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wednesday
Herb roasted Steak with green Pea mash
Prep time: 10 min. Total time: 25 min. Serves: 4
COST PER PERSON: $3.96
4 sirloin grilling medallions
(approx. 4 oz/125 g each)
1 ⁄2 tsp (2 mL) each salt and
pepper, divided
1 tbsp (15 mL) Sensations by
Compliments Original Dijon
Prepared Mustard
1 ⁄4 cup (60 mL) chopped
fresh parsley
A steak dinner with only 4.5 grams
of fat and 250 calories per serving
25
ready in
MIN.
1 tbsp (15 mL) chopped
fresh Compliments Tarragon
or Chives, divided
4 cups (1 L) frozen peas
1 clove garlic, thinly sliced
2 tbsp (30 mL) fat-free
sour cream
2 tsp (10 mL) each lemon
zest and juice, (approx.
1 ⁄2 a lemon)
1. Preheat the oven to 375°F (190°C). Heat a heavy skillet over
medium-high heat; coat lightly with cooking spray. Season the steaks
with 1 ⁄8 tsp (0.5 mL) each salt and pepper and sear in the skillet for
1 to 2 min. on each side. Transfer steaks to a parchment paper-lined
baking sheet and brush the mustard evenly onto the tops. Mix the parsley
and 2 tsp (10 mL) tarragon together and press onto the mustard. Roast
for 10 min. for medium (160°F/71°C on an instant-read thermometer).
2. Meanwhile, place the peas, garlic and 1 ⁄2 cup (125 mL) water in a
medium saucepan over medium-high heat, cover and bring to a boil.
Remove from heat and purée with a hand-held blender until creamy
but still studded with pieces of peas. Transfer to a bowl and stir in the
sour cream, lemon zest and juice and the remaining tarragon, salt and
pepper. Divide the peas and steaks among 4 plates and serve.
Per serving ( 1 ⁄4 of the recipe): 250 calories, 34 g protein,
4.5 g total fat (1.5 g sat. fat), 65 mg cholesterol, 20 g carbohydrates,
6 g fibre, 580 mg sodium
30
ready in
MIN.
Broccoli and cheese kick
in 20% of your daily calcium
requirement per serving
thursday
Cheese & Broccoli Topped Chicken
Prep time: 10 min. Total time: 30 min. Serves: 4
COST PER PERSON: $3.16
2 cups (500 mL) small broccoli
florets (approx. 1 / 4 bunch)
4 skinless chicken breasts
(approx. 5 oz/150 g each),
tenders removed
1
⁄4 tsp (1 mL) each salt and pepper
1
⁄4 cup (60 mL) Compliments Balance
Mayonnaise Style Dressing
1 tbsp (15 mL) Sensations by
Compliments Original Dijon
Prepared Mustard
1 green onion, finely chopped
3
⁄4 cup (175 mL) shredded
Compliments Balance Old
Cheddar Cheese, divided
2 tbsp (30 mL) Compliments
Sliced Natural Almonds
1. Preheat the oven to 375°F (190°C). Blanch the broccoli in boiling, salted
water for 3 min.; drain and rinse under cold running water. Reserve.
2. Pound the chicken to an even thickness (about 1 ⁄2 in./1 cm). Arrange
on a foil-lined baking sheet and season with salt and pepper.
3. Combine dressing and mustard and stir in the broccoli, green onion
and 1 ⁄2 cup (125 mL) of the cheese. Spread an equal portion of the
mixture evenly onto each chicken breast. Bake for 15 to 17 min. (or
until internal temperature reaches 165°F/74°C on an instant-read
thermometer). Sprinkle with remaining cheese and almonds. Broil for
1 to 2 min. or until nuts are lightly browned and cheese is bubbly.
Serve with rice or potatoes.
Per serving ( 1 ⁄4 of the recipe): 340 calories, 44 g protein, 15 g total fat
(4 g sat. fat), 120 mg cholesterol, 6 g carbohydrates, 2 g fibre, 630 mg
sodium, calcium 20% daily value
the big cheese
Cheese makes every meal better, especially when it’s Compliments
Balance Old Cheddar Cheese, with only 90 calories per 1 oz/30 g serving.
Enjoy it in omelettes, salads, casseroles or on its own as a snack.
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