This is so easy to make, especially when you don’t have time and can make it ahead. I replace the Tamari sauce for Bragg “All Purpose Liquid Soy Seasoning”. It’s natural, non-GMO and tastes just like Tamari, and, you can find it in your local grocery store. Add a beautiful array of salad fixings and you have yourself a complete meal on the run.
In a large re-sealable plastic bag, combine:
¼ cup (60 ml) seasoned rice vinegar
2 Tbsp (30 ml) tamari sauce
1 Tbsp (15 ml) each sesame oil and olive oil
½ tsp (2 ml) ground ginger or 1 tsp freshly minced
1 garlic clove, crushed
4 boneless, skinless organic chicken breasts
1 Tbsp (15 ml) sesame seeds, toasted
¼ cup (60 ml) chives, chopped
Seal and shake to blend. Add chicken breasts and re-seal. Marinate in the refrigerator for a couple of hours.
Drain and grill chicken just until tender but still moist and no longer pink in the centre. Place on a platter and drizzle with a little lemon juice. Sprinkle with toasted sesame seeds and chopped chives.
EACH SERVING CONTAINS:
340 calories, 56 g protein, 11 g fat (2 g sat. fat, 0 g trans. Fat); 1 g carbs, 0 g fibre, 657 mg sodium
You can also pour pesto or spaghetti sauce over the squash for a different tasting meal. Serve it with salad and whole-grain bread, it’s that simple.
4 ½ lb (2 kg) spaghetti squash
½ cup (125 ml) unsalted pumpkin seeds, toasted
½ cup (125 ml) fresh parsley, minced
1 large garlic clove, minced
1 Tbsp (15 ml) lemon juice, freshly squeezed
¼ cup (60 ml) extra-virgin olive oil
¼ tsp (1 ml) sea salt
Sea salt and freshly ground black pepper to taste
Grated zest of 1 orange for garnish, optional
Preheat oven to 375F (190C).
Prick squash all over with skewer so it won’t burst during baking. Place in shallow baking pan; bake for 1 hour.
When cool enough to handle, cut squash in half lengthwise. Scoop seeds and fibrous strands from its centre. Gently scrape with the tines of a fork all around the edge of the spaghetti squash to shred the pulp into strands.
Pesto Combine pumpkin seeds, parsley, garlic, and lemon juice in food processor fitted with a metal blade. Whirl until processed to a paste, scraping down the sides occasionally. While machine is running, gradually add oil in a thin steady stream until blended. Add a little more oil if you prefer it a little thinner. With a few quick pulses add the zest. Add a little salt and fresh pepper to taste if you wish. Add pesto to cooked squash and toss together to evenly coat. Serve with a little freshly grated orange zest on top, if desired. Delicious served as a main course with sesame grilled chicken breasts.
EACH MAIN COURSE SERVING CONTAINS:
207 calories, 3 g protein, 16 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbs, 3 g fibre, 183 mg sodium
Wild rice is a whole-grain food, which takes a little longer to digest, but keeps you full longer. Roasting apricots brings out a mild, sweet flavor that enhances the rice. Pair it with a steamed vegetable in season and you have a wonderful, nutritious meal.
½ cup wild rice, uncooked
4 ounces halibut
1 teaspoon of dill
½ teaspoon fresh lemon juice
2 apricots, chopped
Prepare rice according to package directions. Preheat the oven to 400 degrees F. Place the fish on a sturdy piece of aluminum foil, sprinkle with lemon juice, pepper, and dill, and bake for 7 to 8 minutes or until the fish flakes easily with a fork. Reduce the heat to 350 degrees F. Coat a baking sheet with cooking spray. Place the apricots on the sheet and bake for 20 to 22 minutes. Sprinkle apricots over the cooked rice and serve along with the fish.
This whole-grain brown rice mimics Arborio rice in this hearty dish reminiscent of risotto. The turmeric adds great color as well as anti-inflammatory benefits.
2 tbsp olive oil
1 medium onion, chopped
1 medium red bell pepper, seeded and chopped
1 cup brown rice, preferably short or medium grain
1 clove garlic, minced
½ tsp turmeric
3 ½ cups low-sodium chicken broth
1/3 cup grated Romano cheese
Preheat the oven to 425 degrees F. Heat the oil in a large oven-proof saucepan or Dutch oven over medium heat. Add the onion and bell pepper and cook for 3 minutes. Add the rice, garlic and turmeric and cook until the rice is shiny and coated with oil, 2 minutes. Add the broth and bring to a boil.
Cover and bake until the broth is absorbed and the rice is just tender, about 55 minutes. Top with the cheese, then cover and let stand for 5 minutes.
Always reach for red grapefruits, which are not only a great source of vitamin C but are also rich in lycopene. Here, they blend with crunchy bell pepper and pungent scallions for a flavorful medley that’s perfect atop browned turkey cutlets.
2 ruby red grapefruits, sectioned and chopped
½ small red bell pepper, seeded and minced
4 scallions, chopped
1 tbsp olive oil
½ tsp agave nectar…or sugar if you don’t have this.
1 lb turkey breast cutlets
¼ tsp salt
¼ tsp black pepper
In a small bowl, combine the grapefruit, bell pepper, scallions, oil, and sugar. Set aside.
Season the cutlets with the salt and pepper. Coat a large skillet with cooking spray and heat over medium heat. Add the cutlets, in batches if necessary, and cook until browned on both sides and cooked through, 3 minutes. Transfer to a plate and top with the salsa.