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
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.