Healthy Eating Recipes

Lindsey MacIver

Classic Poached Eggs

BREAKFAST RECIPEPrep Time: no prep time neededCook Time: 5 minutes

What you will need: 2 eggs 15 mL (1 tbsp) white vinegar 1 whole grain English muffin, split and toasted Pinch fresh ground pepper

Classic Poached Eggs

Instructions:1. Bring a saucepan of water just to the boil. If it starts to boil,

reduce heat so it is barely simmering.

2. Crack an egg into a small bowl. Stir the vinegar into the water.

3. Lower the bowl with the egg in it close to the water and gently slip the egg into the water. Repeat with remaining egg. Let eggs cook for about 3 minutes or until whites are set and yolks are soft, leave in longer for a firmer poached egg. Using a slotted spoon, remove eggs, one at a time.

4. Place one egg on each muffin half and sprinkle with pepper to serve.

Makes 2 servings.

Greek Style Couscous & Egg Wrap

LUNCH RECIPEPrep Time: 10 minutesCook Time: 5 minutesWhat you will need:

125 mL (1/2 cup) whole wheat couscous 1 clove garlic, minced 2 mL (1/2 tsp) dried thyme or Italian herb seasoning 175 mL (3/4 cup) sodium reduced vegetable or chicken broth 60 mL (1/4 cup) each grated carrot and zucchini or diced bell pepper 3 hard cooked eggs, peeled 75 mL (1/3 cup) 0% fat plain Greek yogurt 125 mL (1/2 cup) quartered grape tomatoes or chopped tomatoes 60 mL (1/4 cup) crumbled light feta cheese 45 mL (3 tbsp) chopped fresh basil or parsley 1 mL (1/4 tsp) fresh ground pepper 4 small whole wheat flour tortillas

Greek Style Couscous & Egg Wrap

Instructions:

1. Place couscous in a bowl with garlic and thyme. Bring broth to a boil and pour over couscous. Stir in carrot and zucchini; cover and let stand for 5 minutes.

2. Meanwhile, in another bowl, mash eggs with a fork and stir in yogurt, tomatoes, feta, basil and pepper. Add couscous mixture and stir to combine.

3. Divide among the tortillas and roll up to enjoy.

Makes 4 servings.

Honey Grilled Salmon & Asparagus

DINNER RECIPEPrep Time: 5 minutesCook Time: 15 minutesWhat You Will Need:

• 15 mL (1 tbsp) sodium reduced soy sauce• 10 mL (2 tsp) canola oil• 10 mL (2 tsp) liquid honey• 10 mL (2 tsp) packed brown sugar• 5 mL (1 tsp) chopped fresh thyme or 2 mL (1/2 tsp) dried thyme leaves• 2 mL (1/2 tsp) fresh ground pepper, divided• 4 salmon fillets, about 150 g/5 oz each• 1 bunch fresh asparagus, trimmed• Half a fresh lemon

Honey Grilled Salmon & Asparagus

Instructions:

1. In a small bowl, stir together soy sauce, oil, honey, sugar, thyme and half of the pepper.

2. Place salmon in a shallow dish. Pour marinade over top of salmon, spreading evenly. Cover and refrigerate for 15 to 30 minutes, turning once if possible.

3. Lightly spray asparagus with cooking spray and place on preheated and oiled grill on medium high heat. Grill, turning a couple of times until tender crisp. Add salmon fillets and grill for 5 minutes. Discard marinade. Turn salmon over and grill for about 5 minutes longer or until fish flakes easily when tested*. Serve with asparagus. Squeeze lemon over asparagus just prior to serving.

Recommended Cooking Temperatures

TYPE OF FOOD RECOMMENDED TEMPERATURE

Beef, veal 63°C (145°F)Pork 71°C (160°F)Ground meat and meat mixtures (eg. Burgers)

71°C (160°F) -- 74°C (165°F)Poultry (Pieces) 74°C (165°F)Poultry (Whole) 85°C (185°F)Egg 74°C (165°F)Seafood 70°C (158°F) - 74°C (165°F)

References

Food & nutrition. (n.d.). Retrieved March 26, 2015, from http://healthycanadians.gc.ca/eating-nutrition/index-eng.php