Grilled Fish with Heirloom Tomato, Asparagus & Almond Salad

Colourful heirloom tomatoes and asparagus make a perfect accompaniment to a firm, hearty grilled fish. Make sure to use freshly squeezed lime juice; it makes a huge difference in the flavour.

1 bunch asparagus, trimmed
1 pound (500 g) heirloom tomatoes or a mixture of red and yellow tomatoes, cored and sliced into wedges
1/3 cup (80 mL) chopped almonds, roasted
1 tablespoon (15 mL) minced red onion
1 tablespoon plus 1 teaspoon (20 mL) extra-virgin olive oil, plus more for brushing steaks
2 tablespoons (30 mL) fresh lime juice
1/4 teaspoon (1 mL) salt, plus more for brushing steaks
1/4 teaspoon (1 mL) pepper, plus more for brushing steaks
4 (6-ounce) tuna, orange roughy, or other firm fillets, about 1 inch thick

Lay asparagus in a large skillet, and cover with salted water. Cover and bring to a boil, cooking 5 minutes for slender spears, 7 minutes for fat spears, or just until tender. Let cool, cut into thirds, and combine with tomatoes, almonds, onion, olive oil, lime juice, salt and pepper. Cover salad and set aside.

Preheat grill or broiler. Season fish steaks with salt and pepper, and brush with olive oil. Grill 4 to 5 minutes per side at medium-high heat, or just until fish is opaque throughout. Top grilled fish with heirloom tomato, asparagus and almond salad and serve. Makes 4 servings.

Per serving:
296 calories
10.5 g total fat
1.4 g saturated fat
6.2 g monounsaturated fat
2.1 g polyunsaturated fat
7 g carbohydrate
43 g protein
77 mg cholesterol
3 g fibre
69 mg calcium
126 mg magnesium 
236 mg sodium
296 mg potassium
4 mg vitamin E

Scallops Grilled with Prosciutto

The subtle saltiness of prosciutto, Italian dried ham, combines perfectly with these marinated grilled scallops with their brilliant orange corals to make handsome brochettes that can be served on their skewers.

12 fresh king scallops with their corals, about 335 g in total
16 thin slices Parma ham (prosciutto), about 150 g in total
Black pepper

Marinade
2 large cloves garlic
A few sprigs each of fresh basil, coriander, and parsley
1⁄2 lemon
3 tablespoons virgin olive oil

1. Rinse and dry the scallops, separate the corals from the white meat and put both into a bowl.
2. To make the marinade, peel the garlic cloves and crush them into the bowl. Rinse and dry the herbs, reserve a few sprigs of basil for a garnish, then chop the rest and add them to the scallops. Squeeze the lemon juice into the bowl, add the olive oil, stir, and leave to marinate at room temperature for 15 minutes. Preheat the grill to high.
3. When the scallops are ready, gather a slice of prosciutto into a ruffle, thread it onto a metal skewer, then thread on a scallop and a piece of coral. Repeat three times, finishing with prosciutto. Prepare three more skewers the same way.
4. Lay the skewers across the grill pan, baste them with some of the marinade, and grill for 5 minutes, turning and basting them again halfway through. They are ready when the ham is crisp and the scallops are just cooked.
5. Serve scallops grilled with prosciutto on skewers, or remove and pile onto serving plates. Spoon on the pan juices, then top with black pepper and sprigs of basil.

Scallops grilled with prosciutto variations

Try using raw jumbo shrimps or cubes of firm white fish instead of the scallops. Any sliced air-dried ham could be used as an alternative to Parma.

Preparation time: 30 minutes
Serves 4

PER SERVINGcalories 315
carbohydrate 4 g (including sugar 0.1 g)
protein 30 g
fat 20 g (saturated fat 6 g)

Good source of vitamin E.

Grilled Chicken, Aged Cheddar & Chutney Sandwich

This stuffed whole-wheat pita with grilled chicken, aged cheddar and chutney is an excellent addition to any summer picnic outing, as well as a great meal at home any time of year, hot off the panini press or out of the oven.

By Paul Finkelstein

2 whole-wheat pitas (or four slices whole-wheat bread)
2 tbsp (30 mL) grainy mustard
4 tbsp (60 mL) mango chutney
1 grilled or baked chicken breast, thinly sliced
A few slices aged cheddar
2 thin slices red onion
Small handful fresh mint leaves, minced, stems removed

Cut 1 inch off the top of each pita and place the cut-off piece inside. Mix mustard and chutney together and spread inside pitas on both sides. Follow this with sliced grilled chicken breast, aged cheddar, red onion and mint. Wrap in waxed paper and pack in a cooler.

Bison Burgers with Gorgonzola Cheese and Sun-Dried Tomatoes

Bring variety to burger night with these tasty burgers made with ground bison

By Matthew G. Kadey MSc., RD

• New twists on 10 great foods
• Our best healthy burger recipes

1 pound ground bison
2-3 ounces of gorgonzola cheese, crumbled
1/3 cup sun-dried tomatoes, drained and chopped
2 cloves garlic, chopped
1 tablespoon cumin powder
Salt and pepper to taste
Whole-grain hamburger buns

Combine cheese, tomatoes, garlic and spices in a bowl. Add bison and lightly mix the ingredients together. Form the meat into even-sized patties. Place burgers on a pre-heated grill and cook for about 4 minutes per side over medium heat or until an internal temperature of 160°F is reached. Serve on buns and try garnishing with fiery Dijon mustard.

Makes 4 to 6 patties

Indian-Style Grilled Chicken Breasts

Tandoori dishes are often the healthiest option in Indian restaurants because they are cooked without fat added. At home, a hot broiler gives a similar result. These lean Indian-style grilled chicken breasts are served with creamy low-fat raita. All that is needed to complete the meal is rice or warm bread.

4 skinless boneless chicken breast halves, about 140 g each
Sunflower oil for brushing
Lemon or lime wedges, to serve
Fresh cilantro sprigs

Yogurt Marinade
1 garlic clove, crushed
1 tablespooon minced fresh ginger
1 ½ teaspoon tomato paste
1 ½ teaspoon garam masala or curry powder
1 ½ teaspoon ground coriander 
1 ½ teaspoon ground cumin
¼ teaspoon ground turmeric
Pinch cayenne pepper, or to taste
7 tablespoons plain low-fat yogurt

Raita
1 ½ cups plain low-fat yogurt
1 cucumber, about 10 ounces, cut into quarters lengthwise and seeded
1 small tomato, seeded and finely chopped
½ teaspoon ground coriander
½ teaspoon ground cumin
Pinch cayenne pepper
Pinch salt

1. Preheat the broiler to high. To make the marinade, put garlic, ginger, tomato paste, garam masala, cilantro, cumin, turmeric, cayenne and yogurt into a bowl and whisk. If you prefer, process the ingredients in a blender or food processor. Transfer to a bowl large enough to hold all the chicken pieces.
2. Score 2 slits on each side of the chicken breasts. Place them in the marinade, turning to coat and rubbing the marinade into the slits. (If you have time, leave the chicken to marinate in the refrigerator overnight.)
3. Brush the broiler rack with oil, then place the chicken breasts on top. Broil, turning and basting with the remaining marinade, until the chicken is tender, the juices run clear when the chicken is pierced with a knife, and the marinade looks lightly charred, 12 to 15 minutes.
4. Meanwhile, make the raita. Place the yogurt in a bowl. Coarsely grate the cucumber, then squeeze to remove as much moisture as possible. Stir the cucumber, tomato, ground coriander, cumin, cayenne, and salt into the yogurt. Spoon the raita into a serving bowl.
5. Transfer the Indian-style grilled chicken breasts to a serving plate. Add lemon or lime wedges and garnish with cilantro sprigs. Serve with the raita on the side.

Plus Points

• Chicken is a low-fat source of protein and this marinade adds very little extra fat.
• Yogurt is an excellent source of protein and calcium, needed for healthy bones and teeth, and it provides useful amounts of phosphorus and vitamins B2 and B12, as well as beneficial bacteria.

Some More Ideas

• For a crisper texture on the grilled chicken, omit the yogurt from the marinade, double the other ingredients, and stir in 1 tablespoon white distilled vinegar.
• Try this Onion and Herb Raita with either version of the broiled chicken: Very finely chop 1 large sweet onion, such as Vidalia, or 7 ounces scallions. Place in a medium bowl. Stir in 4 to 6 tablespoons minced fresh mint, 2 tablespoons minced fresh cilantro, 1 seeded and minced fresh green chile, or to taste, and 1 1/2 cups plain low-fat yogurt. Heat a dry skillet over high heat. Add 2 teaspoons cumin seeds and sauté, stirring constantly, until they give off their aroma and start to jump: Immediately tip them on top of the raita.
• For Indian-style kabobs, cut the chicken into cubes before you put it in the marinade. While preheating the broiler, soak 8 bamboo skewers in water. Thread the cubes onto the skewers, alternating with chunks of zucchini and red and yellow bell pepper cubes. Broil, basting with the marinade and turning the skewers over several times, until the chicken is tender and the juices run clear, 12 to 15 minutes.
• A quick alternative to raita is to serve the chicken with a simple salad of chopped tomatoes and onions on lettuce leaves with minced cilantro sprinkled over.

Preparation time: about 15 minutes
Cooking time: 15 minutes
Serves 4

PER SERVINGcals 267
protein 37 g
fat 8 g (of which saturated fat 3 g)
carbohydrate 11 g (of which sugars 11 g)
fibre 0.8 g

Pork, Apple and Walnut Sliders

These mini pork burgers combine a blend of sweet and spicy flavours and nutritious walnuts. Top with your favourite condiments or a generous mound of chutney or onion jam.

• Our best healthy walnut recipes
• Portobello Mushroom, Goat Cheese and Walnut Sliders
• Beef Sliders Stuffed with Walnuts and Gorgonzola

1 cup (250 mL) bread crumbs
2 tsp (10 mL) dried tarragon
1 tsp (5 mL) ground allspice
1 tsp (5 mL) ground nutmeg
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) salt
1/2 tsp (2 mL) ground black pepper
1/2 tsp (2 mL) ground cloves
1/2 cup (125 mL) finely chopped onion
1/4 cup (50 mL) finely chopped dried apple
1/2 cup (125 mL) chopped walnuts 
2 cloves garlic, minced  
3 tbsp (45 mL) water
2 tbsp (30 mL) maple syrup
1 egg, lightly beaten
1 lb (500 g) ground pork
16 small dinner rolls (or two 24-inch baguettes, sliced into 8 equal portions, then sliced horizontally)

In a large bowl, combine bread crumbs, tarragon, allspice, nutmeg, cinnamon, salt, pepper and cloves. Whisk to combine.

Add onion, apple, walnuts, garlic, water, maple syrup and egg and stir until evenly combined.

Add pork and mix gently by hand until all ingredients are incorporated, without overmixing.

Divide mixture into 16 equal portions.  Form into thick patties, about 1-1/2 inches (3.8 cm) thick and 2-1/2 inches (6.3 cm) in diameter.

Grill patties on medium-high heat until cooked to preferred doneness.  Serve in small dinner rolls or between baguette slices with desired condiments.

Makes 16 servings.

Tip: Substitute pork with ground chicken, if desired.

PER SERVING (1 slider): about 206 cal, 10 g pro, 10 g fat (3 g sat. fat), 21 g carb, 2 g fibre, 34 mg chol, 339 mg sodium. %RDI: 5% calcium, 11% iron, 0% vit A, 1% vit C.

Grilled Asparagus Vinaigrette

I've paired this salad with smoked trout, but any fish will work. Brush any leftover vinaigrette on baguette slices and grill them.

By Paul Finkelstein

16 asparagus spears 
Salt and pepper to taste
1 cup (250 mL) cherry tomatoes, halved
2 hard-boiled eggs, sliced
1/4 
cup (50 mL) extra-virgin olive oil
2 tsp (10 mL) red wine vinegar
1 
large handful parsley, roughly chopped
375 
g smoked trout fillets

Preheat barbecue to medium. Snap off the tougher bottom of one asparagus spear, then line up the rest and cut them to that length. Lightly coat asparagus with a little olive oil, and season with salt and pepper. Grill until tender, about four minutes in total, turning to cook evenly. (Cut into 1/2-in. [1-cm] pieces, if desired.) In a medium bowl, gently fold together asparagus, cherry tomatoes, egg, olive oil, vinegar and half of the parsley. Adjust seasoning to taste. Place equal portions of the salad on plates and garnish with remaining parsley and chunks of smoked trout fillet.

Serves 4.

Per serving: 345 calories, 28 g protein, 24 g fat (4 g saturated fat), 5 g  carbohydrates, 2 g fibre, 169 mg cholesterol, 100 mg sodium

Portobello Mushroom, Goat Cheese and Walnut Sliders

This bite-size mushroom burger makes a tasty meat-free option at summer barbecues.

• Our best healthy walnut recipes
• Pork, Apple and Walnut Sliders
• Beef Sliders Stuffed with Walnuts and Gorgonzola

1 small onion, thinly sliced and caramelized (see directions)
2 tsp (10 mL) vegetable oil
2 tbsp (30 mL) finely chopped fresh chives
1/3 cup (75 mL) finely chopped walnuts
1/2 tsp (2 mL) salt 
1/2 tsp (2 mL) black pepper
1 4-oz (125 g) package goat cheese, room temperature 
4 portobello mushroom caps, 4 inches (10 cm) in diameter 
Olive oil 
8 small dinner rolls (or 24-inch whole grain baguette, sliced into 8 equal portions, then sliced horizontally) 
Green lettuce leaves 
1 tsp (5 mL) finely chopped fresh rosemary for garnish
Dijon or whole grain mustard

Caramelizing onions: In a heavy saucepan over medium-low heat, cook onion in vegetable oil until caramelized, about 15 to 20 minutes. Set aside.

Mix chives, walnuts, salt and pepper and place mixture on a flat surface or cutting board. Remove goat cheese from package and roll over mixture, evenly coating the cheese. Cut cheese vertically into 8 equal slices, cleaning knife after each cut. Set aside.

Remove stems from mushrooms and brush off any remaining dirt. Using a spoon, gently remove gills from underside. Brush both sides with olive oil. Grill over medium heat, gill side down, for 4 minutes. Flip and continue cooking for 4 minutes. Remove from grill, cool for 3 minutes and cut in half.

Place mushroom on bottom half of each dinner roll (or baguette). Place slice(s) of goat cheese mixture to taste on top of the mushroom. Top goat cheese with caramelized onion and a piece of lettuce. Sprinkle rosemary for garnish. Smear top half of bun with a thin layer of mustard. Serve.

Makes 8 servings.

PER SERVING: about 198 cal, 7 g pro, 11 g fat (4 g sat. fat), 19 g carb, 2 g fibre, 13 mg chol, 437 mg sodium. %RDI: 8% calcium, 11% iron, 7% vit A, 2% vit C.

Lentil and Watercress Salad with Grilled Pork

The flavours of this recipe work well with almost any protein addition; I love making it with either pork or lamb. While the recipe calls for watercress, it is sometimes hard to find; a great substitute is arugula, which will add a nice peppery bite.

By Paul Finkelstein

• Vegetable Tajine with Couscous

Vinaigrette 
2 
tsp (10 mL) honey
2 
cloves garlic, finely minced
2 
tsp (10 mL) red wine vinegar
2 
tsp (10 mL) Dijon mustard    
1/2 cup (125 mL) extra-virgin olive oil
Salt and pepper, to
 taste

Salad 
4 cups (1 L) lentils, cooked and cooled 
1/2 cup (125 mL) red onion, finely diced
2 
cups (500 mL) cherry tomatoes, sliced in halves
30 
leaves mint, thinly 
sliced
Large handful parsley, coarsely chopped
227 
g pork loin, cooked through and sliced into 1-in. (2.5-cm) pieces (for a tasty change, try using lamb loin)
2 
large handfuls watercress

To transport the salad, keep the greens separate and add them just before eating. This is great as a meal for lunch or, without the meat and with some extra greens, as a side salad.

For vinaigrette: In a small bowl, whisk together honey, garlic, red wine vinegar, Dijon mustard and olive oil. Season with salt and pepper. In a medium bowl, combine lentils, red onion and cherry tomatoes. Fold together, adding the fresh herbs gradually. Add vinaigrette (if serving immediately) and add seasoning to taste. Divide lentil salad equally among six bowls. Add pork (or lamb) and watercress. Fold together.

Serves 6

Per serving: 381 calories, 21 g protein, 20 g fat (3 g saturated fat), 32 g carbohydrates, 12 g fibre, 21 mg cholesterol, 117 mg sodium

Garlic Mashed Potatoes and Grilled Garlic Shrimp

The subtle use of garlic in mashed potatoes does not overpower shrimp.

By Felix Rubio, executive chef, Carroll O'Connor's Place

Garlic Mashed Potatoes 
3 lbs (1.5 kg) potatoes 
1 cup (250 mL) heavy cream 
4 oz (125 g) butter 
1 tsp (5 mL) fresh garlic 
Salt and pepper to taste 

Grilled Garlic Shrimp 
1.5 lbs (750 g) tiger shrimp 
3 Tbs (45 mL) extra-virgin olive oil 
1/2 cup (125 mL) mixed herbs (basil, tarragon, oregano) 
1/2 tsp (2 mL) shallots 
Salt and pepper to taste

Preheat oven to 350°F. 

Garlic Mashed Potatoes 
Peel potatoes, cut into cubes and boil in salted water until soft, then drain. Grate potatoes and put into mixing bowl and whip slowly until smooth. In medium saucepan, heat cream and butter until slightly warm. Add cream and butter to the potatoes and mix for 2 minutes. Add garlic, salt and pepper and mix for 1 minute. 

Grilled Garlic Shrimp 
Peel shrimp and sprinkle with salt and pepper. In a mixing bowl, combine herbs, garlic, shallots and shrimp. Grill for 2 minutes or until pink on each side. Bake at 350°F for 2 minutes or until brown.

Chicken Burgers with Tropical Fruit Salsa

There’s no need to give up burgers just because you’re on a heart-smart diet. These juicy chicken burgers, topped with a Caribbean-inspired tropical fruit salsa, are absolutely delicious. Complete the meal with oven-baked chips.

• Beef Sliders Stuffed with Walnuts and Gorgonzola
• Pork, Apple and Walnut Sliders

1 small pineapple
1 small mango, peeled and finely chopped
1 small red onion, finely chopped 
2 tablespoons finely chopped fresh coriander
1 tablespoon fresh lemon juice
1 teaspoon canola oil
500 g ground chicken
1 large Granny Smith apple, peeled and shredded
1⁄4 cup dry breadcrumbs
4 thin slices reduced-fat Cheddar cheese
4 hamburger buns or soft rolls, preferably whole wheat, split
4 lettuce leaves

1. Peel, core, slice and chop the pineapple (you need 2 cups) and place in a bowl. Mix in the mango, onion, coriander, lemon juice and oil. Cover and set aside.
2. Mix the chicken, apple and breadcrumbs in another bowl until blended. Divide the mixture into 4 equal portions and shape into patties about 1 cm thick. Place the chicken burgers on a plate, cover, and place in the freezer for 20 minutes.
3. Preheat the broiler or barbecue. Cook the chicken burgers until browned and cooked through.
4. For each chicken burger, place a slice of cheese on the bottom of a hamburger bun, cover with lettuce, add a patty, top with about 1⁄2 cup tropical fruit salsa, and crown with the top of the bun.

preparation time 20 mins 
cooking time 15 mins, plus 20 mins chilling 
serves 4

PER SERVING

581 calories
41 g protein
19 g total fat
6 g saturated fat
105 mg cholesterol
62 g total carbohydrate
24 g sugars
9 g fibre
715 mg sodium

To help patties keep their shape during cooking, mix and shape them from cold meat, then firm them up by chilling in the freezer for 20 minutes or in the refrigerator for 1 hour. 

Lamb Burgers with Fruity Relish

The advantage of making your own burgers is that you know exactly what’s in them. These lamb burgers look and taste better than the fast-food variety, while being a really healthy meal. A fruity relish of orange and raspberry adds a lovely fresh flavour.

Cook Smart for a Healthy Heart, Reader's Digest Canada

400 g lean ground lamb
1 carrot, grated 
1 small onion, finely chopped
2⁄3 cup fresh whole-wheat breadcrumbs
1⁄8 teaspoon freshly grated nutmeg
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
pepper to taste
1 large egg, beaten
2 teaspoons extra virgin olive oil
4 whole-wheat buns
shredded lettuce to garnish

Fruity Relish
1 orange
100 g fresh or thawed frozen raspberries
2 teaspoons dark brown sugar

1. Preheat the broiler. Place the lamb in a large bowl. Add the carrot, onion, breadcrumbs, nutmeg and thyme, and season with pepper. Mix roughly with a spoon. Add the egg and use your hands to mix the ingredients together thoroughly.
2. Divide the mixture into 4 and shape each portion into a patty about 10–12 cm in diameter, or about 2 cm bigger than the diameter of the buns. Brush both sides of the lamb burgers with oil, then place them in the broiler pan. Cook for 4–5 minutes on each side, depending on their thickness.
3. Meanwhile, to make the fruity relish, cut the peel and pith from the orange with a sharp knife and, holding it over a bowl to catch the juice, cut between the membranes to release the segments. Roughly chop the segments and add them to the juice. Add the raspberries and sugar, lightly crushing the fruit with a fork to mix it together.
4. Toast the buns briefly under the broiler. Put a lamb burger in each bun and add some lettuce to garnish and a good spoonful of fruity relish. Serve with the remaining relish.

preparation time 20 mins
cooking time 10 mins
serves 4

PER SERVING

427 calories
28 g protein
16 g total fat
6 g saturated fat
121 mg cholesterol
43 g total carbohydrate
9 g sugars
7 g fibre
487 mg sodium

Using whole-wheat buns instead of white ones doubles the amount of fibre. The bread also provides B vitamins and small amounts of iron and calcium. A fruity relish provides a huge bonus of protective antioxidants. It also provides useful amounts of potassium and fibre, especially from the raspberries.

Grilled Tuna with Zucchini Pasta and Artichoke Sauce

Make good use of excess summer zucchini by creating "pasta", tossing with a flavourful artichoke and tomato sauce and serving alongside simple grilled tuna steaks. If you're short on time, substitute store-bought olive tapenade.

By Chef Damon Stainbrook

• Tuna and Tomato Pizza
• Pasta and Tuna Salad with Zucchini and Sundried Tomato Pesto
• Tuna Tataki
• Our best healthy fish recipes
• Why you should eat more fish
• The best fish to eat

4 tuna steaks, 6 ounces (170 g) each 
Kosher salt 
Black pepper 
oil

Zucchini pasta: 
4 cups (1 L) Julienne green and gold Zucchini 
2 tsp (10 mL) kosher salt

Artichoke sauce: 
16 oz (500 mL) peeled, seeded and diced tomatoes 
1 medium yellow onion, diced 
3 cloves garlic, minced 
1 tsp (5 mL) kosher salt 
1 cup (250 mL) diced marinated baby artichokes 
1 to 2 teaspoons (5 to 10 mL) finely minced hot or mild chile pepper, or to taste 
1/4 cup (65 mL) chopped fresh basil 
Black pepper to taste

Black olive tapenade: 
1 cup (250 mL) pitted Kalamata olives, chopped (or olives of your liking) 
1 large garlic clove, minced 
1 Tbsp (15 mL) capers 
1/4 cup (65 mL) fresh basil leaves, chopped 
1/4 cup (65 mL) fresh flat-leaf parsley, chopped 
Pinch crushed red pepper flakes 
1 Tbsp (15 mL) red or white wine vinegar 
1/2 cup (125 mL) extra-virgin olive oil 
Kosher salt and freshly ground black pepper to taste

When buying tuna, look for varieties that are sustainably caught, preferably by hook and line or poll and line. 

Combine all tapenade ingredients, tasting and adding salt and pepper to taste. Cover and let stand at room temperature before serving. Makes 1 1/2 cups.

Julienne the zucchini into long, thin noodle-like shapes. Toss with salt and let sit in colander for 15 minutes. Zucchini will soften to an al dente consistency.

To make the sauce, cook onion and garlic with salt over low heat in a heavy-bottom pot until translucent, 5 to 7 minutes. Add crushed tomatoes and simmer for 30 minutes. Add artichokes, chile pepper and basil and simmer another 10 minutes. Add black pepper to taste and set sauce aside to cool.

Right before grilling tuna, toss the sauce and zucchini together in large bowl.

Pull tuna steaks out of fridge 15 minutes before cooking, which will help keep them from sticking to the grill (if using). Season tuna steaks with salt and pepper, then brush lightly with oil.

Lightly brush a grill rack or broiler pan with a little oil. Grill tuna over medium-high heat. Turn after about 2 to 3 minutes for rare tuna, 4 to 6 minutes for more medium to well done. Tuna should maintain a pink centre, but will flake easily around edges.

To finish, twist equal portions of pasta onto four plates, and top with grilled tuna and tablespoon of tapenade.

Beef Sliders Stuffed with Walnuts and Gorgonzola

These itty-bitty burgers pack big taste with the combination of crunchy walnuts, tender beef and gooey Gorgonzola. Baby arugula provides a perfect peppery match for these mouth-watering sliders, which can be cooked on the BBQ, indoor grill or stovetop.

• Best Grilled Burgers with Dairy- and Nut-Free Pesto
• Our best healthy walnut recipes
• Portobello Mushroom, Goat Cheese and Walnut Sliders
• Pork, Apple and Walnut Sliders

1 tsp (5 mL) olive oil
4 slices bacon, finely chopped (optional)
1/2 cup (125 mL) finely chopped shallots
2 cups (500 mL) finely chopped button mushrooms
1 tsp (5 mL) salt 
1 tsp (5 mL) ground black pepper
1 tsp (5 mL) Worcestershire sauce
1 egg, lightly beaten
1 lb (500 g) regular ground beef
4 oz (125 g) Gorgonzola (or blue cheese), divided into 16 portions
32 walnut halves
16 small dinner rolls (or two 24-inch baguettes, sliced into 8 equal portions, then sliced horizontally)

Heat oil in a heavy saucepan over medium heat and sauté bacon until just cooked but not crisp.

Add shallots and cook until translucent. Add mushrooms and continue cooking until water evaporates, about 5 minutes.

Transfer mixture to a large mixing bowl and let cool. Add salt, pepper, Worcestershire sauce and egg to mixture. Add beef and gently mix by hand until all ingredients are incorporated, without overmixing.

Divide mixture into 16 equal portions. Form into thick patties, about 1-1/2 inches (3.8 cm) thick and 2-1/2 inches (6.3 cm) in diameter, tucking a piece of cheese and 2 walnut halves into the centre of each patty.

Grill patties on medium-high heat until cooked to preferred doneness. Serve in small dinner rolls or between baguette slices with desired condiments.

Makes 16 servings.

Tip: If omitting bacon, increase olive oil to 2 tsp (10 mL). A pinch of sweet smoked paprika will bring back the bacon’s smoky flavour, if desired.

PER SERVING (1 slider): about 249 cal, 12 g pro, 15 g fat (6 g sat. fat), 17 g carb, 1 g fibre, 37 mg chol, 457 mg sodium. %RDI: 8% calcium, 13% iron, 2% vit A, 1% vit C.

Grilled Romaine with Aioli and Crispy Pancetta

This is an excellent dish either as a lead-in or as a great main course for four topped with grilled chicken, pork or fish.

By Paul Finkelstein

• "I got fit thanks to a personal trainer."
• Mother's Day Menu
• Healthy Mother's Day gifts
• Braised Cabbage with Apple and Mustard

16 slices (1/4 in./1/2 cm thick) baguette 
2 cloves garlic
1/4 cup (50 mL) extra-virgin olive oil
8 thin slices pancetta or turkey bacon
1/2 cup (125 mL) light mayonnaise
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) Worcestershire sauce
3 Tbsp (45 mL) water
Salt and pepper to taste
4 large romaine hearts, sliced in half lengthwise 
1 cup (250 mL) fresh Parmesan cheese, coarsely grated

While the idea of grilling lettuce on the barbecue may seem crazy, it’s actually really delicious; the edges that get slightly charred add a smoky element. To ensure the lettuce doesn’t overcook, keep the grill no hotter than medium.

Preheat the barbecue to medium-high. Grill the baguette slices on both sides until they are golden, approximately one minute on each side. Cut one garlic clove in half and lightly rub the cut ends on the toasted baguette slices; then brush bread lightly on one side with olive oil. Mince the other garlic clove and set aside.

Grill pancetta or turkey bacon until crisp, turning regularly until charred on the edges and cooked through. 
To make aioli, whisk together mayonnaise, minced garlic, lemon juice, Worcestershire sauce, water and a pinch of black pepper until well blended. 

Brush the inside side of the romaine halves with olive oil and season with salt and pepper. Place on barbecue, oiled side down, and grill on medium heat for about five minutes; it should be slightly charred but still crisp and cool at the centre.

Trim off the stem end of the romaine; cut each grilled piece in half widthwise, giving you 16 pieces. Cross two pieces of the romaine on each of eight plates. Place two slices of baguette beside romaine and one piece of pancetta on top of baguette slices. Drizzle salad with aioli and sprinkle with Parmesan.

Pear and Prosciutto Grilled Pizza

When the weather is inviting, take the pizza-making outdoors. Pears and prosciutto make a creative topping that's sure to please—or try substituting other fruits you have on hand.

• Pizza Primavera
• Lavash Pizza with a Salad of Greens, Gorgonzola and Toasted Almonds

2 Bartlett or Bosc pears, sliced 1/4-inch (1/2-cm) thick, core removed
1/2 small red onion, cut into rounds
1 tbsp (15 mL) olive oil
2 tbsp (30 mL) all-purpose flour
1 lb (500 g) pizza dough
1/4 cup (50 mL) prepared pesto
2 slices prociutto, cut into thin strips
3 oz (75 g) crumbled goat cheese or gorgonzola
1/2 cup (125 mL) lightly packed arugula leaves

Preheat grill to medium.

Brush pears and onions with olive oil. Place on grill and close lid. Grill turning once, until grill marked and softened, about 3 minutes. Remove from grill and set aside

Meanwhile, on lightly floured surface, roll out dough to 16 x 12-inch (40 x 30 cm) rectangle; transfer to a baking sheet. Brush dough with remaining oil and place oil side down, directly on grill. Grill uncovered until bubbles form on top and grill marks form on bottom, about 3 minutes (do not worry if dough sags a bit when first placed on grill - as long as it has been preheated the dough will quickly stiffen up). Use tongs to flip pizza; close lid and grill until bubbly and underside is browned, 3 minutes. Transfer back to baking sheet.

Spread pesto lightly over top of pizza. Top with pear slices, onion rings, prosciutto and crumbled cheese. Return pizza on the baking sheet back to grill, cover and grill just until cheese softens, about 2 to 4 minutes.

Remove from grill and transfer to cutting board. Sprinkle with arugula, slice and serve.

Makes 8 servings.

Tip: If you want to make this recipe indoors, follow the instructions for the pears and onions using a grill pan over medium high heat and bake the prepared pizza on a parchment-lined rimmed baking sheet in the bottom third of a 450F (230C) oven until crust is cooked underneath and the cheese is melted and bubbling, about 15 to 20 minutes.

PER SERVING: about 240 cal, 9g pro, 11g total fat (3g sat fat), 29g carb, 2g fibre, 15mg chol, 370mg sodium. %RDI: iron 10%, calcium 10%, vit A 8%, vit C 4%

Veggie Burgers

A few simple ingredients make really tasty meat-free burgers. If you want to barbecue them, the best method is to cook the veggie burgers in advance and just heat them up over the coals, as this prevents them from sticking to the grill.

• Portobello Mushroom, Goat Cheese and Walnut Sliders

3 tablespoons extra virgin olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300 g carrots, coarsely grated
300 g zucchinis, coarsely grated
1 1⁄2 teaspoons ground cumin
1 1⁄2 teaspoons ground coriander
4 tablespoons reduced-fat peanut butter
2 tablespoons chopped fresh coriander
pepper to taste
1 1⁄3 cups fresh whole-wheat breadcrumbs
1 egg, beaten

To Serve
2 tomatoes, seeded and chopped
2 tablespoons tomato ketchup, chutney or relish
pepper to taste
4 sesame seed hamburger buns
4 teaspoons low-fat mayonnaise
4 iceberg lettuce leaves, shredded
1 shallot, thinly sliced

1. Heat 2 tablespoons oil in a large nonstick frying pan. Add the onion and garlic and cook over medium heat for 5 minutes, stirring frequently, until the onion is soft and beginning to brown. Add the carrots and zucchinis and fry for a further 10 minutes, stirring, until the vegetables soften. Stir in the ground cumin and coriander, peanut butter, fresh coriander and pepper and mix well. Remove the pan from the heat and set aside to cool slightly.
2. Mix in the breadcrumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick patties about 10 cm in diameter.
3. Wipe the pan with paper towel, then add and heat the remaining oil. Fry the veggie burgers over low to medium heat for 5 minutes on each side, or until they are firm and golden.
4. To serve, stir the tomatoes and ketchup together with a little pepper. Split the hamburger buns in half and toast the cut sides. Spread 1⁄2 teaspoon mayonnaise on each piece of bun, then place some lettuce and a veggie burger on top of half of the buns. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve.

preparation time 20 mins
cooking time 25 mins
serves 4

PER SERVING

553 calories
19 g protein
24 g total fat
4 g saturated fat
57 mg cholesterol
66 g total carbohydrate
18 g sugars
12 g fibre
804 mg sodium

Peanut butter contributes protein to these veggie burgers, as does the wheat from the whole-wheat breadcrumbs. Peanut butter is high in fat, but this is largely in a healthy monounsaturated form. However, it is best to use a reduced-fat variety if you are watching your weight.

Succulent Grilled Steak with Crispy Potatoes

In this recipe, slices of beef are marinated in a tangy green herb-based sauce, called chimichurri sauce, which hails from Argentina, making them succulent, tender and juicy. They are complemented nicely by crispy potatoes.

1 round steak, 2 cm thick, about 500 g
1⁄2 teaspoon pepper
4 medium baking potatoes, washed and sliced lengthwise into 1 cm slices

Chimichurri Sauce
1⁄3 cup reduced-salt chicken stock
1 tablespoon extra virgin olive oil
2 teaspoons freshly squeezed lemon juice
2 large garlic cloves, finely chopped
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
1⁄2 teaspoon crushed dried chilies, or to taste
1 small onion, finely chopped
1⁄2 cup finely chopped Italian parsley

1. Put all the sauce ingredients in a sealable plastic bag and shake to mix well. Rub the steak on both sides with half the pepper, and then put the steak in the bag and close. Refrigerate for 30 minutes, or up to 2 hours, turning once.
2. Meanwhile, place a wire cooling rack over paper towel. Bring the potatoes, remaining pepper and enough water to cover to a boil in a saucepan over high heat. Reduce the heat to medium and simmer until the potatoes are almost tender, about 10 minutes. Transfer the potatoes to the rack. Lightly coat the potatoes on both sides with nonstick cooking spray (preferably olive oil).
3. Remove the steak from the sauce. Boil the sauce vigorously in a small saucepan for 3 minutes, stirring constantly. Remove from the heat and cover to keep warm. Meanwhile, coat a grill pan with nonstick cooking spray and set over medium-high heat. Grill the steak and potatoes until the steak is done to taste (3 to 4 minutes on each side for medium-rare, 4 to 5 minutes for medium) and the potatoes are crispy, about 4 minutes per side. Thinly slice the steak across the grain. Divide the grilled steak and crispy potatoes among 4 plates. Spoon about 2 tablespoons warm sauce over each serving.

preparation time 15 mins
cooking time 25 mins, plus 30 mins marinating 
serves 4

PER SERVING

300 calories
29 g protein
13 g total fat
4 g saturated fat
62 mg cholesterol
17 g total carbohydrate
1 g sugars
3 g fibre
118 mg sodium

The ideal potato to use for this recipe is Yukon Gold.

Baked Salmon with Citrus Salad

The sweet and tangy citrus salad turns this salmon into a kid-friendly dish

By Paul Finkelstein

• Roasted Beet & Beef Salad with Mustard Dressing
• Seasonal Vegetable & Tofu Stir-fry
• Paul Finkelstein's favourite family meals

Vinaigrette:
1/4 cup (60 mL) lime juice
Reserved juice from oranges and grapefruits (see below)
2 tsp (10 mL) red pepper flakes
2 tsp (10 mL) fresh ginger, minced
2 cloves garlic, minced
2 Tbsp (30 mL) sesame seed oil

4 150-g salmon fillets
Salt and pepper
2 cups (500 mL) orange sections (about six oranges), skin and membrane removed, reserving any juice
2 cups (500 mL) pink grapefruit sections (about three grapefruits), skin and membrane removed, reserving any juice
1/2 cup (125 mL) red onion, grated
2 cups (500 mL) cilantro leaves, coarsely chopped

When cutting the orange and grapefruit sections, use a sharp knife to remove the skin. Cut in half and slice between the membranes to make scooping out the sections easier. This will take practice and a bit of patience, but creates a more pleasing salad that you’ll enjoy making again and again.

In a small saucepan, add lime juice, reserved juice from oranges and grapefruits, plus red pepper flakes, fresh ginger, garlic, honey and sesame seed oil. Cook over high heat and bring to a boil until thick. Remove from heat and let cool. Season to taste. Place salmon fillets on a lined baking sheet, leaving space between them. Season with salt and pepper, then brush with some of the vinaigrette. Place in preheated oven and cook for eight to 10 minutes.

For salad: To a medium bowl add orange and grapefruit sections, grated red onion and cilantro. Gently fold together. Divide equally among four plates. Place a fillet of cooked salmon on each plate and drizzle all with the vinaigrette.

Serves four.

Per serving: 397 calories, 32 g protein, 19 g fat (3 g saturated fat), 27 g carbohydrates, 4 g fibre,
82 mg cholesterol, 71 mg sodium