These steamed dumplings are a scrumptious take on their Asian cousins. A relative of the turnip family, broccoli rabe has long, thin leafy stalks topped with small florets. Very low in calories, this star green gets a nutritional high-five for being an excellent source of vitamin K, iron, and calcium.
1 cup (250 mL) low-fat ricotta cheese
1 small bunch broccoli rabe, about 1/2 lb (225 g), trimmed
1 Tbsp (15 mL) coconut oil
1 Tbsp (15 mL) minced garlic
3 Tbsp (45 mL) pine nuts
1/4 cup (60 mL) fresh basil leaves, torn
Freshly ground black pepper, to taste
Cornstarch, for dusting
36 round dumpling skins
3/4 cup (180 mL) low-sodium or homemade tomato sauce, warmed
Small basil leaves, for garnish
Line bowl with a double layer of cheesecloth. Add ricotta to bowl and wrap cheesecloth around ricotta, gently squeezing out as much water as possible into bowl. Discard liquid and set drained ricotta aside.
To make dumpling filling, bring large saucepan of salted water to a boil. Prepare an ice bath by filling large bowl with cold water and adding a handful of ice. Add broccoli rabe to boiling water and cook until tender and bright green, about 1 minute. Drain and transfer to ice bath to stop the cooking process. Drain again and coarsely chop.
Heat oil in frying pan over medium heat. Add garlic and fry until golden, about 30 seconds. Stir in broccoli rabe and pine nuts and cook, stirring often, until nuts start to brown, about 3 to 4 minutes. Transfer to bowl of food processor fitted with steel blade attachment. Add drained ricotta, basil, and a few grinds of pepper. Pulse until finely chopped and well incorporated (but not puréed), scraping down sides of processor as needed.
Lightly dust parchment-lined baking tray with cornstarch.
Working with one dumpling skin at a time, use fingertip to wet edge of both sides of skin with water. Place heaping 1 tsp (5 mL) ball of filling mixture into centre. Draw up one edge, making a small pleat. Squeeze pleat firmly together before continuing to make pleats until filling is encased. Pinch pleats together at top to ensure dumpling is sealed. Place dumpling on prepared baking tray and loosely cover with clean kitchen towel. Continue making dumplings, using up all skins and filling.
Fill wok or medium saucepan with about 2 to 3 in (5 to 8 cm) of water and bring to a boil. Reduce heat to medium and bring water to a simmer. Cut rounds of parchment paper to fit inside 2 large bamboo steamer bases. Brush off cornstarch from dumplings and place in steamer, leaving about 1/2 in (1.25 cm) between each one. Stack bases on top of each other and add steamer lid. Place over simmering water and allow dumplings to steam until wrappers are soft and filling is warm, about 8 to 10 minutes. Switch positions of top and bottom steamer basket about halfway through.
To serve, place 1 tsp (5 mL) tomato sauce on Chinese soup spoon and place warm dumpling on top. Garnish with fresh basil, if desired. Dumplings can also be served on a platter with tomato sauce on the side for dipping.
Makes 36 dumplings.
Each dumpling contains: 45 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 6 g total carbohydrates (0 g sugars, 0 g fibre); 57 mg sodium
source: "Happy New Year!", alive #374, December 2013
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.