Hamburger Stroganoff

Charlene prepared this recipe with extra-lean ground beef instead of sirloin strips which makes this comforting dish a bit more affordable and a bit lower in fat. When choosing recipes for the Seniors Cooking Club, Charlene always look out for low fat, low sodium, low sugar and low budget recipes. In fact, we should all adopt such healthy factors.


Stroganoff is usually served over noodles but it is also delicious served over rice, or on toast for a simple dinner.


  • 1 tablespoon vegetable oil
  • 1 pound extra-lean ground beef
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 pound mushrooms, sliced
  • 1/2 teaspoon salt
  • 2 tablespoons all-purpose flour
  • 1/4 cup sherry, optional
  • 1 cup low-sodium chicken or beef broth
  • 1 teaspoon paprika
  • pinch of nutmeg
  • 1/4 teaspoon ground pepper
  • 1 teaspoon Worcestershire sauce (we substituted with soy sauce)
  • 1/2 cup low-fat sour cream (or full fat plain yogurt)


Frances and Helmut paired up to make this comforting Hamburger Stroganoff.

Prep time: 20 mins; Cook time: 35 to 40 minutes; Serves 4 to 6.


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Turkey Meatloaf with Feta and Sun-dried Tomatoes

The Richmond Community Kitchens resumed on the first week of January 2010. The Gilmore Park Church Community Kitchen was the first kitchen of the year. Minoo prepared 4 dishes to celebrate the starting of a new year.


The first dish is Turkey Meatloaf with Feta and Sun-dried Tomatoes. This meatloaf is moist and colourful, white from the feta, red from the sun-dried tomatoes and green from the parsley.


  • vegetable cooking spray
  • 1/2 cup plain bread crumbs
  • 1/3 cup chopped fresh flat-leaf parsley
  • 1/4 cup garlic and herb-marinated sun-dried tomatoes
  • 2 cloves garlic, minced
  • 2 eggs, at room temperature, lightly beaten
  • 2 tablespoons milk
  • 1/2 cup crumbled feta cheese
  • 1/2 teaspoon salt or to taste
  • 1 teaspoon freshly ground black pepper
  • 1 pound ground turkey


This recipe is adapted from and it serves 5 to 6.

Updated: 28th July 2011: This recipe is adapted from Giada De Laurentiis of Food and it serves 5 to 6.

Prep time: 10 minutes

Cook time: 50 minutes


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Chicken Breasts Stuffed with Goat Cheese and Basil

The South Arm Cooking Club for seniors had a celebratory meal on the last cooking session of 2009. As usual, the seniors made 4 dishes in the kitchen. For this kitchen, there are two desserts which I enjoyed most.


The main dish is a chicken dish called Chicken Breasts Stuffed with Goat Cheese and Basil.  This chicken dish is fit for a party.


  • 4 boneless chicken breast halves, skinned
  • 1/2 cup fresh goat cheese, about 100 grams
  • 2 green onions, thinly sliced
  • 3 basil leaves, shredded or 1 teaspoon dried, crumbled
  • salt and freshly ground pepper to taste
  • 1 tablespoon olive oil

Sun-Dried Tomato and Mushroom Sauce

  • 2 tablespoons butter
  • 1/2 pound mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 6 sun-dried tomatoes
  • 1 cup low-sodium chicken stock
  • Stuffed-Chicken-Breasts-1-600x400

The Chicken Breasts Stuffed with Goat Cheese and Basil is adapted from Bon Appetit and it serves 4. Marcel, Helmut and Ken worked on this recipe.


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Vietnamese Cuisine: Spring Rolls (Cha Gio)

We were very excited when Minoo told us that she had invited one of South Arm Community Kitchen’s pioneer member, Doris to demonstrate some Vietnamese dishes. Doris is a third generation Chinese Vietnamese here. It is such a privilege to be able to invite her to demonstrate in the kitchen as she is a very busy hair dresser now.


The spring roll is deep fried until the skin is crispy. This is a great appetizer or finger food for holiday entertaining.


Of course, the spring roll has to go with the Fish Sauce dipping sauce. The sourness of the dipping sauce cuts back the heaviness of the meat.

Ingredients for Spring Roll:

  • 2 pounds ground pork
  • 5 pieces black fungus, reconstituted in some water, finely chopped
  • 2 bunches of mung bean vermicelli, soak in some water to soften and cut into smaller strands.
  • 1 pound taro root
  • 1 medium carrot
  • 1 medium onion, finely chopped
  • 1 egg (optional)
  • 1 package spring roll rice paper wrap (Asian boy brand recommended)
  • salt and pepper to taste

Ingredients for Fish Sauce for dipping:

  • 1 tablespoon fish sauce
  • 1 tablespoon sugar
  • 3 tablespoons hot water
  • 1 tablespoon freshly squeezed lemon juice (or 3/4 tablespoon vinegar)
  • 1 tablespoon garlic chili sauce (optional)



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Korean Cuisine: Bulgogi

Julia is a ESL student in Peace Mnenonite Church and she is a member of the community kitchen at that location. Julia made two very popular Korean dishes at the Peace Mnenonite Church Community Kitchen and Minoo invited her to do the same at the Gilmore Park Church Community Kitchen. We are so glad to have her. Julia invited her Korean friend, Michelle to be her interpreter.  Michelle is an intern pastor in the Peace Mnenonite Church. Not only that Julia brought along an interpreter, she also invited her ESL teacher, Mona to come along.

Julia learned her Korean cooking skills not only from her mom but she also attended a Korean cooking school for a year. She is a perfectionist in the kitchen.


Bulgogi is a popular Korean dish made with thinly sliced beef. This dish is best served with rice and lettuce or seaweed.


  • 3 pounds rib eye beef (ask the butcher to thinly slice for you)
  • 3 small onions (grate one to marinate the beef while two thinly slice)
  • 1 bunch (about 5) green onions, cut into 1-inch strips
  • 1/4 pear
  • 10 cloves of garlic, minced
  • 5 pieces of pyogo mushroom, slice


  • about 1/2 cup Korean BBQ sauce
  • 1/4 cup soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ground black pepper
  • 1 tablespoon sesame seeds
  • 1/2 tablespoon rice vinegar


This recipe serves 10.


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Indian Cuisine: Ground Meat Curry

For the main course, Minoo made a Ground Beef Curry for the Indian theme at the Caring Place Community Kitchen. I did not use beef on the title as most population in India are Hindus who do not eat beef. I do not want to be offensive. You can substitute the beef with other meat like chicken, turkey, lamb or pork.


This Ground Beef Curry is loaded with spices like turmeric, cinnamon, cumin seeds, coriander seeds and dried red chili flakes. Vania, a volunteer for the family services did a research on the benefits of eating spicy food and here are what she found out:

  • spicy food helps to prevent degeneration of the brain and nervous system
  • helps with prevention of depression and migraine
  • helps increase metabolism which is an important factor in weight loss function
  • use for pain and inflammation management
  • good for blood circulation
  • lower blood pressure
  • cancer prevention (Capsaicin, an active component of chili peppers, attack and kill cancer cells
  • improve digestion
  • improve sleep pattern



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Moroccan Chicken and Rice

The main dish which Minoo planned for the South Arm Community Kitchen is a Moroccan Chicken and Rice dish. We were surprised with the use of winter squash in this rice dish.


This Moroccan Chicken and Rice dish is a all in a pot dish.  It has protein, vegetable and grain in this dish.  This recipe is adapted from Alive Magazine and it serves 4.

The butternut squash and raisins add sweetness to this rice dish.  This is a good recipe to make use of winter squashes which are in season now.  They are cheap and nutritious.

Here is a tip to peel the tough skin butternut squash.  Microwave the whole squash, on high, for 2 minutes.  This softens the skins, making it easier to peel. (more…)

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Turkey Meatloaf

Marcel and Sydney worked together to make Turkey Meatloaf as the main dish at the South Arm Cooking Club for Seniors.  This lean and yet moist meatloaf is simple to make and is wonderful for dinner or as a sandwich filling.


When making meatloaf for solo dining, don’t form the meat mixture into one large loaf.  Instead, spray a muffin tin (or two) with cooking spray and fill with meatloaf mixture.  Fill each muffin cup to the top, but don’t pack down the mixture.  Bake at a preheated 375F oven for about 25 minutes.  A good way to save your hydro bill.

You can freeze the individual muffin loaves for future meal.  Just thaw overnight in the fridge and reheat in the microwave when you’re ready to eat. (more…)

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Peruvian Cuisine: Chicken in Aji Sauce (Aji De Gallina)

Erika Pereyra is a relatively new member of the South Arm Community Kitchen.  We were glad that she’s sharing some of her favourite Peruvian dishes in the South Arm Community Kitchen.  Erika shared with us that Peruvian cuisine has lots of influences from Spanish cuisine.  One can also find a lot of Japanese and Chinese restaurants in Peru.

I bet you will never guess that Peruvian Cuisine has one of the most diverse in the world and is at the same level of cuisines of the Chinese, Indian, French and Spanish. Lima, the capital of Peru, is referred to as the “gastronomic capital of the Americas”.


The video above on Peruvian Cuisine is a bit long but I find it interesting that the country of Peru is so rich in gastronomic heritage. Did you know too that Peru is home to about 2000 types of potatoes? Peru accounts for 40% of all potato varieties in the world.


The first dish which Erika shared with us is called Chicken in Aji Sauce (Aji De Gallina).  Aji is a kind of pepper, also known as Peruvian hot pepper.


The above are two types of Aji pepper which Erika introduced to us, one in the form of paste while another is whole.  Erika told us that we can find Peruvian groceries in Killarney Market at 49th Ave East Vancouver.  For the Chicken in Aji Sauce, we used Aji paste. (more…)

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