MEATLESS MONDAY

sticky tofu & broccoli stir-fry

Start the workweek right with a light yet hearty meal packed with good-for-you veggies.

MAKES 4 SERVINGS HANDS-ON TIME 25 MINUTES TOTAL TIME 30 MINUTES

¼ cup hoisin sauce 1 tbsp sodium-reduced soy sauce 1 tbsp Asian chili sauce (such as sriracha) 1 tbsp unseasoned rice vinegar or cider vinegar 1 tsp ground ginger 2 large portobello mushrooms, stemmed 1 pkg (350 g) extra-firm tofu, drained 2 tsp cornstarch 3 tbsp vegetable oil 1 head broccoli, cut in florets (about 4 cups) 3 cloves garlic, minced 1 sweet yellow pepper, thinly sliced half red onion, thinly sliced 1 cup fresh basil leaves (optional)

In bowl, stir together hoisin sauce, soy sauce, chili sauce, vinegar and ginger. Set aside.

Remove gills from mushrooms. Halve caps; thinly slice. Cut tofu into 1-inch cubes; pat dry with paper towel.

cornstarch, turning to coat.

In large nonstick skillet or wok, heat 2 tbsp of the oil over high heat; stir-fry tofu, turning often, until golden, 4 to 6 minutes. Transfer to bowl; toss with half of the hoisin mixture. Set aside.

Add remaining oil to pan; stir-fry mushrooms and broccoli for 2 minutes. Add garlic, yellow pepper and red onion; stir-fry for 2 minutes. Add remaining hoisin mixture; stir-fry until broccoli is tender-crisp, 1 to 2 minutes. Stir in tofu and basil (if using). Serve over rice.

PER SERVING about 308 cal, 17 g pro, 18 g total fat (2 g sat. fat), 24 g carb (4 g dietary fibre, 10 g sugar), 0 mg chol, 493 mg sodium, 705 mg potassium. % RDI: 18% calcium, 21% iron, 23% vit A, 198% vit C, 35% folate.

what’s dinner? for

Make use of your slow cooker for these classic comfort foods— perfect for busy weeknights. Prep the ingredients the night before, put them together in the morning and dig in by dinnertime.

RECIPES JENNIFER DANTER & THE TEST KITCHEN

PHOTOGRAPHY MAYA VISNYEI

FOOD STYLING CLAIRE STUBBS

PROP STYLING ALANNA DAVEY

MAKES 6 TO 8 SERVINGS TOTAL TIME 8½ HOURS

1.35 kg beef stewing cubes, cut in 1½-inch chunks 1½ tsp salt 1 tsp pepper 4 carrots, coarsely chopped 1 onion, chopped 3 cloves garlic, finely grated or pressed 1 pkg (14 g) dried mixed mushrooms 3 sprigs fresh thyme 2 bay leaves 2½ cups sodium-reduced beef broth ½ cup dry red wine 3 tbsp tomato paste 2 tsp cocoa powder 1 tsp Worcestershire sauce ¼ cup cornstarch ¼ cup water

Gremolata

½ cup chopped fresh parsley 2 tsp grated lemon zest 1 clove garlic, finely grated or pressed

Sprinkle beef with salt and pepper; place in slow cooker. Add carrots, onion, garlic, mushrooms, thyme and bay leaves.

Whisk together broth, wine, tomato paste, cocoa powder and Worcestershire sauce; pour over beef. Cover and cook on low until beef is tender, about 8 hours. Skim fat from surface of cooking liquid.

Discard thyme and bay leaves. Whisk cornstarch with water until smooth; stir into slow cooker. Cover and cook on high until thickened, about 15 minutes.

Gremolata Meanwhile, in small bowl, stir together parsley, lemon zest and garlic. Spoon stew over mashed potatoes; sprinkle with Gremolata.

PER EACH OF 8 SERVINGS about 305 cal, 35 g pro, 13 g total fat (5 g sat. fat), 12 g carb (2 g dietary fibre, 3 g sugar), 94 mg chol, 762 mg sodium, 705 mg potassium. % RDI: 4% calcium, 30% iron, 32% vit A, 17% vit C, 10% folate.

Dried mushrooms and a touch of cocoa powder lend rich umami flavour to this meal.

TEST KITCHEN TIP

Save on washing another pot for mashed potatoes by adding 675 grams of halved mini potatoes to the slow cooker with the stew. Using slotted spoon, remove potatoes and mash to desired consistency.

quick prep time

Watching your sugar intake? Substitute a cup of strained tomatoes for the ketchup.

TEST KITCHEN TECHNIQUE

Removing the slippery membrane from the underside of ribs can be tricky. To make it easier, use the tip of a sharp knife to lift the membrane from one end, then grip with paper towel and pull off.

SLOW COOKER KANSAS RIBS

MAKES 12 SERVINGS TOTAL TIME 8½ HOURS

2.5 kg pork back ribs ¼ cup Cajun seasoning 2 cups ketchup ½ cup red wine vinegar 2 tbsp granulated sugar 2 tbsp Worcestershire sauce ¼ cup cornstarch ¼ cup water 3 green onions, thinly sliced ⅓ cup chopped fresh cilantro half jalapeño pepper, seeded and minced, or 5 slices pickled jalapeño pepper

Remove membrane from underside of ribs, if attached. Cut ribs into 2-rib portions; place in large bowl. Sprinkle Cajun seasoning over top; toss to coat, pressing to adhere. Transfer ribs to slow cooker. Whisk together ketchup, vinegar, sugar and Worcestershire sauce; pour over ribs, stirring to coat. Cover and cook on low until ribs are tender, 8 to 10 hours. Skim fat from surface of cooking liquid.

Using slotted spoon, transfer ribs to cutting board; tent with foil. Whisk cornstarch with water until smooth; whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes.

Toss together green onions, cilantro and jalapeño pepper; sprinkle over ribs. Serve with 2 cups of the sauce; save remainder for another use.

PER SERVING about 367 cal, 21 g pro, 26 g total fat (9 g sat. fat), 10 g carb (1 g dietary fibre, 7 g sugar), 100 mg chol, 450 mg sodium, 440 mg potassium. % RDI: 5% calcium, 12% iron, 7% vit A, 8% vit C, 5% folate.

SMOKED SAUSAGE MINESTRONE

MAKES 12 SERVINGS TOTAL TIME 6½ HOURS

450 g smoked sausage (such as kielbasa) 1½ cups chopped carrots 1½ cups chopped celery 1 onion, diced 8 sprigs fresh parsley 2 bay leaves 2 tsp dried Italian seasoning ½ tsp pepper 4 cups sodium-reduced chicken broth 2 cups water 1 sweet red pepper, diced 1 cup frozen peas 1 cup tubetti pasta or orzo ¼ cup chopped fresh parsley (optional)

In slow cooker, combine sausage, carrots, celery, onion, parsley sprigs, bay leaves, Italian seasoning, pepper, broth and water; cover and cook on low until vegetables are tender, 6 to 8 hours.

Discard parsley and bay leaves; using slotted spoon, transfer sausage to cutting board. Add red pepper, peas and pasta to slow cooker; cover and cook on high until red pepper is tender and pasta is al dente, 15 to 20 minutes. Meanwhile, slice sausage crosswise into rounds; return to slow cooker. Ladle soup into bowls; sprinkle with chopped parsley (if using). Serve with crusty bread or cheesy crostini.

PER SERVING about 336 cal, 25 g pro, 10 g total fat (4 g sat. fat), 37 g carb (4 g dietary fibre, 8 g sugar), 51 mg chol, 744 mg sodium, 593 mg potassium. % RDI: 6% calcium, 14% iron, 70% vit A, 125% vit C, 18% folate.

quick prep time

TEST KITCHEN TIP

For a cheesy crostini garnish, sprinkle toasted slices of baguette with shredded cheddar and bake in 375°F oven until cheese is melted.

quick prep time

Want more spice? Add two to three minced canned chipotle chilies in adobo sauce when you stir in the jalapeños.

BEEF & BEAN CHILI

MAKES 8 SERVINGS TOTAL TIME 6½ HOURS

900 g lean ground beef 5 cloves garlic, minced 3 stalks celery, thinly sliced 1 large red onion, diced 4 tbsp chili powder 2 tbsp each dried oregano and ground cumin ½ tsp salt 2 cans (each 796 ml) whole plum tomatoes, crushed by hand 1 can (540 ml) red kidney beans, drained and rinsed 1 can (398 ml) baked beans in tomato sauce ½ cup drained pickled sliced jalapeño peppers 2 tbsp all-purpose flour 2 tbsp water

Toppings (optional) MAKE-AHEAD: Refrigerate in airtight container for up to 5 d a ys or f r e e z e for up to 2 months. sliced pitted peeled avocado shredded cheddar cheese sour cream sliced green onions smooth; stir into slow cooker. corn tostadas Cover and cook on high until slightly fresh cilantro or parsley thickened, 15 to 20 minutes. Serve In slow cooker, combine beef, garlic, topped with avocado, cheddar, sour celery, red onion, chili powder, cream, green onions, tostadas and oregano, cumin and salt; stir in cilantro (if using). tomatoes, kidney beans, baked PER SERVING about 246 cal, 32 g pro, 18 g total beans and jalapeño peppers. Cover fat (7 g sat. fat), 39 g carb (10 g dietary fibre, 14 g sugar), 68 mg chol, 882 mg sodium, 1,161 mg and cook on low until vegetables potassium. % RDI: 17% calcium, 55% iron, 19% vit A, are tender, 6 to 8 hours. 77% vit C, 25% folate.

Bone-in chicken thighs are more flavourful than breast meat and stay moist and tender during cooking.

quick prep time

CHICKEN & WILD MUSHROOM STEW

MAKES 4 TO 6 SERVINGS TOTAL TIME 6½ HOURS

4 cups button mushrooms, halved 2 shallots, thinly sliced 1 pkg (14 g) dried chanterelle mushrooms or dried mixed mushrooms, chopped 1 tbsp dried thyme 1 tsp salt ½ tsp pepper 8 bone-in chicken thighs, skin removed 1 cup sodium-reduced chicken broth 1 cup dry white wine (such as Sauvignon Blanc) 2 tbsp grainy mustard ¼ cup cornstarch ¼ cup 10% cream 2 tsp white wine vinegar ¼ cup lightly packed fresh tarragon leaves or microgreens

In slow cooker, combine button mushrooms, shallots, chanterelle mushrooms, thyme, salt and pepper; arrange chicken over top.

Whisk together broth, wine and mustard; pour over chicken. Cover and cook on low until juices run clear when thickest part is pierced, 6 to 8 hours.

Whisk together cornstarch, cream and vinegar until smooth; pour into slow cooker. Cover and cook on high until thickened, about 15 minutes.

Garnish with tarragon. Serve with steamed rice or mashed potatoes.

PER EACH OF 6 SERVINGS about 262 cal, 34 g pro, 8 g total fat (3 g sat. fat), 12 g carb (2 g dietary fibre, 3 g sugar), 152 mg chol, 710 mg sodium, 660 mg potassium. % RDI: 5% calcium, 20% iron, 4% vit A, 2% vit C, 9% folate.