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Moroccan Chicken and Rice

Moroccan Chicken and Rice

This one-pot chicken and rice jumble gets an autumnal boost from butternut squash and is laced with the fragrant perfume of a variety of mixed dried spices. It’s not a spicy dish but is wonderful served with harissa, a North African spicy pepper paste. 1 onion, chopped 2 tsp (10 mL) extra-virgin olive oil 2 skinless, boneless free-range chicken breasts, cubed 1/4 tsp (1 mL) each ground cinnamon, cumin seeds, garlic powder, ginger, turmeric, and sea salt 2 cups (500 mL) chicken broth 2 cups (500 mL) butternut squash, chopped 1 cup (250 mL) basmati rice 1/4 cup (50 mL) raisins In large, wide saucepan or Dutch oven, saute onion in oil until translucent, 3 to 5 minutes. Add chicken and sprinkle with seasonings. Stir-fry until spices are fragrant, 1 to 2 minutes. Pour in a little chicken broth. Using a wooden spoon, scrape up and stir in brown bits from pan bottom. Add remaining stock and stir in squash, rice, and raisins. Bring to boil, then reduce heat to medium-low. Cover and simmer, stirring halfway through, until rice is tender and chicken is cooked, 18 to 20 minutes. Garnish with sliced green onion. Tip: Speedy squash When chopping butternut squash, with its characteristic tough skin, the going can be slow. But here’s a trick: microwave the whole squash, on high, for 2 minutes. This creates steam inside which softens the skin, making it easier to peel. Serves 4. Each serving contains: 358 calories; 20 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 64 g carbohydrates; 1 g fibre; 660 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Pappardelle with Peppered Beef, Basil, and Tomatoes

Pappardelle with Peppered Beef, Basil, and Tomatoes

What makes this pasta dish so quick is the sauce—you barely cook it. Big cherry or campari tomatoes look pretty and are quick to prep—just slice in half. 1 lb (500 g) tomatoes, coarsely chopped 1 cup (250 mL) fresh basil, coarsely chopped 1 small shallot, minced 2 Tbsp (30 mL) red wine vinegar 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) sea salt 8 oz (250 g) organic beef eye of round pepper steak 1/2 lb (250 g or 1/2 of a 500 g package) pappardelle noodles, about 4 nests Fill large saucepan with water and bring to boil. Meanwhile, stir tomatoes with basil, shallot, vinegar, olive oil, and salt; let stand while cooking pasta and beef. Heat large frying pan over medium heat. When hot, add splash of oil and swirl to coat pan. Add beef. Sear both sides and cook to medium-rare, about 2 minutes per side. Meanwhile, boil pasta according to package directions. Place cooked beef on cutting board and let stand. Turn tomato mixture into frying pan and stir just until basil starts to wilt, about 1 minute. Turn off heat. Drain pasta and stir into tomato mixture. Slice beef thinly and add to noodles. Finish with freshly ground pepper. Tip: Tough cut Eye of round is cut from the round steak section of a beef hindquarter. It’s tougher than typical steaks (tenderloin, strip loin, rib-eye) but has a full-bodied beefy flavour. It is best cooked to rare or medium-rare as anything beyond makes it chewier. When serving, slice as thin as you can. Serves 4. Each serving contains: 610 calories; 40 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 76 g carbohydrates; 15 g fibre; 1,287 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Pork Chops with Sherried Plums

Pork Chops with Sherried Plums

This is akin to a stir-fry but with whole pork chops instead of strips. Buy quick-cooking skinny chops, no thicker than a 1/2 inch. For best flavour use fresh ginger instead of bottled—it’s worth the extra minute or so to grate it. 4 organic pork loin, double loin centre chops * 1 Tbsp (15 mL) five-spice powder ** 1 tsp (5 mL) extra-virgin olive oil 2 to 3 plums, pitted and cut into wedges 1 tsp (5 mL) fresh grated ginger 1/3 cup (75 mL) dry sherry 1 bunch Swiss chard, coarsely chopped Rub chops with five-spice. Coat frying pan with oil and set over medium-high heat. Pan-fry chops until browned, 2 to 3 minutes per side, then remove to plate. Add plums and ginger to pan. Stir-fry until plums start to break down, 1 minute. Remove chops from pan. Pour in sherry. Scrape up and stir in any brown bits from pan bottom. Return chops to pan and add chard. Cover and simmer, occasionally turning chops over and stirring chard as best you can, until pork is cooked through and chard wilts, 3 to 5 minutes. Serves 4. * Organic option Buy certified organic pork—it’s free of growth hormones, antibiotics, pesticides, and other chemicals. As an added bonus, the animals are raised humanely. Fish option You can easily substitute your choice of non-farmed white fish for the pork chops. Season fish steaks or fillets with five-spice and pan fry on each side for approximately 2 to 3 minutes until opaque colour turns white. ** Fantastic five-spice Five-spice powder is a mixture of five spices: star anise, fennel, cloves, cinnamon, and Szechwan pepper, usually in equal proportions. But the number reference goes deeper than that. Chinese medicine has long used five-spice to restore the balance of the five basic elements: earth, fire, water, air, and metal—in the chi, our bodily life force. Similarly, the five spices play to the perfect balance of our palate—sweet, sour, bitter, salty, and spicy. To make your own blend, start with equal amounts of whole spices mentioned above and lightly toast, then blend in a coffee grinder. Each serving contains: 375 calories; 37 g protein; 17 g total fat (5 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 275 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Spicy Carrot and Lentil Curry

Spicy Carrot and Lentil Curry

Not only a good source of vitamin A and protein, but it adds a little heat to the furnace. 1 Tbsp (15 mL) extra-virgin olive oil 2 cups (500 mL) sweet onions, diced 3 large garlic cloves, minced 2 Tbsp (30 mL) fresh ginger root, peeled and minced 1 Tbsp (15 mL) red curry paste 4 cups (1 L) organic vegetable stock 2 cups (500 mL) carrots, peeled and diced 1/8 tsp (0.5 mL) crushed red pepper 1 cup (250 mL) dried red split lentils 1 cup (250 ml) frozen shelled edamame beans, thawed 1/3 cup (75 mL) fresh cilantro, chopped 1/2 tsp (2 ml) salt Freshly ground black pepper Naan bread (optional) Sour cream (optional) Heat oil in large saucepan over medium-high heat. Add onion, garlic, and ginger; saut?or 5 minutes or until soft and translucent. Stir occasionally. Stir in curry paste and 1 cup (250 ml) stock to blend. Add carrots and crushed red pepper. Reduce heat to medium-low. Cover and cook until carrots are crisply tender, about 5 minutes; stir. Add remaining stock, lentils, and edamame beans and bring to a boil. Cover, reduce heat, and simmer for 10 minutes until lentils are tender. Stir in cilantro, salt, and pepper. Spoon into individual serving bowls and serve with naan bread and sour cream, if desired. Serves 4 to 6. Each serving (based on smaller portion) contains: 232 calories; 13 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 38 g carbohydrates; 14 g fibre; 604 mg sodium Tip: Reduce your sodium Use low-sodium vegetable stock to reduce the sodium content. source: " Winter Veggies ", alive #325, November 2009

Winter Greens Soup with Parmesan Garlic Croutons

Winter Greens Soup with Parmesan Garlic Croutons

Here’s a cold chaser rich in vitamins A and C plus essential iron. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, diced 1 cup (250 mL) celery, diced 1/2 cup (125 mL) carrots, diced (about 1 large peeled carrot) 2 large garlic cloves, minced 2 large potatoes, peeled and diced 5 cups (1.25 L) vegetable or organic chicken stock 1/2 tsp (2 mL) dried thyme 4 cups (1 L) fresh kale leaves or Swiss chard, chopped (about 1 bunch) Parmesan Garlic Croutons 3 Tbsp (45 mL) extra-virgin olive oil 3 garlic cloves, minced 5 slices sourdough or whole grain brown bread, cut into 1/2 inch (2 cm) cubes Freshly ground sea salt 2 Tbsp (30 mL) Parmesan, finely grated Heat oil in large saucepan. Add onion, celery, carrots, and minced garlic cloves; saute over medium-low heat, stirring often until onions and celery are soft, about 10 minutes. Be careful not to brown or scorch. Stir in diced potatoes, stock, and thyme. Rinse kale or chard and pat dry. Stack together and cut greens into very thin shreds and chop. You should have enough to lightly pack a 4 cup (1L) measure. Stir into stock and bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until greens are tender. Pur'ee in saucepan using a hand-held blender or pur'ee in two batches in a blender or food processor until soup is smooth. Return to saucepan. Preheat oven to 350 F (180 C). Combine olive oil and garlic together in a large bowl. Toss in bread cubes to lightly coat. Spread out on a parchment lined baking sheet. Sprinkle with sea salt and Parmesan. Bake for 8 to 10 minutes, stirring occasionally, until croutons are evenly golden and crisp. Sprinkle croutons on top of soup. Makes 8 cups (2L) or serves 8. Each serving (including croutons) contains: 295 calories; 10 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 41 g carbohydrates; 4 g fibre; 419 mg sodium Quick tip For a quick and simple way to tenderize kale, freeze it first, then add frozen to saucepan. source: " Winter Veggies ", alive #325, November 2009

Spaghetti Squash with Pumpkin Seed Pesto

Spaghetti Squash with Pumpkin Seed Pesto

Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta. 4 1/2 lb (2 kg) spaghetti squash 1/2 cup (125 mL) unsalted pumpkin seeds, toasted 1/2 cup (125 mL) fresh parsley, minced 1 large garlic clove, minced 1 Tbsp (15 mL) lemon juice, freshly squeezed 1/4 cup (60 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt Sea salt and freshly ground black pepper to taste Grated zest of 1 orange for garnish, optional Preheat oven to 375 F (190 C). Prick squash all over with skewer so it won’t burst during baking. Place in shallow baking pan; bake for 1 hour. When cool enough to handle, cut squash in half lengthwise. Scoop seeds and fibrous strands from its centre. Gently scrape with the tines of a fork all around the edge of the spaghetti squash to shred the pulp into strands. Pesto Combine pumpkin seeds, parsley, garlic, and lemon juice in food processor fitted with a metal blade. Whirl until processed to a paste, scraping down the sides occasionally. While machine is running, gradually add oil in a thin steady stream until blended. Add a little more oil if you prefer it a little thinner. With a few quick pulses add the zest. Add a little salt and fresh pepper to taste if you wish. Add pesto to cooked squash and toss together to evenly coat. Serve with a little freshly grated orange zest on top, if desired. Delicious served as a main course with sesame grilled chicken breasts (see sidebar). Serves 4 as a main course or 6 as a starter. Each main course serving contains: 207 calories; 3 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 3 g fibre; 183 mg sodium source: " Winter Veggies ", alive #325, November 2009

Scuffins

Scuffins

I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I’m calling my new creation “scuffins.” These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres. Not too sweet, slightly dense, and diabetic friendly, they offer 13 g of fibre per muffin. Now that’s what I call a true colon cleanser. 1 1/2 cups (375 mL) buttermilk 1 cup (250 mL) pure pumpkin puree 3/4 cup (175 mL) organic honey 1 omega-3 egg 3/4 cup (175 mL) whole psyllium husks 1/2 cup (125 mL) oat bran 3/4 cup (175 mL) organic whole wheat flour 3/4 cup (175 mL) organic ground flaxseed 1/2 cup (125 mL) organic wheat bran 2 Tbsp (30 mL) organic wheat germ 2 Tbsp (30 mL) ground cinnamon 2 tsp (10 mL) ground ginger 1/2 tsp (2 mL) each ground nutmeg and ground cloves 1 1/2 tsp (7 mL) baking powder 1 tsp (5 mL) baking soda 3/4 cup (175 mL) loosely packed diced organic dates Preheat oven to 400 F (200 C). Line muffin tin with nonstick paper liners. In large bowl whisk together buttermilk, pumpkin puree, honey, and egg. Stir in psyllium husks and oat bran. Let sit for 10 minutes. In medium bowl using a wire whisk or fork, mix together whole wheat flour, ground flaxseed, wheat bran, wheat germ, cinnamon, ginger, nutmeg, cloves, baking powder, and baking soda. Stir in dates, coating well with the flour mixture. Add dry ingredients to wet ingredients and mix well. The batter will be very thick and stiff; don’t worry, it’s supposed to be. Scoop evenly into 12 muffin cups. It will seem like a ton, but these make enormous scuffins. Bake for 30 minutes. Remove from muffin pan and cool on wire rack for at least 3 hours. Store in airtight container for up to 3 days or freeze for up to 3 months. Makes 12 enormous scuffins. Each scuffin contains: 220 calories; 6.35 g protein; 5.5 g total fat (0.76 g sat fat, 0 g trans fat,); 46 g carbs; 13.2 g fibre; 180 mg sodium. source: " Fibre-Full Recipes ", alive #305, March 2008

Gluten-Free Pumpkin Roll with Orange Cream Cheese Filling

Gluten-Free Pumpkin Roll with Orange Cream Cheese Filling

This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour. Alternate instructions are included if you prefer to use wheat flour. This recipe can be made ahead and stored in the freezer. Cake: 3 large eggs, separated 3/4 cup (180 mL) sugar *1/2 cup (125 mL) fine ground brown rice flour *1/4 cup (60 mL) tapioca flour *1 tsp (5 mL) powdered egg replacer *1/4 tsp (1 mL) guar gum 1 tsp (5 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/8 tsp (0.5 mL) nutmeg Pinch of salt 2/3 cup (160 mL) canned solid pack pumpkin 2 Tbsp (30 mL) freshly squeezed orange juice 1 Tbsp (15 mL) powdered sugar Filling: 1/3 cup (80 mL) cream cheese, at room temperature 1/3 cup (80 mL) powdered sugar 1 tsp (5 mL) freshly squeezed orange juice 1 tsp (5 mL) zest from organic navel orange 1 tsp (5 mL) vanilla extract 1 cup (250 mL) whipping cream Preheat oven to 375 F (190 C). Grease a 13 x 9 in (33 x 23 cm) rimmed cookie sheet or jelly roll pan. Cover with parchment paper and allow a little to overhang the ends. Grease parchment paper. Beat egg whites until stiff. In a large separate bowl, mix dry ingredients well. In a third bowl, beat egg yolks until thick. With a wire whisk, gently fold pumpkin and orange juice into egg yolks. Add to dry mixture and mix just until combined. Take a quarter of the beaten egg whites and fold into pumpkin mixture. Using the whisk, add remaining egg whites, folding them in carefully. Pour batter into prepared pan, spreading evenly. Bake until toothpick inserted into centre of cake comes out clean, about 15 minutes. While the roll is baking, prepare a clean, thin kitchen towel by sifting icing sugar over the surface. When cake is ready, allow to cool on a rack for 5 minutes. Then quickly flip the cake over onto the towel, using the parchment paper to lift it out of the pan. Gently remove the parchment paper. Roll up cake in the towel, starting with the short side of the cake. Allow to cool completely. While cake is cooling, prepare the filling: Beat the softened cream cheese with the powdered sugar, on high, until light and fluffy. Add the orange juice, zest, and vanilla; mix until well combined. In a separate bowl, whip the cream. Fold the cream cheese into the whipped cream. When cake is completely cool, gently unroll it. Do not worry if there are cracks; they will get filled in with the cream. Spread inner layer of cake with filling and re-roll cake. Place on serving platter and spread remaining cream over the top of the cake. You may serve immediately as this cake is very moist, but it will set better if allowed to chill for several hours before cutting. To decorate, drizzle some maple syrup over the top of the cake, sprinkle with pumpkin seeds, or arrange thin orange slices on top. To make ahead: I have had success freezing the cake (after it has cooled) in the deep freezer for up to two weeks. Unroll the cake and remove the towel. Re-roll using plastic wrap between the roll layers. Put roll into a large, sealable freezer bag. To thaw, remove from freezer and let stand at room temperature for several hours; then proceed with the filling instructions. Source: alive #305, March 2008

Roasted Heirloom Beet and Butter Lettuce Salad

Roasted Heirloom Beet and Butter Lettuce Salad

Various types of beets and honey can take this dish in plenty of delicious directions. Honey takes its flavour from the fields that surround the apiary and there are many varieties to explore, ranging from fireweed to blueberry to wildflower. 1 lb (450 g) heirloom beets, as many varieties as you find 6 Tbsp (90 mL) extra-virgin olive oil 1/2 bunch fresh thyme 2 heads butter lettuce, washed and dried well 1/2 cup (125 mL) ricotta cheese 3 limes 1/2 cup (125 mL) fireweed honey (or any high-quality honey you like) 3/4 cup (180 mL) peanut oil Salt Black pepper, freshly ground To roast beets, preheat oven to 350 F (180 C). Wash and trim beets before placing in ovenproof dish, ensuring all are roughly the same size. Drizzle with olive oil, season with salt and pepper, and toss with sprigs of fresh thyme. Roast until tender (40 to 60 minutes, depending on size). Check with tip of sharp knife: they should offer no resistance. Remove beets from oven and cool until you are able to handle them. Peel beets and cut into irregular shapes. This can be done up to a day ahead. To make dressing, zest and juice limes, reserve the zest, and place juice in bowl. Pour in honey and slowly whisk in peanut oil. Season dressing to taste. To make salad, divide leaves of butter lettuce among six cold plates. Toss beets with a portion of the dressing and divide among the plates. Using a spoon, make small mounds of ricotta on salads. Sprinkle tops with lime zest and top each salad with more dressing. Serves 6. Source: " Fuel Restaurant ", alive #307, May 2008