Make It Tonight. monday Pasta with Roasted Cauliflower, Arugula & Prosciutto. tuesday Seared Tilapia with Spicy Orange Salsa

Transcription

1 Make It Tonight Easy Dinner Download MENU for the Week of MARCH 23 monday Pasta with Roasted Cauliflower, Arugula & Prosciutto tuesday Seared Tilapia with Spicy Orange Salsa wednesday Roast Chicken Breasts with Rosemary-Lemon Brown Butter thursday Burgers with Sun-Dried- Tomato Mayo and Arugula friday Indian Vegetable Curry

2 Monday : Pasta with Roasted Cauliflower, Arugula & Prosciutto Tuesday : Seared Tilapia with Spicy Orange Salsa Wednesday : Roast Chicken Breasts with Rosemary-Lemon Brown Butter Thursday : Burgers with Sun-Dried-Tomato Mayo and Arugula Friday : Indian Vegetable Curry SHOPPING LIST FRESH PRODUCE 4 medium navel oranges (about 2 lb.) 3 medium lemons 2 medium limes 1 medium head cauliflower 7 oz. baby arugula (7 lightly packed cups) 3 oz. baby spinach 1 pint grape tomatoes 2 medium plum tomatoes 1 medium carrot 1 medium yellow onion 1 small red onion 1 fresh serrano or jalapeño chile 1 2-inch piece fresh ginger 1 bunch fresh cilantro 1 small bunch fresh sage 1 small bunch fresh rosemary 1 bulb garlic MEAT AND DAIRY ITEMS 4 bone-in skin-on split chicken breasts (about 1¾ lb.) 4 5-oz. tilapia fillets 1¼ lb. ground beef, preferably 80% lean 6 thin slices prosciutto (about 4 oz.) 2 oz. (4 Tbs.) unsalted butter 1 oz. Parmigiano-Reggiano (for ¾ cup grated) OTHER GROCERIES 12 oz. dried orecchiette 4 hamburger buns, preferably brioche 1 15-oz. can chickpeas 1 cup unsweetened coconut milk 2 Tbs. minced oil-packed sun-dried tomatoes 2 tsp. hot curry powder, such as Madras PANTRY STAPLES ½ cup mayonnaise 5 Tbs. olive oil 1 Tbs. vegetable oil 1 Tbs. Worcestershire sauce 1 tsp. ground cumin ¼ tsp. granulated sugar Black peppercorns Side-dish ingredients are not included in the shopping list.

3 monday Pasta with Roasted Cauliflower, Arugula & Prosciutto Active time: 15 minutes Total time: 30 minutes Load your plate with color and layers of flavor. Bits of salty prosciutto mix perfectly with roasted cauliflower, sweet grape tomatoes, and peppery arugula in this one-dish meal. Pasta night just got a little more interesting. One-half medium head cauliflower, cored and cut into ¾-inch florets (3½ cups) 1 pint grape tomatoes 3 Tbs. extra-virgin olive oil Freshly ground black pepper 9 large fresh sage leaves 4 large cloves garlic, peeled 6 thin slices prosciutto (about 4 oz.) 12 oz. dried orecchiette 5 oz. baby arugula (5 lightly packed cups) ¾ cup grated Parmigiano-Reggiano 2 Tbs. toasted sesame seeds 1 tsp. lemon juice Position a rack in the lower third of the oven and heat the oven to 425 F. Bring a large pot of wellsalted water to a boil. Toss the cauliflower, tomatoes, oil, ¾ tsp. salt, and ½ tsp. pepper on a rimmed baking sheet; spread in a single layer. Roast, stirring once or twice, until the cauliflower begins to turn golden and tender, about 15 minutes. Meanwhile, pulse the sage and garlic in a food processor until minced. Add the prosciutto and pulse until coarsely chopped. Once the cauliflower is golden, toss the herb mixture into the vegetables and continue to roast until fragrant and the cauliflower is golden brown, 5 to 7 minutes. Boil the orecchiette until al dente, 9 to 10 minutes. Reserve 1 cup pasta-cooking water. Drain the pasta and return it to the pot. Stir in the roasted cauliflower mixture, arugula, cheese, and enough pasta water to moisten. Season to taste with salt and pepper. by Pamela Anderson from Fine Cooking #96 Calories 530; Calories from Fat 150; Protein 23g; Carbohydrates 73g; Fat 16g; Saturated Fat 3.5g; Monounsaturated Fat 8g; Polyunsaturated Fat 2g; Sodium 1100mg; Cholesterol 20mg; Fiber 7g Pasta water saves the day Using a bit of the starchy pasta cooking water to help moisten a pasta dish is a classic Italian technique. But if you ve ever forgotten to save some water, this tip will save you: Always set your colander in your serving bowl before draining the pasta. Not only will it catch enough water, but it will heat the bowl, which will keep your pasta hot and delicious.

4 tuesday Seared Tilapia with Spicy Orange Salsa Active Total time: 30 minutes This zippy salsa is delicious with just about any type of fish or shellfish, but here it s paired with quickcooking tilapia. If you don t want too much spicy heat, don t use the entire chile. 4 medium navel oranges (about 2 lb.) ½ cup small-diced red onion ½ cup coarsely chopped fresh cilantro 2 Tbs. fresh lime juice 1 tsp. ground cumin 1 fresh serrano or jalapeño chile, minced (seeds included) 4 5-oz. tilapia fillets Freshly ground black pepper 2 Tbs. mild olive oil Working over a medium bowl, cut the peel off the oranges and cut the flesh into segments (see tip above right). Squeeze the membranes over the bowl to collect any remaining juice. Cut the segments crosswise into 4 pieces and return to the bowl. How to Cut Orange Segments Using a sharp paring knife, cut off the ends of the oranges to expose a circle of flesh. Stand each orange on an end and pare off the rest of the peel, including all the white pith, in strips, following the curve of the orange. Working over a bowl, carefully cut on both sides of each orange segment to free it from the membranes. Add the onion, cilantro, lime juice, cumin, and 1 tsp. salt and gently stir to combine. Add enough of the chile to suit your taste and stir. Let stand at room temperature for at least 10 minutes to meld the flavors. Pat the fish dry and season with salt and pepper. Heat the oil in a 10-inch nonstick skillet over medium-high heat until shimmering hot. Cook 2 of the fillets, flipping once, until browned and just cooked through, 1½ to 2 minutes per side. Transfer to dinner plates. Repeat with the remaining fillets. Using a slotted spoon to drain excess juice, top the fish with the salsa and serve. by Shelley Wiseman from Fine Cooking #121 Calories 290; Calories from Fat 80; Protein 30g; Carbohydrates 22g; Fat 10g; Saturated Fat 2g; Monounsaturated Fat 6g; Polyunsaturated Fat 1.5g; Sodium 360mg; Cholesterol 70mg; Fiber 4g ON THE SIDE: SPINACH ORZO PILAF You ll need only 3 oz. of baby spinach for Friday's curry; if you ve bought a whole box, make a simple orzo pilaf and toss a few handfuls of stemmed baby spinach into the hot cooked orzo. Stir to wilt the spinach before serving.

5 wednesday Roast Chicken Breasts with Rosemary-Lemon Brown Butter Active time: 10 minutes Total time: 30 minutes Utterly simple to prepare, this dish is sure to become a family favorite. The nutty, lemony sauce is impossible to resist. 4 bone-in skin-on split chicken breasts (about 1¾ lb.) and pepper 1 Tbs. vegetable oil 2 oz. (4 Tbs.) unsalted butter 1 Tbs. chopped fresh rosemary 1½ tsp. fresh lemon juice Lemon wedges, for serving Position a rack in the center of the oven and heat the oven to 400 F. Pat the chicken dry and generously season with salt and pepper. Heat the oil in a 12-inch ovenproof skillet over medium-high heat until shimmering hot. Add the chicken skin side down and cook until golden brown, about 3 minutes. Turn the chicken over, transfer the pan to the oven, and roast until the chicken is cooked through (165 F), about 20 minutes. Transfer to a platter. Pour off any fat from the skillet, add the butter, and melt over medium heat. Add the rosemary and cook, stirring, until the butter turns brown and gives off a nutty aroma, 2 to 3 minutes. Immediately remove the pan from the heat, stir in the lemon juice, and season to taste with salt and pepper. Pour the sauce over the chicken and serve with the lemon wedges. by Arlene Jacobs from Fine Cooking #127 Calories 360; Calories from Fat 210; Protein 35g; Carbohydrates 1g; Fat 24g; Saturated Fat 10g; Monounsaturated Fat 8g; Polyunsaturated Fat 4g; Sodium 360mg; Cholesterol 130mg; Fiber 0g ON THE SIDE: NOODLES AND GREEN BEANS Serve with egg noodles and steamed or roasted green beans, both of which are delicious vehicles for the extra brown-butter sauce.

6 thursday Burgers with Sun-Dried- Tomato Mayo and Arugula Active total time: 22 minutes Broiling these burgers on a heated grill pan or skillet is a great way to mimic the smoky, charred flavor of the grill in the winter. ½ cup mayonnaise 2 Tbs. minced oil-packed sun-dried tomatoes 2 tsp. fresh lemon juice 1 small clove garlic, minced ¼ tsp. granulated sugar Freshly ground black pepper 1 Tbs. Worcestershire sauce 1¼ lb. ground beef, preferably 80% lean 4 hamburger buns, preferably brioche 2 oz. arugula (2 lightly packed cups) Position a rack about 4 inches from the broiler and heat the broiler on high. Heat a broiler-safe cast-iron grill pan or skillet on the stovetop over medium-high heat until searingly hot (at least 5 and up to 15 minutes). In a small bowl, combine the mayonnaise, sundried tomatoes, lemon juice, garlic, sugar, and a grind of pepper. Put the Worcestershire sauce in a large bowl. Gently break up the meat and add to the bowl. Season with 1 tsp. salt and ½ tsp. pepper and combine gently with your hands, taking care not to overmix. Form into 4 equal ¾-inch-thick patties. Using your thumb, make a depression in the center of each patty on both sides to keep them from bulging. Put the patties in the hot pan and transfer to the broiler. Broil until the top looks cooked but not browned, and the bottom has grill marks if using a grill pan, or is browned if using a skillet, about 2 minutes; flip the patties (rearranging if your broiler heat isn t even) and cook to your desired doneness, 1 to 2 minutes for medium rare (130 F). While the burgers are cooking, split the buns if necessary and arrange them cut side up on a Shape a better burger Burgers tend to bulge in the center as they cook because their edges contract from the heat, leaving the center nowhere to go but up. To prevent this, make a flat patty, then make an indentation so the top is concave. This way, when the center bulges, it will end up about as thick as the edges. baking sheet. Transfer the cooked burgers to a plate. Broil the buns until lightly toasted, about 30 seconds. Spread both halves of the buns with the mayonnaise. Put the burgers on the bottom halves and top with the arugula and bun tops. Serve. by Laraine Perri from Fine Cooking #121 Calories 580; Calories from Fat 360; Protein 29g; Carbohydrates 25g; Fat 40g; Saturated Fat 10g; Monounsaturated Fat 13g; Polyunsaturated Fat 13g; Sodium 770g; Cholesterol 95g; Fiber 1g ON THE SIDE: ROSEMARY-ROASTED POTATOES Cut baby potatoes into 1-inch pieces (leaving the skins on), and toss with extra-virgin olive oil, chopped fresh rosemary, kosher salt, and a few grinds of black pepper. Roast on a parchmentlined rimmed baking sheet at 475 F until browned on the bottom, 10 to 15 minutes. Flip the potatoes and cook for another 5 minutes, or until tender.

7 friday Indian Vegetable Curry Active time: 15 minutes to 5 Curry-scented coconut milk simmers down to a thick and flavorful sauce for carrots, cauliflower, spinach, and chickpeas in this fragrant one-pan dish. 1 cup unsweetened coconut milk 12 oz. cauliflower florets, cut into bite-size pieces (about 3 cups) 1 large carrot, sliced ¼ inch thick on the diagonal 1 medium yellow onion, halved and thinly sliced lengthwise 1 Tbs. minced fresh ginger 2 tsp. minced garlic 2 tsp. hot curry powder, such as Madras 3 oz. baby spinach (about 3 lightly packed cups) 1 15-oz. can chickpeas, drained and rinsed 2 medium plum tomatoes, cut into ½-inch dice 3 Tbs. chopped fresh cilantro How to dice plum tomatoes Plum tomatoes tend to have big seed chambers and less inner flesh than round tomatoes, so the most efficient technique for dicing them is a bit different: First, cut a thin slice from the bottom to create a flat surface on which to stand the tomato. Cut wide strips from the top, curving down to the bottom, to separate the flesh from the inner seed core. Cut all the flesh away in this manner, leaving the seedy core of the tomato; discard the core. Cut each strip of flesh lengthwise as wide as you want your dice to be, and then cut these strips crosswise into dice. In a 12-inch skillet set over medium-low heat, stir together the coconut milk, cauliflower, carrot, onion, ginger, garlic, curry powder, and 1 tsp. salt. Raise the heat to high and bring to a boil; reduce to a simmer, cover, and cook, stirring often, until the cauliflower is tender when pierced with a knife, about 10 minutes. (If the pan looks dry, stir in water ¼ cup at a time.) Stir in the spinach, chickpeas, and tomatoes and continue to cook until the chickpeas are heated through and the spinach is wilted, about 5 minutes. Stir in the cilantro, season to taste with salt, and serve. by Robin Asbell from Fine Cooking #122 Calories 280; Calories from Fat 110; Protein 11g; Carbohydrates 35g; Fat 12g; Saturated Fat 9g; Monounsaturated Fat 1g; Polyunsaturated Fat 1.5g; Sodium 450mg; Cholesterol 90mg; Fiber 11g ON THE SIDE: SAFFRON CILANTRO RICE Cook long-grain or basmati rice according to the package directions, crushing some saffron threads and adding to the cooking water. Toss chopped fresh cilantro with the cooked rice.