EPICURE - Top 6 Menu Planner - Dinner

DINNER IDEAS Meatless Fiesta

Make it your goal to go meatless once a week. It’s good for your health and the environment.

Mexican Beans & Rice Prep Time: 5 min • Cook Time: 20-25 min • Makes: 4 servings In a large frying pan, heat 2 tsp (10 ml) oil over medium heat. Add 1 diced onion, 1 chopped pepper. Cook for 5 minutes, or until onions are translucent. Stir in 2 cups (500 ml) prepared Salsa, 1 — 19 oz can black beans, rinsed, and 2 cups (500 ml) cooked brown rice. Bring to a boil, reduce heat, and simmer for about 20 minutes or until most of the liquid has evaporated.

Per Serving: Calories 260, Fat3.5 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 730 mg, Carbohydrate 54 g (Fibre 11 g, Sugars 6 g), Protein 10 g

Fiesta Frittata

Serving Suggestion: Garnish with low-fat cheddar and cilantro, if desired. Serve with a side salad and Epicure's dressing.

Prep Time: 10 min • Cook Time: 30 min • Makes: 4 servings Preheat oven to 350° F (175° C). Lightly whisk 3 eggs and 6 egg whites in a bowl. Then whisk in 1–2 Tbsp (15–30 ml) 3 Onion Dip Mix and 1–2 Tbsp (15–30 ml) Poco Picante Salsa Mix. Pour into a lightly oiled 9” (23 cm) pie plate and bake for 10 minutes. Meanwhile, stir 1 cup (250 ml) beans with 1 diced pepper and ¼ cup (60 ml) low-fat cheese.

Spoon bean mixture over baked pie and sprinkle with remaining cheese. Continue to bake for about 20–25 minutes, until cheese melts and eggs are set. Cut frittata into wedges and serve with Salsa.

Per Serving: Calories 260, Fat 3.5 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 730 mg, Carbohydrate 54 g (Fibre 11 g, Sugars 6 g), Protein 10 g

Serving Suggestion: Serve with slices of whole-grain toast.

Open-faced Salmon Pie Prep Time: 10 min • Cook Time: 40 min • Makes: 4–6 servings Preheat oven to 400° F (205° C). Place one pie shell into a baking dish and gently press. Set aside. Combine 3 cups (750 ml) mashed potatoes, 1 Tbsp (15 ml) 3 Onion Dip Mix and 1–2 tsp (5-10 ml) Lemon Dilly Dip Mix in a mixing bowl. Season with Sea Salt and Black Pepper, if desired. Fold in 2 cans of salmon. Spoon into pie shell and bake for 15 minutes. Reduce temperature to 350° F (175° C), and bake until golden.

Per serving: Calories 310, Fat 14 g (Saturated 4 g, Trans 0 g), Cholesterol 20 mg, Sodium 450 mg, Carbohydrate 31 g (Fibre 0 g, Sugars 1 g), Protein 15 g

Serving Suggestion: Serve with fresh greens and Epicure's dressing.

Chef Tip: Make ahead the night before. Then simply reheat.

Pasta & Stir-fry Dill-icious Creamy Seafood Pasta – 3 Recipes Ideas Prep TIME: 10 min Cook Time: 15 min Makes: 4 servings In a large pasta pot, cook ¾ lb (340 g) pasta as per package directions. Drain pasta. Set aside. In pasta pot, add ¼ lb (113 g) cooked, deveined shrimp and 2 cups (500 ml) frozen veggies and heat thoroughly. In a small mixing bowl, combine 3 Tbsp (45 ml) light cream cheese, 1 cup (250 ml) skim milk, and 2 Tbsp (30 ml) Lemon Dilly Dip Mix. Heat sauce with veggies and shrimp then toss with pasta. Serve.

Per Serving: Calories 430 , Fat 4 g (Saturated 2 g, Trans 0 g), Cholesterol 50 mg, Sodium 180 mg, Carbohydrate 79 g (Fibre 10 g, Sugars 6 g), Protein 25 g

Serving Suggestion: Serve with side salad and Epicure's dressing.

Create Something New: Swap shrimp for chicken or clams.

3 Onion Chicken Stir-fry – 4 Recipe Ideas Prep Time: 10 min • Cook Time: 10-15 min • Makes: 4 servings In a frying pan, cook 3 chopped chicken breasts over medium heat. Once no longer pink, add ½ cup (125 ml) prepared Chicken Bouillon, 1 Tbsp (15 ml) 3 Onion Dip Mix, and 4 cups (1 L) frozen veggies. Cook for approximately 8–10 minutes. Serve.

Per serving: Calories 230, Fat 3.5 g (Saturated 1 g, Trans 0 g), Cholesterol 55 mg, Sodium 150 mg, Carbohydrate 26 g (Fibre 8 g, Sugars 0 g), Protein 26 g

Serving Suggestion: Serve with brown rice.

Create Something New: Swap chicken for beef, pork, or firm tofu. Switch up the veggies.

Grill-It Grilling sears in big flavour and offers a healthier alternative to frying. Infuse chicken and fish with the light, fresh flavours of lemon and dill, or season beef with a hearty medley of onions.

Chicken

Beef

Prep Time: 5-10 min (marinate 30 min) • Cook Time: 15 min Makes: 4 servings

Prep Time: 5-10 min (marinate 30 min) • Cook Time: 8-10 min Makes: 4 servings

Place 1–2 Tbsp (15–30 ml) Lemon Dilly Dip Mix, ¼ cup (60 ml) low-fat Greek yogurt, and 2 Tbsp (30 ml) lemon juice in a large freezer bag with 4 chicken breasts. Marinate chicken for at least 30 minutes. In grill pan, grill chicken over medium heat for approximately 8 minutes per side.

Place 1–2 Tbsp (15–30 ml) 3 Onion Dip Mix, ¼ cup (60 ml) light soy sauce, and 1 Tbsp (15 ml) sesame oil in a large freezer bag.

Marinate 1 lb (454 g) lean flank steaks for at least 30 minutes.

In grill pan, sear beef on both sides over medium heat, until desired doneness.

Per Serving: Calories 190, Fat 10 g (Saturated 1.5 g, Trans 0 g), Cholesterol 70 mg, Sodium 65 mg, Carbohydrate 1 g (Fibre 0 g, Sugars 0 g), Protein 22 g

Per Serving: Calories 230, Fat 12 g (Saturated 4 g, Trans 0 g), Cholesterol 45 mg, Sodium 460 mg, Carbohydrate 2 g (Fibre 0 g, Sugars 0 g), Protein 26 g

Serving Suggestion: Serve with brown rice and steamed veggies.

Fish Prep Time: 5-10 min (marinate 30 min) • Cook Time: 10-15 min Makes: 4 servings Salmon, tuna, and mackerel are all good sources of Omega-3 fatty acids, important for good health.

Place 2 Tbsp (30 ml) lemon juice, ¼ cup (60 ml) prepared Chicken Bouillon, 1–2 Tbsp (15–30 ml) Lemon Dilly Dip Mix, and 1 Tbsp (15 ml) olive oil in a large freezer bag. Marinate 1 lb (454 g) white fish fillets for at least 30 minutes. Cook fish on grill pan for approximately 5–6 minutes per side, until it flakes with a fork. Serve.

Per Serving: Calories 190, Fat 10 g (Saturated 1.5 g, Trans 0 g), Cholesterol 70 mg, Sodium 65 mg, Carbohydrate 1 g (Fibre 0 g, Sugars 0 g), Protein 22 g

10

TOP 6 MEAL PLAN

Pizza Pizza is a family favourite that never disappoints! Add fibre with whole-grain crusts, and try pre-made thin crust shells to save you time in the kitchen.

Extraordinary Cheese Pizza Prep TIME: 5 min Cook TIME: 10–15 min Makes: 4 servings Preheat oven to 425° F (220° C). Place pre-made thin pizza crust on our Perforated Pizza Pan. In a small mixing bowl, combine ¼ tsp (1.25 ml) Seasoning for Cheese, Chives & Bacon Dip, ¼ tsp (1.25 ml) Lemon Dilly Dip Mix, and ¼ tsp (1.25 ml) 3 Onion Dip Mix with ½ cup (125 ml) light ricotta cheese. Spread cheese mixture on pizza crust. Top with ½ cup (125 ml) diced artichokes and ¼ cup (60 ml) low-fat cheddar cheese. Bake for approximately 10–15 minutes, until crust is golden and cheese melts.

Per Serving: Calories 270, Fat 5 g (Saturated 1 g, Trans 0 g), Cholesterol 5 mg, Sodium 380 mg, Carbohydrate 45 g (Fibre 6 g, Sugars 2 g), Protein 12 g.

Serving Suggestion: Serve with veggies and Epicure’s dip.

Greek Pizza Prep TIME: 5 min Cook TIME: 10–15 min Makes: 4 servings Preheat oven to 425° F (220° C). In a small mixing bowl, combine ½ cup (125 ml) low-fat Greek yogurt, 1 grated cucumber, and 1 Tbsp (15 ml) Lemon Dilly Dip Mix. Set aside. Next, reheat 2 sliced, cooked chicken breasts in a frying pan with 1 tsp (5 ml) olive oil, and 1–2 tsp (5–10 ml) Lemon Dilly Dip Mix. Place pre-made thin pizza crust on Perforated Pizza Pan. Bake in oven for approximately 10 minutes. Once pizza crust is cooked, top with yogurt mixture, chicken, ¼ cup (60 ml) shredded lettuce, and ¼ cup (60 ml) diced tomatoes. Slice and serve.

Per Serving: Calories 330, Fat 7 g (Saturated 1 g, Trans 9 g), Cholesterol 35 mg, Sodium 350 mg, Carbohydrate 44 g (Fibre 6 g, Sugars 3 g), Protein 24 g

Serving Suggestion: Serve with veggies and Epicure’s dip.

Chicken & Salsa Pizza Prep Time: 5 min • Cook Time: 10–15 min • Makes: 4 servings Preheat oven to 425° F. Place pre-made thin pizza crust on Perforated Pizza Pan. Top with ½ cup (125 ml) prepared Salsa, 2 sliced cooked chicken breast, ½ cup (125 ml) chopped veggies, 1 Tbsp (15 ml) 3 Onion Dip Mix, and ½ cup (125 ml) low-fat mozzarella cheese. Bake for approximately 10–15 minutes, until crust is golden and cheese melts.

Per serving: Calories 340, Fat 6 g (Saturated 1 g, Trans 0 g), Cholesterol 40 mg, Sodium 480 mg, Carbohydrate 46 g (Fibre 6 g, Sugars 1 g), Protein 26 g

Serving Suggestion: Serve with veggies and Epicure’s dip.

TOP 6 MEAL PLAN

11