This overhaul of the rather infamous “Chinese” dish, replaces the usual fried egg noodles with more nutritious whole grain, nutty-tasting soba noodles. You can add almost any vegetable you like—spinach, bean sprouts, Chinese kale, to name a few. Make the dish vegetarian by swapping chicken with tofu. The key to this recipe and others is getting the prep work done before you start stir-frying because once it starts, it moves rapidly.
2 Tbsp (30 mL) sodium-reduced soy sauce
1 Tbsp (15 mL) plus 2 tsp (10 mL) rice wine
2 tsp (10 mL) sesame oil
1/2 tsp (2 mL) white pepper
1 lb (450 g) boneless, skinless chicken thighs, cubed
6 oz (170 g) dry soba noodles
1/3 cup (80 mL) no sodium-added chicken broth
1/4 tsp (1 mL) red chili flakes
1 tsp (5 mL) fresh ginger, minced
2 Tbsp (30 mL) cooking oil
2 garlic cloves, minced
1 large carrot, cut into matchsticks
1 cup (250 mL) snow peas, sliced in half
1 cup (250 mL) shiitake mushrooms, thinly sliced
1 large bok choy, thinly sliced
2 green onions, sliced, green and white parts
Sesame seeds (optional)
Combine 1 Tbsp (15 mL) soy sauce, 2 tsp (10 mL) rice wine, 1 tsp (5 mL) sesame oil, and 1/4 tsp (1 mL) white pepper in bowl. Add chicken and turn to coat. Let marinate in refrigerator for at least 30 minutes.
In large saucepan, cook soba noodles according to package directions. Drain, toss with 1 tsp (5 mL) sesame oil; set aside.
In small bowl, combine chicken broth, chili flakes, ginger, and 1 Tbsp (15 mL) soy sauce, 1 Tbsp (15 mL) rice wine, and 1/4 tsp (1 mL) white pepper; set aside.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 3 minutes, remove chicken from wok; set aside.
Clean wok or skillet and return to medium-high heat. Add 1 Tbsp (15 mL) oil, swirl, and add garlic, carrots, snow peas, and shiitake mushrooms; cook 2 minutes, stirring often. Stir in bok choy and green onion; cook 1 minute. Add noodles and soy sauce mixture; cook 1 minute. Add cooked chicken and heat through. Garnish with sesame seeds if desired.
Each serving contains:
389 calories; 31 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 761 mg sodium
Source: "Healthy Chinese Food," alive #349, October 2011
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.