Chicken and Wholewheat Pasta with Creamy Walnut Sauce

The main dish which Colleen prepared for the South Arm Seniors Kitchen is Chicken and Wholewheat Pasta with Creamy Walnut Sauce.

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Walnuts offer us a dose of protein, calcium, and fiber among other nutrients. Walnut also contains Omega-3 fatty acid. However, walnut is high in calories and should be limited to a small handful.

Ingredients

  • 1/3 cup walnuts
  • 1 clove garlic, peeled
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch of cayenne pepper
  • 1/3 cup reduced sodium chicken broth
  • 3 tablespoons finely chopped fresh parsley
  • 1 teaspoon lemon juice
  • 1 teaspoon olive or walnut oil
  • 1/2 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
  • 1 1/2 cups wholewheat pasta
  • 1 cup small broccoli florets
  • 1/2 red pepper, cut into thin strips

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Source: via Colleen

Makes 4 servings

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Classic Lasagna

The main course for the South Arm Community Kitchen is a Classic Lasagna. Lasagna noodle is a wide and flat type of pasta.

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Kids will love this cheesy Classic Lasagna. It is great for pot luck.

Ingredients

  • 12 lasagna noodles
  • 1 tub (475g) extra smooth ricotta cheese
  • 2 eggs
  • 1 pinch pepper
  • 3 cups shredded mozzarella cheese
  • 1 cup grated Parmesan cheese
Tomato Meat Sauce
  • 2 tablespoons olive oil
  • 2 onions, diced
  • 1 rib celery, diced
  • 1 carrot, diced
  • 4 cloves garlic, minced
  • 1 1/2 pounds lean ground beef
  • 1/3 cup tomato paste
  • 2 cans tomato sauce
  • 2 bay leaves
  • 3 teaspoons dried oregano
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons fresh basil or 2 teaspoons dried basil

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Source: this recipe is adapted from Canadian Living

Serves 12

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Fettuccine with Mushroom Cream Cheese Alfredo Sauce

It’s been a while I did not attend the South Arm Multicultural Community Kitchen. The reason is Minoo usually repeats the menu there. Since I attend the community kitchen in Gilmore Park Church, I do not need to attend the one in South Arm. However, there will be a change in the schedule of the community kitchens from now on. The Gilmore Park Church community kitchen will shift to Tuesday due to conflict of Minoo’s other program schedule. Hence, I will only be able to attend the South Arm community Kitchen and the Senior Kitchen from now on.

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Today’s main course is Fettuccine with Mushroom Cream Cheese Alfredo Sauce. Minoo used whole wheat fettuccine for a healthy version.

Ingredients

  • 2 tablespoons butter for frying mushroom
  • 1 pack of mushroom, thinly sliced
  • 1 8oz package of cream cheese
  • 1/2 cup butter for making the sauce
  • 1 1/2 cups milk
  • 6 oz grated Parmesan cheese, or to taste
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh basil leaves or 1 teaspoon of dried ones
  • salt and ground black pepper to taste

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Source: this recipe is adapted from Allrecipes

Serves 6

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Sweet Peppers and Kale Pasta

The community kitchen met again at Gilmore Park Church. Minoo prepared 4 recipes for this kitchen.

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For the main dish, Minoo prepared a Sweet Pepper and Kale Pasta. Minoo tried to incorporate the usage of kale in the recipes in the community kitchen. You can check out the nutritional value of kale in this Kale and White Bean Soup post.

This recipe uses fresh tomatoes as they are in season and are really cheap. Due to the mild summer, tomatoes are harvested late this year.

Ingredients

  • 1 x 8 ounce package uncooked farfalle (bow tie) pasta
  • 1 tablespoon olive oil
  • 1 medium red bell pepper, chopped
  • 1 medium yellow bell pepper, chopped
  • 4 to 6 tomatoes
  • 1 cup roughly chopped kale leaves, discard the stem as they are tough and bitter
  • 4 cloves garlic, minced
  • 1 pinch dried basil
  • 1 pinch ground cayenne pepper
  • salt and ground pepper to taste
  • 8 ounces feta cheese, crumbled

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Source: via Minoo

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Pasta with Asparagus

In the South Arm Community Kitchen, Minoo prepared three recipes. They are simple recipes for a lazy hot summer day which we eagerly anticipate. It has been a cool spring this year.

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For the main dish, Minoo selected a Pasta with Asparagus recipe because asparagus is in season.

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Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spinal bifida, that cause paralysis and death in 2,500 babies each year.

Besides folic acid, asparagus is a also a good source of potassium, a significant source of thiamin and vitamin B6. It is also one of the richest source of rutin, a component which strengthens capillary walls.

It’s wealth of nutrients, fiber and very low sodium, no fat or cholesterol and low calorie content make asparagus a nutritionally wise choice for today’s health-conscious consumer.

Ingredients

  • 1 1/2 pounds fresh asparagus
  • 1/4 cup chicken broth
  • 1/2 pound fresh mushrooms
  • 8 ounces angel hair pasta
  • 1 tablespoon olive oil
  • 1/2 teaspoon crushed red pepper
  • 1/2 cup grated Parmesan cheese
  • salt and pepper to taste

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Source: Minoo

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Chicken Cacciatore

For the main course, Minoo picked an Italian dish called Chicken Cacciatore for the South Arm Community Kitchen. Cacciatore refers to a meal prepared “hunter-style” with tomatoes, onions, mushrooms, bell peppers, herbs and sometimes with wine. It is popular to be made with chicken or rabbit.

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This is a rustic and hearty meal complete with carbohydrate, protein and vegetables. You may served the Chicken Cacciatore with pasta, rice or bread.

Ingredients

  • 6 chicken thighs or 3 chicken breasts cut into halves
  • 2 teaspoons salt, plus more to taste
  • 1 teaspoon freshly ground black pepper, plus more to taste
  • 1/2 cup all-purpose flour, for dredging
  • 3 tablespoons olive oil
  • 1 large red bell pepper, chopped
  • 1 onion, chopped
  • 8 pieces of button mushrooms, slice
  • 4 garlic cloves, finely chopped
  • 1/2 cup dry white wine
  • 1 x 28-ounce can diced tomatoes with juice
  • 1/2 cup reduced-sodium chicken broth
  • 3 tablespoons drained capers
  • 1 1/2 teaspoons dried oregano leaves
  • 1/4 cup coarsely chopped fresh basil leaves
  • pasta to be served with this dish (allocate about 4 oz per person)

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Source: this recipe is adapted from Giada De Lauentis

Serves 6

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Whole Wheat Pasta with Eggplant

For the main course, Minoo prepared a Whole Wheat Pasta with Eggplant. Stella had expressed her desire to learn how to use eggplant before. So, this recipe is a great addition to Stella’s recipe repertoire.

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This Whole Wheat Pasta with Eggplant is a vegetarian pasta dish. Although the whole wheat pasta is much coarser than the regular pasta, it is a much healthier alternative.

Ingredients

  • 1 pound eggplant
  • 1 teaspoon salt
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 2 x 28 ounce cans plus 1 x 15 ounce can peeled tomatoes, chopped or 3 pounds fresh tomatoes
  • 3 tablespoons tomato paste
  • 3 tablespoons chopped fresh basil or 1 1/2 tablespoons dried
  • 1 tablespoon chopped fresh parsley or 1/2 tablespoon dried
  • 12 ounces spaghetti
  • 1/4 cup grated Parmesan cheese, optional

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Source: unknown via Minoo

Serves 4

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Fresh Pasta with Spicy Sausage, Shrimps and Bruscetta Sauce

Lorna alerted me about the free cooking classes organised by the Touchstone Family Association. These cooking classes is part of the Eating Together activities carried out in the week of Feb 21st to 28th. Feb 21st is proclaimed as Family Day in Richmond by the Richmond Mayor Malcolm Brodie. Research has found that families who eat together, stay together; more so if the families grow, shop, cook and eat together.

When I called up to enquire about the free cooking classes, there were only two spots left for the last cooking class. Without hesitation, I registered the spots for Lorna and I. I was glad to know that the chef who will be demonstrating for this cooking class is none other than chef Ian Lai from the Terra Nova Schoolyard Society. I had blogged on several of the workshops hosted by Ian Lai before here:

Here are some tips on cooking at home shared by Ian:

  • prepare multiple portions that you can use for lunches, freeze or share with neighbours
  • incorporate more grains into your diet as they are inexpensive, versatile and can be used on their own or in combination with soups, stews, as a hot cereal or as dessert
  • use no more than 5 ingredients and you do not need to keep a huge pantry
  • focus on quick and nutritious recipes
  • eat as fresh as possible
  • shop the perimeter, neighbourhood corner stores
  • support local farmers market for sustainability
  • get your children involved
  • turn off cell phones, TV’s and computers during the meal
  • share your bounty and provide for those in need
  • think three meals ahead
  • give yourself a day off
  • work those flyers for deals
  • dont buy it if you cant pronounce it
  • limit pre-packaged, high salt products; it does not take much to make your own spice blends
  • learn how to purchase and use a quality knife as in this Knife Skills workshop

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The free cooking class was attended by close to 30 people. It was held at Trial Appliances in Richmond and hosted by Arlene Kroeker, a food writer for the Richmond Review. Trail Appliances has a top notch kitchen for cooking demonstration.

We were greeted with some appetizers on the table while waiting for the cooking class to start. There were baguette, hummus, bruscetta sauce and the above spicy crisp.

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The first dish presented by Ian Lai is called Fresh Pasta with Capicola, Shrimps and Sun Dried Tomatoes. I remembered Ian used some spicy sausage and bruscetta sauce during the demonstration, hence I used a more appropriate name for the recipe.

Ian usually do not use recipes in his demonstration. How, for this demonstration, he actually prepared a recipe and it makes my job so much easier.

Ingredients

  • package of fresh pasta
  • 1/3 cup of diced shrimp
  • 1/3 cup spicy sausage
  • 1/3 cup chopped sun dried tomatoes
  • 1/3 cup diced onion
  • 1 cup fresh tomato sauce (he used bruscetta sauce during the demo)

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P/S: please ignore the onion, carrot and celery as they are for another recipe.

Source: Ian Lai

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Crab Paste (Taba ng Talangka) Pasta

In the 8GTCC Cantonese Cuisine Discovery in Red Star Seafood Restaurant, a discussion on crab fat was brought up and one thing led to another, I was brought into the discussion to make a Crab Paste Pasta at home. You know how Ben always put hints in the comments. Well, I guess I just have to make this once to satisfy his curiosity, knowing that this is not a very healthy conscious choice.

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So, here is it, a simple pasta dish flavoured with crab paste. I bought the crab paste from Tindahan Grocery on Minoru Blvd as directed by Crispy Lechon. Thanks, for the tips. We found that the crab paste does not have a strong flavour as we expected. It has a mild seafood flavour.

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Taba ng talangka or crab paste is made with really small crabs that have lots of roe or fat.  Click on the image above to check on the nutrition facts which indicates that it is relatively high in cholesterol (18%) and salt (46%) of daily value per 2 tablespoons (55g). For this recipe, I have to use the whole jar of the crab paste which is 227g for 4 to 5 servings. After doing the math, the figure is not as scary as I initially thought.

Ingredients

  • 1 pound spaghettini
  • 1 jar (8 oz) of Crab Paste
  • 2 tablespoons of Olive oil
  • 1 bulb of garlic, peeled and minced
  • juice from 1 lemon (I left this out as my family does not like tangy pasta)
  • 1 teaspoon chili flakes, optional
  • Parmesan cheese
  • basil leaves for garnishing

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Source: this recipe is adapted from http://sliceofpattie.blogspot.com/2010/08/recipe-request-aligue-crabfat-pasta.html via fmed’s recommendation

Prep time: 5 minutes;  Cook time: 8 to 10 minutes;  Serves 4

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Pasta with Tomato Paste and Peas

This was the last kitchen at South Arm Community Kitchen before we break for summer.  Minoo made a pasta dish as requested by one of the new member who loves to learn how to make a pasta dish.

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The pasta dish which Minoo demonstrated was Pasta with Tomato Paste and Peas.

Ingredients

  • 1 pound linguine
  • 3 tablespoons extra virgin olive oil
  • 3 shallots, chopped
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 5 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried parsley
  • 1 1/2 cups frozen peas, thawed
  • 1/4 cup grated Parmesan cheese

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Source: this recipe is adapted from food network.com

Prep time: 15 minutes;  Cook time: 15 minutes;  Serves 4

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