Free The Greek Yogurt Miracle Solution by Joanne Lusted

pepper
    Pasta
    Extra-virgin olive oil, for tossing
    1 lb whole-wheat or brown rice fettuccine noodles
    2 boneless, skinless chicken breasts (5 oz each), thinly sliced
    2 cups broccoli florets
    2 cups sliced cremini mushrooms
    1 red bell pepper, thinly sliced
    Prepare sauce: in a medium saucepan over medium-high heat, heat 2 tbsp oil. Add onion and half the garlic; cook for 3 minutes, stirring constantly, until translucent. Stir in flour and continue to cook, stirring for about 1 minute, until flour is light brown. Stir in bay leaf, thyme, zucchini, stock and milk. Bring to a boil, reduce heat to medium and simmer for 10 minutes. Remove from heat, and discard bay leaf and thyme. Stir in Parmesan and yogurt. Purée in a blender or directly in saucepan with an immersion blender until smooth. Season with salt, pepper, nutmeg and cayenne. Cover and keep warm.
    Prepare pasta: While sauce is cooking, bring a large pot of salted water to a boil and cook pasta according to package instructions. Drain, rinse and toss with oil. Spread on a baking sheet to cool. Set aside pasta pot for reheating pasta later.
    Meanwhile, in a large non-stick skillet over medium-high heat, season chicken with remaining 1 tbsp oil, remaining garlic, salt and pepper. Cook chicken for about 2 minutes, until golden. Stir in broccoli, mushrooms and bell pepper and cook for another 4 minutes, stirring frequently, until vegetables are al dente. Stir in 1 cup sauce.
    Return pasta to pot and stir in remaining sauce. Gently stir pasta and cook over medium-high heat until pasta is heated through. Transfer to a bowl for serving and top with chicken and vegetables.
    Tip : salted cooking water is essential for infusing pastas and boiled vegetables with flavour. While it might sound straightforward, most home cooks under-salt the water and end up with a flavourless product. For maximum flavour, cooking water should taste as salty as the ocean. Use about 1 tbsp salt for every 4 quarts of water.
    Per Serving
    Before: 910 calories, 52 g total fat
    Dish Do-Over: 406 calories, 11.7 g total fat
    Nutritional information: 4.1 g saturated fat, 55.4 g carbohydrates, 2.8 g fibre, 4.1 g sugar, 21.7 g protein, 397 mg sodium, 33 mg cholesterol

Macaroni & Cheese
    Serves 8
    Hands-on Time: 30 minutes
    Total Time: 1 hour
    Macaroni and cheese is quite possibly the most perfect food on the planet. The original version uses full-fat cheese, cream and white pasta; the whole dish is pretty much fat and carbs. My version uses creamy sweet potato to thicken the sauce and add nutrients and flavour, evaporated milk so the sauce doesn’t separate during baking and brown rice pasta.
    2 1/2 cups sweet potato, peeled and chopped (1 medium)
    3 tbsp olive oil
    1 medium yellow onion, finely diced
    2 garlic cloves, minced
    1/4 cup whole-wheat or brown rice flour
    2 tsp dry mustard
    1 can (13 oz/370 mL) non-fat evaporated milk
    1 cup low-sodium chicken or vegetable stock
    2 cups shredded low-fat aged cheddar cheese
    3/4 cup freshly grated Parmesan cheese
    1/4 tsp freshly grated nutmeg
    Dash hot sauce
    Sea salt and freshly ground black pepper
    1 cup non-fat plain Greek yogurt
    4 cups whole-wheat or brown rice macaroni (1 lb/454 g)
    1 cup panko bread crumbs (gluten-free, if desired) or fresh whole-wheat bread crumbs
    1 tbsp chopped fresh flat-leaf parsley
    Place sweet potato in a steamer basket set over a saucepan of boiling water. Steam potato until fork-tender, about 15 minutes. Mash until smooth.
    In a medium saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, until onion is softened and translucent, about 4 minutes. Add flour and cook, stirring constantly, for about 1 minute, until golden brown. Stir in mustard and sweet potato.
    Whisk in evaporated milk and stock until smooth. Bring to a gentle simmer and cook, stirring frequently, until thickened, about 5 minutes. Remove from heat and gradually stir in cheddar and 1/2 cup Parmesan until smooth. Season with