SUP­PER IN A HURRY

Healthy and tasty meals now that school’s back

Packet & Times (Orillia) - - LIFE - ATCO BLUE FLAME KITCHEN 1 tbsp (15 mL) oil 1 lb (454 g) lean ground beef 1 cup (250 mL) chopped onion 2 cloves gar­lic, crushed 4 cups (1 L) chicken broth 1 can (5 1/2 oz/156 mL) tomato paste ½ tsp (2.5 mL) oregano, crum­bled ½ tsp (2.5 mL) salt 1/4 tsp (

Back to school sea­son is in full swing. Whether you have schoolaged chil­dren or not, it never hurts to get a de­li­cious and healthy din­ner on the ta­ble fast. Here are some of our favourite recipes:

Our Lentil and Mixed Vegetable Cous­cous Salad is a speedy dish that’s easy to make — cous­cous is “cooked” by sim­ply soak­ing in boil­ing wa­ter, and the rest of the in­gre­di­ents re­quire min­i­mal prepa­ra­tion.

This salad will also keep for sev­eral days — per­fect for bagged lunches.

Pork of­ten gets a bad rap for be­ing too dry — the se­cret is not to over­cook it.

In our Fast Fry Pork Lo Mein,

ONE POT SPAGHETTI Heat oil in a Dutch oven over medium heat. Add beef, onion and gar­lic. Cook, stir­ring to break up beef, un­til browned. Drain off pork chops are seared for just three min­utes per side, then sim­mered briefly with colour­ful veg­eta­bles in soy sauce flavoured with gar­lic, gin­ger and sesame oil, for ten­der and juicy pork.

With our One Pot Spaghetti, not only do you save time cook­ing, you’ll save time on dishes, too. This mod­ern take on spaghetti Bolog­nese cooks the pasta right in the sauce — the starch from the pasta helps to thicken it.

ATCO Blue Flame Kitchen’s col­umn on healthy eat­ing for busy fam­i­lies runs Wed­nes­days in the Cal­gary Her­ald’s food sec­tion. Look for our From Our Roots cook­book in stores and on­line. For tips on cook­ing, food safety or house­hold mat­ters, call 1-877-420-9090 toll-free, email bfkan­swer­line@atco.com or chat with us live on­line at ATCOBlueFlameKitchen.com. ex­cess fat. Stir in next six in­gre­di­ents (broth through pep­per). Bring to a boil. Add spaghetti. Re­duce heat and sim­mer, stir­ring fre­quently, un­til spaghetti is ten­der, about 12-15 min­utes. Serve with Parme­san cheese. Serves 4-6 FAST FRY PORK LO MEIN

1 cup (250 mL) wa­ter ¾ tsp (4 mL) salt ¾ cup (180 mL) cous­cous 1 can (19 oz/540 mL) lentils,

rinsed and drained ½ cup (125 mL) crum­bled feta

cheese 0.3 cup (80 mL) golden raisins 1/4 cup (60 mL) sliv­ered al­monds 1 tsp (5 mL) grated lemon peel 3 tbsp (45 mL) fresh lemon juice 2 tbsp (30 mL) olive oil 3 cups (750 mL) diced

English cu­cum­ber 1 cup (250 mL)

shred­ded car­rots ½ cup (125 mL) finely

chopped onion 1/4 cup (60 mL) chopped fresh pars­ley pkg. (5 oz/142 g) baby spinach

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