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Cooking with Pam: A healthy start to 2014
Published Tuesday, January 7, 2014 12:23PM EST Last Updated Tuesday, January 7, 2014 2:00PM EST
All of today’s recipes are from Foodland Ontario
Makes 3 cups.
- 1 pound Ontario potatoes (about 3 medium), peeled, cut into chunks
- 6 cloves Ontario garlic
- 1 tin (19 oz/540 mL) soybeans or chick peas, drained and rinsed well
- 1/4 cup extra virgin olive oil
- Juice of 1 medium lemon
- 1 1/2 teaspoons each: salt and dried oregano
- 1/4 teaspoon black pepper
- 1/2 cup chopped fresh Ontario parsley
1. Place potatoes and garlic in saucepan; cover with water. Bring to boil over medium heat. Reduce heat to low, cover pan and cook until potatoes are tender, about 15 minutes. Drain potatoes, reserving 1/4 cup cooking water. Mash potatoes and garlic roughly with potato masher.
2. In food processor, pulse drained soybeans, olive oil, lemon juice, salt, oregano and pepper until almost smooth using 0ff-on switch. Add potatoes, cooking liquid and parsley; pulse until almost smooth, scraping down sides as necessary. Season with salt and pepper if needed.
3. Spoon into serving dish. Garnish with parsley leaves and serve warm or at room temperature with sliced baguette, pita wedges, bagel chips, crackers or celery and carrot sticks. Also good as a sandwich spread.
Parsnip, Apple & Brie Soup
- 1 tablespoon butter
- 1 Ontario onion, chopped
- 4 cups peeled, chopped Ontario parsnips
- 2 Ontario apples, peeled and quartered
- 4 cups sodium-reduced chicken broth or vegetable broth
- 4 ounces Brie cheese, cut into chunks (no rind)
- Salt and pepper
- Garnish: diced red Ontario apple (optional)
1. In large saucepan, melt butter over medium-high heat. Stir in onion; cook, stirring, for 2 minutes or until starting to soften.
2. Add parsnips, apples and broth; bring to boil. Reduce heat; cover and simmer for 15 minutes or until parsnips and apple are tender.
3. In blender or food processor, puree soup in batches until smooth. Return to saucepan.
4. Stir in cheese; heat over medium-low heat, stirring occasionally, until cheese melts. Season to taste with salt and pepper. Serve garnished with diced apple if desired.
Turkey Pasta Soup
Makes 5 main-course servings
- 1 tablespoon vegetable oil
- 1 Ontario onion, diced
- 2 each: Ontario carrots and parsnips, peeled and thinly sliced*
- 1 clove garlic, minced
- 1 cup sliced Ontario mushrooms
- 8 cups sodium-reduced chicken broth
- 2 cups cooked chopped Ontario turkey or chicken
- 1 cup alphabet or other small pasta or thin noodles, broken up
- 1/4 teaspoon dried thyme
- Pinch black pepper
- 2 tablespoons finely chopped fresh parsley
- *If desired, add a cup or two of other chopped vegetables that you have in your crisper.
1. In large pot, heat oil over medium-high heat. Stir in onion, carrots, parsnips and garlic; cook, stirring often until vegetables are slightly softened, about 3 minutes. Stir in mushrooms; cook 1 minute more.
2. Stir in broth, turkey, pasta, thyme and pepper; bring to boil. Reduce heat, cover and simmer until pasta is tender, about 15 minutes. Serve sprinkled with parsley.
Quick Skillet Carrots & Chicken Fricassee.
- 4 boneless skinless chicken breasts, slightly flattened
- 2 tablespoons butter
- Salt and pepper
- 4 Ontario carrots, thinly sliced
- 6 large Ontario mushrooms, quartered
- 2 tablespoons minced Ontario onion
- 1 clove garlic, minced
- ¼ teaspoon each: dried thyme and rosemary
- 1 cup chicken broth
- 1 tablespoon cornstarch
- ½ cup plain low-fat yogurt
- 1 cup frozen green peas
1. In large heavy skillet melt butter over medium-high heat; cook chicken until browned on both sides, about 3 minutes per side. Sprinkle chicken lightly with salt and pepper. Remove to warm platter.
2. Reduce heat to medium; cook carrots, mushrooms, onion, garlic, thyme and rosemary for 5 minutes, stirring often.
3. Add broth to pan; bring to boil, scraping up any brown bits clinging to pan.
4. Stir cornstarch into yogurt; add to pan, stirring to blend. Place chicken and accumulated juices on top of vegetables in pan; cover and cook over low heat for about 8 minutes or until carrots are tender and chicken is no longer pink when you cut into the thickest part. Sprinkle with peas; cover and heat through, about 2 minutes.
Serve with a green salad and rice pilaf or crusty bread.