This is a filling one-pot soup for dinner. Use time while the noodles hydrate to prep all the fresh ingredients.
5 cups (1.25 L) dried rice noodles
2 to 4 Tbsp (30 to 60 mL) low-sodium soy sauce
2 Tbsp (30 mL) sesame oil
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) palm sugar
1 garlic clove, minced
Pinch of chili flakes (optional)
3 cups (750 mL) shredded Savoy cabbage
1 tsp (5 mL) extra-virgin olive oil
1 skinless, boneless chicken breast, thinly sliced
1/2 red onion, thinly sliced
1 cup (250 mL) thickly sliced shiitake mushrooms
4 baby bok choy, thinly sliced
1 cup (250 mL) low-sodium chicken broth
3 cups (750 mL) water
Soak noodles in warm water until soft, about 5 minutes.
In small bowl, whisk soy sauce with sesame oil, vinegar, sugar, garlic, and chili flakes (if using).
Drain noodles, then divide among 4 large soup bowls. Divide cabbage, then pile overtop. Set aside.
Heat oil in large frying pan over medium-high heat. When hot, add chicken, onion, and mushrooms. Stir-fry until chicken is cooked through, about 2 minutes. Pour in soy sauce mixture, then add bok choy. Stir-fry until bok choy wilts, about 1 minute. Divide mixture among soup bowls.
Return frying pan to burner and add broth and water. Bring to a boil, stirring often, then pour into soup bowls.
Each serving contains: 427 calories; 17 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 69 g total carbohydrates (8 g sugars, 5 g fibre); 444 mg sodium
is an excellent source of nutrients, such as vitamins A, B6, C, and K; potassium; calcium; iron; and fibre. Savoy cabbage also provides beta carotene, an antioxidant that’s important for heart health and cancer prevention. Studies of young female athletes show that beta carotene may improve oxygen capacity and muscular fitness.
source: "30 Minute Meals", alive #371, September 2013
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.
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.
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.
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.