Hard to believe spooky season has arrived. Out go the Blue Jays and in come the Maple Leafs and Raptors. We still have a bunch of nice weather ahead, including those crisp fall mornings where a cup of coffee and a cozy sweater on the porch is about the best way to spend 20 minutes.
One question I get asked a lot is about how much starch/bread/rice etc I cook. If I’m trying to watch my weight I reduce the starches and increase everything else. So for me; the proteins/veggies first and then colour in the margins with starch and carbs. The menu this week is a great example of prioritizing proteins and veggies. The Roasted Sausage dish is great over pasta, or on it’s own. It’s also nice in a very messy sandwich. The chicken paprikash could be put with perogies, or dumplings, or pair with some boiled or mashed potatoes if desired. Zucchini soup and crusty bread, and stir fried beef and broccoli with some noodles or steamed rice. The salad could be put with any of the mains.
Conversely, these all stand on their own without the starch. If you’re watching your carbs the macro breakdown would be as below. As needed you could trim the fat a bit by reducing oil, or using lighter options
| Dish | Servings | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roasted Sausage, Peppers and Double Fennel | 6 | ~450 | ~17 g | ~17 g | ~35 g |
| Vij’s Kitchen Staff Zucchini Soup | 4 | ~360 | ~9 g | ~25 g | ~25 g |
| Chicken Paprikash (1 tbsp oil, skin-on) | 4 | ~680 | ~52 g | ~11 g | ~47 g |
| Stir-Fried Beef with Chinese Broccoli | 4 | ~265 | ~20 g | ~8 g | ~17 g |
| Apple Cheddar Salad with Pumpkin Seeds | 6 | ~235 | ~8 g | ~13 g | ~17 g |
All this to say that when putting a menu together start with the stuff you need: proteins and veggies, and add the other stuff on top.
Roasted Sausage and Peppers with Double Fennel: Courtesy of Chef Michael Smith this is a great dish when I want an easy dinner. It sneaks in fennel which caramelizes on the pain and becomes sweet and delicious.
Chicken Paprikash: One of Brie and I’s earliest dates was to “Country Style Hungarian Restaurant” in the Annex (since gone sadly) and a saucy paprika laden sauce over chicken is a warming way to anyone’s heart.
Vij’s Staff Zucchini Soup: If you’ve got a bunch of zucchini in the fridge this is a great way to use it up. A very comforting bowl of soup. This one you can’t really freeze because of the dairy, so eat it up!
Stir Fried Beef and Broccoli: I ate a LOT of mediocre stir fry in University, I wish I knew about some of the tricks I know now! Every time I make this the kids remark that brocolli is the best part because the ‘trees’ soak up all the sauce.
Green Salad with apples, cheddar and pumpkin seeds: The rule is that to get people to eat salad throw some goodies (cheese, apples) and a bright dressing on it.