Dinner 1 Beouf Cassoulet

Transcription

1 Beouf Cassoulet (1a) Dinner 1 Beouf Cassoulet Cassoulet (French: [kasuˈlɛt) is a rich, slow-cooked bean stew or casserole originating in the south of France, containing meat (typically pork sausages, pork, goose, duck and sometimes mutton). The dish is named after its traditional cooking vessel, the cassole, a deep, round, earthenware pot with slanting sides. Active Time: 20 min. Total Time: 40 min. 1 1/2 lb. lean ground beef 1 1/2 cups water 3 garlic cloves 1 1/2 lb. frozen green beans 6 celery stalks 1 1/2 med. yellow onion 24 oz. kidney beans 24 oz. beef broth 1 1/2 lb. Roma tomatoes 3/8 cup fresh Italian herbs 3/4 lb. mushrooms salt & black pepper, to taste Mince garlic, dice celery and tomatoes in a large dice, slice mushrooms, and thaw green beans. Chop the onion, and mince the fresh herbs. Sauté ground beef in a cassole or Dutch oven, stirring frequently, until brown, then drain. Stir in water, herbs, garlic, celery, onion, beans, broth and tomatoes. Heat to just a boil; reduce heat to low. Add mushrooms and green beans, and cook uncovered for 10 min. Cover and cook another 10 min. Test for salt and pepper, and serve. *Fresh Italian herbs: You can often find small, pre-packaged containers of Italian herbs such as rosemary, oregano and flatleaf parsley in the produce aisle. Copyright, Page 1

2 Brazilian Fish Stew (2a) Active Time: 15 min. Dinner 2 Brazilian Fish Stew Total Time: 55 min. 3 limes 3 tbsp. ground cumin. 3 tbsp. smoked paprika 3 garlic cloves salt & black pepper 2 tbsp. olive oil 24 oz. coconut milk 3 med. yellow onion 6 yellow bell peppers 6 Roma tomatoes 1 1/2 bunches cilantro 2 1/4 lb. tilapia fillets Juice the lime, chop onion, dice tomatoes, and mince the garlic. Slice the peppers and chop cilantro. Stir together the lime juice, cumin, paprika, garlic, salt, and pepper in a bowl. Cut the tilapia into chunks and toss with marinade to coat. Cover and refrigerate at least 20 min., up to 24 hours. Heat the olive oil in a large pot over medium-high heat. Quickly fry the onions in the oil 1 to 2 min. Reduce heat to medium. Add the bell peppers, tilapia, and diced tomatoes to the pot in succeeding layers. Pour the coconut milk over the mixture. Cover the pot and simmer 15 min., stirring occasionally. Stir in the cilantro and continue cooking until the tilapia is completely cooked through, another 5 to 10 min. Taste for salt & pepper. Serve. Switchable! - If you're not wild about fish, substitute the tilapia for an equal weight on boneless, skinless chicken breasts, cubed. If you haven't tried tilapia, don't discount it just because you're not a "fish fan". Tilapia is much firmer that other white fish, and very mild. It really takes on the flavors of the other ingredients, without a residual "fishy-ness". If you like a little (or a lot) of heat, a tsp. or two sriracha sauce in each bowl is very nice! Copyright, Page 2

3 Polpette Di Carne (Meatballs) (3a) Active Time: 45 min. Dinner 3 Polpette Di Carne (Meatballs) with Sweet Green Beans Total Time: 45 min. 3 garlic cloves 1 tbsp. olive oil 1 1/2 lb. lean ground beef 3 tbsp. milk 3 slices white bread 3 large egg s 3/8 cup grated Parm-Reggiano salt & black pepper 1 tbsp. fresh Italian herbs* 1 1/2 cups pasta sauce Dice the garlic, chop herbs, cube the bread, and warm the pasta sauce. (If microwaving, cover with a paper towel to avoid splatter.) Cook the garlic in olive oil over medium-low heat until it's translucent but not colored. Using the back of a fork, reduce the meat to a rough paste, and place it in a large bowl. Soften the bread in milk for a few min., then squeeze out most of the liquid and add the bread to the meat, along with the cooked garlic, cheese, herbs, egg, and salt and pepper. Mix thoroughly. Form the seasoned meat into four polpettes (meatballs). Brown polpettes in oil over medium heat, turning, until cooked through, about 15 min. Add the pasta sauce, and simmer to lightly reduce the liquid, turning the polpette again. Add salt & black pepper to taste, plate, and spoon a little sauce over each. *Fresh Italian herbs: You can often find small, pre-packaged containers of Italian herbs such as rosemary, oregano and flatleaf parsley in the produce aisle. Sweet Green Beans (3b) Active Time: 10 min. Total Time: 25 min. 3 bacon slices 3 green onions 3 garlic cloves 1 1/2 lb. green beans 3 tbsp. fresh Italian herbs 3 tbsp. brown sugar 6 med. Roma tomatoes Chop the garlic, mince the herbs, chop the onion, and trim the beans. Chop the tomatoes (reserving the juice). Cook bacon in a skillet over medium heat until crisp. Remove from the pan to drain on paper towels. Reserve the grease in the skillet and add the onions; cook and stir over medium heat until softened. Add garlic and cook for about 30 sec. more. Remove from the heat. In a saucepan, combine the beans, tomatoes (with juice), herbs, and sugar. Crumble in the bacon and add the onion and garlic from the skillet. Warm over medium heat until heated through, 5 to 10 min. Copyright, Page 3

4 Sweet Mustard Pork (4a) Active Time: 30 min. Dinner 4 Sweet Mustard Pork & Mushroom Carpaccio Total Time: 3 hr. 15 min. 2 1/4 lb. pork tenderloin 2 tbsp. garlic powder 1 1/2 cups yellow mustard 3 tbsp. apple cider vinegar 1/2 cup brown sugar salt & black pepper olive oil spray The night before Place thawed pork in pre-sprayed pan or baking dish, sprinkle with garlic, powder and pepper. Mix the mustard, sugar, and vinegar to taste, keeping it thick. Spread the mustard paste on top, sides and ends of roast, wrap the tenderloin in plastic wrap and refrigerate overnight. Preparation Preheat oven to 400 F. Bake the pork for minutes, or until top is very lightly browning. Tent the pork with foil, reduce heat to 350 F, and bake about 2 hours or until internal temp is 165 F. Remove foil for last 15 minutes of baking and remove from oven when top is golden brown. Allow to cool and set minutes. Reserve any leftover shredded meat and the sauce for the next morning. Sauté meat with 1/2 diced onion, add 1 cup of scrambled eggs, and sauce...awesome! Mushroom Carpaccio (4b) Active Time: 10 min. Total Time: 10 min. 12 oz. large white mushrooms 9 oz. baby arugula 1 1/2 lemons olive oil salt & black pepper 9 oz. wedge Parmesan, for shaving Gently clean the mushrooms with a paper towel. Using a mandolin slicer or very sharp knife, slice the mushrooms as thinly as possible and arrange them in a single layer on a large serving platter. Scatter the arugula evenly over the top. Just before serving, squeeze the juice of the lemon over the arugula and very lightly drizzle with some olive oil. Season the salad with salt & black pepper, to taste, and using a vegetable peeler, shave thin strips of Parmesan evenly over the top. Serve immediately. Copyright, Page 4

5 Dinner 5 Cambodian Broiled Chicken Breasts with Simple Curry Rice, & Garlicky Lemon Broccoli Cambodian Broiled Chicken Breasts (5a) Active Time: 15 min. Total Time: 45 min. 24 oz. boneless/skinless chicken breasts 9 garlic cloves 3 tbsp. sugar 1/2 tbsp. salt 1 1/2 tbsp. low-sodium soy sauce 2 tbsp. fish sauce 1 1/2 limes 2 tbsp. olive oil 1 tbsp. sweet paprika Cut the lime into quarters. Peel and crush the garlic. Place the sugar, salt, 1/2 of the oil, and 1/2 of the garlic in a bowl, and, using a fork, mash to a paste. Add soy sauce and fish sauce. Rub chicken well with the paste and refrigerate, covered at least 20 min. 8 hrs. The longer it marinates, the richer the flavor will be. Once marinated, heat half of the oil in a small saucepan over medium heat. Crush the remaining garlic and cook in oil until just beginning to brown, about 1 min. Remove and discard the garlic. Add paprika and the remaining oil and cook until fragrant and the oil turns orange, about 15 sec. Set the glaze aside. Preheat broiler* and set the oven rack about 6 inches from top. Broil the chicken for 10 min. or until browned, then flip. Use tongs to turn chicken. Do not pierce with a fork or juices will escape. Once flipped, cook one min., then start brushing the breasts with the glaze, every min. or so. Broil until an instant read thermometer reads 160 F when inserted into the thickest part of the breast. Remove breasts from oven and tent loosely with foil, and allow to rest 3-5 min. in a warm area. Serve with lime wedges. *Broiler: Preheat the broiler for 9 to 10 min. before putting the meat in. If you try to broil chicken in a broiler that is not preheated, they will dry out before they cook through. This recipe is great on the grill, as well. Grill over a very hot fire, until just starting to char. Simple Curry Rice (5b) Active Time: 5 min. Total Time: 20 min. 1 1/2 cups Basmati rice 2 cups water 3 dashes salt 2 tbsp. curry powder Combine all ingredients in a sauce pan, bring to just boiling, stir, cover and move to a burner set on low. Allow to cook min. Fluff and serve. Garlicky Lemon Broccoli (5c) Active Time: 10 min. Total Time: 10 min. 6 cups broccoli florets 3 lemons, juiced 6 garlic cloves, minced 3 dashes salt 1/2 tbsp. black pepper 3 pinches red pepper flakes Steam broccoli. In a small bowl, whisk all remaining ingredients. When broccoli is cooked, but still firm, toss in a bowl with oil/lemon mixture, and serve. Copyright, Page 5

6 Portobello Burgers (6a) Active Time: 15 min. Dinner 6 Portobello Burgers with Quick Vegetable Sauté Total Time: 25 min. 3 tbsp. brown spicy mustard 3/8 cup balsamic vinegar 2 tbsp. olive oil salt & black pepper 6 portobello mushroom caps 6 slices Gouda cheese 3/8 cup mayonnaise 6 hamburger rolls 1 1/2 red onions 6 leaves romaine lettuce 1 1/2 tomatoes Peel and slice the onion. Slice tomato. For marinade, combine mustard, vinegar, oil, salt and pepper. Whisk well. Place caps into a baking dish and spoon marinade over top. Use a brush to make sure all caps are covered with the marinade. Set aside and let marinate 20 min., up to 2 hr. Remove the portobellos from marinade (do not discard marinade) and broil, or place gill side down on a preheated gas, electric or charcoal grill over medium-high heat. Cook 3 to 4 min. per side. Top each cap with cheese for 2 min. (30 sec. under the broiler) to melt before they are finished cooking. In a medium bowl combine mayonnaise and some of the marinade (start with a tsp, and add to taste). Spread the flavored mayonnaise onto each bun and top with portobellos (For smaller eaters, it might be easier if you cut the cooked mushroom into 1/2 inch thick slices, before assembling the sandwich.) Serve with sliced onion, lettuce and tomato. Quick Vegetable Sauté (6b) Active Time: 15 min. Total Time: 20 min. 1 tbsp. olive oil 3 tbsp. butter 3/4 red bell pepper 3/4 yellow bell pepper 6 med. carrots 1 1/2 med. red onions 6 small zucchini salt & black pepper Julienne* the bell peppers and carrots. Slice the zucchini and red onion. Heat a 12-inch nonstick skillet over high heat and, when hot, add the olive oil. When the oil is hot, add the butter and, when melted and beginning to bubble, add the peppers and carrots and cook, stirring occasionally, until beginning to soften, about 3 min. Add the onion and cook, stirring, until crisp-tender, about 3 min. longer. Add the zucchini and season with salt & black pepper and cook until crisp-tender, 2 to 3 min. longer. Serve immediately. See the post: Julienne & brunoise knife cuts on the hautemealz.com blog! Copyright, Page 6

7 Ground Beef Gyros with Tzatziki Sauce (7a) Dinner 7 Ground Beef Gyros with Tzatziki Sauce Along with the similar Middle Eastern shawarma and Mexican tacos al pastor, gyros (yeer-oh) is derived from the Turkish doner kebab, which was invented in Bursa in the 19th century. Gyros were introduced to the United States via Chicago between 1965 and They have since spread to all parts of the country, but the gyro is still identified as part of Chicago's working class cuisine. Active Time: 30 min. Total Time: 30 min. 1 1/2 lb. lean ground beef 3 tbsp. oregano 3 shallots 6 pita breads 3/4 head Romaine lettuce 1 1/2 lg. Roma tomatoes 3/4 sweet onion, sliced 1/2 tbsp. ea. salt, pepper, cumin, & paprika Tzatziki Sauce 12 oz. Greek yogurt 1 1/2 cucumbers 3/4 med. yellow onion 3 garlic cloves 1 tbsp. sugar Dice shallots, chop tomatoes, mince oregano, shred lettuce, and slice sweet onion into strips. Mince yellow onion. Peel, seed, and chop cucumber. Mince garlic. In a bowl, combine the Tzatziki Sauce ingredients. Cover and refrigerate. In a food processor or large mortar and pestle (preferred), combine diced shallot, salt, pepper, cumin, paprika, and oregano. Mix well into a paste. In a separate bowl, combine the paste with beef, and mix well. Shape into 2 square patties and broil under high heat for 10 to 12 min. or until meat is no longer pink, turning once. Cut patties into thin slices and stuff into warm pitas, and then top with lettuce, tomato, and onion. Serve with Tzatziki Sauce. Copyright, Page 7

8 Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7 Beouf Cassoulet (1a) Brazilian Fish Stew (2a) Produce Lemons, 6 3 lemons... 4b 3 lemons... 5c Limes, 7 1/2 3/8 cup lime juice...2a 1 1/2 limes...5a Cilantro bunches, 1 1/2...2a Fresh Italian herbs*, 5/8 cup 3/8 cup fresh Italian herbs...1a 1 tbsp. fresh Italian herbs...3a 3 tbsp. fresh Italian herbs... 3b Green beans, 1 1/2 lb.... 3b Broccoli florets, 4 cup... 5c Carrots, med., b Celery stalks, 4...1a Cucumbers, 1 1/2...7a Garlic cloves, 10 Baby arugula, 12 oz.... 4b Romaine lettuce heads, 1 1/2 6 Romaine lettuce leaves...6a 3/4 head Romaine lettuce...7a White mushrooms, 2 1/4 lb. 3/4 lb. sliced mushrooms...1a 1 1/2 lb. white mushrooms... 4b Portobello mushroom caps, 6...6a Shallots, 3...7a Green onions, b Red onions, med., 3 1 1/2 red onions...6a 1 1/2 med. red onions... 6b White Onions, sweet, med., 3 3/4 3 med. white onion, sweet...4a 3/4 med. white onion, sweet...7a Yellow onions, med., 5 1/4 1 1/2 med. yellow onion...1a 3 med. yellow onion...2a 3/4 med. yellow onion...7a Red Bell peppers, 3/4... 6b Yellow Bell peppers, 6 3/4 6 yellow bell peppers...2a 3/4 yellow bell pepper... 6b Zucchini squash, sm., b Roma tomatoes, 1 1/2 lb /2 lb. Roma tomatoes...1a 6 Roma tomatoes...2a 6 med. Roma tomatoes... 3b 1 1/2 Roma tomato...6a 1 1/2 lg. Roma tomato...7a Polpette Di Carne (Italian Meatballs) (3a) Sweet Green Beans (3b) Sweet Mustard Pork (4a) Mushroom Carpaccio Salad (4b) Cambodian Broiled Chicken (5a) Curry Rice (5b) Broccoli (5c) Canned Goods Kidney beans, 24 oz....1a Beef broth, low-salt, 24 oz....1a Coconut milk, 24 oz....2a Olive 1/2+ cup Mayonnaise, 3/8 cup...6a Brown spicy mustard, 2 tbsp....6a Yellow mustard, 3/4 cup...4a Pasta sauce, 1 1/2 cups...3a Fish sauce, 2 tbsp....5a Soy sauce, 1 1/2 tbsp....5a Balsamic vinegar, 3/8 cup...6a Apple cider vinegar, 3 tbsp....4a Dry Goods Pita breads, 6...7a White bread slices, 3...3a Hamburger rolls, 6...6a Basmati rice, 1 1/2 cups... 5b Sugar, 1/4 cup 4 tbsp. sugar...5a 1 tbsp. sugar...7a Brown 3/4 cup 3 tbsp. brown sugar... 3b 1/2 cup brown sugar...4a Meat & Seafood Bacon slices, b Ground Beef, 4 1/2 lb. 1 1/2 lb. lean ground beef...1a 1 1/2 lb. lean ground beef...3a 1 1/2 lb. lean ground beef...7a Chicken breasts, 24 oz....5a (boneless & skinless) Country pork ribs, 1 1/2 lb....4a (boneless) Tilapia fillets, 2 1/4 lb....2a Portobello Burgers (6a) Quick Vegetable Sautee (6b) Ground Beef Gyros with Tzatziki Sauce (7a) Refrigerator Butter, 3 tbsp.... 6b Asiago cheese, 3 oz.... 4b Gouda cheese slices, 6...6a Parmigiano-Reggiano, 3/8 cup...3a (grated) Eggs, lg a Milk, 3 tbsp....3a Greek yogurt, 12 oz....7a Frozen Green beans, frozen, 1 1/2 lb....1a Spices Cumin, 3 1/2 tbsp. 3 tbsp. ground cumin...2a 1/2 tbsp. cumin...7a Oregano, 3 tbsp...7a Curry powder, 2 tbsp.... 5b Garlic powder, 1 1/2 tbsp....4a 1/4+ cup 3 tbsp. paprika...2a 1 tbsp. sweet paprika...5a 1/2 tbsp. paprika...7a Black pepper Red pepper flakes, 3 pinches... 5c Salt Miscellaneous Copyright, Page 8