Is there any dish out there that screams “food court Chinese” more than orange chicken? Battered, fried, and tossed with mysterious sauce, too often it’s a nutritional train wreck. Suffice to say, you’ll enjoy this revamped iconic dish with its bright orange flavour and cashew buttery crunch. If desired, you can replace the chicken with turkey or tofu.
3/4 cup (180 mL) no sodium-added chicken broth
3/4 cup (180 mL) orange juice
Zest of 1 orange
3 Tbsp (45 mL) rice vinegar
2 Tbsp (30 mL) sodium-reduced soy sauce
1/4 cup (60 mL) turbinado or raw cane sugar
1 Tbsp (15 mL) fresh ginger, grated
1/8 tsp (0.5 mL) cayenne powder
1 Tbsp (15 mL) + 2 tsp (10 mL) cooking oil
1 lb (450 g) skinless, boneless chicken breast, cubed
2 garlic cloves, minced
1 red bell pepper, thinly sliced
1 Tbsp (15 mL) cornstarch
2 green onions, sliced, green and white parts
1/2 cup (125 mL) unsalted raw cashews
Orange slices for garnish
4 cups (1 L) cooked brown rice
In large container, whisk together broth, orange juice, orange zest, rice vinegar, soy sauce, sugar, ginger, and cayenne until sugar is fully dissolved. Remove 1 cup (250 mL) of mixture and place in separate container. Place chicken in large container and marinate in refrigerator for at least 1 hour.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 4 minutes; remove chicken from wok; set aside.
Clean wok or skillet and return to medium-high heat. Add 2 tsp oil (10 mL), swirl, and add garlic and red pepper; cook 1 minute. Stir cornstarch into reserved orange sauce and add to wok or skillet along with green onion, cashews, and chicken; cook until sauce has thickened, about 2 minutes.
Serve with orange slices and brown rice.
Each serving contains:
574 calories; 35 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates; 5 g fibre; 394 mg sodium
Source: "Healthy Chinese Food," alive #348, October 2011
This stuffed eggplant is built upon layers of Middle Eastern flavours: smoky freekeh, tender chickpeas, and a herbal tahini sauce. The quick-pickled raisins add a sweet vinegary pop. Sweat it out Salting eggplant before cooking enhances the flavour by allowing eggplant to sweat out its bitterness and breaking its spongy texture.
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.