Easy ways to make any meal more delicious and colourful

$14.95
Not for retail sale

contents
why eat in colour meat makeovers chicken beef pork sh & seafood makeovers vegetable makeovers pasta & rice makeovers pasta rice for more ways to add colour...

1 2 4 8 12 16 20 26 28 30 32

cover recipe on page 6

why
Each type of fruit or vegetable offers its own healthy mix of vitamins and minerals, so it pays to ll up your nutritional checklist with the largest variety possible. Choose from all the colours of the rainbow: leafy greens, crisp sugar snap peas; sweet red, orange and yellow peppers; artichokes, eggplants, crisp apples and luscious mangoes. If you need more reasons, theyre also all virtually fat-free and a smart choice to help you eat better. Check out the colourful and delicious recipes in this cookbook and youll nd simple ideas for weeknight suppers and weekend entertaining, one meal at a time. Knorr is committed to making it easy for you to enjoy more vegetables. Its all part of nding balance in life, so you can relax and make time for whats really important to you! With the simple and colourful inspiration of fruits and vegetables, its easy to transform your everyday meals and bring delicious dishes to your table. Check out the fresh choices available theres a whole new world of multi-coloured veggies just waiting to be explored.

~1~

before

meat makeovers
~2~

after

~3~

lemon chicken with broccoli & red pepper

picture on page 3 prep time: 20 min. lb 5 tbsp 2 cup 1 tbsp 2 tsp 1 tsp 1 tbsp 3 cups 1 cook time: 10 min. serves: 4 375 g 75 mL 2 175 mL 15 mL 10 mL 5 mL 15 mL 750 mL 1 skinless boneless chicken breasts, cut in chunks lemon juice cloves garlic, minced Knorr Chicken Broth cornstarch liquid honey grated lemon rind vegetable oil Salt and pepper bite-size broccoli orets sweet red pepper, cut in thin strips cooked rice (optional)

pan-braised chicken with artichokes & peppers

picture at right prep time: 10 min. 2 tbsp 2 1 tbsp 1 tsp

cook time: 45 min.

serves: 4

Bertolli Olive Oil 30 mL cloves garlic, minced 2 ground cumin 15 mL each paprika, ground ginger 5 mL and coriander tsp each salt and pepper 2 mL 2 lbs bone-in chicken pieces, skin removed 1 kg 1 cups Knorr Chicken Broth 375 mL 2 sweet red, orange or yellow peppers, 2 cut in thick strips 1 jar (6 oz/170 g) marinated artichokes, 1 drained and quartered cup pimento-stuffed green olives 125 mL cup slivered dried apricots 125 mL Stir half of the oil with garlic, cumin, paprika, ginger, coriander, salt and pepper. Rub all over chicken. In large pan, heat remaining oil over medium-high heat; brown chicken, turning occasionally. Add chicken broth, peppers, artichokes, olives and apricots to pan. Cover and simmer for 20 minutes. Stir and uncover chicken mixture; simmer, stirring occasionally, for about 20 minutes or until sauce thickens slightly. This chicken is delicious served over a bed of couscous or orzo.

In bowl, combine chicken, 2 tbsp (30 mL) of the lemon juice and garlic; let stand for 15 minutes. In separate small bowl, combine broth, cornstarch, honey, lemon rind and remaining juice; set aside. In large skillet or wok set over medium-high heat, heat half of the oil; stir-fry chicken for about 4 minutes or until browned. Season with salt and pepper. Transfer chicken to bowl. Add remaining oil to pan; stir-fry broccoli and red pepper for 4 minutes. Stir reserved chicken broth mixture; pour into pan. Bring to boil, stirring constantly, until sauce thickens, about 1 minute. Reduce heat; cook until vegetables are tender-crisp, about 2 to 3 minutes. Stir in chicken until heated through. Serve over cooked rice, if desired.

~4~

before

after

pesto chicken with beans, tomatoes & olives

picture on cover prep time: 10 min. 2 tbsp 4 lb cup 1 1 cup cup cook time: 15 min. serves: 4 olive oil 30 mL skinless boneless chicken breasts 4 beans, preferably yellow and green 250 g Knorr Chicken or Vegetable Broth 50 mL sweet orange pepper, 1 cut in bite-size chunks pkg Knorr Basil Parmesan 1 Pasta Seasoning cherry tomatoes 125 mL Kalamata olives 50 mL cooked fettuccine or linguine

cashew chicken stir-fry

picture at right prep time: 20 min. 1 tbsp lb 4 cups 1 tsp 1 tsp 1 cook time: 12 min. serves: 4 vegetable oil 15 mL skinless boneless chicken breasts, 375 g cut in strips raw vegetables (see Tip, below) 1L minced fresh gingerroot 5 mL clove garlic, minced 1 crushed hot pepper akes 2 mL packet Knorr/Bovril Chicken Bouillon 1 (or 1 tsp/5 mL Knorr Chicken Instant Stock Mix) soy sauce 30 mL cornstarch 15 mL roasted cashews 125 mL cooked noodles or rice

In large skillet, heat half of the oil over medium-high heat; saut chicken, reducing heat if necessary, until golden brown and no longer pink inside, about 10 minutes. Transfer to bowl; set aside. Add beans and broth to skillet; cover and cook for 1 minute. Add orange pepper; cook, stirring, until beans are tender-crisp, about 2 minutes. Add pasta seasoning, 3 tbsp (45 mL) water and remaining oil to skillet, stirring until well mixed. Return chicken and any accumulated juices to pan, along with tomatoes and olives. Cook, stirring, until chicken and vegetables are well coated with sauce, about 2 minutes. Divide pasta among four plates. Top each with chicken breast, then vegetables.

2 tbsp 1 tbsp cup

In large skillet or wok, heat half of the vegetable oil over medium-high heat; stir-fry chicken for 3 to 4 minutes or just until cooked through. Transfer chicken strips to bowl; set aside. Add remaining oil to skillet; stir-fry vegetables, ginger, garlic and red pepper akes for 1 minute. Stir in chicken bouillon and 1 cup (250 mL) water. Cover and cook for 2 to 3 minutes or until vegetables are tender-crisp. Return chicken to skillet; stir soy sauce with cornstarch and add to pan. Cook, stirring, for about 1 minute or until thickened. Sprinkle with roasted cashews. Serve over hot noodles.

tip: Use a combination of three or four

vegetables, such as broccoli orets, sweet red pepper strips, carrot slices, snow peas or sliced green onions.

~6~

before

after

hoisin beef with sweet peppers & snap peas

prep time: 15 min. 1 cup 2 tbsp 1 tbsp 2 tsp 3 Pinch 4 tsp lb 1 3 lb cook time: 10 min. serves: 4 1 50 mL 30 mL 15 mL 10 mL 3 Pinch 20 mL 375 g 1 3 125 g packet Knorr/Oxo Beef bouillon hoisin sauce minced fresh gingerroot cornstarch sesame oil cloves garlic, minced cayenne pepper vegetable oil top sirloin beef, cut into thin nger-size strips each sweet red and yellow pepper (cut in 1-inch/2.5 cm pieces) green onions (cut in 1-inch/2.5 cm pieces) sugar snap or snow peas, trimmed cooked rice

tip
Stir-fries are an easy way to incorporate nutritious veggies into your meals add in any you have on hand. Visit knorr.ca for other stir-fry ideas.

In bowl, stir together beef bouillon, cup (175 mL) water, hoisin, ginger, cornstarch, sesame oil, garlic and cayenne until cornstarch is dissolved. In large skillet or wok, heat half of the vegetable oil over medium-high heat; stir-fry half of the beef until browned; transfer to bowl. Repeat with remaining beef. Add remaining oil to skillet; stir-fry peppers and green onions over medium-high heat for 1 minute. Add sugar snap peas and stir-fry for 2 minutes. Return beef to pan. Stir in bouillon mixture until thickened, about 1 minute. Serve over rice.

~8~

before

after

mesquite grilled steak salad

prep time: 30 min. 1 lb cup 1 1 cup 1 cup 1 2 cup 3 tbsp cook time: 15 min. serves: 4 500 g 175 mL 1 250 mL 250 mL 1 2 50 mL 45 mL ank steak (1-inch/2.5 cm thick), trimmed of fat Knorr Smokehouse Mesquite Marinade head romaine lettuce, torn into bite-size pieces cherry or grape tomatoes, cut in half shredded jalapeo Monterey Jack cheese small ripe avocado, peeled and diced green onions, chopped shelled pumpkin seeds, toasted (optional) Bertolli Olive Oil

tip
Knorr marinades add a avour boost to lean meats and vegetables.

Pierce steak with fork and place in large resealable plastic bag with cup (125 mL) of the marinade. Seal bag and refrigerate for 30 minutes or up to 12 hours. In large salad bowl, place lettuce, tomatoes, cheese, avocado, onions, and pumpkin seeds (if using). In smaller bowl, whisk together remaining marinade and olive oil; set aside. Remove steak from marinade; discard marinade. Place steak on greased grill over medium-high heat; close lid and grill, turning once, 4 to 5 minutes per side for medium. Remove from grill and place on cutting board, cover with foil wrap and let stand for 5 minutes. Toss dressing with salad. Divide salad among four plates. Cut steak across the grain into thin strips; lay strips over salads. Serve immediately.

~ 10 ~

before

after

pork chops with apples & maple syrup

prep time: 10 min. 4 1 tbsp cup 1 2 tbsp 2 cook time: 25 min. serves: 4 4 15 mL 125 mL 1 30 mL 2 pork loin chops (each about -inch/2 cm thick) Salt and pepper vegetable oil apple juice pkg Knorr Demi-Glace Roast Gravy Mix maple syrup apples, cut in chunks

tip
Enjoy this delicious pork dish with sugar snap peas, butternut squash soup and vegetable mashed potatoes. Find these recipes on knorr.ca.

Season pork chops with salt and pepper. In large skillet, heat oil over mediumhigh heat; brown pork chops, about 2 to 3 minutes on each side. Add apple juice; reduce heat, cover and simmer for 10 minutes. In small bowl, stir together roast gravy mix, cup (125 mL) water and maple syrup. Gradually add to skillet, stirring constantly. Bring to boil; reduce heat, add apples and simmer for 10 minutes, stirring occasionally.

~ 12 ~

before

after

gingered BBQ pork with fresh mango salsa

prep time: 30 min. cook time: 25 min. serves: 4 125 mL 1 1 50 mL 2 15 mL 15 mL cup Knorr Sesame Ginger Marinade 1 pork tenderloin (about lb/375 g) Fresh Mango Salsa: 1 large ripe mango, diced cup nely chopped sweet red pepper 2 green onions, thinly sliced 1 tbsp lime juice 1 tbsp chopped fresh coriander (optional)

tip
Round out the meal with green beans and steamed wild rice tossed with sliced green onions.

In resealable plastic bag, pour marinade over pork; refrigerate for 30 minutes. Fresh Mango Salsa: Meanwhile, combine mango, red pepper, green onions, lime juice, and coriander (if using); set aside. Remove meat from marinade; discard marinade. Place pork on greased grill over medium heat; grill pork, turning occasionally, until thermometer inserted into centre registers 160F (71C), about 20 to 25 minutes. Remove from grill; cover and let stand for 5 minutes. Slice pork diagonally across the grain into -inch (1 cm) thick slices. Arrange pork on plates. Spoon salsa over top.

~ 14 ~

before

after

before

sh & seafood makeovers

~ 16 ~

after

~ 17 ~

halibut with maltaise sauce

picture on page 17 prep time: 5 min. 4 cook time: 20 min. serves: 4 4 halibut or salmon llets (each about 5 oz/150 g) salt and pepper Bertolli Olive Oil butter or soft margarine pkg Knorr Hollandaise Sauce Mix milk fresh blood orange juice (or fresh orange juice) rind from 1 blood orange (optional)

grilled chipotle lime shrimp with corn salsa

picture at right prep time: 30 min. cup 1 lb cook time: 10 min. serves: 4 Knorr Southwest Chipotle Marinade 175 mL large shrimp, peeled and deveined, 500 g but with tails on Corn Salsa: 2 cups frozen corn niblets, cooked, drained 500 mL and cooled 1 sweet red pepper, seeded 1 and nely chopped 1 jalapeo pepper, seeded and minced 1 cup chopped fresh coriander 50 mL 2 green onions, nely chopped 2 1 clove garlic, minced 1 1 tbsp each lime juice and vegetable oil 15 mL tsp each chili powder and cumin 2 mL salt and pepper In large resealable plastic bag, pour marinade over shrimp; squeeze out excess air, seal bag and shake to coat. Refrigerate for 30 minutes. Corn Salsa: Meanwhile, combine corn, red pepper, jalapeo pepper, coriander, green onions, garlic, lime juice, vegetable oil, chili powder and cumin. Season to taste with salt and pepper. Remove shrimp from marinade; grill until shrimp turn pink, about 3 to 4 minutes, or broil for 5 to 7 minutes. Serve with salsa.

1 tbsp cup 1 cup cup

15 mL 125 mL 1 125 mL 125 mL

Season halibut with salt and pepper. In large ovenproof skillet, heat oil over medium-high heat; sear sh, presentation side down, until browned. Turn sh over. Place in 350F (180C) oven until sh akes easily when tested, about 10 minutes per inch (2.5 cm) of thickness. Meanwhile, in saucepan, melt butter over medium heat; whisk in hollandaise sauce mix until blended. Remove from heat. Gradually whisk in milk until smooth. Gradually whisk in juice. Return to heat; bring to boil over medium-high heat, whisking constantly. Reduce heat and simmer for 1 minute, whisking frequently. To serve, spoon sauce over halibut. Garnish with blood orange rind.

tip: A ruby red beet salad along with a tossed

medley of green beans and roasted sweet peppers are excellent on the side.

~ 18 ~

before

after

before

vegetable makeovers
~ 20 ~

after

~ 21 ~

asparagus with orange hollandaise

picture on page 21 prep time: 5 min. 1 lbs 1 cup cup cup 1 cook time: 5 min. serves: 6 750 g 1 175 mL 50 mL 50 mL 1 asparagus pkg Knorr Hollandaise Sauce Mix milk orange juice margarine or butter naval orange, rind cut off and cut into segments

creamy brie vegetable medley

picture at right prep time: 10 min. 1 cup lb 6 cups Half cup cook time: 15 min. serves: 6 pkg Knorr Cream of Cauliower 1 Soup Mix milk 125 mL Brie cheese (including rind), cubed 125 g broccoli orets 1.5 L (including peeled, sliced stalks) large sweet yellow or red pepper, Half cut in strips chopped walnuts or pecans (optional) 125 mL

Break off and discard tough ends of asparagus; rinse well. In skillet, heat 1 cup (250 mL) water until boiling; cook asparagus until tender, about 3 minutes. In small saucepan, whisk together sauce mix, milk and orange juice. Add margarine; bring to boil over medium heat, stirring constantly. Reduce heat and simmer, stirring, for 1 minute. Serve asparagus with sauce. Garnish with orange sections.

In large skillet, stir soup mix into 2 cups (500 mL) water; bring to boil, whisking constantly, over mediumhigh heat. Reduce heat; stir in milk and cheese, stirring constantly, until cheese is melted. Add broccoli and peppers; bring to boil. Reduce heat; cover and simmer, stirring often, until vegetables are tender-crisp, about 10 minutes. Garnish with chopped nuts (if using). You can replace Brie cheese with 1 cup (250 mL) grated Swiss or mild white Cheddar cheese, if desired.

tip: Dont like asparagus? Broccoli or green

beans make a great substitute. All 3 are a source of Vitamin C and folate.

tip: Cauliower orets or even broccolini make

a good substitute for the broccoli in this dish.

~ 22 ~

before

after

sweet potato gratin

prep time: 20 min. 1 cup 2 2 1 1 tbsp Pinch 1 cups cup cook time: 90 min. serves: 8

roasted garlic potatoes & vegetables

picture at right prep time: 30 min. 1 cup 1 lb 2 1 1 cook time: 45 min. serves 4 pkg Knorr Roasted Garlic 1 and Herbs Pasta Seasoning Bertolli Extra Virgin Olive Oil 50 mL mini potatoes, halved 500 g carrots, cut in chunks 2 red onion, cut in eighths 1 sweet green pepper, cut in thick strips 1

Knorr Chicken Broth 250 mL cloves garlic, minced 2 sweet potatoes (about 1 lbs/750 g) 2 small onion, halved and thinly sliced 1 all-purpose our 15 mL pepper Pinch shredded Gruyre or Swiss cheese 375 mL shredded Asiago cheese 125 mL

In small saucepan, bring broth and garlic to boil. Meanwhile, slice sweet potatoes thinly into -inch (0.5 cm) slices. In 9-inch (23 cm) deep pie dish, starting with potatoes, layer potatoes and onions, overlapping slightly, and ending with layer of potatoes. Sprinkle with our and pepper between layers. Place pie plate on baking sheet (to catch any drips). Slowly pour chicken broth mixture over potatoes; sprinkle with cheese. Cover loosely with foil. Bake in centre of 350F (180C) oven for 1 hour. Uncover and bake until potatoes are very tender, about 30 minutes. Let stand for 10 minutes before cutting into wedges.

In bowl, whisk together seasoning mix and olive oil; toss with potatoes, carrots, onion and green pepper. Place on baking sheet; bake in 400F (200C) oven for 20 minutes. Turn vegetables over; bake until tender, about 15 to 20 minutes.

tip: This dish is delicious with a lightly dressed

salad of eld greens.

~ 24 ~

before

after

before

rice & pasta makeovers

~ 26 ~

after

~ 27 ~

farfalle with prosciutto & peas

picture on page 27 prep time: 10 min. cook time: 12 min. serves: 4 375 g 375 mL 1 375 mL 125 mL 15 mL 250 mL 125 g 175 mL lb farfalle pasta 1 cups fresh or frozen baby peas 1 pkg Knorr Creamy Garlic Pasta Sauce Mix 1 cups milk cup dry white wine 1 tbsp margarine 1 cup loosely packed baby spinach lb thinly sliced prosciutto or ham cup freshly grated Parmesan cheese pepper

sesame ginger noodles with summer vegetables

picture at right prep time: 10 min. 6 oz 3 tbsp 1 2 1 cup 1 cup 1 1 cup cup cook time: 15 min. serves: 4 175 g 45 mL 1 2 1 125 mL 250 mL 1 250 mL 50 mL steam fried noodles or vermicelli noodles Bertolli Light Tasting Olive Oil small onion, thinly sliced cloves garlic, minced each sweet red and yellow pepper, thinly sliced sweet green pepper, thinly sliced snow peas (about 4 oz/125 g) zucchini, cut in long thin strips grape tomatoes Knorr Sesame Ginger Marinade salt and pepper hot pepper akes toasted sesame seeds

In large pot of boiling, salted water, cook pasta until tender but rm. Add peas to pasta water at end of cooking time before draining the pasta. Drain and return to pot. Meanwhile, in small saucepan, combine pasta sauce mix, milk, wine and margarine; bring to boil, whisking constantly, over medium-high heat. Reduce heat to medium-low; cook for 4 minutes, whisking frequently. Stir sauce, spinach, prosciutto and Parmesan cheese into pot; cook just until heated through. Season with pepper to taste. Serve immediately.

2 tbsp

30 mL

In large pot of boiling, salted water, cook noodles according to package directions. Meanwhile, in large pan, heat olive oil over mediumhigh heat; cook onion until softened, about 1 minute. Add garlic, peppers, snow peas and zucchini; saut until tender, about 7 to 10 minutes. Add tomatoes; cook until heated through. Toss vegetables with marinade. Drain noodles; toss immediately with vegetables. Season with salt, pepper and hot pepper akes to taste. Divide among four bowls; garnish with sesame seeds. To toast sesame seeds, place in small pan; cook over medium heat, tossing frequently, until golden, about 2 minutes.

tip: Serve this satisfying main course pasta with

a leafy green salad on the side.

~ 28 ~

before

after

tuscan rice
prep time: 15 min. cup 2 1 1 1 1 cup 3 1 tsp 1 cups cook time: 50 min. serves: 4

carrot & camembert risotto

picture at right prep time: 15 min. 3 cups 1 tbsp 1 tbsp cup 1 cup cup 1 cup cup 1 tbsp cook time: 30 min. serves: 4 750 mL 15 mL 15 mL 125 mL 250 mL 125 mL 250 mL 125 mL 15 mL (approx) Knorr Chicken or Vegetable Broth soft margarine or butter Bertolli Olive Oil minced green onions Arborio rice dry white wine carrot juice Camembert cheese, cut in small pieces chopped fresh herbs (chives, parsley, thyme)

Bertolli Classico Olive Oil 50 mL cloves garlic, minced 2 green onion, diced 1 zucchini, diced 1 small sweet red pepper, diced 1 long-grain rice, rinsed and drained 250 mL sprigs fresh thyme 3 bay leaf 1 salt 1 mL Knorr Chicken or Vegetable Broth 375 mL

In saucepan, heat olive oil over medium heat; saut garlic, onion, zucchini and red pepper, stirring, until softened, about 4 to 5 minutes. Stir in rice, thyme, bay leaf and salt; cook, stirring and making sure that rice is not sticking to bottom of pot, for 2 minutes. Stir in broth; bring to boil. Reduce to simmer and cover with tight-tting lid; simmer for 3 minutes. Turn off heat; let rice stand on burner until fully cooked, about 30 minutes. Remove and discard bay leaf and thyme. Serve warm.

In saucepan, bring broth to simmer; keep hot over low heat. In skillet set over medium-high heat, melt margarine in olive oil; cook green onions until softened. Add rice, stirring until coated. Stir in wine until absorbed. Add broth, cup (125 mL) at a time, stirring, until each addition is absorbed. Stir in carrot juice, cup (125 mL) at a time, until absorbed and rice is tender but rm. (If necessary, add additional broth, cup (50 mL) at a time until rice has reached desired tenderness.) Stir in Camembert cheese and herbs. Serve immediately.

tip: For a satisfying weekday meal, pair this

side dish with stir-fried chicken strips and steamed mixed vegetables.

tip: Serve this creamy rice dish with roasted

baby carrots and sweet red peppers.

~ 30 ~

before

after

discover more ways to add colour to your everyday meals with Knorr
Making delicious, colourful meals every day is easy with a little help from Knorr. Serve up quick and complete meals with Knorrs Classic Soup, Sauces, Gravies, Simply Broth, Bouillon Cubes, Marinades, Ready-To-Serve Soups and Frozen Entrees. For more recipes and to learn more about eating in colour, visit www.knorr.ca

Trade-mark owned or used under license by Unilever Canada, Toronto, Ontario M4W 3R2.

~ 32 ~