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Recipes

• Saucy Cajun Round Steak
  Less-tender cuts of meat, such as this, are not only inexpensive but also lean and high in protein and iron. You can use a pressure cooker to speed th...
  
  
• Roasted Chicken Breasts
  Because most of the fat in chicken is in the skin, removing it — and its 16 grams of fat — makes chicken a lean choice. The parsle...
  
  
• Quick One-Pot Macaroni and Cheese
  The addition of vegetables (frozen ones for value and convenience) ups the healthfulness of this old-fashioned family standby. Using evaporated milk i...
  
  
• Couscous Bean Patties with Salad in Pita Pockets
  Black beans and whole wheat couscous contribute soluble and insoluble fibres to these vegetarian burgers, which are tasty tucked into whole wheat pita...
  
  
• Chili Meat Loaf with Ratatouille Sauce
  Lean ground beef is economical and easy to prepare. And, turned into meat loaf, it's so satisfying when paired with Ratatouille Sauce. Serve with Bake...
  
  
• Skillet Chicken and Sweet Potatoes
  Simmering the potatoes right along with the chicken makes for an easy one-pot supper. Sweet potatoes are high in fibre (about 4 g per 1/2-cup/125 mL s...
  
  
• Pork Chops Ni?se
  Bone-in pork chops cost less than boneless, plus the flavour and cooking time are the same. Pork is one of the best sources of thiamine, a B vitamin t...
  
  
• Roasted Sole Fillets
  Lean fish, such as sole and cod, are low in fat and high in protein. They are generally less expensive than fatty fish, such as trout and salmon, whic...
  
  
• Carrot Lentil Soup
  Lentils are very high in folate and fibre and are a good source of vegetable protein. Serve with a whole grain baguette and a salad of half spinach an...
  
  
• Salmon, Zucchini and Potato Frittata
  Easy enough for a weeknight supper,a frittata also makes a satisfying weekend brunch. Eggs are an important source of high-quality protein. They are a...
  
  
• Spaghetti Pie
  A nice change from the traditional spaghetti and meat sauce, this pasta bakes into a pie shell, making the outside layer crispy. Canada's Food Guide t...