Chicken Schnitzel & Pesto Pasta

A simple but classic meal and with any vegetable you like on the side. Consider grilled zucchini or peppers, green salad, steamed broccoli or even frozen peas (for the kiddos!). This chicken schnitzel recipe is very easy, delicious and can transform into several different recipes and pesto pasta is just always a hit in our house. Both the chicken and the pesto can be prepped ahead of time if you’d like and both can be eaten separately of course with other sides.

Chicken Schnitzel

I have been really enjoying recipes from Nicole from Simplehomeedit lately and her chicken schnitzel is one I have repeated lately. She has a great video and additional tips on how to make this so I will just share the link to her blog post here. My variation is using gluten free flour and breadcrumbs (when needed) and I usually air fry them and they turn out perfectly. Baking is definitely an option but consider browning the breadcrumbs first for that classic golden look. I avoid frying to avoid more mess. I have batched prepped these as well for the freezer when I have fresh chicken breast. That way I can just pull from the freezer and cook. These are also delicious in a chicken sandwich with simple romaine or iceburg lettuce and mayo or a little of the pesto below with tomato. Yum!

Recipe Here - Chicken Schnitzel

---

Pesto Pasta

Caro Chambers (from What to Cook When You Don’t Feel Like Cooking - cookbook or substack) is someone I get food inspiration from as well and her write up about an easy pesto formula was great. My go tos for pesto are basil, walnuts or hemp hearts and parmesan cheese. I have liked this formula better than my original pesto pasta recipe and I use my fresh basil growing on my deck.

My usual variation:

• 2 cups basil (or 1.5 cups basil + 1/2 cup parsley)

• 1/2 cup walnuts (or pine nuts if you can find them or hemp hearts)

• 1/2 cup grated parmesan cheese

• 1/2 cup extra virgin olive oil

• 2 tbsp lemon juice

Blend all ingredients in a small food processor like this (adding oil slowly while blending if possible). Taste and add salt if preferred.

Mix a few tablespoons with cooked pasta (gluten free if needed). You don’t need too much pesto. Rotini is my preferred pasta for pesto in order to grab the pesto better. Serve warm or cold. Top with sliced chicken schnitzel or chicken on the side. Or you could mix in slightly cooked asparagus, peas or broccoli.

---

I hope you enjoy these recipes as much as we do!

Dr. Karen

Food Friday: Garlic-Soy Tofu with Mushrooms and Napa Cabbage

This recipe is from a great cookbook "The Vegan Family Cookbook". This has been another favourite of mine and the kids for a quick veggie and protein packed meal. It uses tofu as the protein source, which provides 14g of protein for half a pack and a source of phytoestrogens to support our hormones. I love using tofu once a week since it is easy to cook, takes on different flavours and healthy for our bodies. You can change up the veggies in this dish as well. (Note - if you are avoiding garlic due to digestive concerns, you'll have to skip this one.) Let me know what you think! 

Ingredients:

• 2-3 tsp avocado oil

• 1 12oz block extra-firm tofu, cut into bite size squares and patted dry

• 4 tbsp soy sauce

• 2.5 cups cremini or shiitake mushrooms, sliced

• 5 heaping cups napa cabbage, thinly sliced 

• 8 cloves garlic, minced

• black pepper

• 1 tbsp cornstarch

• 2 tbsp water

Directions:

1. Heat a large skillet over medium-high heat. Add oil and then tofu to the pan. Shake the pan to help release the tofu and use a wooden spatula to turn it until it is brown on a few sides.

2. Add 1 tbsp soy sauce and toss until it is mostly absorbed, 20-30 seconds.

3. Add the mushrooms, cabbage, garlic and a few grinds of pepper. The veggies will release their water and start to soften and wilt down in 2-3 minutes. 

4. In a small bowl, whisk the cornstarch with the water and pour the mixture into the stir-fry along with the remaining 3 tbsp soy sauce. Cook just until the sauce has thickened and all is well combined. 

5. Serve over white or brown rice. Top with toasted sesame seeds or green onions if you'd like. 

Blueberry Oatmeal Flax Muffins - aka "Mary's Poop Muffins"

I may sound like a broken record to my patients lately regarding fibre intake, however this is such an important component in our diet that most people are lacking in. When it comes to digestive issues many patients of mine are actually avoiding fibre rich foods as it is causing GI distress. They may be on the lowFODMAP diet, recommended to them by their MD or through online research, which is a low fibre diet. This should only be used short term for symptom relief while we treat the root cause, as like I said before fibre is very important for overall digestive health.

Low fibre intake can present as constipation, other digestive issues and even food cravings.

Most people are getting on average 15g of fibre a day, while the recommendation is 25-35g a day! This is one draw back to easy convenient meals we gravitate towards with our busy lives. Less plants, less beans, less complex carbs that take longer to cook = less fibre.
There are many ways to increase fibre intake, including more plants, beans and legumes, complex carbs, ground flax, chia or psyllium powder. What can you add to your diet this week? It may be one of these delicious fibre rich muffins that really do help you poop!

Examples of healthy fibre rich foods:

• 1/2 cup oats = 4g

• 1 tbsp ground flax seed = 2g; 1 tbsp chia seeds = 6g

• 1 apple = 4-5g

• 1/2 cup lentils - 7g

• 1 medium sweet potato - 3-5g

• 1 tbsp psyllium powder - 5g

Recipe:

Ingredients:

• 1/3 cup butter (or vegan butter)

• 1 cup oats

• 1/2 cup ground flax seed

• 1/2 cup unsweetened apple sauce

• 1 egg

• 1 cup buttermilk (or 1 cup dairy free milk + 1 tbsp vinegar, left to sit for a few minutes)

• 1 tsp baking powder

• 3/4 tsp baking soda

• 1/2 tsp salt

• 1/2 cup brown sugar (optional)

• 1 cup whole wheat flour (or gluten free flour eg. Bob’s Red Mill 1:1 gluten free baking flour)

• 1 cup blueberries

Mix all ingredients in order they are listed. Fill 12 muffin cups using muffin liner. Bake at 375F for 20 minutes.

Food Friday: Easy Turkey Chili

Photo credit: www.ambitiouskitchen.com

As much as we would like the warmer temperatures to come to Nova Scotia, the winter cold just keeps coming. Fingers crossed spring temperatures come knocking on our door very soon!

Since it is still cold outside, you may still be craving warming hearty food and this Turkey Chili doesn’t disappoint. The hubby has claimed it his favourite chili. It is very easy to make and filled with delicious and healthy ingredients. The recipe is adapted from “Ambitious Kitchen”, one of my favourite food bloggers (and a fellow pregnant women! - I am looking forward to browsing her postpartum food prep meals). This meal is great with different topping choices. The hubby likes shredded cheese on top. I prefer a little dollop of plain yogurt, cilantro and sliced avocado. Also with a side of gluten free cornbread of course (Jaime Oliver’s is my favourite). Plenty of options!

Ingredients:

• 2 tsp olive oil

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1.5 bell peppers (any colour), chopped

• 1 jalapeño, diced

• 1lb ground turkey

• 4 tbsp chili powder

• 2 tsp ground cumin

• 1 tsp dried oregano

• 1/4 tsp cayenne pepper

• 1/2 tspn salt, plus more to taste

• 1 (28-ounce) can crushed tomatoes (you can use diced tomatoes as well if you like)

• 1 1/4 cups chicken or vegetable broth (I use the Better Than Bouillon paste from Costco)

• 1 (19 oz) can dark red kidney beans, rinsed and drained

• 1 cup frozen corn, rinsed and drained

Directions:

1. Place oil in a large pot and place over medium high heat. Add in onion, garlic, bell pepper and jalapeño and saute for 5-7 minutes, stirring frequently. 

1. Add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 30 seconds.

2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavours combine. Taste and adjust seasonings and salt as necessary. 

3. Top with your favourite toppings. Makes around 5-6 servings.

Enjoy!

Do you have a favourite chili recipe?

In health & happiness,

Dr. Karen