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 vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.