This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function.
2 lemons
1/4 cup (60 mL) maple syrup
1 tsp (5 mL) coarsely ground black pepper
2 garlic cloves, minced
1 tsp (5 mL) lemon thyme or French thyme leaves, chopped
2 Tbsp (30 mL) grainy mustard
1/4 tsp (1 mL) salt
4 skinless, bone-in, free-range chicken thighs
Zest 1 lemon and juice both. Place zest and juice in bowl and whisk in maple syrup, pepper, garlic, thyme, mustard, and salt. Toss chicken in marinade, cover, and let sit in refrigerator for 1 hour or up to 1 day.
Heat large nonstick frying pan over medium-high heat. Remove chicken from marinade and brown in preheated pan, about 2 minutes per side. Add marinade, reduce heat to medium, cover, and cook, turning chicken occasionally until cooked through, about 15 to 20 minutes. Remove chicken to serving plate and keep warm.
Reduce sauce over medium heat until thick and sticky, about 4 minutes. Remove frying pan from
heat, place chicken back in pan and turn chicken to coat in sauce.
Transfer to serving plates and top with extra sauce. Serve with steamed new potatoes, carrots, and green beans, if desired.
Serves 4.
Each serving contains: 160 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates; 0 g fibre; 372 mg sodium
from "The Delicious Benefits of Lemons", alive #355, May 2012
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.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.