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
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.