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Recipe Swap – for Mar. 3, 2011


ManitobaCo-operatorRecipe Swap

Box 1794, Carman, Man. R0G 0J0

or email [email protected]

The beginning of March marks the start of Nutrition Month, an annual campaign by Dietitians of Canada encouraging Canadians to eat healthier and enjoy a wider array of foods.

This year’s theme is a carry-over from last year’s highly successful Celebrate Food… From Field to Table campaign, with similar emphasis on making healthier food selections from the bounty of homegrown food around us.

The campaign this month also emphasizes cooking at home more often which allows you to have more control over what you’re eating and cooking as a family, with each member assigned duties such


Flank steak is a popular cut of beef because it is versatile and extremely flavourful. In this recipe, the steak is marinated in a soy, garlic, ginger and honey sauce. The result is both tender and packed with flavour. Serve with stir-fried vegetables or salad and garlic bread.

1/4 c. light soy sauce

1 clove garlic, minced

1 small onion,

finely chopped

1 tbsp. liquid honey

1 tbsp. sesame seeds

1 tsp. grated ginger root

1 tsp black pepper

1 lb. flank steak

In a shallow non-aluminum pan, mix together soy sauce, garlic, onion, honey, sesame seeds, ginger and pepper. Add steak, turning to coat. Cover and marinate in refrigerator for at least four to six hours or preferably overnight. Preheat barbecue or broiler; place steak on greased grill or under broiler; cook for four to five minutes per side for medium rare. Slice across the grain to serve. Serves 4.

NUTRIENTS Per Serving Calories: 170 Protein: 24 g Fat: 6.7 g

Carbohydrate: 2 g Saturated Fat: 2.9 g Fibre: 0 g

Sodium: 148 mg

Source:Cook Great Food 2001. Published by Robert Rose. Visit the Dietitians of Canada website at as setting tables, chopping ingredients and helping with cleanup afterwards. The campaign also stresses making good choices when selecting recipes, looking for recipes that call for lower-fat milk products and healthy oils, whole grains and lean meats.

And eat for enjoyment by avoiding overeating. “If you’re craving your favourite cake, pie or scone and you know it’s not the healthiest option, enjoy a small piece guilt free,” the website advises. “Moderation remains king.”

More about Celebrate Food… From Field to Table 2011 in the weeks ahead, but meanwhile, if you’d like more recipes or are looking for resources on eating well, log on to

Here are three recipes downloaded and reprinted with permission from Dietitians of Canada.


A meal-sized salad with a spicy kick!


3/4 c. lightly packed

brown sugar

1/2 c. raspberry vinegar

1/2 c. water

3 tbsp. ground allspice

1/2 tsp. cayenne pepper

(or to taste)

Salt and freshly ground

black pepper

4 boneless skinless

chicken breasts (about 1

lb./500 g), cut into strips

1/2 c. frozen corn

kernels, thawed

1/2 c. canned black

beans or kidney beans,

drained and rinsed

1 head romaine lettuce

(small to medium),

washed and torn (or 8

cups/2 l lettuce mix

of your choice)

1 carrot, sliced

1/2 c. sliced cucumber

1/2 c. sliced bell pepper

(any colour)

Prepare the marinade/dressing: In a large bowl, combine brown sugar, vinegar, water, allspice, cayenne, and salt and pepper to taste. Place chicken in a shallow dish and pour in half of the marinade/dressing. Cover and refrigerate for at least 1 hour or overnight. Add corn and beans to the remaining marinade/dressing. Cover and refrigerate for at least one hour or overnight. Remove chicken from marinade and discard marinade. Working in small batches, stir-fry chicken for five to six minutes or until no longer pink inside. Don’t crowd the pan, or the chicken will steam instead of browning. To the corn-bean mixture, add romaine, carrot, cucumber and bell pepper; toss to coat vegetables with dressing. Make a bed of salad on each of 4 plates and top with chicken.

SERVING IDEA: Serve with brown and wild rice or a multi-grain roll. Add a glass of milk to cover all the food groups. Serves 4. Prep time: 30 minutes. Marinating time: 1 hour. Cooking time: 25 minutes

Diabetes Food Choice Values Per Serving 2-1/2 Carbohydrates 3 Meat &Alternatives

NUTRIENTS Per Serving Calories: 349 Protein: 34 g Fat: 2.9 g

Carbohydrate: 49 g Saturated Fat: 0.7 g Fibre: 6 g

Sodium: 186 mg

Source:Simply Great Food 2007. Published by Robert Rose. Visit the Dietitians of Canada website at


Elegant desserts don’t have to be high in fat. Make this dessert your signature dish for special occasions. It has elegance, flavour and is much lighter than the traditional version.

In a small saucepan, sprinkle gelatin over orange juice concentrate; cook, stirring, over low heat until dissolved. Cool. In a small saucepan, combine sugar and water; cook over medium heat until syrup reaches 234 to 240 F (112 to 116 C) or soft ball stage (syrup dropped in cold water forms soft ball).

In a bowl, beat egg whites until soft peaks form; gradually pour in syrup, beating constantly until cool and very stiff. Beat in dissolved gelatin, beating for 30 seconds. In a large bowl, beat together cream cheese, yogurt cheese, orange zest and vanilla until smooth and creamy. Fold in meringue, one-third at a time. Separate ladyfingers; drizzle each with coffee and arrange half in bottom of deep 9-inch glass bowl. Cover with half of the meringue mixture. Sprinkle with 1 tbsp. cocoa. Repeat layers. Cover and refrigerate for at least four hours until set.

Serves 16. This dessert is best served the same day it’s prepared.

TIP:To prepare yogurt cheese, line strainer with cheesecloth and place over bowl to catch liquid. Measure 2 cups lower-fat plain yogurt into strainer. Cover and refrigerate for several hours or overnight. Discard liquid.

This recipe uses Italian meringue, which adds a hot sugar syrup to beaten egg whites. It is a little more work than regular meringue but it’s worth it.

Nutrients per serving Calories: 111 Protein: 6 g Fat: 3.8 g

Carbohydrate: 14 g Saturated Fat: 2.3 g Fibre: 0 g

Sodium: 89 mg

Source:Cook Great Food.Dietitians of Canada. 2001. Published by Robert Rose Inc. Visit the Dietitians of Canada website at

2 tsp. unflavoured gelatin

2 tbsp. frozen orange

juice concentrate,


1/2 c. granulated sugar

1/3 c. water

6 egg whites

8 oz. light cream cheese

1 c. yogurt cheese

(see Tip below)

1/2 tsp. grated orange


1/2 tsp. vanilla

16 soft ladyfinger


1 c. cold strong coffee

2 tbsp. cocoa powder


Recipe Swap

We love hearing from readers and enjoy receiving your recipes or recipe requests. Please contact us at:

ManitobaCo-operatorRecipe Swap Box 1794, Carman, Man. R0G 0J0

or email [email protected]

About the author


Lorraine Stevenson

Lorraine Stevenson is a reporter and photographer for the Manitoba Co-operator with 25 years experience writing news and features. She was previously a reporter with the Farmers Independent Weekly and has also written for community newspapers in Winnipeg and Manitoba's Interlake.



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