Is cooking a hassle? Busy nights? Learn to make nutritious meals that take 30 minutes or less. These recipes feature simple, tasty meals to fuel your body while keeping blood sugars at bay.
Shakshuka with Feta
Adapted from: https://cooking.nytimes.com/recipes/1014721-shakshuka-with-feta
Prep Time: 5 mins Servings: 4 to 6
Cook Time: 25 mins
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 large onion, halved and thinly sliced
- 1 large red bell pepper, seeded and thinly sliced
- 3 garlic cloves, thinly sliced
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- ? teaspoon ground cayenne, or to taste
- 1 (28-ounce) can whole plum tomatoes with their juices, coarsely chopped
- ¾ teaspoon kosher salt, plus more as needed
- ¼ teaspoon black pepper, plus more as needed
- 5 ounces feta, crumbled (about 1¼ cups)
- 6 large eggs
Optional ingredients for serving: toast, chopped cilantro, hot sauce
Preparation
- Heat oven to 375 degrees
- Heat oil in a large skillet over medium-low
- Add onion and bell pepper
- Cook until very soft, about 10 minutes
- Add garlic and cook until tender, 1 to 2 minutes
- stir in cumin, paprika and cayenne, and cook 1 minute
- Pour in tomatoes and season with ¾ teaspoon salt and ¼ teaspoon pepper
- Simmer until tomatoes have thickened, about 5-10 minutes
- Taste and add more salt and pepper if needed
- Stir in crumbled feta
- Gently crack eggs into skillet over tomatoes
- Season eggs with salt and pepper
- Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes
- Sprinkle with cilantro and serve with hot sauce
Lentil Potato Soup
Adapted from: https://comfortablefood.com/delicious-lentil-soup/
Prep Time: 15 minutes Servings: 6
Cook Time: 30 minutes
Ingredients
- 2 large yellow potatoes peeled and diced
- 2 medium carrots peeled and diced
- 2 stalks celery thinly sliced
- 4 cloves garlic finely chopped
- 1 onion finely chopped
- 2 tablespoon olive oil
- 2 cups green or brown lentils rinsed and drained
- 8 cups chicken stock or vegetable stock (low sodium)
- 1 cup fresh parsley
- 1 tsp each: pepper, dried oregano
- ½ tsp salt
Preparation
- In a large soup pot, melt the butter over medium heat then add the potatoes, carrots, celery, garlic and onion and cook until softened, about 5 – 6 minutes.
- Add the lentils and broth, generously salt and pepper, then simmer, stirring occasionally, for about 45 minutes – or until the vegetables have softened and the soup has thickened.
- Option to add dried parsley, basil, or Italian seasoning for extra flavour!
Head to your local market or grocery store find a variety of other nutritious seasonal foods this Winter. If you’re close by, purchase local seasonal produce from the CHCN’s discounted market Thursday’s at 1:00 pm or join us to create seasonal recipes at our upcoming Diabetes Cooking Classes. Registration is required for cooking classes – call 905-885-2626 ext. 238.
