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Place the rack in position B and preheat toaster oven to 350ºF (180ºC).
Spray a 7 x 11-inch (17.5 x 27.5 cm) baking dish with cooking spray, or
rub with olive oil.
In a medium nonstick skillet, heat half the olive oil over medium heat. Add
the shredded zucchini and cook until lightly browned, tender and no longer
watery, about 8 to 10 minutes. Stir in one quarter of the green onions and
half the chopped parsley/cilantro. Remove and reserve. Heat remaining oil
in the pan over medium heat. Add a third of the remaining green onions,
the remaining chopped parsley, drained white beans and salt to the pan.
Cook for 2 to 3 minutes. Use the back of a wooden spoon or a potato
masher to mash the beans (the beans should be just partially mashed), and
cook until heated through, about 3 to 4 minutes. Transfer to a bowl and let
cool. Place the shredded chicken in a medium bowl. Stir in the chopped
tomato, chopped jalapeño, lime juice, half the cheese and half of the
remaining green onions.
Spread one quarter of the bean mixture in a line just below the centre of
each tortilla. Top each with one quarter of the cooled zucchini and one
quarter of the chicken mixture. Sprinkle each with 2 tablespoons (30 ml) of
the remaining cheese. Roll the burritos and place them seam side down in
the prepared baking dish. Cover with a sheet of foil that has been sprayed
with cooking spray; bake for 15 minutes. Remove the foil and sprinkle
evenly with the remaining cheese and chopped green onions. Continue to
bake until the cheese is melted, about 12 to 15 minutes longer. Serve with
guacamole, salsa and sour cream for garnish.
Nutritional information per burrito:
Calories 529 (31% from fat) • carb. 38g • pro. 55g • fat 19g • sat. fat 2g
• chol. 114mg • sod. 997mg • calc. 513mg • fiber 6g
Oven Roasted BBQ Baby Back Ribs
Makes 2 to 4 servings
cooking spray
2 racks pork baby back ribs, about 8 ribs each
(1
3
⁄4 to 2 pounds [795 g to 1 kg] total)
1
⁄2 teaspoon (2 ml) kosher salt
1
⁄2 teaspoon (2 ml) dried minced onion
1
⁄2 teaspoon (2 ml) thyme
1
⁄4 teaspoon (1 ml) granulated garlic
1
⁄
4 teaspoon (1 ml) paprika
1
⁄4 teaspoon (1 ml) freshly ground black pepper
barbecue sauce, homemade or purchased
Place the rack in position A and preheat toaster oven to 375°F (190ºC).
Place roasting rack in baking pan. Lightly coat with cooking spray. Remove
“paper” skin from underside of ribs. Combine salt, minced onion, thyme,
garlic, paprika, and black pepper. Rub evenly over both sides of each rack
of ribs. Arrange ribs on prepared roasting rack. Cover loosely with foil and
bake for 50 to 60 minutes.
Remove ribs from oven. Increase oven temperature to 450°F (235ºC). Turn
ribs over and brush with half the BBQ sauce. Roast for 12 to 15 minutes.
Turn, coat top of ribs with sauce and roast for an additional 12 to 15
minutes. Remove from oven and let rest for 10 minutes. Cut into individual
ribs and serve. You can heat additional sauce to serve with ribs.
Nutritional information per serving, without barbecue sauce:
Calories 549 (71% from fat) • carb. 1g • pro. 39g • fat 42g • sat. fat 15g
• chol.156mg • sod. 299mg •calc. 66mg • fiber 0g
Asian 5-Spice Pork Tenderloin
Makes 4 to 6 servings
2tablespoons (30 ml) light soy sauce
2tablespoons (30 ml) brown sugar
1 tablespoon (15 ml) hoisin sauce
1tablespoon (15 ml) dry sherry or mirin
1tablespoon (15 ml) minced fresh ginger
1 tablespoon (15 ml) minced green onion
2teaspoons (10 ml) Asian toasted sesame oil*
1-2 cloves garlic, peeled and minced
1
⁄2 teaspoon (2 ml) 5-spice powder*
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