Mouth-Watering Mediterranean Stir-Fry
The sunny flavours of the Mediterranean are guaranteed to brighten a dark winter’s day.
2 Tbsp (30 mL) grapeseed oil
2 cloves fresh garlic, minced
1 Tbsp (15 mL) fresh rosemary, chopped
5 oz (142 g) boneless, skinless free-range chicken breast, thinly sliced into strips
1 medium onion, thinly sliced
1 cup (250 mL) broccoli rabe, chopped in 1 in (2.5 cm) pieces
1 cup (250 mL) small cauliflower florets
1 cup (250 mL) parsnips, peeled and thinly sliced
1 cup (250 mL) kale leaves, washed well and chopped
1/3 cup (80 mL) kalamata olives, pitted and chopped
1/4 cup (60 mL) capers, rinsed and drained
1/3 cup (80 mL) sundried tomatoes, chopped
1 Tbsp (15 mL) balsamic vinegar
Warm wok over medium-high heat and add 1 Tbsp (15 mL) grapeseed oil. Add garlic, rosemary, and sliced chicken. Cook, stirring constantly, for 5 minutes or until meat is cooked through with no pink visible. Remove to a plate, cover, and keep warm.
Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) grapeseed oil. Add onion, broccoli rabe, cauliflower, parsnips, and kale. Cook, stirring constantly, until crisp-tender, about 5 minutes.
Add olives, capers, and sundried tomatoes and toss well. Add chicken and heat through, stirring constantly, for about 1 minute.
Add balsamic vinegar, mix to combine flavours, and serve.
Makes 4 servings.
Each serving contains: 177 calories; 11 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 318 mg sodium
Pairing tip: Pair with a glass of Italian Barbera wine with its refreshing acidity or a lemon-flavoured mineral water for a nice citrus bite.
Source: "Wonderful Winter Stir-Fries", alive #339, January 2011
Mouth-Watering Mediterranean Stir-Fry
Directions
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
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.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.