15 ml (1 tbsp) fresh rosemary (adventurer version of honeyed chicken breasts and carrots)
30 ml (2 tbsp) fresh basil (adventurer version of pita pizzas)
2 large carrots (2 cups/500 ml)
450g (1 lb) baby potatoes
1 lb (4 cups) broccoli
1 red pepper
4 green onions
The juice of half a lemon
2 small apples
Dry products section:
30 ml (2 tbsp) smoked paprika
200 ml olive oil
45 ml (3 tbsp) honey
15 ml (1 tbsp) Italian spices or herbs from Provence
1 box of 540 ml of lentils
375 ml (1½ cups) mild or hot salsa to taste
125 ml (½ cup) sun-dried tomato pesto
1 can of 540 ml black beans
375 ml (1½ cups) couscous
250 ml (1 cup) dried cranberries
15 ml (1 tbsp) vegetable spices
250 ml (1 cup) chopped walnuts (adventurer version of chicken and broccoli couscous)
375 ml (1½ cups) crunchy peanut butter (or 375 ml (1½ cups) soy butter for the adventurous version of chocolate energy balls)
625 ml (2½ cups) rolled oats
60 ml (¼ cup) ground chia seeds
30 ml (2 tbsp) ground flax seeds
375 ml (1 ½ cups) all-purpose flour
2.5 ml (½ tsp) ground nutmeg
2.5 ml (½ tsp) baking powder
45 ml (3 tbsp) cocoa powder
83 ml (1/3 cup) maple syrup
125 ml (½ cup) dark chocolate chips
250 ml (1 cup) unsweetened applesauce
125 ml (½ cup) lightly packed brown sugar
60 ml (¼ cup) canola oil
5 ml (1 tsp) cardamom (adventurer version of apple chewy bars)
125 ml (½ cup) raisins (adventurer version of apple chewy bars)
Bakery section:
4 large pita breads
Cheese section:
1 container of 200g of mini bocconcini
Butchery section:
900g chicken breasts
Dairy products section:
500 ml (2 cups) grated mozzarella cheese
125 ml (½ cup) sour cream (adventurer version of gratin casseroles)
15 ml (1 tbsp) butter
1 egg
3h
1h30
4 portions
Se congèle
Preheat oven to 400F.
In an ovenproof skillet, heat 30 ml (2 tbsp) of olive oil and brown the 900g of chicken breasts on both sides for 2 minutes. Add 30 ml (2 tbsp) of smoked paprika, salt and pepper to taste. Cover and place in the oven for 40 minutes or until the breasts are cooked. Reserve half of the chicken to serve with the honeyed carrot cubes and the other half for the chicken couscous recipe.
Peel 2 large carrots (about 2 cups/500 ml) and cut into ½ cm x ½ cm cubes.
Place in a bowl, add 45 ml (3 tbsp) olive oil, 45 ml (3 tbsp) honey, salt and pepper to taste. Mix well. This is when the adventurous can add 15 ml (1 tbsp) chopped fresh rosemary to the carrots. Place on a baking sheet lined with parchment paper. Bake for 45 minutes or until the carrot cubes are tender. Serve with half of the chicken breasts.
Butter a rectangular baking dish.
In a bowl, mix 375 ml (1½ cups) flour, 250 ml (1 cup) rolled oats, 30 ml (2 tbsp) ground flaxseed, 2.5 ml (½ tsp) nutmeg, 2.5 ml (½ tsp) baking powder and a pinch of salt. Set aside.
Peel 2 small apples and cut into ½ cm x ½ cm cubes. Place in a large bowl and add 250 mL (1 cup) applesauce, 125 mL (½ cup) lightly packed brown sugar, 1 egg and 60 mL (¼ cup) canola oil. Mix well.
Add the wet ingredients to the dry ingredients and mix well. This is where the adventurous can add 5 ml (1 tsp) of cardamom and 125 ml (½ cup) of raisins to the mixture.
Place in the buttered rectangular mold and bake for 20 minutes or until a toothpick inserted in the center of the mixture comes out clean.
Cut 450g (1 lb) baby potatoes into quarters. Place in a large bowl.
Cut 1 L (4 cups) broccoli into small florets. Place 500 ml (2 cups) broccoli in the bowl with the potatoes and reserve the other 2 cups for the couscous recipe.
Chop a red pepper and place in the same bowl.
Add 45 ml (3 tbsp) olive oil and 15 ml (1 tbsp) Italian spices (or herbes de Provence). Salt and pepper to taste. Mix well and place in casserole dishes or a large rectangular baking dish. Bake for 30 minutes or until potatoes are tender.
Drain 1 can of 540 ml lentils and set aside.
Remove the casseroles (or rectangular mold) from the oven, add the rinsed lentils and 375 ml (1½ cups) of salsa. Cover with 500 ml (2 cups) of grated cheese and continue baking for 10 minutes.
For the adventurous, serve the casseroles with 125 ml (½ cup) of sour cream when serving.
In a saucepan, bring 500 ml (2 cups) of water to a boil. Remove from heat, add 375 ml (1½ cups) of couscous, cover and let stand for 3 minutes. Fluff with a fork and place in a large bowl.
Squeeze the juice of half a lemon and set aside.
Cut half of the cooked chicken into 1cm x 1cm cubes and place in the bowl of couscous.
Chop 4 green onions. Place 2 green onions in the bowl of couscous and reserve the other 2 green onions for the pita pizza recipe.
Add 500 ml (2 cups) broccoli cut into small florets, 250 ml (1 cup) dried cranberries, 45 ml (3 tbsp) olive oil, juice of half a lemon, 15 ml (1 tbsp) vegetable spices, salt and pepper to taste. Mix well, serve hot or cold. It is at this stage that adventurers can add 250 ml (1 cup) chopped walnuts.
Place the 4 large pita breads on a non-stick baking sheet or one lined with parchment paper.
Drain the container of bocconcini and the can of black beans. Set aside.
Spread 125 ml (½ cup) of pesto on the pitas.
Add the rinsed black beans, 2 chopped green onions and the mini bocconcini.
Bake for 15 minutes or until bocconcini are melted.
Drizzle with 30 ml (2 tbsp) olive oil, salt and pepper to taste.
When serving, adventurers can add 30 ml (2 tbsp) of fresh basil.
In a food processor, grind 375 ml (1½ cups) of oatmeal into a powder.
Add 375 ml (1½ cups) crunchy peanut butter (or for the adventurous, 375 ml (1½ cups) soy butter), 60 ml (¼ cup) ground chia seeds, 45 ml (3 tbsp) cocoa powder and 83 ml (1/3 cup) maple syrup.
Mix until a ball of dough forms with the texture of cookie dough. Adjust the texture with water if it is too dry or with oatmeal if the mixture is too wet.
Place in a bowl and stir in 125 ml (½ cup) of chocolate chips.
Shape into small balls about the size of a tablespoon. Store in the fridge.
1 cutting board
1 chef's knife
1 paring knife
Measuring spoons
Measuring cups
Mixing bowls
1 food processor
1 wooden spoon
1 large ovenproof non-stick skillet with lid
1 medium cauldron
2 large baking sheets
1 rectangular mold
4 gratin dishes (or 1 rectangular mold)
Empty containers (storage or freezing)
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