August 2013 – <strong>Kerby</strong> News – Page 33<strong>Kerby</strong> <strong>Centre</strong>’s 21st Annual Stampede Breakfastattracted enthusiastic Calgarians who came to enjoy breakfast and enterta<strong>in</strong>ment. Well-wishers <strong>in</strong>cluded Mayor Nenshi who was given a rous<strong>in</strong>g reception(pictured with just a few of many volunteers) and dignitaries such as; Joan Crockatt, MP Calgary <strong>Centre</strong> and Ward 8 Alderman John Mar (pictured with<strong>Kerby</strong> <strong>Centre</strong> CEO Luanne Whitmarsh); Dianne Ablonczy, MP Calgary Nose Hill ; Kent Hehr, MLA Calgary Buffalo; David Swann, MLA Calgary Mounta<strong>in</strong>View; Raj Sherman, MLA Edmonton Meadowlark and Sandra Jansen, MLA Calgary Northwest. Harry the Horse also stopped by as did Stampede IndianPr<strong>in</strong>cess Amber Big Plume (pictured with <strong>Kerby</strong> board member Dick Hehr). The crowd were enterta<strong>in</strong>ed with music by the Gordie West Band as well as rop<strong>in</strong>gskills and l<strong>in</strong>e danc<strong>in</strong>g. The <strong>Kerby</strong> <strong>Centre</strong> would like to thank all the volunteer groups <strong>in</strong>clud<strong>in</strong>g breakfast servers from Goldman Sachs and VON, pancakepreparers from CANA, the Calgary Stampede Promotion Committee, Prospect, the Tuesday Luncheon Group, Youth Central’s Youth Volunteer Corp and <strong>Kerby</strong><strong>Centre</strong>’s very own volunteers. A special thanks also goes out to Good Earth Café for coffee, Atco Gas, Barbeques Galore and the Double Bar C Ranch Crewfor the donation of griddles and Pratts for pancake batter. Also pictured here are seniors danc<strong>in</strong>g at <strong>Kerby</strong> <strong>Centre</strong>’s Adult Day Support Program’s StampedeHoedown for clients and caregivers.Photos by Barry Whitehead
Page 34 – <strong>Kerby</strong> News – Auust 2013Easy and delicious recipes for twoAre you sitt<strong>in</strong>g down to quiet meals for one or two after years of cater<strong>in</strong>gto large family meals? You may feel the cul<strong>in</strong>ary world seems slantedtowards provid<strong>in</strong>g recipes for four. Betty Crocker’s® Cook<strong>in</strong>g forTwo offers simple, easy and delicious recipes for cooks who may be downsiz<strong>in</strong>gtheir meals, or those who are <strong>in</strong> need of fresh options for couples cuis<strong>in</strong>e.It's tough to pare down those favorite recipes to serve just two rather than awhole family, but this handy cookbook will show you how to do that too. It ispossible to eat fresh, home-cooked meals, even if you live alone or with oneother person. Here are some tips, tricks, and recipes to get you started.You'll f<strong>in</strong>d plenty of practical advice on organiz<strong>in</strong>g and outfitt<strong>in</strong>g a kitchenfor two, how to shop for two, and how to eat right for a long, healthy life. Fall<strong>in</strong> love all over aga<strong>in</strong> with delicious recipes like Southwest Herbed Flank Steak,Buttermilk Cornbread, or Cherry Cobblers for Two.A choice of 130 delicious recipes cover<strong>in</strong>g snacks, salads, casseroles, fastskillet meals, desserts, baked goods, and much more. Complete nutritional<strong>in</strong>formation is also provided for every recipe.Plan your menu <strong>in</strong> advance to provide essential nutrients, contrast<strong>in</strong>gcolours and textures, and try not to repeat the same element <strong>in</strong> two or morecourses of the same meal. For quick and simple cook<strong>in</strong>g, choose a dish thatserves as the whole meal. Look fordishes that <strong>in</strong>clude items from severalfood groups, such as meats, wholegra<strong>in</strong>s, legumes and vegetables.With Cook<strong>in</strong>g for Two, you'lldiscover just how fast, easy, anddelicious cook<strong>in</strong>g for two can be!Here are a few sample recipes fromthe book.Betty CrockerCook<strong>in</strong>g for two©Available onl<strong>in</strong>e atwww.amazon.comorat all major bookstoresPeppers Stuffed withBroccoli, Beans and Rice©Indulge yourself <strong>in</strong> colorful red, yellow ororange bell peppers <strong>in</strong>stead of green. Not onlydo they reta<strong>in</strong> their cheerful color, they addmore sweetness than green bell peppers do.Page design & layout by W<strong>in</strong>ifred RibeiroPREP TIME 20 M<strong>in</strong> TOTAL TIME 35 M<strong>in</strong>SERVINGS 22 large bell peppers, cut <strong>in</strong> halflengthwise, seeded2/3 cup water1/2 cup uncooked <strong>in</strong>stant brown rice1 cup chopped fresh broccoli2 tablespoons chopped onion1/2 cup canned red beans,dra<strong>in</strong>ed, r<strong>in</strong>sed1/3 cup chunky-style salsa1/4 cup shredded reduced-fat Cheddarcheese (1 oz)2 tablespoons chopped fresh cilantroIn 8- or 9-<strong>in</strong>ch square microwavable dish, place peppers, cut sides down. Coverdish with plastic wrap, fold<strong>in</strong>g back one edge or corner 1/4 <strong>in</strong>ch to vent steam.Microwave on High about 4 m<strong>in</strong>utes or until tender.Meanwhile, <strong>in</strong> 1-quart saucepan, heat water to boil<strong>in</strong>g over high heat. Stir <strong>in</strong>rice, broccoli and onion; reduce heat to low. Cover; simmer about 10 m<strong>in</strong>utes oruntil water is absorbed. Stir <strong>in</strong> beans and salsa.Spoon hot rice mixture <strong>in</strong>to pepper halves. Place filled sides up <strong>in</strong> microwavabledish. Spr<strong>in</strong>kle each pepper half with 1 tablespoon of the cheese. Cover dish withplastic wrap, fold<strong>in</strong>g back one edge or corner 1/4 <strong>in</strong>ch to vent steam. Microwaveon High about 1 m<strong>in</strong>ute or until cheese is melted. Spr<strong>in</strong>kle with cilantro. Let stand 1to 2 m<strong>in</strong>utes before serv<strong>in</strong>g.NUTRITION INFORMATION: 1 Serv<strong>in</strong>g: Calories 250 ( Calories from Fat 20), TotalFat 2.5g (Saturated Fat 1g, Trans Fat 0g), Cholesterol 0mg; Sodium 340mg; TotalCarbohydrate 45g (Dietary Fiber 9g; Sugars 7g); Prote<strong>in</strong> 13g % Daily Value: Vitam<strong>in</strong>A 30%; Vitam<strong>in</strong> C 130%; Calcium 15%; Iron 15% Exchanges: 2 Starch; 1/2Other Carbohydrate; 1 1/2 Vegetable; 1/2 Lean Meat Carbohydrate Choices: 3Grilled Chicken Citrus Teriyaki©Stir-fry<strong>in</strong>g on the grill adds a smoky flavor that complements the sweet, citrus mar<strong>in</strong>adePREP TIME 25 M<strong>in</strong> TOTAL TIME 55 M<strong>in</strong> SERVINGS 21/4 cup teriyaki baste and glaze (from 12-oz bottle)1/4 cup frozen (thawed) orange juice concentrate2 teaspoons grated orange peel1/2 lb uncooked chicken breast tenders (not breaded)1 cup sugar snap pea pods1 cup sliced fresh mushrooms (3 oz)1 medium zucch<strong>in</strong>i, cut <strong>in</strong>to 1/2-<strong>in</strong>ch slices (2 cups)1/2 medium red bell pepper, cut <strong>in</strong>to 1-<strong>in</strong>ch pieces (3/4 cup)ln a small bowl, mix teriyaki glaze, orange juice concentrate and orange peel.Reserve 2 tablespoons mixture. Add chicken to rema<strong>in</strong><strong>in</strong>g mixture; toss to coat.Cover and refrigerate 30 m<strong>in</strong>utes.Meanwhile, heat gas or charcoal grill. Place grill basket (grill “wok”) over mediumheat. Remove chicken from mar<strong>in</strong>ade; discard mar<strong>in</strong>ade. Place chicken <strong>in</strong> grillbasket.Place basket on grill. Cover and grill over medium heat 6 to 8 m<strong>in</strong>utes, shak<strong>in</strong>gbasket or stirr<strong>in</strong>g chicken occasionally, until chicken is brown.Add rema<strong>in</strong><strong>in</strong>g <strong>in</strong>gredients to grill basket. Cover and grill 6 to 8 m<strong>in</strong>utes, shak<strong>in</strong>gbasket or stirr<strong>in</strong>g occasionally, until vegetables are crisp-tender and chicken is nolonger p<strong>in</strong>k <strong>in</strong> center. Add 2 tablespoons reserved mar<strong>in</strong>ade; stir to coat vegetablesand chicken. Cover and grill 2 to 3 m<strong>in</strong>utes or until heated through.NUTRITION INFORMATION: 1 Serv<strong>in</strong>g: Calories 270 ( Calories from Fat 10), TotalFat 1g (Saturated Fat 0g, Trans Fat 0g ), Cholesterol 50 mg; Sodium 960mg;Total Carbohydrate 34g (Dietary Fiber 4g, Sugars 28g), Prote<strong>in</strong> 30g % DailyValue: Vitam<strong>in</strong> A 35%; Vitam<strong>in</strong> C 130%; Calcium 8%; Iron 15% Exchanges: 11/2 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat Carbohydrate Choices: 2Mediterranean Salmon-Pasta Toss©PREP TIME 25 M<strong>in</strong> TOTAL TIME 25 M<strong>in</strong> SERVINGS 28 oz uncooked l<strong>in</strong>gu<strong>in</strong>e1 tablespoon olive oil12 oz sk<strong>in</strong>less salmon fillets,cut <strong>in</strong>to 1-<strong>in</strong>ch pieces1 cup sliced fresh mushrooms12 asparagus spears, cut <strong>in</strong>to1-<strong>in</strong>ch pieces2 cloves garlic, f<strong>in</strong>ely chopped2 tablespoons chopped fresh basil or 1 teaspoon dried basil leaves12 grape tomatoes (Cherry tomatoes can be used <strong>in</strong>sted of the grape variety. Justcut 3 cherry tomatoes <strong>in</strong> half and cont<strong>in</strong>ue as directed).1 medium green onions, sliced (1 tablespoon)2 teaspoons cornstarch1/2 cup reduced-sodium chicken broth1/4 cup shredded Parmesan cheeseCook and dra<strong>in</strong> l<strong>in</strong>gu<strong>in</strong>e as directed on package, omitt<strong>in</strong>g salt.Meanwhile, <strong>in</strong> a 10-<strong>in</strong>ch nonstick skillet, heat oil over medium heat. Cook salmon <strong>in</strong>oil 4 to 5 m<strong>in</strong>utes, stirr<strong>in</strong>g gently and frequently, until salmon flakes easily withfork (salmon may break apart). Remove from skillet.Increase heat to medium-high. Add mushrooms, asparagus and garlic to skillet;cook and stir 2 m<strong>in</strong>utes. Stir <strong>in</strong> basil, tomatoes and onion; cook and stir 1 m<strong>in</strong>utelonger.In 2-cup glass measur<strong>in</strong>g cup, stir cornstarch <strong>in</strong>to broth. Add to vegetable mixture.Cook and stir 1 to 2 m<strong>in</strong>utes or until sauce is thickened and bubbly. Stir <strong>in</strong> salmon.Serve over l<strong>in</strong>gu<strong>in</strong>e. Spr<strong>in</strong>kle with cheese.NUTRITION INFORMATION: 1 Serv<strong>in</strong>g: Calories 440 (Calories from Fat 110); TotalFat 13g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 60mg; Sodium 310mg TotalCarbohydrate 51g (Dietary Fiber 5g Sugars 3g); Prote<strong>in</strong> 31g % Daily Value:Vitam<strong>in</strong> A 15%; Vitam<strong>in</strong> C15%; Calcium15%; Iron 20% Exchanges: 3 Starch,1 Vegetable; 3 Lean Meat 1/2 Fat Carbohydrate Choices: 3 1/2
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