What’s for dinner?

“What’s for dinner” is a common question in many households. Teresa Makarewicz from Foodland Ontario was here to answer that question with some tasty, no fuss meals using local ingredients.

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Tex-Mex Chicken Sheet Pan Supper

Preparation Time: 15 minutes

Baking Time: 22 minutes

Serves 4

500 g boneless skinless Ontario Chicken Thighs or Breasts

2 tsp (10 mL) chili powder

1/2 tsp (2 mL) salt

1/8 tsp (0.5 mL) cayenne pepper

1 tbsp (15 mL) vegetable oil

1 Ontario Sweet Potato, cut into bite-size pieces

1 Ontario Greenhouse Sweet Red Pepper, cut into bite-size pieces

Half Ontario Onion, cut into wide strips

1 clove Ontario Garlic, minced

1-1/2 tsp (7 mL) dried oregano leaves

1/2 cup (125 mL) Ontario Cherry or Grape Tomatoes, halved

2 tbsp (25 mL) coarsely chopped fresh Ontario Coriander Leaves

Toppings: Ontario Sour Cream 

Lime wedges 

Cut chicken into bite-size pieces; place in medium bowl. Add chili powder, 1/4 tsp        (1 mL) of the salt, cayenne and 1-1/2 tsp (7 mL) of the oil. Stir until chicken is coated; place on one end of large rimmed baking sheet. 

In same bowl, add sweet potato, red pepper and onion. Add remaining oil and salt, garlic and oregano; stir. Place at opposite end of baking sheet. 

Roast in 400°F (200°C) oven for 20 minutes. Stir in tomatoes; roast for 2 minutes. Sprinkle with coriander. Serve with sour cream and lime wedge. 

Nutritional Information:

1 Serving

PROTEIN: 29 grams

FAT: 8 grams

CARBOHYDRATE: 13 grams

CALORIES: 242

FIBRE: 2 grams

SODIUM: 380 mg 

Bok Choy and Beef Stir-Fry

Preparation Time:   10 minutes

Cooking Time:         about 10 minutes

                                  Serves 4 

3 tbsp (45 mL) oyster sauce

1 tbsp (15 mL) sodium-reduced soy sauce

2 tsp (10 mL) cornstarch 

1 tsp (5 mL) Asian chili garlic sauce (or to taste)

2 tbsp (25 mL) vegetable oil

12 oz (375 g) Ontario Boneless Beef Grilling Steak, cut across grain into thin strips 

1 package (454 g) Ontario Baby Bok Choy, sliced in half lengthwise

2 cloves Ontario Garlic, minced

1 tsp (5 mL) each sesame oil and toasted sesame seeds (optional)

In small bowl, whisk together, 1/4 cup (50 mL) of cold water, oyster sauce, soy sauce, cornstarch and chili garlic sauce. Set aside.

In wok or large deep skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Stir-fry beef in batches for 2 minutes or until browned but still pink inside; transfer to bowl.

Add remaining oil to skillet. Stir in bok choy and garlic; stir-fry 1 minute.  Add 3 tbsp

(45 mL) of water. Cover and stir occasionally for 3 minutes or until bok choy is tender-crisp. Stir in beef with any accumulated juices and reserved sauce. Stir-fry until sauce thickens, 1 minute. Stir in sesame oil and sprinkle with sesame seeds (if using).

Nutritional Information:

1 Serving 

PROTEIN: 20 grams

FAT: 11 grams

CARBOHYDRATE: 5 grams

CALORIES: 198

FIBRE: 1 gram
SODIUM: 405 mg