INGREDIENT SPOTLIGHT

INGREDIENT SPOTLIGHT

THAI CHILIES

Feeling hot, hot, hot? You will be. Thai bird’s-eye peppers (a.k.a. Thai chilies) are super spicy, and a little goes a long way when it comes to perking up stir-fries, soups and stews.

BY BESSIE MCDONALD-GUSSACK & THE TEST KITCHEN

Did You Know?

Capsaicin is the chemical compound in peppers that causes a burning sensation when it comes in contact with your mouth or eyes. To determine a chili’s heat level, peppers are given a Scoville heat unit (SHU) rating, which measures capsaicin concentration on a scale of zero to 16 million for pure capsaicin. Thai bird’s-eye peppers range from 100,000 to 200,000 SHU, making them spicier than a cayenne (15,000 to 50,000 SHU) but much less spicy than the world’s hottest pepper, the Carolina Reaper (1.5 million to 2.2 million SHU).

Date night–worthy dinners Savoury hand pies Semisweet, white and milk chocolate desserts Smoky and sweet nut brittle

CANDIED CHILIES

In small saucepan, bring 1 cup each granulated sugar and water to boil, stirring, until sugar is dissolved. Stir in 8 Thai bird’s-eye peppers, thinly sliced. Reduce heat, cover and simmer for 20 minutes. Strain through fine-mesh sieve set over bowl; reserve liquid for another use. Arrange Thai peppers in single layer on parchment paper–lined rimmed baking sheet. Roast in 200°F oven until dry, about 20 minutes. (Make-ahead: Store in airtight container at room temperature for up to 3 days.)

Makes about ¼ cup.

PER 1 TBSP: about 22 cal, trace pro, 0 g total fat (0 g sat. fat), 6 g carb (trace dietary fibre, 6 g sugar), 0 mg chol, 1 mg sodium, 24 mg potassium. % RDI: 1% iron, 1% vit A, 15% vit C.

To seed a chili, trim off the top, then halve the pepper lengthwise. Hold down the bottom end of each half with the tip of your finger and, using a sharp knife, scrape away the seeds and the white membranes.

For a more fragrant, flavourful oil, skip straining and leave in the Thai peppers and garlic before serving or bottling.

Sprinkle our Candied Chilies over stir-fries, pizza or roasted veggies. Use the reserved syrup to spice up homemade cocktails.

SESAME GARLIC CHILI OIL

In liquid measure, measure out 1 cup vegetable oil. In saucepan, heat 3 tbsp of the vegetable oil over medium heat; cook 4 cloves garlic, finely grated or pressed, and 1 tbsp thinly sliced Thai bird’s-eye peppers, stirring, until garlic is fragrant and Thai peppers are softened, about 2 minutes. Add remaining vegetable oil and 4 tsp sesame oil; cook until oil is warm but not hot. Let cool completely, about 1 hour. Strain through fine-mesh sieve; discard solids. (Makeahead: Refrigerate in airtight container for up to 2 weeks.) Add to salad dressings, drizzle over your favourite noodle dish or brush onto pizza crust, steak, chicken or fish.

Makes about 1 cup.

PER 1 TBSP: about 131 cal, 0 g pro, 15 g total fat (1 g sat. fat), 0 g carb (0 g dietary fibre, 0 g sugar), 0 mg chol, 0 mg sodium, 0 mg potassium.

PORK AND CHILI PEPPER BOWLS

Halve 1 Thai bird’s-eye pepper crosswise. Mince half of the Thai pepper; thinly slice remaining half. Set aside. In large nonstick skillet, cook 450 g lean ground pork and pinch salt over mediumhigh heat, stirring occasionally, until no longer pink, about 8 minutes. Scrape into bowl; set aside. In same pan, heat 1 tbsp vegetable oil over medium heat. Cook 2 cups green beans, trimmed and cut in ½-inch pieces; 3 cloves garlic, minced; 4 tsp grated fresh ginger; and minced Thai pepper, stirring occasionally, until green beans are tender-crisp, about 5 minutes. Add pork, 1 tbsp unseasoned rice vinegar, 1 tsp fish sauce, ½ tsp packed brown sugar and 2 tbsp water; cook, stirring, until heated through, about 2 minutes. Divide among 4 serving bowls; keep warm. Wipe pan clean. In same pan, heat 1 tbsp vegetable oil over medium heat; cook 4 eggs until whites are set yet yolks are still runny, about 3 minutes. Arrange 1 egg over top of each pork bowl. Top with ½ cup chopped fresh cilantro and 2 green onions, sliced (optional); sprinkle with remaining Thai pepper. Serve with steamed rice.

Makes 4 servings.

PER SERVING: about 414 cal, 29 g pro, 30 g total fat (9 g sat. fat), 7 g carb (1 g dietary fibre, 2 g sugar), 266 mg chol, 206 mg sodium, 511 mg potassium. % RDI: 6% calcium, 16% iron, 14% vit A, 12% vit C, 24% folate.

Ever wonder why milk, not water, tempers the heat of chilies? Casein, a protein found in milk, attracts capsaicin molecules, dousing the flames.

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WEEKNIGHTS

QUICK + EASY

Make dining in a special occasion with these date night–worthy, weeknight-friendly meals for two. (They’re all ready in 30 minutes or less!)

BY JENNIFER DANTER & THE TEST KITCHEN

MONDAY

TOTAL TIME 25 TESTED TILL PERFECT

Spicy Peanut Shrimp and Noodles

In bowl, whisk together ¼ cup smooth peanut butter; 2 tbsp packed brown sugar; 1 tbsp each

sodium-reduced soy sauce, fish sauce, lime juice

and unseasoned rice vinegar; and 2 tsp Asian chili sauce (such as sriracha) until smooth. Gradually whisk in ½ cup sodium-reduced chicken broth until combined; set aside. Place 260 g rice stick noodles (¼ inch wide) in large heatproof bowl; pour in enough boiling water to cover noodles. Let stand until noodles are pliable, about 15 minutes. Drain and rinse under cold water; drain again. Meanwhile, in large nonstick skillet, heat 1 tsp vegetable oil over medium-high heat; cook 2 cloves garlic, minced, and 1 tsp grated fresh ginger, stirring, until fragrant, about 30 seconds. Add 170 g jumbo shrimp (21 to 25 count), peeled and deveined; stir-fry until shrimp are pink and opaque throughout, 2 to 3 minutes. Stir in broth mixture and noodles until coated. Remove from heat. Add 1 cup sugar snap peas, trimmed; toss to combine. Sprinkle with 2 tbsp chopped salted roasted peanuts. Serve with lime wedges.

Makes 2 to 3 servings.

DAIRY-FREE

TUESDAY

TOTAL TIME 20

Lemony Ravioli With Sun-Dried Tomatoes

In saucepan of boiling salted water, cook

250 g fresh vegetable- or cheese-filled

ravioli according to package instructions. Reserving ⅓ cup of the cooking liquid, drain. In large nonstick skillet, heat 1 tbsp each butter and olive oil over medium heat until melted; cook ¼ cup thinly sliced drained oil-packed sun-dried tomatoes and 2 cloves garlic, minced, stirring often, until fragrant, 2 to 3 minutes. Add pasta; ¼ cup each

grated Parmesan cheese and chopped

fresh parsley; 1 tbsp thinly sliced lemon zest; 3 tbsp lemon juice; and 1 tbsp capers, drained and rinsed. Cook, stirring gently, for 2 minutes. Stir in enough of the reserved cooking liquid to coat.

Makes 2 to 3 servings.

NUT-FREE VEGETARIAN

GET MORE READY-IN-A-HURRY DINNER IDEAS AT canadianliving.com/30minutemeals.

Time-saver

Order a steamed lobster from your grocery store’s fish counter to cut down on prep time.

WEDNESDAY

TOTAL TIME 30

Lobster Bánh Mì

In bowl, combine 3 radishes, thinly sliced; half small carrot, cut in matchsticks; and quarter English cucumber, cut in matchsticks. Set aside. In small microwaveable bowl, stir together 2 tbsp each granulated sugar and white vinegar and ¼ tsp salt; microwave on high for 30 seconds. Pour over radish mixture; toss to coat. Refrigerate until chilled, about 15 minutes. Meanwhile, in separate bowl, stir together ¼ cup light mayonnaise, 2 tbsp each unsweetened

desiccated coconut and chopped fresh

cilantro or fresh mint, 1 tsp fish sauce and ½ tsp Asian chili sauce (such as sriracha); gently fold in 1 lobster (565 to 680 g), cooked, shelled and chopped. Halve 2 crusty sandwich rolls lengthwise almost but not all the way through. Spoon lobster mixture into rolls; top with half of the pickled vegetables. Sprinkle with additional

chopped fresh cilantro or fresh mint

(optional). Halve lobster rolls crosswise on the diagonal. Serve with remaining pickled vegetables on the side.

Makes 2 to 4 servings.

TIP FROM THE TEST KITCHEN To remove the cooked lobster meat from the shell, place the lobster on a work surface and twist off the tail; using a sharp chef’s knife or kitchen shears, remove the meat from the tail. Crack the claws and remove the meat.

NUT-FREE

THURSDAY

TOTAL TIME 20

Skillet Mediterranean Chicken

Place 1 large boneless skinless chicken breast on cutting board. Holding knife blade parallel to board and with opposite hand on top of chicken, slice chicken horizontally all the way through to form 2 cutlets. Sprinkle both sides of each with ½ tsp each dried tarragon and dried oregano and ¼ tsp each salt and pepper. In large nonstick skillet, heat 1 tsp olive oil over medium-high heat; cook chicken, turning once, until lightly browned, about 4 minutes. Transfer to plate. In same pan, heat 2 tsp olive oil over medium-high heat. Cook 85 g Broccolini; half sweet yellow pepper, coarsely chopped; 2 cloves garlic, minced; and 2 tbsp chopped pitted Kalamata olives until fragrant, about 2 minutes. Add chicken and ¼ cup dry white wine; cover and simmer until chicken is no longer pink inside and Broccolini is tender-crisp, 4 to 5 minutes. Remove from heat; sprinkle with ¼ cup crumbled feta cheese and 1 tbsp chopped fresh basil.

Makes 2 servings.

GLUTEN-FREE NUT-FREE

Did you know?

Broccolini is milder in flavour and less bitter than regular broccoli.

FRIDAY

TOTAL TIME 25

Rib Eye Steak With Gorgonzola Sauce

Brush both sides of 1 bone-in beef rib eye grilling steak (about 830 g/2 inches thick) with 1 tsp olive oil; sprinkle with ¼ tsp each salt and pepper. In large cast-iron or ovenproof skillet, sear beef, turning once, for 4 minutes. Transfer to 475°F oven; roast, turning once, until instant-read thermometer inserted in centre reads 145°F for medium-rare, about 12 minutes. Transfer beef to cutting board; tent with foil to keep warm. In same pan, melt 1 tbsp butter over medium heat; cook 1 shallot, minced, and 6 sprigs fresh thyme, stirring occasionally, until shallot is softened, about 4 minutes. Increase heat to high. Stir in ¼ cup dry red wine, scraping up browned bits, until evaporated. Pour in ½ cup sodium-reduced beef broth; reduce heat to medium and simmer until sauce is beginning to thicken, about 2 minutes. Remove from heat; discard thyme. Stir in 35 g Gorgonzola cheese until melted. Remove and discard bone from beef. Thinly slice beef across the grain; divide among serving plates. Drizzle with sauce; top with ½ cup lightly packed baby arugula.

Makes 2 to 4 servings.

GLUTEN-FREE NUT-FREE

TIP FROM THE TEST KITCHEN

To lightly season the arugula, sprinkle with a pinch each of salt and pepper and drizzle with balsamic vinegar. Using your hands, crumple the arugula into two small balls, then arrange over top of the beef.