Fresh And Delicious
Good things are, indeed, grown in Ontario. This is a great time of year to feast on fresh produce and locally grown food, from strawberries and milk to meat and vegetables. This recipe (and photo) from Foodland Ontario, foodlandontario.ca will inspire you.
Here’s an easy salad for when it’s just too hot to cook indoors. Sweet strawberries are a nice contrast to the spinach and slightly salty feta cheese. Note that all four food groups (grains, meat, vegetables and dairy) make this a complete meal.
Preparation Time: 20 minutes
Cooking Time: 12 to 14 minutes
Serves 4
Ingredients
2 Ontario boneless skinless chicken breasts
Salt, pepper and vegetable oil
1 tbsp (15 mL) honey mustard or Dijon mustard
1-1/4 cups (300 mL) chicken broth
1 cup (250 mL) couscous
2 cups (500 mL) Ontario strawberries
2 cups (500 mL) Ontario baby spinach
3 Ontario green onions, sliced
1/4 cup (50 mL) chopped fresh Ontario parsley
1/4 cup (50 mL) olive oil
2 tbsp (25 mL) fresh lemon juice
1/2 cup (125 mL) crumbled Ontario feta cheese (about 2 oz/60 g)
Instructions
Season chicken with salt and pepper; brush lightly with oil. Place on grill over medium heat; close lid and grill for 3 minutes per side. Brush with mustard; grill until no longer pink inside, 6 to 8 minutes. Meanwhile, bring chicken broth to boil; pour over couscous in large salad bowl and cover to keep warm. Slice chicken into strips. Cut strawberries into halves or quarters (depending on size). Add to couscous along with spinach, green onions, parsley, olive oil and lemon juice; toss well. Season to taste with salt and pepper. Garnish with feta cheese.
Nutritional Information:
1 serving
PROTEIN: 24 grams
FAT: 17 grams
CARBOHYDRATE: 47 grams
CALORIES: 444
GOOD SOURCE OF FIBRE
