This Chinese-American dish is a “food court Chinese” staple in North America. Battered, fried and tossed with mysterious sauce, too often it’s a nutritional train wreck. Suffice to say, you’ll enjoy this 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-salt-added chicken stock
3/4 cup (180 ml) orange juice
Zest of 1 orange
2 Tbsp (40 ml) rice vinegar
1 1/2 Tbsp (30 ml) low-salt soy sauce
1/4 cup (60 ml) raw cane sugar
3 tsp (15 ml) grated ginger
1/8 tsp (0.5 ml) cayenne powder
1 lb (450 g) cubed, skinless, boneless chicken breast
3 tsp (15 ml) + 2 tsp (10 ml) cooking oil
garlic cloves, minced
red capsicum, thinly sliced
3 tsp (15 ml) cornflour
spring 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
Each serving contains: 2403 kilojoules; 35 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates (16 g sugars, 5 g fibre); 394 mg salt
source: "Healthy Chinese Food", alive Australia #15, Autumn 2013
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.