QUICK & EASY

Seasonal flavours perfect for alfresco weeknight dining

PASTA SALAD WITH SHRIMP & GREEN BEANS

MAKES 4 SERVINGS

Lemon Vinaigrette

¼ cup olive oil

2 tbsp red wine vinegar

½ tsp finely grated lemon zest

2 tbsp lemon juice

1 clove garlic, minced

2 cups gemelli (or other short pasta)

1 cup chopped green beans

2 tsp olive oil

500 g large shrimp, shelled and deveined 1 cup cherry tomatoes, halved 1 shallot, finely chopped

½ cup Kalamata olives, pitted and sliced salt and pepper

1 tbsp finely chopped fresh chives

Lemon Vinaigrette In small bowl, whisk together olive oil, vinegar, lemon zest, lemon juice and garlic. Set aside. In large pot of boiling salted water, cook pasta until al dente, about 8 minutes; add green beans for last 2 minutes of cooking time. Drain; rinse under cold running water for 1 minute and drain again. Transfer to large bowl. Set aside.

In large skillet, heat oil over mediumhigh heat; cook shrimp, turning once, until pink, 3 to 4 minutes. Remove from heat; let cool slightly. Add shrimp, tomatoes, shallot and olives to bowl with pasta; add vinaigrette, mixing gently to coat well. Season with salt and pepper. Sprinkle with chives.

PER SERVING about 395 cal, 30 g pro, 19 g total fat (4 g sat. fat), 27 g carb (3 g dietary fibre, 4 g sugar), 200 mg chol, 400 mg sodium, 2 mg iron.

MAKES 6 SERVINGS

Guacamole

1 avocado, peeled and pitted ¼ cup sour cream

3 tbsp lime juice

1 tsp chili powder salt and pepper

2 sweet red peppers, thinly sliced 2 onions, sliced into rings

2 tbsp olive oil

6 bacon and cheddar sausages 6 sausage buns fresh cilantro leaves pickled jalapeño peppers (optional)

Guacamole In food processor or blender, purée avocado, sour cream and lime juice; stir in chili powder. Season with salt and pepper. Set aside.

Preheat barbecue to medium; grease grill well. In large bowl, combine peppers, onions and oil. Transfer to perforated grill plate along with sausages. Place plate on grill; close lid and cook, stirring vegetables and turning sausages once, until sausages are cooked through and vegetables are tender, 8 to 10 minutes. Toast buns during final 2 minutes of cooking time.

Place sausages in buns; top with peppers, onions and guacamole. Sprinkle with cilantro, and pickled jalapeños

(if using).

PER SERVING (AND 1 TBSP GUACAMOLE) about 460 cal, 15 g pro, 28 g total fat (9 g sat. fat), 37 g carb (3 g dietary fibre, 7 g sugar), 60 mg chol, 525 mg sodium, 2.5 mg iron.

CHICKPEA & FETA COUSCOUS SALAD

MAKES 4 SERVINGS

1¼ 1¼ cups cups couscous 1¼ 1¼ cups cups boiling water 1 1 carrot, grated

1 1 English cucumber, diced 1 1 540 ml can chickpeas, drained and rinsed

½ cup crumbled feta cheese ⅓ cup golden raisins

¼ cup chopped fresh parsley ⅓ cup toasted sliced almonds Cumin Dressing

¼ cup olive oil

2 tbsp lemon juice

1 tsp ground cumin

1 tsp maple syrup

½ tsp ground turmeric

½ tsp Dijon mustard salt and pepper Place couscous in large heatproof bowl; pour in enough boiling water to cover completely. Cover and let stand for 5 minutes. Fluff using fork; let cool.

Cumin Dressing In small bowl, whisk together oil, lemon juice, cumin, maple syrup, turmeric and mustard. Season with salt and pepper. (Make-ahead: Can be refrigerated for up to 1 week.) In large bowl, combine couscous, carrot, cucumber, chickpeas, feta, raisins and parsley. Add dressing, mixing gently to coat. Sprinkle with almonds.

PER SERVING about 615 cal, 20 g pro, 25 g total fat (5 g sat. fat), 78 g carb (12 g dietary fibre, 16 g sugar), 15 mg chol,

400 mg sodium, 5.5 mg iron.

BEEF KABOBS WITH TOMATO SALAD

MAKES 4 SERVINGS

Tomato Salad

3 tbsp olive oil

2 tbsp white wine vinegar

1 tbsp chopped fresh basil

1 green onion, finely chopped salt and pepper

6 tomatoes, cut into wedges

Beef Kabobs

500 g beef top sirloin grilling steak, cut into 1-inch cubes 1 sweet red pepper, cut into 1-inch squares 1 sweet green pepper, cut into 1-inch squares

1 red onion, cut into 1-inch squares ⅓ cup sun-dried tomato pesto

1 tsp herbes de Provence salt and pepper Preheat barbecue to medium-high; grease grill well. Soak wooden skewers in water for 10 minutes. Meanwhile, in large bowl, whisk together oil, vinegar, basil and green onion; season with salt and pepper. Add tomatoes, mixing gently to coat. Let stand for 15 minutes.

Beef Kabobs Meanwhile, thread steak, peppers and onion onto skewers. In small bowl, combine pesto and herbes de Provence; brush over skewers. Season with salt and pepper.

Place kabobs on grill; close lid. Cook, turning to grill-mark all sides, until beef is cooked through but still slightly pink in centre, about 10 minutes. Serve with Tomato Salad.

PER SERVING about 360 cal, 29 g pro, 20 g total fat (4 g sat. fat), 15 g carb (4 g dietary fibre, 9 g sugar), 70 mg chol, 150 mg sodium, 3 mg iron.

MUSSELS WITH MUSTARD CREAM SAUCE

MAKES 4 SERVINGS

3 kg fresh mussels 2 tbsp olive oil 3 shallots, sliced 2 cloves garlic, minced 1 cup dry cider

½ cup 18% table cream 1 tbsp grainy mustard 2 tbsp chopped fresh parsley Clean mussels and remove beards if necessary (discard any mussels that do not close when tapped). In large heavybottomed saucepan, heat oil over medium heat; cook shallots and garlic, stirring occasionally, until softened, about 2 minutes. Stir in cider, cream and mustard; bring to boil.

Add mussels; cover and cook until mussels open, about 5 minutes (discard any mussels that remain closed). Remove pan from heat; stir in parsley.

PER SERVING about 300 cal, 23 g pro, 16 g total fat (5 g sat. fat), 15 g carb (1 g dietary fibre, 4 g sugar), 10 mg chol, 550 mg sodium, 8 mg iron.