If you don’t eat pasta, Oct. 25 is the day you should try it for two good reasons. Pasta is good for you and eating it supports western Canadian durum wheat producers on world pasta day.
My dad grew spring and durum wheat and encouraged us to eat shredded wheat for breakfast, cracked wheat bread and macaroni. Dad’s favourite was baked macaroni in a cheese sauce. My children share their grandpa’s taste for baked macaroni.
DAD’S FAVOURITE BAKED MACARONI
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2 c. uncooked macaroni 500 mL
2 tbsp. butter 30 mL
2 tbsp. flour 30 mL
1/2 tsp. salt 2 mL
1/4 tsp. pepper 1 mL
2 c. milk 500 mL
1 1/2 c. medium or old cheddar cheese, grated 375 mL
2/3 c. soda cracker crumbs150 mL
1/4 c. medium or old cheddar cheese, grated 60 mL
Preheat oven to 350 F (180 C).
Cook macaroni in salted boiling water until almost soft (al dente). Drain well. Melt the butter in a saucepan, stir with a whisk, add flour, salt and pepper, then slowly add the milk. Heat, stirring constantly until thickened. Add first amount of grated cheese and stir to melt.
Add cooked macaroni to cheese sauce, then place in a greased shallow casserole, top with cracker crumbs, extra cheese and salt and pepper.
Bake at 350 F (180 C) for 40 minutes. Serves four.
Optional topping:
BUTTER BREAD CRUMBS
2/3 c. bread crumbs 150 mL
2 tbsp. butter, softened 30 mL
combine crumbs and butter and mix.
CHICKEN FETTUCCINE
This is a pasta dish our son’s roommates often made. I’ve increased the amount of vegetables in the recipe.
1 pkg. (8 oz.) fettuccine, uncooked 250 g
3 c. assorted fresh vegetables (broccoli florets, carrots, celery and bell pepper strips) 50 mL
2 tbsp. vegetable oil 30 mL
3/4lb. boneless/skinless chicken breasts, cut into strips 375g
1/2 onion, chopped
3 tbsp. butter or margarine, melted45mL
3 tbsp. flour 45 mL
2 c. milk 500 mL
4 oz. cream cheese, cubed 125 g
3/4 c. shredded Parmesan cheese175mL
1/2 tsp. garlic salt 2 mL
1/4 c. Parmesan cheese 60 mL
Cook pasta in a large saucepan as directed on package, adding vegetables to the cooking water during the last three minutes of the cooking time.
Heat oil in a large skillet on medium-high heat. Add chicken, cook and stir eight minutes or until cooked through. Add chopped onion for last three minutes of cooking, remove chicken and onion from skillet. Cover to keep warm.
Melt butter, add flour and mix, add milk, cream cheese and 3/4 cup of the Parmesan cheese, cook on low heat until cream cheese is completely melted and mixture is well blended and thickened. Add garlic salt and return chicken and onions to skillet; mix well.
Drain pasta mixture, place on serving plate. Top with chicken mixture, sprinkle with remaining Parmesan cheese. Serves three to four.
COUSCOUS SALAD
Couscous is made from durum wheat semolina and is a staple of North African cuisine. It is small, rice-sized pasta that is used like rice, often in combination with chickpeas.
1/3 c. couscous, uncooked 75 mL
2/3 c. water 150 mL
1/8 tsp. salt .5 mL
1 tbsp. olive oil 15 mL
1 c. tomatoes, diced 250 mL
1 c. cucumber, diced 250 mL
1 c. green onions, chopped 250 mL
1 c. parsley, chopped 250 mL
1 c. garbanzo beans (chickpeas), cooked or 1 c. canned 250 mL
1/2 c. olive oil 125 mL
3/4 c. lemon juice 175 mL
3 garlic cloves, crushed
1 tsp. dry mint 5 mL
1 tsp. salt5 mL
1/4 tsp. black pepper, fresh ground1 mL
In a medium saucepan, combine water, salt and olive oil and bring to a boil. Stir in couscous and cover.
Remove from heat and let stand five minutes, fluff with a fork. Add tomatoes, cucumber, green onions, parsley and garbanzo beans. Toss together gently.
Combine in a jar or shaker the olive oil, lemon juice, garlic, mint, salt and pepper. Shake well to combine and pour over the couscous and vegetables. Toss gently to coat.
Refrigerate, serve cold.
Source: Casbah Couscous package.
Nutritional value
Canada’s Food Guide to Healthy Eating recommends five to 12 servings of pasta, bread or cereals daily. One-half cup (125 mL) of pasta is equal to one serving.
In the wheat kernel, the endosperm, which is about 83 percent of the kernel weight, is the source of semolina.
It contains protein, carbohydrates, iron and the B vitamins, riboflavin, niacin and thiamine. It is also a source of soluble fibre.
Whole grain pastas are high in insoluble fibre, which helps lower blood cholesterol and maintain bowel regularity. They also contain vitamin E and other trace minerals like copper and zinc.
Since 1999, Health Canada has required that pasta be fortified with folic acid (also known as folate and folacin), an important B vitamin.
Folic acid plays an important role in the body’s central nervous system and may reduce a woman’s risk of having a child with brain or spinal cord defects.
Some research indicates that folate and B6 have an important role in metabolism and may help women reduce the risk of developing coronary heart disease.
OVERNIGHT LASAGNA
This easy make-ahead lasagna uses regular uncooked lasagna noodles. The noodles will soften while the lasagna stands in the refrigerator overnight.
1-645 mL jar tomato-based pasta sauce 645 mL
11//4 c. water 310 mL
2 tbsp. fresh parsley, chopped30 mL
1 clove garlic, minced
1/4 tsp. pepper, freshlyground1 mL
8 uncooked lasagna noodles
2 c. ricotta cheese 500 mL
2 tbsp. lemon juice 30 mL
2 tsp. oregano, crumbled 10 mL
1/2 tsp. basil, crumbled 2 mL
4 c. mozzarella cheese,shredded1 L
11/2 c. feta cheese,shredded dry pack375 mL
10 oz. pkg. frozen spinach,chopped300g
Combine pasta sauce, water, parsley, garlic and pepper.
Place one cup (250 mL) pasta sauce mixture in a greased lasagna pan or shallow three quart (3 L) baking dish, spread evenly. Place four noodles on top of sauce mixture. Combine ricotta cheese, lemon juice, oregano and basil and spread half of this ricotta cheese mixture over noodles.
Sprinkle with one cup (250 mL) mozzarella cheese and half of the feta cheese. Thaw spinach and squeeze dry, crumble on top of feta cheese. Place remaining four noodles on spinach.
Layer with one cup (250 mL) sauce mixture, remaining ricotta cheese mixture, one cup (250 mL) mozzarella cheese and remaining feta cheese.
Pour remaining sauce mixture over it, sprinkle with remaining two cups (500 mL) mozzarella cheese.
Cover with foil and refrigerate for at least eight hours or up to 24 hours.
Remove from refrigerator and let stand for 20 to 30 minutes. Bake, covered, at 350 F (180 C) for 45 minutes.
Uncover and continue baking for 15 minutes and let stand for 10 minutes before serving. Serves eight.
Adapted from 100 Favourites, Celebrating a Century of Cooking in Alberta, ATCO Blue Flame Kitchen.
Betty AnnDeobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com
