2 recipes that put a spin on classic comfort foods

Sometimes the easiest way to get more vegetables is to make dishes that simply wouldn't be the same without them. Vegetables take centre stage in these simple twists on classic comfort food.

To reduce saturated fat, olive oil replaces the butter usually used in this Italian-style dish.

Preparation time: 15 minutes. Cooking time: 40 minutes. Serves 4.

Ingredients:

• 800 ml (3 1⁄3 c) salt-reduced chicken stock
• 30 ml (2 tbsp) olive oil
• 1 medium onion, finely chopped
• 250 g (1⁄2 lb) mushrooms, preferably a variety of types, coarsely chopped
• 2 cloves garlic, crushed
• 250 ml (1 c) pearl barley
• 250 g (1⁄2 lb) asparagus, trimmed and cut into bite-sized pieces, leaving tips whole
• 125 ml (1⁄2 c) grated Parmesan cheese

1. Heat the stock and 500 millilitres (two cups) water in a medium saucepan until almost simmering. Cover and keep at a simmer.
2. Heat oil in a large, deep, non-stick frying pan over medium heat. Sauté onion until slightly softened, about three minutes. Add chopped mushrooms and garlic. Sauté until mushrooms soften, five minutes.
3. Add the barley. Stir in 500 millilitres (two cups) of hot stock mixture. Simmer, covered, for 15 minutes.
4. Blanch asparagus tips in the stock liquid for two minutes. Transfer to a plate with a slotted spoon.
5. Add more hot stock to the barley mixture, 125 millilitres (1/2 cup) at a time, stirring frequently. Each addition of liquid must be fully absorbed before any more is added.
6. When adding the last of the stock, stir in asparagus stems and Parmesan. Serve the risotto topped with asparagus tips.

Nutrition per serving: 329 calories, 15 g protein, 10 g fat, 2 g saturated fat, 23 mg cholesterol, 49 g carbohydrates, 10 g fibre, 743 mg sodium

This flavoursome, vitamin-packed pie is made even better with cheddar cheese.

Preparation time: 20 minutes. Cooking time: 55 minutes. Serves 6.

Ingredients:

• 30 ml (2 tbsp) butter
• 2 medium celery stalks, coarsely chopped
• 1 medium yellow onion, coarsely chopped
• 1 large carrot, peeled and cut into small chunks
• 1 small red pepper, seeded and coarsely chopped
• 3 ml (3⁄4 tsp) dried thyme
• 45 ml (3 tbsp) all-purpose flour
• 250 ml (1 c) salt-reduced vegetable stock
• 250 ml (1 c) broccoli florets
• 250 ml (1 c) cauliflower florets
• 6 baby white onions or scallion bulbs
• 50 ml (1/4 c) cheddar cheese, cut into small cubes
• Premade shortcrust pastry to top

1. Melt butter in a large non-stick saucepan over medium heat. Add celery, onion, carrot, pepper and thyme. Sauté until vegetables are tender, or 10 minutes.
2. Stir in the flour until thoroughly combined. Stir in stock. Increase heat to medium-high and add broccoli, cauliflower and onion.
3. Bring to a boil. Lower heat and simmer, uncovered, for 15 minutes. Remove pan from heat. If making filling ahead, let cool to room temperature, cover and refrigerate. If not, continue to step 4.
4. Preheat oven to 200°C (400°F). Spread the vegetable mixture in a 23 centimetre (nine inch) glass or ceramic pie plate. Top with cheddar. Cover with pastry. Trim edges. Place the plate on a baking tray.
5. Bake until pastry is golden and filling is bubbling, or 25 to 30 minutes. Let stand 10 minutes before serving.

Nutrition per serving: 296 calories, 7 g protein, 17 g fat, 8 g saturated fat, 27 mg cholesterol, 32 g carbohydrates, 4 g fibre, 408 mg sodium

Putting a spin on comfort foods is an excellent way to get more healthy ingredients into your diet. It's even easier when the dishes are just as tasty, if not more.