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
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!