Canadian Living 2019-10-01

CANADIAN LIVING OCTOBER 2019 | 101

THAI TURKEY &

PORK MEATBALLS

MAKES 8 TO 10 SERVINGS

HANDS-ON TIME 20 MINUTES

SLOW COOKER TIME 6 HOURS

Meatballs

500 g ground turkey

500 g lean ground pork

2 cloves garlic, minced

1 egg

½ cup panko bread crumbs

1 small onion, finely chopped

1 tbsp red curry paste

1 tsp salt

1 tbsp vegetable oil

Curry Sauce

1 400 ml can coconut milk

⅔ cup cream soy (Belsoy)

½ cup unsweetened almond milk

¼ cup sodium-reduced soy sauce

3 tbsp red curry paste

3 large dates, pitted and chopped

2 tbsp chopped fresh ginger

2 tbsp lime juice

1 tbsp fish sauce

1 tbsp minced garlic

cooked rice noodles (optional)

red pepper slices (optional)

fresh cilantro (optional)

Meatballs In large bowl, combine turkey,

pork, garlic, egg, panko, onion, curry paste and

salt. Using wet hands, shape into 1-inch balls.

In large nonstick saucepan, heat oil over

medium-high heat; cook meatballs in batches

until browned on all sides, 3 to 4 minutes.

Transfer to baking sheet; let cool completely.

Place in large sealable container.

Curry Sauce Meanwhile, in food processor,

combine coconut milk, cream soy, almond

milk, soy sauce, curry paste, dates, ginger,

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smooth. Place sauce in sealable container;

seal container and freeze, along with meat-

balls for up to 3 months.

Thaw meatballs and sauce in fridge for

24 to 36 hours. Transfer meatballs and sauce

to slow cooker. Cover and cook on Low set-

ting for 6 hours. Serve over noodles; garnish

with red pepper and cilantro (if using).

PER EACH OF 8 SERVINGS about 460 cal, 28 g pro, 30 g total fat

(14 g sat. fat), 20 g carb (3 g dietary fibre, 3 g sugar), 125 mg

chol, 1100 mg sodium.

KOREAN

BEEF STEW

MAKES 6 TO 8 SERVINGS
HANDS-ON TIME 30 MINUTES
SLOW COOKER TIME 6 HOURS

1 kg stewing beef, cubed
¼ cup all-purpose flour
3 large carrots, sliced
1 large red onion, finely chopped
¾ cup sodium-reduced beef broth
½ cup sodium-reduced soy sauce
¼ cup brown sugar
3 cloves garlic, minced
3 tbsp Spicy Korean Paste
(see recipe, below)
2 tbsp minced fresh ginger
2 tbsp sesame oil
2 tbsp rice vinegar
1 tbsp toasted sesame seeds
2 green onions, chopped
cooked rice (optional)

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sealable container, combine beef, carrots
and onion. Whisk together broth, soy sauce,
sugar, garlic, Spicy Korean Paste, ginger,
sesame oil and rice vinegar; pour over beef
mixture. Seal container and freeze for up
to 2 months.
Thaw container in fridge for 24 to 36 hours.
Transfer mixture to slow cooker. Cover and
cook at Low setting until beef is very tender,
6 to 8 hours. Garnish with sesame seeds
and green onions. Spoon over a bed of rice
(if using).

Spicy Korean Paste In small saucepan,
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vinegar and sriracha hot sauce, 2 tbsp brown
sugar and 1 tbsp paprika. Bring to boil; cook,
stirring, until sugar has dissolved. Remove
from heat; whisk in ¼ cup miso paste and
2 tsp sesame oil. Let cool. (Can be refriger-
ated for up to 3 weeks or frozen for up to
2 months). Makes about 1 cup.

PER EACH OF 8 SERVINGS about 300 cal, 32 g pro, 11 g total fat
(3 g sat. fat), 18 g carb (2 g dietary fibre, 11 g sugar), 85 mg chol,
635 mg sodium.

GOOD TO KNOW

The secret to Korean stews is the spicy paste,

or gochujang. Ours is a homemade version of

this classic condiment. To save time, substitute

store-bought gochujang, which can be found

at most Asian grocery stores.

MOROCCAN LENTIL &

VEGETABLE STEW

MAKES 6 TO 8 SERVINGS

HANDS-ON TIME 30 MINUTES

SLOW COOKER TIME 7 HOURS

3 cups cauliflower florets

2 carrots, cut in chunks

1 potato, cut in chunks

1 sweet potato, cut in chunks

3 cloves garlic, minced

1 cup dried lentils, rinsed and drained

1 796 ml can diced tomatoes

1 540 ml can chickpeas,

drained and rinsed

1 tbsp olive oil

1 tbsp ground turmeric

2 tsp salt

1 tsp harissa paste

1 tsp ground cumin

½ tsp ground cinnamon

pinch pepper

1 sodium-reduced vegetable

bouillon cube

fresh cilantro (optional)

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to, garlic, lentils, tomatoes, chickpeas, oil,

turmeric, salt, harissa paste, cumin, cinna-

mon and pepper in large sealable container;

seal container and freeze for up to 3 months.

Thaw container in fridge for 24 to 36 hours.

Transfer mixture to slow cooker; mix in bouil-

lon cube. Cover and cook at Low setting until

lentils are softened, about 7 hours.

PER EACH OF 8 SERVINGS about 290 cal, 14 g pro, 4 g total fat

(1 g sat. fat), 50 g carb (15 g dietary fibre, 12 g sugar), 0 mg chol,

875 mg sodium.