Pump up the nutrition in this popular family meal using fresh apples and wholesome vegetables.
Serves 4 to 6
1-2 large BCTF apples, any variety, grated with skin
1 medium onion
1 large carrot
2 stalks celery
½ bell pepper
2-3 tbsp chili powder (Mexican)
1 tsp ground cumin
1 tsp celery seed
1 tsp ground oregano
½ tsp ground black pepper
2-3 cloves minced garlic
½ tsp chili flakes or hot sauce (if desired)
1 lbs lean ground beef or lean ground pork
½ cup any broth: vegetable, chicken or beef
1 213ml can of tomato sauce (or 2 pureed fresh tomatoes)
1. Process all of the above in food processor until minced (do not puree).
2. In a large skillet, heat 2 tbsp canola oil, and sauté apple/veg mix on medium high for about 10 minutes until moisture has evaporated.
3. Add spices and garlic to sautéed veggie mixture, heat through 1 minute.
4. Crumble meat into skillet. Brown meat until no pink remains. Skim fat if necessary.
5. Add tomatoes and broth, simmer taco meat until no liquid remains.
6. Meanwhile assemble other taco fillings such as grated cheddar and sliced Iceberg lettuce.
7. Adjust spices to your liking.
8. Serve with crisp taco shells, flour tortillas, or over lettuce as a taco salad.
Much lower in fat, salt and starch then traditional pizzas! Try one of our tasty combinations or build your own masterpiece.
1 pizza per person
1 package 12-4 inch flour tortillas, white or whole wheat
1 large BC Tree Fruits apple, any variety, per pizza, thinly sliced
Pizza toppings of your choice*
The British Columbian
The Granny Blue
Granny Smith apple
Toasted pine nuts
The Golden Greek
Golden Delicious apple
Greek salad dressing
Crumbled feta cheese
Fresh spinach leaves
Royal Gala apple
Prepared caramel sauce
Crumbled dark chocolate
1. Using a large skillet or crepe pan, heat each flour tortilla in the dry pan briefly on each side until it puffs and browns slightly.
2. Turn the heat down and begin to assemble the pizza in the warm pan, beginning with:
*1--Sliced apple—cover all but the outer edge
*2--Spreads—such as apricot jam, pesto, or spiced oil glaze
*3--Toppings---dried fruit, nuts, lean meats, fresh peppers
3. After cheese or final topping is on, slide the skillet under the broiler for two minutes or heat in the toaster oven to warm the toppings.
Rack of Lamb
10 whole mint leaves, chopped (or 1 tbsp dry mint)
2 tbsp red wine vinegar
1 tbsp olive oil
Salt and Pepper to taste
2 cups fresh BC Tree Fruit cherries
2 tbsp olive oil
2 tbsp fresh lemon juice
1/2 cup sugar
The night ahead:
Score the fat and drizzle the lamb roast with olive oil, salt, and 2 cloves of sliced garlic. Rub well, cover, refrigerate. Prepare the mint sauce for cherries using the whole mint leaves, red wine vinegar, olive oil and salt and pepper. Use a mortar and pestle (or improvise) to bruise the mint with oil, vinegar, and spices. Refrigerate.
The day of:
(Remove the lamb from the refrigerator 2-3 hours prior to cooking.)
Preheat BBQ on medium-high to 500 °F. Remove bits of garlic from the lamb, liberally season with salt and pepper. Lightly oil a skillet and brown each side of the roast over medium heat for about 2-3 minutes. Cover each of the bones with a strip of aluminum foil.
Place roast on foil BBQ pan, (BBQ Buddy by Alcan) or in an oven-proof skillet. Roast on the BBQ, checking with an instant-read thermometer. (145° F for medium rare, 160 ° F for well done: 20-45 minutes.) Cover with foil, remove it to rest.
While the lamb cooks, prep the Cherries….
Wash, dry, stem, and pit the cherries. Cut them into halves and toss them with the lemon juice, oil and sugar. Line a baking sheet with foil and oil it generously with olive or canola oil. Arrange the cherries, cut-side down, evenly to cover the baking sheet.
Put the sheet of cherries on the BBQ as you remove the lamb. Roast them there for 10 minutes, longer if you want them more caramelized. Remove pan and turn the BBQ off. Toss the marinated mint sauce over the cherries; leave them on the open BBQ while you carve the rack of lamb. Suggested sides: Israeli cous cous , Orzo, or polenta.
1-2 pork tenderloins, trimmed and cut into 1” thick disks.
(salt & pepper)
1 Medium white onion
3-4 large Golden Delicious apples
1 200 ml apple juice box
1 cup chicken broth (from bouillion or tetra)
1-2 tsp crumbled dry sage (according to preference)
1/2 cup liquid whipping cream (can sub coffee cream
2-4 Tbsp Calvados or Brandy
Pound disks of pork to 1/2 “ thickness and season with salt and pepper.
Saute them in 2 Tbsp olive oil over medium high, 1-2 minutes per side; set aside.
Add 1-2 Tbsp butter to hot pan, add chopped onion and sliced apple.
Saute until onions are translucent and apples begin to brown.
Add Juice, Broth, and Sage and simmer until liquid reduces to your liking. Add the cream and brandy, return the cooked pork (and juices), heat through. Check the temperature of the pork with an instant read thermometer before serving (140-160 deg F)
The sweet, yet tart flavour of fresh cherries, makes them a wonderful addition to this stirfry meal.
Makes 4 servings
4 tablespoons (60 ml) Teriyaki sauce
1 tablespoon (15 ml) sesame oil
1 tablespoon (15 ml) grated fresh ginger
1 tablespoon (15 ml) cooking sherry
1/2 tablespoon (7.5 ml) fresh lime juice
0.75 pound (0.35 kilograms) pork*, cubed
1/2 tablespoon (7.5 ml) vegetable oil
1 small white onion, thinly sliced
1 clove garlic, minced
2 cups whole cherries, pits removed
1-14 oz (398ml) can miniature corn cobs
1 cup snow peas
1 cup sliced red pepper
1 cup (250 ml) chicken broth
1 tablespoon (15 ml) corn starch
2 green onions, chopped (optional)
Combine first 5 ingredients and mix well. Add pork cubes. Set in fridge to marinate. Prepare cherries, corn, snow peas and red pepper. Heat vegetable oil in wok or large saucepan on medium. Add onion and garlic. Heat for 1-2 minutes to soften slightly. Add pork marinade mixture and cook for 5 minutes. Increase the heat, add snow peas and red pepper. Cook for 1-2 minutes. In small bowl, stir cornstarch into chicken broth until dissolved. Add to wok, cooking for 2 minutes until sauce begins to thicken. Add cherries and corn and cook until warm. Remove from heat. Garnish with chopped green onion.
The delicate flavour of this stirfry works well over angel hair pasta.
*Chicken can easily be substituted for pork in this recipe if preferred.
348 calories (1462 kJ)
28 g carbohydrates
25 g protein
16 g fat
Servings of Fruits & Vegetables per 1 serving of recipe = 2.25
Pork and spicy apple chutney make a great pairing.
3 BC Tree Fruits apples, peeled, seeded and cut into small chunks
1 tbsp brown sugar
2 tbsp orange juice
1/2 tsp orange zest
1 tbsp balsamic vinegar
1/2 tsp ground cardamom
Pinch of cayenne pepper
Pinch of salt
3/4 tsp poppy seeds
4 medium-sized pork chops (boneless or bone in)
In a medium saucepan over medium heat, add apples and brown sugar. Toss to coat apples with sugar. Cook apples for 3 minutes. Add orange juice, orange zest and balsamic vinegar. Cook apples, stirring occasionally, for 4 to 5 minutes until they begin to soften and absorb some of the liquid. Add ground cardamom, cayenne pepper, salt and poppy seeds. Cook for another 2 minutes. At this point most of the liquid will be absorbed and the apples with be soft and slightly broken down but will still have some texture. Remove from heat and allow to cool slightly. (At this point, the chutney can be cooled down completely and placed in the refrigerator for use at another time. It will keep in the fridge for five days).
Place pork chops on a cutting board. With a sharp knife, slice into the side of the pork chop making a deep cut. Do not cut all the way through. This will create a pocket which will hold the chutney. Divide chutney evenly between four pork chops. Season pork chops with salt and pepper on both sides.
Preheat oven to 350 degrees. Heat a large frying pan on medium-high heat. Add 1 tbsp. of vegetable oil. Place the seasoned pork chops into the frying pan and sear on both sides - about 4 minutes per side. Place pork chops on a baking sheet and bake in the oven for 12 to 15 minutes (depending on the size of the pork chops). Remove from oven. Let rest 3 to 5 minutes before serving.
This dish is a classic from France with a subtle variation. Tender sautéed pork scaloppini with a delicious creamy sauce of sautéed pears and anise seed make this a classic! Served with sugar snap peas and fluffy mashed potatoes and you have a meal to suit any special occasion.
Makes 6 servings
1 lb (500g) boneless pork loin, sliced into 1/2 inch (1 cm) thick slices
2 tbsp (25 mL) all purpose flour
Salt and freshly ground white pepper
3 tbsp (45 mL) vegetable oil
3 tbsp (45 mL) unsalted butter
1/2 small onion, peeled and minced
4 firm but ripe large BC Tree Fruits pears, peeled, halved, cored, and sliced
1 tsp (5 mL) brown sugar
2 anise seeds
1/4 cup (45 mL) Calvados, or pure apple cider with a dash of vanilla
2 tsp (10 mL) fresh thyme leaves
3/4 cup (175 mL) whipping cream
Place pork slices between plastic wrap and use a mallet to pound to 1/4-inch thickness. Dust with a little flour, salt and pepper.
Heat oil in large frying pan. Working in batches, add pork to skillet; sauté just until cooked through, about 2 minutes per side. Transfer to plate. Cover.
Meanwhile, melt butter in another large pan. Add minced onion and sauté until soft. Add pears and sprinkle with sugar. Tuck anise seeds into pear slices. Sauté until pears are tender and deep golden, about 8 minutes.
Remove with a slotted spoon leaving anise seeds in pan. Add Calvados, or cider with vanilla, and thyme leaves to pan and boil just until reduced to half. Whisk in cream and boil until thickened. Return sautéed pear slices to sauce along with any juices that may have accumulated and heat through.
Arrange sliced pork on 6 individual serving plates. Top with pears and sauce and serve with steamed sugar snap peas and fluffy mashed potatoes.
1 to 1 1/2 pounds (500–750 g) fresh halibut fillets
1/2 cup (125 ml) cornmeal
1/4 cup (80 ml) milk
2 pears, cut in quarters, remove seeds and slice thinly
1 tbsp (15 ml) fresh lemon juice
As soon as pears have been sliced, mix in fresh lemon juice and set aside. Coat fish with cornmeal and place on baking sheet lined with parchment paper. Combine the egg and milk. Drizzle over top of fillets. Arrange the slices of pear on top of the fish, overlapping the slices so they resemble fish scales. Bake at 450° F (250° C) for 20 minutes or until desired doneness. (Fish should be opaque and flake easily.) Serve with your favourite fruit puree or sauce.
Carbohydrates 19.5 g (35%)
Protein 27.5 g (47%)
Fat 5 g (18%)
Suitable for low-fat, heart-healthy and diabetic diets.
Servings of Fruits & Vegetables per 1 serving of recipe = 0.5
Grilled salmon is a delicious summer barbecue treat. This ginger peach salsa is not only a very colourful accompaniment but is also very refreshing, as it is sweet, salty and a little bit spicy.
4 salmon fillets
1/4 cup light soy sauce
Juice of 1/2 a lime
1 tbsp water
1 clove of garlic finely minced
2 tsp liquid honey
Pinch of black pepper
Ginger Peach Salsa
2 large, or 3 small peaches peeled and diced into small pieces
1 tsp grated fresh ginger
Grated zest of 1 lime
Juice of 1/2 of 1 lime
1 tsp brown sugar
1 tbsp chopped fresh cilantro
1/4 of 1 small red onion (or about 2 tbsp.) finely chopped
Pinch of salt (or more to taste if desired)
Pinch of black pepper
1 jalapeno pepper, seeds removed, diced into very small pieces (optional – you may also substitute dried chili flakes for the fresh jalapeno pepper)
Prepare salsa. In a mixing bowl, combine all of the salsa ingredients and gently mix well. Place in refrigerator for at least 15 minutes to allow flavours to combine well.
Prepare marinade. In a shallow bowl or plastic container, combine all marinade ingredients. Whisk together with a fork until well combined. Place salmon fillets skin side up in the marinade. Cover and refrigerate for 15 to 25 minutes. Do not allow salmon to remain in marinade too long or the acid from the soy sauce and lime juice will begin to cook the fish.
Remove salmon from marinade and grill on barbecue to desired doneness (about 10 to 15 minutes). You may also cook salmon in a frying pan or bake in the oven. Serve salmon immediately. Spoon salsa over top of each piece of fish or serve on the side. Garnish with additional cilantro and a lime wedge if desired.
20.2 grams carbohydrates (31%)
26.2 grams protein (46%)
5.7 grams fat (22%)
1.5 grams fibre
1 serving of fruits and vegetables per person. Suitable for diabetic, heart-healthy and low-fat diets.