The rich, tropical taste of macadamia nuts adds more than deliciousness to this fish dish. Macadamia nuts are a great source of heart-healthy monounsaturated fats, making this dinnertime concoction one ticker-friendly meal.
1/4 cup (60 mL) organic bread crumbs (choose coconut flour for wheat-free option)
3 Tbsp (45 mL) finely crushed macadamia nuts
3 heaping Tbsp (45 mL) finely crushed banana chips
1/4 cup (60 mL) coconut milk
1 1/2 Tbsp (22 mL) low-sodium soy sauce
4 - 5 oz (150 g) wild halibut fillets
2 tsp (10 mL) extra-virgin olive oil or coconut oil
Crush bread crumbs, nuts, and banana chips with rolling pin, or grind in processor. Place mix onto small plate and stir well to incorporate all ingredients.
In another small bowl, combine coconut milk and soy sauce. Dip each halibut fillet into milk and soy sauce mixture, letting excess liquid drip from each fillet before dipping it into bread crumb mix.
Place fish on large plate while heating oil in frying pan. When oil is sufficiently hot (but not smoking), add fish fillets and cook on both sides until golden and crispy and fish is no longer opaque, about 5 minutes on each side.
Serve with yam fries and veggies of choice for a complete meal.
Makes 4 servings.
Each serving contains: 318 calories; 31 g protein; 17 g total fat (6 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 1 g fibre); 328 mg sodium
source: "Go Bananas", alive #376, February 2014
The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer. Meatball magic Handle with care A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat. Make ahead You can form meatballs 4 hours in advance and refrigerate before cooking. Lay meatballs in a single layer on parchment in glass dish; cover and refrigerate until ready to use. Remove meatballs from refrigerator about 30 minutes before you begin to cook to allow them to come to room temperature. This will ensure they cook evenly. Blot any excess moisture before adding to the hot pan. Turning with this trick When browning meatballs, use a cookie scoop to nudge and turn the meatball. If it loses its round shape, use the scoop to gently re-form.
Fall root vegetables such as parsnips or celeriac make a delicious combination with the autumn season’s arguably biggest star—the apple. Choose a tart apple like Granny Smith or a sweet-tart apple like Pink Lady for this silky soup thickened up with a cashew cream to deliver not only a winning texture but a healthy dose of dietary fibre and some added protein. Tarragon is a supporting actor in this play, working nicely with the apples in a bright, tasty oil as garnish. Terrific with tarragon Bring this dish to the next level by making an elegant tarragon oil to drizzle over the soup. Place 1/3 cup (80 mL) tarragon leaves in fine sieve. Fill a bowl large enough to accommodate sieve with ice water and set aside. Plunge sieve into pot of boiling water, drenching tarragon for about 30 seconds. Remove sieve and plunge it into the ice water and leave for a minute or so. Drain and transfer tarragon to clean kitchen towel. Squeeze out all the water and place tarragon in food processor with 1/3 cup (80 mL) olive oil. Blend for about a minute and then strain oil through clean fine sieve into jar. Use at room temperature and refrigerate when not using.
This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice. Protein power : Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients. Easy does it For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.