Michele Kralkay Wellness Services Inc.
Creating An Environment For Optimal Health and Balance

 

                                                 QUINOA, CHICKPEAS, CUCUMBER & FETA SALAD

1 cup quinoa (beige, red, or black)                                         1 ½ cup feta cheese

1 cup water                                                                            ¼ cup red wine or balsamic vinegar

1 can chickpeas, rinsed and drained                                      1 tsp honey

1 ½ cup chopped unpeeled cucumbers                                  1/3 cup olive oil

1 pint cherry tomatoes (cut in half)                                        2 tsp smoked Spanish paprika

1 cup roughly chopped flat-leaf parsley                                 1 cup baby spinach leaves

Salt & Pepper to taste

Step1:

Bring quinoa and water to a boil in a saucepan.  Reduce heat to medium-low, cover; simmer until tender 10-15 minutes.  Do not overcook.  Chill in the refrigerator to cool.

Step2:

In a large bowl, combine chickpeas, tomatoes, cucumber, parsley, spinach and about half of feta cheese.

Step3:

Gently toss in the cooled quinoa; do not over mix or stir.

Step4:

Whisk vinegar, salt, honey, and smoked paprika in a bowl.  Gradually whisk in olive oil.  Add salt and pepper.

Step5:

Drizzle over the combined salad ingredients; toss gently.  Add vinaigrette; avoid overdressing.  Top with remaining feta cheese.


 
 

                                         Chicken Stir-Fry

NOTES: This recipe is very easy to modify to your favourite ingredients.

4 boneless skinless chicken breast halves

3 tablespoons cornstarch

2 tablespoons Tamari soy sauce

½ teaspoon ginger; ground

¼ teaspoon garlic powder

3 tablespoons cooking oil; divided

2 cups broccoli florets

1 cup celery; sliced

1 cup carrots; thinly sliced

1 small onion; cut into wedges

1 cup water

1 teaspoon chicken bouillon; granules

Cut chicken into ½ in strips; place in a re-seal able plastic bag.  Add cornstarch (or arrowroot powder) and toss to coat.  Combine tamari, ginger and garlic powder; add to bag and shake well.  Refrigerate for 30 minutes. In a large skillet or wok, heat 2 tablespoons of oil; stir fry chicken until no longer pink and 3 - 5 minutes.  Remove and keep warm.  Add remaining oil; stir-fry broccoli, celery, carrots and onion for 4 - 5minutes or until tender crisp.  Add water and bouillon.  Return chicken to pan.  Cook and stir until thickened and bubbly.

 

Contributor:  Michele Kralkay, R.H.N.

Yield: 4 servings

Preparation Time:  0:30

Lower oven temperature by 25 F. when using glass baking dishes. Glass heats more quickly and retains heat longer.
 

Chicken Broccoli Casserole

3 cups broccoli florets

2 cups cooked chicken; cubed

Or turkey

1 cup Yogurt

½ cup mayonnaise; or salad dressing

½ cup grated fresh Parmesan cheese

½ teaspoon curry powder

1 cup fresh bread; cubed

2 tablespoons butter or margarine; melted

In a covered saucepan, cook broccoli in water until tender crisp; drain. Place in a greased 11x7x2 inch baking dish; set aside.  Combine chicken, Yogurt, mayonnaise, cheese and curry powder, spoon over broccoli.  Top with bread cubes and butter.  Bake, uncovered at 350 for 25-30 minutes or until heated through.

Contributor:  Michele Kralkay. R.H.N.

Yield: 6 servings

Preparation Time:  1:00

Chicken Pot Barley Casserole

NOTES: Full of flavour and fibre.

5 cups chicken stock

1 cup barley; pot barley

3 tablespoons butter

1 small onion; chopped

½ pound fresh mushrooms; sliced

1 cup cooked chicken; cubed

½ cup plain Yogurt; or sour cream

¾ cup Monterey jack cheese

2 tablespoons chopped fresh parsley

Heat stock to boiling in large saucepan.  Add barley, cover, simmer 1 hour, or until tender.  Melt butter and sauté onion.  Add mushrooms, sauté slightly just until juices appear.  Remove from heat, set aside.  Combine chicken, Yogurt and ½ cup cheese.  When barley is finished remove from heat.  Add mushroom and chicken mixtures.  Sprinkle with cheese and parsley.  Bake in large greased casserole dish at 350 - 50 minutes.

Contributor:  Michele Kralkay, R.H.N.

Yield: 8 servings

Preparation Time:  2:30

 
 
 
 
 
 
 
 
 
 

For information, event bookings or appointment bookings, contact Michele at:

Phone:

(306) 477-4480

 
The statements and content included in this website are meant for information and education. Not as a replacement for
conventional medical treatment. Michele is not a medical doctor or a licensed medical practitioner.