Page 20
Chef Peter Webster - Bouquet Garni
Chicken, Fennel &
Parsnip stew
Parsnips were outlawed
in my
house while I was
growing up. My
Dad hated them and I
have learned since that
my Mom always loved
them. I was happily
oblivious of this war
going on over parsnips
until a few years ago.
Obviously, I had to try
parsnips out to see
what the fuss was
about.
The result? Parsnips
are amazing so I guess I
sided with my Mom on
this issue. Parsnips look
like white carrots. They
can be boiled, steamed,
roasted and baked in
various ways. They have
a distinct aroma and flavor
- a sweetness added
to any dish. Parsnips
were a nice discovery.
INGREDIENTS: (for 10
people)
* 4 chicken breasts, cut
into 1" pieces and lightly
salt and peppered
* 1 large onion, diced
* 1 leek, white part only,
washed and cut into 1"
pieces
* 4 parsnips, peeled and
chopped
* 4 carrots, peeled and
chopped
* 4 potatoes, peeling optional,
diced into 1/2
pieces
* 1 bulb of fennel,
chopped, including
stems and leaves
* 4 cloves of garlic,
peeled, smashed and
diced
* 4 stalks of celery,
chopped
* 1 cup white wine,
* 4 cups chicken stock
* 2 tsp fresh thyme
* Salt and pepper to
taste
In a deep sided frying
pan, add a little oil and
fry the chicken pieces
over high heat until
browned on all sides.
Do not overload the
frying pan. You may have
to fry the chicken in
several batches. Set
aside.
In the same pan, heat
a little more oil and odd
the onion, carrots and
parsnips. Saute these
veggies for about 4 minutes
until softened. Add
in the leek, garlic, potatoes
and continue
sautéing for another 4
minutes. If your pan is
too small, you can transfer
the veggies to a
large, heavy bottom pot.
Add in the fennel and
celery, continuing to
sauté and stir the veggies
for another 4 minutes
Pour in the white wine
and stock. Add the
thyme, salt and pepper.
Stir the stew and reduce
the heat. Let the stew
simmer, covered for 30
minutes, stirring occasionally.
Adjust the seasoning
to your taste.
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Karen & Peter Webster
Chefs
7 Collège, Ste-Anne-de-Bellevue, Québec H9X 1W9
514-457-"BRIE" (2743)
www.BouquetGarni.com / info@BouquetGarni.com
31/10/12
Getting the skinny on fats
When many
of us hear
the word
"fat" as an
ingredient in our food,
we automatically think
"bad." Surprisingly this is
Stephanie Lawrence
Special
not always the case as
not all fats are created
equal. There are several
different kinds of fat in
the foods we eat, and
some of them are an important
part of our diet
that should be eaten
daily in small amounts.
THE GOOD
The healthy fats include
monounsaturated
and polyunsaturated fats
which help lower the
bad kind of cholesterol
(LDL cholesterol) in our
blood. Canada's Food
Guide recommends
consuming a small
amount of unsaturated
fat each day.
Monounsaturated fats
can be found in olive,
canola and peanut oils,
avocadoes, non-hydrogenated
margarines, nuts
and seeds. Polyunsaturated
fats include
Omega-6 fat and
Omega-3 fat. Omega-6
is found in safflower,
sesame, sunflower and
corn oils as well as nonhydrogenatedmargarines,
nuts and seeds.
Sources of Omega-3 include
fatty fish like
salmon, certain nuts,
Omega-3 eggs, flax seed
and canola and soybean
oils.
THE BAD AND THE
UGLY
Saturated and trans
fats are considered unhealthy
fats as they tend
to increase levels of LDL
cholesterol in our blood
which can increase our
risk for heart disease.
Saturated fats can be
found in fatty meats, fullfat
dairy products, coconut
oil, palm oil and
palm kernel oils, butter
and lard, fast foods,
snack foods, many
ready-prepared foods
and those made with hydrogenated
vegetable oil.
Trans fats are particularly
harmful to our
health because they also
decrease the good kind
of cholesterol (HDL
cholesterol) in our
blood. Some trans fats
are naturally occurring
but for the most part
these unhealthy fats
come from processed
foods such as commercial
baked goods and
foods made with shortening
or partially hydro-
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genated vegetable oil.
Carol Dombrow,
Heart and Stroke Foundation
registered dietitian
offers the following
tips for limiting your fat
intake:
* Follow the recommendations
in Canada's
Food Guide and include
a small amount (2 - 3
tbsp) of unsaturated fat
in your diet each day.
Use vegetable oils such
as canola, olive and soybean
as well as soft margarines
that are low in
saturated and trans fats.
* Read the Nutrition
Facts table on products
in grocery stores and
ask for nutrition information
when dining out
to help you choose
lower fat options.
* When grocery shop-
ping choose lower fat
milk, cheese and yogurt.
Choose fish and meat alternatives
more often.
Opt for lean cuts of
meat and serve poultry
without the skin and
watch your portion size.
* Check for Health
Check. Look for the
Heart and Stroke Foundation's
Health Check
logo in grocery stores
and on restaurant
menus. Health Check
products meet nutrient
criteria developed by
the Foundation's registered
dietitians including
criteria for total fat, saturated
fat and trans fat.
Learn more at
healthcheck.org.
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20 OCTOBER 27, 2012 *