Related to kale, cabbage, and other cruciferous vegetables, frilly and peppery-flavoured mustard greens are commonly used in Asian cuisine. Hence, a good place to track them down is at an Asian market. When cooked, mustard greens lose some of their peppery bite. You can also slice the stalks and place them in the pan along with bell pepper.
Look for shrimp from North America, which is generally a more sustainable choice than Asian shellfish. Chewy barley is a wonderful alternative to rice as a base for this stir-fry. As with all stir-frying, make sure you have all your ingredients ready at hand to go into the pan.
1 cup (250 mL) pearl barley
1/2 cup (125 mL) orange juice
1 Tbsp (15 mL) reduced-sodium soy sauce
1 Tbsp (15 mL) sesame oil
3 garlic cloves, minced
2 tsp (10 mL) minced fresh ginger
2 tsp (10 mL) cornstarch
1/4 tsp (1 mL) dried red chili flakes
1 Tbsp (15 mL) grapeseed oil or other oil of choice
1 lb (450 g) large shrimp, peeled
1 red bell pepper, thinly sliced
1 large bunch mustard greens, roughly chopped (about 6 cups/1.5 L)
1 Tbsp (15 mL) sesame seeds
Bring pearl barley and 2 1/2 cups (625 mL) water to a boil in medium-sized saucepan. Reduce heat to low and simmer, covered, until tender, about 35 minutes. Drain any excess water and set aside, covered.
Meanwhile, in small bowl, whisk together orange juice, soy sauce, sesame oil, garlic, ginger, cornstarch, and chili flakes. Set aside.
Heat oil in wok or large skillet over medium-high heat. Add shrimp and cook until they just turn pink, about 3 minutes. Remove shrimp from pan and set aside.
Add red bell pepper slices to skillet and cook until slightly tender, about 2 minutes. Add mustard greens, in 2 to 3 batches, and cook until wilted. Return shrimp to pan along with sauce and heat until sauce has slightly thickened.
Serve mustard green-shrimp mixture overtop barley and garnish with sesame seeds.
Each serving contains: 412 calories; 31 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (5 g sugars, 11 g fibre); 407 mg sodium
Good for you: Cruciferous vegetables such as mustard greens are known to be well-endowed with glucosinolates. In the body, glucosinolates are converted to compounds that rev up detoxification enzymes to protect our cells from free-radical damage.
source: "Hearty Winter Greens", alive #375, January 2014
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.