If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don’t forget a spoon to scoop up the delightful sauce.
4 boneless, skinless chicken breasts (680 g)
3 tsp (15 ml) Dijon mustard
3 tsp (15 ml) extra-virgin olive oil
3 tsp (15 ml) red wine vinegar
2 bunches asparagus, woody ends trimmed and cut into 5 cm pieces
2 cups (500 ml) grape tomatoes, halved
3 red capsicum, sliced thinly
2 tsp (10 ml) fresh thyme
Salt and pepper, to taste
Preheat oven to 200 C.
Rinse chicken breasts; pat dry with paper towel and place on 4 pieces of baking paper. In small bowl, whisk together mustard, olive oil and red wine vinegar. Spread mustard mixture over chicken breasts.
Toss asparagus, tomatoes and capsicum with thyme, salt and pepper. Place vegetables on top of chicken breasts and fold paper. Cook on baking sheet for 25 minutes and let rest 5 minutes before opening.
Each serving contains: 1637 kilojoules; 42 g protein; 20 g total fat (5 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 209 mg salt
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.