School-Night Dinner in 20 Minutes!

Check out these nutritious and delicious recipes that use sale items in this week’s Freshco flyer (September 7-13)!

Sale items are listed in red.

Tuna Melts with Veggies and Dip

Tuna Melts with Veggies and Dip


  • Tuna (2 cans)
  • Whole Grain English Muffins (4)
  • Cheddar Cheese (4 tbsp shredded)
  • Red and Green Peppers (1 of each sliced)
  • Zucchini (1 small sliced)
  • Mayonnaise (2-3 tbsp)
  • Celery (1-2 stalks chopped)
  • Green Onion (1-2 stalks chopped)
  • Salt and Pepper (pinch of each)


Step 1

In a small bowl, add tuna, celery, green onion, mayonnaise, salt, and pepper; mix with a fork.

Step 2

Cut English muffins in half and toast. Divide tuna mixture between 4 toasts, top with 1 tbsp cheese, place on baking sheet and broil on High for 6 – 7 minutes or until cheese is melted and browned a bit.

Step 3

Serve immediately with veggies (sliced peppers and zucchini) and dip — try hummus or tomato salsa. Enjoy!

BBQ Chicken and Zucchini “Burger”

BBQ Chicken and Zucchini “Burger”


  • Lean Ground Chicken (1 lb)
  • Zucchini (1 large)
  • Green Onion (1-2 stalks)
  • Curry Powder (1 or 2 tbsp)
  • Ground Turmeric (1/2 tsp)
  • Cilantro (1/4 cup chopped) — optional
  • Chopped Garlic (1 tbsp or 1 clove)
  • Olive Oil (drizzle)
  • Salt and Pepper (pinch of each)


Step 1 – Burger Patties

In a bowl, combine chicken with garlic, turmeric, curry powder, and green onion. Lightly oil hands and form 4-6 patties. Oil patties and season surface. Barbecue 12 to 15 minutes or until chicken is cooked.

Step 2 – Zucchini

Cut zucchini crosswise into large “coins”; drizzle both sides with olive oil and sprinkle with salt and pepper. Place coins directly on the BBQ grill and cook for 5-6 minutes or until cooked. Use 2 grilled zucchini coins as the “bun” to your BBQ chicken patty. Add your favourite condiments and toppings.


Roasted Chicken and Zucchini Ribbon Salad

Roasted Chicken and Zucchini Ribbon Salad


  • 2 tablespoons olive oil, divided
  • 5 teaspoons ground coriander, divided
  • 1 teaspoon black pepper, divided
  • 8 ounces (about 2 cups) skinless, boneless chicken (taken from roasted whole chicken)
  • 1 1/2 ounces feta cheese, crumbled (about 1/3 cup)
  • 1-2 medium zucchini, halved lengthwise, seeded, and shaved into long ribbons (about 2 cups)
  • 1/4 cup fresh cilantro leaves (optional)


Step 1 – Roast the Chicken

Preheat oven to 350 degrees F (175 degrees C).

Place whole chicken in a roasting pan, and season generously inside and out with salt and pepper. Place 3 tablespoons butter (or non-hydrogenated margarine) in the chicken cavity. Arrange dollops of the remaining butter around the chicken’s exterior. For additional flavour cut onion and celery into small pieces and place in chicken cavity.

Bake uncovered 1 hour and 15 minutes in the preheated oven, to a minimum internal temperature of 180 degrees F (82 degrees C). Remove from heat, and baste with melted butter and drippings. Cover with aluminum foil, and allow to rest before cutting and serving.

Step 2 – Dress the Chicken

Combine 1 tablespoon oil, 1 tablespoon coriander, 1/2 teaspoon pepper, and cooked chicken in a bowl; toss to coat.

Step 3 – Zucchini Ribbon Salad

Combine remaining 1 tablespoon oil, remaining 2 teaspoons coriander, remaining 1/2 teaspoon pepper, and zucchini ribbons in a bowl; toss to coat. Sprinkle with crumbled feta cheese and cilantro, if desired.

Place chicken on plate and top with zucchini ribbon salad. Enjoy!

If you’re looking for a vegetarian option, try replacing the roasted chicken with a can of white kidney beans!

Turkey Burgers with Sliced Apple and Avocado

Turkey Burgers with Sliced Apple and Avocado


  • 1 box Compliments Extra Lean Turkey Burgers
  • 1 bag whole grain buns
  • 2 red delicious apples, cored and thinly sliced
  • 1 avocado, pitted and thinly sliced
  • optional burger toppings can include red onion, sprouts, leafy lettuce, mayonnaise, etc.


Step 1 – Cook the Turkey Burgers

Cook burgers according to instructions listed on the box.

Step 2 – Top the Burgers

Add sliced apples, avocado, and more of your favourite toppings to your burger and whole grain bun. If you’d like to opt out of the burger bun, try a leaf lettuce wrap instead!

For an extra veggie kick, enjoy a side of spring mix salad!

Beef and Lentil Burgers

Makes 4 servings


  • 1 can cooked green lentils
  • 3/4 lb lean ground beef
  • 1 small zucchini, coarsely grated
  • 1 egg
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp cooking oil
  • Choice of burger topping ssuch as tomatoes, sliced avocado, spinach, and Dijon mustard
  • Add a side of salad such as Dole “Chop Chop” (1 bag)


Place lentils, lean ground beef, zucchini, and egg in a large bowl. Season with salt and pepper and mix until well combined.

Shape into 4 patties. Place on a baking tray. Cover and place in the fridge for 10 minutes to chill.

Cook on BBQ grill or frying pan. Cook the patties for 4 minutes each side or until lightly charred and cooked throughout.

Build your burger on a whole bun or lettuce wrap. Add a side salad for a complete meal!

Salmon Oasis Sandwich

Makes 4 servings


  • 1 can (70g) sockeye salmon
  • 4 whole wheat English muffins or 4 slices whole wheat bread
  • 1/4 cup light mayonnaise
  • 2 tbsp finely chopped green onion
  • 2 tsp lemon juice
  • 1/2 tsp curry powder
  • 1/4 tsp black pepper
  • 3/4 cup shredded mozzarella cheese
  • 2 bell peppers sliced
  • Sprouts (optional) for garnish


Toast English muffin or whole wheat bread.

Combine canned salmon, mayonnaise, onion, lemon juice, curry powder and pepper. Spread of English muffin or bread; top with shredded cheese. Sprinkle with paprika (optional).

Place on ungreased baking sheet. Broil in oven for 3 minutes or just until cheese melts.

Add sliced bell peppers to the side for an extra veggie kick!

Egg and Potato Scramble with Asparagus and Mushrooms

Makes 4 Servings


  • 6 large eggs
  • 1 small bundle (8 spears) asparagus
  • 1 cup mushrooms
  • 3-4 small PEI potatoes
  • 1 red bell pepper
  • 1 small onion
  • Garlic powder (to taste)
  • Salt and pepper (to taste)


Cube potatoes and place in the microwave to cook on the “potato setting.” Dice the onion and bell pepper, slice the mushrooms, and chop the asparagus.

Combine potatoes, onions, bell pepper, and asparagus in a skillet and cook in olive oil over medium heat.

Add eggs, mushrooms, salt, pepper, and garlic powder, and scramble to combine. Serve immediately.

Chicken Pear and Arugula Salad

Makes 4 Servings


  • 2 boneless, skinless chicken breasts
  • Salt and pepper
  • 1/4 cup olive oil (1tbsp for cooking; 3tbsp for dressing)
  • 2 tablespoons cider vinegar
  • 2 teaspoons Dijon mustard
  • 1 large bunch arugula (about 5-6 cups)
  • 2 ripe pears, halved, cored and thinly sliced
  • 1/4 cup walnuts (or roasted sunflower seeds)
  • 1/8 cup dried cranberries


Sprinkle chicken with salt and pepper. Warm 1 Tbsp. olive oil in a large skillet over medium-high heat. Add chicken and cook, turning once, until golden on both sides, about 10 minutes total. Transfer to a plate.

While chicken is cooking, whisk remaining 3 Tbsp. oil, vinegar, mustard, 1/2 tsp. salt and pepper in a small bowl.

Slice chicken thinly across the grain. Place arugula, pears, chicken and any accumulated juices from plate in a mixing bowl. Top with dressing and toss gently with hands to coat. Divide among four dinner plates. Sprinkle each portion with walnuts and cranberries, and serve immediately.

Pork Tenderloin Souvlaki with Greek Salad

Makes 4 servings

Ingredients for the Pork Souvlaki

  • 1 pork tenderloin, cut into bite sized pieces
  • 2 cloves garlic, chopped
  • 1 lemon, juice and zest
  • 1 tablespoon yogurt
  • 1/4 cup olive oil
  • 1 teaspoon oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions for the Pork Souvlaki

Marinate the pork tenderloin in the list of ingredient posted above (ingredients for pork souvlaki). Let the meat sit in the fridge for 30 minutes to overnight.

Grill the pork tenderloin over medium-high heat until cooked, about 2-4 minutes per side.

Ingredients for the Greek Salad

  • 6 cups romaine lettuce, sliced
  • 1 cup tomato, diced
  • 1 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 1/4 cup kalamata olives, pitted and coarsely chopped
  • 1/4 cup feta, crumbled
  • 1/4 cup tzatziki sauce

Directions for the Greek Salad

Assemble the salad ingredients in a large bowl and enjoy!

Salmon Burger with Carrot and Apple Coleslaw

Makes 4 servings

Ingredients for Salmon Burgers

  • 2 cans clover leaf salmon (6oz)
  • 2 tablespoons mayonnaise
  • 1 medium lemon, juiced
  • 1 teaspoon dill, fresh chopped
  • 1 tablespoon parsley, fresh chopped
  • 1 large egg
  • 2 tablespoons flour or bread crumbs
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 whole wheat buns

Directions for Salmon Burgers

Combine all of the ingredients except the olive oil in a bowl.

Form into 2-3 inch patties. Heat the oil in a heavy bottomed skillet over medium high heat.

Fry the burgers until well browned on both sides. Serve on whole wheat buns and enjoy. Feel free to add your favourite toppings.

Ingredients for Carrot and Apple Coleslaw

  • 1 large sweet red apple
  • 1 large tart green apple
  • 1 tablespoon freshly-squeezed lemon juice
  • 10 ounces raw matchstick carrots (about 3 cups)
  • 1/3 cup mayonnaise
  • 1/3 cup plain yogurt
  • 2 tablespoons honey
  • 2 teaspoons rice wine vinegar
  • Salt & freshly ground black pepper
  • 3/4 cup crumbled feta cheese (about 3 ounces)
  • 1/2 cup dried sweetened cranberries

Instructions for the Carrot and Apple Coleslaw

Core apples and cut into thin slices; cut slices into matchsticks (you should have around 3 1/2 cups julienned apples). Place in a large bowl and toss with lemon juice. Add carrots and stir to combine.

In a small bowl, whisk together mayonnaise, yogurt, honey, rice wine vinegar, and salt and pepper, to taste. Pour over apple/carrot mixture and stir to coat. Mix in crumbled feta cheese and dried cranberries. Taste and adjust seasonings, adding more salt and pepper, if necessary. Refrigerate for at least 30 minutes to an hour to allow the flavors to blend, or longer if you prefer softer carrots and apples. If a bit of liquid accumulates at the bottom of the bowl, serve using a slotted spoon.