Recipes courtesy Foodland Ontario
Chicken Vegetable Fried Rice
Use cold rice as it is firmer and has less moisture than freshly cooked rice for a fried rice dish that is not mushy. Cook 1-1/2 cups (375 mL) raw rice to get 3 cups (750 mL) cooked. Swap out the chicken for pork, beef or firm tofu.
Preparation Time: 15 minutes
Cooking Time: about 16 minutes
Serves 4
1/4 cup (50 mL) oyster sauce
2 tbsp (25 mL) sodium-reduced soy sauce
4 tsp (20 mL) vegetable oil
2 Ontario Eggs, lightly beaten
8 oz (250 g) boneless skinless Ontario Chicken Breast, cut into pieces
3 cloves garlic, minced
1 Ontario Onion, chopped
1 Ontario Carrot, diced
1 Ontario Greenhouse Sweet Red Pepper, chopped
2 cups (500 mL) thinly sliced Ontario Green Cabbage
3 cups (750 mL) cold cooked long grain rice
1 cup (250 mL) frozen peas, thawed
1 Ontario Greenhouse Tomato, chopped
In small bowl, whisk together oyster and soy sauce; set aside.
In wok or large skillet, heat 2 tsp (10 mL) of the oil over medium heat. Pour in eggs and stir-fry until scrambled; transfer to plate.
Wipe out wok. Return wok to stove, increase heat to high. Add remaining oil and chicken; stir-fry for 4 to 6 minutes or until no longer pink. Transfer to plate with eggs.
Reduce heat to medium-high. Add garlic, onion and carrot; stir-fry for 2 minutes. Add red pepper and cabbage; stir-fry for 2 minutes. Add rice and peas; stir-fry for 3 minutes or until hot. Add reserved oyster sauce mixture, along with egg, chicken and tomato; toss to combine.
Nutritional Information:
1 Serving
PROTEIN: 24 grams
FAT: 9 grams
CARBOHYDRATE: 61 grams
CALORIES: 421
FIBRE: 5 grams
SODIUM: 485 mg
Apple Eggrolls with Caramel Sauce
Eggroll wrappers work well for sweet fillings, creating a crisp outer shell when baked. Serve with a scoop of vanilla icecream.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Baking Time: 20 minutes
Makes 8 eggrolls and 1/2 cup (125 mL) sauce
Sauce:
1/2 cup (125 mL) packed brown sugar
1/4 cup (50 mL) 10% half-and-half Ontario Cream
1 tbsp (15 mL) butter
Pinch salt
1/4 tsp (1 mL) vanilla
Filling:
1/4 cup (50 mL) packed brown sugar
1 tbsp (15 mL) butter
1 tsp (5 mL) grated orange rind
3/4 tsp (4 mL) Chinese five spice powder
Pinch salt
4 Ontario Apples, peeled and chopped (about 4 cups/1 L)
8 eggroll wrappers
1 tsp (5 mL) vegetable oil
1 tbsp (15 mL) icing sugar
Sauce:In small saucepan over medium heat, whisk together sugar, cream, butter and salt until mixture comes to a simmer. Reduce heat to medium-low and simmer, whisking occasionally, until slightly thickened, about 8 minutes. Stir in vanilla and set aside.
Filling:In large skillet over medium heat, combine sugar, butter, orange rind, Chinese five spice powder and salt; cook, stirring occasionally until butter melts and mixture is bubbly, about 5 minutes. Add apples and cook, stirring, until apples are tender, 8 to 10 minutes. Remove from heat; let cool 10 minutes.
Lay eggroll wrappers on work surface. Evenly spoon apple mixture down centre of each wrapper, leaving 1-inch (2.5 cm) border on two sides. Lightly brush water over edges. Pull bottom edge over filling and roll over pressing edges to seal. Place seam side down on parchment paper-lined baking sheet. Brush lightly with oil. Bake in 375°F (190°C) oven until golden and crisp, about 20 minutes. Cool slightly and sprinkle each eggroll with icing sugar and drizzle with caramel sauce. Best served immediately.
Nutritional Information:
1 Eggroll
PROTEIN: 4 grams
FAT: 4.5 grams
CARBOHYDRATE: 51 grams
CALORIES: 254
FIBRE: 2 grams
SODIUM: 180 mg
