This is one of my favourite comfort food dishes. It is so good that my friends now ask for it to be served at dinner parties!
8 Tbsp (120 mL) extra-virgin olive oil, divided, plus extra for oiling pan
1/2 cup (125 mL) whole wheat flour (or gluten-free option, such as rice flour)
2 cups (500 mL) low-sodium chicken stock or poaching liquid
1 1/2 cups (350 mL) skim milk
2 Tbsp (30 mL) sherry (optional)
1/4 tsp (1 mL) lemon juice
1/4 tsp (1 mL) ground black pepper
1/4 tsp (1 mL) grated nutmeg
1 1/2 lbs (750 g) cooked boneless, skinless chicken breasts (see recipe below for Poached Chicken Breasts)
1 medium onion, chopped
3 medium carrots, peeled and sliced 1/4 in (0.5 cm) thick
3 medium celery stalks, sliced 1/4 in (0.5 cm) thick
3/4 cup (180 mL) frozen peas (do not thaw)
3 Tbsp (45 mL) minced flat-leaf parsley
8 sheets phyllo pastry (available gluten free as well)
Preheat oven to 400 F (200 C). Lightly brush 13 x 9 in (33 x 23 cm) baking pan or other shallow baking dish with about 1 tsp (5 mL) extra-virgin olive oil and set aside.
Heat 4 Tbsp (60 mL) oil in large saucepan over medium-low heat. Add flour and whisk until smooth. Cook, whisking constantly, for 2 minutes. Add stock or poaching liquid and whisk until smooth. Whisk in milk. Increase heat to medium and bring mixture to simmer, whisking constantly. Remove pan from heat and whisk vigorously to break up any lumps. Stir in sherry (if using) and cook for 1 minute. Add lemon juice, pepper, and nutmeg; stir well and add cooked chicken. Set aside.
Heat 2 Tbsp (30 mL) oil in large sauté pan over medium-high heat. Add onion, carrot, and celery and cook, stirring often, until barely tender, about 5 minutes. Let cool slightly and add to chicken mixture along with peas and parsley. Stir well. Pour into prepared pan.
Keeping remaining phyllo covered with lightly dampened dish towel, place 1 sheet on work surface; brush lightly with remaining 2 Tbsp (30 mL) oil as needed. Scrunch gently with fingertips to form about 6 x 5 in (15 x 12 cm) oval; place on filling. Repeat with remaining phyllo to cover filling completely.
Bake until chicken is bubbly and topping is nicely browned, 25 to 35 minutes.
Each serving (using plain cooked chicken) contains: 358 calories; 27 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 24 g carbohydrates (5 g sugars, 2 g fibre); 238 mg sodium
This is an ideal way to cook chicken to be used in salads, sandwiches, or sauced dishes.
8 chicken breast halves, skinned and boned
2 Tbsp (30 mL) dry white wine (optional)
1 onion, sliced
1 stalk celery, sliced
Combine all ingredients in large pot and add cold water, so that ingredients are covered by about 1 in (2.5 cm) water. Bring to a full boil and skim. Remove from heat, cover, and allow chicken to cool in broth—heat of liquid will finish cooking process (cooling time is about 1 1/2 hours). Strain poaching liquid and use when chicken stock or broth is needed. If not using chicken right away, refrigerate until ready to use.
Each serving contains: 139 calories; 27 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates (1 g sugars, 0 g fibre); 81 mg sodium
source: "Pot Pies", alive #361, November 2012
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.