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oasted peppers & spinach salad with pesto vinaigrette Seen on page 32 Prep Time: 20 min. Total Time: 30 min. Serves: 4 keep it lean Mediterranean cuisine favours heart-friendly lean sources of protein. Coating chicken and fish with spice rubs and baking or roasting keeps them low in fat and simply delicious. 1 pkg (3 peppers) Compliments Sweet Bell Peppers 1 tbsp (15 mL) Compliments Organic Extra Virgin Olive Oil 1 tbsp (15 mL) Sensations by Compliments Méditerranéen Pesto 1 tbsp (15 mL) red wine vinegar 1 1 ⁄2 tsp (7 mL) Sensations by Compliments Original Dijon Prepared Mustard 1 ⁄4 tsp (1 mL) each salt and pepper 1 cup (250 mL) Compliments Organic Baby Spinach 1 ⁄2 English cucumber, sliced into half moons (and seeded, if desired) 1 large shallot, thinly sliced 1 ⁄4 cup (60 mL) shaved Asiago cheese 1. Preheat broiler. Place peppers in metal pan and set under the broiler, turning occasionally, until skins are lightly charred. Remove peppers to a bowl and cover with plastic wrap to let steam 10 min. Reserve the liquid that collects in the bowl. Peel and seed peppers and slice into 1-in. (2.5 cm) strips. Set aside. 2. To make dressing, in a small bowl, whisk the olive oil, pesto, vinegar, mustard, salt and pepper with 2 tbsp (30 mL) of the reserved juices from the roasted peppers. 3. Arrange spinach on a platter. Toss the peppers with half the dressing and arrange on the spinach. Add the cucumber and shallot and drizzle with remaining dressing. Garnish with the Asiago cheese and serve. Per serving (1 cup/250 Ml): 120 calories, 4 g protein, 8 g total fat (2 g sat. fat), 5 mg cholesterol, 10 g carbohydrates, 2 g fibre, 270 mg sodium on the cover plant food is good food Both legumes and whole grains are versatile and a delicious source of fibre. Toss Compliments Chick Peas into salads and soups and serve Compliments Balance Long Grain Brown Rice with vegetables, lean meat or a bold tomato sauce. mediterranean-Rubbed Chicken with Spring Ratatouille Prep Time: 15 min . Total Time: 55 min. Serves: 4 5 garlic cloves, minced and divided 4 skinless chicken breasts, halved 1 tbsp (15 mL) paprika 3 tbsp (45 mL) olive oil, divided 4 cups (1 L) eggplant, cut into 1-in. (2.5 cm) pieces, soaked in cold water 5 min. 1 cup (250 mL) green and yellow zucchini, cut into rounds 1 large onion, sliced 1 orange bell pepper, cut into 1-in. (2.5 cm) pieces 1 1 ⁄2 cups (375 mL) Compliments Organic Diced Plum Tomatoes 1 ⁄2 tsp (2 mL) salt 3 tbsp (45 mL) fresh Compliments Oregano, roughly chopped, divided 2 sprigs fresh Compliments Rosemary, torn into pieces 3 ⁄4 cup (175 mL) frozen peas 1. Preheat broiler. Spread 1 tbsp (15 mL) garlic on chicken. Sprinkle with paprika and pat to stick. In a large skillet, heat 1 tbsp (15 mL) oil over medium heat. Add chicken and cook until browned on both sides, 1 to 2 min. Transfer to baking dish and broil in oven for 6 to 8 min. or until cooked through. 2. Meanwhile, in a large skillet, heat 1 tbsp (15 mL) olive oil over medium heat. Add the eggplant and cook until soft, about 3 min. Add the zucchini and cook for another 5 min. Set mixture aside in a bowl. 3. Add the remaining olive oil to the skillet and cook the remaining garlic, onion and pepper on medium heat until tender, 8 to 10 min. Add the tomatoes, salt, 2 tbsp (30 mL) of oregano and the rosemary. Cook for 15 to 18 min. 4. Stir in the peas and reserved eggplant and zucchini mixture. Cook for 3 min. Serve warm and sprinkle with remaining oregano. Per serving ( 1 ⁄4 of the recipe): 500 calories, 72 g protein, 13 g total fat (2 g sat. fat), 165 mg cholesterol, 24 g carbohydrates, 5 g fibre, 480 mg sodium 34 Inspired | spring 2011
Spiced Cod with Orange & pepper Salad Prep Time: 20 min. Total Time: 30 min. Serves: 4 5 large seedless oranges, segmented and juice reserved 1 yellow pepper, thinly sliced 1 tsp (5 mL) finely grated fresh ginger 2 tbsp (30 mL) fresh Compliments Chives, finely chopped 1 tbsp (15 mL) + 1 1 ⁄2 tsp (7 mL) Sensations by Compliments Extra Virgin 100% Olive Oil, divided 1 ⁄4 tsp (1 mL) chili powder 1 ⁄4 tsp (1 mL) ground cinnamon 1 ⁄4 tsp (1 mL) ground cumin 1 ⁄4 tsp (1 mL) smoked paprika 4 Compliments Balance Wild Cod Fillets, thawed and patted dry 1 ⁄4 tsp (1 mL) each salt and pepper 1 ⁄3 cup (75 mL) Compliments Balance Nut & Seed Trail Mix, roughly chopped 1. Preheat oven to 350°F (180°C). Place orange segments in a bowl along with 2 tbsp (30 mL) orange juice. Gently mix in the yellow pepper, ginger, chives and 1 1 ⁄2 tsp (7 mL) olive oil. Set aside. 2. Mix the chili powder, cinnamon, cumin and paprika in a bowl. Pat one side of fish with the spices. 3. Heat the remaining olive oil on medium-high heat in an ovenproof skillet. Place the cod, spiced side down, in the skillet. Cook for 1 min. Transfer skillet to the oven and roast until fish is cooked through, about 5 min. Remove skillet from the oven and carefully turn the fillets over. Season with salt and pepper. 4. Using a slotted spoon, divide the salad among 4 plates. Spoon any leftover liquid from the salad over top and garnish with the nut mix. Place a piece of cod on each plate and serve. Per serving ( 1 ⁄4 of the recipe): 300 calories, 29 g protein, 14 g total fat (2 g sat. fat), 55 mg cholesterol, 14 g carbohydrates, 4 g fibre, 280 mg sodium love your legumes High in fibre and low in fat, legumes – including the lentils you see here, chick peas and a variety of beans – are another essential part of Mediterranean eating. tip Purée this soup for a smoother texture. It can also be brightened with red lentils. Cumin-spiced Lentil & cauliflower Soup Prep Time: 20 min. Total Time: 1 hour and 10 min. Serves: 4 1 tbsp (15 mL) Sensations by Compliments Pure 100% Olive Oil 1 ⁄3 cup (75 mL) finely diced onion 1 ⁄4 cup (60 mL) finely diced Compliments Organic Celery Hearts 1 ⁄4 cup (60 mL) finely diced Compliments Organic Carrots 2 garlic cloves, minced 1 tsp (5 mL) ground cumin 1 ⁄2 tsp (2 mL) turmeric 1 carton (900 mL) Compliments Chicken Broth, 30% Less Sodium 1 ⁄2 cup (125 mL) dry green lentils, rinsed and drained 1 ⁄2 head Compliments Organic Cauliflower, chopped into small pieces (1 cup/250 mL) 2 lemon wedges 1 ⁄4 cup (60 mL) plain fat-free yogourt, divided 1 ⁄4 cup (60 mL) finely chopped green onion, divided 1 ⁄4 tsp (1 mL) pepper 1. Heat olive oil in a large saucepan over medium heat. Add the onion, celery and carrots and cook until softened, 3 to 4 min. Stir in the garlic, cumin, turmeric and cook until fragrant, about 30 seconds. Stir in the broth and lentils. Cover and simmer until the lentils are tender, about 40 min. 2. Take soup off heat. Using a potato masher, break up about a third of the lentils. Stir in the cauliflower and simmer for about 8 min. or until tender. 3. Divide the soup into 4 bowls. Squeeze lemon juice on top and garnish with yogourt, green onion and pepper. Per serving (1 cup/250 ml): 170 calories, 11 g protein, 4.5 g total fat (0.5 g sat. fat), 0 mg cholesterol, 24 g carbohydrates, 6 g fibre, 640 mg sodium inspired.ca 35
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 and 26: wednesday Herb roasted Steak with g
Page 27 and 28: uild a better sandwich We eat them
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: oh my goodness Mediterranean cuisin
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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