We all wish healthy eating was a little easier and more exciting but if your idea of a dietitian-approved dish is steamed fish and veg, then be prepared to have your foodie horizons broadened because ADSA (The Association for Dietetics in South Africa) has just launched a 2017 Nutrition Confidence recipe series to encourage South Africans to show South Africans just how easy it is to prepare fresh, delicious and healthy meals at home. The recipe series will offer newbies and seasoned cooks a curated collection of culinary creativity from a variety of dietitian-chefs and popular SA food bloggers, some of whom are also registered dietitians. To kick things off we’re sharing this delicious Turnip Tagliatelle with Chicken & Herb Sauce recipe by Johannesburg Registered Dietitian and food blogger, Cheryl Meyer.
In this tasty recipe, turnip noodles boost the vegetable component of the meal and yoghurt serves as a nutritious alternative in this twist on classic creamy carbonara. The quick and easy method means that creating a sensational, healthy dish at home is super achievable for anyone with a stove.
TURNIP TAGLIATELLE WITH CHICKEN & HERB SAUCE
4 medium turnips
4 teaspoons olive oil, divided
4 chicken breasts, cubed (approx. 125 g each – 500 g)
250 g mushrooms
2 teaspoons crushed garlic
½ cup plain yoghurt
2 large eggs
30 ml fresh chopped parsley
¼ cup grated parmesan cheese
Salt and pepper, to season
1. Heat 2 teaspoons olive oil in a non-stick pan and cook the cubed chicken pieces. Set the cooked chicken aside.
2. Slice the mushrooms and leeks.
3. Heat the other 2 teaspoons of olive oil and soften the mushrooms and leeks. Just before cooked, add the garlic for the last 2 minutes. Remove and combine with the chicken.
4. Peel turnips and cut the ends off flatly and evenly. Spiralize them to tagliatelle thickness (blade C on the spiralizer).
5. Boil turnip noodles for 2-3 minutes.
6. In a small bowl or jug whisk the egg, yoghurt and parsley together well. Season with salt and pepper.
7. When the turnip noodles are done, drain them, return them to the pot off the heat, pour in the egg mixture and toss until evenly coated (the warmth of the cooked noodles cooks the egg but it is important to do this off the heat, otherwise the egg will scramble when you add it, and we don’t want that).
8. Serve the noodles topped with the chicken, leek & mushroom mixture and garnish with grated parmesan cheese.
Turnips are easy to spiralize and make lovely veggie noodles, although when raw, they can tend to have a sharp distinct taste, warming them softens the flavour and makes for a perfect veggie noodle base for your dish.
Nutrition information: Per serving
Energy: 1487 kJ Protein: 38.7 g Carbohydrate: 25.7 g Of which, total sugars: 11.0 g Fat: 14.8 g Fibre: 4.7 g Sodium: 303 mg
The 2017 Nutrition Confidence recipe series will focus on real food that is healthy and delicious while encouraging the use of local, close-to-home ingredients. A new recipe will be posted on the Nutrition Confidence website every month so make sure you pop in to check out what’s new and fresh on the menu each month.