I indulge with the cheddar biscuits in this recipe since the vegetables are leaner. This is also a great side dish for grilled fish or chicken.
1 cup (250 mL) whole wheat flour, sifted a few times
1 tsp (5 mL) low-sodium baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
Pinch of ground black pepper
3 Tbsp (45 mL) unsalted butter, cut into 1/2 in (1.25 cm) cubes and chilled
1/4 cup (60 mL) grated extra-sharp cheddar
1 green onion, finely chopped
3/4 cup (180 mL) buttermilk, well shaken
Whisk together flour, baking powder, baking soda, salt, and pepper in large bowl. Blend in butter with fingertips until mixture resembles coarse meal. Stir in cheese and green onion, add buttermilk, and stir until just combined.
Set aside until called for in Braised Vegetables Pot Pie recipe below.
Braised Vegetables Pot Pie
3 Tbsp (45 mL) extra-virgin olive oil, divided, plus extra for oiling pan
3 cups (750 mL) young vegetables (such as onion, leek, carrot, celery, turnip, parsnip, squash, or potato), chopped to similar size
3 cups (750 mL) low-sodium vegetable broth, divided
1/2 tsp (2 mL) finely chopped fresh thyme
1/4 cup (60 mL) whole wheat flour (or gluten-free option)
Preheat oven to 400 F (200 C). Lightly brush 9 x 9 in (23 x 23 cm) baking pan or other shallow baking dish with about 1 tsp (5 mL) extra-virgin olive oil, and set aside.
In separate heavy, shallow pan add vegetables, 1 cup (250 mL) broth, 1 Tbsp (15 mL) oil, and thyme, and stir to coat. Over medium-high heat, bring to a boil, then lower heat and simmer, covered, until vegetables are nearly done and liquid has been almost absorbed, about 20 or 30 minutes depending on vegetables used and their size.
Remove lid and cook over high heat, stirring occasionally, until vegetables are coated with glaze and caramelized.
While vegetables are cooking, prepare sauce by heating remaining 2 Tbsp (30 mL) oil in large saucepan over medium-low heat. Add flour, whisk until smooth and cook, whisking constantly, for 2 minutes. Add remaining 2 cups (500 mL) broth and whisk until smooth. Increase heat to medium and simmer, whisking constantly. Remove pan from heat and whisk vigorously to break up any lumps.
Add vegetables to sauce, stir, and pour into prepared pan.
Drop Cheddar Biscuits (see above for recipe) into pan as topping, in mounds using ice cream scoop, leaving spaces in between. Bake until biscuits are golden and filling is bubbling, 25 to 30 minutes. Let stand for 5 minutes before serving.
Each serving contains: 263 calories; 5 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 27 g carbohydrates (4 g sugars, 2 g fibre); 351 mg sodium
source: "Pot Pies", alive #361, November 2012
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.