Chatelaine_April_May_2019

Vegan Mushroom Bolognese

Serves 4

Prep 20 min; total 1 hr

1 small onion, halved

1 small carrot, coarsely

chopped (1/2 cup)

1 celery stalk, coarsely

chopped (1/3 cup)

227 g cremini or king

oyster mushrooms,

coarsely chopped

3 tbsp olive oil, divided

1/4 tsp salt

1 540 mL can red

kidney beans

3 garlic cloves, minced

2 tbsp tomato paste

1/2 tsp smoked paprika

1/8 tsp cinnamon

1/4 cup dry red wine

1 cup vegetable broth

1 398 mL can diced tomatoes

5 thyme sprigs

Fettuccia riccia noodles

1. Combine onion, carrot and

celery in a food processor.

Pulse, scraping down side

as needed, until chopped

into 1/4-in. pieces. Transfer

to a large bowl. Pulse mush-

rooms, in batches, until

chopped into 1/2-in. pieces,

then transfer to bowl with

vegetables.

2. Heat a pot over medium.

Add 2 tbsp oil, then vegeta-

bles and salt. Cook, stirring

occasionally, until vegeta-

ble mixture appears dry,

9 to 10 min.

3. Drain beans into a bowl,

reserving liquid. Whirl

beans in a food processor

until puréed. Add 2 to 3 tbsp

of reserved liquid until mix-

ture is smooth and mea-

sures a heaping 11/2 cups.

4. Add remaining 2 tsp oil,
   garlic, tomato paste, paprika
   and cinnamon to the vege-
   tables. Cook, stirring often,
   until the mixture starts to
   stick to pan, about 2 min.
   Add wine and scrape up any
   browned bits with a wooden
   spoon. Stir in bean purée,
   broth, tomatoes and thyme

sprigs. Bring to a boil, then

simmer over medium-low,

stirring occasionally, until

thick, 18 to 20 min. Discard

thyme sprigs before serving.

Serve over pasta or polenta.

Per serving 262 calories, 11 g

protein, 33 g carbs, 11 g fat,

12 g fibre, 865 mg sodium.

Carrot Slaw

Serves 4

Prep 20 min; total 1 hr 20 min

Dressing

1/4 cup olive oil

2 tbsp sherry vinegar

1 tbsp granulated sugar

1 garlic clove, minced

1/4 tsp salt

pinch hot pepper flakes

Slaw

2 bunches carrots, with tops

1/2 cup toasted

chopped walnuts

1. Whisk ingredients for

dressing in a large bowl

until smooth.

2. Cut off carrot tops, then

wash and dry well. Finely

chop leaves and tender

stems. Set heartier stems

aside. (The leaves and tops

should measure about

2 cups.) Stir into dressing.

3. Julienne carrots,

then stir into bowl with

dressing. Refrigerate

for at least 1 hr. Stir in

walnuts before serving.

Per serving 275 calories, 4 g

protein, 16 g carbs, 23 g fat,

4 g fibre, 219 mg sodium.

Kitchen Tip Bundle hearty

carrot stems with butcher’s

twine and freeze. Add to

onions when cooking your

next batch of soup. Remove

and discard before serving,

as they can be tough to chew.

Radish Green Dip

Serves 4

Prep 15 min; total 25 min

1 tbsp butter

1/2 cup finely chopped radishes

1/2 cup finely chopped red onion

1 garlic clove, minced

11/4 cups coarsely chopped

radish greens

125 g cream cheese, cubed

and softened

3/4 cup finely grated

Parmesan, divided

1/4 cup sour cream

1/2 tsp pepper

1. Position rack in centre of

oven, then preheat to 400F.

2. Melt butter in a medium

frying pan over medium.

Add radishes, onion and

garlic. Cook until softened,

4 to 6 min. Add radish

greens, stirring until

wilted, 2 to 3 min. Transfer

to a medium bowl.

3. Stir in cream cheese, 1/2 cup

Parmesan, sour cream and

pepper. Scrape into a small

(21/2-cup) oven-safe bak-

ing dish and sprinkle with

remaining 1/4 cup Parmesan.

4. Bake until dip starts to

bubble around sides of dish,

10 to 12 min. Remove and let

cool slightly before serving

with halved radishes, veggies

or crackers.

Per serving 252 calories,

11 g protein, 6 g carbs, 21 g

fat, 1 g fibre, 432 mg sodium.

Make-Ahead Tip Prep the

day before and refrigerate.

Reheat in a 400F oven until

dip is warm, 16 to 18 min.

Roasted Fennel with

Orange Dressing

Serves 4

Prep 15 min; total 35 min

1 large fennel

2 tbsp olive oil, divided

1/4 tsp salt, divided

1 tbsp white wine vinegar

2 tsp honey

1/2 tsp Dijon mustard

1 large orange

1. Position rack in centre

of oven, then preheat to

450F. Cut fennel bulb in

half lengthwise, then cut

each half into 8 wedges

(about 1/2 in. thick), leaving

cores intact and cutting any

thicker stems in half. Reserve

fronds for garnish.

2. Arrange fennel wedges

on a large rimmed baking

sheet. Rub wedges with

1 tbsp oil and sprinkle

with 1/8 tsp salt. Roast until

golden-brown, about 20 min.

3. Whisk remaining 1 tbsp

oil with vinegar, honey, Dijon

and remaining 1/8 tsp salt in

a small bowl. Set aside.

4. Zest orange. Slice peel

from top and bottom of

zested orange. Cut off and

discard remaining peel,

including white pith, so

flesh is showing. Cut out

segments into small bowl.

Squeeze any juice from

leftover orange pulp into

dressing, then stir in zest.

5. Arrange fennel and

orange segments on a

platter. Drizzle with dress-

ing. Sprinkle with reserved

fronds. Season with pepper.

Per serving 114 calories, 2 g

protein, 17 g carbs, 5 g fat,

5 g fibre, 188 mg sodium.

Baked Honey Garlic

Chicken Wings

Serves 4

Prep 10 min; total 1 hr

1 kg chicken wings,

wing tips trimmed

2 tsp baking powder

1/4 tsp salt

Sauce

4 large garlic cloves, minced

1/4 cup honey

11/2 tbsp low-sodium soy sauce

1 tbsp Tabasco sauce

2 tsp sesame oil

Fancy crudités (such as

baby carrots with tops,

small celery with tops and

mini cucumbers)

1. Position rack in centre of

oven, then preheat to 400F.

Line a baking sheet with foil,

then set a wire rack on pre-

pared sheet. Lightly spray

rack with oil.

106 CHATELAINE • APRIL/MAY 1019

food SUSTAINABLE EATING