(shown with Spicy Basmati Vegetable Pulao)
Chicken simmering in a spicy Madras curry sauce makes a perfect main Diwali dish. Serve with assorted Indian breads and fluffy basmati rice—you’ll be less tempted to reach for the sugary sweets.
Madras Curry Powder
2 Tbsp (30 mL) fennel seeds
2 Tbsp (30 mL) coriander seeds
1 Tbsp (15 mL) cumin seeds
1 Tbsp (15 mL) fenugreek seeds
2 tsp (10 mL) black peppercorns
5 whole green cardamom seeds
4 whole cloves
1 small cinnamon stick, broken into pieces
1 Tbsp (15 mL) turmeric
Ginger Onion Purée
1 in (2.5 cm) ginger root, peeled and coarsely chopped
1 large onion, peeled and coarsely chopped
6 garlic cloves
2 fresh red Thai chilies, ends removed
1 Tbsp (15 mL) coconut oil
6 organic chicken breasts, bone-in, skinned
Salt and freshly ground black pepper, to taste
1 - 28 oz (796 mL) can diced tomatoes and juice
1 cup (250 mL) low-sodium chicken stock
2 fresh bay leaves
Splash of seasoned rice vinegar
1 large handful fresh cilantro, finely chopped
1 large handful fresh mint leaves, finely chopped
For Madras Curry Powder, combine all spice ingredients except turmeric in dry frying pan. Toast over medium heat for 1 to 2 minutes, stirring steadily, until they begin to slightly smoke and release an aroma. Transfer to bowl to cool.
Place Madras spice in spice grinder and grind to a fine powder. Remove to bowl and stir in turmeric. Set aside.
To make Ginger Onion Purée, combine ginger, onion, garlic, and whole chilies in blender and process into a paste. Add splash of water if needed.
For chicken, preheat oven to 350 F (180 C). Heat oil in sauté pan. Season chicken with salt and pepper and sear in hot oil for a couple of minutes, or until golden on all sides. Move to large casserole dish or roasting pan and place in single layer. Set aside.
Reduce empty sauté pan heat to medium-low. Drain out chicken fat. Add Ginger Onion Purée to sauté pan, along with Madras Curry Powder, and gently fry over medium-low heat until blended and aromatic, about 2 minutes. Stir in tomatoes, stock, and bay leaves. Bring to boil. Pour over chicken. Cover tightly and place in preheated oven. Bake for 45 minutes, turning breasts halfway through baking until very tender when tested with fork.
Place chicken on separate plate and cover to keep warm. Boil pan juices until thickened as you like. Taste and add rice vinegar.
To serve, place chicken on each plate or in large shallow bowl. Spoon thickened sauce overtop. Combine chopped cilantro and mint and sprinkle overtop.
Serve with chapatis or naan bread.
Each serving contains: 120 calories; 18 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 5 g total carbohydrates (1 g sugars, 1 g fibre); 189 mg sodium
source: "Celebrate Diwali", alive #373, November 2013
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.