Packed with chicken, mozzarella, tomatoes and pesto, this frittata has a definite pizza vibe. You’ll have extra pesto, so use it in pasta dishes, as a sandwich spread, or even as a garnish for creamy soups. The arugula pesto can be made up to three days in advance.
2 cups (500 mL) arugula
1/2 cup (125 mL) fresh basil
1/3 cup (80 mL) walnuts
3 garlic cloves, chopped
1/3 cup (80 mL) grated low-sodium Parmesan cheese
Juice of 1/2 lemon
1/4 cup (60 mL) extra-virgin olive oil or camelina oil
1 Tbsp (15 mL) grapeseed oil
1 lb (450 g) skinless, boneless chicken thighs, cut into 1 in (2.5 cm) pieces
2 shallots, thinly sliced
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
1 cup (250 mL) shredded mozzarella cheese, divided
1/2 cup (125 mL) oil-packed sun-dried tomatoes, sliced
To create pesto, pulse together arugula, basil, walnuts, and garlic in food processor or blender until coarsely minced. Pulse in Parmesan and lemon juice. With food processor running, pour olive oil in through feed tube until incorporated.
Preheat oven to 400 F (200 C). Heat grapeseed oil in 10 in (25cm) ovenproof skillet over medium heat. Add chicken to pan and heat until just cooked through, about 5 minutes. Stir in shallots and heat for 2 minutes.
Whisk together eggs, milk, 1/2 cup (125 mL) mozzarella, tomatoes, and 1/3 cup (80 mL) pesto. Carefully pour egg mixture into skillet without displacing pan’s contents. Scatter remaining cheese over top and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.
Each serving contains: 388 calories; 33 g protein; 26 g total fat (7 g sat. fat, 0 g trans fat); 6 g total carbohydrates (2 g sugars, 1 g fibre); 303 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.