- Pat wings dry with paper
towels, then transfer to a bowl.
Toss with baking powder and
salt until coated. Arrange
wings on prepared rack.
- Bake until golden, 35 to
40 min. Let stand for 5 min.
- Whisk garlic, honey,
soy sauce, Tabasco and ses-
ame oil in a large bowl. Just
before serving, add wings
and toss until coated. Serve
immediately with crudités.
Per serving 291 calories,
19 g protein, 20 g carbs,
15 g fat, 618 mg sodium.
Spanish Pork & Beans
Serves 6
Prep 20 min; total 1 hr 20 min
400 g pork shoulder,
cut in 11/2-in. cubes
1 tbsp all-purpose flour
1/2 tsp salt, divided
2 tbsp olive oil
1 red onion, coarsely chopped
2 garlic cloves, minced
1 tbsp sweet paprika
2 bay leaves
1/2 cup sherry or apera
2 cups vegetable broth
1 398 mL can diced tomatoes
1 540 mL can butter beans
or cannellini beans, drained
and rinsed1/2 340 g jar roasted red
peppers, drained and
coarsely choppedQuinoa (optional)
Parsley (optional)- Toss pork with flour and
1/4 tsp salt in a large bowl.
Season with pepper.
- Heat a pot over medium-
high. Add 1 tbsp oil, then
pork. Cook until golden-
brown, 3 to 4 min. Transfer
to a plate.
- Reduce heat to medium.
Add remaining 1 tbsp oil,
then onion. Cook, stirring
occasionally, until soft-
ened, 3 to 4 min. Add gar-
lic, paprika and bay leaves.
Cook for 30 sec. Add sherry,
stirring and scraping up
browned bits from bottom
of pot, until it comes to a
boil. Add broth, tomatoes,
remaining 1/4 tsp salt and
pork. Reduce heat to low
and simmer until pork is
tender, about 45 min.
4. Remove bay leaves,
then stir in beans and
red peppers. Increase
heat to medium-high and
cook until heated through,
about 2 min. Serve over
cooked quinoa and garnish
with parsley, ifdesired.
Per serving 320 calories,
18 g protein, 27 g carbs,
16 g fat, 5 g fibre, 836 mg
sodium.
Kitchen Tip Make this meal
vegetarian by omitting
the pork, adding flour to
garlic and simmering for
20 min before adding 1/2 tsp
salt, peppers and double
the quantity of beans.Roasted Black Cod
with Tomatoes
Serves 4
Prep 10 min; total 20 min1 bunch asparagus,
ends trimmed
2 tbsp olive oil, divided
1/2 tsp salt, divided
4 140 g skin-on black cod
or sablefish fillets
1 large shallot, cut in
8 wedges with core intact
1/4 cup white wine
255 g cherry tomatoes, halved
1/4 cupkalamata olives,
pitted and halved
1 garlic clove, minced
2 tbsp chopped parsley1. Arrange rack in top third
of oven, then preheat broiler.
Line a baking sheet with foil.
2. Toss asparagus with 1 tbsp
oil and 1/4 tsp salt on 1 side ofprepared sheet. Set aside.
3. Heat a large non-stick fry-
ing pan over medium-high.
Sprinkle fish with remain-
ing 1/4 tsp salt. Add 1 tsp oil
to pan, then fish, skin-side
down. Cook until bottom is
golden, 1 to 2 min. Transfer
fish, skin-side up, to other
side of baking sheet. Roast in
top third of oven until a knife
inserted in thickest part of
fish comes out hot, 4 to 5 min.
4. Add remaining 2 tsp oil
to same pan and heat over
medium. Add shallot and
cook until golden, 2 to 3 min.
Stir in wine, then toma-
toes, olives and garlic. Cook
until tomatoes soften, about
4 min. Spoon sauce over fish
and sprinkle with parsley.
Per serving 393 calories, 22 g
protein, 9 g carbs, 30 g fat,
3 g fibre, 529 mg sodium.©ShurTech Brands, LLC 2018/74916Get professional paint results without the premium price
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