Quick & Easy

Weeknight d inner solutions

Five speedy suppers to make your summer nights sizzle

Grilled Cajun Shrimp With Summer Vegetable Orzo

Hands-on time: 15 minutes Total time: 20 minutes Makes: 4 servings

Shrimp cooks quickly, making it the ultimate last-minute meal. To defrost frozen shrimp in a hurry, run it under cold water. 1 lb (450 g) (21 to 25 per lb), peeled and deveined 2 cloves minced 1 tbsp 1 tsp 1 tsp

garlic, lemon juice Cajun seasoning olive oil

SUMMER VEGETABLE ORZO: 1 cup 2 2 1

orzo zucchini,

cut lengthwise in ½-inch (1 cm) thick slices

husked cut lengthwise in ¼-inch (5 mm) thick slices corncobs, carrot,

jumbo shrimp

FRESHLY PICKED

2 tbsp olive oil ¼ cup thinly sliced fresh basil 3 tbsp lemon juice ½ tsp pepper ¼ tsp salt

In bowl, toss together shrimp, garlic, lemon juice, Cajun seasoning and oil; let stand for 10 minutes.

Thread shrimp onto metal or soaked wooden skewers. Place on greased grill over medium-high heat; close lid and grill, turning once, until pink, 4 to 5 minutes.

SUMMER VEGETABLE ORZO: Meanwhile, in saucepan of boiling salted water, cook orzo according to package directions; drain and transfer to large bowl.

Meanwhile, toss together zucchini, corncobs, carrot and half of the oil. Place vegetables on greased grill over medium-high heat; close lid and grill, turning occasionally, until tender, 10 to 12 minutes.

Transfer vegetables to cutting board; chop zucchini and carrots. Cut kernels from corncobs. Add vegetables to orzo along with remaining oil, basil, lemon juice, pepper and salt; toss to coat. Serve with shrimp.

PER SERVING: about 410 cal, 26 g pro, 11 g total fat (2 g sat. fat), 54 g carb (6 g dietary fibre, 6 g sugar), 129 mg chol, 428 mg sodium, 639 mg potassium. % RDI: 7% calcium, 26% iron, 49% vit A, 23% vit C, 49% folate.

Spicy Adobo Beef Brochettes With Melon Cucumber Relish

Hands-on time: 15 minutes Total time: 25 minutes Makes: 4 servings Adobo is the hot, spicy, smoky sauce that canned chipotle peppers come packed in. You can freeze the chipotles and any leftover sauce for future use. This cooling melon relish balances the heat of the marinade. Serve with hot steamed rice or a green salad. 1 lb (450 g)

(1 inch/2.5 cm thick)

beef sirloin grilling steak adobo sauce

garlic salt pepper red onion 2 tbsp 2 tsp chopped ¼ tsp each 1

and MELON CUCUMBER RELISH: 1 cup diced peeled honeydew melon ½ cup diced seeded English

cucumber ¼ cup chopped fresh parsley 2 tbsp white wine vinegar 2 tbsp olive oil 1 tsp granulated sugar ¼ tsp each salt and pepper

Trim fat from beef; cut beef into 1-inch (2.5 cm) cubes and place in bowl. Add adobo sauce, garlic, salt and pepper; toss to combine. Let stand for 10 minutes.

Cut ˙ inch (1 cm) off top and bottom of onion; finely dice and set aside. Cut remaining onion into 1-inch (2.5 cm) chunks.

Alternately thread beef and onion chunks loosely onto metal or soaked wooden skewers. Place on greased grill over medium-high heat; close lid and grill, turning 3 times, until beef is browned but still pink inside, about 10 minutes.

MELON CUCUMBER RELISH: Meanwhile, combine melon, cucumber, parsley, vinegar, oil, sugar, salt, pepper and diced onion. Serve with brochettes.

PER SERVING: about 263 cal, 24 g pro, 12 g total fat (3 g sat. fat), 15 g carb (2 g dietary fibre, 9 g sugar), 53 mg chol, 415 mg sodium, 528 mg potassium. % RDI: 4% calcium, 21% iron, 9% vit A, 23% vit C, 14% folate.

Grilled Caesar Salad

Hands-on time: 15 minutes Total time: 25 minutes Makes: 4 servings This twist on an old favourite brings new life to a simple Caesar salad. Using mayonnaise instead of a raw egg makes an easy instant dressing. ⅔ lb (300 g) boneless skinless

chicken breasts (about 2) 4 eggs 1 demi-baguette, thinly sliced

diagonally 1 clove garlic, halved 2 hearts romaine lettuce, halved ½ cup shaved Parmesan cheese

CREAMY CAESAR DRESSING: 2 tbsp lemon juice 2 tsp red wine vinegar 2 tsp Worcestershire sauce 2 tsp Dijon mustard 2 anchovy fillets, minced (or 1 tsp

anchovy paste) 2 cloves garlic, minced ¼ tsp pepper ¼ cup extra-virgin olive oil 2 tbsp light mayonnaise

CREAMY CAESAR DRESSING: In small bowl, whisk together lemon juice, vinegar, Worcestershire sauce, mustard, anchovies, garlic and pepper; drizzle in oil, whisking constantly until combined.

Remove 2 tbsp dressing to separate bowl; add chicken and toss to coat. Let stand for 10 minutes.

Whisk mayonnaise into remaining dressing; set aside.

Meanwhile, in small saucepan, pour in enough water to come at least 1 inch (2.5 cm) above eggs. Cover and bring to boil over high heat; boil for 4 minutes. Drain and rinse under cold water; drain again. Peel eggs and cut in half. Divide among 4 plates.

Place chicken on greased grill over medium-high heat; close lid and grill, turning once, until juices run clear when chicken is pierced, 12 to 15 minutes. Let stand for 5 minutes. Slice and divide among plates.

Add bread to grill; grill, covered and turning once, until toasted, about 2 minutes. Rub cut sides of garlic all over bread; divide among plates.

Add romaine hearts, cut sides down, to grill over medium-high heat; grill, covered, until grill-marked and just wilting, 1 to 2 minutes. Divide among plates. Top with dressing and Parmesan cheese.

PER SERVING: about 483 cal, 33 g pro, 27 g total fat (6 g sat. fat), 28 g carb (4 g dietary fibre, 3 g sugar), 238 mg chol, 706 mg sodium, 635 mg potassium. % RDI: 20% calcium, 26% iron, 66% vit A, 37% vit C, 75% folate.

Herb and Cranberry Turkey Burger With Caraway Coleslaw

Hands-on time: 15 minutes Total time: 20 minutes Makes: 4 servings

Adding a bit of water to the burger mix helps keep this lean turkey juicy. There’s no need for condiments when you have this crunchy coleslaw topping. If you don’t want the bun, just serve the burger on a bed of slaw. ½ cup

(not instant) 3 ¼ cup 1 1 clove grated or pressed 2 tbsp chopped 1 tbsp 1 tbsp green onions,

dried cranberries,

egg

quick-cooking rolled oats

garlic, thinly sliced

chopped

fresh parsley Dijon mustard cider vinegar

KIDS LOVE IT

½ tsp chopped fresh rosemary ¼ tsp each salt and pepper 1 lb (450 g) ground turkey 4 hamburger buns

SLAW: 3 tbsp apple cider vinegar 1 tbsp olive oil 1 tbsp Dijon mustard 1 tbsp liquid honey ¼ tsp caraway seeds ¼ tsp pepper Pinch salt 8 cups coleslaw mix or broccoli slaw

(about one 397 g pkg ) 2 tbsp chopped fresh parsley

In large bowl, stir together rolled oats, onions, cranberries, egg, garlic, parsley, mustard, vinegar, rosemary, salt, pepper and 2 tbsp water; mix in turkey until combined. Shape into four ¾-inch (2 cm) thick patties.

Place on greased grill over mediumhigh heat; close lid and grill, turning once, until instant-read thermometer inserted sideways into centre of each registers 160 ºF (71ºC), 10 to 12 minutes. Sandwich in buns.

SLAW: Meanwhile, in large bowl, whisk together vinegar, oil, mustard, honey, caraway seeds, pepper and salt. Toss with coleslaw mix and parsley. Serve some on burgers and remaining slaw on the side.

PER SERVING: about 480 cal, 30 g pro, 18 g total fat (4 g sat. fat), 52 g carb (6 g dietary fibre, 17 g sugar), 135 mg chol, 636 mg sodium, 458 mg potassium. % RDI: 15% calcium, 36% iron, 24% vit A, 57% vit C, 56% folate.

Falafel Plate With Tahini Dressing

Hands-on time: 15 minutes Total time: 20 minutes Makes: 4 servings

This familiar sandwich turns into a salad by presenting the same components in a different manner. They can easily be stuffed into a pita for a meal on the go too.

1 onion, chopped 3 cloves garlic, chopped 1 can (19 oz/540 mL) chickpeas,

drained and rinsed ¼ cup chopped fresh cilantro 1 tsp ground cumin ¼ tsp cayenne pepper ¼ tsp each salt and pepper ¼ cup chickpea flour or all-purpose

flour 4 tsp vegetable oil 2 heads Boston lettuce, separated 2 cups chopped English cucumber 1 cup sprouts (such as alfalfa or

onion sprouts) 1 cup grape tomatoes

TAHINI DRESSING: ¼ cup extra-virgin olive oil 3 tbsp tahini 2 tbsp lemon juice 1 tbsp vinegar ¼ tsp each salt and pepper

TAHINI DRESSING: In small bowl, whisk together oil, tahini, lemon juice, vinegar, salt and pepper; set aside.

In food processor, pulse onion with garlic until finely chopped. Add chickpeas, cilantro, cumin, cayenne, salt and pepper; pulse until in fine paste. Stir in flour. Shape by scant 2 tbsp into 16 balls; flatten to ˙-inch (1 cm) thickness.

In nonstick skillet, heat half of the oil over medium heat; cook falafels, in batches, turning once and adding more oil as needed, until golden, 4 to 6 minutes.

Arrange lettuce, cucumber, sprouts, tomatoes and falafels on platter; serve with dressing. PER SERVING: about 425 cal, 11 g pro, 26 g total fat (3 g sat. fat), 40 g carb (9 g dietary fibre, 9 g sugar), 0 mg chol, 593 mg sodium, 718 mg potassium. % RDI: 13% calcium, 33% iron, 32% vit A, 30% vit C, 76% folate.

CHANGE

IT UP Crispy Falafel Plate With Tahini Dressing In deep saucepan, heat enough vegetable oil to come 1 inch (2.5 cm) up side until 365° F ( 185°C); fry falafels, turning once, until browned, about 4 minutes.