Mango Melon Salad
Refreshing and light, this salad is the perfect showcase for summer produce. Cut the melon and mango into 1/2 inch (1 cm) cubes.
3 tbsp (45 mL) lime juice
3 tbsp (45 mL) liquid honey
2 cups (500 mL) cubed peeled mango
2 cups (500 mL) cubed peeled cantaloupe
2 cups (500 mL) cubed seedless watermelon
1/4 cup (60 mL) pine nuts
(optional), lightly toasted
1 tbsp (15 mL) chopped fresh mint
In microwaveable bowl, microwave lime juice with honey on high for 30 seconds; whisk until honey is dissolved. Let cool.
Add mango, cantaloupe, watermelon, pine nuts (if using) and mint; toss to combine.Makes 4 to 6 servings.
PER EACH OF 6 SERVINGS : about 103 cal, 1 g pro, trace total fat (trace sat. fat), 27 g carb, 2 g fibre, 0 mg chol, 12 mg sodium. % RD I: 2% calcium, 4% iron, 43% vit A, 65% vit C, 10% folate.Shrimp and Pea Risotto
To make this a supereasy weeknight meal option, use frozen devenied zipperback shrimp. All you have to do is defrost them under cold water and pop off the shells.
1 tbsp (15 mL) extra-virgin olive oil
, finely diced
2 cloves garlic
1 tsp (5 mL) grated lemon zest
1/4 tsp (1 mL) each salt
1 cup (250 mL) arborio rice
or other short-grain rice
1/4 cup (60 mL) dry white wine
or sodium-reduced chicken broth
2 1/2 cups (625 mL) hot sodium-reduced chicken broth
10 oz (300 g) peeled deveined large raw shrimp
1 cup (250 mL) frozen peas
or frozen shelled edamame
2 tbsp (30 mL) chopped fresh mint
In large saucepan, heat oil over medium heat; fry onion, garlic, lemon zest, salt and pepper, stirring occasionally, until softened, about 3 minutes.
Add rice, stirring to coat. Add wine; boil until evaporated, about 1 minute.
Stir in broth and bring to boil. Reduce heat to low; cover and simmer, stirring once, for 10 minutes. Stir vigorously for 15 seconds. Simmer, covered, for 5 minutes.
Stir in shrimp and peas; simmer, covered, until shrimp are pink, peas are tender and rice is creamy and slightly firm to the bite, about 3 minutes. Sprinkle with mint.
Makes 4 servings. PER SERVING: about 338 cal, 22 g pro, 5 g total fat (1 g sat. fat), 49 g carb, 3 g fibre, 108 mg chol, 652 mg sodium. % RDI: 6% calcium, 21% iron, 11% vit A, 10% vit C, 15% folateChocolate Peanut Butter Pudding Cake
You can bake this luscious little number in the oven or the slow cooker. Talk about convenient!
3/4 cup (175 mL) all-purpose flour
1/3 cup (75 mL) granulated sugar
1 tsp (5 mL) baking powder
1/3 cup (75 mL) milk
3 tbsp (45 mL) natural peanut butter
3/4 cup (175 mL) packed brown sugar
1/4 cup (60 mL) cocoa powder
1 cup (250 mL) boiling water
In large bowl, whisk together flour, granulated sugar and baking powder. Whisk together milk, egg and peanut butter; stir into flour mixture. Scrape into greased 8-inch (2 L) square baking dish.
In heatproof bowl, whisk brown sugar with cocoa powder; whisk in boiling water until smooth. Pour over cake; do not stir. Bake in 350°F (180°C) oven until cake is firm to touch, about 30 minutes. Let cool for 10 minutes.Make 4 to 6 servings.
PER EACH OF 6 SERVINGS : about 281 cal, 6 g pro, 6 g total fat (1 g sat. fat), 54 g carb, 2 g fibre, 32 mg chol, 81 mg sodium. % RD I: 7% calcium, 16% iron, 2% vit A, 17% folate.VARIATION
Slow Cooker Chocolate Peanut Butter Pudding Cake:
- Scrape batter into greased slow cooker. Pour cocoa mixture over top; do not stir. Cover and cook on high until cake is firm to touch, about 2 hours.SIFTING
- All-purpose flour does not require sifting.
- Sift cake-and-pastry flour before measuring.
- Sift cocoa powder and icing sugar after measuring to eliminate lumps.