Marinated Italian Vegetable Toss
This colorful vegetarian dish includes protein from chickpeas, which are nutrient-dense and popular around the world.
- 1 can (13.75 oz) quartered artichoke hearts, drained
- 1/2 of 16 oz/473 mL can chickpeas, rinsed and drained
- 1 cup grape tomatoes 250 mL
- 1/4 cup (1 oz/28 g) part-skim mozzarella cheese, cut into 1/4-inch (0.64-cm) cubes 60 mL
- 8 pitted kalamata olives
- 1/2 medium green bell pepper, cut into strips
- 2-3 Tbsp fresh oregano leaves 30-45 mL or 1 Tbsp (15 mL) dried oregano leaves
- 1 1/2 tsp chopped fresh rosemary leaves 7 mL (or 1/2 tsp/2 mL dried rosemary leaves)
- 2 Tbsp canola oil 30 mL
- 1 Tbsp red wine vinegar 15 mL
- 1 medium garlic clove, minced
- 1/8 tsp dried red pepper flakes 0.5 mL
- 1. In medium bowl, combine all ingredients and toss gently, yet thoroughly, until well coated. Serve with wooden picks or forks.
- Tip: Double the recipe and use leftovers as a topping for a luncheon pasta or green salad.
1/3 cup (75 mL)
|Gras saturés||0.5 g|
Autumn Wild Rice and Mushroom Pilaf
Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, lake trout, walnuts and canola oil.
Creamy Asparagus with Tomato
This easy side dish is great when fresh asparagus is in season during the spring and early summer months. Crumbled tofu is an acceptable alternative if you don't feel like cottage cheese.
Grilled Baby Artichokes with Lemon Caper Vinaigrette
One of the first signs of summer is the appearance of tender baby artichokes in farmers markets. When they’re this young, the whole vegetable is edible. Blanched until tender, then lightly grilled, these wonderful globes are enhanced with a vibrant and zesty lemon and caper vinaigrette made better-for-you with canola oil. They’re perfect as an appetizer or side course.