Dinner 1 Beouf Cassoulet

Transcription

1 Beouf Cassoulet (1a) 4 servings Active Time: 20 min Total Time: 40 min 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. 1 lb. lean ground beef 1 cup water 2 garlic cloves 1 lb. frozen green beans 4 celery stalks 1 med. yellow onion 16 oz. kidney beans 16 oz. low salt beef broth 1 lb. Roma tomatoes 4 tbsp. fresh Italian herbs 1/2 lb. mushrooms salt and 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. Prepare the dish: 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 minutes. Cover and cook another 10 minutes. 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. Also, if you want a little beefier flavor, I highly recommend a product called Better than Bullion (near the bullion in the grocery store). Add a teaspoon or so, right at the end, to boost the flavor. Copyright, Page 1

2 Brazilian Fish Stew (2a) 4 servings Active Time: 15 Min Total Time: 55 min Dinner 2 Brazilian Fish Stew 4 tbsp. lime juice 2 tbsp. ground cumin 2 tbsp. smoked paprika 2 tsp. minced garlic 2 tsp. salt 2 tsp. ground black pepper 4 tsp. olive oil 16 oz. lite coconut milk 2 med. yellow onions 4 yellow bell peppers 4 Roma tomatoes 1 bunch cilantro 1 ½ lb. tilapia fillets Juice the lime, chop onion, dice tomatoes, and mince the garlic. Slice the bell 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 minutes, 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 minutes. 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 minutes, stirring occasionally. Stir in the cilantro and continue cooking until the tilapia is completely cooked through, another 5 to 10 minutes. 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 of rooster (sriracha) sauce in each bowl is a very nice addition! Copyright, Page 2

3 Polpette Di Carne (Meatballs) (3a) 4 servings Active Time: 45 min Total Time: 45 min 2 garlic cloves, diced 2 tsp. olive oil 1 lb. lean ground beef 2 tbsp. milk 2 slice white bread, cubed 2 large eggs 4 tbsp. grated Parm-Reggiano salt & black pepper 2 tsp. fresh Italian herbs* 1 cup of pasta sauce Dinner 3 Italian Meatballs & Sweet Green Beans Dice the garlic, chop herbs, cube the bread, warm the pasta sauce. (If microwaving, cover sauce 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 minutes, 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 eight polpettes (meatballs). Brown polpettes in oil over medium heat, turning, until cooked through, about 15 minutes. Add the pasta sauce, and simmer to lightly reduce the liquid, turning the polpette again. Add salt and 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 Italian Green Beans (3b) 4 servings Active Time: 10 Min Total Time: 25 Min 2 bacon slices 2 green onions, chopped 2 garlic cloves, chopped 1 lb. green beans 2 tbsp. fresh Italian herbs 2 tbsp. brown sugar 12 oz. Italian-style diced tomatoes Chop the garlic, mince the herbs, chop the green onions, and trim the green beans. 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 seconds more. Remove from the heat. In a saucepan, combine the green beans, tomatoes, herbs, and brown sugar. Crumble in the bacon and add the onion and garlic from the skillet. Warm over medium heat until heated through, 5 to 10 minutes. Copyright, Page 3

4 Dinner 4 Sweet Mustard Pork with Mushroom Carpaccio Salad Sweet Mustard Pork (4a) 4 servings Active Time: 10 Min Total Time: 25 Min (+ 8 hrs. in slow cooker) 1 lb. boneless country pork ribs 1 tbsp. garlic powder 1/2 cup yellow mustard 4 tbsp. brown sugar 2 tbsp. apple cider vinegar 2 tsp. olive oil 2 med. white onion 2 dash black pepper In the morning, or the night before: Place thawed pork in an oiled pan or baking dish, sprinkle with garlic, and pepper. Mix mustard, sugar, and vinegar to taste, keeping it thick. Spread mustard paste on top, sides and ends of roast, tent with foil and refrigerate 8 hours or overnight. Peel and slice the onion. Lightly oil a 5 to 6-quart slow cooker. Put the sliced onions in the bottom of the slow cooker, and top with pork. Cover and cook on low for 8 to 9 hours, basting occasionally the last hour. Notes: Reserve 2 cups of shredded meat and 2 tablespoons sauce for the next morning. Sauté meat with 1 diced onion, add 2 cups of scrambled eggs and sauce so good! Mushroom Carpaccio Salad (4b) 1 lb. white mushrooms 8 oz. baby arugula 2 lemons, halved olive oil, for drizzling 2 oz. Asiago cheese, for shaving salt & black pepper, to taste 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 lemons over the arugula and very lightly drizzle with some olive oil. Season with salt and pepper, to taste, and using a vegetable peeler, shave thin strips of asiago 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) Yield: 4 servings Active Time: 17 min Total Time: 45 min 16 oz. boneless/skinless chicken breasts 6 garlic cloves 2 tbsp. sugar 1 tsp. sea salt 1 tbsp. lite soy sauce 4 tsp. fish sauce 1 lime, quartered 4 tsp. olive oil 2 tsp. sweet paprika Cut the lime into quarters. Peel and crush the garlic. In the morning: Rinse the chicken, then drain and blot it dry. 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; 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 minute. Remove and discard the garlic. Add paprika and the remaining oil and cook until fragrant and the oil turns orange, about 15 seconds. Set the glaze aside. Preheat broiler and set the oven rack about 6 inches from top. Broil the chicken for 6 minutes or until browned, then flip. Use tongs to turn chicken. Do not pierce with a fork or juices will escape. Once flipped, cook one minute, then start brushing the breasts with the glaze, every minute or so. Broil until an instant read thermometer reads 160 F when inserted into the thickest part of the breast. Remove breasts from oven, squeeze the juice of 1/4 lime over each, tent loosely with foil, and allow to rest 3-5 minutes in a warm area. Notes: If you can't find sweet paprika, use regular paprika and add 2 tsp. of honey to the glaze. Preheat the broiler for 9 to 10 minutes 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) 1 cup Basmati rice 1 1/3 cup water 2 dash salt 4 tsp. 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 minutes. Fluff and serve. Garlicky Lemon Broccoli (5c) 4 cup broccoli florets 2 lemon, juiced 4 garlic cloves, minced 2 dash salt 1 tsp. black pepper 2 pinch 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) Dinner 6 Portobello Burgers with Quick Vegetable Sautee Yield: 4 servings Active Time: 20 min Total Time: 40 min 2 tbsp. brown spicy mustard 4 tbsp. balsamic vinegar 4 tsp. olive oil 2 dash salt & black pepper 4 portobello mushroom caps 4 slices Gouda cheese 4 tbsp. lite mayonnaise 4 hamburger rolls 1 red onion 4 leaves romaine lettuce 1 tomato 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 minutes, up to 2 hours. 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 minutes per side. Top each cap with cheese for 2 minutes (30 seconds 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 ½ inch thick slices, before assembling the sandwich.) Serve with sliced onion, lettuce and tomato. Quick Vegetable Sauté (6b) Yield: 4 servings Active Time: 15 min Total Time: 20 min 2 tsp. olive oil 2 tsp. butter 1/2 red bell pepper, julienned 1/2 yellow bell pepper, julienned 4 med. carrots, julienned 1 med. red onion, sliced 4 small zucchini, sliced 2 dash 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 minutes. Add the onion and cook, stirring, until crisp-tender, about 3 minutes longer. Add the zucchini and season with salt and pepper and cook until crisp-tender, 2 to 3 minutes longer. Serve immediately. See the post: Julienne & brunoise knife cuts on the hautemealz.com blog! Copyright, Page 6

7 Ground Beef Gyros 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. Yield: 4 servings Active Time: 30 min. Total Time: 30 min. 1 lb. lean ground beef 2 tbsp. oregano 2 shallot 4 pita breads 1/2 head Romaine lettuce 1 lg. Roma tomato 1/2 sweet onion, sliced 1 tsp. ea. salt, pepper, cumin, & paprika Tzatziki Sauce 8 oz. Greek yogurt 1 cucumber 1/2 med. yellow onion 2 garlic clove 2 tsp. sugar Mise en Place 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 minutes or until meat is no longer pink, turning once. Cut patties into thin slices and stuff into warm pitas, then top with lettuce, tomato, and sweet 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) Italian Meatballs (3a) Sweet Green Beans (3b) Sweet Mustard Pork (4a) Mushroom Carpaccio Salad (4b) Cambodian Broiled Chicken Breasts (5a) Simple Curry Rice (5b) Garlicky Lemon Broccoli (5c) Portobello Burgers (6a) Quick Vegetable Sautee (6b) Ground Beef Gyros with Tzatziki Sauce (7a) Produce Lemons, 4 2 lemon... 4b 2 lemon... 5c Limes, 3 4 tbsp. lime juice...2a 1 lime...5a Cilantro bunches, 1...2a Fresh Italian herbs*, 7 tbsp. 4 tbsp. fresh Italian herbs...1a 2 tsp. fresh Italian herbs...3a 2 tbsp. fresh Italian herbs... 3b Green beans, 1 lb.... 3b Broccoli florets, 4 cup... 5c Carrots, med., b Celery stalks, 4...1a Cucumbers, 1...7a Garlic cloves, 20 Baby arugula, 8 oz.... 4b Romaine lettuce heads, 1 4 Romaine lettuce leaves...6a 1/2 head Romaine lettuce...7a White mushrooms, 1 ½ lb. 1/2 lb. sliced mushrooms...1a 1 lb. white mushrooms... 4b Portobello mushroom caps, 4...6a Shallots, 2...7a Green onions, b Red onions, med., 2 1 red onion...6a 1 med. red onion... 6b White Onions, sweet, med., 2 1/2 2 med. white onion, sweet...4a 1/2 med. white onion, sweet...7a Yellow onions, med., 3 ½ 1 med. yellow onion...1a 2 med. yellow onion...2a 1/2 med. yellow onion...7a Red Bell peppers, 1/2... 6b Yellow Bell peppers, 4 1/2 4 yellow bell peppers...2a 1/2 yellow bell pepper... 6b Zucchini squash, 4 sm.... 6b Roma tomatoes, 2 lb. 1 lb. Roma tomatoes...1a 4 Roma tomatoes...2a 1 Roma tomato...6a 1 lg. Roma tomato...7a Canned Goods Kidney beans, 16 oz....1a Beef broth, low-salt, 16 oz....1a Coconut milk, lite, 16 oz....2a Olive oil, 6 tbsp. Mayonnaise, lite, 4 tbsp....6a Brown spicy mustard, 2 tbsp....6a Yellow mustard, 1/2 cup...4a Pasta sauce, 1 cup...3a Fish sauce, 4 tsp....5a Soy sauce, lite, 1 tbsp....5a Diced tomatoes, 12 oz.... 3b (Italian-style) Balsamic vinegar, 4 tbsp....6a Apple cider vinegar, 2 tbsp....4a Dry Goods Pita breads, 4...7a White bread slices, 2...3a Hamburger rolls, 4...6a Basmati rice, 1 cup... 5b Sugar 5 tbsp. 2 tbsp. sugar...5a 2 tsp. sugar...7a Brown sugar, 6 tbsp. 2 tbsp. brown sugar... 3b 4 tbsp. brown sugar...4a Meat & Seafood Bacon slices, b Ground Beef, 3 lb. 1 lb. lean ground beef...1a 1 lb. lean ground beef...3a 1 lb. lean ground beef...7a Chicken breasts, 16 oz....5a (boneless & skinless) Country pork ribs, boneless, 1 lb...4a Tilapia fillets, 2 1/4 lb....2a Refrigerator Butter, 2 tsp.... 6b Asiago cheese, 2 oz.... 4b Gouda cheese slices, 4...6a Parmigiano-Reggiano, 4 tbsp....3a (grated) Eggs, lg a Milk, 2 tbsp....3a Greek yogurt, 8 oz....7a Frozen Green beans, frozen, 1 lb...1a Spices Cumin, 3 tbsp. 2 tbsp. ground cumin...2a 1 tsp. cumin...7a Oregano, 2 tbsp...7a Curry powder, 4 tsp.... 5b Garlic powder, 1 tbsp....4a Paprika, 4 tbsp. 2 tbsp. paprika...2a 1 tsp. sweet paprika...5a 1 tsp. paprika...7a Black pepper Red pepper flakes, 2 pinch... 5c Salt Sea salt, 1 tsp....5a Miscellaneous Copyright, Page 8

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