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
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.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.