In keeping with my quest to eat more protein, here are some tasty meals I tested out over the past week. It’s a great time of year to capitalize on all the fresh and local produce that is just bursting with flavour!
Easy Fusion Chicken
This is the second time I’ve tried this dish out and it doesn’t disappoint. It takes about 40 minutes from top to bottom but the overall time can be cut down on if you prep some of it in the morning. What I like about Fusion Chicken is that it is pretty low in fat, has a ton of flavour, and is satisfying. Try to go for a low sodium chicken stock – the one I use is called “Imagine”. Serve over rice – I use PC long grained brown rice which tastes amazing but takes a little longer to cook. Easy Fusion Chicken has been adapted from the Dietitians of Canada Simply Great Food.
- 3 tbsp flour
- 1 tsp salt
- 1/2 tsp chili powder
- 500 grams chicken breast, diced
- 2 tbsp olive oil
- 1 tbsp mild curry powder
- 4 shallots, sliced
- 2 cloves garlic, minced
- 1 red bell pepper, finely chopped
- 1 1/4 cup chicken stock
- 1/3 cup raisins
- 2 tbsp tomato paste
- 1 tbsp freshly squeezed lime juice
Directions: Mix flour, salt, and chili in a plastic ziplock bag. Add chicken and coat. discard of excess flour and put chicken in a large skillet that has been heated to medium heat with the olive oil. Brown chicken and then add curry powder. Cook till chicken is no longer pink in the middle and then remove chicken from the skillet. In the same skillet, saute shallots and garlic for 2 minutes and then add red pepper, broth, raisins, tomato paste and lime juice. Return chicken to skillet and reduce heat. Simmer 15-20 mins till sauce has thickened. Serves 4.
NuTIPtion: did you know that Curry is good for cognition? There are anti-inflammatory and antioxidant agents in this wonder spice and properties that prevent protein plaque build up.
Mint-Ginger Salsa Salmon
Yum. Yum. Yum! Tangy, tasty, and zesty would be how I describe this dish. Adapted from WH Foods It takes 20 minutes to make and looks pretty gourmet. Try this out at your next dinner party!
- 1/3 lb salmon fillet, cut in half
- 2 tsp lemon juice
- sea salt and pepper to taste
- 1 ripe tomato, diced
- 1/2 cup green onions, minced
- 1 tsp ginger, minced
- 2 tsp fresh mint, minced
- 1 tsp lime juice
- sea salt and pepper to taste
- Rub salmon with 2 tsp fresh lemon juice, salt and pepper. Broil for about 5 minutes per side.
- Combine salsa ingredients and spoon over salmon. Garnish with mint.
NuTIPtion: besides being anti-inflammatory and helping with gastrointestinal upset, Ginger is now being studied for its potential impact on the prevention of colorectal cancer.
Pineapple Basil Chicken Skewers
I’ve been on a chicken skewer kick these days. They are pretty easy to make, low-fat, and build a good serving or two of veggies into the meal. I made this recipe for my lovely neighbour Leslie’s birthday and both she and Branno quite enjoyed the moist texture and tangy flavour. Adapted from a blog I found online Stetted it’s a recipe I’ll definitely be making again.
1 cup loosely packed basil
1 20-ounce can pineapple in juice
3 tablespoons olive oil
1 teaspoon salt
1 pound boneless skinless chicken
1 medium white onion
1 green pepper
24 grape tomatoes
10-12 bamboo skewers
Wash basil and pat dry. Drain pineapple juice from can, reserving the chunks for the skewers. Put basil, pineapple juice, olive oil, salt, and three cracks of pepper into a food processor or blender and blend well and pour over diced chicken. Cover and let sit in fridge for about 1 hour. Thread chicken, pineapple pieces, onion, and tomato on skewer and grill over medium heat.
NuTIPtion: Bromelain is found in pineapple and is a natural digestive enzyme that helps with protein breakdown. One cup of pineapple also contains 131% of our daily Vitamin C requirements.
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