These 14 easy-to-prepare local food recipes were created specifically for the City’s long-term care homes.
The City, with financial support from the Greenbelt Fund, has identified ways to increase local food served in our long-term care homes. By choosing more food produced in Ontario and by introducing these new recipes, our goal is to achieve up to a 30 per cent increase in local food purchases annually.
Afghani Beef & Rice
Afghani Beef & Rice
As Canadians continue to embrace immigrants from around the world, we also delight in their rich cuisine. Afghani Beef and Rice, a staple dish in Afghanistan, can be made with beef or lamb. For a vegan version, use chickpeas instead of beef, and vegetable broth instead of beef. This aromatic dish can be ready in under an hour as a weekday meal.
Ingredients
1 lb. (500 g) stewing beef*, cubed (or one 540 mL can of chick peas, rinsed)
2 large cloves of garlic*, minced
½ tsp (2 mL) of each: turmeric, cardamom, cumin, red pepper flakes (optional) and salt
¼ tsp (1 mL) cinnamon, nutmeg
1 tsp (5 mL) baking soda
2 tbsp (30 mL) oil
2 cups (500 mL) julienne carrots*
2 tbsp (30 mL) oil, divided
1 cup (250 mL) finely chopped cooking onion*
1 cup (250 mL) medium grain white rice or long grain white
1 cup (250 mL) beef or vegetable broth
1 cup (250 mL) water
¼ cup (60 mL) honey
Garnishes: fresh chopped cilantro or parsley
*Look for these ingredients grown in Ontario at the grocery store. Local beef is generally available year-round, local garlic is available from July to February, local carrots is available from July to May, and local onions are available year-round.
Instructions
In a large mixing bowl combine beef, garlic, turmeric, cardamom, cumin, red pepper flakes, salt, cinnamon, nutmeg, baking soda and oil. Stir until well combined and the beef is evenly coated. Let sit for 30 minutes at room temperature or covered in the refrigerated for up to one day.
In a large deep skillet, heat 1 tbsp (15 mL) of the oil over medium high heat. Brown beef on all sides and cook through. Toss in carrots and cook two minutes. Transfer to plate and set aside.
Add remaining oil to skillet and sauté onions until golden. Add rice, stirring until all coated with oil and starting to crackle, about one Pour in beef broth and water. Bring to a boil, reduce heat to low, cover and simmer until all the liquid has been absorbed.
Stir in beef carrot mixture and Let sit for 10 minutes before serving. Garnish with chopped fresh cilantro or parsley, if preferred.
Tip: Make this a vegan dish! Substitute beef with one 540 mL can of chick peas, rinsed and vegetable broth.
Bangers & Creamy Scalloped Potatoes
Bangers & Creamy Scalloped Potatoes
This updated version of traditional British fare, featuring turkey sausages paired with creamy scalloped potatoes, eliminates the need for gravy. The combination of these two classic comfort food favourites is very pleasing.
Ingredients
6 turkey* sausages (about 3 oz/90 g each)
2 tbsp (30 mL) butter*
2 cups (500 mL) finely diced onion*
1 tsp (6 mL) dried thyme leaves
1 can (284 mL) condensed Cream of Celery Soup
1 ½ cups (375 mL) 3% homogenized milk*
2 cups (500 mL) shredded White Cheddar or Gouda*
4 lbs. (1.82 kg) yellow fleshed potatoes*, peeled and thinly sliced (1/16th inch)
* Look for these ingredients grown in Ontario at the grocery store all year-round.
Instructions
Cook sausages in oven according to package instructions.
Preheat oven to 375°F (190°C). Melt butter in a 1 quart pot set over medium heat. Add onion and thyme. Cook for 5 minutes or until soft. Stir in condensed soup and milk. Simmer for 10 minutes.
Meanwhile, layer one-third of the potatoes, overlapping slightly, in a 9×13-inch oven pan. Pour one-third of the milk mixture over potato layer and sprinkle with 1/3 cup (75 mL) Repeat the layers twice.
Press down on the potatoes to make sure they are immersed in liquid. Sprinkle the remaining cheese on top. Cover the surface directly with parchment paper then cover the pan with aluminum foil and place in mid-oven.
Bake for 60 minutes; remove foil lid, parchment paper and bake for another 15 minutes at 375°F or until potatoes are tender and cheese has browned. Let stand for 10 minutes before serving alongside the turkey sausages.
Cheeseburger Rice Pie
Cheeseburger Rice Pie
This modern version of a classic cheeseburger offers your family a way to enjoy the great taste of a cheeseburger without the bun – or the beef! Naturally gluten-free rice adds a yummy base to complement the burger mixture. Top with your favourite cheese, although we recommend Cheddar or Swiss.
Ingredients
1 tbsp (15 mL) vegetable oil (canola or grapeseed)
1 lb. (500 g) lean ground beef (or substitute – see tip below for ideas)
1 large clove garlic minced
2 large eggs, divided
1 ½ cup (375 mL) cooked long grain or medium grain white rice
*Look for these ingredients grown in Ontario at the grocery store all year-round.
Instructions
Preheat oven to 400°F (200°C).
Grease a 10 inch (25 cm) pie plate. In a large skillet, heat oil with garlic set over medium heat. Add beef and cook, breaking up meat with a wooden spoon until browned and no pink remains. Transfer beef mixture to a paper-towel lined colander to drain; cool slightly.
In a large bowl, beat 1 egg and mix with cooled rice, ½ cup (125 mL) cheese, salt and pepper until well combined. Press into bottom and up sides of prepared pie plate.
Transfer beef mixture to a bowl and stir in onion, ketchup, mustard, Worcestershire sauce and remaining egg. Spread evenly on rice crust. (Pie can be assembled to this point and reserved for 1 day in the refrigerator.)
Sprinkle with remaining cheese and bake for 35-40 minutes or until cheese is melted and pie is hot in center. Garnish with pickles and tomato slices (if desired).
Tips:
Substitute beef with ground turkey, chicken or a veggie meat product.
Chop pickles and blend into meat mixture.
Drizzle Thousand Islands-style dressing over the pie before serving.
Creamy Stroganoff with Mushrooms or Beef
Creamy Stroganoff with Mushrooms or Beef
This dish, featuring sautéed beef in a sour cream sauce, was introduced to North America from Russia in the mid-19th century and became popular around the world. This version includes mushrooms and broccoli florets to boost its health profile.
2 cups (500 mL) broccoli* florets (fresh or frozen)
½ cup (125 mL) sour cream*
¼ cup (50 mL) chopped fresh parsley
*Look for these ingredients grown in Ontario at the grocery store all year-round and broccoli is generally available from June to October.
Instructions
Place stewing meat in a mixing bowl and sprinkle with baking soda, mix Let stand for 10 minutes.
In large deep skillet on medium high, heat oil. Brown beef on all sides, about 1 minute per side. Transfer to plate or bowl and season with salt and pepper.
In same skillet, melt butter and add mushrooms; saute until golden, about 5 minutes. Add broth; bring to a boil. Add noodles and beef and cook for 5 minutes. Stir in broccoli, cover and reduce heat to Cook until most of the liquid has been absorbed, the noodles are tender, and the broccoli is tender crisp, about 5 minutes.
Stir in sour cream, reserved chicken broth and beef until well combined. Sprinkle with chopped parsley. Serve warm.
Tips:
Make this vegetarian by replacing beef with 2 cups (500 mL) cubed portabella mushrooms, cooked the same way as the beef. No need to use baking soda prior to cooking however more oil may be required.
Set aside mushrooms after cooking and add them to the sauce when ready to serve.
To make this recipe lower in fat, use fat-free sour cream.
Crispy Chicken Breast Cutlets with Mixed Mushroom Sauce
Crispy Chicken Breast Cutlets with Mixed Mushroom Sauce
This recipe, which is similar to the traditional German pork or veal schnitzel served with hunter sauce (mushroom sauce), features chicken and a classic mushroom sauce that pays homage to the original recipe.
Ingredients
4 large fresh chicken breasts*
3 tbsp (45 mL) avocado or olive oil
Breading
2 large eggs, beaten
½ cup (125 mL) unbleached flour
1 cup (250 mL) bread crumbs or Panko
Mushroom Sauce
1 clove garlic*, minced
½ cup (125 mL) onion*, diced
3 cups (750 mL) chopped mixed mushrooms*, such as shiitakes, cremini, oyster and portobello or 1 cup dried mushroom mix; rehydrated with boiling water
2 tbsp (30 mL) butter*
½ cup (125 mL) white wine
1 cup (250 mL) chicken broth
2 tsp (10 mL) corn starch
½ tsp (2 mL) salt
¼ tsp (1 mL) fresh cracked black pepper
½ cup (125 mL) flat leaf parsley, minced
*Look for these ingredients grown in Ontario at the grocery store all year-round and garlic is generally available from July to February.
Instructions
Preheat oven to 275° F (140 C).
Place eggs, flour and crumbs each in separate bowls.
Place chicken breasts between two pieces of parchment paper and pound with a meat mallet till breasts are evenly a ½ inch thick. Dredge chicken breasts in flour till coated evenly shaking off excess flour. Place flour coated breasts in egg mixture and coat evenly. Finally place egg coated breasts in the bread or panko crumbs and coat evenly shaking off excess crumbs. Place breasts on a plate and refrigerate for 30 minutes.
Remove breasts from fridge. In a large, non-stick heavy skillet, heat oil over medium heat, brown cutlets on both sides until just cooked through, about 3 minutes per side. Transfer to an oven proof platter and keep warm in oven while making sauce.
In same skillet, sauté garlic and onion until softened and tender, about 3 minutes. Stir in mushrooms, salt and pepper and cook until liquid evaporates, about 5 minutes. Melt butter in pan and pour in wine; stirring often, until reduced by Add chicken broth and corn starch (made into a paste with a small amount of water). Cook until slightly thickened, about 3 minutes. Add parsley and combine well. Remove from heat.
To serve: Spoon sauce over cutlets or in a ramekin for dipping; serve with your favourite potato dish, vegetable and
Tips:
You can also make this recipe with 4 broken breaded turkey cutlets.
If white wine is not available, substitute with ¼ cup of dry sherry or more chicken broth.
Hearty Balsamic Pot Roast Stew
Hearty Balsamic Pot Roast Stew
This traditional North American dish was very popular when beef was scarce after World War II and there were many mouths to be fed. In this updated version, balsamic vinegar brings the dish to life and the long cooking time renders a delicious flavour.
Ingredients
4 lbs. (1.82 kg) stewing beef* cubed
2 tbsp (30 mL) all-purpose flour
2 tsp (10 mL) baking soda
3 tbsp (45 mL) vegetable oil
1 tbsp (15 mL) butter
1½ cups (375 mL) chopped onion*
1 cup (250 mL) chopped celery*
1 cup (250 mL) chopped carrots*
3 large cloves garlic*, minced
1 tsp (5 mL) salt
1 tsp (5 mL) cracked black pepper
1 tbsp (15 mL) tomato paste
¼ cup (50 mL) balsamic vinegar
1 can (28 oz/796 mL) diced tomatoes
1 cup (250 mL) beef broth
2 sprigs fresh thyme
1 sprig fresh rosemary
2 each bay leaves
¼ cup (50 mL) fresh parsley
*Look for local beef and onions grown from Ontario at the grocery store all year-round, celery is generally available from July to October, carrots are generally available from July to May, and garlic is generally available from July to February.
Instructions
Preheat oven to 325° F (160° C).
Pat meat dry and sprinkle with flour and baking soda and mix till well coated; let stand for 10 Divide beef into four, 1 lb. portions. In Dutch oven or large high sided skillet, heat oil over medium high heat; brown beef all over in four separate batches (add more oil if necessary), about 8 minutes per batch. Transfer to plate or bowl after each batch and set aside.
In same saucepan or Dutch oven over medium heat melt butter and add onions, celery, carrots, garlic, salt and pepper. Cook, stirring often for 5 Stir in tomato paste; cook one minute. Add balsamic vinegar, scraping any brown bits from the bottom of the pan and vinegar is reduced by half. Add tomatoes, broth, thyme, rosemary and bay leaves; bring to simmer. Return beef to pan, cover; cook in oven, stirring every hour, for 2½ to 3 hours. Remove stew from oven and discard bay leaves and thyme and rosemary stems.
Serve with your favourite mashed potato recipe and sprinkle with chopped parsley.
Moroccan Chickpea Stew (Vegan)
Moroccan Chickpea Stew (Vegan)
Flexitarian, vegetarian, vegan and plant-based diets are becoming more popular. This recipe provides the interesting flavours of the North African continent and texture that make this style of food enjoyable, and satisfying. Your family won’t be asking: Where’s the beef?
Ingredients
1 tbsp (15 mL) olive oil
1 large onion, chopped
½ tsp (2 mL) dried ground ginger
½ tsp (2 mL) each, salt and freshly cracked black pepper
½ tsp (2 mL) each, turmeric, cinnamon and chili powder
1 can (28 oz/796 mL) diced tomatoes
2 cups (500 mL) vegetable broth
2 large peeled sweet potatoes, cut into chunks
1 cup (250 mL) long grain white rice
1 19oz can (540 mL) chickpeas, drain and reserve liquid
2 medium zucchinis, sliced
*Look for local onions and sweet potatoes grown in Ontario at the grocery store all year-round and zucchinis are generally available from July to October.
Instructions
In a Dutch oven or large saucepan, heat oil over medium-high heat. Add onion, ginger, salt, pepper, turmeric, cinnamon and chili Cook until onions are tender and golden, about 10 minutes. Stir in tomatoes with their juices and broth, scraping any bits from the bottom of the pan. Add sweet potatoes and rice; bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.
Stir in chickpeas and zucchini and cook until rice is tender and most of the liquid has been absorbed, about 10 minute.
Aqua Fava Foam
Place the reserved chickpea liquid in a large mixing bowl. Add 1 tbsp of lemon juice and 1 tbsp lemon zest. With an electric hand mixer beat on high as you would egg whites till the liquid forms stiff peaks (as egg whites). Use a large dollop of the “Aqua Fava” foam to garnish the stew when serving.
Penne with Chicken, Spinach & Asiago Cheese
Penne with Chicken, Spinach & Asiago Cheese
Penne is a popular Italian pasta typically served with a tomato sauce. This version eliminates tomatoes and pairs spinach and a creamy Italian cheese. The melted Asiago makes a delicious “Alfredo” style sauce.
8 cups (2 L) coarsely chopped spinach or baby spinach*
2 tbsp (30 mL) olive oil
½ cup (125 mL) shredded Asiago cheese*
1 tsp (5 mL) dried oregano
Salt and pepper (optional)
*Look for chicken and cheese from Ontario at the grocery store all year-round, spinach from May to October, and garlic from July to February.
Instructions
Cut chicken breast meat into 1 in. chunks. Place chicken in a bowl with garlic and sprinkle with baking soda; stir to coat Set aside for 10 minutes.
Heat oil in a skillet over medium high heat and add chicken. Sauté for 10 minutes or until chicken is cooked. Remove from heat and set aside.
Add salt to a large pot of boiling water. Add penne and cook for 8 to 10 minutes or until tender but firm.
Add spinach; cook 1 minute; drain contents well.
In a large serving bowl, combine remaining ingredients. Add pasta mixture and chicken; toss well. Season to taste with salt and pepper.
Tip: Make this vegetarian!
Skip the chicken. Try adding cooked red pepper, mushrooms, or zucchini for different variations of this recipe.
Sweet Potato & Turkey Chili
Sweet Potato & Turkey Chili
Chili is an all-time favourite and a real crowd-pleaser when sports fans gather to watch a game. With sweet potatoes and turkey, this modern rendition includes the traditional spices that everyone loves for a healthy home run!
Ingredients
2 medium onions*, chopped
2 large cloves garlic*, minced
1 tbsp (15 mL) vegetable oil
1 lb. (450 g) ground turkey*
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin
1 lb. (450 g) sweet potatoes*, peeled and cut into 1 inch chunks
1 19oz can (540 mL) red kidney beans, drained and rinsed
1 19oz can (540 mL) tomatoes, chopped/diced
2 tsp (10 mL) dried oregano leaves
Salt, pepper and hot pepper sauce
*Look for turkey, onions, and sweet potatoes from Ontario at the grocery store all year-round and garlic from July to February.
Instructions
In a medium heavy-bottomed saucepan, combine onions, garlic and oil.
Stir in turkey, (breaking it up while cooking) , chili powder and cumin until very well blended. Cook over medium heat for 10 minutes, stirring occasionally.
Add sweet potatoes, kidney beans, tomatoes and oregano. Return mixture to a boil; reduce heat and cook covered for 30 minutes stirring occasionally.
Season with salt, pepper and hot pepper sauce (if desired).
Sweet West Indian Curry Drumsticks with Lentil & Rice Pilaf
Sweet West Indian Curry Drumsticks with Lentil & Rice Pilaf
Curry recipes vary from one culture to another. West Indian Curry is typically sweet, so those sensitive to hot spicy foods can enjoy the aromatic flavours of this dish without the heat.
Ingredients
¼ cup (50 mL) mango chutney or apricot jam
2 tbsp (30 mL) each prepared yellow or Dijon mustard and honey
1 tbsp (15 mL) lemon juice
2 tsp (10 mL) mild Indian curry paste or powder (Madras)
12 each chicken drumsticks (skin removed if preferred)
1 cup green lentils
3 cups water
2 ¼ tsp (11 mL) salt
¼ tsp (1 mL) ground black pepper
1 1/3 cups (325 mL) medium grain white rice
2 cups (500 mL) no salt added chicken broth
¼ tsp (1 mL) turmeric
½ cup (125 mL) fresh or frozen peas
1 each small carrot, grated
1 each green onion, finely chopped
1 tbsp (15 mL) butter
*Look for chicken and cheese from Ontario at the grocery store all year-round, spinach from May to October, and garlic from July to February.
Instructions
Preheat oven to 425°F (220°C). Heat chutney in a large microwave- safe bowl on high for 40 seconds or until melted. Stir in mustard, honey, lemon juice and curry paste.
Toss drumsticks with sauce mixture, ¼ tsp (1 mL) salt and the pepper. Arrange drumsticks on a nonstick foil or parchment paper lined, rimmed baking sheet. Roast for 20 minutes. Turn drumsticks and baste with sauce from bottom of pan. Roast for an additional 15- 20 minutes or until sauce is caramelized and chicken is cooked through.
In a large saucepan add 3 cups cold water and 1 tsp (5 mL) of salt. Bring to a boil and add the dried green lentils. Stir, reduce heat to medium low and Simmer lentils till done (tender yet firm) about 20 minutes. Liquid should be absorbed. Set aside.
Rinse rice and combine with broth, turmeric and remaining 1 tsp (5 mL) salt in a large saucepan with a tight-fitting lid. Bring to a boil over medium-high heat. Cover and reduce heat to Cook for 15 minutes. Uncover and stir in peas, carrot, lentils, green onions and butter. Cook, covered, for an additional 3 minutes. Remove from heat; let stand for 5 minutes.
Serve drumsticks with lentil and rice pilaf; sprinkle with extra green onion (if desired).
Tandoori Chicken Thighs with Mint Yogurt Sauce
Tandoori Chicken Thighs with Mint Yogurt Sauce
This classic East Indian dish is made in a wood-fired Tandoori oven. Since most people in North America use gas or electric ovens we modified the recipe to create the same great flavour you would find at an Indian restaurant. The mint yogurt sauce naturally cools the heat from the tandoori sauce and complements the spicy flavours.
Ingredients
½ cup (125 mL) low fat plain yogurt*
2 large cloves garlic, minced*
2 tsp (10 mL) minced fresh ginger
1 tbsp (15 mL) Tandoori curry paste
2 lbs. (1 kg) boneless skinless, chicken thighs*
1 cup (250 mL) long grain Jasmine rice
2 cups (500 mL) water
1 tsp (5 mL) salt
Mini Yogurt Sauce
½ cup (125 mL) low fat plain yogurt*
½ cup (125 mL) coarsely grated/chopped cucumber (skin on)*
¼ cup (50 mL) finely chopped fresh mint
¼ cup (50 mL) finely chopped fresh cilantro
Salt (optional)
*Look for chicken and yogurt from Ontario at the grocery store all year-round, cucumbers from June to October, and garlic from July to February.
Instructions
In a large shallow casserole, combine yogurt, garlic, ginger and tandoori Add chicken, turning to coat completely. Let sit for 30 minutes or up to one day (covered in the refrigerator).
Transfer the chicken pieces to a foil-lined rimmed baking sheet. Roast in a 425° F (220° C) oven until cooked through.
Rinse rice. Place rice, water and salt in a large sauce pan with tight fitting lid. Bring to a boil over medium-high heat. Cover and reduce heat to Cook for 15-20 minutes. Liquid should be absorbed. Remove from heat; let stand for 5 minutes.
In small bowl, whisk together, yogurt, cucumber, mint, cilantro and salt to taste.
Serve chicken with sauce and rice.
Teriyaki Chicken & Edamame Rice Bowl
Teriyaki Chicken & Edamame Rice Bowl
Rice bowls, which are very popular items at restaurants, are now easy to create at home. Edamame is a nutritionally dense plant- based protein that is a natural inclusion in this Asian-inspired recipe. It’s readily available at your local grocer.
Ingredients
1½ lbs. (750 g) boneless, skinless, chicken breast* cut into 1 inch pieces
1 tsp (5 g) baking soda
1 large clove garlic minced*
2 tbsp (30 mL) vegetable oil
1½ cups (375 mL) frozen, shelled edamame, thawed
1 cup (250 mL) red bell pepper*, diced
½ cup (125 mL) teriyaki sauce
3 cups (750 mL) cooked, medium white rice
½ cup (125 mL) chopped, fresh cilantro leaves
*Look for chicken from Ontario at the grocery store all year-round, red peppers from July to October, and garlic from July to February.
Instructions
Cut chicken into 1 inch cubes and place in a mixing bowl with 1 tsp baking soda and minced garlic, mix well and set aside for 10 minutes.
Heat oil in large skillet or wok over medium-high heat. Add chicken and cook, stirring occasionally, until lightly brown and cooked through.
Stir in edamame, red pepper and teriyaki sauce. Simmer stirring constantly, for 30 seconds.
To serve: Place cooked rice in bowl, top with teriyaki chicken mixture – garnish with chopped fresh cilantro.
Turkey Meatloaf
Turkey Meatloaf
This easy to make weekday meatloaf recipe lets you enjoy the great taste of turkey and dressing all year round. Ground turkey is naturally lean, making this a lighter and deliciously moist version of a comfort food favourite.
Ingredients
2 cups (500 mL) stale bread ½ inch cubes (preferably baguette)
1 cup (250 mL) 2% milk
2 lb (1 kg) ground turkey*
1 tbsp (15 mL) fresh thyme finely chopped
1 tbsp (15 mL) fresh rosemary finely chopped
1 tbsp (15 mL) fresh sage finely chopped
3 tbsp (45 mL) fresh parsley finely chopped
1 clove garlic*, minced
1 large egg, lightly beaten
½ cup (125 mL) sweet onion*, finely chopped
½ cup (125 mL) celery*, finely chopped
1 tbsp (15 mL) dry sherry
1 tsp (5 mL) salt, ground
½ tsp (3 mL) pepper, fresh ground
Garnishes: fresh chopped cilantro or parsley
*Look for ground turkey and onions from Ontario at the grocery store all year-round, celery from July to February, and garlic from July to February.
Instructions
Preheat the oven to 325° F (160 C).
In a medium size mixing bowl combine bread cubes and milk and set aside till all milk is absorbed.
In a large mixing bowl combine turkey meat, thyme, rosemary, sage, parsley, garlic, egg, onion, celery, sherry, salt and pepper. Stir until very well combined. Add moistened bread cubes to the turkey mixture and combine well. Set aside.
Grease or line with parchment paper, 4 individual (3 ½ X 6 inch) loaf pans. Divide meat mixture into 4 equal portions and fill the loaf pans.
Place loaf pans on a baking sheet and place on the bottom rack in oven for 1 hour.
Let stand for 10 minutes before serving. Serve with brown rice and a salad for a calorie-wise meal. Garnish with chopped fresh cilantro or parsley, if desired.
Tip: If individual loaf pans are not available, grease or line with parchment paper a (9 x 13) baking pan. Bake for 60 minutes or cooked to an internal 160 degrees held for 1 minute.
Turkey, Rice & Black Bean Burrito Salad Bowl
Turkey, Rice & Black Bean Burrito Salad Bowl
This Mexican-inspired version of this fast food favourite, created as a salad bowl, provides the same combination of flavours and makes it a great gluten-free, calorie-wise option.
Ingredients
½ lb. (250 g) ground turkey
1 cup (250 mL) minced onion
1 tsp (5 mL) chili powder
½ tsp (2 mL) ground cumin
1 19oz can (540 mL) black beans, rinsed well and drained
1 1/3 cups (375 mL) store bought prepared salsa (mild or hot if preferred)
1 cup (250 mL) frozen corn kernels
3 cups (750 mL) cooked white medium or long grain white rice
3 cups (750 mL) chopped romaine or iceberg lettuce
1 cup (250 mL) shredded cheddar cheese
1 cup (250 mL) guacamole (store bought prepared)
Garnishes: chopped fresh cilantro and a dollop of yogurt/sour cream (optional)
*Look for ground turkey, onions, and cheese from Ontario at the grocery store all year-round and lettuce from June to October.
Instructions
In a large skillet, cook ground turkey over medium-high heat until no pink remains, about 10 Drain any fat and return meat to skillet. Add onion, chili powder and cumin. Cook, stirring often, until onions are slightly softened for about 5 minutes. Stir in beans and salsa. Cook until heated through, about 5 minutes. Stir in corn (do not need to thaw) and rice until well combined.
To serve: Place ½ cup (125 mL) of shredded lettuce in bowl, top with 1/3 cup (75 mL) turkey, rice and black bean mixture, 1 tbsp (15 mL) shredded cheddar cheese and 1 tbsp (15 mL) Place a dollop of sour cream/yogurt on top and sprinkle with chopped cilantro if desired.
