Sun 8 Jan 2023

Bacon and Chard Dutch Baby

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This recipe from Real Simple is perfect for a weeknight supper. Cook bacon and then cook Swiss chard stems and leaves in the bacon drippings. While the chard bakes for 5 minutes, whisk together flour, milk, eggs, cheese, salt and pepper. Remove the chard from the oven and pour the batter into the skillet. Bake until puffy and golden brown, about 25 minutes. Top with bacon, chives and more cheese and serve. Cook’s note: To make this recipe vegetarian, just omit the bacon and sauté the chard in olive oil. The recipe suggests serving this with sour cream, but it was delicious without it.

Avoiding Additives and Preservatives

Use a bacon that uses celery salt as a preservative instead of nitrites. Use unbleached flour and genuine Parmesan cheese – the name will be stamped on the rind. No Name sour cream is additive-free.

Cook Swiss chard stems and leaves in bacon drippings, then bake for 5 minutes

Pour batter into pan

Bake until puffy and golden, about 25 minutes

Serve topped with bacon, chives and cheese

Ingredients:

5 slices bacon (8 ounces/227 g total), chopped

1 pound (454 g) bunch Swiss chard, stems and leaves separated and finely chopped

1 cup (250 ml) all-purpose flour

1 cup (250 ml) whole milk

4 large eggs

2 ounces (57 g) parmesan cheese, grated (about ½ cup/125 ml), plus more for serving

½ teaspoon (2.5 ml) kosher salt

¼ teaspoon (1.25 ml) freshly ground black pepper

2 tablespoons (30 m) chopped fresh chives

½ cup (125 ml) sour cream

Preparation:

Preheat oven to 425°F (218°C). Cook bacon in a 12-inch (30-cm) oven proof skillet over medium, stirring occasionally, until crispy, 8 to 10 minutes. Transfer to a paper-towel-lined plate with a slotted spoon, reserving 2 tablespoons (30 ml) drippings in skillet.

Add chard stems to skillet; cook, stirring occasionally, until beginning to soften, about 2 minutes. Add chard leaves; cook, stirring constantly, until wilted, about 2 minutes. Move chard away from edges of skillet, leaving about ½ inch (1.27 cm) of space around edges. Place in oven and bake for 5 minutes.

Whisk flour, milk, eggs, cheese, salt and pepper in a medium bowl until smooth.

Remove skillet from oven and carefully pour in batter. Return skillet to oven and bake until puffy and golden brown, about 25 minutes. Top with bacon, chives, and more grated cheese. Serve with sour cream. Serves 4.

From Real Simple

 

Sun 1 Jan 2023

Easy Veggie Chili

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If one of your resolutions for 2023 is to eat more veggies, try this vegetarian chili from Evergreen Kitchen. The ingredient list is a bit long, but using your food processor to mince the vegetables reduces the prep time. Once everything is in the pot, the chili will be ready in about 35 minutes. Cook’s note: Instead of canned beans and lentils, I used 1 cup (250 ml) of dried kidney beans and 1 cup (250 ml) of dried lentils. I soaked the dried kidney beans overnight, drained them, covered them with cold water and then simmered them until tender. Lentils don’t require soaking; just cover with water, bring to a boil and simmer for about 25 minutes. I topped the chili with sour cream, parsley, red onion, shredded cheddar cheese and tortilla chips.

Avoiding Additives and Preservatives

I used No Name tomato paste, Blue Menu diced tomatoes, Unico roasted red peppers, Imagine Organic stock and La Costena chipotle peppers in adobo sauce. Check the dried spices for colour and anti-caking agents. If you are using canned beans and lentils, Blue Menu and Unico brands are usually additive-free.

Easy veggie chili

Ingredients:

1 sweet onion, quartered (10 oz/283 g)

2 carrots, peeled and roughly chopped

2 celery ribs, roughly chopped

2 tbsp (30 ml) extra-virgin olive oil, divided

1 sweet potato, peeled and diced (2 cups/500 ml)

4 garlic cloves, minced

2 tbsp (30 ml) tomato paste

1 tbsp (15 ml) ground cumin

2 tsp (10 ml) ground coriander

¾ tsp (7.5 ml) smoked sweet paprika

2 cans (28 fl oz/796 ml each) diced fire-roasted tomatoes

1 can (19 fl oz/540 ml) lentils, drained and rinsed

1 can (14 fl oz/398 ml) kidney beans, drained and rinsed

2/3 cup (165 ml) roasted red peppers from a jar, diced

1 cup (250 ml) vegetable stock

3 tbsp (45 ml) tamari

1 canned chipotle pepper in adobo, minced + 1 tbsp (15 ml) adobo sauce

Toppings (optional)

Pitted, peeled and chopped avocado

Diced red onion

Sour cream or plain Greek yogurt

Shredded sharp cheddar cheese

Chopped fresh cilantro leaves

Preparation:

In a food processor, pulse the onion until finely minced. Transfer to a medium bowl. Add the carrots and celery to the food processor and pulse until finely minced; keep them in the food processor for now.

In a large Dutch oven or pot, heat 1 tbsp (15 ml) of the oil over medium heat. Add the onion and cook, stirring frequently, until soft and translucent, 3 to 4 minutes. Add the carrots, celery and sweet potato and cook, stirring occasionally, until the vegetables begin to soften, 6 to 8 minutes.

Add the remaining 1 tbsp (15 ml) oil, farlic, tomate paste, cuin, corander and smoked paprika. Cook, stirring constantly, until frangrant, 1 to 2 minutes.

Add the tomatoes, lentils, kidney beans, roasted red peppers, vegetable stock, tamari and chipotle pepper and adobo sauce. Stir to mix. Cover with a lid and simmer over medium-low heat, stirring occasionally until the sweet potato is fork-tender, about 25 minutes. Remove the lid and simmer to thicken slightly, 5 to 10 minutes.

Ladle the chili into bowls. Garnish with toppings of your choice. Serves 6-8.

From Evergreen Kitchen

 

Tue 27 Dec 2022

Turkey Barley Soup

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If you are looking for a way to squeeze every last drop of goodness out of the holiday turkey, try this turkey barley soup recipe from Canadian Living’s 20th Anniversary Cookbook. Reserve about 4 cups (1 L) of cubed cooked turkey and then make broth from the turkey carcass. Add carrots, celery and pearl barley to the strained stock and cook until the vegetables and barley are tender. Add the cooked turkey and corn and simmer for a minute or two until heated through.

Avoiding Additives and Preservatives

I use Imagine Organic chicken stock and Unico or Blue Menu tomatoes. Frozen corn kernels are usually additive free.

Turkey barley soup

Ingredients:

Broth

1 onion, chopped

2 carrots, chopped

1 bay leaf

10 peppercorns

¼ cup (60 ml) parsley stalks

1 turkey carcass

8 cups (2 L) water

10 oz (284 ml) chicken stock

19 oz (540 ml) canned tomatoes

Soup

1 cup (250 ml) sliced carrots

½ cup (125 ml) sliced celery

1/3 cup (85 ml) pearl barley

4 cups (1 L) cubed cooked turkey

½ cup (125 ml) corn kernels

Salt and pepper

2 tbsp (30 ml) chopped fresh parsley

Preparation:

Broth

In stockpot, combine onion, carrots, bay leaf, peppercorns, parsley, turkey carcass, water, chicken stock and tomatoes; bring to boil. Reduce heat and simmer for 2 ½ hours. Strain.

Soup

In clean stockpot, combine strained turkey broth, carrots, celery and pearl barley; simmer for 30 minutes or until barley and vegetables are tender.

Add turkey and corn; cook for 1 minute or until heated through. Season with salt and pepper to taste. Ladle into bowls; garnish with parsley. Serves 6.

From Canadian Living’s 20th Anniversary Cookbook

 

Sun 18 Dec 2022

Ginger Stir-Fry Beef

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Once you assemble your ingredients, this stir-fry recipe from Real Simple is on the table in 15 minutes. Marinate sliced steak in cornstarch and soy sauce while you make a quick sauce and chop the scallions, ginger and green beans. Quickly stir fry the beef, add the ginger and scallions, add the beans and finally add the sauce. Serve garnished with scallion greens and sesame seeds. Cook’s note: The recipe calls for green beans, but I used asparagus. You could also substitute broccoli. I omitted the rice.

Avoiding Additives and Preservatives

I used tamari instead of soy sauce, Natural Value sriracha for the chili-garlic sauce and Lee Kum Kee sesame oil.

This dish cooks quickly, so assemble your ingredients in advance

Ginger stir-fry beef

Ingredients:

1 cup (250 ml) long-grain white rice

1 pound (454 g) flank steak, thinly sliced against the grain

1 tablespoon (15 ml) cornstarch

3 tablespoons (45 ml) lower-sodium soy sauce, divided

3 tablespoons (45 ml) chili-garlic sauce (such as sambal oelek)

1 tablespoon (15 ml) sesame oil

4 scallions

3 tablespoons (45 ml) canola oil

1 2-inch (5-cm) piece fresh ginger, peeled and cut into thin matchsticks

12 ounces (340 g) trimmed green beans

2 tablespoons (30 ml) toasted sesame seeds

Preparation:

Cook rice according to package directions. Remove from heat and let stand, covered, for 5 minutes.

Meanwhile, toss steak, cornstarch, and 1 tablespoon (15 ml) soy sauce in a medium bowl until steak is evenly coated. Combine chili-garlic sauce, sesame oil, and remaining 2 tablespoons (30 ml) soy sauce in a small bowl. Roughly chop scallion whites and thinly slice dark green scallion tops.

Heat canola oil in a large wok or skillet over high. Add steak mixture in a single layer; cook, undisturbed, for 1 minute. Stir once and cook, undisturbed, for 1 minute. Add ginger and scallion whites; cook, stirring often, until steak is well browned, about 2 minutes.

Push steak to sides of pan, creating room in middle, and add beans. Cook, undisturbed, for 1 minute. Continue to cook, stirring occasionally, until beans are barely tender, 3 to 5 minutes. Add soy sauce mixture; cook, stirring often, until steak and vegetables are well coated, about 1 minute. Serve with rice, topped with sliced scallion greens and sesame seeds. Serves 4.

From Real Simple

 

Sun 11 Dec 2022

Hot Sweet Shrimp

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This recipe from Bonnie Stern’s Don’t Worry, Just Cook could be served as an appetizer or main dish. Shrimp are seared and topped with butter, honey chilies, garlic, a sweet citrus sauce, scallions and cilantro. This spicy dish cooks quickly, so be sure to have all the ingredients measured and at hand before you begin cooking. Serve over rice, or, if you are using peeled shrimp, serve in lettuce cups.

Avoiding Additives and Preservatives

I used thawed frozen shrimp with only salt added as a preservative. Look for butter that contains only milk or cream, with no colour added. Use pure honey and freshly squeezed lime juice. Check the tamarind for colour and preservatives or substitute 2 tbsp (30 ml) of lime juice mixed with 2 tbsp (30 ml) of brown sugar.

Hot sweet shrimp

Ingredients:

1 ½ lb (680 g) extra-large (12 to 16 count) shrimp, shells on and deveined

1 whole star anise or ½ tsp (2.5 ml) ground

1 tsp (5 ml) coriander seeds, crushed, or ¼ tsp (1.25 ml) ground

1 tsp (5 ml) kosher salt

2 tbsp (30 ml) butter

1 tbsp + 1 tbsp (15 ml + 15 ml) honey

1 long red chili, thinly sliced into rounds

1 jalapeno, seeds and ribs removed if desired, diced small

2 garlic cloves, finely chopped

2 tbsp (30 ml) extra virgin olive oil

2 tbsp (30 ml) tamarind paste thinned with 2 tbsp (30 ml) water or substitute 2 tbsp (30 ml) fresh lime juice mixed with 2 tbsp (30 ml) brown sugar

1 tbsp (15 ml) fresh lime juice

1 tbsp (15 ml) light brown sugar

3 scallions, sliced

¼ cup (60 ml) chopped fresh cilantro, plus sprigs for serving

Preparation:

Pat the shrimp dry with paper towel and set aside in the refrigerator. Place the whole star anise and coriander seeds in a hot, dry skillet and toast over medium-high heat for 30 to 45 seconds. Let cool, then grind the spices in a mortar and pestle or in an electric spice grinder. Skip this step if you are using ground spices.

Combine the ground star anise, ground coriander and salt in a small ramekin. Have the butter, honey, chilies, garlic, olive oil, tamarind, lime juice, brown sugar, green onions and cilantro is separate ramekins close to the stove.

Set a cast iron or heavy-bottomed skilled over medium heat to get very hot.

Increase the heat to medium-high and when the pan is extremely hot, add the shrimp to the dry pan in a single layer. Let the bottom side of the shrimp brown for 1 to 2 minutes. Add the butter, drizzle with 1 tbsp (15 ml) honey, scatter the chilies overtop and sprinkle with half the salt-spice mixture. Using a large metal spatula, flip the shrimp over. Brown on the second side. Add the garlic, remaining spice mixture, 1 tbsp (15 ml) honey, olive oil, tamarind, lime juice and brown sugar and toss together. Add the scallions and cilantro and cook gently until the shrimp are opaque.

Serve with cilantro sprigs scattered on top. Serve 4-6.

From Don’t Worry, Just Cook

 

Sun 4 Dec 2022

Hot Honey Roasted Carrots and Lentils

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I recently purchased Evergreen Kitchen by Canadian recipe developer Bri Beaudoin and am loving it. The recipes are for weeknight vegetarian meals and they are hearty and delicious. The book also provides options for making the recipes vegan. We try to go vegetarian once or twice a week and these recipes are terrific. This carrot and lentil dish would also be a great side dish for meat, fish or poultry. Cook’s note: To make this dish more economical, use dried chickpeas and lentils. Soak ½ cup (125 ml) of dried chickpeas overnight in water, then drain, cover with water and cook until tender. Cook 2 cups (500 ml) of dried lentils in simmering water for 20-30 minutes. I omitted the lemon zest and juice and yogurt.

Avoiding Additives and Preservatives

Make sure your butter does not contain colour and that the hot pepper flakes and dried spices do not contain colour or anti-caking agents. I used pure honey and Natural Value organic sriracha, which is additive free. Blue Menu chickpeas and lentils are additive free, as is President’s Choice Old-Fashioned Dijon mustard. No Name sliced almonds are free of preservatives. I used Tre Stelle feta, which has no artificial ingredients. Astro original Balkan-style yogurt is additive free.

Make the hot honey glaze

Drizzle glaze over carrot and chickpeas and roast

Combine lentils with spices, mustard, oil and parsley

Spread carrots and chickpeas over lentils, drizzle with glaze, top with almonds and heat through - to serve, top with crumbled feta

Ingredients:

Hot honey

3 tbsp (45 ml) honey

3 tbsp (45 ml) butter

1 tsp (5 ml) hot pepper flakes

1 tbsp (15 ml) hot sauce

Roasted carrots and lentils

1 lb (454 g) carrots, peeled and cut diagonally ½-inch (1.25-cm) thick

1 can (14 oz/398 ml) chickpeas, drained, rinsed and patted dry

¾ tsp (3.75 ml) fine sea salt, divided

2 cans (19 fl oz/562 ml each) lentils, drained and rinsed

2 tbsp (30 ml) extra-virgin olive oil

2 tsp (10 ml) Dijon mustard

1 ½ tsp (7.5 ml) ground cumin

¼ tsp (1.25 ml) cinnamon

¼ cup (60 ml) minced fresh flat-leaf parsley leaves

¼ cup (60 ml) sliced almonds

Zest and juice of half a lemon

1/3 cup (85 ml) crumbled feta cheese

½ cup (125 ml) plain Greek yogurt

Preparation:

Place an oven rack in the centre position and preheat to 425 F (220 C). Line a large baking sheet with parchment paper.

In a small saucepan, stir together the honey, butter, red pepper flakes and hot sauce over low heat. Once the butter is melted, cook, stirring occasionally, for another 5 minutes to let the flavours infuse.

Scatter the carrots and chickpeas on the prepared baking sheet. Drizzle with half of the honey and toss to coat Sprinkle with ½ tsp (2.5 ml) of the salt and toss to coat. Roast until the carrots are almost fork-tender but not yet fully cooked, 15 to 20 minutes.

In a 13 x 9-inch (33 x 22-cm/3.5 L) casserole dish, combine the lentils, olive oil, Dijon mustard, cumin, cinnamon and remaining ¼ tsp (1.25 ml) salt. Add the parsley and stir to mix.

Pile the carrots and chickpeas on top of the lentils. Drizzle with the remaining hot honey and sprinkle with the almonds. Bake until the lentils are warm, about 5 minutes. Garnish with the lemon zest, lemon juice, feta and dollops of yogurt. Serves 4.

From Evergreen Kitchen

 

Sun 27 Nov 2022

Chicken with Olives and Roasted Peppers

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This tasty recipe from Canadian Living puts dinner on the table in less than 30 minutes. Brown chicken cutlets and set aside. Cook garlic with spices, then add roasted peppers and olives, cook for a minute and add the vinegar. Add broth and chicken and simmer until the chicken is cooked through. Garnish with parsley and serve.

Avoiding Additives and Preservatives

Check the spices to make sure they don’t contain colour or anti-caking agents. Unico roasted red peppers, President’s Choice garlic-stuffed green olives, Eden Organic red wine vinegar and Imagine Organic chicken stock are all additive free.

Brown cutlets and set aside

Cook olives and peppers

Add stock and chicken to pan and simmer until cooked through

Ingredients:

4 chicken cutlets (about 1 lb/454 g total)

Salt and pepper

4 teaspoons (20 ml) vegetable oil, divided

1 clove garlic, finely chopped

½ teaspoon (2.5 ml) ground cumin

½ teaspoon (2.5 ml) ground coriander

1 cup (250 ml) jarred roasted red peppers, drained and cut in strips

½ cup (125 ml) pitted mixed green and black olives

2 tablespoons (30 ml) red wine vinegar

1 cup (250 ml) sodium-reduced chicken broth

2 tablespoons (30 ml) finely chopped fresh flat-leaf parsley

Preparation:

Season chicken cutlets with salt and pepper. In large skillet, heat 3 tsp (15 ml) of the oil over medium-high heat. Add cutlets; cook, turning halfway through cooking time, until golden brown, 4 to 6 minutes. Transfer chicken to plate; set aside.

In skillet, heat remaining oil over medium heat. Add garlic, cumin and coriander; cook, stirring, 30 seconds. Add peppers and olives; stir 1 minute. Stir in vinegar, scraping up browned bits from bottom of pan with wooden spoon.

Add broth; bring to boil. Add reserved chicken; cook until chicken is no longer pink inside and sauce has reduced slightly, about 2 minutes. Sprinkle with parsley. Serves 4.

From Canadian Living

 

Sun 20 Nov 2022

Sheet Pan Chicken with Lemon and Olives

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This recipe from Bonnie Stern’s Don’t Worry, Just Cook is a perfect make-ahead meal for a casual dinner party. Marinate chicken, onions, garlic, fennel, lemons and cilantro in olive oil, honey and spices. Then place all the ingredients on a baking sheet or in a shallow roasting pan and roast until the chicken and vegetables are cooked and nicely browned. Garnish with fresh cilantro or parsley and serve with rice or couscous.

Avoiding Additives and Preservatives

I use President’s Choice garlic-stuffed green olives. Check the dried spices to make sure they don’t contain colour or anti-caking agents.

Marinate chicken

Arrange marinated chicken and vegetables on sheet pan or shallow baking dish

Roast until tender and browned

Sheet pan chicken with lemon and olives

Ingredients:

3 lb (1.36 kg) chicken pieces (12 skin-on, bone-in chicken thighs or 6 whole legs)

2 onions, quartered

1 head garlic, halved horizontally

1 bulb fennel, trimmed, halved and cut into thick wedges

2 lemons, thinly sliced

1 cup (250 ml) coarsely chopped fresh cilantro or flat-leaf parsley, plus more for serving

½ cups (125 ml) large green olives, pitted

¼ cup (60 ml) extra virgin olive oil

1 tbsp (15 ml) honey

1 tbsp (15 ml) kosher salt

1 tsp (5 ml) ground coriander

1 tsp (5 ml) ground cumin

1 tsp (5 ml) ground paprika

1 tsp (5 ml) ground turmeric

Preparation:

Place the chicken pieces in a large bowl, along with the onions, garlic, fennel, lemons, cilantro, olives, olive oil, honey, salt, coriander, cumin, paprika and turmeric. Toss well to mix. Marinate in the refrigerator for a few hours if you have time or cook right away.

Preheat the oven to 400 F (204 C). Arrange the chicken pieces in a single layer on a baking sheet lined with parchment paper or in a large baking dish or shallow Dutch oven, skin side up. Spoon the fennel-lemon mixture over and around the chicken. Cover with aluminum foil and roast for 20 minutes.

Uncover and roast for another 30 minutes. If the chicken hasn’t browned yet, increase the oven temperature to 425 F (218 C) and cook for 10 minutes longer or until the chicken and vegetables are nicely browned.

Serve topped with the cooked lemon slices and olives and garnish with fresh cilantro or parsley. Serves 6.

From Don’t Worry, Just Cook

 

Sun 13 Nov 2022

Anna’s Quinoa Salad

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Bonnie Stern has co-authored a new cookbook with her daughter, Anna Rupert and it’s a great collection of delicious recipes. This salad recipe from Don’t Worry, Just Cook is tasty and versatile. It travels well and is gluten free. You can substitute rice or lentils for the quinoa and if it doesn’t have to be gluten free you could use a cooked grain such as bulgur, barley or farro. You can make this dish vegan by using tofu instead of cheese. Cook’s note: I used a mixture of black and white quinoa, used radishes instead of carrots, feta instead of creamy goal cheese and omitted the seeds.

Avoiding Additives and Preservatives

If using canned chickpeas, check for preservatives. I use Blue Menu brand or cook dried chickpeas. President’s Choice Original goat cheese is additive free.

Anna's quinoa salad

Ingredients:

1 cup (250 ml) quinoa, rinsed if it is not pre-rinsed

2 cups (500 ml) boiling water (or amount specified on quinoa package)

1 cup (250 ml) cherry tomatoes, halved

1 cup (250 ml) cooked corn kernels

1 cup (250 ml) cooked and coarsely chopped sweet potatoes, carrots or squash

1 cup (250 ml) cooked chickpeas

¼ cup (60 ml) chopped fresh cilantro, flat-leaf parsley or dill (or a combination)

2 tbsp (30 ml) roasted sunflower seeds

2 tbsp (30 ml) roasted pumpkin seeds

3 to 4 tbsp (45 to 60 ml) fresh lemon juice

1 tsp (5 ml) kosher salt

¼ to 1/3 cup (60 ml to 82.5 ml) extra virgin olive oil

1 cup (250 ml) crumbled goat cheese

Preparation:

Place the quinoa in a medium saucepan and cover with boiling water. Bring to a boil, cover and cook gently for 15 to 20 minutes. Fluff with a fork, then spread on a baking sheet lined with parchment paper to cool.

In a large bowl, combine the tomatoes, corn, sweet potatoes, chickpeas, cilantro, sunflower seeds and pumpkin seeds. Add the quinoa and toss gently.

Stir in 3 tbsp (45 ml) lemon juice, salt and ¼ cup (60 ml) olive oil. Taste and adjust seasoning, Scatter cheese overtop. Makes 5 to 6 cups.

From Don’t Worry, Just Cook by Bonnie Stern and Anna Rupert

 

Sun 6 Nov 2022

Lamb Meatball and Couscous Soup

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This delicious recipe from Canadian Living is comfort food in a bowl. Cook Israeli couscous until al dente and set aside. Bake the lamb meat balls and set aside. Cook leek and carrot briefly and then add stock. Add meatballs, simmer for 15 minutes and then add Swiss chard and simmer for 2 minutes. Divide soup among bowls and top with couscous, lemon slices, yogurt and mint. Cook’s notes: I air fried the meatballs for 10 minutes at 350 F (177 C). I used chicken stock instead of beef stock and omitted the garnishes and this soup was still delicious. I also put the couscous in the bowl first and ladled the soup over to serve. If you have leftovers, store the soup and couscous separately, so the couscous does not soak up the liquid.

Avoiding Additives and Preservatives

I used No Name tomato paste and Imagine Organic stock. Check the dry spices for colour and anti-caking agents. Astro original Greek-style yogurt is additive free.

Make and bake or air fry the meatballs

Cook leek and carrot and add stock

Add meatballs, simmer 15 minutes, then add chard

Lamb meatball and couscous soup

Ingredients:

Meatballs

1 lb (454 g) ground lamb

1 tbsp (15 ml) tomato paste

1 tsp (5 ml) ground cumin

½ tsp (2.5 ml) curry powder

Pinch cinnamon

Salt and pepper

Soup

1 cup (250 ml) Israeli couscous

2 tbsp (30 ml) olive oil

1 leek, white part only, thinly sliced

1 carrot, thinly sliced

5 cups (1.2 L) sodium-reduced beef broth

2 cups (500 ml) Swiss chard or spinach leaves, coarsely chopped

Salt and pepper

8 slices lemon

½ cup (125 ml) plain Greek yogurt

Fresh mint leaves

Preparation:

Meatballs

Preheat oven to 400 F (204 C). Lightly grease baking sheet. In bowl, combine lamb, tomato paste and spices. Season with salt and pepper. With wet hands, shape mixture by 1 tbsp (15 ml) into balls. Arrange on prepared baking sheet. Bake for 8 minutes. Can be made ahead and stored in an airtight container and frozen for up to 3 months.

Soup

In large saucepan of boiling salted water, cook couscous until al dente, 15 to 20 minutes. Drain and set aside.

Meanwhile, in large saucepan, heat oil over medium heat. Add leek and carrot; cook, stirring often, for 3 minutes. Add broth; bring to boil. Reduce heat to medium Add meatballs; simmer for 15 minutes. Add Swiss chard; continue cooking for 2 minutes. Season with salt and pepper, if desired. Divide soup among bowls. Top with couscous and serve with lemon slices, yogurt and mint leaves. Serves 6.

From Canadian Living

 

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