Recipes

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Recipes provided courtesy of Burnbrae Farms Ltd.

Cod and Potato Cakes

An East Coast tradition (although typically made with salt cod), these fresh patties are a tasty addition to your weeknight supper repertoire. Serve with steamed mixed veggies or salad for a nutritious supper.

Prep Time: 20 minutes

Makes: 4 servings

Ingredients

Directions

1. Stir 1/4 cup (50 mL) each of the breadcrumbs and egg together until combined; stir in the mustard powder, lemon zest, garlic, salt and pepper. Pulse the cod in the bowl of a food processor fitted with a metal blade until uniformly chopped. Add the cod, potatoes, green onions, celery and parsley to the egg mixture; mix gently until combined.
2. Divide the mixture into 6 equal portions and form into 3/4-inch (2 cm) thick patties. Place the remaining egg and breadcrumbs in separate shallow dishes; dip each patty in the egg and then coat in the breadcrumbs. (Discard any leftover egg and breadcrumbs.)
3. Heat the oil in a large, non-stick skillet set over medium-high heat. Place the patties in the skillet and cook for 3 to 4 minutes per side or until golden and fish is cooked.

Tips

• For smaller households, patties can also be frozen after assembling. Remove from the freezer the day before and cook the cold, raw patties, adding up to 1 minute longer per side.
• Serve fish cakes with a tartar sauce or make a leaner condiment by stirring 1 cup (250 mL) plain yogurt with 1 tsp (5 mL) finely grated lemon zest and 1/4 tsp (1 mL) dried dill weed.

Nutritional Information per Serving (1 patty)

Calories: 219 | Fat: 6 g | Saturated Fat: 1 g | Carbohydrates: 20 g | Fibre: 2 g | Protein: 19 g | Sodium: 520 mg

Tomatoes Stuffed with Scrambled Eggs and Smoked Salmon

Serve this elegant brunch dish with toasted bagels to reinvent this classic combination.

Prep Time: 20 minutes

Makes: 4 servings

Ingredients

Directions

1. Preheat the broiler. Slice the top off of each tomato. Hollow out each tomato, leaving a firm shell; reserve. (Discard the caps and pulp or reserve for another purpose).
2. Whisk the liquid eggs with the dill, onion, salt and pepper until well combined. Melt the margarine in a large, nonstick skillet set over medium heat. Pour the egg mixture into the skillet. Cook, without stirring, for 1 minute. Cook, stirring frequently, for 2 to 3 minutes or until the eggs are fluffy and almost set; remove from heat. Gently stir in the salmon and capers.
3. Scoop an equal portion of the egg mixture evenly into each hollowed tomato; place on a rimmed baking sheet. Sprinkle each tomato evenly with goat cheese. Broil for 2 to 3 minutes or until cheese is browned. Garnish with additional smoked salmon and dill (if using). Makes 4 servings.

Tips

• To prevent excess moisture from pooling in the tomato cups, place the hollowed tomatoes, upside-down, on a piece of paper towel to drain while preparing the scrambled eggs.
• To keep tomatoes upright while baking, trim a very thin slice off the bottoms (be sure not to cut through to the inside).

Nutritional Information per Serving

Calories: 321 | Fat: 19 g | Saturated Fat: 8 g | Cholesterol: 128 mg | Carbohydrates: 15 g | Dietary Fibre: 5 g | Protein: 25 g | Sodium: 743 mg

Tuna Vegetable Fritters

A great way to sneak in some veggies, these fritters make a great appetizer, snack, or even an entrée when served with salad and a crusty roll.

Prep Time: 30 minutes

Makes: 4 servings

Ingredients

Directions

1. Combine the tuna with the mayonnaise, garlic, salt and pepper. Add carrot, sweet potato, zucchini, green onion, corn and flour; stir to combine. In a separate bowl, whip egg whites until stiff; gently fold into the tuna mixture.
2. Heat half the oil in a large, non-stick skillet set over medium heat. In batches, drop 1/3 cup (75 mL) portions of the batter into the skillet; flatten slightly with the spatula. Cook for 4 to 5 minutes per side or until golden and set. Repeat with remaining batter, adding more oil as needed. Hold batches in a warm oven until all the fritters are cooked

Tips

• Stir 1 cup (250 mL) plain yogurt with 1 tsp (5 mL) finely grated lemon zest and 1/4 tsp (1 mL) dried dill. Serve with the fritters.
• Make smaller fritters to use for an appetizer base. Reduce cooking time as needed. Top with desired garnishes.

Nutritional Information per Serving (3 fritters)

Calories: 247 | Fat: 10 g | Saturated Fat: 1 g | Carbohydrates: 26 g | Fibre: 3 g | Protein: 15 g | Sodium: 478 mg

Stracciatella soup

This comforting, nourishing Italian soup that's thickened with beaten eggs is a refreshing alternative to chicken noodle soup.

Prep Time: 15 minutes

Makes: 4 to 6 servings

Ingredients

6 cups       home-made or sodium-reduced chicken broth                 1.5 L
1 carton     Naturegg™ Omega Pro™ Liquid Eggs, well shaken      250 g
1/4 cup      grated Parmesan cheese                                               50 mL
2 tbsp        chopped parsley leaves                                                 30 mL
1 tbsp        each all-purpose flour and lemon juice                           15 mL
2                cloves garlic, minced                                                       2
1/2 tsp       each freshly ground nutmeg and pepper                        2 mL 

Directions

1. Bring the broth to a boil in a large saucepan. Stir the liquid eggs with the Parmesan cheese, parsley, flour, garlic, nutmeg and pepper until combined but not frothy. Reserve.
2. Reduce the heat under the broth to low. Slowly pour the egg mixture into the soup, stirring once or twice. Remove the saucepan from the heat. Cover and let stand for 5 minutes. Taste and adjust seasonings.

Tips

• Make an Asian-style soup by substituting green onion for the Parmesan cheese and by using sesame oil for the nutmeg. Add 1 tbsp (15 mL) minced ginger with the eggs.
• Stir in 4 cups (1 L) of baby spinach leaves just before adding the egg mixture.
• Try serving this soup with torn pieces of day old crusty bread instead of crackers for an authentically rustic Italian meal.
• Stir in a bit of hot sauce for a spicy twist.
• To reduce sodium even further, substitute water for up to 2 cups (500 mL) of the chicken broth.

Nutritional Information per Serving*

Calories: 116 | Fat: 5 g | Saturated Fat: 2 g | Cholesterol: 56 mg | Carbohydrates: 4 g | Dietary Fibre: 0 g | Protein: 13 g | Sodium: 756 mg

(*1/4 recipe or 1 3/4 cup/425 mL soup)

Whole-wheat cottage cheese breakfast muffins

Coffee shop muffins are typically high in fat and calories, so skip the drive thru and make your own grab-and-go breakfast. These muffins are made with the goodness of whole-wheat flour to boost fibre. The addition of cottage cheese and Egg Creations also provide protein to keep you satisfied throughout the morning.

Prep Time: 10 minutes                                   Makes: 12 muffins
Bake Time: 20 minutes

Ingredients

2 cups (500 mL)       whole-wheat flour
3/4 cup (175 mL)      lightly packed brown sugar
1 tsp (5 mL)             baking powder
1/2 tsp (2 mL)          baking soda
Pinch                       salt
1 cup (250 mL)        2% cottage cheese
1/2 cup (125 mL)     Egg Creations™ Original, well shaken
1/4 cup (50 mL)       each 2% milk and canola oil
1 tbsp (15 mL)         each finely grated lemon zest and lemon juice
1 tsp (5 mL)            vanilla extract
1 cup (250 mL)        fresh or frozen cranberries or blueberries
1/4 cup (50 mL)       sliced almonds (optional)

Directions

1. Preheat the oven to 375*F (190*C). Line a 12-cup muffin pan with paper liners. Stir the flour with the sugar, baking powder, baking soda and salt. Whisk the cottage cheese with the eggs, milk, oil, lemon zest, lemon juice and vanilla in a separate bowl.
2. Make a well in the dry ingredients; pour in the wet ingredients and stir just until combined (do not over mix). Fold in the cranberries. Divide the batter evenly between the muffin cups. Sprinkle the tops with almonds (if using).
3. Bake for 20 minutes or until golden and a toothpick inserted into the centre of a muffin comes out clean; cool slightly. Serve warm or at room temperature. Makes 12 muffins.

Tips

• Transfer muffins not eaten within a day to an airtight container and freeze. Microwave on High for 45 seconds to thaw.

Nutritional Information per Serving (1 muffin)

Calories: 171 | Fat: 5 g | Saturated Fat: 1 g | Carbohydrates: 26 g | Fibre: 3 g | Protein: 7 g | Sodium: 173 mg | Potassium*: 162 mg

*Some ingredients used in the analysis (baking powder and baking soda) do not provide potassium information, so the potassium mg per serving may be undervalued.