Nutty tasting soba noodles are bathed in a punchy cashew sauce that will surely make your lunch break a tastier affair. Don’t forget to pack the chopsticks. Poaching the chicken helps keep the meat moist. If you’re avoiding gluten, look for 100 percent buckwheat soba as some brands are also made with wheat. The noodle mixture can be served cold or warm, but should be kept chilled until lunchtime as it contains meat.
1/3 cup (80 mL) + 1/2 cup (125 mL) unsalted cashews
2/3 cup (160 mL) coconut milk
1 Tbsp (15 mL) yellow or green curry paste
1 Tbsp (15 mL) reduced sodium soy sauce
2 tsp (10 mL) grated fresh ginger
1 1/2 lbs (750 g) boneless, skinless organic chicken thighs
10 oz (280 g) soba noodles
1 1/2 cups (350 mL) frozen shelled edamame
3 medium-sized carrots, peeled and thinly sliced
2 green onions, thinly sliced
Place 1/3 cup (80 mL) cashews in bowl, cover with water, and let soak for at least 2 hours. Drain cashews and place in blender container along with coconut milk, curry paste, soy sauce, and ginger. Blend until smooth. Set aside.
Place chicken in large pot and add enough water to completely cover the thighs by at least 1 in (2.5 cm). Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Adjust heat as needed during cooking to maintain only the very light trembling of the water and skim off any foam that forms. Remove chicken with slotted spoon, and when cool enough to handle, thinly slice.
Meanwhile, prepare soba noodles according to package directions. Drain noodles in colander and rinse. Drain and rinse again. Drain thoroughly and then press down lightly on noodles to remove any excess liquid.
In medium-sized saucepan, prepare edamame according to package directions.
In large container, toss noodles with chicken, edamame, carrot, green onion, and remaining cashews. Add curry sauce and toss to coat.
Each serving contains: 377 calories; 30 g protein; 19 g total fat (0 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 3 g fibre); 257 mg sodium
source: "The Lunch Bunch", alive #378, January 2015
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.