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Spicy Red Lentil and Havarti Soup

Spicy Red Lentil and Havarti Soup
Spicy Red Lentil and Havarti Soup

A bold and comforting red lentil soup simmered with warming spices and milk for a creamy finish, topped with melty Havarti cheese for extra richness and flavour.

Preparation time 20 minutes
Cooking time 30 – 40 minutes
Yield 6 servings

Nutritional information

  • Energy

    324 Calories

  • Protein

    18 g

  • Carbohydrate

    35 g

  • Fat

    13 g

  • Fibre

    5.3 g

  • Sodium

    488 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    29 % / 377 mg

  • Vitamin A

    59 %

  • Folate

    39 %

  • Phosphorus

    30 %

  • Pantothenic acid

    27 %

  • *percentage of daily value

Ingredients

    • 1 1/2 tbsp (25 mL) butter
    • 2 tsp (10 mL) curry powder
    • 1 onion chopped
    • 2 cups (500 mL) diced carrots
    • 1 cup (250 mL) celery
    • 1 cup (250 mL) diced peeled potatoes
    • 3/4 cup (180 mL) dried lentils red or orange, rinsed
    • 1 cup (250 mL) chicken broth
    • 3 cups (750 mL) milk
    • 5 oz (150 g) jalapeño-flavoured Havarti cubed
    • 2 tbsp (30 mL) chopped fresh coriander

Preparation

  1. In a large pot, melt butter over medium-high heat. Sauté curry, carrots, potatoes, celery and onions, until onions are softened.
  2. Add lentils, broth, milk. Bring to a boil, stirring occasionally. Reduce heat to low and simmer covered until lentils are soft, 30-40 minutes.
  3. Purée soup in blender until smooth. Adjust seasoning. Serve garnished with the Havarti and coriander.

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Spinach and Shrimp Risotto

Spinach and Shrimp Risotto
Spinach and Shrimp Risotto

A creamy spinach and shrimp risotto made with milk for a rich, velvety texture, featuring tender shrimp and vibrant spinach in every comforting bite.

Preparation time 20 minutes
Cooking time 30 minutes
Yield 4 servings

Nutritional information

  • Energy

    374 Calories

  • Protein

    23 g

  • Carbohydrate

    56 g

  • Fat

    6 g

  • Fibre

    3.2 g

  • Sodium

    711 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    20 % / 263 mg

  • Vitamin B12

    77 %

  • Selenium

    74 %

  • Phosphorus

    37 %

  • Vitamin A

    35 %

  • *percentage of daily value

Ingredients

    • 2 tsp (10 mL) butter
    • 4 cloves garlic minced
    • 1 chopped onion
    • 1 cup (250 mL) Arborio rice
    • 2 cups (500 mL) no-salt-added chicken broth
    • 2 cups (500 mL) milk (divided)
    • 1/4 tsp pepper
    • A pinch of salt
    • 12 oz (375 g) medium raw shrimp peeled, deveined
    • 1/2 pkg (142 g) baby spinach
    • 2 tbsp (30 mL) lemon juice
    • 2 tbsp (30 mL) chopped fresh dill or basil

Preparation

  1. In pot, melt butter over medium heat. Sauté garlic and onion until soft. Add rice; sauté for 1 minute. Stir in broth, 1½ cups milk, salt and pepper; bring almost to boil, stirring.
  2. Cover, reduce heat to low, simmer, stirring twice, until rice is almost tender, 20 minutes. Stir in shrimp; cover, simmer for 5 minutes. Stir in remaining milk, then spinach, lemon juice and dill.

For more great recipes, visit Dairy Farmers of Canada

Quinoa Greek Salad

Quinoa Greek Salad
Quinoa Greek Salad

A fresh quinoa Greek salad featuring crisp vegetables and tangy feta, with quinoa gently cooked in milk for an extra creamy, flavourful twist.

Preparation time 20 minutes
Cooking time 30 minutes
Yield 4 servings
Recipe created by Josée Robitaille

Nutritional information

  • Energy

    399 Calories

  • Protein

    19 g

  • Carbohydrate

    53 g

  • Fat

    13 g

  • Fibre

    8.5 g

  • Sodium

    608 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    27 % / 352 mg

  • Vitamin C

    113 %

  • Vitamin B12

    42 %

  • Phosphorus

    40 %

  • Folate

    35 %

  • *percentage of daily value

Ingredients

  • 1 cup (250 mL) milk

    1/2 cup (125 mL) water

    3/4 tsp (3 mL) dried oregano

    1/4 tsp (1 mL) salt

    1/4 tsp (1 mL) pepper

    1 cup (250 mL) quinoa, rinsed

    Zest of one lemon

    2 tbsp (30 mL) lemon juice

    2 tomatoes, chopped

    1 sweet yellow pepper, chopped

    1 English cucumber, chopped

    1/2 cup (125 mL) red onion, diced

    1 cup (250 mL) canned red beans, drained and rinsed

    1 cup (250 mL) Canadian Feta cheese, diced

Preparation

  1. In a deep saucepan, combine milk, water, oregano, salt and pepper. Bring to a boil over medium heat. Stir in quinoa. Reduce heat to low, cover and simmer for 20 minutes.
  2. Let stand covered 5 minutes. Transfer to a bowl. Stir in lemon zest with fork; let cool.
  3. Stir in remaining ingredients.
  4. Serve or refrigerate up to 1 day.

For more great recipes, visit Dairy Farmers of Canada

Quick Moroccan-Spiced Chicken

Quick Moroccan-Spiced Chicken
Quick Moroccan-Spiced Chicken

Tender chicken simmered with warm Moroccan spices and finished with milk for a subtly creamy, flavourful dish that comes together in no time.

Preparation time 15 minutes
Cooking time 20 minutes
Yield 4 servings

Nutritional information

  • Energy

    339 Calories

  • Protein

    32 g

  • Carbohydrate

    36 g

  • Fat

    8 g

  • Fibre

    4.2 g

  • Sodium

    174 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    18 % / 232 mg

  • Vitamin B6

    66 %

  • Selenium

    55 %

  • Pantothenic Acid

    50 %

  • Vitamin C

    42 %

  • *percentage of daily value

Ingredients

    • 2 tsp (10 mL) butter
    • 1 chopped onion
    • 1 tsp (5 mL) paprika
    • 1 tsp (5 mL) ground cumin
    • 1 tsp (5 mL) dried mint
    • 1/4 tsp (1 mL) ground cinnamon
    • Salt and pepper to taste
    • 1 lb (450 g) chicken breast cut into strips
    • 1/3 cup (80 mL) chopped dried apricots and/or raisins
    • 2 cups (500 mL) Milk
    • 2 tbsp (30 mL) cornstarch
    • 2 oranges peeled and chopped

Preparation

  1. In a large non-stick skillet, melt butter over medium-high heat. Sauté onion, paprika, cumin, mint, cinnamon, salt and pepper until onion is softened. Add chicken; sauté for 3 minutes. Add dried fruit.
  2. Whisk a small amount of milk into cornstarch until smooth; whisk in remaining milk. Stir into skillet. Simmer, stirring, until chicken is no longer pink inside, 4-5 minutes. Top with oranges.

For more great recipes, visit Dairy Farmers of Canada

Barbequed Curried Chicken Burgers with Yogurt Sauce

Barbequed Curried Chicken Burgers with Yogurt Sauce
Barbequed Curried Chicken Burgers with Yogurt Sauce

Juicy barbequed curried chicken burgers topped with a cool, creamy yogurt sauce made with Greek yogurt for a perfectly balanced bite.

Preparation time 15 minutes
Cooking time 12-15 minutes
Yield 4 servings

Nutritional information

  • Energy

    245 Calories

  • Protein

    24 g

  • Carbohydrate

    14 g

  • Fat

    11 g

  • Fibre

    0.8 g

  • Sodium

    163 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    13 % / 169 mg

  • Vitamin B12

    53 %

  • Vitamin B6

    38 %

  • Riboflavin

    34 %

  • Phosphorus

    30 %

  • *percentage of daily value

Ingredients

  • Yogurt Sauce

    • 1 clove garlic finely chopped
    • 1/4 tsp (1 mL) fresh ginger grated
    • 1 1/2 tbsp (22 mL) maple syrup
    • Juice and finely grated zest of one lime
    • 1 1/4 cup (310 mL) plain Greek yogurt

  • Chicken Burgers

    • 1 lb (450 g) ground chicken
    • 1 French shallot or green onion chopped
    • 1 clove garlic finely chopped
    • 1/2 tsp (2.5 mL) ground turmeric
    • 2 tbsp (30 mL) curry powder
    • 1/4 cup (60 mL) fresh coriander (cilantro) chopped
    • A small drizzle of olive oil

Preparation

  1. Sauce: Stir all sauce ingredients together in a bowl. Adjust seasoning to taste and set aside.
  2. Patties: In another bowl, combine chicken with remaining ingredients. Lightly oil hands and form 4 patties. Oil patties and season surface. Barbecue 12 to 15 minutes or until chicken is cooked.

For more great recipes, visit Dairy Farmers of Canada

Hearty Fish Soup with Spinach

Hearty Fish Soup with Spinach
Hearty Fish Soup with Spinach

A comforting fish soup made rich with butter and gently finished with milk for a smooth, creamy touch.

Preparation time 35 minutes
Cooking time 25 minutes
Yield 4 servings

Nutritional information

  • Energy

    330 Calories

  • Protein

    30 g

  • Carbohydrate

    21 g

  • Fat

    14 g

  • Fibre

    2.2 g

  • Sodium

    319 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    36 % / 465 mg

  • Vitamin B12

    155 %

  • Vitamin A

    62 %

  • Selenium

    43 %

  • Folate

    42 %

  • *percentage of daily value

Ingredients

    • 2 tbsp (30 mL) butter
    • 1/2 tsp (2.5 mL) turmeric
    • 1 small leek, white part only, minced
    • 1 small fennel bulb, diced, with leaves set aside
    • 1 garlic clove, chopped
    • 2 tbsp (30 mL) flour
    • 1 cup (250 mL) sodium-reduced vegetable broth
    • 4 cups (1 L) milk
    • 1 lb (454 g) white fish, skinned and cubed
    • 10 oz (227 g) bag of fresh spinach, stems removed, and coarsely chopped
    • Salt and pepper to taste

Preparation

  1. In a saucepan, melt butter over medium heat.
  2. Add turmeric, leek, fennel bulb, garlic and cook for 8 minutes without letting mixture brown.
  3. Add salt and flour and cook 1 minute, stirring.
  4. Add broth and milk and bring to a boil. Season fish and add to soup. Simmer partially covered for 10 minutes at medium low.
  5. Add spinach and fennel leaves. Adjust seasoning and continue cooking another minute. Serve immediately.

For more great recipes, visit Dairy Farmers of Canada

Chicken and Avocado Quesadillas

Chicken and Avocado Quesadillas
Chicken and Avocado Quesadillas

Crispy chicken and avocado quesadillas filled with melted Canadian Monterey Jack cheese for a creamy, satisfying meal that’s quick and easy to make.

Preparation time 45 minutes
Cooking time 30 minutes
Yield 4 servings

Nutritional information

  • Energy

    523 Calories

  • Protein

    35 g

  • Carbohydrate

    40 g

  • Fat

    25 g

  • Fibre

    9.1 g

  • Sodium

    669 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    23 % / 304 mg

  • Selenium

    77 %

  • Folate

    61 %

  • Niacin

    57 %

  • Phosphorus

    41 %

  • *percentage of daily value

Ingredients

    • 2 tsp (10 mL) olive oil
    • 1 tsp (5 mL) chili powder
    • 1 onion minced
    • 2 cups (500 mL) shredded cooked chicken
    • 3 Italian tomatoes diced
    • A dash of hot sauce
    • 8 6-inches (15 cm) whole grain tortillas
    • 1 ripe avocado pitted and pureed
    • 1 cup (250 mL) Canadian Monterey Jack Cheese shredded
    • Salsa (optional)
    • Fresh coriander (optional)

Preparation

  1. In a skillet, heat oil at medium-high. Add chili powder and onion, cooking about 8 minutes. Add chicken, tomatoes, and hot sauce and continue cooking for 2 minutes.
  2. Divide chicken mixture in center of four tortillas, top with avocado and Monterey Jack cheese. Place another tortilla on top and press lightly.
  3. In a non-stick pan, cook each quesadilla over medium heat 4 to 5 minutes a side. Top with salsa and fresh coriander if desired. Enjoy with a salad on the side.

For more great recipes, visit Dairy Farmers of Canada

Squash and Feta Penne Rigate

Squash and Feta Penne Rigate
Squash and Feta Penne Rigate

A comforting penne rigate tossed with tender roasted squash and tangy feta, creating a simple, flavourful dish that’s perfect for an easy weeknight meal.

Preparation time 25 minutes
Cooking time 15 minutes
Yield 6 servings

Nutritional information

  • Energy

    410 Calories

  • Protein

    15 g

  • Carbohydrate

    67 g

  • Fat

    9 g

  • Fibre

    4.8 g

  • Sodium

    270 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    14 % / 187 mg

  • Selenium

    104 %

  • Folate

    103 %

  • Thiamin

    62 %

  • Vitamin C

    48 %

  • *percentage of daily value

Ingredients

    • 2 cups (500 mL) butternut squash in ¾” cubes
    • 2 cups (500 mL) halved cherry tomatoes
    • 8 large sage leaves chopped
    • 1 tbsp (15 mL) olive oil
    • 2 medium-size zucchinis in ¾” cubes
    • 1 lb (454 g) penne rigate or other short pasta
    • 5 oz (150 g) Feta crumbled
    • 1 garlic clove minced
    • 1/3 cup (80 mL) chopped fresh basil
    • Salt and pepper to taste

Preparation

  1. Preheat oven to 375°F (190°C). In a bowl, mix together squash, tomatoes, sage, 2 tsp (10 mL) olive oil. Season to taste. Cook on a baking sheet in the oven for 15 minutes. In the same bowl, mix the zucchini 1 tsp (5 mL) olive oil and season to taste. Cook on a baking sheet in the oven for 10 minutes.
  2. Meanwhile, cook pasta according to package instructions. Set aside 1⁄3 cup (80 mL) of the cooking water. Drain cooked pasta and mix with all the other ingredients, including the reserved cooking water.

For more great recipes, visit Dairy Farmers of Canada

Quinoa, Cheddar and Apple Salad

Quinoa, Cheddar and Apple Salad
Quinoa, Cheddar and Apple Salad

A fresh and satisfying quinoa salad with crisp apples and diced Cheddar cheese, offering a perfect balance of hearty, crunchy, and savory flavors.

Preparation time 25 minutes
Cooking time 15 minutes
Yield 4 servings

Nutritional information

  • Energy

    397 Calories

  • Protein

    17 g

  • Carbohydrate

    38 g

  • Fat

    20 g

  • Fibre

    5.6 g

  • Sodium

    496 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    22 % / 283 mg

  • Magnesium

    49 %

  • Folate

    46 %

  • Phosphorus

    38 %

  • Vitamin E

    38 %

  • *percentage of daily value

Ingredients

    • 1 1/2 cups (375 mL) sodium-reduced vegetable broth
    • 1 cup (250 mL) quinoa
    • 1 tbsp (15 mL) olive oil
    • 2 tbsp (30 mL) white balsamic vinegar
    • 1 tbsp (15 mL) Dijon mustard
    • 4 oz (120 g) Cheddar cheese diced small
    • 1 apple with skin, diced small, drizzled with a little lemon juice
    • 2 stalks celery, diced small
    • 1/4 cup (60 mL) chives, chopped on the diagonal
    • 1/3 cup (80 mL) roast almonds, coarsely chopped
    • Salt and pepper to taste

Preparation

  1. Rinse quinoa in cold water. Drain. In a medium-size saucepan, add broth, stir in quinoa, cover and bring to a boil. Reduce heat to medium-low and simmer 10 minutes. Transfer quinoa into a bowl to cool.
  2. Add oil, vinegar and mustard, season to taste and mix well with quinoa. Add the Cheddar, apple, celery, and chives and mix well. Sprinkle with the chopped almonds and enjoy.

For more great recipes, visit Dairy Farmers of Canada

Chicken and Sweet Pepper Curry

Chicken and Sweet Pepper Curry
Chicken and Sweet Pepper Curry

A flavorful chicken and sweet pepper curry made creamy with plain Greek yogurt for a rich, satisfying dish with a lighter twist.

Preparation time 20 minutes
Cooking time 20 minutes
Yield 4 servings

Nutritional information

  • Energy

    282 Calories

  • Protein

    37 g

  • Carbohydrate

    11 g

  • Fat

    10 g

  • Fibre

    1.7 g

  • Sodium

    193 mg

  • Top 5 Nutrients

    (%DV*)

  • Calcium

    8 % / 109 mg

  • Selenium

    74 %

  • Vitamin C

    69 %

  • Vitamin B6

    67 %

  • Niacin

    55 %

  • *percentage of daily value

Ingredients

    • 2 tbsp (30 mL) butter
    • 1 tsp (5 mL) ground curry powder
    • 1/2 tsp (2 mL) ground turmeric
    • 4 half chicken breasts skinned, deboned and cut in 3
    • 1 garlic clove minced
    • 1 onion finely chopped
    • 1/4 cup (60 mL) sodium-reduced chicken broth
    • 1 tbsp (15 mL) tomato paste
    • 1 red and/or yellow bell pepper finely chopped
    • 1 tbsp (15 mL) cornstarch
    • 1 1/4 cups (310 mL) plain Greek yogurt
    • Salt and pepper to taste
    • Fresh coriander to taste

Preparation

  1. In large frying pan, heat butter over medium-high heat. Add curry and turmeric. Salt chicken, place in frying pan and cook 3 minutes. Turn chicken over, add garlic and onion and cook 3 minutes. Add broth and tomato paste, cover and cook over medium heat for 10 minutes.
  2. Add bell pepper and cook 3 minutes. Remove chicken. Remove a spoonful of the sauce and stir it into yogurt. Mix cornstarch with a little water. Add to sauce. Bring to a boil and remove from heat. Add yogurt. Reheat without boiling and adjust seasoning. Serve with basmati rice and fresh vegetables. Garnish with coriander if desired.

For more great recipes, visit Dairy Farmers of Canada

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