Registered Dietitian and food blogger Cheryl Meyer, from Dish & Delite, kicks off our new series of NutritionConfidence recipes with a delicious ‘Turnip Tagliatelle with Chicken & Herb Sauce’. As always, the focus is on real food that is healthy and delicious, encouraging local, close-to-home ingredients.
We love this recipe because turnips are easy to spiralize and make lovely veggie noodles. 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.
Cheryl says: “Veggie noodles are a great way to the boost the vegetable component of a meal and plain yoghurt serves as a nutritious alternative in this twist on classic creamy carbonara.”
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
- Heat 2 teaspoons olive oil in a non-stick pan and cook the cubed chicken pieces. Set the cooked chicken aside.
- Slice the mushrooms and leeks.
- 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.
- Peel turnips and cut the ends off flatly and evenly. Spiralize them to tagliatelle thickness (blade C on the inspiralizer).
- Boil turnip noodles for 2-3 minutes.
- In a small bowl or jug whisk the egg, yoghurt and parsley together well. Season with salt and pepper.
- 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).
- Serve the noodles topped with the chicken, leek & mushroom mixture and garnish with grated parmesan cheese.
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
To find a dietitian in your area, visit http://www.adsa.org.za