Heavy cream, butter, Parmesan, and a grand serving of refined pasta team up to make alfredo a dish where the calories can add up faster than snowflakes in a blizzard. This lightened-up whole grain version is just as creamy and rich-tasting without the avalanche of calories. And unlike its restaurant counterpart, it includes vegetables for a splash of colour and some nutritional do-goodery.
2 Tbsp (30 mL) grapeseed oil or extra-virgin olive oil, divided
2 garlic cloves, minced
1 Tbsp (15 mL) whole wheat flour
1 1/3 cups (330 mL) 1% milk
3/4 cup (180 mL) grated fresh Parmesan cheese
2 Tbsp (30 mL) light cream cheese
1 tsp (5 mL) lemon zest
2 tsp (10 mL) fresh thyme
1/4 tsp (1 mL) red chili flakes
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
12 oz (340 g) whole grain fettuccini or linguini
1 1/2 lb (750 g) skinless, boneless chicken breast or thigh, cut into thin strips
3 cups (750 mL) sliced crimini mushrooms
1 bunch kale, chopped
1/2 cup (125 mL) oil-packed sundried tomatoes, thinly sliced
1/3 cup (80 mL) chopped parsley
Heat medium saucepan over medium heat. Add 1 Tbsp (15 mL) oil and swirl to coat. Place garlic in pan and cook for 30 seconds, stirring constantly. Stir in flour and then gradually add milk, stirring with whisk as you go. Cook until mixture thickens, stirring often, about 6 minutes. Stir in Parmesan, cream cheese, lemon zest, thyme, chili flakes, salt, and pepper; cook until cheese has melted, stirring constantly. Cover to keep warm and set aside.
Prepare pasta according to package directions. Drain pasta, reserving 1/3 cup (80 mL) of the cooking liquid.
Heat remaining oil in large skillet over medium heat. Add chicken pieces and cook until cooked through, about 6 minutes. Remove chicken from skillet and set aside. Place mushrooms in skillet and cook until softened, about 3 minutes. Add kale, sundried tomatoes, and 2 Tbsp (30 mL) water to skillet and cook for 1 minute, or until kale is slightly wilted. Return chicken to skillet along with pasta, reserved cooking liquid, and sauce; toss to coat.
Serve garnished with parsley and additional black pepper.
Each serving contains: 503 calories; 44 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 57 g total carbohydrates (4 g sugars, 2 g fibre); 448 mg sodium
source: "Perfect Poultry", alive #372, October 2013
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!