COOKING

Here is a delicious recipe for a Sunday supper in the chilly months... Cinnamon-Spice Pork Tenderloin  1 teaspoon ground cinnamon  1/2 teaspoon ground ginger  1/4 teaspoon freshly grated nutmeg  1/4 teaspoon freshly ground black pepper  1/4 teaspoon salt  2 pounds pork tenderloin, trimmed of silver skin and excess fat (2 tenderloins)  2 tablespoons olive oil  3 pounds assorted root vegetables, such as carrots, parsnips, turnips, potatoes and/or rutabaga, peeled and cut into 3/4-inch chunks  2 tablespoons maple syrup Preheat the oven to 375F degrees. You’ll need a large roasting pan that can also go on the stove top. Combine the cinnamon, ginger, nutmeg, pepper and half (1/8 teaspoon) of the salt in a small bowl. Rub the mixture over the pork tenderloins. Heat the oil in the roasting pan set over medium-high heat. When the oil is hot, add the pork tenderloins; cook for 5 to 6 minutes, turning every 1 to 2 minutes to evenly brown the tenderloins on all sides. Turn off the heat. Add the root vegetables to the pork in the roasting pan; sprinkle the vegetables with the remaining 1/8 teaspoon salt. Use a spatula to turn the vegetables around in whatever oil and spice mixture is in the bottom of the pan. Baste the pork with the maple syrup, drizzling some of it over the vegetables. Transfer the pan to the oven and roast for 20 to 25 minutes or until the internal temperature of the pork registers 165F degrees on an instant-read thermometer. Remove from the oven; transfer the pork to a platter to rest and cover loosely with aluminum foil. Stir the vegetables around in the pan, turning them over; return to the oven and roast for 10 to 15 minutes, until the vegetables are tender and have browned on at least one side. Serves 6 to 8 ________________________________________________________ Enjoy these recipes that can be found on the Heart & Stroke Foundation website... More great recipes are available though the Heart & Stroke Foundation. Maple roasted acorn squash Makes 6 servings This recipe is really simple – and flexible. It can be scaled down to serve two or doubled to serve 12. Ingredients 3 acorn squash (sometimes called pepper squash) 2 tsp (10 mL) non-hydrogenated margarine, melted 2 tbsp (25 mL) maple syrup Directions Preheat oven to 375º F (190º C). Line a baking sheet with tin foil. Cut squash in half. Remove seeds and place cut side down on the prepared baking sheet. Bake for 30 minutes or until squash is soft. Remove from the oven and turn the oven to broil. Turn squash cut side up on the baking sheet. Mix melted margarine and maple syrup in a small bowl. Brush over the flesh of the squash and broil for 5 minutes or until starting to brown. Remove from the oven and serve. Nutritional information per serving (½ squash) Calories: 141 Protein: 2 g Fat: 2 g Saturated fat: 0 g Dietary cholesterol: 0 mg Carbohydrate: 34 g Dietary fibre: 4 g Sodium: 26 mg Potassium: 894 mg Developed by Nadine Day, RD. ©The Heart and Stroke Foundation. Posted March 2008. Frozen chicken and pineapple salad sandwich Makes 4 sandwiches Freezing sandwiches ahead of time can add valuable time to your morning routine. Just remove a frozen prepared sandwich and pop it into a lunchbox in the morning. Ingredients 2 cups (500 mL) cooked minced chicken breast (about 2 medium breasts - ½ lb / 250 g) 1/2 cup (125 mL) canned well drained crushed pineapple 1 tbsp (15 mL) fat-free mayonnaise type salad dressing 1 tbsp (15 mL) honey mustard 1/2 tsp (2 mL) lime juice 4 tsp (20 mL) non-hydrogenated margarine 4 whole grain buns (about 2 oz / 55 g each) Directions Mix the chicken breast, pineapple, mayonnaise, mustard and lime juice together in a bowl. Set aside. Spread the margarine sparingly on the buns. This helps to keep the bread from becoming soggy. Place 1/2 cup (125 mL) of the filling on each sandwich. Freeze for up to 1 month. To serve: Remove the sandwich from the freezer about 4 to 5 hours before eating. Nutritional information per serving (1 sandwich) Calories: 329 Protein: 29 g Total fat: 9 g Saturated fat: 2 g Dietary cholesterol: 60 mg Carbohydrate: 34 g Dietary fibre: 3 g Sodium: 419 mg Potassium: 435  mg Developed by Nadine Day, RD. ©The Heart and Stroke Foundation Posted: April 2009

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