Healthy fats, classic dishes, and simple office-friendly meals: a Canadian and American guide

chicken with mushrooms

Chicken with mushroom sauce is a comforting dish that demonstrates how simple ingredients can create real flavor. A balanced approach to nutrition includes fats from healthy sources as part of a varied weekly menu. Nuts, avocado, olive oil, and salmon are excellent examples of fats that contribute valuable nutrients to meals. These ingredients deserve a place in thoughtful meal planning across Canada and the United States.

Cream is another nutrient that can appear periodically, with options chosen to be free of unnecessary additives. Dairy like cream carries vitamin A, vitamin D, and minerals such as calcium, zinc, sodium, potassium, and phosphorus, making it a flavorful addition when used in moderation.

Cream can enrich dishes, adding depth and mouthfeel. The following three recipes illustrate how cream can be integrated into delicious, office-friendly meals that travel well in lunch boxes.

• Chicken breast fillet
• 150 grams of mushrooms
• 150 grams of portobello mushrooms
• 200 milliliters of cooking cream
• 100 milliliters of chicken broth
• Two cloves of garlic
• chives
• Salt and pepper

Chicken with mushrooms steps

Chicken with mushroom sauce. verified

• The chicken fillet is seasoned with salt and pepper before being stir-fried over high heat.

• In the same pan, the mushrooms are sautéed with two chopped garlic cloves.

• After browning, cream and chicken stock are added. The mixture is simmered to develop body and then thickened slightly.

• The chicken fillets are returned to the pan and cooked on low heat with the lid on for up to ten minutes to avoid drying.

Spaghetti alla ‘fake’ carbonara

creamy spaghetti. verified

• 250 grams spaghetti

• 100 grams of guanciale or bacon if preferred

• Onion

• two egg yolks

• 100 milliliters of cooking cream

• 70 grams of pecorino cheese

• Finely chop onion and sauté in a bit of oil on low heat until it softens. Add chopped guanciale, saving a few pieces for garnish.

• Meanwhile, boil spaghetti in generously salted water for seven minutes.

• Whisk egg yolks with cream in a large bowl. Stir in pecorino cheese and a splash of the pasta cooking water to create a creamy emulsion.

• Drain the pasta and add it to the bowl. Toss well to coat evenly.

• Serve with the reserved guanciale on top.

Quiche Lorraine

A winter truck. verified

• Short crust pastry base

• three eggs

• 200 grams of fresh cream (creme fraiche)

• two leeks

• 100 grams of bacon

• Four slices of goat cheese rolled

• Salt and pepper

The filling starts by washing the leeks and slicing them thin. They are cooked slowly in a pan with a little oil until they become caramelized.

When the leeks are tender, add chopped bacon and heat until the butter almost melts.

Place the dough in a round mold, ensuring the edges are sealed.

Beat eggs with fresh cream, add a pinch of salt and pepper. Stir in leek and bacon and pour over the pastry.

Scatter goat cheese on top.

Bake in a preheated oven for about 45 minutes at 180 degrees. The dish is done when the surface turns a golden color.

Allow to cool for several hours before serving.