This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin.
10 1/2 oz (300 g) large sustainable shrimp, shells removed (thaw if frozen)
1 tsp (5 mL) gluten-free, low-sodium soy sauce
1 Tbsp (15 mL) sherry or cooking wine
1 tsp (5 mL) cornstarch
4 large free-range eggs
2 Tbsp (30 mL) half and half cream
1 cup (250 mL) frozen petite peas, thawed
2 Tbsp (30 mL) camelina or coconut oil
1/3 cup (80 mL) chopped green onions
2 Tbsp (30 mL) chopped garlic chives
Salt and pepper, to taste
Handful of pea shoots, for garnish (optional)
Rinse shrimp and pat dry with paper towel. Set aside. Mix soy sauce, sherry, and cornstarch in bowl and add shrimp. Coat shrimp well with marinade and set aside. In medium bowl, crack eggs and lightly beat with cream. Meanwhile, place peas in mixing bowl and pat dry to remove excess water; set aside.
Heat 1 Tbsp (15 mL) oil over medium heat in cast iron skillet. Add shrimp and stir-fry for 1 minute. Add peas and green onions and stir-fry for a minute or two more. Remove mixture from skillet and allow to cool slightly, then slowly pour into beaten eggs. Add remaining 1 Tbsp (15 mL) oil to skillet and heat over low-medium heat. When hot, add egg and shrimp mixture and stir with fork. Add garlic chives and stir until eggs are “set” but still slightly wet. Season with salt and pepper to taste and serve immediately over hot cooked rice or your favourite grain.
Each serving contains: 257 calories; 24 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 7 g total carbohydrates (3 g sugars, 2 g fibre); 322 mg sodium
source: "Easter Eggs-travaganza", alive #390, April 2015
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
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