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
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.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.