Celebrating our Independence with a Red, White and Blueberry Salad (plus a call for political or civic action in this contentious election season)

Transcription

1 Celebrating our Independence with a Red, White and Blueberry Salad (plus a call for political or civic action in this contentious election season) On July 4th, in addition to lighting up the grill, going to the beach or the pool, and celebrating the birth of our country with fireworks, let's also remember to appreciate our independence by getting involved in some way as citizens. (Read more and get the recipe here.) New Cooking Video: Grilled Lime Chicken with Avocado Salsa No need to buy a bottled marinade or jarred salsa when it s so easy to make your own to make this Grilled Lime Chicken with Avocado Salsa. This recipe is a family and crowd pleaser and perfect for grilling and tomato season. Copyright 2016 The Six O'Clock Scramble page 1 / 8

2 Easy Herb Grilled Chicken Prep + Cook: 30 minutes # of Servings: 6 This is such a fresh tasting marinade for chicken, suggested by longtime Scramble member Tara Donohue Rudo. It would also work well for fish, pork or tofu. Serve it with Crispy Rosemary Potatoes and grilled zucchini or yellow squash. 1 1/2-2 lbs. boneless, skinless chicken breasts 1 Tbsp. extra virgin olive oil 1/2 lime, juice only, about 2 Tbsp., or use lemon if you prefer 1 tsp. minced garlic, (about 2 cloves) Ingredients for side dish - Crispy Rosemary Potatoes 4 white or russet potatoes, unpeeled 1-2 Tbsp. peanut or olive oil Ingredients for side dish - Grilled Zucchini or Yellow Squash 2-3 zucchini or yellow squash 1 Tbsp. extra virgin olive oil 1 tsp. fresh ginger, peeled and minced 1/2 tsp. salt 1/4 tsp. black pepper 2 Tbsp. fresh herbs, such as basil, cilantro, mint and/or chives, minced, or use 4 6 Dorot frozen herb cubes 1/2 tsp. kosher salt 1 tsp. fresh or dried rosemary 1/4 tsp. salt 1/8 tsp. black pepper (Start the potatoes first, if you are serving them.) Lay the chicken in a flat dish with sides just large enough to hold it in a single layer. Preheat the grill to medium-high heat. (Start the zucchini now, if you are serving it.) In a small dish, combine the oil, lime juice, garlic, ginger, salt, pepper and herbs, pour it over the chicken, and flip the chicken several times to coat it well. (The chicken can marinate in the refrigerator, covered and flipped occasionally, for up to 24 hours or you can grill it straight away if you are short on time.) Using a paper towel, brush the grates of the grill with some oil to keep the breasts from sticking. Grill the breasts for 5-6 minutes per side, until they start to brown on the outside and are no longer pink in the middle of the thickest part of the breast. Remove them from the heat, slice into strips, and serve immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Juice the lime (or lemon), peel the garlic, peel and mince the ginger, mince the herbs if using fresh, make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the chicken. Flavor Booster: Increase (up to double) the garlic, ginger and/or fresh herbs in the marinade. Tip: Fresh ginger freezes well. Before freezing, I like to peel the ginger, break it into smaller pieces and wrap the individual pieces tightly with plastic wrap or put them in a resealable bag or container. You can keep them in the freezer for up to 6 months. Grate or chop as needed - no need to thaw first! Serve with Crispy Rosemary Potatoes Preheat the broiler and place the rack 4-6 inches from the heat source. Cut the potatoes into 1-inch pieces, and toss them in a roasting pan with the oil, salt and rosemary. Broil the potatoes for minutes until they are browned, flipping them occasionally so they brown evenly and don't stick. Serve with Grilled Zucchini or Yellow Squash Cut the zucchini or yellow squash lengthwise into quarters, and then cut the strips crosswise into several shorter pieces. Toss them with the oil, salt and pepper, to taste. Spread the squash slices on a vegetable tray or piece of heavy-duty aluminum foil, and grill them over medium or medium-high heat for minutes, flipping them once, until they reach desired tenderness. (Alternatively, sauté the zucchini or squash in the oil over medium heat for about 10 minutes until it is lightly browned and tender.) Nutritional Information Per Serving (% based upon daily values): Calories 205, Total Fat: 4g, 6%; Saturated Fat: 1g, 4%; Cholesterol: 99mg, 33%; Sodium: 251mg, 10.5%; Total Carbohydrate: 0g, 0%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 39g Nutrition with side dish(es): Calories 372, Total Fat: 10g, 13.5%; Saturated Fat: 2g, 5.5%; Cholesterol: 99mg, 33%; Sodium: 559mg, 23%; Total Carbohydrate: 28g, 9%; Dietary Fiber: 4g, 15%; Sugar: 3g; Protein: 43g Copyright 2016 The Six O'Clock Scramble page 2 / 8

3 Asian Turkey Let-Us Wraps Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 3 small wraps My family went wild for these savory, messy wraps! I made a pound of meat go farther by stretching it with vegetables like mushrooms and carrots. We call them Let-Us Wraps because the kids enjoy doing it themselves! (Thanks to member Ari Brooks who gave me that idea). Scramble recipe tester Melinda Kelley said, Jackpot! I think it might be the best recipe I've tested for you, ever. The kids were fighting over the leftovers. Serve it with an Asian Cucumber Salad and a peach or blueberry crumble for dessert. 1 Tbsp. canola or vegetable oil 4 oz. fresh shiitake mushrooms, or use creminis, stemmed and diced, or use additional diced carrots 1 carrot, finely diced 1 lb. ground turkey, chicken or beef or vegetarian ground meat 1/2 cup diced water chestnuts Ingredients for side dish - Asian Cucumber Salad 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) 2 tsp. rice vinegar 1 tsp. sugar Ingredients for side dish - Peach or Blueberry Crumble 6 Tbsp. butter, softened 5-6 cups sliced peaches or blueberries 1/2 lemon, juice only, about 1 Tbsp. 1/4 tsp. ground cinnamon 1 Tbsp. fresh ginger, peeled and minced 3 scallions, dark and light green parts, thinly sliced 3 Tbsp. hoisin sauce 1/4-1/2 lime, juice only, about 1 Tbsp. 1 head Boston, iceberg or romaine lettuce, leaves washed, separated and dried 2 cucumbers, peeled, seeded and diced 1 Tbsp. toasted sesame seeds 1 cup flour (use wheat/gluten-free if needed) 1 cup sugar 1 1/2-2 cups reduced-fat vanilla ice cream or whipped cream (optional) (Start the dessert first, if you are serving it.) Heat a large heavy skillet over medium-high heat, add the oil, and when it is hot, add the mushrooms and carrots and sauté them, stirring often, for 5 minutes until they are tender. (Meanwhile, prepare the cucumber salad, if you are serving it.) Add the meat, cook it for about 2 minutes, then add the water chestnuts, ginger and scallions and cook for about 5 minutes until the meat is almost cooked through. Stir in the hoisin sauce and stir-fry until the meat is fully cooked, about 2 more minutes, then add the lime juice. To serve, at the table scoop a large spoonful (about 1/4 cup) of the turkey and vegetable mixture (use a slotted spoon so there s not too much liquid) onto one or two lettuce leaves, fold the lettuce around the filling and try to stuff it in your mouth before it falls apart. Slow Cooker Directions: Omit the oil. Combine all ingredients except the lettuce in the slow cooker and cook on low for 7-10 hours or on high for 3 ½ - 4 hours, until the meat is cooked through. Serve as directed above. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Stem and dice the mushrooms, dice the carrot, dice the water chestnuts if necessary, peel and mince the ginger, slice the scallions, juice the lime, wash, separate, dry and refrigerate the lettuce, or fully prepare and refrigerate the meat mixture. Flavor Booster: Add 1/4 1/2 tsp. crushed red pepper flakes with the ginger, spread a little hoisin sauce on the lettuce leaves before adding the filling. Tip: If you have leftover water chestnuts, they add great texture to dips, tuna, chicken, salads, soups and stir-fries. Once opened, water chestnuts should be stored in the refrigerator in a sealed container and used within 3 days. Serve with Asian Cucumber Salad In a medium bowl whisk together the soy sauce, vinegar and sugar. Add the cucumbers, and toss thoroughly. Top it with the sesame seeds. Serve it immediately or refrigerate it for up to 24 hours. Serve with Peach or Blueberry Crumble Preheat the oven to 375 degrees. Remove the butter from the refrigerator to soften a bit. In a large bowl, toss the fruit with the lemon juice. (If the fruit is very juicy, toss it with 1 2 Tbsp. flour to absorb some of the moisture.) Place the peaches or berries in an 8 x 11 or 9 x 9-inch baking dish and sprinkle them with the cinnamon. In a medium bowl, mix together the flour and sugar, then cut in the butter using your hands or a fork until it is crumbly. Sprinkle the crumble over the fruit and bake it for minutes, until the topping is golden. Serve it with ice cream or whipped cream, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 178, Total Fat: 9g, 14%; Saturated Fat: 2g, 9.5%; Cholesterol: 58mg, 18.5%; Sodium: 196mg, 8%; Total Carbohydrate: 10g, 3%; Dietary Fiber: 2g, 9%; Sugar: 4g; Protein: 16g Nutrition with side dish(es): Calories 485, Total Fat: 19g, 30%; Saturated Fat: 7g, 37.5%; Cholesterol: 81mg, 26.5%; Sodium: 298mg, 13%; Total Carbohydrate: 64g, 21%; Dietary Fiber: 6g, 24%; Sugar: 40g; Protein: 19g Copyright 2016 The Six O'Clock Scramble page 3 / 8

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5 Rigatoni with Tomatoes and Tapenade Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 1 1/2 cups This oh-so-flavorful pasta was inspired by a recipe for a Mediterranean summer pasta dish from the Food Network s Melissa d Arabian (who is also a Scramble member!). Andrew and I love this combination of flavorful ingredients, and practically came to blows over the leftovers the next day. If you fear it may be a little too flavorful for your picky eaters, you can either leave some of the pasta plain and just toss it with the tomatoes and olive oil, or you can rinse some of the noodles under cold water before serving them to wash off the sauce. Serve it with a spinach salad with strawberries and Gorgonzola cheese. 16 oz. rigatoni noodles (use wheat/gluten-free if needed) 1/4 cup extra virgin olive oil 1/4 cup tapenade or olive paste, preferably made with kalamata olives, or use finely chopped or pureed flavorful pitted olives 2 tomatoes, diced, or 2 cups cherry tomatoes, halved 2-3 Tbsp. fresh mint, chopped, or use parsley or basil 2 Tbsp. capers 1/2 tsp. minced garlic, (about 1 clove) 1/4 tsp. crushed red pepper flakes, or more to taste 1/2 cup grated Parmesan cheese, for serving (optional) Ingredients for side dish - Spinach Salad with Strawberries and Gorgonzola Cheese 6-9 oz. baby spinach 1/4 cup Gorgonzola cheese, crumbled 1-2 cup strawberries, sliced 2-4 Tbsp. raspberry vinaigrette dressing, or to taste Cook the rigatoni according to the package directions in a large pot of salted water. Meanwhile, in a large serving bowl, combine the oil, tapenade, tomatoes, mint, capers, garlic and red pepper flakes, and press the mixture with the back of a large spoon or potato masher to combine the flavors. Let it sit until the pasta is cooked to let the flavors meld. (Meanwhile, prepare the salad, if you are serving it.) Drain the pasta and toss it with the tomato mixture. Serve it immediately, topped with the cheese, if desired, or refrigerate it for up to 2 days before serving. Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, dice the tomatoes (or halve them if using grape tomatoes), chop the mint, peel the garlic, make the tomato tapenade, grate the cheese if necessary and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Double the garlic and use the optional Parmesan cheese. Tip: Tapenade, often used as a spread on sandwiches or crackers, is generally made with a puree of olives, sometimes with additional flavorful ingredients added, such as capers, garlic, lemon and anchovies. Serve with Spinach Salad with Strawberries and Gorgonzola Cheese Gently toss the spinach, strawberries, Gorgonzola cheese and raspberry vinaigrette dressing. Nutritional Information Per Serving (% based upon daily values): Calories 316, Total Fat: 12g, 17%; Saturated Fat: 2g, 11%; Cholesterol: 6mg, 2%; Sodium: 262mg, 11%; Total Carbohydrate: 46g, 15.5%; Dietary Fiber: 3g, 10.5%; Sugar: 12g; Protein: 11g Nutrition with side dish(es): Calories 438, Total Fat: 19g, 28%; Saturated Fat: 5g, 23%; Cholesterol: 16mg, 5%; Sodium: 484mg, 21%; Total Carbohydrate: 59g, 19.5%; Dietary Fiber: 7g, 27.5%; Sugar: 16g; Protein: 16g Copyright 2016 The Six O'Clock Scramble page 5 / 8

6 Summer Veggie Bake with Walnuts Prep: 20 minutes Cook: 55 minutes Total: 1 hour and 15 minutes # of Servings: 8 Serving Size: about 2 cups My neighbor Patty Kelly has a green thumb and a beautiful vegetable garden. She created this recipe to incorporate her garden s bounty into a juicy and flavorful summer meal. It s wonderful hot out of the oven or even a few days later after the flavors have melded. Scramble recipe tester Gina Jermakowicz said, I could not believe my son Tyler, who is 10, was eating it like he had not eaten for a week!! He did not pick out even one piece of eggplant or onion like he usually does. Serve it over rice with fresh parsley. 1 medium eggplant, peeled and chopped 1 large zucchini, chopped 1 red onion, chopped 1 red bell pepper, chopped 3 cloves garlic, peeled and chopped 14 oz. stewed tomatoes, with their liquid 12 oz. marinated artichokes, with their liquid Ingredients for side dish - Steamed Brown or White Rice with Fresh Parsley 1-2 cup quick-cooking brown or regular white rice 2 Tbsp. fresh flat-leaf parsley, chopped 1 cup walnuts, broken into large pieces 2 Tbsp. fresh flat-leaf parsley, chopped 1 Tbsp. fresh oregano, or use extra parsley (optional) 2 Tbsp. extra virgin olive oil 1/2 tsp. salt 1/4 tsp. black pepper 1/4 cup grated Parmesan cheese, or to taste Preheat the oven to 400 degrees. Spray a 9 x 13-inch baking dish with nonstick cooking spray and combine all of the ingredients, except the cheese, in the baking dish. Bake it, covered, for 40 minutes. (Meanwhile, prepare the rice, if you are serving it.) Remove the cover, stir the vegetables, and bake it for 15 more minutes. Remove it from the oven and top it with the cheese. Serve it immediately or refrigerate it for up to 3 days (the longer it sits, the better it tastes), or freeze it for up to 3 months. Slow Cooker Directions: Drain the artichokes. Combine all ingredients except the cheese in the slow cooker. Cook on high for 4-6 hours or on low for 8-10 hours. Approximately 30 minutes before serving, top it with the Parmesan cheese (alternatively top it with the cheese just before serving). (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel and chop the eggplant and garlic, chop the zucchini, onion, bell pepper and parsley, break the walnuts into pieces, grate the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the dish. Flavor Booster: Add ¼ cup sliced black olives or capers to the vegetables before baking. Use freshly grated Parmesan or top it with feta cheese instead. Tip: Marinated artichoke hearts make such a flavorful addition to so many dishes including pastas, omelets, roasted veggies, dips and as a pizza topping. Serve with Steamed Brown or White Rice with Fresh Parsley Prepare the rice according to the package directions. Stir the fresh parsley into the cooked rice. Nutritional Information Per Serving (% based upon daily values): Calories 266, Total Fat: 21g, 32%; Saturated Fat: 4g, 16.5%; Cholesterol: 3mg, 1%; Sodium: 326mg, 14%; Total Carbohydrate: 18g, 6%; Dietary Fiber: 6g, 24.5%; Sugar: 7g; Protein: 7g Nutrition with side dish(es): Calories 482, Total Fat: 23g, 35%; Saturated Fat: 4g, 18.5%; Cholesterol: 3mg, 1%; Sodium: 336mg, 14%; Total Carbohydrate: 63g, 21%; Dietary Fiber: 10g, 38.5%; Sugar: 8g; Protein: 12g Copyright 2016 The Six O'Clock Scramble page 6 / 8

7 Tuna Melts with Sliced Avocado and Tomato Prep + Cook: 15 minutes # of Servings: 4 These open-faced sandwiches make a simple dinner and are perfect for a busy night. You can top the melts with different cheeses, such as Swiss or Monterey Jack, or leave off the tomato or avocado, according to your family s tastes. Serve them with fresh watermelon. 12 oz. chunk light tuna in water, drained 2 Tbsp. reduced-fat mayonnaise 1 stalk celery, finely diced 4 slices sourdough bread (use wheat/gluten-free bread if needed) Ingredients for side dish - Watermelon 1 watermelon 1 avocado, peeled and thinly sliced 1 tomato, thinly sliced 4 thin slices Cheddar or Muenster cheese Preheat the oven to 350 degrees and line a baking sheet with aluminum foil and/or spray it with nonstick cooking spray. In a small bowl, combine the tuna, mayonnaise and celery and mix it thoroughly. Lightly toast the bread. Spread about 1/4 of the tuna on each piece of sourdough toast and top it with slices of avocado and tomato and a slice of cheese. Carefully transfer the open-faced sandwiches to the baking sheet and bake them for about 5 minutes, or until the cheese is melted. (Meanwhile, slice the watermelon, if you are serving it.) Slice the sandwiches in half to serve them. Do Ahead or Delegate: Finely dice the celery, prepare and refrigerate the tuna salad, slice the bread if necessary, slice the tomato, slice the cheese if necessary and refrigerate. Flavor Booster: Add slivered almonds or sunflower seeds, black pepper and/or fresh lemon juice to the tuna. Tip: If you like your cheese browned on top, stick the sandwich under the broiler for a minute or two. Just watch it carefully so it doesn t burn. Serve with Watermelon Slice the watermelon or cut it into chunks. Nutritional Information Per Serving (% based upon daily values): Calories 360, Total Fat: 18g, 28%; Saturated Fat: 6g, 30%; Cholesterol: 45mg, 15%; Sodium: 660mg, 28%; Total Carbohydrate: 31g, 10%; Dietary Fiber: 5g, 20%; Sugar: 1g; Protein: 20g Nutrition with side dish(es): Calories 446, Total Fat: 18g, 29%; Saturated Fat: 6g, 30%; Cholesterol: 45mg, 15%; Sodium: 663mg, 28%; Total Carbohydrate: 53g, 17%; Dietary Fiber: 6g, 25%; Sugar: 19g; Protein: 22g Copyright 2016 The Six O'Clock Scramble page 7 / 8

8 Powered by TCPDF ( GROCERY LIST Produce 1 carrot (2) 3 scallions (2) 1 red onion (4) 1 red bell pepper (4) 1 stalk celery (5) 3 tomatoes (3)(5) 1 head Boston, iceberg or romaine lettuce (2) 6-9 oz. baby spinach (3a) 3 cloves garlic (4) 1 tsp. + 1 Tbsp. fresh ginger (1)(2) 2 Tbsp. fresh herbs, such as basil, cilantro, mint and/or chives (1) 4 Tbsp. fresh flat-leaf parsley (4)(4a) * 1 Tbsp. fresh oregano (optional)(4) 1 tsp. fresh or dried rosemary (1a) Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! 2-3 Tbsp. fresh mint (3) 1 medium eggplant (4) 2-3 zucchini or yellow squash (1b) 1 large zucchini (4) 2 cucumbers (2a) 4 white or russet potatoes (1a) 4 oz. fresh shiitake mushrooms (2) 1 avocado (5) 1/2 lemon (2b) 3/4-1 lime (1)(2) 1-2 cups strawberries (3a) 5-6 cups sliced peaches or blueberries (2b) 1 watermelon (5a) Meat and Fish 1 1/2-2 lbs. boneless, skinless chicken breasts (1) 1 lb. ground turkey, chicken or beef or vegetarian ground meat (2) Shelved Items 4 slices sourdough bread (use wheat/gluten-free bread if needed) (5) 1-2 cups quick-cooking brown or regular white rice (4a) 16 oz. rigatoni noodles (use wheat/gluten-free if needed) (3) 12 oz. chunk light tuna in water (5) 14 oz. stewed tomatoes (4) 3 Tbsp. hoisin sauce (2) 2 tsp. rice vinegar (2a) Spices 1 1/4 tsp. salt (1)(1b)(4) 1/2 tsp. kosher salt (1a) 1/4 tsp. crushed red pepper flakes (3) Staples 6 Tbsp. butter (2b) 4 Tbsp. + 1/4 cup extra virgin olive oil (1)(1b)(3)(4) 1-2 Tbsp. peanut or olive oil (1a) 1 Tbsp. canola or vegetable oil (2) 2 Tbsp. reduced-fat mayonnaise (5) Refrigerated/Frozen Section 1/4 cup Gorgonzola cheese (3a) 4 thin slices Cheddar or Muenster cheese (5) 2-4 Tbsp. raspberry vinaigrette dressing (3a) 1/2 cup diced water chestnuts (2) 12 oz. marinated artichokes (4) 2 Tbsp. capers (3) 1/4 cup tapenade or olive paste (3) 1 cup walnuts (4) 5/8 tsp. black pepper (1)(1b)(4) 1/4 tsp. ground cinnamon (2b) 1 Tbsp. toasted sesame seeds (2a) 1 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (2a) 1 tsp. + 1 cup sugar (2a)(2b) 1 1/2 tsp. minced garlic (1)(3) 1 cup flour (use wheat/gluten-free if needed) (2b) 3/4 cup grated Parmesan cheese (3)(4) * 1 1/2-2 cups reduced-fat vanilla ice cream or whipped cream (optional)(2b) The above ingredients will make (1) = Easy Herb Grilled Chicken, (1a) = Crispy Rosemary Potatoes, (1b) = Grilled Zucchini or Yellow Squash, (2) = Asian Turkey Let- Us Wraps, (2a) = Asian Cucumber Salad, (2b) = Peach or Blueberry Crumble, (3) = Rigatoni with Tomatoes and Tapenade, (3a) = Spinach Salad with Strawberries and Gorgonzola Cheese, (4) = Summer Veggie Bake with Walnuts, (4a) = Steamed Brown or White Rice with Fresh Parsley, (5) = Tuna Melts with Sliced Avocado and Tomato, (5a) = Watermelon * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 8 / 8