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Ras el Hanout
Beet and Walnut Dip

Beet and Walnut Dip

This dip delivers a treat for the senses. It’s both creamy and crunchy, with show-stopping colour. Don’t throw away the beet greens—they contain a larger amount of nutrients than the beetroot.

2 medium beets, peeled
1/3 cup (80 mL) chopped walnuts
4 oz (125 g) firm tofu
1 Tbsp (15 mL) walnut oil or extra-virgin olive oil
1 garlic clove, peeled and sliced
2 Tbsp (30 mL) warm water
1/2 tsp (2 mL) salt
1 tsp (5 mL) ground coriander
1 Tbsp (15 mL) lemon juice
1/2 tsp (2 mL) lemon zest
Freshly ground black pepper, to taste
1 tsp (5 mL) parsley, chopped

Preheat oven to 375 F (190 C).

Place steamer basket in small saucepan. Fill saucepan with water until just below the steamer basket. Bring to a boil. Cut beets in half and steam until tender, about 10 to 15 minutes. Make sure to check periodically that the water has not all evaporated. Remove beets from steamer and let cool slightly.

Meanwhile, place walnuts on baking sheet and bake until fragrant, about 8 minutes. Cool to room temperature on baking sheet. Remove 1 Tbsp (15 mL) walnuts and set aside. Grate beets and add to bowl of food processor along with remaining walnuts, tofu, oil, garlic, water, salt, coriander, lemon juice, and lemon zest. Blend until smooth. Season to taste with black pepper and more lemon juice, if desired. Transfer to serving dish and garnish with toasted walnuts and parsley.

Serve dip as part of a mezze platter alongside whole wheat pita crisps, your favourite cheese, olives, and some dried figs and apricots.

Makes about 1 1/2 cups (350 mL).

Each serving contains: 87 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 44 mg sodium

source: "Be Mine, Vegetarian Valentine", alive #352, February 2012

Date and Pistachio Cigars

Date and Pistachio Cigars

A favourite of the Queen of Sheba, the pistachio is believed by some to be an aphrodisiac, making these the perfect treats to share with your Valentine.

1/2 cup (125 mL) pitted dates
1/2 tsp (2 mL) orange flower water
1/2 tsp (2 mL) ground cinnamon
Pinch ground clove
1/2 cup (125 mL) pistachios, coarsely chopped
3 sheets of phyllo pastry
1 Tbsp (15 mL) extra-virgin olive oil
2 Tbsp (30 mL) honey
1 tsp (5 mL) toasted sesame seeds

Preheat oven to 350 F (180 C).

Place dates in small bowl and pour boiling water over to cover. Let sit for 5 minutes; drain and put in bowl of food processor along with orange flower water, cinnamon, and clove. Pulse until a paste forms, but don’t worry if it is not smooth. Transfer to bowl and stir in pistachios.

Cut phyllo sheets in half lengthwise, then again crossways. To prevent pastry from drying out, cover with plastic wrap and then a damp towel.

Working with one phyllo rectangle at a time, brush phyllo lightly with olive oil. Place 1 Tbsp (15 mL) pistachio mixture along short end of phyllo rectangle, leaving about 1 in (2.5 cm) on either side. Roll to enclose mixture, folding in sides after first complete turn.

Place seam side down on parchment-lined baking sheet and brush again lightly with olive oil. Repeat with remaining phyllo rectangles. Bake until golden brown and crisp, about 15 minutes.

Meanwhile, warm honey in small saucepan over low heat. Brush warm pastries with warm honey and sprinkle with sesame seeds and transfer to wire rack to cool.

Serve warm or at room temperature alongside orange slices, if desired.

Makes 12 pastries.

Each serving contains: 166 calories; 3 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 47 mg sodium

source: "Be Mine, Vegetarian Valentine", alive #352, February 2012

Herbed Quinoa with Dried Apricots and Pomegranate

Herbed Quinoa with Dried Apricots and Pomegranate

Quinoa is not only high in protein, but also a complete protein that includes all nine essential amino acids. The pomegranate arils are a powerhouse source of antioxidants, fibre, and vitamins C and K.

1 Tbsp (15 mL) extra-virgin olive oil, divided
1 small onion, diced
1/3 cup (80 mL) quinoa
2/3 cup (160 mL) vegetable stock
2 Tbsp (30 mL) dried apricots, diced
3 Tbsp (45 mL) pomegranate seeds*
1 Tbsp (15 mL) fresh mint, chopped
1 Tbsp (15 mL) fresh cilantro, chopped
2 Tbsp (30 mL) fresh parsley, chopped
1 green onion, trimmed and finely sliced
Pinch ground cinnamon
1/2 tsp (2 mL) lemon zest, finely grated
Pinch salt
Freshly ground black pepper, to taste

Heat 1 tsp (5 mL) olive oil in medium-sized saucepan over medium heat. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer, and cook for 10 minutes.

Turn the heat off, keeping saucepan covered and on burner, allowing the residual heat to continue cooking quinoa until all liquid has been absorbed, about 4 minutes. If there is still a little bit of water that has not been absorbed, leave saucepan covered on burner for another 3 to 5 minutes.

Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain.

Remove quinoa from burner and stir in remaining 2 tsp (10 mL) olive oil, apricots, pomegranate seeds, mint, cilantro, parsley, green onion, cinnamon, lemon zest, salt, and black pepper. Serve warm or at room temperature.

Serves 2.

Each serving contains: 199 calories; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 76 mg sodium

How to seed a pomegranate

  1. Cut pomegranate in half.
  2. Place halves, cut side down, in a large bowl of water and soak for 5 minutes.
  3. Hold pomegranate half under water, break apart, separating arils (or seeds) from membrane.  arils will sink while the rind and membrane will float.
  4. Skim off rind and membrane and discard.
  5. Strain arils through a colander, drain, and pat dry.

source: "Be Mine, Vegetarian Valentine", alive #352, February 2012

Moroccan Stuffed Red Peppers / Ras el Hanout

Moroccan Stuffed Red Peppers / Ras el Hanout

All bell peppers are an excellent source of vitamins A, C, and K, but red bell peppers are chock full of them.

2 red bell peppers
1 Tbsp + 1 tsp (20 mL) extra-virgin olive oil, divided
2 tsp (10 mL) ras el hanout, divided (recipe follows)
1/2 small eggplant, cut into 1/2 in (1.25 cm) cubes
1 shallot, diced
2 garlic cloves, minced
1 tomato, diced
1/2 cup (125 mL) cooked chickpeas
1 tsp (5 mL) lemon zest, finely grated
2 Tbsp (30 mL) parsley, chopped
2 Tbsp (30 mL) pine nuts
Pinch salt
Freshly ground black pepper, to taste

Preheat oven to 400 F (200 C).

Trim off and reserve tops of peppers. Scoop out seeds. Place peppers on parchment-lined baking sheet and bake, until they just start to soften, about 10 minutes. Set aside until cool.

In medium bowl, stir together 1 Tbsp (15 mL) olive oil and 1 tsp (5 mL) ras el hanout.

Toss eggplant in spice mixture until well coated.

Place eggplant on parchment-lined baking sheet, and bake until soft and fragrant, about 20 minutes. Set aside to cool.

In medium saucepan, heat 1 tsp (5 mL) olive oil over medium heat. Add shallot and garlic and sauté until shallot is soft, about 4 minutes. Stir in tomato and remaining 1 tsp (5 mL) ras el hanout. Cook until tomato starts to break down, about 4 minutes. Remove saucepan from heat and stir in eggplant, chickpeas, lemon zest, parsley, pine nuts, salt, and black pepper.

Stuff peppers and arrange in baking dish along with reserved pepper tops. Bake until filling is warmed through, about 25 minutes. Place pepper top over filling and serve warm or at room temperature.

Serves 2.

Each serving contains: 292 calories; 11 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 42 g carbohydrates; 14 g fibre; 309 mg sodium


Ras el Hanout

Makes 1/4 cup (60 mL)

This is a wonderfully versatile spice blend to have on hand when you’re looking to add an exotic touch to your next meal. Sweet, savoury and spicy all at once, it means “head of the shop,” implying that it is a store’s best spice blend.

2 tsp (10 mL) ground coriander 
1 1/2 tsp (7 mL) ground cumin 
1 tsp (5 mL) ground ginger 
1 tsp (5 mL) ground cardamom 
1/2 tsp (2 mL) freshly ground black pepper 
1 tsp (5 mL) ground turmeric 
1 tsp (5 mL) ground allspice 
1 tsp (5 mL) ground cinnamon 
1 tsp (5 mL) sweet Spanish paprika 
1/4 tsp (1 mL) cayenne pepper

In bowl whisk together all ingredients. Store ras el hanout in an airtight container.

Each serving contains: 5 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates; 1 g fibre; 1 mg sodium

source: "Be Mine, Vegetarian Valentine", alive #352, February 2012

Greens and Strawberry Salad with Chocolate Vinaigrette

Greens and Strawberry Salad with Chocolate Vinaigrette

This is one of those dishes you’ve got to try in order to believe. Chocolate adds new flavour notes to this entrée salad. The vinaigrette will solidify upon sitting, which can be rectified by whisking in some additional olive oil. Also consider adding toasted pecan halves.

1 lb (450 g) skinless, boneless, free-range chicken breast
3 cups (750 mL) baby spinach
2 cups (500 mL) arugula
2 cups (500 mL) strawberries, sliced
1 English cucumber, sliced
1/2 cup (125 mL) crumbled feta cheese
1/4 cup (60 mL) cocoa nibs
2 oz (57 g) dark chocolate
1/4 cup (60 mL) extra-virgin olive oil
1 1/2 Tbsp (22 mL) balsamic vinegar
2 tsp (10 mL) honey
1 tsp (5 mL) Dijon or grainy mustard
Pinch of dried chili flakes

Preheat oven to 350 F (180 C).

Place chicken on parchment or silicone-lined baking sheet and cook for 20 minutes, or until no longer pink inside and with an internal temperature of 165 F (74 C). Let cool and slice.

In large bowl toss together spinach, arugula, strawberries, cucumber, feta, cocoa nibs, and chicken.

Melt chocolate in double boiler or heatproof bowl set over saucepan of barely simmering water, stirring often until smooth.

With blender or food processor whirl together melted chocolate, olive oil, vinegar, honey, mustard, and chili flakes.

Divide salad among serving bowls and drizzle with chocolate vinaigrette.

Serves 4.

Each serving contains: 472 calories; 33 g protein; 28 g total fat (10 g sat. fat, 0 g trans fat); 24 g carbohydrates; 7 g fibre; 324 mg sodium

source: "Say Yes to Chocolate", alive #352, February 2012

Cocoa Tostadas

Cocoa Tostadas

Tostadas are crispy tortillas layered with a range of ingredients. In this case, the cocoa-spiked ground meat and lively vegetables make for a powerful one-two punch and the refried beans add a healthy dose of fibre. If desired, you can also top with salsa or a dollop of sour cream.

1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 3/4 Tbsp (25 mL) grapeseed oil
1/4 tsp (1 mL) freshly ground black pepper
1 avocado, diced
1/3 cup (80 mL) cilantro, chopped
1/2 lb (225 g) lean ground grass-fed organic beef or bison
1 medium-sized onion, diced
3 garlic cloves, minced
2 Tbsp (30 mL) unsweetened cocoa powder
1 tsp (5 mL) cumin powder
2 tsp (10 mL) minced chipotle chilis in abodo sauce* or 1/2 tsp (2 mL) ancho chili powder
1 tsp (5 mL) dried oregano
1 cup (250 mL) refried beans
8 corn tortillas
Salt to taste (optional)

*Note: chipotle chilis in abodo sauce can be found in small cans in the Mexican or Latin food sections of many grocers.

Preheat oven to 375 F (190 C).

Toss bell peppers with 3/4 Tbsp (10 mL) oil and black pepper, and spread on baking sheet. Roast for 20 minutes, or until slightly charred. Let cool and toss with avocado and cilantro.

Heat remaining oil in large skillet over medium heat. Add beef, onion, garlic, cocoa, cumin, chipotle or ancho, oregano, and salt (if using); cook until beef is no longer pink.

In small saucepan heat refried beans.

Remove beef mixture from skillet, clean skillet, and return to heat. Brush both sides of tortilla with oil and heat each side in skillet until crisp and golden. Repeat with remaining tortillas.

To assemble, spread refried beans on tortillas and top with beef mixture and vegetable mixture.

Serves 4.

Each serving contains: 434 calories; 19 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 44 g carbohydrates; 12 g fibre; 324 mg sodium

source: "Say Yes to Chocolate", alive #352, February 2012

Chocolate Pu-erh Cakes with Cashew Ganache

Chocolate Pu-erh Cakes with Cashew Ganache

Pu-erh is an earthy aged tea from China’s Yunnan Province. Its richness pairs particularly well with chocolate. You can find it at most tea shops or you can use Lapsang souchong, Earl Grey, or Darjeeling black tea instead. Making these in muffin cups helps with portion control.

1/2 cup (125 mL) unsalted cashews
2 Tbsp (30 mL) chopped Pu-erh tea
1 3/4 cups (430 mL) whole wheat pastry flour
1/2 cup (125 mL) unsweetened cocoa powder
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
2 large free-range eggs
3/4 cup (180 mL) sucanat or other raw style sugar
1/2 cup (125 mL) grapeseed oil or melted coconut oil
1 tsp (5 mL) vanilla extract
1 tsp (5 mL) chocolate extract (optional)
4 oz (113 g) dark chocolate, chopped
2 Tbsp (30 mL) pure maple syrup
Raspberries for topping

Place cashews in bowl, cover with water, and soak for 2 hours.

Bring 1 1/3 cup (330 mL) water to a simmer and pour over tea; let steep 5 minutes. Drain through fine sieve and discard solids.

Preheat oven to 350 F (180 C). Lightly grease 12 medium-sized muffin cups.

In large bowl combine flour, cocoa powder, baking powder, baking soda, and salt.

In separate bowl lightly beat eggs. Mix in sugar, oil, vanilla extract, chocolate extract (if using), and 1 cup (250 mL) of steeped tea, reserving remainder for ganache.

Add wet ingredients to dry ingredients and mix until everything is moist. Pour batter into muffin cups and bake for 18 minutes, or until tester comes out clean. Let cool several minutes before unmoulding.

As cakes bake, drain cashews and place them in blender. Add just enough water to cover them, about 1/2 cup (125 mL), and blend until smooth.

In small saucepan combine cashew cream and chocolate. Heat over low heat until chocolate melts, stirring often. Gradually stir in maple syrup and reserved steeped tea.

Serve cakes topped with cashew ganache and raspberries.

Serves 12.

Each serving contains: 310 calories; 6 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 37 g carbohydrates; 5 g fibre; 69 mg sodium

source: "Say Yes to Chocolate", alive #352, February 2012

Red Chili with Chicken and Chocolate

Red Chili with Chicken and Chocolate

A different take on a mole sauce! Chocolate will deepen the flavour of the tomatoes and create a glossy darker sauce that pleases both the eyes and the taste buds.

2 Tbsp (30 mL) extra-virgin olive oil
2 chicken breasts, boneless and skinless, cut into 1 in (2.5 cm) pieces
2 medium onions, diced
2 garlic cloves, finely chopped or grated
3 Tbsp (45 mL) chili powder
2 tsp (10 mL) ground cumin
1 tsp (5 mL) dried oregano
1 tsp (5 mL) black pepper
3 Tbsp (45 mL) fresh flat-leaf parsley, chopped finely
1 oz (28 g) bittersweet chocolate
3 Tbsp (45 mL) tomato paste
1 - 28 oz (796 mL) can tomatoes, no salt added
Juice of 2 limes
2 cups (500 mL) cooked kidney beans
1 cup (250 mL) cooked chickpeas
1 green pepper, seeded and chopped finely
Additional bittersweet chocolate for garnish

In Dutch oven heat oil over medium-high heat. Add chicken and brown well on all sides. If using cooked chicken, add with beans instead.

Lower heat to medium, add onions and garlic, and sauté until onions are soft. Add chili powder, cumin, oregano, pepper, parsley, and chocolate. Cook for 3 minutes while stirring.

Add tomato paste and cook for about 3 minutes or until paste turns a deep golden red. Add tomatoes and lime juice and stir well. Bring to boil, reduce to simmer, cover, and cook for 1 hour.

Add kidney beans, chickpeas, and green pepper. Simmer 20 minutes more or until heated through.

Grate chocolate over each serving after adding your favourite toppings.

Serves 8.

Each serving contains:
263 calories; 17 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 28 g carbohydrates; 8 g fibre; 100 mg sodium

source: "Chili", alive #351, January 2011

Green Chili with Portobello Mushrooms

Green Chili with Portobello Mushrooms

Traditionally, a green chili is served with pork, but in this recipe, portobello mushrooms provide the meatiness and an additional layer of flavour.

Tomatillos are little green tomatoes wrapped in a brown paper layer. Take the brown layer off and rinse the tomatillos to remove the stickiness.

2 medium onions, diced
2 lbs (1 kg) tomatillos, husked, rinsed, and halved
3 jalapenos, stemmed, seeded, and finely chopped
4 garlic cloves, finely chopped or grated
2 tsp (10 mL) ground cumin
4 Tbsp (60 mL) extra-virgin olive oil
8 portobello mushrooms, diced
1 cup (250 mL) low-sodium chicken stock
2 cups (500 mL) cooked navy beans
Juice of 1 lime
1 large green pepper, cored, seeded, and chopped finely for garnish

Preheat the oven to 400 F (200 C).

In large bowl toss onions, tomatillos, jalapenos, garlic, and cumin with 2 Tbsp (30 mL) oil and spread on baking sheet. Roast until soft and starting to brown, about 20 to 30 minutes, stirring a few times during roasting.

Meanwhile, in large skillet, heat remaining oil over medium-high heat and sauté mushrooms until golden on all sides. Reserve.

Pour tomatillo mixture into Dutch oven and, using potato masher or back of wooden spoon, press down on tomatillos to release juices. It will look thick and soupy. Add chicken stock, beans, lime juice, and mushrooms. Cook over medium heat for 15 minutes or until heated through.

Serves 8.

Each serving contains:
219 calories; 9 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 29 g carbohydrates; 9 g fibre; 53 mg sodium

source: "Chili", alive #351, January 2011

Butternut Almond Pancakes with Strawberry Maple Sauce

Butternut Almond Pancakes with Strawberry Maple Sauce

Similar to pumpkin purée, mashed butternut squash adds earthy sweetness to these flapjacks that are gussied up with two forms of almond and a simple strawberry topping. Lazy Sunday mornings never tasted so good. 3/4 cup (180 mL) whole wheat pastry flour 1/2 cup (125 mL) almond flour 1 tsp (5 mL) baking powder 1 tsp (5 mL) cinnamon 1/4 tsp (1 mL) ground cloves 1/4 tsp (1 mL) salt 2 cups (500 mL) frozen butternut squash cubes, thawed 1 large free-range egg, lightly beaten 3/4 cup (180 mL) plus additional 2 Tbsp (30 mL) unsweetened almond milk 1/3 cup (80 mL) walnut pieces 2 cups (500 mL) frozen sliced strawberries, thawed 1/4 cup (60 mL) pure maple syrup Heat large nonstick skillet over medium heat. In large bowl combine flours, baking powder, cinnamon, cloves, and salt. Mash butternut squash and add to flour mixture along with egg, 3/4 cup (180 mL) almond milk, and walnuts; mix well. Add additional 2 Tbsp (30 mL) milk if needed to reach desired consistency. Using 1/4 cup (60 mL) measuring cup, drop batter onto hot skillet and cook 2 to 3 minutes, or until bubbles appear on top. Flip and cook an additional 2 minutes. Repeat with remaining batter. Combine strawberries and maple syrup in blender and pulse together a few times to combine. Serve pancakes topped with strawberry sauce. Serves 4. Each serving contains: 385 calories; 11 g protein; 16 g total fat (1 g sat. fat, 0 g trans fat); 56 g carbohydrates; 9 g fibre; 224 mg sodium source: "Frozen Fruits & Vegetables", alive #351, January 2012
Spinach Calzones

Spinach Calzones

Delicious and filling, these no-fuss calzones have a gooey filling healthified with protein-rich tofu and nutrient-dense frozen spinach. They are transportable, so consider bringing them to the office for lunches. Purchased pizza dough simplifies the process, but you can also use your favourite homemade pizza dough recipe.

1 cup (250 mL) frozen chopped spinach, thawed
1 Tbsp (15 mL) grapeseed oil
1 small onion, finely chopped
2 garlic cloves, minced
1/3 block (about 150 g) extra-firm tofu, shredded
3/4 cup (180 mL) reduced-fat mozzarella cheese, shredded
1 cup (250 mL) reduced-fat ricotta cheese
1 large free-range egg
2 Tbsp (30 mL) fresh thyme
Salt and pepper to taste
1 lb (450 g) store-bought whole wheat pizza dough, room temperature
Cornmeal to cover work surface

Place spinach in colander and press out excess liquid.

Heat oil in skillet over medium heat. Cook onion until softened, about 5 minutes. Add garlic and spinach; cook 1 minute.

In large bowl mix together tofu, mozzarella, ricotta, egg, thyme, and salt and pepper. Stir in spinach mixture.

Preheat oven to 475 F (240 C).

Slice pizza dough into 4 equally sized pieces. Sprinkle generous amount of cornmeal onto work surface and roll dough pieces into 6 to 8 in (15 to 20 cm) discs.

Place an equal amount of spinach and cheese mixture on centre of each disc. Flatten gently to bring mixture toward one side of disc, making sure to leave about 1 1/2 in (4 cm) of uncovered dough. Fold dough back onto itself and press lightly on calzone to form half moon.

Fold edges to seal in filling.

Transfer to cookie sheet and cook for 15 minutes, or until crust turns crispy and golden brown. Let cool before serving.

Serves 4.

Each serving contains:
442 calories; 27 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 52 g carbohydrates; 9 g fibre; 554 mg sodium

source: "Frozen Fruits & Vegetables", alive #351, January 2012

Mango Chicken Curry

Mango Chicken Curry

Mango and chicken are a wonderful flavour combination and come together beautifully in this sweet curry. The seasonings used in the recipe are delightful suggestions but feel free to experiment.

1 Tbsp (15 mL) coconut oil or other oil of choice
1 large onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
2 Tbsp (30 mL) fresh ginger, minced
1 1/2 Tbsp (22 mL) yellow curry powder
1 tsp (15 mL) cumin seeds
2 to 3 Thai red chilies, crushed, or 1/4 tsp (1 mL) cayenne powder
2 Tbsp (30 mL) apple cider vinegar or white vinegar
1 1/4 cups (310 mL) low-sodium chicken broth
1 1/2 cups (350 mL) frozen diced mango
Salt and pepper to taste
1 lb (450 g) organic skinless, boneless chicken thighs or breasts, cut into 1 in (2.5 cm) pieces
1/3 cup (80 mL) golden raisins
Juice of 1/2 lemon
1/2 cup (125 mL) coconut milk

Heat oil in large skillet over medium heat. Add onions and cook, stirring occasionally, until softened, about 5 minutes. Add red bell pepper; cook 2 minutes. Add garlic, ginger, curry powder, cumin, and chilies or cayenne; cook 1 minute.

Add vinegar, broth, 1 cup (250 mL) mango, and salt and pepper to skillet. Bring to a boil, lower heat, and simmer for 15 minutes, stirring occasionally.

Place contents of skillet into blender and purée until smooth.

Return sauce to skillet and add chicken and raisins. Return to a simmer and cook covered for 8 to 10 minutes, or until chicken is cooked through. Add remaining mango, lemon juice, and coconut milk; heat 2 minutes.

Serve curry over cooked brown rice and garnish with toasted almonds and cilantro, if desired. 

Serves 4.

Each serving contains:
372 calories; 30 g protein; 12 g total fat (9 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 106 mg sodium

source: "Frozen Fruits & Vegetables", alive #351, January 2012