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Chicken with Creamy Pesto Sauce
General Category : Main Course
Food Group : Vegetables, Poultry-Chicken, Cheese/Other Dairy
Preparation Method : Skillet
Chicken breasts are a standby ingredient, but frankly, if it's flavour you like, they need help. Hence, here is a basil-mushroom sauce you can tart up with cream or keep lower in fat with evaporated milk.
Ingredients
· 1 tbsp (15 mL) vegetable oil
· 4 boneless skinless chicken breasts
· 1 onion, chopped
· 2 cloves garlic, minced
· 3 cups (750 mL) sliced mushrooms (8 oz/250 g)
· 1 tsp (5 mL) dried thyme
· 1/2 tsp (2 mL) salt
· 1/4 tsp (1 mL) pepper
· 1/2 cup (125 mL) white wine or chicken stock
· 1 tbsp (15 mL) all-purpose flour
· 1 can (384 mL) evaporated 2% milk
· 2 tbsp (25 mL) basil pesto (or 1/3 cup/75 mL chopped fresh basil)
Preparation
In large skillet or shallow Dutch oven, heat oil over medium-high heat; brown chicken, about 10 minutes. Transfer to plate.
Add onion, garlic, mushrooms, thyme, salt and pepper; fry over medium heat, stirring occasionally, until no liquid from mushrooms remains, about 10 minutes.
Add wine; cook, stirring, for 2 minutes. Whisk flour into evaporated milk; add to pan and cook, stirring, until thickened, about 5 minutes. Stir in pesto.
Return chicken to pan, turning to coat; simmer until no longer pink inside, about 10 minutes.
Nutritional information
Per serving: about 350 cal, 42 g pro, 11 g total fat (3 g sat. fat), 18 g carb, 1 g fibre, 93 mg chol, 570 mg sodium. % RDI: 31% calcium, 19% iron, 9% vit A, 20% vit C, 11% folate.
Lasagna Toss
General Category : Main Course
Food Group : Meat-Beef, Vegetables, Pasta, Cheese/Other Dairy
Preparation Method : Skillet
Instead of taking the time to layer lasagna, capture the dish's classic flavours by tossing everything together in a pot. Parmesan and Romano cheeses are excellent substitutes if you can't find Asiago.
Ingredients
· 12 oz (375 g) lean ground beef
· 1 onion, chopped
· 2 cloves garlic, minced
· 6 cups (1.5 L) quartered mushrooms (about 1 lb/500 g)
· 2 tsp (10 mL) dried Italian herb seasoning
· 1/4 tsp (1 mL) each salt and pepper
· 1 jar (750 mL) pasta sauce
· 1 sweet green pepper, chopped
· 12 oz (375 g) lasagna noodles
· 1 tbsp (15 mL) balsamic or wine vinegar
· 1/3 cup (75 mL) shredded Asiago cheese
Preparation
In nonstick skillet, sauté beef over medium-high heat, breaking up with spoon, until no longer pink, about 7 minutes. With slotted spoon, transfer meat to bowl. Drain any fat from pan.
Add onion, garlic, mushrooms, herb seasoning, salt and pepper to pan; fry over medium heat, stirring occasionally, until mushrooms are browned and liquid is evaporated, about 10 minutes.
Return meat to pan. Add pasta sauce and green pepper; simmer until pepper is tender, about 10 minutes.
Meanwhile, break each noodle into quarters. In large pot of boiling salted water, cook pasta until tender but firm, about 8 minutes. Reserving 1/2 cup (125 mL) of the cooking liquid, drain and return to pot. Add sauce and vinegar. Add reserved pasta water to further moisten if desired; toss to coat. Serve sprinkled with cheese.
Nutritional information
Per serving: about 716 cal, 34 g pro, 18 g total fat (6 g sat. fat), 106 g carb, 10 g fibre, 50 mg chol, 1,473 mg sodium. % RDI: 15% calcium, 46% iron, 27% vit A, 78% vit C, 80% folate.
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