Dinner 1 Beef Tacos with Cucumber-Papaya Salad Beef Tacos (1a)

Transcription

1 Dinner 1 Beef Tacos with Cucumber-Papaya Salad Beef Tacos (1a) Active Time: 20 min. 1/2 lb. ground beef 1/3 med. yellow onion 1/4 cup beef broth**, low-sodium 2 oz. Queso Fresco*** 1 Roma tomato Total Time: 20 min. 1/4 packet taco seasoning* 3/4 tbsp. vegetable oil 1 garlic clove 4 (6-inch) corn tortillas 1/3 sm. iceberg lettuce head 1/3 lg. cilantro bunch Skin and chop the onion. Skin and mince the garlic. Shred the lettuce. Chop the tomato and cilantro. Heat the oil in a large skillet over medium heat. When the oil shimmers, add the onion and cook or until softened and lightly browned around the edges, 3-4 minutes. Add the ground beef, (to taste), and the garlic. Cook the meat, stirring to break it up, until browned, 3-4 minutes. Add the taco seasoning and broth. Bring to a simmer and cook, uncovered, for 2-3 minutes, or until the sauce is thickened. Char tortillas over gas flame or under broiler until blackened in spots, 15 to 20 seconds per side. Assemble each taco with meat mixture, cheese, and lettuce, tomato, and cilantro, if desired. Serve immediately. *Taco Seasoning: Feelin' spicy? Check out our post, "Homemade Taco Seasoning" on the hautemealz.com blog! **Beef Broth: we highly recommend Better Than Bouillon s low-sodium Beef Base. Follow the instructions on the jar to make the required amount. ***Queso Fresco: use a Mexi blend or quality cheddar as a substitute. Cucumber-Papaya Salad with Tequila Vinaigrette (1b) 1/4 lime 3 tbsp. olive oil 1/2 sm. papaya 3 oz. mixed salad greens Total Time: 10 min. 1 tbsp. tequila (opt.) 1/2 med. cucumber 1/2 Hass avocado Zest & juice the lime. Peel & seed the papaya and then cut into 1/2" dice. Cut the cucumber in half lengthwise and then cut into 1/4" slices. Remove the pit and skin from the avocado and cut the flesh into 1/2 dice. : In a large bowl, whisk the lime juice with the tequila. Whisk in the olive oil and season with. Add the papaya, cucumber, and greens and toss well. Add the avocado & lime zest and toss gently. Season with salt & black pepper and serve immediately. Page 1

2 Dinner 2 Zucchini Fettuccine with Beet & Feta Salad Zucchini Fettuccine (2a) Active Time: 15 min. 1/4 lb. whole-wheat fettuccini 1 1/2 tbsp. olive oil 1/2 cup low-sodium vegetable broth* 5+ sprigs of basil leaves 1/4 tsp. red pepper flakes Total Time: 40 min. 1 lb. med. green zucchini 2 garlic cloves 1+ oz. Parmesan cheese 3+ sprigs flat-leaf parsley leaves Get a large pot of salted water to a boil. Skin & chop the garlic. Thinly slice the basil. Chop the parsley. Ribbon the zucchini by cutting off & discarding ends and then with a mandolin or very sharp knife cut 1/8 ribbons, lengthwise. Cut the ribbons in half and reserve for later. Cook the fettuccine until "al dente" (1-2 min. less than the package instructions) then drain and remove from pot. In the pasta pot, heat the olive oil over low-medium heat. Add garlic and cook until soft and translucent but not browned, about 1 minute. Add zucchini ribbons and 1/2 of the broth, raise heat to medium-high and cook until zucchini is slightly firm but just cooked, about 3 minutes. Return pasta to the pot and add remaining broth; cook until liquid has mostly absorbed into the pasta, 2-3 minutes. Add 1/2 of the Parmesan, 1/2 of the parsley & basil, the red pepper flakes, black pepper and toss to combine. Season with salt, to taste. Serve garnished with additional parsley, basil and the remaining cheese. *Vegetable broth: we highly recommend Better Than Bouillon s Vegetable Base. Follow the instructions on the jar to make the required amount. Beet & Feta Salad (2b) 4 sm. canned whole beets 1 tsp. olive oil 1 oz. feta cheese, crumbled Total Time: 10 min. 1/4 lemon 3 oz. mixed baby greens Drain the beets & quarter them. Juice the lemon. Divide the beets among individual plates. Whisk together the lemon juice and salt in a small bowl, then add the olive oil in a slow stream, whisking until combined well. Drizzle a small amount of dressing on top of the beets. Sprinkle the feta cheese and black pepper over the beets. Just before serving, toss greens with the remaining dressing and mound alongside beets. Page 2

3 Dinner 3 Salmon-Lentil Salad Salmon-Lentil Salad (3a) Active Time: 15 min. 1 4 lb. lentils 1/2 med. yellow onions 2 celery stalks 3 4 cup low-sodium chicken broth* 2 (6 oz.) salmon fillets, skin removed 3 oz. mixed salad greens Total Time: 45 min. 2+ tbsp. olive oil 3 sprigs thyme leaves 1 garlic clove 1 med. carrot 1 tbsp. tomato paste 1 tbsp. red wine vinegar Preheat oven to 450 F. Skin & chop onion. Skin & mince garlic. Chop celery & carrot. Place the lentils in a heat-proof bowl and cover with boiling water. Set aside for 15 minutes, then drain. Meanwhile, heat the oil in a sauté pan, add the onions, thyme, (to taste) and cook over medium heat for 10 minutes, until the onions are translucent. Add the garlic and cook for 2 more minutes. Add the drained lentils, celery, carrot, broth, and tomato paste. Cover and simmer over low heat for 20 minutes, until the lentils are tender. Add the vinegar and season with, to taste. For the salmon: heat a dry oven-proof sauté pan over high heat for 4 minutes. Meanwhile, rub both sides of the salmon with olive oil and season the tops very liberally with. When the pan is very hot, place the salmon seasoning-sides down in the pan and cook over medium heat without moving them for 2 minutes, until very browned. Turn the fillets and place the pan in the oven for 5 to 7 minutes, until the salmon is cooked rare. Divide the greens between plates, place a salmon fillet on top and then spoon a mound of lentils. Serve hot. *Chicken broth: we highly recommend Better Than Bouillon s low-sodium Chicken Base. Follow the instructions on the jar to make the required amount. Page 3

4 Dinner 4 Chopped Steak & Mushroom Sauce with Green Salad Chopped Steak & Mushroom Sauce (4a) Total Time: 25 min. 1/2 lb. ground beef* 1 small onion 2 garlic cloves 1 tsp. ea. 1 tbsp. vegetable oil 1/2 tbsp. butter 1/8 cup brandy 1 cup beef broth 3 oz. cremini mushrooms 2 sprigs thyme 1 sprig rosemary leaves 1 pinch ground nutmeg : Preheat the oven to 400 F. Bring the butter to room temperature. Skin and mince the onion. Skin and mince the garlic. Wipe (gently) the mushrooms clean with paper towel and quarter them. Mince the thyme and rosemary leaves, discarding the stems. : In a bowl, blend the ground beef, onions, garlic, salt & black pepper and mix well. Portion the meat into equal sized patties, 2 per serving, not more than 1/4-inch tall. Heat a large saucepan with the oil over medium-high heat. Add the seasoned patties, cooking on each side until browned, 3 to 4 minutes. After browning both sides, finish in the oven for 4 to 5 minutes for medium-well. Remove from the oven. Place the patties on a plate to rest. Then, return the pan to medium-high heat for 2 minutes. After the pan is hot again, de glaze the pan with the brandy and allow the liquor to cook off. Then add the broth, mushrooms, herbs and nutmeg and cook for 3 to 4 minutes, allowing the sauce to reduce by 1/2. After reducing the sauce, remove the pan from the heat and whisk in the butter to finish the sauce. Serve with the patties. Ground beef*: A ratio of 80/20 meat to fat will give you great flavor. Use a ratio of 90/10 or greater to reduce fat calories. For the highest quality ground meat, see our video post, Making the perfect hamburger patty on the hautemealz.com blog! *Beef broth: we highly recommend Better Than Bouillon s low-sodium Beef Base. Follow the instructions on the jar to make the required amount. Green Salad with Oil & Vinegar (4b) Total Time: 10 min. 1 tsp. red wine vinegar 1/4 tsp. Dijon mustard 1/2 garlic clove 2 tbsp. olive oil 3 1/2 oz. mixed salad greens : Skin and mince garlic. Rinse, pat dry and tear greens into bite-sized pieces. : Place the vinegar,, to taste, mustard and garlic in a large bowl and whisk together until blended. Slowly add the olive oil, whisking constantly, until the dressing is emulsified. Add the greens and toss well until they are coated with the dressing. Season the salad with to taste and serve Page 4

5 Dinner 5 Brie & Pear Panini with Fresh Tomato Soup Brie & Pear Panini (5a) This meal is a great way to enjoy cheese and fruit in a light and healthy sandwich. You ll want to get the soup started first and make the sandwiches while it finishes. Active Time: 5 min. 2 ciabatta rolls 2 oz. brie cheese 1 pear 1 1/2 oz. arugula Total Time: 10 min. 1 tsp. olive oil 2 tsp. honey Preheat the panini machine or 2 large skillets over medium heat. Slice the brie. Cut the pear in half, remove the core* and then cut across each half making thin slices. Cut the ciabatta rolls horizontally to make sandwiches, brush the outsides with oil. Divide the cheese slices among sandwich-bottoms. Cover the cheese with slices of pear, drizzle with honey, and sprinkle with. Top with arugula. Top with remaining bread, and place the completed sandwich into the panini machine (or doubled skillets) for 1-2 minutes, then lower the temperature to low for 3-4 minutes to finish melting the cheese. Cut the sandwiches in half and serve immediately. *Core [the pear]: A spoon or melon baller works great! Starting just outside the core, push the tip, core deep and then just dig, in a circular motion around the core. Finally, remove the core-strands that lead to the stem. Fresh Tomato Soup (5b) 5 Roma tomatoes 1 1/2 tsp. sugar 5 basil leaves Total Time: 30 min. 1 cup low sodium chicken broth : Skin tomatoes (see video) - Get a large pot of water to boil. Cut a small X on the bottom of each tomato and add them to the boiling water. Create an ice bath by adding ice and water to a large bowl. After 3 minutes, using a slotted spoon, move the tomatoes from the boiling water to the ice bath to stop them cooking. Once the tomatoes have cooled, lift them from the water and peel off the skin. Chop the tomatoes. Chiffonade (long, thin ribbons) stack the basil leaves and roll into a long, tight cylinder. Cut across the cylinder to create long, thin ribbons. : Put the peeled, chopped tomatoes, sugar, (to taste) into a saucepan with the broth. Heat to a simmer, and then reduce heat to medium-low. Let simmer for minutes or until tomatoes are cooked, soft, and the flavors have blended. Add chopped basil and add more salt and pepper if needed for balance. Puree until smooth (optional but recommended). Page 5

6 Cheese Burger Pie (6a) Active Time: 15 min. Dinner 6 Cheese Burger Pie with Zucchini Chips Total Time: 25 min. 1/2 lb. ground beef 1/2 sm. sweet onions, fine dice 1/2 tbsp. steak seasoning sauce 2 slices American cheese 1/2 sheet frozen puff pastry dough 1 egg yolk 1 tsp. water Bring frozen puff pastry dough to room temperature, about 20 minutes. Preheat the oven to 450 F and preheat the grill. Skin and cut the onion into fine dice. Mix the ground beef, onion, and seasoning sauce together using your hands. Divide the meat mixture and form into equal sized patties. Grill or pan-fry the hamburgers to medium-well. Remove from the heat and top each burger with a slice of cheese Roll to flatten the puff pastry sheet slightly. Cut it into even rectangles, one for each patty. Cover each burger with a piece of puff pastry and wrap it around the bottom, pinching all of the edges to seal. Place on an un-greased baking sheet, pinched side down. Whisk together the egg yolk and water to make an egg wash. Brush each wrapped pastry with the egg wash. Bake until the puff pastry is nice and brown, minutes. Zucchini Chips (6b) Active Time: 20 min. Total Time: 50 min. cooking spray 1 med. zucchini 1/2 tbsp. olive oil 1 oz. Parmesan cheese, grated 1/2 tsp. garlic powder 1/4 cup plain dry bread crumbs Preheat the oven to 450 F. Coat a baking sheet with cooking spray. Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, garlic powder, bread crumbs, (to taste). Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet. Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately. Page 6

7 Dinner 7 Cashew Chicken Lo Mein with Hot & Sour Soup Cashew Chicken Lo Mein (7a) Active Time: 30 min. 2 oz. raw cashews 1/2 lb. boneless, skinless chicken breast 1 tbsp. vegetable oil 1 1/2 tbsp. hoisin sauce 4 green onions Total Time: 30 min. 1/4 lb. Chinese lo mein noodles 1/2 tbsp. cornstarch 3 garlic cloves 1 tbsp. rice vinegar 1 1/2 tbsp. water 1 1/2 oz. arugula : Get a large pot of water boiling. Cut chicken into 1-inch cubes. Skin & mince the garlic. Cut the green onions into 1 pieces, separating the green & white pieces. Cook the nuts in a dry skillet over medium-high heat, stirring occasionally until toasted, set aside. : Drop noodles into the boiling water and cook 3 1/2 to 5 minutes until tender. Do not overcook. Drain and rinse well under cold water. Set aside. In a medium bowl, toss chicken with cornstarch until coated; season with. In a large nonstick skillet, heat 1/2 of the oil over medium-high heat. Cook half the chicken, tossing often, until browned, about 3 minutes. Transfer to a plate. Add remaining oil and chicken to skillet along with the garlic and white parts of onion. Cook about 3 minutes, tossing often, until chicken is browned. Return first batch of chicken to pan. Add vinegar; cook until evaporated, about 30 seconds. Add hoisin sauce and water; cook, tossing, chicken for 1 minute. Add the arugula and cook till just wilted, about 1 minute more. Remove from heat. Stir in noodles, green part of onion and cashews. Hot & Sour Soup (7b) 1 1/2 cups low-sodium chicken broth 1/2 tbsp. low-sodium soy sauce 2 tbsp. rice vinegar 1 tbsp. cornstarch 1/2 inch ginger root 2 green onions Total Time: 20 min. 2 cups water 1/8 tsp. red pepper flakes 4 oz. shiitake mushrooms 1 small egg 1/4 package (7 oz.) firm tofu : Thinly slice mushrooms. Cut tofu into 1/4-inch cubes, and drain. Skin & grate ginger. Thinly slice green onions. In a small bowl, beat the egg lightly. : In a large pot, combine broth, water, soy sauce, and red pepper flakes. Bring to a boil over medium heat. Add mushrooms; reduce heat, and simmer until tender, about 10 minutes. In a small bowl, whisk together 1/2 the vinegar and the cornstarch. Add to pot and stir until soup is thickened, about 1 minute. Add egg through a slotted spoon, and stir to form ribbons. Stir in tofu. Remove from heat; let stand, covered, 1 minute. Put ginger in a small sieve, and squeeze to release juice into soup (discard solids). Taste; add remaining vinegar, if desired. Serve sprinkled with green onions. Page 7

8 Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7 Beef Tacos (1a) Cucumber- Papaya Salad (1b) Zucchini Fettuccine (2a) Beet & Feta Salad (2b) Produce Lemons, 1/4... 2b Limes, 1/4... 1b Papaya, sm., 1/2... 1b Pears, 1...5a Basil sprigs, sprigs of basil leaves...2a 5 basil leaves... 5b Flat-leaf parsley sprigs, a Cilantro bunches, lg., 1/3...1a Rosemary leaves, 1 sprig...4a Thyme sprigs, 5 3 sprigs thyme leaves...3a 2 sprigs thyme...4a Ginger root, 1/2 inch... 7b Hass avocados, 1/2... 1b Carrots, med., 1...3a Celery stalks, 2...3a Cucumbers, med., 1/2... 1b Garlic cloves, 9 1/2 Arugula, 3 oz. 1 1/2 oz. arugula...5a 1 1/2 oz. arugula...7a Iceberg lettuce heads, sm., 1/3...1a Mixed Salad greens, 12 1/2 oz. 3 oz. mixed salad greens... 1b 3 oz. mixed baby greens... 2b 3 oz. mixed salad greens...3a 3 1/2 oz. mixed salad greens... 4b Cremini mushrooms, 3 oz....4a Shiitake mushrooms, 4 oz.... 7b Green onions, 6 4 green onions...7a 2 green onions... 7b Sweet onion, sm., 1/2 sm....6a Yellow onions, med., 1 1/3 1/3 med. yellow onion...1a 1/2 med. yellow onion...3a 1/2 med. yellow onion...4a Zucchini squash, med., 1 1/2 lb. 1 lb. med. green zucchini...2a 1 med. zucchini... 6b Roma tomatoes, 6 1 Roma tomato...1a 5 Roma tomatoes... 5b Salmon-Lentil Salad (3a) Chopped Steak & Mushroom Sauce (4a) Green Salad (4b) Brie & Pear Panini (5a) Fresh Tomato Soup (5b) Canned Goods Whole beets, sm., whole, b Beef Broth*, 1 1/4 cups (low-sodium) 1/4 cup beef broth*...1a 1 cup beef broth*...4a Chicken broth, 2 1/4 cups (low-sodium) 3/4 cup chicken broth*...3a 1 1/2 cups chicken broth*... 7b Vegetable broth*, 1 1/2 cups (low-sodium) 1/2 cup vegetable broth*...2a 1 cup vegetable broth*... 5b Honey, 2 tsp....5a Dijon mustard, 1/4 tsp.... 4b Olive oil, 1/2 cup + 1 2/3 tbsp. Vegetable oil, 2 3/4 tbsp. Cooking spray... 6b Tomato paste, 1 tbsp...3a Hoisin sauce, 1 1/2 tbsp....7a Soy sauce, low-sodium, 1/2 tbsp. 7b Steak Seasoning sauce, 1/2 tbsp...6a Red Wine vinegar, 1 1/3 tbsp. 1 tbsp. red wine vinegar...3a 1 tsp. red wine vinegar... 4b Rice vinegar, 3 tbsp. 1 tbsp. rice vinegar...7a 2 tbsp. rice vinegar... 7b Cheese Burger Pie (6a) Zucchini Chips (6b) Hot & Sour Soup (7a) Cashew Chicken Lo Mein (7b) Meat & Seafood Ground Beef, 1 1/2 lb. 1/2 lb. ground beef...1a 1/2 lb. ground beef*...1a 1/2 lb. ground beef...4a Chicken breast, 1/2 lb....7a (boneless & skinless) Salmon fillets (6 oz. ea.), 2...3a (skin removed) Refrigerator Butter, 1/2 tbsp....4a American cheese slices, 2...6a Brie cheese, 2 oz....5a Feta cheese, crumbled, 1 oz.... 2b Parmesan cheese, grated, 2+ oz. 1 + oz. Parmesan cheese...2a 1 oz. Parmesan cheese... 6b 2 oz. Queso Fresco**...1a Eggs, 2 1 egg yolk...6a 1 small egg... 7b Tofu (7 oz.), firm, pkgs., 1/4... 7b Freezer Puff Pastry dough sheets, 1/2...6a Spices Black pepper Dry Goods Garlic powder, 1/2 tsp.... 6b Lentils, 1/4 lb....3a Ground nutmeg, 1 pinch...4a Bread crumbs, plain, 1/4 cup... 6b Red pepper flakes, 3/8 tsp. Ciabatta rolls, 2...5a 1/4 tsp. red pepper flakes...2a Cornstarch, 1 1/2 tbsp. 1/8 tsp. red pepper flakes... 7b 1/2 tbsp. cornstarch...7a Salt 1 tbsp. cornstarch... 7b Taco seasoning* pkgs., 1/4...6a Sugar, 1 1/2 tsp.... 5b Cashews, raw, 2 oz....7a Fettuccine, whole-wheat, 1/4 lb...2a Lo Mein noodles, 1/4 lb....7a Miscellaneous Tortillas (6"), corn, 4...1a Brandy, 1/8 cup...4a Tequila, 1 tbsp... 1b Page 8