Boost your immune system with our healthy chicken noodle soup. The chunky vegetables, quality protein, and noodles create a fun meal that sustains energy levels while nourishing hunger.
1 Tbsp (15 mL) sesame oil
3 cloves garlic, minced
1 medium onion, diced
1 medium potato, peeled and diced
2 large carrots, diced
1 small yellow bell pepper, diced
1 tsp (5 mL) each dried thyme, oregano, cilantro, and ginger
5 cups (1.25 L) water
1/2 in (2 oz) bunch whole grain spaghetti, snapped in two
2 cups (16 oz) cooked chicken, shredded or firm tofu, cubed (see sidebar)
1 1/2 cups (350 mL) broccoli, chopped
1 Tbsp (15 mL) honey
1 tsp (5 mL) tamari
2 Tbsp (30 mL) lemon juice
Salt and pepper to taste
1 tsp (5 mL) red chilli flakes for garnish
Heat sesame oil in large stockpot. Add garlic, onion, potato, carrots, and bell pepper. Saute for about 5 minutes; add herbs, spices, and water. Cover and simmer for 10 minutes, stirring occasionally.
Add spaghetti, chicken or tofu, broccoli, honey, and tamari; simmer for an additional 10 minutes, covered. In the last couple minutes of cooking, add lemon juice and salt and pepper to taste. Stir.
Garnish with red chilli flakes and serve with whole grain bread.
Each 1 cup (250 mL) serving contains: 142 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 95 mg sodium
|Simple shredded chicken|
To make moist, low-fat chicken, try poaching it, then shredding. Just follow these simple steps.
TIP: Add 1 cup (250 mL) each chopped carrot, onion, and celery for every quart of water. Add 5 or 6 parsley sprigs, 2 whole garlic cloves, and a bay leaf. When chicken is cooked, strain liquid through a fine-mesh sieve and set aside to cool. Refrigerate or freeze to use later as a savoury chicken stock.
Source: "Soul Warming Winter Soups", alive #339, January 2011
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.