Lean and Healthy

31 Jul

God, we love Main Dish. Their fresh, healthy dishes with ingredients that span the rainbow for nutrition are so inspiring. Little wonder they sponsor local Olympic athletes with food gift cards.

The cafe and takeaway shop’s success really appeals to the crazy meal planner/tetris leftover user in us.

Not since we snagged a heavenly veggie burger patty recipe from Vancouver’s Capers Cafe (now Whole Foods) have we been so excited to try Main Dish’s sesame apple chicken patty. The protein puck is one of many they offer, and perfect atop a leafy, veggie salad.

Main Dish via Impact Magazine

1 1/4 cups sliced apples
1/2 oz sesame oil
50 ml brown sugar

1.25 kg ground chicken
50 ml sliced shallots
30 ml minced ginger
125 ml cilantro
salt and pepper to taste

In a large pan, saute apples in sesame oil and brown sugar until apples are carmelized. Take pan off heat to cool.

Mix chicken, shallots, ginger, cilantro, salt and pepper. Add cooled apples.

Portion into 7 oz patties (they say this serves 5 to 7 people)

Bake in oven at 350*F for 20 to 25 minutes.


4 oz white onion
2 oz artichoke hearts
2 oz grape tomatoes
1 fl oz white wine
1 tsp lemon juice
2 oz grated parmesan
6 oz grilled salmon fillet

Saute onions, tomatoes and artichokes. Deglaze with white wine and lemon juice to build a sauce.
Serve with side spring mix and grilled salmon.

Cauliflower, 1″ dice 2 heads
Goat cheese 1oz
Olive oil 1floz
Parsley 1floz


Steam the cauliflower for 20 minutes.

Combine ingredients in a food processor and puree to a slightly course mash. Season well.

Roasted Garlic & White Cheddar Mashed Potatoes
Submitted by The Main Dish

4lbs Steamed Yellow Potatoes
2oz Roasted Garlic
.25 lbs White Cheddar Cheese
200ml Half & Half
2oz butter
Salt & Pepper to taste

Mash potatoes with mixer until fluffy
Add remaining ingredients and mix until just smooth, melting the butter before mixing. Season well, serve hot and enjoy!

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