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U of T Scarborough

Cooking with Chef Mike - Online Only
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Group Fitness Class

Cooking with Chef Mike - Online Only

Chef Mike demonstrates easy, flavorful, health inspired dishes.  Whether it be a simple side, healthy snack or entree, Chef Mike shows how together we can feed our families and ourselves with proper nutrition in mind.

Come along for the journey together, in his personal home kitchen as we gather around the virtual kitchen table.

No registration necessary. Just follow the link to to view.

View all recipes here


Date INFO Ingredients

Melanzane Involtini

April 28th, 2020

Prep time: 30 minutes

Cook time: 45 min

Total time: 1 hour 15 minutes

Servings: 4 People


  • 2 large eggplants; 2 pounds (1 kg) total
  • Sea salt
  • Extra virgin olive oil
  • Parmigiano Reggiano
  • Tomato sauce
  • Marsala wine (dry or sweet)
  • Eggs
  • Garlic
  • Baby Spinach
  • Ricotta cheese
  • Breadcrumbs
  • All Purpose flour (can be substituted for Gluten Free All Purpose Flour)
  • Oregano powder
  • Garlic powder
  • Salt
  • Pepper
  • Fresh parsley
  • Fresh Basil/Oregano


  • Ricotta cheese 454g
  • 1 cup shredded mozzarella cheese
  • 1 cup freshly grated Parmigiano-Reggiano
  • 3 cup spinach wilted down
  • 1 ½ oz Marsala wine
  • Garlic
  • 1 Egg
  • Salt and pepper to taste


  • 3 Tablespoons Olive Oil
  • 1 Finely Chopped Sweet Onion
  • 2 Garlic Cloves, Minced
  • 2 Cups Chopped Tomatoes
  • Salt & Pepper To Taste
  • 3 Tablespoons Finely Chopped Fresh Basil


Dredging Station:

  • 2 cup flour
  • 2 cup bread crumbs
  • Salt and pepper
  • Oregano
  • Garlic powder
  • 3 egg + water
  • 2 cups bread crumbs


  1. Pre heat oven to 375°F
  2. Remove the tops and bottoms from the eggplants. Cut them lengthwise into 1/4-inch-thick (1/2 cm) slices, discarding the two end slices. You should have 8 slices from each eggplant for a total of 16 slices.
  3. Place the slices in a colander in the sink, sprinkling sea salt between layers.
  4. Weight the eggplant slices down with a heavy plate and let rest for 30 minutes.
  5. Pat the eggplant slices dry.
  6. Make the dredging station by starting 1 separate container with the flour mix.
  7. The 2nd dish for the beaten eggs with 1 tablespoon of water.
  8. Lastly the 3rd dish is for breadcrumbs
  9. Heat a few tablespoons of oil in a heavy frying pan over medium heat.
  10. First dredge the eggplant slices in the flour, then the egg, then into the bread crumbs, and fry in batches until golden brown on both sides.
  11. To prepare the sauce, in a saucepan, heat the olive oil over medium heat until lightly smoking.
  12. Add the onions, and cook until translucent and soft, about 5 minutes.
  13. Add the minced garlic, and continue to cook until fragrant, another minute or two.
  14. Add the tomatoes, salt, pepper, and basil, and cook over medium heat for 7 to 8 minutes or just until the sauce begins to thicken.
  15. Spoon a cup of the sauce over the bottom of a large ovenproof casserole dish.
  16. In a bowl, mix together the filling ingredients.
  17. Take a slice of eggplant, and spoon a heaping tablespoon of filling onto the thicker end of the eggplant slice and roll, encasing the filling.
  18. Place the eggplant slices seam side down side by side.
  19. Spoon the rest of the sauce over the eggplant rolls, cover the casserole dish with foil, and bake for 45 min.
  20. Uncover the casserole dish, then sprinkle more cheese (parmesan) over the eggplant slices.
  21. Bake uncovered until the cheese has lightly browned.
  22. Remove from the oven, cut, plate, garnish and enjoy!
Beef & Pork Burgers
April 21st, 2020

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time :25 minutes


Servings 6 Burgers


·     250 g ground beef

·     250 g ground pork

·     1 medium onion

·     1 1/2 teaspoon chili powder

·     1 teaspoon of yellow prepared mustard

·     1 teaspoon garlic powder/granulated (not garlic salt)

·     1/4 teaspoon Worcestershire sauce


1.     In a bowl, combine the beef, pork, finely diced onion, mustard, Worcestershire sauce, chili powder, garlic powder and onion powder and mix.

2.     Take approximately 1/2-3/4 cup of meat and shape it until it is approximately 1cm thick. Poke a hole in the middle so that the burger keeps it shape and doesn’t curl up during the cooking process.

3.     Use small pieces of parchment paper between the burgers to stack them up until you ready to cook them.

4.     Let the patties sit for 30 minutes

5.     Set the stove to medium heat and add a bit of oil. Wait until the pan is very hot.

6.     Add in the burger and let it sear for 1-2 minutes. Don’t touch it or flip it!

7.     Add 1/4 cup of water to the pan and quickly put a lid over it and let it steam. (Careful, the steam is hot!) Let it cook for about 2 minutes, or until the water has evaporated away

8.     Remove the lid and flip the burger and let it cook for another 2 minutes to brown the other side.

9.     At this point, if you are adding cheese to your burger put it on now and put the lid over it for another 30 seconds or until the cheese has melted

10.  Serve it on a bun and some toppings and enjoy!!


Cuban Mojo Crackling Crust Roast Pork

April 21st, 2020

Serves 8


·      1 (8 to 8 1/2 pound) bone-in skin on pork shoulder or smaller (boneless is ok also)

·      24 garlic cloves

·      2 tbsp kosher salt and black pepper

·      1/2 cup olive oil

·      1/4 cup lightly packed fresh mint leaves

·      1 tbsp finely chopped oregano

·      1 tbsp ground cumin

·      finely grated zest of 2 limes

·      finely grated zest of 2 oranges

·      Use the juice from the above listed citrus



1.     preheat oven to 350°F

2.     using a sharp knife, score the pork skin and fat in a diamond pattern, taking care not to cut down to the meat and spacing the slashes 1/2 inch apart. Transfer the pork shoulder to a large baking dish or roasting pan.

3.     Combine the garlic and salt in a food processor and pulse until the garlic is finely chopped. Add the olive oil, whole oregano leaves, cumin, and lime and orange zests; process into smooth paste.

4.     Scrape the paste onto the pork shoulder and rub it all over, making sure it gets into the slashes in the skin and fat. Pour the lime and orange juices around the pork.

5.     Cover the baking dish completely with foil and bake until the thermometer reads between 180°F and 190°F, 6-7 hours. Remove the pork from the oven and turn on the broiler.

6.     Uncover the pork, return it to the oven, and broil until the skin puffs and is golden brown and crisp, 10 to 15 minutes. Transfer the pork to a cutting board and let rest for 20 minutes.

7.     Meanwhile, pour the pan juices into a medium saucepan and bring to a boil over high heat. Cook until reduced slightly, about 10 minutes. Remove the sauce from the heat and pour it through a fine-mesh strainer into a small bowl. Skim off the fat, if you like. Stir the finely chopped mint into the sauce.

8.    Serve the pork shoulder with the sauce alongside.

Mango Tequila Chicken Breast or Basa Fillet
April 21st, 2021  


·      Boneless skinless chicken breast

·      1/2 cup extra-virgin olive oil

·      Juice of 1 lemon/lime

·      Kosher salt and freshly ground pepper

·      IQF frozen mango chunk

·      1 bunch parsley (leaves only) and fresh cilantro

·      1 clove garlic minced

·      1/2 teaspoon red pepper flakes or hot pepper paste

·      2 fluid oz of Tequila

·      1 tablespoon soya sauce low sodium

Directions :

Once the chicken is marinated overnight- grilled on medium to high heat (4-6 min) or based n thickness, while crossing on a 45-degree angle to get the desired checkered effect.

How to make Ceviche
April 21st, 2020

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings


·    1 lb. firm white ocean fish like grouper, sea bass or sole, in 1-inch pieces sliced 1/4 inch thick

·    1/2 cup lime juice

·    1/2 cup lemon juice

·    1 medium sweet onion, small dice or sliced very thinly

·    1 large avocado, pitted and diced

·    1 large tomato, diced

·    1 jalapeno, seeds and ribs removed then minced

·    1/4 cup chopped cilantro (more for garnish)

·    2 Tbsp. orange juice

·    1 Tbsp. olive oil

·    1/4 tsp. salt

·    Tortilla chips


1.   In a medium bowl combine the fish, lemon and lime juices and onion. Put it in the fridge and let it marinade for 20-30 minutes, until the fish looks cooked on the outside but still has a firm sushi-style texture in the middle.

2.   Drain. Add avocado, tomato, jalapeno, cilantro, orange juice, olive oil and salt. Stir gently. Garnish with more cilantro and serve immediately with tortilla chips on the side.

Creamy Chicken Penne Pasta
April 14th, 2020

Total Time: 30 minutes

Prep Time: 15 minutes

Cook Time: 20 minutes

for 2 servings

  • 1 chicken breast (500 g), sliced in half and then long thin strips
  • 2 tablespoons unsalted butter
  • ½ teaspoon dried oregano
  • 2-3 small cloves of minced garlic
  • ½ teaspoon sea salt
  • ½ teaspoon pepper
  • 2 cup penne pasta (500 g), cooked
  • ¼ cup fresh parsley (10 g)
  • 1/2 cup sliced button mushrooms
  • 1 medium white onion - caramelized
  • Fresh Diced tomato (small roma or ½ hot house)
  • Half a fresh lemon
  • 1 cup heavy cream (18-35%)
  • ¼ cup shredded/grated parmesan cheese (25 g)
  1. Bring Salted water to a boil in a pot and cook pasta until al-dente – firm but tender (follow the instructions for the cook times on the back of the packaging of your preferred pasta)
  2. In a saucepan over medium-high heat, melt butter, then add the sliced chicken breast.
  3. Season with salt, pepper, minced garlic (reserve half for later), and oregano. Cook 8-10 minutes or until chicken is fully cooked. Remove from heat and set chicken aside.
  4. In the same pan over medium heat, melt butter and add the sliced mushrooms and onions. Cook until they begin to soften and caramelize. Add in fresh diced tomato and sauté for 2 min.
  5. Add the remaining minced garlic and cooked chicken breast, stirring until incorporated. Add a touch more butter if needed
  6. Deglaze the saucepan with either a chicken stock, reserved pasta water or ¼ cup of your favorite dry white wine.
  7. Add in the cream and simmer until thickened. Squeeze a small amount of lemon juice into the cream to lighten the heavy sauce to taste
  8. Adjust seasonings with salt and pepper if needed
  9. Once plated, top with fresh chopped parsley and Parmesan cheese.
Chocolate Avocado Mousse
April 7th, 2020


Total Time: 5-7m

Yield: 1-2 servings

  • flesh of 2 ripe avocados (240g)
  • ½ cup regular or organic cacao cocoa powder
  • 3-4 tbsp milk of choice (almond preferred) – or preferred fat % milk or cream)
  • 1/2 tsp pure vanilla extract
  • 1/8 tsp salt
  • sweetener of choice to taste (preferred 1/4 cup pure maple syrup) or agave
  • shredded coconut for garnish

Combine all ingredients in a blender or food processor until completely smooth. Portion and garnish with shredded coconut.  Chill for 15-20 min before serving

Chocolate Bark
April 7th, 2020



Total Time: 20 mins + 15 mins cool time

Yield: 25 pieces

  • 12 ounces quality chocolate chips or chopped chocolate (dark)
  • ¾ cup raw nuts or seeds (choose from almonds, pecans, hazelnuts, pistachios and/or pepitas)
  • ¼ cup dried cranberries or other dried fruit (dried cherries, apricots and/or candied ginger—chopped if large)
  • ¼ cup shredded coconut
  • About ½ teaspoon sea salt
  • 1 tablespoon of olive oil
  1. Melt chocolate in a heat-proof bowl set over a saucepan of gently simmering water. (double boiler)
  2. Sprinkle the nuts, dried fruit, shredded coconut and salt. Into the chocolate once removed off the heat. (reserve some of this for visual garnish on top)
  3. Cover a large, rimmed baking sheet with parchment paper. Use a silicone or rubber spatula to spread chocolate evenly over the centre area of the baking sheet—aim for about ¼″ thickness. Sprinkle remaining ingredients on top for garnish with coconut
  4. Once the chocolate is completely hardened, use your hands to break it into desired serving size. Serve immediately or cover and store in refrigerator.

Sweet Potatoe Quinoa Cakes

March 31st, 2020



  • 1 1/2 cup Sweet potato (cooked and mashed)
  • 1 cup Red, black and green quinoa mix (cooked and drained)
  • 1 ¾ water or stock (to cook quinoa)
  • 60-80 g Dried cranberry (or preferred nut)
  • 1/3 bunch Parsley
  • 1/4 part Red and Green pepper
  • 3 stalks Green Onion
  • 1 tbsp Salt
  • 1 tsp pep
  • 1 tsp cumin
  • 1tsp garlic or 3 small garlic cloves


Dipping Sauce:

  • 250 ml Sour cream
  • 2 tsp paprika dip
  • 1tbsp lemon
  • 1 tbsp parsley
  • ½ tsp chopped garlic


  1. Pre heat oven to 375 degrees
  2. Peel and cut sweet potato into cubes. Place in a pot of water, add salt and bring to a boil. Drain water and place into a bowl to cool and rough mash (not too smooth but some lumps remaining)
  3. Rinse quinoa and place into a pot and cover with 1 ¾ cup water. Bring to a boil and reduce to a simmer and keep the cover on. Cook for 15 minutes on LOW. Turn off the stove and leave it covered for another 5 minutes.
  4. Uncover — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork and serve. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for another 5 minutes, until all the water has been absorbed.
  5. Chop the red and green pepper, parsley and green onion. Fold in the cooked quinoa, lemon juice, salt, pepper, cumin, parsley and chopped garlic into the mashed sweet potatoes until combined.
  6. Get a baking tray and line with parchment paper. Measure or scoop potato mixture and roll into balls, and place them onto the tray. Bake for 10 minutes or until nice and golden.
  7. Prepare the dipping sauce by mixing the sour cream, paprika, lemon juice, parsley and chopped garlic.
  8. Remove potato cakes from oven, plate and serve with dipping sauce.


About Chef Mike

Chef Mike

Mike Cassano, the Executive Chef of the Toronto Pan Am Sports Centre first started his cooking adventure at a young age.  With his family encrusted in the baking industry over 2 generations, Mike followed in the footsteps of his father.  Mike completed the Culinary Management course at the esteemed George Brown College and proceeded to obtain his Red Seal certification.  Working alongside some of the top chefs in Toronto and the GTA, Mike opened his own business.  After this successful venture, Mike proceeded to consult and would love the challenge of steering the ship of failing businesses and restaurants.  In resent years Mike has been specializing in high performance nutrition meals and fueling top athletes from the NHL and other major competitive sport.  The Toronto Pan Am Sports Centre is the best platform for Mike to share his expertise and bring together community and athletes alike for the common goal of good food and healthy lifestyles.

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    All Access

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  • Online Only

    This class is online only. Please follow the link to register to see class

  • Recommendation

    We recommend watching the class live and asking any questions. Then rewatching the class, should you want to prepare the dish.

Upcoming Schedule

Not currently being offered.