Vegetable intake doesn’t always mean eating boring bhujiyas, mushy sides or munching salads. You can be creative and add vegetables to pasta dishes or bake with interesting toppings. Likewise, fruit can be used in desserts, shakes and smoothies. Here is a starter, a main course and dessert. A meal for two or the entire family, it is no-fuss, nutritious, quick-cooking and delicious to prepare.

PEAR AND ALMOND PASTRY TART

INGREDIENTS

200gm puff pastry
1 cup almonds, blanched and peeled
½ cup icing sugar
1 egg white
1 teaspoon vanilla essence
2-3 pears, peeled and sliced ½ inch thick
1 tablespoon butter
1 tablespoon icing sugar for dusting/garnish

Eating more fruits and vegetables is a great way to improve your nutrition

METHOD

Roll out puff pastry and line a nine-inch tart pan with removable base.

Combine peeled almonds, vanilla essence, sugar and egg white, and blend well into a smooth paste. Melt butter in a large sauce pan, add pear slices and cook until slightly tender. Spread almond mixture on the base of puff pastry, and arrange cooked pears in a rosette like manner all over it.

Bake in a pre-heated convection oven on 180oC for 15-20 minutes until slightly bubbling and top is golden. When the top is done the base of puff pastry will also be ready.

When cool, place on a serving platter, dust with icing sugar, cut into wedges and serve with a dollop of double or fresh cream.

MUSHROOM AND RICOTTA STUFFED TOMATOES

INGREDIENTS

6 large tomatoes, cut into halves lengthwise and pulped out
2 cups mushrooms, finely chopped
1 cup onions, finely chopped
2 tablespoons garlic, finely chopped
1 cup tomato pulp
2 tablespoons green chillies, finely chopped
2 tablespoons hot sauce (optional)
Salt to taste
1 cup ricotta or cottage cheese, crumbled
2 tablespoons butter
Fresh coriander or parsley for garnishing

METHOD

Heat butter in a large sauté pan, and add all chopped vegetables except tomato pulp. Add salt and sauté until golden. Add tomato pulp and mix well.

Remove from heat, add hot sauce and cheese and blend well. Stuff tomatoes with this mixture.

Arrange tomato halves in a baking tray brushed with some melted butter or oil. Bake in a 180oC pre-heated oven for 20-25 minutes until tomatoes are bubbling and golden on top.

Garnish and serve hot with garlic bread.

ZUCCHINI RIBBON PASTA WITH GARLIC CHICKEN

INGREDIENTS

2 medium-sized zucchini, cut into ribbons with potato peeler
4 cups small penne pasta, boiled
½ kg boneless chicken cubes, small
¼ cup fresh garlic, finely chopped
1 teaspoon red chilli flakes
2 tablespoons butter
1 cup fresh cream
½ cup spicy marinara sauce
½ cup vegetable or chicken stock
Salt & pepper to taste
2 tablespoons shredded parmesan cheese
Parsley chopped for garnish

METHOD

Heat butter, add garlic and chicken cubes, and fry on medium heat, until golden. Add red chilli flakes and salt as per taste. Add marinara sauce, stock and cream, and cook on medium/high heat for two to three minutes, until slightly thick sauce is ready.

Add pasta, simmer on low for two to three minutes. Add zucchini ribbons and toss well.

Dish out in a large bowl, garnish with parmesan cheese and parsley and serve hot with a green salad.

Published in Dawn, EOS, October 29th, 2017