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
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.
These are the perfect two-bite appetizers. Though the first bite likely won’t “wow” you, the more you chew, the more the salt from the dulse soaks into the avocado and tomato. Wait for it. You can also turn these into breakfast à la avocado toast by substituting a piece of your favourite bread for a slice of baguette. What’s in a name? Theoretically, this should be called a “DLTA” because of the avocado (dulse, lettuce, tomato, and avocado). And if you left out the lettuce, you’d have a “DTA.” A DTA would arguably be a better overall eating experience, since lettuce slightly waters down the rich and creamy result and makes it harder to keep the tomatoes from sliding off the top of the crostini. But the juicy lettuce is actually helpful, since it spreads the salt from the dulse throughout the entire bite, making the “wow” moment come sooner. Besides, neither DLTA nor DTA is as fun an acronym as DLT.
This triple-threat recipe is made with (up to) three types of seaweed. Wakame is essential for the pesto, but kombu boosts the umami punch of sautéed garlic and cherry tomatoes, while kelp noodles are a low-carb substitute for flour-based noodles. Because kelp noodles can be hard to find (you’ll likely need to order them online), feel free to use your favourite boxed linguine, zucchini noodles, shirataki konjac, tofu, or yam noodles instead. You can also leave out the vongole (clams) to keep the recipe plant-based, or use mussels, which are usually more affordable than clams. Both clams and mussels are generally sustainable, as, like seaweed, they’re farmed without feed or antibiotics, unlike many farmed fish operations. Double-duty pesto Make a double batch of seaweed pesto, and enjoy it with eggs, scrambled tofu, or toast.
Spicy popcorn? You bet. This Japanese seven-spice blend combines salty and spicy notes for a healthy snack. If you don’t make your own togarashi, check the container before adding it to your popcorn to make sure it doesn’t contain salt. For an even simpler recipe, skip the togarashi and just grind a few pieces of nori and a pinch of salt in a blender or spice grinder to sprinkle on your popcorn instead. If you’re fresh out of nori, you can always grind wakame, arame, or dulse instead, leaving out the pinch of salt for dulse or any seaweed you taste and find already salty. Shichimi togarashi This customizable spice blend generally features sansho pepper, a.k.a. Japanese prickly ash, a green peppercorn with a citrusy taste, along with seaweed flakes, chili pepper, and dried citrus peel—often yuzu or mandarin orange. If you can’t find sansho, look for Sichuan peppercorn, which has a slightly stronger mouth-tingling effect. You can buy dried orange, mandarin, or tangerine peel. Or you can dehydrate your own, in which case you might as well dehydrate a 1/8 in (3 mm) thick piece of fresh ginger along with the peel. If you can’t handle a lot of chili pepper heat, reduce the pepper to your taste.