Lindsey MacIver Classic Poached Eggs BREAKFAST RECIPE Prep Time no prep time needed Cook Time 5 minutes What you will need 2 eggs 15 mL 1 tbsp white vinegar 1 whole grain English muffin split and toasted ID: 250854
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Slide1
Healthy Eating Recipes
Lindsey MacIverSlide2
Classic Poached Eggs
BREAKFAST RECIPE
Prep Time: no prep time needed
Cook Time: 5 minutesWhat you will need:2 eggs15 mL (1 tbsp) white vinegar1 whole grain English muffin, split and toastedPinch fresh ground pepperSlide3
Classic Poached Eggs
Instructions
:
Bring a saucepan of water just to the boil. If it starts to boil, reduce heat so it is barely simmering.Crack an egg into a small bowl. Stir the vinegar into the water.Lower the bowl with the egg in it close to the water and gently slip the egg into the water. Repeat with remaining egg. Let eggs cook for about 3 minutes or until whites are set and yolks are soft, leave in longer for a firmer poached egg. Using a slotted spoon, remove eggs, one at a time.
Place one egg on each muffin half and sprinkle with pepper to serve.
Makes
2 servings.Slide4
Greek Style Couscous
& Egg Wrap
LUNCH RECIPE
Prep Time: 10 minutesCook Time: 5 minutesWhat you will need:
125
mL (1/2 cup) whole wheat couscous
1 clove garlic, minced2 mL (1/2 tsp) dried thyme or Italian herb seasoning175 mL (3/4 cup) sodium reduced vegetable or chicken broth60 mL (1/4 cup) each grated carrot and zucchini or diced bell pepper
3 hard cooked eggs, peeled
75 mL (1/3 cup) 0% fat plain Greek yogurt
125 mL (1/2 cup) quartered grape tomatoes or chopped tomatoes
60 mL (1/4 cup) crumbled light feta cheese
45 mL (3
tbsp
) chopped fresh basil or parsley
1 mL (1/4 tsp) fresh ground pepper
4 small whole wheat flour tortillasSlide5
Greek Style Couscous & Egg Wrap
Instructions:
Place
couscous in a bowl with garlic and thyme. Bring broth to a boil and pour over couscous. Stir in carrot and zucchini; cover and let stand for 5 minutes.Meanwhile, in another bowl, mash eggs with a fork and stir in yogurt, tomatoes, feta, basil and pepper. Add couscous mixture and stir to combine.Divide
among the tortillas and roll up to enjoy
.
Makes 4 servings.Slide6
Honey Grilled Salmon & Asparagus
DINNER RECIPE
Prep Time: 5 minutes
Cook Time: 15 minutesWhat You Will Need:15 mL (1 tbsp) sodium reduced soy sauce10 mL (2 tsp) canola oil
10 mL (2 tsp) liquid honey
10 mL (2 tsp) packed brown sugar
5 mL (1 tsp) chopped fresh thyme or 2 mL (1/2 tsp) dried thyme leaves
2 mL (1/2 tsp) fresh ground pepper, divided
4 salmon fillets, about 150 g/5
oz
each
1 bunch fresh asparagus, trimmed
Half a fresh lemonSlide7
Honey Grilled Salmon & Asparagus
Instructions:
In
a small bowl, stir together soy sauce, oil, honey, sugar, thyme and half of the pepper.Place salmon in a shallow dish. Pour marinade over top of salmon, spreading evenly. Cover and refrigerate for 15 to 30 minutes, turning once if possible.Lightly spray asparagus with cooking spray and place on preheated and oiled grill on medium high heat. Grill, turning a couple of times until tender crisp. Add salmon fillets and grill for 5 minutes. Discard marinade. Turn salmon over and grill for about 5 minutes longer or until fish flakes easily when tested*. Serve with asparagus. Squeeze lemon over asparagus just prior to serving.Slide8
Recommended Cooking Temperatures
TYPE
OF FOOD
RECOMMENDED TEMPERATUREBeef, veal
63°C (145°F)
Pork
71°C (160°F)
Ground meat and meat mixtures (eg. Burgers)
71°C (160°F) -- 74°C (165°F)
Poultry (Pieces)
74°C (165°F)
Poultry (Whole)
85°C (185°F)
Egg
74°C (165°F)
Seafood
70°C (158°F) - 74°C (165°F)Slide9
References
Food & nutrition. (
n.d.
). Retrieved March 26, 2015, from http://healthycanadians.gc.ca/eating-nutrition/index-eng.php