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friday Chicken & zucchini Kabobs with Tropical Couscous Prep time: 10 min. Total time: 30 min. Serves: 4 COST PER PERSON $3.87 6 boneless skinless chicken thighs, cut into 1 1 ⁄2-in. (4 cm) cubes 2 large zucchini, cut into 1 ⁄2-in. (1 cm) rounds 8 skewers 3 ⁄4 tsp (4 mL) each salt and pepper, divided 1 1 ⁄4 cups (300 mL) Compliments Balance Pineapple Passionfruit Pure Fruit Juice, divided 2 tbsp (30 mL) Compliments Cider Vinegar 2 tbsp (30 mL) canola oil 3 ⁄4 cup (175 mL) dry couscous 1 mango, peeled and diced 1 ⁄4 cup (60 mL) finely diced red onion 1 ⁄2 cup (125 mL) coarsely chopped fresh Compliments Mint A sweet and tangy meal with 90% of your daily dose of vitamin C per serving 30 ready in MIN. 1. Preheat the broiler. Alternately thread the chicken and zucchini onto skewers. Sprinkle with 1 ⁄2 tsp (2 mL) each salt and pepper. Arrange on a lightly greased rack, set on a foil-lined baking sheet. 2. Whisk 1 ⁄4 cup (60 mL) of the juice with the vinegar, oil and remaining salt and pepper. Measure out 2 tbsp (30 mL) and brush over the kabobs. Reserve remaining dressing. Broil, turning as needed, for 10 to 12 min. or until chicken is cooked through. 3. Meanwhile, bring the remaining juice to a boil in a medium saucepan; remove from the heat. Stir in the couscous, cover and let stand for 5 min. Fluff with a fork. Stir in the mango, red onion and mint. Drizzle evenly with the remaining dressing and toss to combine. Serve kabobs warm with couscous. Per serving ( 1 ⁄4 of the recipe): 490 calories, 36 g protein, 16 g total fat (3 g sat. fat), 105 mg cholesterol, 56 g carbohydrates, 4 g fibre, 560 mg sodium, vit. C 90% daily value Recipe costs are calculated by portion of the ingredient used for a full serving and include the cost of staple ingredients. Ingredient costs are based on the average national retail cost per product, excluding taxes, for a 52-week period, ending October 21, 2010. Fast and fresh meals. Visit the Deli Department for a variety of fresh, ready-when-you-are options from Gourmet Minute. Try our medium-sized salads, such as Executive Chef, Maple Ham & Cheddar and Verry Berry, all made with fresh greens and vegetables. Pair them with our Roast Beef Ciabatta, made with tender roast beef and a horseradish sauce or our Ham & Havarti Ciabatta, made with sweet maple ham and honey mustard. 24 Inspired | spring 2011
uild a better sandwich We eat them often for lunch and sometimes even for a quick dinner, so it’s no surprise to find yourself in a sandwich rut. We have the way out: pair our favourite wholesome breads with inventive ingredients for healthier, easy-to-make sandwiches. They’re pretty much the greatest thing since sliced bread. 1 building blocks 1. the spread Choose a light cheese, in this case part-skim mozzarella, for a lower-fat, but still melty topping. 2. the filling Eggplant is an unexpected way to get fibre into your sandwich. For more eggplant info, turn to page 13. 3. the bread A source of 12 essential vitamins and minerals, these portion-controlled Compliments Balance Multi Whole Grain In the Thin Buns make the perfect sandwich base. 2 3 With warm, gooey cheese and a flavourful sauce, this melt is just like traditional crispy eggplant Parmesan – without the frying baked Eggplant Melt Prep Time: 10 min. Total Time: 30 min. Serves: 4 1 ⁄2 cup (125 mL) unseasoned bread crumbs 4 tsp (20 mL) fresh Compliments Basil, finely chopped 1 tbsp (15 mL) Parmesan cheese 1 ⁄4 tsp (1 mL) salt 1 egg 12 slices eggplant, 1 ⁄4 in. (5 mm) thick 4 tsp (20 mL) olive oil 2 Compliments Balance Multi Whole Grain In the Thin Buns, split and toasted 3 tbsp (45 mL) Compliments Balance Tomato & Herbs Pasta Sauce 4 slices Compliments Balance Sliced Part Skim Mozzarella Cheese 1. Preheat oven to 425°F (220°C). In a shallow bowl, combine bread crumbs, basil, Parmesan and salt. Whisk egg in another shallow bowl and dip eggplant slices, then coat each slice in the bread crumb mixture. 2. Place eggplant on a parchment paper-lined baking sheet, drizzle with olive oil and bake for 15 min. 3. Transfer baked eggplant to a clean plate. Discard parchment paper and set toasted bun halves cut side up on the tray. Divide the eggplant slices evenly between bun halves, spoon on sauce, and top with cheese. Place under the broiler for 2 min. until cheese is bubbling. Per serving (1 sandwich): 290 calories, 15 g protein, 12 g total fat (4 g sat. fat), 45 mg cholesterol, 32 g carbohydrates, 5 g fibre, 600 mg sodium $2. 99 inspired.ca 25
Page 1 and 2: compliments of Spring 2011 • insp
Page 3 and 4: welcome this spring is all about ea
Page 5 and 6: spring online Visit us online for s
Page 7 and 8: delightful dressing Craving a cream
Page 9 and 10: new a better slice Pizza night gets
Page 11 and 12: eat local: tomatoes Sobeys has fres
Page 13 and 14: Cortland Spot it Medium to large, r
Page 15 and 16: Try a few slices on our Baked Eggpl
Page 17 and 18: eat well get more with Pancakes’
Page 19 and 20: Go for fresh Garlic and onion This
Page 21 and 22: Compliments Balance Triple Berry Ch
Page 23 and 24: monday less than $4 a person! to fr
Page 25: wednesday Herb roasted Steak with g
Page 29 and 30: let’s do brunch Sunny baked eggs,
Page 31 and 32: Spinach, Pea & ricotta Salad This l
Page 33 and 34: cut out the prep Choose a Celebrati
Page 35 and 36: oh my goodness Mediterranean cuisin
Page 37 and 38: Spiced Cod with Orange & pepper Sal
Page 39 and 40: whole grain goodness Mediterranean
Page 41 and 42: David Smith (below left), Sobeys In
Page 43 and 44: cooking class learn to cook fish Fi
Page 45: oast This method cooks at high heat
Page 48 and 49: oost your AIR MILES ® account toda
Page 50 and 51: Save the recipes from this issue to
Page 52: Great taste that’s guilt free. Wi

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