New flavour, more fibre and less fat: meating your diet half way

If you want to take part in Meatless Monday — the international campaign that encourages people to go all veggies on the first day of the week— but can’t stave off carnivore cravings, try going half way: switch animal protein with plant protein.

MIDDLE EASTERN LAMB AND LENTIL CHILI

Lentils replace half the meat in this chili. You can use black, green or red lentils – black and green ones hold their shape when cooked and red lentils will dissolve into the sauce. Serve over rice or couscous or use in tacos with chopped cherry tomatoes, diced cucumbers and tahini sauce. 2 tbsp extra virgin olive oil 2 onions, chopped 3 cloves garlic, finely chopped 1 tsp ground cumin 1 tsp smoked paprika 1 tsp harissa or other hot sauce (or more to taste) 1/2 lb ground lamb or beef 1/2 cup small black, green or red lentils, rinsed

1 796mL can plum tomatoes, broken up with juices

kosher salt and freshly ground black pepper

Tahini sauce:

3 tbsp raw tahini 2 tbsp lemon juice 1/2 tsp kosher salt or more to taste 1 small clove garlic, minced or grated 1/4 cup ice water 2 tbsp chopped cilantro

Preparation:

1. Heat oil in a deep skillet. Add onions and garlic. Cook a few minutes until tender. Add cumin and paprika and cook about 20 seconds. Add hot sauce and ground meat. Cook a few minutes until meat loses its raw appearance.

2. Stir in lentils. Add tomatoes and bring to a boil. Add 1/2 tsp kosher salt and 1/4 tsp pepper. Reduce heat and cook approximately 30 minutes until lentils are tender. Stir occasionally and if mixture starts thickens too much add water. Taste and adjust seasoning.

3. Meanwhile whisk tahini with lemon juice and salt. Do not worry if mixture stiffens. Stir in ice water until smooth.

4. Serve chili over rice or couscous. Drizzle tahini over chili. Sprinkle with cilantro.

Makes 4 servings.

THAI CHICKEN AND MANGO STIR FRY

Replace half the usual amount of chicken or meat in a stir-fry with extra firm tofu. Freeze any unused coconut milk.

Sauce: 1/3 cup coconut milk 1/4 cup hoisin sauce 2 tbsp peanut butter 1 tbsp Thai green or red curry paste, or to taste 1 1/4 cups water 2 tbsp cornstarch To cook: 2 tbsp vegetable oil 1/2 lb boneless, skinless chicken breasts, cut into 1” chunks 6 oz extra firm tofu, cut into 1” chunks 3 cups chunks of red peppers, squash, broccoli or carrots 1 mango, peeled and cubed 2 tbsp chopped fresh cilantro, basil or green onions

Preparation:

1. For the sauce blend or whisk coconut milk with hoisin sauce, peanut butter and curry paste until smooth. Add water and cornstarch. Reserve.

2. Heat oil in large non-stick skillet or wok. Add chicken and stir-fry until chicken loses raw appearance and is almost cooked, approximately 3 to 4 minutes. Remove to a bowl. Add tofu and cook a few minutes until lightly browned. Add to chicken.

3. Add vegetables to pan and cook approximately 4 to 5 minutes until just tender. Add chicken, tofu and mango.

4. Stir up sauce (cornstarch may have sunk to the bottom). Add to chicken tofu and vegetables. Bring to a boil and cook until chicken is just cooked through and sauce is thick. Sprinkle with herbs.

Makes 3 to 4 servings.

BARBECUE- STYLE MEATLOAF WITH CHICKPEAS

Meatloaf is a perfect comfort food dinner and leftovers make great sandwiches. Switch up half of the usual two pounds of beef with two cups of chickpeas and you have a great new flavour, more fibre and less fat. 2 tbsp extra virgin olive oil 1 large onion, chopped 2 cloves garlic, finely chopped 2 cups cooked chickpeas, (540mL tin, drained) 1 egg, lightly beaten 1/2 cup favourite barbecue sauce, reserve 1 tbsp for glaze 1/2 cup breadcrumbs (I like panko) 1 tsp kosher salt 1 lb ground beef 2 tbsp chopped fresh parsley

Preparation:

1. Heat oil in a medium large-skillet and cook onions and garlic gently until tender, approximately 5 minutes. Cool.

2. Chop chickpeas coarsely in a food processor and add egg, barbecue sauce, breadcrumbs and salt. Process on/ off a few times until combined. Break ground beef up and add to chick pea mixture. Process on/off again a few times until combined. ( This can also be done by hand – chop chickpeas and stir or knead in remaining ingredients.)

3. Pat mixture into a medium-sized loaf pan lined with parchment paper. Cover with a strip of parchment paper. Bake in a preheated 350F oven for one hour. Uncover. Brush top with reserved barbecue sauce. Bake 5 to 10 minutes longer until brown. Let rest 10 to 15 minutes before serving.

Makes 6 to 8 servings.