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Chicken and Vegetables in Alfredo Sauce

Sometimes, we feel the need to eat rich foods without compromising on flavour in the name of health. I do that too every so often, and dishes like this are the end result – loads of calories packing a bunch of flavours and textures.

You can choose any pasta of your choice to go with this dish. We chose penne and next time, may go with hand-made noodles, which always taste so very good!

chicken and vegetables in alfredo sauce on a bed of penne.

Ingredients:

  • Broccoli, 1 medium sized piece, trimmed and finely chopped
  • Bell pepper, red, 1 medium sized piece, trimmed and finely chopped
  • Mushrooms, button, 1 packet, trimmed and finely chopped
  • Chicken breast, optional, 250gm, finely chopped
  • Garlic, fresh, peeled and finely chopped
  • Garlic, powder, 1 tbsp
  • Italian spice, per taste
  • Chili flakes, per taste
  • Salt, per taste
  • Cream, 200 gm pack
  • Butter, 100 gm pack
  • Cheese of your choice, 100gm, grated

Method:

  1. Melt butter in pan
  2. Saute the garlic first, then the mushrooms and then the chicken
  3. When the chicken is no longer pink anymore, add the bell pepper and broccoli and mix a bit.
  4. Add the cream, mix in all the spices (garlic powder, Italian spice, salt, chili flakes), lower the flame to a simmer.
  5. Cook for 2 – 3 minutes to soften the bell peppers a little.
  6. Stir in the cheese.
  7. Serve hot on a bed of rice or pasta.

Notes:

  • We used Domino’s spice sachets. If you don’t have any of the two, basil+oregano works well. Fresh basil, even better.
  • You can also add onions if you like to the initial mixture
  • You can also add other vegetables like peas, finely chopped cauliflower, blanched spinach among others to increase the nutritional density.

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Phat Green Mama

Yesterday I went to a shopping complex and remembered we didn’t have any vegetables at home. There was a shop in the complex, and I went there, and left in perhaps 5 seconds. Nearly every vegetable there was not only high priced, but wilted and quite sad. You see, theĀ mandi tends to spoil us and that’s where I headed to next. When there, nearly every stall had crisp, fresh greens discarded alongside that apparently no one wanted to pay for or eat. The healthy cheapskate in me took over and I asked for them and every vendor happily stuffed my bag, no questions asked. Now greens tend to wilt and go yellow and other such undesirable colours quite quickly and so we made a lunch almost entirely out of them. I call it, the Phat Green Mama. These are the type of meal changes that have helped me and my clients lose oodles of weight, feel better and ultimately, live better.

Phat Green Mama tastes cool, refreshing, crunchy, very green and is almost entirely guilt free. There’s crunch coming from the fresh greens, warm comfort from the eggs and the not-totally-dry yolks, the mushrooms have their own lovely flavour enhanced by butter and garlic and no carbs. When you’re done eating, you’ll feel fulfilled, satisfied and not at all heavy.

Ingredients:

  • 6 – 7 Beetroot greens, washed
  • 2 – 3 Radish greens, washed
  • 1 packet Mushrooms, washed and trimmed
  • 2 tbsp Garlic, chopped
  • 1 medium Onion, sliced
  • 1 medium Tomato, quartered
  • 400gm Yogurt
  • 2 tbsp Olive oil
  • 1 tbsp Butter
  • 1 tbsp Black peppercorns, freshly ground
  • 2 Eggs, boiled
  • Half a lemon, quartered

Preparation:

  1. Beetroot greens: Separate leaves and stalks, chop stalks, chiffonade leaves, except for four large ones.
  2. Radish greens: Separate leaves and stalks, chop stalks, tear leaves
  3. Mix the olive oil black pepper and salt to taste into the yogurt

Cooking:

  1. Melt butter
  2. Add garlic, brown slightly
  3. Add onions, keep till transparent/pinkish
  4. Add mushrooms, cook for 3 minutes on gentle heat or until cooked
  5. Add salt, mix well.
  6. Take off the heat and add all the chopped stalks.
  7. Set aside.

Assembly:

  1. Place two large beetroot leaves in every bowl
  2. Add beetroot leaves (chiffonade) at their base, to one side
  3. Place mushrooms alongside
  4. Add tomatoes, radish leaves, eggs and lemon as you see fit.
  5. Top with or serve accompanied by the cool yogurt sauce.