sprinkle
with parsley.
SERVES 2 | 645 calories, 31 g protein,
74 g carbs, 22 g fat, 7 g fibre, 814 mg
sodium, per serving.
meat
Ginger Mojito Pork10 MIN PREP | 35 MIN TOTAL
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J O H N
C U L L E N ; J I M N
O R T O N
chatelaine.com
1 tsp vegetable oil1/2 500-g pkg lean ground
pork 2 garlic cloves,
minced
1 tsp finely gratedfresh ginger
1/2 mediumeggplant, cutinto 1/2-in. dice
1/2 530-g pkg regular tofu, cutinto 1/2-in. dice
2 tbsp oyster sauce
1 to 2 tsp hot chili-garlicsauce
1 green onion,thinly sliced
sliced freshred chiliesfor garnish(optional)
HEAT a large frying pan over medium-
high. Add oil, then pork, garlic and
ginger. Using a fork, break up meat andcook until no pink remains, 2 to 3 min.
ADD eggplant, tofu, oyster sauce, 1 tsp
chili-garlic sauce and 1/2 cup water. Using
a wooden spoon, scrape up and stir in
any brown bits from pan bottom. Reduce
heat to medium-low. Simmer, covered,
stirring occasionally, until eggplant is
tender, 8 to 10 min. Taste, then add
remaining chili-garlic sauce if desired.
Stir in green onion. Serve with rice.
SERVES 4 | 216 calories, 17 g
protein, 8 g carbs, 13 g fat, 2 g
fibre, 297 mg sodium, per serving.
Good source of folate.
Substitution Tip: Use 2 Japanese
eggplants in place of a regular
Italian eggplant.
Ham & CheeseFrittata10 MIN PREP | 35 MIN TOTAL
6 eggs
1 tsp dried oregano leaves
1 cup shredded cheddar cheese 1/2 cup diced ham steak, about 60 g
1 plum tomato, diced 1/2 yellow pepper, diced
1 large green onion, thinly sliced
PREHEAT oven to 350F. Lightly oilor spray a 9-in. pie plate. Whisk eggs
with oregano in a large bowl. Season
with fresh pepper. Stir in cheese, ham,
tomato, pepper and onion. Pour into pie
plate and evenly distribute vegetables.
BAKE in centre of oven until frittata
is golden around the edges and firm
when jiggled, 25 to 30 min. Serve with
a green salad.
SERVES 4 | 250 calories, 20 g protein,3 g carbs, 18 g fat, 1 g fibre, 459 mg
sodium, per serving. Excellent source
of vitamin B12.
Easy Suppers with Eggs
Diner Dinner Sandwich
Serve sunny-side-up eggs on rye toast
with thinly sliced kosher dill pickles,
tomatoes and mayo.
Pasta Carbonara
Toss hot linguine with beaten egg,
a touch of cream, salt and pepper.
Add cooked bacon and parsley.
5-Min Meal
Scramble eggs. Roll in warm tortillas
with cheese, green onions and salsa.
meat
Saucy Eggplant & Pork Stir-Fry10 MIN PREP | 20 MIN TOTAL
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M I C H A E L A L B E R S T A T ; Y V O N N E D U I V E N V O O R D E N
chatelaine.com
1 tbsp vegetable oil
1 onion, chopped
2 garlic cloves,minced
1 tbsp chili powder
1 tbsp finely choppedchipotle chilies
1 tsp dried oreganoleaves
1/2 tsp salt
1 pork tenderloin,cut intobite-sized pieces
796-mL can diced tomatoes
1 green pepper,coarselychopped
1 yellow pepper,coarselychopped
540-mL can red kidneybeans, rinsedand drained
HEAT a large saucepan over medium.
Add oil, then onion and garlic. Sprinkle
with chili powder, chipotle, oreganoand salt. Stir occasionally until onion
softens, about 3 min. Stir in pork.
POUR in tomatoes. Using a wooden
spoon, scrape up and stir in any brown
bits from pan bottom. Bring to a boil,
then reduce heat to medium-low. Cover
and simmer, stirring occasionally, to
develop flavour, 10 to 15 min. After chili
has simmered 10 min, stir in peppers
and beans. Cover and continue cooking
until beans are warmed through, about5 min. Remove from heat.
SERVES 6 | 218 calories, 23 g
protein, 24 g carbs, 4 g fat, 7 g fibre,
669 mg sodium, per serving. Excellent
source of iron.
Wilted SpinachSalad with ChipotlePork15 MIN PREP | 30 MIN TOTAL
1 large pork tenderloin,sliced in half lengthwise,then crosswise
1 tsp vegetable oil
2 ripe, peeled peaches ornectarines or pears, slicedinto wedges
3/4 284-g pkg baby spinach,about 12 cups
1/4 red onion, thinly sliced
1 cup orange juice
1 tbsp chopped fresh rosemaryor 1 tsp dried rosemary,crumbled
1/2 tsp ground cumin 1/2 tsp salt
2 tbsp vegetable or olive oil
1 tbsp honey
1 to 1 1/2 tsp finely minced chipotles
in adobo sauce
HEAT a large frying pan over medium-
high. Add oil, then pork. Brown on all
sides, 2 to 4 min. Reduce heat to
medium-low. Cover and cook until pork
is springy when pressed, about 6 more
min. Remove to a cutting board.
COMBINE peaches, spinach and onion
in a very large salad bowl. Set aside.
Add orange juice, rosemary, cumin
and salt to pan. Using a wooden spoon,scrape up and stir in any brown bits
from bottom of pan. Boil, uncovered,
over high until reduced by half, about
5 min. Slice pork thinly. Stir oil, honey
and chipotles into sauce, then add
sliced pork. Stir occasionally until
warm, about 2 min. Turn over spinach
and fruit, then toss to coat.
SERVES 6 | 298 calories, 30 g protein,
20 g carbs, 11 g fat, 2 g fibre, 399 mg
sodium, per serving.
meat
Chunky Chipotle-Pork Chili10 MIN PREP | 33 MIN TOTAL
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CHIPOTLES
kitchen secrets
> Chipotles aresmoked jalapenos.
Look for them packedin adobo sauce in theMexican section of thesupermarket. Theycome in small cans.
> Both the chipotlesand the sauce they’rein are full of flavourand have a smoky heat.
> Whirl the entire canof chipotles and saucein the blender untilchunky. Transfer to
a mason jar and keeprefrigerated.
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R Y A N
S Z U L C ; Y V O N N E D U I V E N V O O R D E N
chatelaine.com
8 wooden skewers
1 egg 1/4 cup quick-cook
oatmeal
1 tsp cinnamon 1 tsp garlic powder 3/4 tsp allspice 1/2 tsp salt 1/4 cup finely chopped
parsley
500 g ground lamb
227-g containertzatziki
Ingredient Tip: Make your
own tzatziki by stirring 1 1/2 cups
plain yogourt with 1/2 grated
English cucumber (patted
dry), 2 minced garlic cloves
and 1 tbsp snipped chives.
Refrigerate until ready to use.
SOAK skewers in water. Place an
oven rack in top third of oven. Preheat
broiler. Place a rack on a large rimmed
baking sheet. Spray rack with oil.
WHISK egg in a bowl. Stir in oatmeal,
cinnamon, garlic powder, allspice, salt
and parsley. Add lamb. Using a fork or
your hands, gently mix together. Do
not overwork, or koftas will be tough.
DIVIDE meat mixture into 8 portions.
Form each into a small log, about 5 in.
long. Thread 1 skewer through centre
of each log. Gently flatten and shape
meat firmly around skewer. Place on
the prepared rack on baking sheet.
Repeat with remaining meat mixture
and skewers.
BROIL 5 min, then gently turn. Continue
to broil until meat feels firm to the
touch, 4 to 5 more min. Serve with
tzatziki. Garnish with chopped tomatoes
and parsley if desired.
SERVES 4 | 387 calories, 26 g protein,
9 g carbs, 27 g fat, 1 g fibre, 580 mg
sodium, per serving. Excellent source
of niacin.
SmokyWhite-Bean Chili15 MIN PREP | 45 MIN TOTAL
1 tsp vegetable oil
450 g extra-lean ground beef
4 garlic cloves, minced
1 tbsp chili powder
1 tbsp dried oregano
3 chipotle peppers in adobosauce, finely chopped
1 green or red pepper or
zucchini, chopped 1 large onion, chopped
540-mL can white kidney or navy beans,drained and rinsed
796-mL can diced tomatoes, preferablywithout added salt
1 tbsp tomato paste
HEAT a large pot over medium-high.
Add oil, then beef, garlic, chili powder
and oregano. Stir frequently with a
fork to break meat up, and cook until
no pink remains, 5 to 7 min.
STIR in remaining ingredients. Bring
to a boil, then reduce to medium-low.
Cover and simmer, stirring occasionally,
until vegetables are tender and flavours
have developed, 25 to 40 min.
SERVES 4 | 294 calories, 25 g protein,
33 g carbs, 7 g fat, 9 g fibre, 350 mg
sodium, per serving.
Substitution Tip: Use ground pork
or turkey instead of beef.
meat
Lamb Koftas with Tzatziki15 MIN PREP | 25 MIN TOTAL
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R Y A N
S Z U L C ; J O H N
C U L L E N
chatelaine.com
6 large potatoes,preferably YukonGold, about 1.25 kg
500 g lean ground beef 1 large onion,chopped
2 garlic cloves,minced
2 cups frozen mixedvegetables
796-mL can diced tomatoes,drained
156-mL can tomato paste
1 tbsp Italian seasoning
1 tbsp Worcestershiresauce
1/2 cup milk
3 tbsp butter 1/2 cup chopped parsley
(optional) 1/2 cup grated cheddar
cheese
Sesame-Ginger
Steak & NoodleSalad25 MIN PREP | 30 MIN TOTAL
1/2 250g-pkg rice vermicellinoodles
2 tsp vegetable oil
2 250-g striploin steaks,about 1 in. thick
1/4 tsp salt
1/2 cup rice vinegar 2 tbsp dark sesame oil
2 tbsp granulated sugar
1 tbsp fish sauce
2 garlic cloves, minced
2 tbsp minced fresh ginger
1 carrot, peeled andcoarsely grated
2 cups baby spinach
SOAK noodles by separating and placing
in a large bowl. Cover completely with
hot water. Let stand, stirring frequently,
until tender, about 8 to 10 min.
HEAT a large frying pan over medium-
high. Add oil, then steaks. Cook until
meat gives slight resistance when
pressed, 3 to 4 min per side, for medium-
rare. Remove from pan and let rest on a
cutting board for at least 5 min. Sprinkle
steaks with salt and 1/4 tsp pepper.
WHISK vinegar with sesame oil, sugar,
fish sauce, garlic and ginger in a largebowl. Assemble salad by draining
noodles well. Add to vinegar mixture
along with carrot and spinach. Toss
until evenly coated. Distribute among
4 plates. Thinly slice steak. Top noodles
with steak.
SERVES 4 | 422 calories, 30 g protein,
38 g carbs, 16 g fat, 2 g fibre, 588 mg
sodium, per serving.
meat
PEEL potatoes and cut into quarters.
Place in a large saucepan of water and
set over high. Cover and bring to a boil.
Reduce heat and boil gently until verytender, about 20 min.
HEAT a large frying pan over medium-
high. Add beef, onion and garlic. Using
a fork, break up meat and cook until it
is no longer pink, 3 to 5 min. Drain off
excess fat. Stir in mixed vegetables,
diced tomatoes, tomato paste, Italian
seasoning and Worcestershire. Stir
occasionally until flavours develop,
8 to 10 min.
COMBINE milk and butter in a bowl or
measuring cup. Microwave until hot, 1 min.
DRAIN potatoes, then return to pot.
Mash coarsely, then gradually add milk
mixture and mash until creamy. Stir in
parsley and season with fresh pepper.
Scoop onto plates. Spoon meat mixture
overtop, then sprinkle with cheese.
SERVES 4 | 708 calories, 39 g
protein, 82 g carbs, 27 g fat, 10 g
fibre, 537 mg sodium, per serving.
Upside-Down Shepherd’s Pie10 MIN PREP | 40 MIN TOTAL
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STEAK
kitchen secrets
> To get a beautifullycaramelized steak,preheat the pan for atleast 1 minute beforeadding the steak.
> To check if yoursteak is ready, touch itfirmly with your finger.
If it’s as yielding asyour cheek, it’s rare.If it’s slightly firm, likeyour chin, it’s medium,and if it’s very firm,like the tip of yournose, it’s well done.
> Let steaks rest at least5 min before slicing.
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chatelaine.com
T K T K T K T K T K T K T K T K
CURRIED COCONUT MUSSELS GINGERY FISHWITH TROPICAL FRUIT SALSA CAJUN SHRIMP
SEARED SALMON SALAD WITH RUBY GRAPEFRUIT& SNOW PEAS HALIBUT & ZUCCHINI SOFT TACOS
PARCHMENT-BAKED GREMOLATA FISH SHRIMP & PORK
MINI-BURGERS SALMON CAKES WITH LEMONY SNOW PEAS SWEET & SPICY SALMON WITH GREENS THAI RED-CURRY
TILAPIA WITH BUTTERNUT SQUASH FRIES
SEARED SALMON & SPINACH SALAD
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seafood
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seafood
chatelaine.com
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G E O R G E W H I T E S I D E
dinner in 30
53
Curried CoconutMussels
25 MIN PREP | 30 MIN TOTAL
2 kg fresh mussels
1 tbsp vegetable oil
1 red onion, sliced
2 tbsp curry powder
3 large tomatoes, chopped
398-mL can light coconut milk
1 tsp salt 1/2 cup chopped cilantro
RINSE mussels. If any are open, firmly
tap on the counter. If they do not close,
discard. Heat a large pot over medium.
When hot, add oil, then onion. Cook,
stirring occasionally until onion softens,
3 min. Stir in curry powder and cook
1 min. Add tomatoes, coconut milk and
salt. Increase heat and bring to a boil,
stirring often.
ADD mussels. Cover and cook, stirring
occasionally, until they open, 7 to 9 min.Discard any mussels that don’t open,
then stir in cilantro. Serve mussels
in large deep bowls with crusty bread
for dipping.
SERVES 4 | 412 calories, 22 g protein,
23 g carbs, 28 g fat, 5 g fibre, 874 mg
sodium, per serving.
Prep Tips: Mussels can have beards,
little brown fibres that poke out from
the shells. Pull hard on them to remove
before cooking. Mussels are a very
good buy, usually costing only about
$2 for 250 g.
bistrodinner
menu
Baked GoatCheese & Apple
Saladp 16
Curried CoconutMussels
LEFT
A Fresh Baguette
Chocolate Gelatowith Raspberries
& Whipped Cream
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A N G U S F E R G U S S O N ; M I C H A E L G R A Y D O N
chatelaine.com
seafood
1 small mango,
peeled andchopped
1 cup coarsely choppedpineapple, about1/4 of a pineapple
1/2 small red pepper,coarsely chopped
1/4 cup finely choppedcilantro
2 green onions,thinly sliced
1 tbsp lime juice
1/4 tsp hot-chili flakes 1/4 tsp salt
4 tilapia, haddockor catfish fillets
1/4 tsp ground ginger
COMBINE mango, pineapple, red
pepper, cilantro, green onions,lime juice, chili flakes and salt in
a medium bowl.
HEAT a large frying pan, preferably
non-stick, over medium-high. Brush
lightly with vegetable oil. Sprinkle
fish with ginger and some additional
salt. Add fish to hot pan. Cook until
a knife inserted into the thickest
part of the fish and held for 10 sec
comes out warm, 3 to 5 min per side.
Spoon fruit salsa overtop.
SERVES 4 | 194 calories, 31 g protein,
12 g carbs, 3 g fat, 1 g fibre, 269 mg
sodium, per serving.
Gingery Fish with Tropical FruitSalsa
Cajun Shrimp
5 MIN PREP | 7 MIN TOTAL
2 tbsp garlic butter or 2 tbsp butterwith 1 minced garlic clove
1 large red pepper, thinly sliced
340-g bag frozen, peeled, medium orlarge cooked shrimp, thawed
1 tsp Cajun seasoning
2 green onions, thinly sliced
MELT butter in a large frying pan over
medium-high. Add red pepper. Stir-fry
until it begins to soften, about 3 min.
ADD shrimp and Cajun seasoning.
Continue to stir-fry just until
shrimp turns pink, 4 to 6 min. Stir
in green onions.
SERVES 3 | 201 calories, 25 g protein,
5 g carbs, 9 g fat, 1 g fibre, 344 mg
sodium, per serving.
Serving Tip: Serve with rice and
a green salad.
shrimp
kitchen secrets
> Our favourite way to defrost shrimpis to put them in a colander and set themunder cold running water. Pat dry withpaper towels.
> Shrimp come in all kinds of sizes, from
tiny to colossal. Check the package,and adjust cooking times accordingly.
> When buying cooked shrimp, we tendto choose already-peeled ones. Whenbuying raw, we prefer shell-on shrimp.
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M I C H A E L A L B E R S T A T ; Y V O N N E D U I V E N V O O R D E N
chatelaine.com
seafood
Halibut & ZucchiniSoft Tacos
10 MIN PREP | 20 MIN TOTAL
3 to 6 small skewers
2 tbsp vegetable oil
1 tbsp honey
1 tsp five-spice powder orground cumin
1/4 tsp salt
500 g skinless halibut or salmonfillets, sliced in 1-in. pieces
1 small zucchini, cut lengthwise,then in 1/2-in. pieces
3 medium flour tortillas, about7 in. in diameter
shredded lettuce (optional)
SOAK wooden skewers in water for
20 min. Preheat barbecue to medium.
Stir oil with honey, five-spice powder
and salt in a large bowl. Season with
pepper. Add fish and zucchini to spice
mixture, gently stirring to coat.
THREAD skewers, alternating fishwith zucchini. Oil grill, then barbecue
skewers, lid closed, turning halfway
through, until a knife tip inserted into
thickest piece of fish comes out warm,
about 10 min. Remove skewers. Line
tortillas with lettuce and scatter fish and
zucchini overtop. Serve immediately.
SERVES 3 | 374 calories, 36 g protein,
25 g carbs, 16 g fat, 2 g fibre, 283 mg
sodium, per serving.
Prep Tip: For easy turning, use
2 skewers to thread each kebab.
Seared Salmon Salad with RubyGrapefruit & Snow Peas
15 MIN PREP | 15 MIN TOTAL
4 skin-on salmonfillets, about400 g total
1/8 tsp salt 2 tsp olive oil
8 leaves Bostonlettuce
4 cups arugula
1 cup snow peas,blanched 30 sec
2 pitted avocados
1 large rubygrapefruit
FOR GRAPEFRUIT-DILLDRESSING:
1/4 cup grapefruit juice
1 tbsp Dijon mustard
1 tsp granulated sugar 1/2 tsp salt 1/4 cup olive oil
2 garlic cloves,minced
1 tbsp finely choppedfresh dill
SPRINKLE salmon with 1/8 tsp salt. Heat
a non-stick frying pan over medium-
high. Add 2 tsp olive oil, then salmon,
skin-side up. Cook until fillet is golden,
3 to 4 min. Flip fish. Continue cooking
until a knife tip inserted in thickest part
of fillet and held for 10 sec comes out
warm, about 3 more min.
DIVIDE lettuce, arugula and snow peas
among 4 plates. Dice avocado. Slice
peel from top and bottom of grapefruit.
Cut off and discard remaining peel and
white pith, so flesh is showing. Cut out
segments over a bowl to catch juice.
Measure out 1/4 cup juice. Whisk with
Dijon, sugar, 1/2 tsp salt, 1/4 cup oil,
garlic and dill in a bowl. Arrange
avocados and grapefruit on greens.
Top with a salmon fillet. Drizzle salads
with dressing just before serving.
SERVES 4 | 504 calories, 23 g protein,
16 g carbs, 40 g fat, 7 g fibre, 477 mg
sodium, per serving.
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M I C H A E L A L B E R S T A T ; M I C H A E L G R A Y D O N
chatelaine.com
seafood
Shrimp & PorkMini-Burgers
15 MIN PREP | 30 MIN TOTAL
1 egg
2 tbsp soy sauce
2 tbsp dark sesame oil
2 tsp finely grated fresh ginger
2 garlic cloves, minced
2 tsp cornstarch 1/2 454-g pkg frozen peeled uncooked
medium shrimp, thawed
and finely chopped 500 g ground lean pork
2 green onions, thinly sliced,plus more for garnish
1 tsp vegetable oil
1 head Boston lettuce
3 tbsp white-wine vinegar(optional)
WHISK egg with soy, sesame oil, ginger,
garlic and cornstarch in a large bowl.
Add shrimp and pork. Gently mix
together. Stir in onions. Shape into12 1/4-in. thick patties.
HEAT a large, non-stick frying pan over
medium. Add oil. Add 6 patties. Cook
until browned, about 3 min. Flip patties
and continue cooking, covered, until
cooked through, about 4 more min.
Repeat with remaining patties.
ARRANGE lettuce leaves on 4 plates.
Top with mini-burgers. Pour vinegar
in a bowl for dipping. Garnish with
green onions.
SERVES 4 | 361 calories, 36 g protein,
5 g carbs, 22 g fat, 1 g fibre, 620 mg
sodium, per serving.
Serving Tip: Serve burgers with rice for
a heartier meal.
4 fish fillets, such ashaddock or tilapia,1
/2 to 1 in. thick 1/4 tsp salt
1/4 cup coarsely choppedfresh dill
1/4 cup finely dicedshallots, about 3
4 tsp capers, roughlychopped
1 tbsp lemon zest, about1 lemon
3 tbsp lemon juice, about1 lemon
2 tsp olive oil
Prep Tip: If using frozen fish,
defrost slightly under cold
running water so they
separate easily, then cook
from frozen.
PREHEAT oven to 400F. Cut out and lay
4 parchment (or foil) sheets twice the
size of fish on counter. Fold each in halfcrosswise, then open and lay flat. Lay
1 fillet on 1 side of each sheet. Sprinkle
with salt and season with fresh pepper.
Distribute dill, shallots, capers and
lemon zest among fillets, then drizzle
with juice and oil. Fold parchment in
half over each fillet to form a half-moon
packet. Beginning at a corner, make
small overlapping pleats all the way
around to seal edges completely. Place
packets on a large baking sheet.BAKE in centre of oven until a knife tip
inserted into the thickest part of fish
and held for 10 sec comes out warm,
about 8 min. Place packets on plates
and serve immediately, with rice.
SERVES 4 | 141 calories, 24 g protein,
3 g carbs, 3 g fat, 1 g fibre, 315 mg
sodium, per serving. Excellent source
of vitamin B12.
Parchment-Baked Gremolata Fish
25 MIN PREP | 35 MIN TOTAL
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M I C H A E L G R A Y D O N ; R Y A N S Z U L C
chatelaine.com
seafood
Sweet & Spicy GlazedSalmon with Greens
10 MIN PREP | 20 MIN TOTAL
4 skin-on salmon fillets, eachabout 180 g and 1 inch thick
1/4 cup red-pepper jelly
2 tbsp Dijon mustard
1 to 2 tsp hot chili-garlic sauce
1 tsp vegetable oil
1 large bunch gai lan (Chinesebroccoli), about 600 g, slicedin half lengthwise
1/4 tsp salt
POSITION an oven rack in top third of
oven. Preheat broiler to 500F. Line
a large rimmed baking sheet with foil.
Lightly spray with oil. Place salmon
skin-side down on foil.
STIR red-pepper jelly with Dijon and
chili-garlic sauce in a small bowl until
combined. Set aside 2 tbsp of sauce.
Spread remaining mixture (about 1 tbsp
each) over fillets.
BROIL in top third of oven until a knife
tip inserted in centre of fish and held for
10 sec comes out warm, about 8 to 11 min.
HEAT a large frying pan over medium-
high. Add oil, then gai lan. Add 1/4 cup
water. Sprinkle with salt and season with
fresh pepper. Cover and cook, stirring
once or twice, until tender-crisp, about
3 to 5 min. Remove from heat. As soon
as salmon is removed from oven, brushit with remaining red-pepper-jelly
mixture. Place salmon on plates with
gai lan. Serve with rice.
SERVES 4 | 360 calories, 30 g protein,
21 g carbs, 18 g fat, 4 g fibre, 342 mg
sodium, per serving.
Substitution Tip: Use broccolini or
rapini instead of gai lan.
1 egg 1/4 cup milk
2 slices whole-wheatsandwich bread
213-g can salmon, drainedand patted dry
2 tsp Dijon mustard 1/4 cup chopped fresh dill
1 green onion,thinly sliced
2 tsp olive oil
1 garlic clove,
minced 1 1/2 cups snow peas,trimmed
1 tbsp lemon juice
1 lemon, cut into wedges
WHISK egg with milk in a medium bowl.Tear bread into small pieces, then
stir into egg mixture until mushy. Stir
egg-bread mixture with a fork, then
mash in salmon, crushing any bones.
Stir in Dijon, dill and onion until
combined. Season with pepper.
SCOOP 1/4 cup mixture, firmly packed,
and form into a patty about 1/2 in. thick.
Repeat with remaining mixture, making
6 patties. Heat a large non-stick frying
pan over medium. Add 1 tsp oil. Placepatties in pan. Cook, uncovered, until
golden, 3 min per side. Remove to
plates. Loosely cover with foil. Add
remaining 1 tsp oil to pan. Add garlic,
then snow peas. Stir-fry until hot,
1 to 2 min. Stir in lemon juice. Serve
with lemon wedges.
SERVES 3 | 111 calories, 10 g protein,
8 g carbs, 5 g fat, 2 g fibre, 217 mg
sodium, per cake.
Salmon Cakes with LemonySnow Peas
15 MIN PREP | 25 MIN TOTAL
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SALMON
kitchen secrets
> Although salmoncan seem high in fat,these are good,heart-healthy fats.
> Canned salmon isa kitchen favourite.It’s usually wildsalmon, less expensiveand easy to store.
> Canned salmon isoften packed withbones, but the canningprocess makes themvery soft. Mash themup and you’ll nevereven notice them.Bonus: They are asource of calcium!
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J O H N C U L L E N ; G E O R G E W H I T E S I D E
chatelaine.com
seafood
Seared Salmon& Spinach Salad
10 MIN PREP | 25 MIN TOTAL
1/4 cup each coarsely chopped freshcilantro and parsley
1/4 cup fresh lemon juice, about1 lemon
1 garlic clove, minced
1 1/2 tsp ground cumin
1/8 tsp cayenne pepper
1 1/2 tsp honey
1/3 cup olive oil
2 tbsp sesame seeds
1/4 tsp salt 4 salmon fillets, skin-on, each
about 180g
142-g pkg baby spinach
PURÉE cilantro and parsley with lemon
juice, garlic, cumin, cayenne and honey
in blender or food processor. Slowly
add 1/4 cup olive oil until combined.
HEAT remaining 2 1/2 tsp oil in a non-
stick pan over medium. Mix sesame
seeds with salt. Sprinkle fleshside of salmon fillets with sesame-
seed mixture.
COOK fish, flesh-side down, until seeds
are toasted to a light golden colour,
about 5 min. Turn fillets over, cover pan
and cook until a knife tip inserted in
thickest part and held for 10 sec comes
out warm, 6 to 8 more min.
STIR
about 1/4 cup cilantro dressing
and drizzle over spinach. Toss anddivide among 4 plates. Top with fish
and remaining dressing.
SERVES 2 | 469 calories, 30 g protein,
7 g carbs, 36 g fat, 2 g fibre, 256 mg
sodium, per serving.
Substitution Tip: Trout also works
well with this recipe but will need only
about half the time in the pan.
1/2 small butternutsquash, peeled,seeded and cutinto french-fry-sized pieces
1 tsp vegetable oil
1/8 tsp salt1/2 cup panko bread
crumbs
2 tbsp Thai red-currypaste
1 tbsp lime juice
2 tilapia fillets, cutinto 8 fish-stick-sized pieces
POSITION oven racks in top and bottomthirds of oven. Preheat to 400F. Lightly
spray 2 baking sheets with oil. Toss
butternut squash fries with vegetable
oil and salt. Spread out on one baking
sheet. Bake in bottom third of oven
until tender, about 20 min.
SPREAD panko bread crumbs in a
shallow dish. In another shallow dish,
stir red-curry paste with lime juice.
Rub curry mixture over fillets, then
coat with panko. Place fish on preparedbaking sheet. Lightly spray fish with
oil. Bake in top third of oven until
a knife tip inserted into thickest part
of fish and held for 10 sec comes out
warm, 8 to 10 min.
SERVES 2 | 362 calories, 38 g protein,
27 g carbs, 13 g fat, 4 g fibre, 111 mg
sodium, per serving. Excellent source
of vitamin A and niacin.
Thai Red-Curry Tilapiawith Butternut Squash Fries
20 MIN PREP | 35 MIN TOTAL
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CRISPY SESAME & TOFU CAKES SPICY PEANUT TOFUSTIR-FRY WHITE-BEAN & WALNUT BURGERS THAI BASIL
NOODLES WITH TOFU GRILLED VEGETABLE PIZZA
CHICKPEA CURRY WITH CUCUMBER PACKET-BAKEDMUSHROOMS WITH THYME TOFU-TERIYAKI NOODLES
PITA PIZZA WITH HUMMUS & MINT
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vegetarian
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Crispy Sesame& Tofu Cakes
25 MIN PREP | 45 MIN TOTAL
350-g pkg extra-firm tofu
1 egg
1 carrot, grated
3 tbsp finely chopped cilantro
2 tbsp hoisin sauce
2 tsp dark sesame oil
2 tsp hot chili-garlic sauce
1/4 tsp salt
1/2 cup all-purpose flour
SAUCE 1/4 cup rice wine vinegar
2 tbsp hoisin sauce
2 tbsp hot chili-garlic sauce
REMOVE tofu from packaging, wrap in a clean
tea towel or paper towels and place on a large
plate. Cover with another plate. Weigh down
with a heavy can. Let stand 30 min.
WHISK egg in a large bowl. Squeeze carrot
to remove excess liquid. Pat dry with paper
towels. Stir into egg along with cilantro,hoisin, sesame oil, chili-garlic sauce and salt.
UNWRAP tofu and finely crumble into egg
mixture. Mash together until evenly mixed.
Sprinkle in 5 tbsp flour and stir until evenly
mixed. Scoop out about 1/3 cup tofu mixture
and shape into a ball, then flatten into a cake
about 1 1/2 in. wide. Place on waxed paper or
a baking sheet. Repeat with remaining mixture.
HEAT a large, wide frying pan, preferably
non-stick, over medium. Lightly brush withvegetable oil. Dip cakes into remaining flour
and coat both sides. Shake off any excess
flour. Place in pan. Don’t crowd. Cook until
golden, 2 to 3 min per side. Remove to a large
platter lined with paper towels. Repeat with
remaining cakes, adding more oil, if needed.
STIR sauce ingredients together in a bowl, and
serve alongside cakes for dipping.
SERVES 4 | 234 calories, 13 g protein, 20 g carbs,
13 g fat, 2 g fibre, 486 mg sodium, per serving.
Y V O N N E D U I V E N V O O R D E N
Make-Ahead Tip:
Refrigerate
cooked cakes
in a covered
container
between layers
of waxed paper
up to 1 day.
Reheat on
baking sheet at
350F, 5 to 8 min.
drop-intapas
menu
Crispy Sesame& Tofu Cakes
LEFT
Grilled Vegetable
Pizzap 70
Orange-VanillaIce Cream
p 118
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Y V O N N E D U I V E N V O O R D E N ; M I C H A E L G R A Y D O N
chatelaine.com
vegetarian
White-Bean &Walnut Burgers
20 MIN PREP | 30 MIN TOTAL
1 garlic clove
1/2 cup packed parsley leaves
1/2 cup toasted walnuts
540-mL can white kidney or navy beans,very well rinsed and drained
2 eggs
3/4 cup panko bread crumbs
1/3 cup minced green onions, about 2
2 tbsp olive oil
1/4 tsp salt
zest of 1 lemon
1 loaf herbed focaccia(optional)
balsamic vinegarfor drizzling
fresh basil leaves (optional)
COMBINE garlic, parsley, walnuts, beans
and eggs in a food processor. Whirl
until finely chopped. Scrape into a
large bowl. Stir in panko, onions, oil,salt and zest. Form into 6 1-in. thick
patties. Place the patties on a plate
lined with waxed paper. Let stand 10
min or refrigerate for up to 4 hours.
HEAT a large non-stick frying pan over
medium-high. Lightly coat pan with
cooking spray. Add patties. Cook until
golden, 4 to 6 min per side. Top with
sliced tomatoes and serve on toasted
slices of focaccia. Drizzle with vinegar
and top with basil leaves.
SERVES 6 | 218 calories, 9 g protein,
18 g carbs, 13 g fat, 7 g fibre, 332 mg
sodium, per serving.
1/2 cup orange juice
1/3 cup smooth
all-naturalpeanut butter
1/3 cup vegetable brothor teriyaki sauce,preferablylow-sodium
2 tbsp hot chili-garlicsauce
454-g pkg extra-firm tofu
1 red pepper,sliced
170-g bag baby spinach
WHISK juice with peanut butter,
broth and chili-garlic sauce in a
small bowl. Set aside. Slice tofu intothin, french-fry-sized sticks.
HEAT a large frying pan over medium-
high. Lightly brush with vegetable oil.
Add tofu and pepper. Gently stir-fry
until tofu is hot and pepper is tender,
3 to 5 min. Don’t worry if tofu breaks
a bit. Stir in sauce and spinach.
Remove from heat and stir until
spinach is just wilted. Serve over
couscous, quinoa or rice, if desired.
SERVES 3 | 374 calories, 25 g protein,
20 g carbs, 25 g fat, 5 g fibre, 188 mg
sodium, per serving.
Spicy Peanut Tofu Stir-Fry
10 MIN PREP | 15 MIN TOTAL
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VEGGIE BURGERS
kitchen secrets
> Homemade veggiepatties can fallapart if cooked onthe grill, so it’s bestto cook them in anon-stick pan.
> Instead of a breadbun, use a grilledportobello mushroom.Simply brush withoil and grill about5 min per side. It’sgluten-free, low-caland delicious.
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Y V O N N E D U I V E N V O O R D E N
chatelaine.com
3/4 400-g pkg rice-sticknoodles, about1/4 in. wide
2 eggs 1/4 cup granulated
sugar 1/4 cup fish sauce
1/4 cup ketchup
2 tbsp Worcestershiresauce
2 tbsp hot chili-garlicsauce
3 tbsp vegetable oil
350- g pkg extra-firm tofu,cubed
3 red peppers,thinly sliced
3 carrots, thinlysliced
3 garlic cloves,minced
2 cups vegetable broth
1 cup chopped freshbasil
3 green onions,thinly sliced
lime wedges(optional)
SOAK noodles by covering with boiling
water in a large bowl. Let stand until
tender, stirring often, 8 to 10 min. Drain
and set aside. Whisk eggs with sugar,fish sauce, ketchup, Worcestershire and
chili-garlic sauce in a large bowl.
HEAT a wide saucepan over medium-
high. Add oil, then tofu. Turn occasion-
ally until light golden, 5 to 8 min. (Tofu
may stick a little.) Remove to a bowl
when done. Add more oil to pan if
needed, then add peppers, carrots and
garlic. Stir-fry 3 min. Add broth. Using
a wooden spoon, scrape up and stir in
brown bits from pan bottom. Bring toa boil. Stir egg mixture, then pour into
pan. Add tofu. Stir constantly until
sauce thickens slightly, 2 min. Add
noodles. Pan will be very full. Gently
toss until noodles are coated and hot,
about 2 min. Sprinkle with basil and
onions. Serve with lime wedges.
SERVES 6 | 535 calories, 17 g protein,
77 g carbs, 19 g fat, 6 g fibre, 2065 mg
sodium, per serving.
Grilled VegetablePizza
10 MIN PREP | 15 MIN TOTAL
2 ripe but firm plum tomatoes
1 small zucchini
2 green onions
olive oil
1/4 tsp salt
1/4 tsp dried basil
2 small naan breads orGreek-style flat pitas
1/2 cup goat cheese or crumbled feta
PREHEAT barbecue to medium-high.
Thickly slice tomatoes. Cut zucchini
diagonally into long ovals. Place in
a large bowl along with whole onions.
Drizzle with just enough oil to coat.
Sprinkle with salt and basil. Season
with fresh pepper. Stir to coat. Brush
naan with additional oil.
OIL grill and barbecue vegetables
until tender and lightly charred,2 to 5 min per side, removing them
as they are done.
BARBECUE naan, with lid closed, just
until grill marks form, about 1 to 2 min
per side. Remove from grill and crumble
goat cheese overtop, then arrange
tomatoes and zucchini on top. Slice
onions and scatter overtop.
SERVES 2 | 552 calories, 20 g protein,
71 g carbs, 21 g fat, 4 g fibre, 1355 mg
sodium, per serving.
Thai Basil Noodles with Tofu
25 MIN PREP | 35 MIN TOTAL
vegetarian
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J I M
N O R T O N ; G E O R G E W H I T E S I D E
chatelaine.com
vegetarian
Packet-BakedMushrooms with
Thyme10 MIN PREP | 30 MIN TOTAL
3 228 g-pkg package button or creminimushrooms
130g-pkg soft goat cheese
4 tsp chopped fresh thyme leaves
4 tsp melted butter
8 slices country bread, toasted
POSITION racks in top third and centreof oven. Preheat to 450F. Cut out 4
14-in. squares of parchment. Fold each
square in half diagonally then open
up and lay flat. Slice mushrooms in half
and divide among parchment squares.
Fold each into a triangular-shaped
packet. Fold and crimp edges and twist
ends to seal. Place packets on two
baking sheets.
BAKE, switching racks halfway through,
until packets puff up, about 20 to 25min. Roll goat cheese in thyme to coat.
Slice into 4 rounds. When mushrooms
are done, snip open tops of packets.
Drizzle mushrooms with butter and top
with cheese. Serve with toast.
SERVES 4 | 401 calories, 19 g protein,
53 g carbs, 15 g fat, 10 g fibre, 674 mg
sodium, per serving.
Gear Tip: Use tinfoil instead of parch-
ment paper (an old campfire trick).
1 tbsp vegetable oil
1 small onion,chopped
1-in. piece ginger, peeled andminced
2 garlic cloves,minced
28-oz can diced tomatoes
19-oz can chickpeas, rinsedand drained
1 tsp garam masala 1/8 tsp cayenne pepper 1/4 cup chopped cilantro
1/3 English cucumber,chopped,about 1 cup
1 tbsp lemon juice 1/8 tsp salt
HEAT a large frying pan over medium.
Add oil, then onion, ginger and garlic.Stir-fry just until onion is soft, about
3 min. Add tomatoes, chickpeas,
garam masala and cayenne. Bring
to a boil, then reduce heat to medium.
Gently boil until flavours develop,
about 5 min.
STIR in cilantro, cucumber, lemon
juice and salt. Cook just until cucumber
is hot, about 2 min. Serve with rice
or naan.
SERVES 4 | 217 calories, 8 g protein,
38 g carbs, 5 g fat, 7 g fibre, 623 mg
sodium, per serving.
Chickpea Curry with Cucumber
10 MIN PREP | 20 MIN TOTAL
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R Y A N S Z U L C ; M I C H A E L G R A Y D O N
chatelaine.com
vegetarian
1/3 cup maple syrup1/3 cup rice wine
vinegar3 tbsp soy sauce
1/2 350-g pkg extra-firmtofu, cutinto strips
1/2 500-g pkg spaghetti
2 cups small broccoliflorets
1 red pepper,sliced
1 tsp chili-garlicsauce(optional)
STIR maple syrup with rice-wine
vinegar and soy in a small saucepan
and set over medium-high. Bring toa boil, then reduce heat to medium.
Gently boil until sauce turns syrupy,
about 10 min. Remove from heat, add
tofu and set aside.
COOK pasta according to package
directions, about 8 min. Add broccoli
and pepper during the last minute of
cooking. Drain and return pasta and
veggies to pot set over medium.
STIR in tofu and sauce until evenlymixed. Cook until warmed through,
2 min. Stir in chili-garlic sauce. Taste
and add more chili sauce if needed.
Serve immediately.
SERVES 4 | 383 calories, 16 g protein,
70 g carbs, 5 g fat, 4 g fibre, 861 mg
sodium, per serving. Excellent source
of vitamin C.
Pita Pizza withHummus & Mint
20 MIN PREP | 35 MIN TOTAL
1 tsp olive oil
1 small sweet onion, sliced
1 cup plain hummus
4 Greek-style whole-wheat pitas
2 tomatoes, thinly sliced
1/4 tsp hot red-chili flakes
1 yellow pepper, sliced
2 cups broccoli florets
1 cup crumbled feta
1/4 cup shredded fresh mint
POSITION oven racks in centre and lower
third of oven. Preheat oven to 425F.
Line 2 large baking sheets with foil.
HEAT a frying pan over medium. Add
oil, then onion. Cook until slightly
softened, 5 min. Spread hummus on
pitas, right to the edges. Top with
tomato slices, then sprinkle with chili
flakes. Top with pepper slices, broccoliand cooked onion. Sprinkle with feta.
BAKE, switching sheets halfway
through, until edges of crusts are deep
golden, 12 to 15 min. Sprinkle with mint.
SERVES 4 | 523 calories, 22 g protein,
79 g carbs, 15 g fat, 8 g fibre, 1,190 mg
sodium, per serving. Excellent source
of vitamin A.
Tofu-Teriyaki Noodles
15 MIN PREP | 35 MIN TOTAL
healthy eating kitchen secrets
> Hummus is loaded with chickpeas andsesame paste, both of which are goodsources of immune-boosting zinc.
> Broccoli, a member of the cruciferousvegetable family, includes compoundsthat may protect against some formsof cancer.
> Watching calories? Always measureyour oil. Keep a 1/2-tsp measure right
next to the bottle to make it easy.
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LINGUINE WITH SPICY GREMOLATA SHRIMP SECRETLYCREAMY PESTO PASTA CREAMY CRAB PASTA WITH
SUN-DRIED TOMATOES & DILL LEMON CHICKENSPAGHETTINI ALMOST INSTANT MAC & CHEESE LEMON
LINGUINE WITH SMOKED OYSTERS SPAGHETTI & HERBEDCHICKEN MEATBALLS GNOCCHI WITH ARUGULA AND
CAMBOZOLA CREAMY HAM & PEA FUSILLI
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77
pastas
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Y V O N N E D U I V E N V O O R D E N
Linguine with SpicyGremolata Shrimp
10 MIN PREP | 20 MIN TOTAL
1/2 450-g pkg linguine or fettuccine
1 small bunch asparagus,trimmed and sliced intobite-sized pieces
3 tbsp butter
340-g pkg frozen, uncooked largeshrimp, thawed and peeled
1 large jalapeno, finelychopped
2 garlic cloves, minced 1/4 tsp salt
3 tbsp lemon juice
1 tbsp lemon zest
1/2 cup chopped parsley
COOK pasta according to package
directions, 7 to 9 min. Add asparagus
to pasta for last 2 min of cooking.
Reserve 1/4 cup pasta water, then drain
pasta mixture. Return to pot.
MELT 2 tbsp butter in a large fryingpan over medium. Add shrimp, jalapeno,
garlic and salt. Stir-fry until shrimp are
pink, 3 to 4 min. Stir into pasta with
remaining butter, lemon juice and zest,
parsley and 2 tbsp pasta water. Stir in
more pasta water if needed.
SERVES 4 | 500 calories, 29 g protein,
63 g carbs, 15 g fat, 6 g fibre, 816 g
sodium, per serving.
saturdaysupper
menu
Apple-FennelSalad with
Prosciutto &Walnuts
p 14
Linguine withSpicy Gremolata
ShrimpLEFT
Apple-BerryBrown Betty
p 97
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R Y A N S Z U L C ; M I C H A E L A L B E R S T A T
Secretly Creamy Pesto Pasta
25 MIN PREP | 20 MIN TOTAL
Creamy Crab Pastawith Sun-Dried
Tomatoes & Dill10 MIN PREP | 20 MIN TOTAL
397-g pkg cavatappi or scoobi dopasta, about 4 cups
1 cup crème fraîche or doublecream
1/2 cup finely chopped fresh dill
1/2 cup thinly sliced, oil-packedsun-dried tomatoes (about 8)
8-oz bag fresh spinach or 1 bunchspinach, trimmed andcoarsely chopped
1/2 tsp salt
2 120-g cans of chunkcrabmeat, drained andpatted dry
COOK pasta in a large pot of boiling
water, following package directions,
until al dente, 8 to 12 min.
STIR crème fraîche with dill, tomatoes,
spinach and salt in a large bowl. Season
with fresh pepper. Drain pasta, then
add to ingredients in bowl. Stir to
evenly coat. Gently stir in crab. Serve
immediately.
SERVES 4 | 613 calories, 22 g protein,
80 g carbs, 23 g fat, 6 g fibre, 958 mg
sodium, per serving.
1/2 500- g pkg fettuccine
2 cups firmly packed
arugula leaves 1/4 cup toasted almonds
3 tbsp grated parmesancheese
2 garlic cloves
1 tbsp lemon juice
1/4 tsp salt
3 tbsp olive oil
3 tbsp vegetable oil
300 g container softtofu, drained
280 g container grape
tomatoes, slicedin half
parmesan shavings(optional)
COOK pasta in a large pot of boiling
water, following package directions
until al dente, 7 to 8 min. Drain andrinse well. Return pasta to cooking pot.
COMBINE arugula, almonds, parme-
san, garlic, lemon juice and salt in
a food processor. Whirl until finely
chopped. With motor still running,
gradually add oils. Add tofu and whirl
until mixed. Stir tofu mixture into
cooked pasta along with tomatoes.
Cook over medium, stirring often, until
warmed through, about 2 min. Serve
immediately with parmesan shavings.
SERVES 4 | 575 calories, 25 g
protein, 55 g carbs, 34 g fat, 5 g
fibre, 404 mg sodium, per serving.
Prep Tip: Toast almonds in a frying
pan over medium. Stir often until
fragrant, 3 to 4 min.
pasta
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Y V O N N E D U I V E N V O O R D E N ; G E O R G E W H I T E S I D E
Almost InstantMac & Cheese
5 MIN PREP | 25 MIN TOTAL
3 cups elbow macaroni, about 425 g
5 low-sodium bacon strips
475 g tub smooth ricotta
3 tbsp cream
1/4 tsp salt
1 cup grated parmesan
1/4 cup shredded fresh basil
COOK pasta in a large pot of boiling
water, following package directions,until al dente, 7 to 8 min. Cook bacon
in a large non-stick frying pan over
medium. Pat bacon dry with paper
towel, then chop.
RESERVE 1/4 cup of pasta water, then
drain. Add ricotta, cream, salt and half
of pasta water to pot and set over
medium-low. Stir until combined and
warm, about 2 min.
ADD pasta and stir to combine. Addmore pasta water if you want a
creamier texture. Stir in bacon and
a generous grind of pepper. Serve
topped with parmesan and basil.
SERVES 4 | 789 calories, 40 g protein,
84 g carbs, 32 g fat, 5 g fibre, 377 mg
sodium, per serving.
Ingredient Tip: We tested this recipewith every kind of ricotta we could get
our hands on. It works with all types
sold in tubs but we got the best results
using the super-creamy Stella brand.
pasta
Lemon Chicken Spaghettini
10 MIN PREP | 16 MIN TOTAL
1/2 500-g pkg spaghettini
250 g snow peas,
trimmed 2 tbsp lemon juice
1 tbsp Dijon mustard
2 tsp lemon zest
1/4 tsp granulatedsugar
1/2 tsp salt
2 skinless,bonelesschicken breasts,thinly sliced
3 tbsp butter
3 garlic cloves,minced
1 cup coarselychoppedcilantro
COOK pasta in a large pot of boiling
water, following package directions
until al dente, 6 to 8 min. Add snowpeas during last min of cooking.
WHISK lemon juice with Dijon, zest,
sugar and 1/4 tsp salt in a small bowl.
Sprinkle chicken with remaining salt
and season with fresh pepper. Melt
2 tbsp butter in a large, non-stick
frying pan over medium-high, then
add garlic. Stir constantly for 1 min.
Add chicken and stir-fry until golden,
3 to 4 min. Remove from heat.
DRAIN pasta and snow peas. Return
to pasta pot. Drizzle with lemon
mixture. Stir in chicken mixture,
cilantro and remaining butter.
SERVES 3 | 556 calories, 34 g
protein, 70 g carbs, 15 g fat, 6 g
fibre, 790 mg sodium, per serving.
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J O D I P U D G E ; Y V O N N E D U I V E N V O O R D E N
Spaghetti & HerbedChicken Meatballs
10 MIN PREP | 40 MIN TOTAL
1 slice white bread
2 tbsp milk
1 egg
1 tsp each Dijon mustard,Worcestershire sauceand dried oregano
3/4 tsp salt
450 g ground chicken
1 bunch green onions, sliced
1/2 cup finely chopped fresh mint 1 tbsp vegetable oil
4 garlic cloves, minced
4 plum tomatoes, chopped
1/4 cup dry red or white wine
1 cup freshly grated parmesan
1/2 450g pkg spaghetti
TEAR bread into small pieces and place
in a small bowl. Add milk and mash
with a fork until pasty. Whisk egg with
Dijon, Worcestershire, oregano and1
/2tsp salt in a large bowl. Stir in the bread
mixture. Add chicken. Sprinkle with
2 tbsp each onions and mint. Stir just
until evenly mixed. Roll into 1-in. balls.
HEAT a large frying pan over medium.
Add oil. Cook meatballs, turning often
until browned, 5 to 7 min. Cook in 2
batches and remove to a plate when
done. When meatballs are removed
from pan, add garlic, tomatoes and 1/4
tsp salt. Cook 2 to 3 min. Pour in wine.Cook until saucy, 4 min. Add meatballs.
Heat until cooked through, 4 more min.
BOIL pasta until al dente, 7 to 9 min.
Drain, then stir into sauce along with
parmesan. Sprinkle with remaining
onions and mint.
SERVES 4 | 612 calories, 41 g protein,
25 g fat, 52 g carbs, 4 g fibre, 382 mg
sodium, per serving.
pasta
Lemon Linguine withSmoked Oysters
15 MIN PREP | 30 MIN TOTAL
1
/2 450-g pkg linguine 2 85-g cans smoked
oysters,preferably incottonseed oil,coarselychopped
2 garlic cloves,minced
1/2 tsp fennel seeds(optional)
2 cups spinach(packed)
1
/2 cup finely gratedparmesancheese
1/4 cup choppedparsley
1/4 tsp salt
1 tbsp lemon zest
1 tbsp lemon juice
COOK pasta in a large pot of boilingwater, following package directions,
until al dente, 6 to 8 min.
HEAT a large frying pan over
medium-high. Add 2 tbsp oil from
smoked oysters, then garlic and
fennel seeds. Cook for 1 min. Stir
in oysters and spinach. Cook until
spinach starts to wilt, 1 min. Add
pasta, parmesan, parsley, salt, lemon
zest and juice. Mix until combined.
SERVES 4 | 337 calories, 17 g protein,48 g carbs, 8 g fat, 3 g fibre, 615 mg
sodium, per serving. Excellent
source of vitamin A.
Prep Tip: Using oysters not packed
in cottonseed oil? Sub 2 tbsp salted
butter for oil.
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J O H N C U L L E N ; M I C H A E L G R A Y D O N
Creamy Ham& Pea Fusilli
20 MIN PREP | 25 MIN TOTAL
454-g pkg fusilli, preferably Catelli Smart Pasta
1 cup frozen peas
2 tbsp butter
1 small onion, finely diced
2 tbsp all-purpose flour
1 1/2 cups milk
1 bay leaf
1 1/2 cups diced ham steak, about 175 g
1/2 tsp each salt and pepper
1/2 cup finely chopped parsley
2 tbsp juice from a lemon
COOK pasta in a large pot of boiling
water, following package directions,
until al dente, 6 to 8 min.
ADD peas for last 2 min of pasta
cooking. Reserve 1/2 cup cooking water.
Drain and rinse pasta and peas. Return
pasta and peas to the cooking pot.
MELT butter in a medium saucepan
over medium-low. Add onion and cook
until tender, about 3 min. Stir in flour.
Cook until lightly golden, about 1 min.
Slowly whisk in milk. Add bay leaf.
Heat until slightly thickened and bubbly.
Add ham. Pour over pasta and peas,
discarding bay leaf. Add salt, parsley
and lemon juice. Stir until evenly mixed
and hot, about 2 more min. If pasta is
dry, stir in reserved water.SERVES 4 | 585 calories, 26 g protein,
103 g carbs, 11 g fat, 14 g fibre, 644 mg
sodium, per serving.
pasta
Gnocchi with Arugula& Cambozola
5 MIN PREP | 20 MIN TOTAL
4 tsp olive oil
250-g pkg potato gnocchi 3/4 cup 18% cream
150 g cambozolacheese, withrind, about 1 cupdiced
1/8 tsp hot red-chiliflakes
4 cups lightly packedarugula
HEAT a large non-stick frying pan
over medium. Add 2 tsp oil, then
1 pkg gnocchi. Cook, turning often,
until golden brown, about 5 to 8
min. Remove to a bowl. Repeat with
remaining oil and gnocchi.
POUR cream into a large saucepan
and set over medium. Add cambo-
zola and chili flakes. Stir often until
cheese is melted, about 4 min.
Remove from heat. Stir in gnocchi
and arugula until just combined.
Scoop into bowls.
SERVES 4 | 815 calories, 25 g
protein, 107 g carbs, 32 g fat, 6 g
fibre, 1655 mg sodium,
per serving.
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BUTTERED CARROTS SWEET-AND-SOUR ROSEMARYCARROTS TANGY CARROT & CUCUMBER SALAD CURRIED
SHRIMP WITH CUCUMBER EASY-ROLL SUSHI WRAPSPITA WRAPS WITH SAUCY PORK CITRUS-BRAISED FENNEL
CREAMY FENNEL & CELERY SOUP BAKED RISOTTO WITHROASTED FENNEL LEMON-CURRY APPLE SLAW PORKCHOPS WITH BRIE & APPLES APPLE-BERRY BROWN
BETTY MUSHROOM-BARLEY PILAF SALISBURY STEAKWITH MUSHROOMS CHICKEN, MUSHROOM & GOAT CHEESE
WRAPS SWISS CHARD SAUTÉ WITH BRAZIL NUTSHONEYED SWISS CHARD WITH PLUMS PASTA WITH SWISS
CHARD AND RAISINS BRAISED POTATOES UPSIDE-DOWNPOTATO CAKE SMASHED POTATOES WITH PARSLEY & SEASALT SWEET PEA & PARMESAN CROSTINI ZUCCHINI &
PEA SAUTÉ ROASTED HALIBUT WITH MINTED PEACOULIS
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carrots
Buttered Carrots10 MIN PREP | 10 MIN TOTAL
750 g small carrots, about 2 bunches 2 tbsp butter
1 tsp honey 1/4 tsp salt
BRING a pot partially filled with water to a boil
over high. Add carrots. Cook until fork-tender,3 to 7 min. Drain.
RETURN to pot and stir in butter, honey and salt.
Cook over medium until glazed. Serve immediately.
SERVES 6 | 78 calories, 1 g protein, 10 g carbs,
4 g fat, 3 g fibre, 190 mg sodium, per serving.
Ingredient Tip: Freshly picked carrots don’t need
to be peeled — just scrub well before cooking.
If carrots are larger than finger-sized, cut intohalves or quarters.
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M I C H A E L A L B E R S T A T ; J O H N C U L L E N
Sweet-and-SourRosemary Carrots5 MIN PREP | 12 MIN TOTAL
5 medium peeled carrots,cut into french-fry-sized sticks
1 tbsp butter 2 tbsp brown sugar
2 tbsp red-wine vinegar
1 tsp chopped fresh rosemary
BRING a saucepan of water to a boil. Add carrots.
Boil gently over medium until fork-tender, 6 to 8
min. Drain. Return saucepan to burner. Add butter,
brown sugar, red-wine vinegar, rosemary and
carrots. Stir until evenly coated, 1 to 2 min.
SERVES 4 | 75 calories, 1 g protein, 12 g carbs,
3 g fat, 2 g fibre, 74 mg sodium, per serving.
Tangy Carrot &Cucumber Salad10 MIN PREP | 10 MIN TOTAL
1/3 cup rice vinegar 2 tbsp granulated sugar
1/2 tsp salt 1/2 tsp hot chili-garlic sauce 1/2 tsp dark sesame oil
1 English cucumber 2 carrots
1 medium shallot
STIR vinegar with sugar, salt, chili-garlic sauce and
sesame oil in a large bowl until sugar is dissolved.
SLICE cucumber in half lengthwise, then into
quarters crosswise. Using a mandolin, julienne
cucumber, carrots and shallot.
TOSS vegetables in rice-vinegar mixture. Serve
immediately or refrigerate up to one day.
SERVES 8 | 32 calories, 1 g protein, 8 g carbs,
1 g fibre, 160 mg sodium, per serving.
Make-Ahead Tip: This salad gets better the
longer it sits.
Serving Tip: Excellent as a side salad, burger
topping or pita filling.
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cucumber
Curried Shrimpwith Cucumber10 MIN PREP | 20 MIN TOTAL
2 tbsp butter1/2 red onion, sliced2 garlic cloves, minced
2 tsp curry paste, such as Indian orThai red curry
340-g pkg frozen, uncooked medium or largeshrimp, peeled and thawed
1 English cucumber, seeded and thicklysliced diagonally
1 yellow pepper, sliced into bite-sized strips1/2 cup chopped fresh basil or cilantro1/4 tsp salt (optional)
MELT butter in a large frying pan over medium.
Add onion and cook until it starts to soften, about
2 min. Add garlic and curry paste, stirring until
fragrant, about 30 sec. Increase heat to medium-high. Add shrimp and stir-fry until they start to turn
bright pink, 1 to 3 min. Add cucumber and pepper.
Continue stir-frying until pepper is tender-crisp,
about 4 more min. Stir in basil and salt.
SERVES 4 | 201 calories, 19 g protein, 12 g carbs,
9 g fat, 2 g fibre, 395 mg sodium, per serving.
Serving Tip: Serve with rice cooked according
to package directions, adding a stick of cinnamon.
Remove stick and discard before serving.
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R Y A N S Z U L C ; Y V O N N E D U I V E N V O O R D E N
Easy-Roll Sushi Wraps20 MIN PREP | 40 MIN TOTAL
1 cup short-grain rice
2 tbsp rice vinegar 1 tsp granulated sugar
2 tsp dark sesame oil 2 sheets nori (seaweed), snipped into small strips
4 large flour tortillas
1 ripe avocado, sliced1/2 small English cucumber, sliced intothick strips
227-g pkg imitation king crab legs, about 8 legs
soy sauce and wasabi paste (optional)
BRING rice and 2 cups water to a boil in a medium
saucepan. Reduce heat to low. Simmer, covered, until
liquid is absorbed, about 20 min. Spread hot rice evenly
on a baking sheet. Cool in freezer for
5 min. Turn into a large bowl. Drizzle with vinegar,
sugar and oil. Stir in nori. Divide into 4 portions.
LAY a tortilla on a cutting board. Using wet fingers,
spread 1 portion of rice mixture over tortilla. Place a
quarter of the avocado and cucumber slices and 2
pieces of crab on top of rice in a row about 1 in. from
the bottom. Tightly roll tortilla toward the centre to
enclose filling. Cut into rolls. Repeat. Serve with soy
and wasabi.
SERVES 4 | 585 calories, 18 g protein, 93 g carbs, 16 g
fat, 7 g fibre, 961 mg sodium, per serving.
Pita Wraps with SaucyPork10 MIN PREP | 20 MIN TOTAL
2 tbsp barbecue sauce
2 tbsp hoisin sauce 1 tbsp hot chili-garlic sauce
1 tsp soy sauce 1/4 tsp dark sesame oil
1 pork tenderloin, about 375 g to 500 g,cut into thin strips
8 small pitas 1 carrot, coarsely grated 1/4 cucumber, thinly sliced
handful of fresh parsley (optional)
POSITION rack on bottom shelf of oven. Preheat
to 500F. Line a baking sheet with foil, then spray
with oil. Stir barbecue sauce with hoisin, chili-garlic
sauce, soy and sesame oil in a bowl. Add pork and
stir to coat.
SPREAD pork in single layer on baking sheet.
Roast on bottom shelf of oven until lightly glazed,
7 to 8 min.
TO SERVE, lay a few slices of pork in centre of each
tortilla. Top with carrot, cucumber and parsley.
MAKES 8 WRAPS | 338 calories, 22 g protein, 35 g
carbs, 12 g fat, 4 g fibre, 517 mg sodium, per wrap.
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fennel
Citrus-Braised Fennel5 MIN PREP | 25 MIN TOTAL
1 large fennel bulb
1 cup chicken broth1/4 cup orange juice
1 tbsp butter 2 tbsp orange zest
SLICE tough bottom end from fennel bulb anddiscard. Thickly slice lengthwise. Arrange in
a single layer in a large frying pan. Add broth,
orange juice and butter. Cover and bring to a
boil. Then reduce heat to medium-low. Simmer,
covered, until fennel is tender, 18 to 20 min.
Remove fennel to a shallow serving dish. Bring
broth to a boil. Continue boiling until sauce is
slightly reduced, 2 to 3 min. Stir in zest. Pour
sauce over fennel.
SERVES 4 | 53 calories, 1 g protein, 7 g carbs,
3 g fat, 2 g fibre, 272 mg sodium, per serving.
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J O H N C U L L E N ; G E O R G E W H I T E S I D E
Creamy Fennel &Celery Soup15 MIN PREP | 40 MIN TOTAL
2 cups sliced celery, about 4 stalks
2 cups sliced fennel, about half a bulb 2 cups chicken broth
1/3 cup long-grain rice 1/2 tsp dried tarragon
1/2 tsp salt 1/2 cup milk 1 tbsp lemon juice
sour cream, chopped dill, olive oil(optional)
COMBINE celery, fennel, broth, 2 cups water, rice,
tarragon and salt in a large saucepan and bring
to a boil. Reduce heat to medium-low and simmer,
covered, stirring occasionally, until celery is
tender, about 25 min.
WHIRL soup in a food processor until smooth.
Return soup to saucepan and set over medium.
Stir in milk and lemon juice and continue cooking
until heated through, 3 min. Garnish with sour
cream, dill and olive oil.
SERVES 4 | 104 calories, 5 g protein, 20 g carbs,
2 g fat, 3 fibre, 837 mg sodium, per serving.
Make-Ahead Tip: Soup will keep well in refrigerator
up to 2 days, or in freezer, in a covered container,
up to a month.
Baked Risotto withRoasted Fennel10 MIN PREP | 35 MIN TOTAL
2 cups vegetable broth
2 garlic cloves, minced 1 large tomato, chopped
1 onion, finely chopped 1 cup arborio rice
1 tsp Italian seasoning 1 large fennel bulb, quartered and sliced
into thin wedges (keep fronds for garnish) 1 tbsp olive oil 1 egg, beaten
1/2 cup grated parmesan
POSITION racks in centre and bottom third of oven.
Preheat to 400F. Stir broth with garlic, tomato,
onion, rice and seasoning in an ovenproof pot set
over medium-high. Bring to a boil. Tightly cover
pot with an ovenproof lid or foil. Bake in centreof oven until liquid is absorbed, 20 to 25 min.
TOSS fennel with oil on a baking sheet. Roast on
bottom of oven, until tender-crisp, 12 to 15 min. Stir
egg and parmesan into risotto. Serve with fennel.
SERVES 4 | 332 calories, 12 g protein, 53 g carbs,
9 g fat, 4 g fibre, 628 mg sodium, per serving.
Good source of calcium.
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apples
Lemon-Curry Apple Slaw10 MIN PREP | 10 MIN TOTAL
1/4 cup light mayonnaise
3 tbsp lemon juice 1/2 tsp mild curry powder 1/8 tsp salt
2 large unpeeled crisp apples,cut into matchsticks
STIR mayonnaise with lemon juice, curry powder
and salt in a medium bowl. Stir in apples until
well coated.
SERVES 4 | 110 calories, 1 g protein, 18 g carbs,
5 g fat, 3 g fibre, 175 mg sodium, per serving.
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G E O R G E W H I T E S I D E ; Y V O N N E D U I V E N V O O R D E N
Apple-Berry Brown Betty20 MIN PREP | 1 HOUR 30 MIN TOTAL
600-g pkg frozen mixed berries
2 unpeeled apples, cored andcoarsely grated
3 thick slices stale, crusty Italian bread 1/2 cup brown sugar 1 tsp cinnamon 1/4 tsp ground ginger 1/4 tsp salt 1/2cup unsalted butter, melted
STIR berries with apples in a slow-cooker insert.
Smooth out into an even layer. Break bread into
pieces and place in a food processor. Pulse until
small crumbs form. They should measure 2 cups.
In a large bowl, stir bread crumbs with sugar,
cinnamon, ginger, salt and butter until combined.
Sprinkle crumb mixture evenly over berry mixture.
PLACE a clean tea towel, folded in half, between
the pot and the lid of the slow cooker to absorb
moisture. Cover and cook on high until fruit is
hot, about 1 1/2 hours. Serve warm with ice cream.
SERVES 8 | 269 calories, 3 g protein, 37 g carbs,
13 g fat, 5 g fibre, 243 mg sodium, per serving.
Testing Tip: The peel on the apples contains
natural pectin, which helps thicken this dessert.
Pork Chops withBrie & Apples10 MIN PREP | 35 MIN TOTAL
90 g brie or Camembert
4 bone-in, centre-cut pork chops,at least 1 in. thick
1 tbsp vegetable oil 1 large unpeeled apple, sliced into
thin wedges 1 tbsp Dijon mustard 1/2 tsp Italian or poultry seasoning
CUT brie into 4 slices (it’s okay to leave rind on).
Make a slit about 2 in. long in side of each chop.
Stuff each with a slice of brie. Heat a very large
frying pan over medium-high. Add 2 tsp oil, then
chops. Cook in 2 batches until lightly golden,
2 to 3 min per side. Remove chops to a plate as
they are done.
REDUCE heat to medium. Add remaining oil and
apple. Cook until golden, 3 min. Pour in 1/4 cup
water. Add Dijon and seasoning. Scrape up and
stir in any brown bits from pan bottom. Push apple
wedges to side of pan. Return chops to pan. Cover
and reduce heat to medium-low. Simmer, turning
chops over halfway, until pork is springy when
pressed, 10 to 12 min. Remove chops and apple to
plates. Cook sauce on high until thick, about 2 min.
SERVES 4 | 329 calories, 26 g protein, 9 g carbs,
21 g fat, 1 g fibre, 249 mg sodium, per serving.
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mushrooms
Mushroom-Barley Pilaf10 MIN PREP | 35 MIN TOTAL
2 tbsp olive oil
1 onion, diced 4 1/2 cups mixed mushrooms, thickly sliced 1 cup pearl barley, rinsed and drained
2 cups chicken broth 1 1/4 tsp salt
1
/4 cups dried cranberries1/4 cup chopped parsley
HEAT a medium saucepan over medium-high. Add
oil, then onion. Cook until onions are soft, about
2 min. Add mushrooms and cook until softened,
2 more min. Stir in barley, broth and salt. Bring
to a boil. Reduce heat to medium-low. Cover and
simmer until barley absorbs most of the liquid,
about 18 min. Stir in dried cranberries and continue
simmering until liquid is absorbed, about 10 more
min. Stir in chopped parsley.
SERVES 4 | 331 calories, 10 g protein, 58 g carbs,
9 g fat, 10 g fibre, 52 mg sodium, per serving.
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A N G U S F E R G U S S O N ; M I C H A E L G R A Y D O N
Chicken, Mushroom &Goat Cheese Wraps10 MIN PREP | 15 MIN TOTAL
2 250-g pkg sliced button mushrooms 1/8 tsp salt
1 rotisserie chicken 2 roasted red peppers, sliced (optional) 130-g pkg creamy goat cheese
sprouts or pea shoots 8 small flour tortillas
1/4 cup sun-dried tomato or basil pesto
HEAT a large frying pan over medium-high. Lightly
brush with vegetable oil. Add mushrooms. Sprinkle
with salt and season with fresh pepper. Cook, stirring
occasionally, until mushrooms soften slightly, about
5 min. Remove and discard skin from chicken, then
pull off meat and tear or cut into bite-sized strips.
Arrange all wrap ingredients in bowls or on a large
platter. Assemble wraps and serve.
SERVES 4 | 295 calories, 24 g protein, 21 g carbs,
13 g fat, 2 g fibre, 595 mg sodium, per wrap.
Salisbury Steak &Mushrooms10 MIN PREP | 30 MIN TOTAL
1 small onion, finely chopped
2 garlic cloves, minced 1 egg, beaten
1 tbsp Worcestershire sauce 2 tsp dried sage leaves, crumbled
1 tsp onion powder (optional) 1/2 tsp salt 1/2 cup store-bought dry bread crumbs
500-g pkg lean ground beef 2-3 tbsp butter
227-g pkg sliced mushrooms 2 tbsp all-purpose flour 1 1/2 cups beef broth
1/4 cup chopped parsley
COMBINE onion, garlic, egg, Worcestershire, sage, onion
powder, salt and bread crumbs in a bowl. Crumble in meatand gently mix. Form into 6 oval-shaped steaks, each
about a 1/2 in. thick. Melt 1 tbsp butter in a large non-stick
frying pan over medium. Cook steaks in 2 batches, adding
more butter if needed, until lightly brown, 3 min per side.
Remove to a platter. Add another 1 tbsp butter if pan is
dry, then add mushrooms. Cook until soft, 4 min. Stir in
flour, then broth. Bring to a boil. Return steaks and any
juices to pan. Reduce heat and simmer, covered, until
steaks are cooked through, 5 to 10 min. Sprinkle with
parsley. Serve with egg noodles and green beans.
SERVES 6 | 289 calories, 21 g protein, 13 g carbs, 17 g fat,2 g fibre, 610 mg sodium, per serving. Excellent source
of vitamin B12.
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chard
Swiss Chard Sautéwith Brazil Nuts5 MIN PREP | 10 MIN TOTAL
2 tbsp olive oil
1 bunch Swiss chard, thinly sliced1/4 cup coarsely chopped Brazil nuts1/8 tsp salt
zest of 1 orange
HEAT a large frying pan over medium-high. When
hot, add 1 tbsp olive oil. Add chard, Brazil nuts and
salt. Cook, stirring frequently, until chard is wilted,
3 to 5 min. Remove from heat and stir in zest.
Drizzle with remaining 1 tbsp extra-virgin olive oil.
SERVES 4 | 141 calories, 4 g protein, 6 g carbs,
13 g fat, 3 g fibre, 339 mg sodium, per serving.
Ingredient Tip: Brazil nuts are an extremely goodsource of immune-boosting selenium.
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G E O R G E W H I T E S I D E ; M I C H A E L G R A Y D O N
Pasta with Swiss Chard &Raisins10 MIN PREP | 25 MIN TOTAL
250 g orecchiette, about 2 1/2 cups
3 cups packed sliced Swiss chard,about 5 leaves
1/4 cup raisins 2 tbsp dry vermouth or water
1 tbsp olive oil 2 garlic cloves, minced 1/4 tsp red chili flakes 1/2 540-mL can chickpeas, about 1 cup, rinsed
zest of 1 lemon 1/4 tsp salt ricotta cheese (optional)
COOK pasta according to package directions, 12 to
16 min. Add Swiss chard during last min of boiling.
Drain, reserving 1/2 cup of cooking liquid. Combine
raisins and vermouth in a microwave-safe bowl.Microwave on high until plumped, about 30 sec.
HEAT a non-stick frying pan over medium-low. Add
oil, then garlic and chili flakes. Cook, stirring often
until fragrant, 4 min. Add chickpeas and zest. Cook
until chickpeas are warm, 1 min. Stir in drained
pasta mixture, raisins and salt. Add just enough
cooking liquid to moisten. Garnish with ricotta.
SERVES 3 | 523 calories, 18 g protein, 97 g carbs,
7 g fat, 11 g fibre, 735 mg sodium, per serving.
Honeyed Swiss Chardwith Plums10 MIN PREP | 10 MIN TOTAL
2 tbsp butter
1 garlic clove, minced 1 bunch Swiss chard, thickly sliced
4 plums, pitted and cut into wedges 2 tbsp honey
1/2 tsp ground cumin
MELT butter in a large frying pan over medium-
high. Add garlic, then Swiss chard. Cook, stirring
frequently, until chard starts to wilt, about 2 min.
Stir in plums, honey and ground cumin. Sauté
until chard wilts and plums are warm, 3 min.
SERVES 4 | 140 calories, 3 g protein, 21 g carbs,
6 g fat, 3 g fibre, 308 mg sodium, per serving.
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potatoes
Braised Potatoes10 MIN PREP | 25 MIN TOTAL
1 tbsp olive oil
1 medium onion, chopped3 garlic cloves, minced
750 g baby red potatoes, cut into quarters
1 cup chicken broth 1 sprig fresh rosemary
1
/8 tsp hot red-chili flakes
HEAT a large wide frying pan over medium. Add
oil, then onion and garlic. Cook until onion is soft,
about 3 min. Add potatoes, broth, rosemary sprig
and chili flakes. Bring to a boil, then reduce heat
to medium. Gently boil, partially covered, until
potatoes are fork-tender, 15 min.
SERVES 4 | 184 calories, 5 g protein, 34 g carbs,
4 g fat, 4 g fibre, 243 mg sodium, per serving.
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G E O R G E W H I T E S I D E ; J O H N C U L L E N
Smashed Potatoes withParsley & Sea Salt5 MIN PREP | 30 MIN TOTAL
1 kg red-skinned baby potatoes
4 tsp olive oil 1/2 tsp sea salt 1/4 cup chopped fresh parsley
BRING a large pot of water to a boil. Add potatoes
and cook until tender, about 20 min. Drain
potatoes and transfer back into pot. Drizzle with
olive oil. Smash very lightly with a potato masher,
then sprinkle with sea salt. Stir in parsley.
SERVES 4 | 263 calories, 5 g protein, 51 g carbs,
5 g fat, 5 g fibre, 309 mg sodium, per serving.
Upside-Down Potato Cake20 MIN PREP | 70 MIN TOTAL
1 kg Yukon Gold potatoes, about4 medium, peeled
3 tbsp butter, melted1/2 tsp salt
PREHEAT oven to 400F. Using a mandolin, slice
potatoes no thicker than1
/4 in.HEAT 2 tbsp butter in a 9-in. ovenproof frying pan,
over medium. Begin in the centre of the pan and
layer potatoes in a spiral, overlapping slightly to
cover pan. Sprinkle with salt. Season with pepper.
Repeat layering, seasoning between each layer.
Using the back of a spatula, press down on centre
of potatoes to even out. Brush with remaining
butter. Using a spatula, lift up bottom layer of
potatoes and take a peek. The base should be
golden brown. Cover pan with foil.
BAKE in centre of oven for 25 min. Remove foil.
Continue baking until potatoes are tender, but
crisp around the edges, 20 to 30 more min.
Remove from oven. Let stand 10 min. Run a knife
around the edges and underneath potatoes before
unmoulding. Gently shake the pan from side to
side. When the cake moves easily in the pan, place
a flat serving plate on top of pan and turn over
to unmould. Slice into wedges.
SERVES 8 | 112 calories, 2 g protein, 17 g carbs,
4 g fat, 1 g fibre, 180 mg sodium, per serving.
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frozen
peas
Zucchini & Pea Sauté5 MIN PREP | 10 MIN TOTAL
1 tsp vegetable oil 1 small garlic clove, minced
2 medium zucchini, cut intofrench-fry-sized sticks
pinch red-chili flakes1/4 cup water1/4 tsp salt
1 cup frozen peas
HEAT a large frying pan over medium-high. Add
oil, then garlic, zucchini and chili flakes. Sauté
1 min, then add 1/4 cup water and salt. Cook until
zucchini starts to soften, about 2 min. Add peas
and continue cooking until heated through, about
2 more min.
SERVES 4 | 49 calories, 2 g protein, 8 g carbs,
1 g fat, 3 g fibre, 169 mg sodium, per serving.
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105
Y V O N N E D U I V E N V O O R D E N
Roasted Halibutwith Minted Pea Coulis15 MIN PREP | 35 MIN TOTAL
2 large shallots, finely chopped1/2 cup dry white wine
1 1/2tsp salt 2 cups frozen peas
1/2 cup 35% cream 2 tbsp chopped fresh mint leaves
6 halibut fillets, each about 180 g 1 tbsp butter 1 tsp vegetable oil
1 lime, cut into 6 wedges
BRING shallots, wine and 1/2 tsp salt to a boil in
a saucepan. Reduce heat. Simmer until shallots
are soft, 5 min. Add peas, cream and mint. Cook
until peas are soft, 5 min. Purée in a blender. Push
coulis through a sieve into a bowl. Discard pulp.
PREHEAT oven to 400F. Sprinkle fish with 1 tsp
salt. Season with pepper. Melt butter in a large
non-stick frying pan over medium-high. Add oil,
then fillets, skin-side up, in 2 batches. Cook until
golden, about 3 min. Transfer to a lined baking
sheet, skin-side down. Roast in centre of oven until
a knife tip inserted in centre of fish and held for 10
sec comes out warm, 5 to 7 min. Serve with coulis
and lime wedges.
SERVES 6 | 319 calories, 39 g protein, 6 g carbs,
14 g fat, 735 mg sodium, per serving.
Sweet Pea &Parmesan Crostini15 MIN PREP | 20 MIN TOTAL
8 thinly sliced pancetta rounds 2 cups frozen peas 1/2 cup freshly grated parmesan cheese 1/4 cup shredded fresh basil
2 tbsp lemon juice 1 tbsp olive oil 1/4 tsp salt 16 toasted baguette slices
HEAT a large non-stick frying pan over medium-
high. Add pancetta in one layer and cook until
crisp, 1 to 2 min per side. Cook in 2 batches, if
necessary. Remove to a paper-towel-lined cutting
board. When cool, carefully slice in half.
BRING 4 cups water to a boil in a large pot. Add
peas. Cook until very tender, 5 to 7 min. Drain,then pulse in a food processor with parmesan, basil,
lemon juice, oil and salt until smooth. Top each
baguette slice with 1/4 tsp of pea purée, then a piece
of pancetta overtop. Spread more purée overtop.
MAKES 16 CROSTINI | 76 calories, 3 g protein, 5 g
carbs, 5 g fat, 1 g fibre, 114 mg sodium, per crostini.
Prep Tip: Toast baguette by brushing both sides
with olive oil. Toast in 500F oven until golden,
1 to 3 min per side.
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T K T K T K T K
T K T K T K T K
CREAMY INDIAN PANEER CLASSIC BASIL PESTOCHILI-LIME BUTTER MARINATED MUSHROOMS WITHSHALLOTS & THYME PECAN-CRANBERRY GRANOLA
ORANGE-VANILLA ICE CREAM
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R Y A N
S Z U L C
2 L 3% milk, at room temperature 1/4 cup fresh lemon juice
Ingredient Tip: Using 3%
milk is key to making a richer,
more flavourful paneer.
LAY a 10 x 10-in. square piece of
double-layer cheesecloth in a medium
strainer or colander over a large bowl.
Pour milk into a large, very widesaucepan and heat over medium-high.
Stir often until milk comes to a gentle
boil, about 9 min. Remove from heat.
STIR in lemon juice and keep stirring
until milk curdles. Milky-white curds
will float to the surface. The liquid
whey will turn yellow. When milk is
completely curdled, pour mixture
into the cheesecloth-lined strainer.
Drain and press cheese with the back
of a spoon for 30 sec. Squeeze andgather up corners of cloth to cover
paneer. Flatten into a disc. Press down
with a heavy bowl in the strainer. Let
drain for 30 more min. Remove cloth.
Wrap cheese in plastic wrap. Refriger-
ate up to 1 week.
MAKES 2 CUPS | 214 calories,
14 g protein, 3 g carbs, 16 g fat,
15 mg sodium, per 1/2 cup.
Excellent source of B12.
Creamy Indian Paneer
switchit up
Soy-Sauce
Add 1/4 cup soy
sauce, 2 tsp
toasted sesame
seeds and 1 tsp
dark sesame oilto curds before
draining. Cube and
add to stir-fries.
Cilantro-Chili
Add 1/4 cup
chopped cilantro
and 1/4 tsp hot
red-pepper flakes
to curds before
draining. Cut
into strips andadd to salads.
Cinnamon-Sugar
Add 1 tsp cinnamon
to curds before
draining. Cube
and sprinkle with
golden raisins
and brown sugar.
3 TastyWays toUse It
Saag Paneer
Pan-fry 1 cup
cubed paneer
in 2 tbsp butter
over medium until
golden. Remove,
then add 1/8 tsp
cumin seeds,
1 chopped onion,
1 minced garlic
clove, 1 tsp gratedfresh ginger and1/4 tsp garam
masala. Cook until
onion is soft. Add
8 cups packed,
shredded spinach.
Cook until wilted.
Add 3/4 cup 10%
cream. Return
paneer to pan and
sprinkle with 1/4 tsp
salt. Cook until
liquid is almost
absorbed. Stir in
1 tbsp lemon juice.
Protein-Packed
Sandwich
Mash 1 cup
crumbled paneer
with 2 tbsp mayo,
1 tbsp chopped fresh
dill and 1 tsp each
Worcestershire
sauce and Tabasco.
Sandwich between
sliced cucumber
and lettuce.
Savoury Salad
Marinate paneer
cubes in salad
dressing. Keep
refrigerated and
use as a garnish.
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M I C H A E L G R A Y D O N
2 to 3 garlic cloves
4 cups basil leaves(packed)
1/2 cup toasted pine nuts(optional)
1/3 cup grated parmesancheese
2 tbsp fresh lemon juice 1/4 tsp salt 1/3 cup olive oil
1/3 cup vegetable oil
DROP garlic cloves through the spout
of a food processor or blender while
it’s running. Add basil, pine nuts,
parmesan, lemon juice and salt. Whirl
until finely chopped. With motor still
running, gradually add oils. Whirl until
mixture is thickened, scraping down
sides as needed.
MAKES 1 1/3 CUPS | 91 calories, 1 g
protein, 1 g carbs, 9 g fat, 51 mgsodium, per tbsp.
Store It: Pesto will keep well, covered
and refrigerated, for up to 1 week. Or
freeze it in ice-cube trays and store
the frozen pesto cubes in a resealable
freezer bag for up to 3 months.
Classic Basil Pesto
switchit up
Arugula-Almond
In place of basil
and pine nuts,use 4 cups fresh
arugula leaves
and 1/2 cup
toasted almonds.
Cilantro-Walnut
In place of basil
and pine nuts,
use 4 cups fresh
cilantro (including
stems) and 1/2 cup
toasted walnuts.
Sun-dried Tomato
In place of basil, use
2 cups sun-dried
tomatoes packed in
oil, patted dry.
3 Tasty
Ways toUse ItRoasted FishSpread pesto overfillets of halibut,salmon or trout.Roast on a bakingsheet in 400Foven until a knifetip inserted into thethickest part of the
fish and held for10 sec comes outwarm, 10 to 15 min.
Feta SpreadWhirl 200 g offeta with 1/4 cuppesto in a foodprocessor. Use assandwich spread.Or for an appetizer,spread over baguette slices
and bake on abaking sheetin 400F oven untilspread is warmand bread istoasted, 4 to 6 min.Top with prosciutto or sliced tomatoes.
Broccoli withTomatoesCoarsely chop2 deseeded
tomatoes. Transferto a large bowl.Mash in 1/4 cuppesto and 2 tbsplemon juice. Steam1 bunch broccoli,cut into florets.Add drained hotbroccoli and toss.Serve immediately.
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J O H N
C U L L E N
1/2cup unsalted butter, atroom temperature
1 tbsp finely grated limezest
1 tbsp lime juice
1/8 tsp chili-garlic sauce
STIR butter with a wooden spoon in
a medium bowl until creamy. Stir in
zest, juice and chili-garlic sauce.
Scrape onto a piece of waxed paper.
Fold one edge of the paper over butter
and smooth, shaping the mixture into
a log about 5 in. long. Roll the log and
seal by twisting the ends.
CHILL log in the refrigerator for at
least an hour before using. Wrap in foil
and refrigerate up to 1 week or freeze
up to 3 months.
MAKES 1/2 CUP | 31 calories, 3 g fat,
1 mg sodium, per tsp.
Chili-Lime Butter
switchit up For each of these
variations, start
with 1/2 cup room-temperature,
unsalted butter
Blue Cheese
Combine butter
with 1/2 cup
crumbled stilton
or roquefort
cheese, 2 tbsp
Dijon and
1 tbsp finelychopped chives.
Shallot Combine butter
with 3 tbsp diced
shallots.
Niçoise Combine butter
with 1/4 cup finely
chopped sun-dried
tomatoes, 1 diced
anchovy, 1 minced
clove garlic and 1/4
tsp dried oregano.
Garlic-Herb Combine butter
with 2 tbsp finely
chopped parsley
and 1 tbsp finely
minced garlic.
Cinnamon-Sugar
Combine butter with 1 tbsp brown
sugar and 1/4 tsp
cinnamon.
Honey-Sesame
Combine butter
with 2 tbsp honey
and 1 tbsp toasted
sesame seeds.
8 TastyWays toUse It
Tex-Mex Corn Toss cooked
corn with chili-
lime butter.
Classic Steak
Top grilled
steak with a
slice of blue-
cheese butter.
Pasta Nicoise
Stir niçoise butter into hot pasta.
Thin out with pasta
cooking water.
Easy Roast
Spread shallot
butter under
chicken or
turkey skin
before roasting.
Sesame Chips
Brush meltedhoney-sesame
butter over
tortillas. Bake
at 350F until
crunchy, 10 min.
Breakfast Treat
Slather french
toast with
cinnamon-
sugar butter.
French Beans
Sauté green beans
with shallot butter
and chopped
fresh tarragon.
Easiest Fish
Set slices of niçoise
or garlic-herb
butter on top of
hot pan-fried trout,
halibut or scallops.
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A N G U S F E R G U S S O N
2 227-g pkgs buttonmushrooms,washed anddried
4 shallots, sliced 1/4 cup olive oil 1/4 cup red-wine
vinegar 1/4 tsp salt
1 tsp dried thyme
Marinated Mushrooms
with Shallots & Thyme
switchit up
Balsamic
Mushrooms
Substitute 4 large
sliced garlic cloves
for shallots and
use balsamic
instead of red-
wine vinegar.
Omit thyme.
Mushrooms &
BocconciniSubstitute 4 large
sliced garlic cloves
for shallots,
and white-wine
vinegar instead of
red-wine vinegar.
Stir in 4 thinly
sliced sun-dried
tomatoes and
200 g drained
mini bocconcini
balls before
packing into jars.
Ginger-Sesame
Mushrooms
Roast 484 g oyster
mushrooms, torn
into large strips.
Whisk 2 tbsp
vegetable oil
with 2 tbsp dark
sesame oil,1
/4 cuprice vinegar, 3
tbsp grated fresh
ginger and 1/2 tsp
red-chili flakes.
Add hot oyster
mushrooms and
pack into jars.
4 TastyWays to
Use ItAntipasto Bites
Skewer mushrooms
& bocconcini with
sun-dried tomatoes
and basil.
Asiago Mushroom
Flatbread
Brush Greek pitas
with oil-vinegar
mixture frommushrooms and
bocconcini. Top
with grated asiago
and any sliced,
marinated
mushrooms.
Bake in a 400F
oven until cheese
is melted, 15 min.
Top with arugula.
Artichoke andMushroom
Bruschetta
Mix any chopped
marinated
mushrooms with
chopped artichoke
hearts and roasted
red peppers.
Spoon on crostini
or crackers.
Ginger-MushroomBurgers
Chop 1/2 cup
Ginger-Sesame
Mushrooms. Stir
into 450 g ground
beef with 1/2 tsp
salt. Shape into
6 patties. Cook in
a large frying pan,
5 min per side.
PREHEAT oven to 475F. Slice mush-
rooms in half and arrange in one layer
on a large rimmed baking sheet. Add
shallots. Roast in top third of oven until
mushrooms have released most of
their juices, about 5 min.
WHISK oil with vinegar, salt and thyme
in a large bowl. Add hot mushroomsand shallots, and toss until coated.
Pack into 2 500-mL Mason jars.
Distribute oil-vinegar mixture between
jars. Fasten lids. Refrigerate at least
12 hours before serving. They will
develop more and more flavour over
the next few weeks.
SERVES 6 | 46 calories, 1 g protein,
4 g carbs, 3 g fat, 1 g fibre, 34 mg
sodium, per serving.
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J O H N
C U L L E N
1/2 cup honey 1/3 cup vegetable oil
2 tsp vanilla 1/4 tsp salt 1/4 tsp cinnamon
3 cups large-flake oats
100-g pkg pecan halves,about 1 cup
1 cup pepita seeds(shelled pumpkinseeds)
1 cup dried cranberries
WHISK honey with oil, vanilla, salt
and cinnamon in a large bowl. Stir
in oats, pecans and pepita seeds.
HEAT 2 large non-stick frying pans
over medium-high (using two pans
cuts cooking time in half). When hot,
divide oat mixture between pans.
Cook, stirring frequently, about 1 min,
then reduce heat to medium. Continue
stirring, adjusting heat as needed,
until golden and toasted, about 6
more min. Stir in cranberries.
TRANSFER to a baking sheet to cool
completely. Granola will keep well,
stored in an airtight container at room
temperature, for up to 1 week.
MAKES 4 CUPS | 515 calories, 11 g
protein, 59 g carbs, 29 g fat, 6 g fibre,
80 mg sodium, per 1/2 cup. Excellent
source of iron.
Pecan-Cranberry Granola
switchit up
Seed Swap
In place of
pepita seeds,
use 1 cup rawpeeled sunflower
seeds or 1/2 cup
sesame seeds.
Just Nuts
Omit cranberries.
Double quantity
of nuts, replacing
berries with
almonds or
walnut halves.
Orange-Apricot
Subtitute chopped
dried apricots
for cranberries,
and zest an
orange over
finished granola.
Fragrant Spices
In place of
cinnamon, use
1/4 tsp groundginger, grated
nutmeg or a
combination.
4 TastyWays toUse It
5-Min Dessert
Grate peeled
apples and pears.
Firmly press
into ramekins,
stopping 1/2 in.
from rim. Scatter
granola overtop.
Microwave on
high until fruit
is tender, about
3 min.
Movie Snack
Stir 4 cups
popcorn with
1 cup granola in
a large bowl. Store
in resealable bags.
Crunchy Salad
Scatter 1/4 cup
granola over
your favouritespinach salad
for extra crunch.
Granola To Go
Melt 3 tbsp butter
with 2 cups
chopped marsh-
mallows in a
saucepan over
medium, stirring
often, for 2 min.
Stir until smooth,then add 3 cups
granola. Scrape
mixture into an
8 x 8-in. square
baking dish lined
with overhanging
plastic wrap.
Cover with plastic
wrap and let stand
at least 2 hours.
Cut into bars.
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M I C H A E L G R A Y D O N
2 tbsp finely grated
orange zest 1/2 cup orange juice 1/4 cup fresh lime juice
1 1/3 cup icing sugar
1 vanilla bean
2 cups 35% cream
3 tbsp orange-flavouredliqueur
Orange-Vanilla Ice Cream
switchit up
Orange-Chocolate
Substitute
chocolate-fla-
voured liqueur
for orange liqueur.
Stir another 3 tbsp
chocolate liqueur
with 100 g melted
and cooled
chocolate. Swirl
into cream mixture
before freezing.
TurkishFold 1/3 cup
chopped toasted
pistachios, 2 tsp
rose water and1/4 tsp cinnamon
into cream
before freezing.
Kid-Friendly Omit liqueur.
3 TastyWays toUse It
Triple-Chocolate
’wich
Brush chewy
chocolate cookies
with chocolate-
flavoured liqueur.
Press a scoop of
Orange-Chocolate
ice cream in
between. Wrap in
plastic. Freeze up
to a week.
Rose-Scented
Napoleon
Brush a sheet of
phyllo pastry with
melted butter, then
sprinkle with a little
sugar. Cover with
another phyllo sheet,
lining up the edges.
Brush with butter
and sprinkle withsugar. Repeat with
2 more sheets.
Cut stack into 20
squares. Bake on a
greased pan at 375F
until golden, 8 min.
Layer 3 crisps with
2 scoops Turkish
ice cream. Garnish
with honey and
pistachios.Orange-Vanilla
Float
Put a scoop of
Kid-Friendly ice
cream in a tall
glass. Top with
orange pop.
WHISK zest with citrus juices and
icing sugar in bowl of stand mixeruntil sugar dissolves.
SLICE bean in half. Use the dull side
of a paring knife to scrape the seeds
out of the pod. Stir seeds into sugar
mixture. Add cream. Whisk on
medium until mixture forms soft
peaks, 2 to 3 min.
ADD liqueur and whisk until com-
bined. Scrape into a 9 x 5-in. loaf
pan. Cover surface with a pieceof wax or parchment paper. Freeze
4 to 5 hours. Let soften 15 min
before serving.
SERVES 8 | 285 calories, 1 g protein,
25 g carbs, 21 g fat, 22 mg sodium,
per serving. Good source of vitamin A.
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energyFOCUS ON
Perkup your mood andfitnesslevel withthese
invigorating movesconsultingtrainer KathleenTrotter
YOU NEED
Dumbbells
ReverseWoodChopwithWideSquatHoldingonedumbbell, stand
withyourfeetslightlywiderthanyourhips.Squat,reaching
bothhandstothe insideofyourleftfoot.Raise yourarms
diagonallyoverhead,towardyourrightshoulder,asyoupushoutof thesquat.
Do10repson eachside.PERFECTYOURFORM: Sitback
intothesquateachtime youlowerdown,keepingyourheadalignedwithyour spine.
DIAL ITDOWN: Performthemovewithoutanyweights.
AMP ITUP: Holdaheavierdumbbellinyour hands.
Calorie-BurningBonusReallywant to get that bloodflowing? Boost your heart rate withjumpingjacks or stride jumps,
for 30 to 60 seconds,betweenexercises.Andremember,the more youpump your arms the harder it willbe.
Walk-Your-BodyPush-UpFromstanding,bendoverand
walkyourhandsdown yourbodyandalong theflooruntil
you’reinplankposition. Yourhandsshouldbebeneath your
chest,shoulder-widthapart.Then,lowerintoa push-up.Now,reversethemovement,
walkingyourhandsbacktowardyouandup yourbody
tostanding.Do10 reps.PERFECTYOURFORM: Keepyourabsengagedand pulled
intowardyourspine.DIAL ITDOWN: Dropontoyour
kneesforthepush-up.AMP ITUP: Jumpupeachtime
youreturntostanding.
Dumbbell Lungewi thKneeUpHoldingdumbbellsatshoulder-
heightinfront ofyou,armsbent,stepbackintoa lunge.
Then,thrustyourbackkneeup,pushingone armforward
andpulling theotheroneback.Returntostartandcontinue,whilealternatingyourarms.
Do5repson eachside.PERFECTYOURFORM:
Remembertokeepbothfeetandkneesfacingforward.DIAL ITDOWN: Performthe
movewithoutanyweights.AMP ITUP: Slowthemovement
downandhold thelungepositionforthreeseconds.
Curtsy LungewithSideTapHoldingdumbbells at ear-
height,stepyourright footdiagonallybehindyour left
on ean dben dboth legs t oalmost90degrees.Return
tostanding,stretchingyourrightfootand armtotheside.Do10repson eachside.
PERFECTYOURFORM: Staybalancedwhenloweringdown
byfocusingon anobjectinfrontofyou thatdoesn’tmove.DIAL ITDOWN: Curtsyinplace
andskiptheside tap.AMP ITUP: Insteadoftapping
thefloorwhenstretchingyourlegt ot h es ide,doakick .
96 DECEMBER 2010 | chatelaine.com
M A I N
P H O T O , M A S T E R F I L E . E X E R C I S E S : P H O T O S , R O B E R T O C A R U S O ; H A I R & M A K E U P , D A V I D G O V E I A / J U D Y I N C . S H O E S , B R A T O P &
S H O R T S , N I K E .
health 10-minuteworkout
-H H- I U E U .i / / : :
Getthislook:
Aladineacrylicblocks,scrapbooking paper,
envelopes ,deserres.ca.DiamondGlazeglue,diamondglaze.com.
Personalizedacrylic blockslook prettyandkeepyour papersinperfectorder.Give family photos, scrapbooking paper or leftover gift wrap a playful makeover by
transforming theminto decorative paperweights.CUTchosen image 1 /2inch larger thanyour acrylicblock.COAT blocklightly with DiamondGlaze glue. PLACEimage face down
onto glue andmove aroundto evenly coat. SMOOTH outany air bubbles.TRIMwhen dry.
Th’ssthlstthl but
ths hdd
h- sss
dreamy pa per- weight s
chatelaine.com | SEPTEMBER 2010 73
homeorganizing ‡makeoverS ‡crafTS ‡ 10-minprojecTS
p h o t o ,
M i c h A e l A l b e r s t A t .
1 - H - 1 I U T E E CT .i / / 1 : 1 : 1
FIND CHATELAINE EVERYWHERE!
Read, share & connect anytime.
time saversover 200
EVERY YEAR
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STARTERS
Apple-Fennel Salad with Prosciutto
& Walnuts 14
Creamy Fennel & Celery Soup 95
Crispy Sesame & Tofu Cakes 67
Sweet Pea & Parmesan Crostini 105
MAINS
ChickenBaby Greens with Chicken
& Spring Vegetables 14
BBQ Chicken with Piri Piri Sauce 28
Chicken & Dumplings 28
Chicken, Mango & Brie Quesadillas 30
Chicken Miso Noodle Soup 12
Chicken, Mushroom & Goat
Cheese Wraps 99
Chicken on Cilantro-Ginger Noodles 22
Chicken Tortilla Lasagna 32
Cilantro-Lime Chicken Soup 10
Cinnamon Chicken with ButternutSquash 24
Classic Tom Yum Soup with Chicken
& Shrimp 10
Easy Chicken Tostadas 32
Ginger Chicken Stir-Fry with
2 Greens 24
Herbed Chicken with Mint-Pepper
Salsa 26
Kung Pao Chicken 22
Lemon Chicken Spaghettini 82
Lemon Chicken with Bok Choy 21
Spaghetti & Herbed Chicken
Meatballs 84
Stuffed Greek Chicken 30
Meat
Almost Instant Mac & Cheese 82
Barbecued Steaks with Argentinean
Salsa 37
Chunky Chipotle-Pork Chili 44
Creamy Ham & Pea Fusilli 86
Crispy Pork Chops with Sautéed
Apples 38
Ginger Mojito Pork 40
Glazed Rack of Lamb with Shallot
Gravy & Baby Potatoes 40
Ham & Cheese Frittata 42
Korean Beef Bulgogi 38
Lamb Koftas with Tzatziki 46
Lentil, Kale & Sausage Soup 9
Pita Wraps with Saucy Pork 93
Pork Chops with Brie & Apples 97Salisbury Steak & Mushrooms 99
Saucy Eggplant & Pork Stir-Fry 42
Sesame-Ginger Steak & Noodle
Salad 48
Shrimp & Pork Mini-Burgers 58
Smoky White-Bean Chili 46
Upside-Down Shepherd’s Pie 48
Seafood
Cajun Shrimp 54
Classic Tom Yum Soup with Chicken
& Shrimp 10
Creamy Crab Pasta with Sun-DriedTomatoes & Dill 80
Curried Coconut Mussels 53
Curried Shrimp with Cucumber 92
Easy-Roll Sushi Wraps 93
Gingery Fish with Tropical-
Fruit Salsa 54
Halibut & Zucchini Soft Tacos 56
Lemon Linguine with Smoked
Oysters 84
Linguine with Spicy Gremolata
Shrimp 79
Parchment-Baked Gremolata Fish 58
Roasted Halibut with Minted
Pea Coulis 105
Salmon Cakes with Lemony
Snow Peas 60
Seared Salmon & Spinach Salad 62
Seared Salmon Salad with Ruby
Grapefruit & Snow Peas 56
Shrimp & Pork Mini-Burgers 58
Sweet & Spicy Glazed Salmon
with Greens 60
Thai Red-Curry Tilapia with
Butternut-Squash Fries 62
Vegetarian
Baked Goat Cheese & Apple Salad 16
Baked Risotto with Roasted Fennel 95
Chickpea Curry with Cucumber 72
Crispy Sesame & Tofu Cakes 67
Gnocchi with Arugula &
Cambozola 86Grilled Vegetable Pizza 70
Middle Eastern Salad 12
Packet-Baked Mushrooms with Thyme 72
Pasta with Swiss Chard & Raisins 101
Pita Pizza with Hummus & Mint 74
Secretly Creamy Pesto Pasta 80
Sesame-Ginger Tofu & Vegetables 16
Spicy Peanut Tofu Stir-Fry 68
Thai Basil Noodles with Tofu 70
Tofu-Teriyaki Noodles 74
White-Bean & Walnut Burgers 68
SOUPS & SALADS
Apple-Fennel Salad with Prosciutto
& Walnuts 14
Baby Greens with Chicken & Spring
Vegetables 14
Baked Goat Cheese & Apple
Salad 16
Chicken Miso Noodle Soup 12
Cilantro-Lime Chicken Soup 10
Classic Tom Yum Soup with Chicken &
Shrimp 10
Creamy Fennel & Celery Soup 95
Lentil, Kale & Sausage Soup 9
Middle Eastern Salad 12
Seared Salmon & Spinach Salad 62
Seared Salmon Salad with Ruby
Grapefruit & Snow Peas 56
Sesame-Ginger Steak & Noodle
Salad 48
Tangy Carrot & Cucumber Salad 91
Wilted Spinach Salad with Chipotle
Pork 44
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S I M O N B R O W N / S T O C K F O O D .
ndexPASTA & PIZZA
Almost Instant Mac & Cheese 82
Creamy Crab Pasta with Sun-Dried
Tomatoes & Dill 80
Creamy Ham & Pea Fusilli 86
Gnocchi with Arugula &
Cambozola 86
Grilled Vegetable Pizza 70
Lemon Chicken Spaghettini 82Lemon Linguine with Smoked
Oysters 84
Linguine with Spicy Gremolata
Shrimp 79
Pasta with Swiss Chard & Raisins 101
Pita Pizza with Hummus & Mint 74
Secretly Creamy Pesto Pasta 80
Spaghetti & Herbed Chicken
Meatballs 84
SANDWICHES & WRAPS
Chicken, Mushroom & Goat Cheese
Wraps 99Easy-Roll Sushi Wraps 93
Pita Wraps with Saucy Pork 93
SIDES
Braised Potatoes 102
Buttered Carrots 90
Citrus-Braised Fennel 94
Honeyed Swiss Chard with Plums 101
Lemon-Curry Apple Slaw 96
Mushroom-Barley Pilaf 98
Red-Curry-Peanut Noodles 26
Smashed Potatoes with Parsley& Sea Salt 103
Sweet-and-Sour Rosemary Carrots 91
Swiss Chard Sauté with Brazil
Nuts 100
Tangy Carrot & Cucumber Salad 91
Upside-Down Potato Cake 103
Zucchini & Pea Sauté 104
10-MINUTES
Chili-Lime Butter 112
Classic Basil Pesto 110
Creamy Indian Paneer 108
Marinated Mushrooms with Shallots
& Thyme 114
Orange-Vanilla Ice Cream 118
Pecan-Cranberry Granola 116
DESSERTS
Apple-Berry Brown Betty 97
Orange-Vanilla Ice Cream 118
EDITOR IN CHIEF
Jane Francisco
ART DIRECTOR
Sandy Kim
DEPUTY ART DIRECTOR
Alicia Kowalewski
FOOD EDITOR
Claire Tansey
THE CHATELAINE KITCHEN
Carolyn Lim Chua
Irene Ngo
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Kristen Eppich
Amanda Barnier
ART
Melissa Geurts
Patricia Cavazzini
Sandi Tower
Jacki Slovitt
COPY Janet Morasutti, Lora Grady
PUBLISHER Kenneth WhyteASSOCIATE PUBLISHER Angela Jones
DIRECTOR, CONSUMER MARKETING
Brinda Luckoo
RETAIL DIRECTOR Mark Hamill
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PUBLICATIONS
GENERAL MANAGER Cathrin Bradbury
BRAND DEVELOPMENT DIRECTOR,
BOOKS Marnie Peters
CREATIVE DIRECTOR Jason Logan
MANAGING EDITOR Katie Dupuis
Chatelaine, established 1928, is published by Rogers
Publishing Limited, a division of Rogers Media Inc., One
Mount Pleasant Road, Toronto, ON M4Y2Y5. Contents
Copyright © 2011 by Rogers Publishing Limited, may not
be reprinted without permission. We acknowledge the
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ISSN 0009-1995 | ISBN 978-0-88896-430-4
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