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Hawaiian Pork Burger

Number of servings: 10
Estimated time: 40 minutes

Ingredients
  • ½ block (225g) extra-firm tofu
  • 1 lb (450g) Extra-lean ground pork
  • 1 can (398 ml, 19 oz.) Crushed canned pineapple, well drained
  • 1/3 cup (80 ml) Unseasoned tomato paste
  • 1 chopped clove of garlic
  • 1 egg
  • 2 tbsp (30 ml) Dried parsley
  • ¼ cup (60 ml) Whole wheat crumbs
  • ½ cup (125 ml) Ground flaxseed
  • 2 tsp (10 mL) Soy sauce
  • Salt and pepper
  • 10 hamburger buns
  • Toppings of your choice (lettuce, pineapple slices, ham, tomatoes, hot sauce)

Method

  1. Preheat oven to 200ºC (400ºF). Line a baking sheet with parchment paper.
  2. In a bowl, using a hand blender, crumble the tofu.
  3. Add the remaining ingredients.
  4. Shape into 10 patties. Place patties on baking sheet and bake for about 20 minutes or until patties are golden brown and mixture is no longer pink (temperature in center of patty 74°C (165°F).
  5. Arrange patties in buns with toppings of your choice.

Fish nuggets with yogurt sauce

Number of servings: 8 (16 nuggets)
Estimated time: 30 minutes

Ingredients

Nuggets

  • 400 g (about 2 cups) Crumbled cooked fish (tilapia, sole, haddock, trout, other) (about 540 g frozen raw fish)
  • 4 green onions, chopped
  • 1 stalk of celery, chopped
  • 2 eggs
  • 2 tsp (10 ml) Dijon mustard
  • ½ cup (125 ml) Toasted wheat germ
  • To taste, salt and pepper
  • ¼ cup (60 ml) Chopped fresh dill (optional)
  • 1 cup (250 ml) Whole wheat crumbs
  • 2 tbsp (30 ml) Olive oil (for cooking)      

Yogurt Lime Sauce

  • ½ cup (125 ml) plain Greek yogurt
  • ¼ cup (60 ml) Mayonnaise
  • Juice of a lime

Method

  1. In a bowl, combine fish, green onions, celery, egg, Dijon mustard, wheat germ, salt, pepper and dill.
  2. Shape into 16 small nuggets.
  3. Place breadcrumbs on a plate and coat nuggets with breadcrumbs.
  4. Heat oil in a large skillet. Once the oil is hot, cook the nuggets 4 to 5 minutes on each side or until golden brown.
  5. While they are cooking, prepare the sauce by mixing the Greek yogurt, mayonnaise and lime juice.
  6. Once the nuggets are cooked, place them on a plate covered with paper towels to absorb excess oil.

Ginger-flavoured water

Ingredients
  • 1 L sparkling water
  • 2 inches of ginger peeled and thinly sliced.
  • 1 lime, sliced

Method

  1. Mix the ingredients and leave to macerate for one hour.

Frittata

Number of servings: 6
Estimated time: 40 minutes

Ingredients
  • 1 small onion, chopped
  • 1 medium potato, thinly sliced
  • 1 tbsp (15 ml) Olive oil
  • ½ cup (125 ml) Cubed ham
  • 1 cup (250 ml) Chopped spinach
  • 8 eggs
  • ½ cup (125 ml) Milk 1% M.F.
  • ½ cup (125 ml) Skim milk powder
  • ½ cup (125 ml) Shredded strong cheddar cheese
  • Salt and pepper

Method

  1. Preheat oven to 200°C (400°F).
  2. In a frying pan, cook the onions and potato slices in oil for about 10 minutes over low heat, stirring regularly. Add the spinach and ham cubes and continue cooking for 2 minutes.
  3. Transfer the contents of the pan to an 8x8" square Pyrex ovenproof dish.
  4. In a bowl, combine the eggs, milk, powdered milk and cheddar cheese. Season with salt and pepper to taste.
  5. Add the egg mixture to the hot preparation in the Pyrex pan.
  6. Bake for about 30 minutes or until the egg mixture is cooked.

All-in-one macaroni and cheese

Number of servings: 4
Estimated time: 20 minutes

Ingredients
  • 2 ½ cups (625 ml) Milk 1% M.F.
  • 2 cups (about 250 g) Whole wheat macaroni, dry
  • 1 cup (250 ml) Frozen peas
  • 1 cup (100 g) Shredded cheddar cheese
  • 1/3 cup (30 g) grated Parmesan cheese

Method

  1. Heat the milk in a medium saucepan until it simmers.
  2. Add macaroni and cook, uncovered, over low-medium heat according to the time indicated on the pasta package, stirring occasionally to prevent pasta from sticking to the bottom of the pan.
  3. Two minutes before the end of cooking time, add the peas.
  4. When pasta is cooked, remove from heat and add cheddar and Parmesan cheese and stir to melt.

Homemade seasoned popcorn

Ingredients
  • 1 bag of kernels plain popcorn
  • 1 tablespoon canola oil
  • 1 pinch of salt
  • ½ tablespoon garlic powder
  • ½ tablespoon chili powder
  • ½ lime to taste

Method

  1. Mix the oil, lime juice and spices. Mix with popcorn.

Parmesan and Herb Bread

Number of servings: 10 breads
Estimated time: 35 minutes

Ingredients
  • 1 cup (250 ml) Milk
  • 1 tsp (5 ml) White vinegar
  • 2 cups (500 ml) All-purpose flour
  • 4 tsp (20 ml) Baking powder
  • ½ cup (125 ml) Skim milk powder
  • ½ cup (125 ml) grated extra-strength cheddar cheese
  • ½ cup (125 ml) grated Parmesan cheese (loose)
  • 1 tbsp (15 mL) Dried Italian herbs (parsley, basil, oregano)
  • 1 tsp (5 mL) Garlic powder
  • 1 large egg

Method

  1. Preheat the oven to 190°C (375°F) and line a baking sheet with parchment paper.
  2. Add the milk to the vinegar and set aside.
  3. Mix the flour, baking powder and milk powder.
  4. Add the cheddar cheese, parmesan cheese, herbs, garlic and onion powder and mix with a mixer. Make a well in the dry ingredients.
  5. Place the egg and pour the vinegar and milk mixture into the well. Mix by scraping the edges of the bowl until the dry ingredients are well moistened.
  6. Separate the mixture into 10 loaves and place them on the baking sheet.
  7. Bake for 20-25 minutes or until golden brown.

Carrot, Ginger and White Bean Soup

Number of servings: 8
Estimated time: 45 minutes

Ingredients
  • 1 tbsp (15 ml) Canola oil
  • 1 Onion, diced
  • 3 Garlic cloves, chopped
  • 1 tbsp (15 mL) Chopped ginger
  • 1 tbsp (15 mL) Curry powder
  • 6 cups (1.5 L) Carrots, peeled and sliced
  • 1 can (900 ml, 30 oz.) Chicken broth
  • 1 cup (250 ml) Water
  • 1 can (540ml, 19 oz) Canned white beans, rinsed and drained
  • 1 cup (250 ml) (optional) Milk

Method

  • In a large saucepan, heat canola oil over medium-high heat.
  • Sauté onions for 2 minutes or until translucent.
  • Add garlic, ginger and curry and toss.
  • Add carrots, broth and water.
  • Cover and bring to a boil, then reduce heat and cook until carrots are tender.
  • Add the white beans for 2 minutes to reheat. Remember to thoroughly clean the top of the can of beans before opening with a clean can opener for hygiene.
  • Puree with a hand blender, food processor or blender.
  • Add milk to adjust texture as needed.

Sweet and Sour Chicken

Number of servings: 6
Estimated time: 40 minutes

Ingredients

Sauce

  • 1 can (354 ml, 12 oz) Evaporated partially skimmed milk (2% M.F.)  
  • 1/4 cup (60 ml) Unseasoned canned tomato paste   
  • 2 tsp (10 mL) Brown sugar
  • 2 tbsp (30 mL) Cornstarch
  • 1 tbsp (15 mL) Sodium-reduced soy sauce
  • 2 tbsp (30 ml) Hoisin sauce    
  • 1/4 cup (60 mL) lime juice (about 2 limes)
  • 1 Lime (zest) (optional)     
  •  

Sauté

  • 1 tbsp (15 ml) Canola oil
  • 2 lbs (900g) Chicken thighs, boneless, skinless
  • 1 medium onion, diced        
  • 1 medium red pepper, diced

Method

  1. In a small bowl, stir together sauce ingredients until cornstarch is dissolved.
  2. On a cutting board, cut each thigh into 4 to 6 pieces.
  3. In a skillet over medium-high heat, heat 10 ml of canola oil and cook the chicken until the meat is no longer pink or reaches a temperature of 74°C (165°F).
  4. Add onions to skillet 2 minutes or until onions are translucent. Add pepper and cook 2 minutes.
  5. Add sauce, stir and cook 2 to 3 minutes or until sauce thickens.

Quinoa with vegetables

Number of servings: 6
Estimated time: 30 minutes

Ingredients
  • 1 ½ cup (375 mL) Chicken broth
  • 1 cup (250 ml) Dry quinoa
  • ½ cup (125 mL) Frozen corn kernels
  • 1 cup (250 ml) Cherry tomatoes, halved
  • 1 zucchini, finely diced
  • 2 green onions, chopped
  • 2 tsp (10 ml) Balsamic vinegar

Method

  1. In a large saucepan, bring the chicken broth to a boil.
  2. Rinse the quinoa and add it to the boiling broth.
  3. Reduce heat and cover. Cook 10 minutes.
  4. Add corn, tomatoes, zucchini and green onions. Cook for another 7 to 10 minutes (until broth is absorbed).
  5. Once the quinoa is cooked, add the balsamic vinegar and let stand for 10 minutes.

Citrus fruit salad

Number of servings: 6
Estimated time: 20 minutes

Ingredients

Dressing

  • 2 tsp (10 ml) Canola oil
  • 2 tsp (10 ml) Balsamic vinegar
  • 1 tsp (5 mL) Lemon juice
  • 2 tsp (10 ml) Maple syrup

Salad

  • 2 oranges
  • ½ English cucumber, diced
  • 2 cups (500 ml) Cherry tomatoes, halved
  • 1 Avocado, diced

Method

  1. Combine dressing ingredients and set aside.
  2. Using a knife, peel the oranges and dice them.
  3. In a bowl, combine the oranges, cucumber, tomatoes and avocado. Add the dressing and serve.

Pineapple Salsa

Ingredients
  • 1/2 can diced pineapple, drained
  • 1 tomato, diced
  • 1 tsp. chili powder
  • Juice of half a lime
  • Salt and pepper

Method

  1. Mix the ingredients and serve.

Smoothie

Number of servings: 2
Estimated time: 10 minutes

Ingredients
  • ½ large carrot, peeled and sliced
  • ½ banana
  • 1 cup (250 ml) Pineapple chunks
  • 1 tsp (5 mL) grated ginger
  • 2 tbsp (30 mL) Skim milk powder
  • 2 tbsp (30 mL) toasted wheat germ
  • 1 cup (250 ml) Milk 2% M.F.
  • 2 tbsp (30 ml) Orange juice

Method

  1. Place the carrot slices in a bowl with a little water. Cook them in the microwave for about 2 minutes to soften. Immerse the carrot slices in cold water to cool and drain.
  2. Place all the ingredients in the blender container.
  3. Turn blender to highest speed and blend until smooth.

Edamame Spread

Number of servings: 4 (1/4 cup servings)
Estimated time: 15 minutes

Ingredients
  • 1 cup (250 ml) Soybeans (Edamame), frozen, shelled
  • ¼ cup (60 ml) Plain Greek Yogurt, 0-2% M.F.
  • 1 Avocado
  • ¼ cup (60 ml) Skim milk powder
  • 2 tbsp (30 mL) Lime juice (1 lime, squeezed)
  • 1 tsp (5 mL) Garlic powder
  • 1 tsp (5 mL) Dried Italian herbs (basil, oregano, parsley)
  • Hot sauce (optional)

Method

  1. In a microwave-safe bowl, place the edamames and add a little water. Cover with plastic wrap and punch holes in it.
  2. Microwave the edamames in the microwave for 4 minutes at maximum intensity.
  3. Rinse the edamames in cold water to cool them down.
  4. In a bowl, place the edamames and the remaining ingredients and grind with a hand blender until smooth.

Beef and Black Bean Tortillas

Number of servings: 8 (16 tortillas)
Estimated time: 40 minutes

Ingredients
  • 1 onion, chopped
  • 2 Garlic cloves, chopped
  • 2 tsp (10 ml) Olive oil
  • 450 g (1 lb) Extra-lean ground beef
  • 1 tbsp (15 mL) Chili powder
  • ½ tbsp (7.5 ml) Ground cumin
  • 1 can 540 ml (12 oz) Black beans, drained and rinsed
  • 2 peppers (any colour), diced
  • 1 796 ml (28 oz.) Can of diced tomatoes, drained
  • 1 cup (250 ml) Frozen corn kernels
  • 1 cup (120 g) Grated cheddar cheese
  • 16 Soft whole wheat tortillas
  • Choice of toppings: Greek yogurt, lime wedges, coriander, avocado slices, lettuce, hot sauce

Method

  1. In a large skillet, sauté onion and garlic in oil until onion is translucent.
  2. Add the ground meat, chili powder and cumin to the pan. Sauté for 8 minutes.
  3. Add black beans, peppers, tomatoes and corn kernels. Cook for 10 minutes. Remember to thoroughly clean the top of the can of beans and tomatoes before opening them with a clean can opener for hygiene.
  4. Serve on tortillas with cheese and your choice of toppings.

Valérie Marcil, R.D., Ph.D
Head of the Nutrition Program
valerie.marcil@umontreal.ca

About this page
Updated on 7/9/2020
Created on 7/9/2020
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