While this free-range meets fruits-du-mer dish has plenty of elements, it can be prepared in the 15 minutes the chicken spends in the oven. Storebought basil oil can be substituted, but those with access to fresh basil and a blender will love the results.
Crab-Stuffed Free-Range Chicken Breast
6 oz (170 g) Dungeness crabmeat (fresh or canned)
1 red pepper, diced
2 green onions, diced
4 oz (115 g) goat cheese
Salt and pepper
3 Tbsp (45 mL) butter or extra virgin olive oil
4 free range chicken breasts (skin on or off)
Mix crab, red pepper, green onion, and goat cheese in medium bowl. Season with salt and pepper. Using sharp knife, make lengthwise incisions into each chicken breast. Place one quarter of crab mixture into each breast pocket. Seal with toothpick.
Preheat oven to 450°F (230°C). Heat ovenproof frying pan and add butter or oil. Ease chicken breasts skin side down into pan so butter or oil does not splatter and brown for 2 minutes. Turn breasts over in pan and place frying pan in oven. Cook 15 minutes.
Root Vegetable Hash
1 1/2 cups (375 mL) diced small red potatoes
1 1/2 cups (375 mL) diced carrots
1 1/2 cups (375 mL) diced butternut squash
1 1/2 cups (375 mL) diced white onion
2 Tbsp (30 mL) extra virgin olive oil
2 Tbsp (30 mL) brown sugar
Salt and pepper
Cut all vegetables into 1/2-in (1-cm) cubes. Boil potatoes in water until fork pierces through easily, about 4 minutes. Heat olive oil in frying pan over high heat, and saut?nions until translucent, about 3 minutes. Reduce heat to medium and add carrots, squash, and potatoes. Cook until fork pierces them easily, about 6 minutes. Add brown sugar, salt, and pepper to taste.
1/2 cup (125 mL) basil leaves
1/2 cup (125 mL) grapeseed oil
Salt and pepper to taste
While bringing a saucepan of water to boil, fill medium bowl with water and ice cubes. Blanch basil for 5 seconds in boiling water, remove, and immediately place in ice water. Drain. Place basil and oil in blender and blend on high for 5 minutes. Season with salt and pepper; then strain through fine mesh sieve.
To serve, spoon equal amounts of the Root Vegetable Hash on the centre of each of 4 plates, top with Crab-stuffed Chicken Breast and dress with Basil Oil for extra colour and flavour. Serves 4.
source: "The Gramercy Guide to Better Cooking", alive #279, January 2006
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.