I have made this recipe over and over with any white fish I have on hand. As most of the ingredients are staples, I have been able to put a delicious meal on the table in record time—and even served it to guests at a dinner party!
2 Tbsp (30 mL) extra-virgin olive oil
4 garlic cloves, finely chopped
Pinch of red pepper flakes, to taste
1 large onion, finely chopped
1 - 28 oz (796 mL) can no-salt-added diced tomatoes, with their juice
8 black olives, pitted and halved
2 sprigs fresh thyme
1 bay leaf
2 Tbsp (30 mL) capers, drained
2 lb (1 kg) - 1 in (2.5 cm) thick tuna steak
1/4 cup (60 mL) finely chopped fresh flat-leaf parsley
1/2 tsp (2 mL) freshly ground black pepper, to taste
Heat oil in pressure cooker over medium-high heat. Add garlic, pepper flakes, and onion, and sauté for 2 minutes, or until onion has softened. Add tomatoes, olives, thyme sprigs, bay leaf, and capers. Place tuna into sauce. Lock lid and cook at high pressure for 3 minutes.
Release pressure naturally and let stand for 10 minutes. Remove lid, lift tuna out, and transfer to serving platter. Remove thyme sprigs and bay leaf. Add parsley and black pepper, to taste. Spoon sauce over tuna.
Each serving contains: 226 calories; 27 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 7 g total carbohydrates (3 g sugars, 2 g fibre); 156 mg sodium
source: "Pressure Cooking", alive #372, October 2013
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.