02/24/2014 07:05 EST | Updated 04/26/2014 05:59 EDT

Easy recipes for chili, pasta, pizza and frittata feature six main ingredients

With a minimal number of great ingredients, you can have easy meals that are healthful, delicious and enjoyable, says Dietitians of Canada.

The organization, which represents close to 6,000 registered dietitians across the country, is providing a sneak peek at some recipes that will be part of Cookspiration, its free app for iPads and iPhones launching Tuesday.

The nutritious recipes, which feature six main ingredients, can be concocted quickly and easily. In fact, with the ingredients ready in your fridge and pantry, you can have a meal faster than driving out and ordering takeout.

Lunchbox Chili

Here's a great lunch idea that serves one.

250 ml (1 cup) cooked rice

175 ml (3/4 cup) canned kidney beans, drained and rinsed

125 ml (1/2 cup) frozen corn kernels

1 medium tomato, chopped

50 ml (1/4 cup) diced green bell pepper

30 ml (2 tbsp) finely chopped onion

1 ml (1/4 tsp) chili powder

In a microwave-safe plastic container (750- to 1-l/3- to 4-cup size), stir ingredients together until combined.

Microwave on high, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.

Makes 1 serving.

Nutritional information per serving: 447 calories; 94 g carbohydrate; 18 g protein; 15 g dietary fibre; 2 g fat.

Source: "Cook Great Food: 450 Delicious Recipes" by Dietitians of Canada (Robert Rose Inc.,, 2001).


Pasta With Roasted Vegetables and Goat Cheese

For best flavour, use fresh herbs rather than dried, but add them at the very end with the cheese. Substitute about 30 ml (2 tbsp) fresh for every 5 ml (1 tsp) dried.

1 l (4 cups) cubed zucchini

500 ml (2 cups) cubed eggplant

500 ml (2 cups) coarsely chopped red bell peppers

250 ml (1 cup) coarsely chopped sweet white or red onions

30 ml (2 tbsp) olive oil

7 ml (1 1/2 tsp) dried Italian seasoning or French herbs

250 g (8 oz) rotini, penne or other pasta

100 to 125 g (3 1/2 to 4 oz) soft crumbled goat cheese

Grated Parmesan cheese (optional)

In a large bowl, combine zucchini, eggplant, peppers and onions. Add oil and Italian seasoning; toss to coat. Please vegetables in a single layer on a greased large rimmed baking sheet; roast in a 220 C (425 F) oven, stirring occasionally, for 30 to 40 minutes or until vegetables are golden and slightly softened.

Meanwhile, in a pot of boiling water, cook pasta according to package instructions or until tender, but firm; drain.

Toss vegetables with pasta. Sprinkle goat cheese over top; toss to combine or leave as is and sprinkle with Parmesan cheese, if desired.

Makes 4 servings.

Nutritional information per serving: 395 calories; 56 g carbohydrate; 14 g protein; 6 g dietary fibre; 13 g fat.

Source: "Cook Great Food: 450 Delicious Recipes" by Dietitians of Canada (Robert Rose Inc.,, 2001).


Red Pepper and Goat Cheese Pizza

Using a baking stone is a great way to give your pizza a crusty finish. Place the pizza stone in a cool oven, turn on the oven and heat the stone for about 45 minutes before cooking the pizza.

1 30-cm (12-inch) round of flatbread or enough pizza dough for a 30-cm (12-inch) pizza

15 ml (1 tbsp) olive oil

250 ml (1 cup) shredded mozzarella cheese

50 ml (1/4 cup) soft crumbled goat cheese

1 large red bell pepper, thinly sliced

1 large tomato, sliced

50 ml (1/4 cup) sliced black olives

50 ml (1/4 cup) sweet vidalia onion, sliced (optional)

5 ml (1 tsp) dried basil or 30 ml (2 tbsp) chopped fresh basil

Heat oven to 200 C (400 F) if using flatbread or 230 C (450 F) if using pizza dough.

Place flatbread on baking sheet. Alternatively, if using pizza dough, spread out dough on lightly greased pizza pan to make a 30-cm (12-inch) circle.

Brush olive oil on top of flatbread or pizza dough. Sprinkle with mozzarella cheese. Top with goat cheese, red pepper, tomato, black olives, onion, if using, and basil.

Bake pizza in bottom half of preheated oven for 10 to 15 minutes or until crust is golden and filling is bubbly.

Makes 4 servings.

Nutritional information per serving: 373 calories; 40 g carbohydrate; 14 g protein; 3 g dietary fibre; 18 g fat.

Source: "Cook Great Food: 450 Delicious Recipes" by Dietitians of Canada (Robert Rose Inc.,, 2001).


Zucchini Frittata

You can vary the ingredients to suit your palate.

500 ml (2 cups) sliced zucchini

1 small onion, minced

15 ml (1 tbsp) butter or margarine

7 ml (1 1/2 tsp) olive oil

6 eggs, beaten

15 ml (1 tbsp) chopped fresh parsley

5 ml (1 tsp) ground fennel

2 ml (1/2 tsp) ground dried rosemary

2 ml (1/2 tsp) salt

1 ml (1/4 tsp) ground black pepper

30 ml (2 tbsp) shredded cheddar cheese

In a large ovenproof skillet over medium-high heat, cook zucchini and onion in butter and olive oil for about 5 minutes or until tender.

In another bowl, combine eggs, parsley, fennel, rosemary, salt and pepper; pour over vegetables. Cook over medium heat, without stirring, until bottom of mixture has set but top is still soft. Sprinkle cheese on top. Place under preheated broiler for about 3 minutes or until cheese is melted and top is brown.

Makes 6 servings.

Nutritional information per serving: 126 calories; 3 g carbohydrate; 7 g protein; 1 g dietary fibre; 9 g fat.

Source: "Cook Great Food: 450 Delicious Recipes" by Dietitians of Canada (Robert Rose Inc.,, 2001).