Dinner 1 Low & Slow Beef Bourguignon; French Bread Low & Slow Beef Bourguignon (1a) Beef bourguignon is one of many examples of peasant dishes being slowly refined into haute cuisine. Most likely, the particular method of slowly simmering the beef in wine originated as a means of tenderizing cuts of meat that would have been too tough to cook any other way. Over time, the dish became a standard of French cooking. In Mastering the Art of French Cooking, Julia Child describes the dish as "one of the most delicious dishes concocted by man." Yield: 2 servings Active Time: 15 min Total Time: 8 hr. 30 min 2 slices thick, smoked bacon 1/2 lb. beef round steak 2/3 large shallot 1 carrot 1 tbsp. flour 3 1/3 oz. beef broth 1 tsp. tomato paste 1 garlic cloves 1/3 bouquet garni* 1/3 lb. fresh mushrooms 3 tbsp. Burgundy wine 1/2 cup pearl onions *1 bay leaf, 3 sprigs fresh thyme and 3 sprigs parsley, tied together. Buy individually, or look for small plastic containers in the produce section. In The Morning Cube the round steak into 1 inch squares. Peel and slice the shallots and carrots. Heat the beef broth. Mince garlic. Slice the mushrooms. Cook the bacon in large skillet until crisp, then remove from the pan and drain. Add beef cubes to the same pan and brown well. Place browned beef cubes in your crock pot. Add shallot slices and carrot slices to the skillet, then add tomato paste, bouquet garni, and minced garlic. Season to taste with salt and pepper; stir in flour. Add the broth and wine, and mix well. Add this mixture to the crock pot over the beef. Crumble cooked bacon and add to the crock pot; cover and cook on LOW for 8-10 hours. Sauté mushrooms and add to crock pot, with pearl onions, about 1 hour before serving. French Bread Loaf (Pre-baked) (1b) Yield: 2 servings Active Time: 5 min. Total Time: 15 min. 1/2 Prebaked French Bread Loaf Preheat the oven to 400F. Place the bread in the oven. For a crispy crust, place the loaf directly on the rack. Bake bread on a baking sheet for a chewy crust. Bake for 9 to 12 minutes. Remove bread from the oven when the crust is golden-brown. Slice the bread. Serve a 2-inch slice of the bread, per person, with butter or olive oil. Copyright, 2012-2014 Page 1
Mushroom & Spinach Tart (2a) Dinner 2 Mushroom & Spinach Tart; Asparagus & Zucchini Crudite Yield: 2 servings Active Time: 45 min. Total Time: 45 min. flour, for rolling out 1 med. onion 1/2 tsp. olive oil salt & black pepper 12 oz. white mushrooms 8 oz. baby spinach 1 oz. goat cheese 1 sheet puff pastry, frozen (from 17.3 oz. pkg.) Slice onion into thin rounds. Trim and thinly slice the mushrooms. Crumble goat cheese. Thaw puff pastry. Preheat oven to 400F. On a floured surface, roll the puff pastry out into a rectangle that is about twice its original size. Trim uneven edges. Place the pastry on a baking sheet. With a sharp knife, lightly score dough to form a 1-inch border. Using a fork, prick dough inside the border every 1/2 inch (this will prevent the middle from puffing-up while cooking). Bake until golden, rotating pan once, about 15 minutes or until tender. Meanwhile, in a small saucepan with a tight-fitting lid, toss onion with the oil. Season with salt. Cover and cook over medium heat until onion begins to brown, about 5 minutes. Stir. Continue cooking with cover on for 5 minutes, stirring once. Add mushrooms; cover and cook until tender and all liquid has evaporated, about 10 minutes. Fold in spinach; season with salt and pepper. Cover and cook until wilted, about 5 minutes more. Drain any liquid. Top dough with mushroom-onion-spinach mixture. Scatter goat cheese on top. Bake until cheese is lightly browned, about 15 minutes. Asparagus & Zucchini Crudite (2b) Crudités are traditional French appetizers comprising sliced or whole raw vegetables which are sometimes dipped in a vinaigrette or other dipping sauce. Yield: 2 servings Active Time: 10 min. Total Time: 10 min. 1 zucchini, trimmed 1/2 bunch asparagus, trimmed 1/2 lemon, juiced salt & black pepper 1/2 oz. Pecorino Romano, shaved Using a vegetable peeler, shave the zucchini into long thin strips. Thinly slice the asparagus on a diagonal. Toss the slices together and place the salad in a serving bowl. In a small bowl, combine the lemon juice, salt, and pepper. Stir to combine and drizzle over the vegetables. Toss to coat. Garnish with the pecorino shavings. Serve. Copyright, 2012-2014 Page 2
Braciole (3a) Dinner 3 Braciole (Italian beef steak roll); Caprese Salad Yield: 2 servings Active Time: 20 min. Total Time: 8 hr. 20 min. 1 lb. beef round steak 2 garlic cloves 1 tsp. Italian seasonings 5 sprigs flat-leaf parsley 1/2 small onion 3 tbsp. parmigiano reggiano salt and black pepper, to taste 2 tsp. olive oil 4 oz. rigatoni noodles 1/2 cup low sodium tomato sauce Special equipment: Butcher's string Thinly slice the garlic. Chop parsley. Chop the onion. Grate the Parmesan cheese. Night Before or in the Morning: Place the round steak between two sheets of plastic wrap (or inside a gallon zip-lock) and using a wooden mallet or rolling pin pound it until it's about half as thin as it started out. Place the garlic slices evenly on the steak and using the mallet again, pound the garlic into the meat. Lay a sheet of plastic wrap onto your working surface and place the steak on it. Season with salt and pepper and add the Italian seasonings, parsley, onion and parmigiano reggiano cheese. Roll up the steak like a jelly-roll, and tie it with a piece of cooking or butcher's string at 4 to 5 places so that it stays rolled during cooking. If prepping in advance, wrap in plastic wrap and refrigerate until ready to cook. In the Morning: Meanwhile, spread the tomato sauce over the bottom of your slow cooker and warm on low. Heat oil in a heavy skillet. Sear the beef until well browned on all sides, about 10 minutes, then transfer to the warm sauce in the slow cooker. Roll the braciole a couple of times to cover the meat with sauce. Cook until the meat is very tender, 6 to 8 hours. Remove string/toothpicks before slicing. Cook pasta according to package instructions and serve topped with 4 oz. of meat, per person, and sauce. Caprese Salad (3b) Yield: 2 servings Active Time: 10 min. Total Time: 10 min. 2 vine-ripe tomatoes 2 oz. fresh mozzarella 15 leaves basil olive oil, for drizzling salt & black pepper Slice tomatoes and mozzarella into 1/4 inch thick slices. Layer, alternating slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter. Drizzle the salad with olive oil and season with salt and pepper, to taste. Copyright, 2012-2014 Page 3
Gracie s Scramboli (4a) Dinner 4 Gracie s Scramboli; Cheesy Toast Yield: 2 servings Active Time: 10 min. Total Time: 15 min. 4 eggs, farm fresh 1 sm. zucchini 1 sm. yellow squash 2 Roma tomatoes 1 garlic clove 2 tsp. butter Sea salt & pepper 1 pear 1/4 cup low-fat milk Halve and slice the squash and zukes into ½ inch thick slices. Dice the tomatoes and garlic. Core and slice the pear. Melt butter over medium heat. Add garlic, zukes, and squash. Sauté, stirring occasionally, until veggies have just begun to brown on both sides. Meanwhile, whisk eggs with milk, salt, and pepper. Reduce heat to medium-low, add eggs, stir once, and cover. Allow to cook 2-3 minutes, then stir, cover and cook until done (another 2-3 minutes.) Divide between warm plates, top with diced tomato, sprinkle with sea salt, and serve with pear slices on the side. Cheesy Toast (4b) Yield: 2 servings Active Time: 10 min. Total Time: 10 min. 2 slices whole wheat bread 1 oz. shredded cheddar cheese Preheat broiler on high. Very lightly toast the bread in your toaster (you want it just starting to show color), remove, sprinkle each slice evenly with grated cheese, and place under the broiler for 30-45 seconds until bubbly and beginning to brown. Remove from heat, allow to cool a minute, and serve. Copyright, 2012-2014 Page 4
Smothered Round Steak (5a) Dinner 5 Smothered Round Steak; Lemon Steamed Carrots Yield: 2 servings Active Time: 15 min. Total Time: 45 min. 8 oz. round steak 1/4 cup flour salt & black pepper 2 tsp. olive oil 1 sm. white onion 4 oz. white mushrooms Cut round steak into 4 oz. portions. Thinly slice the onions. Brush and thick-slice the mushrooms. Heat oven to 350 degrees. Mix flour, salt and pepper in a dish; dredge the slices round steak in the flour mixture and set aside. Heat olive oil in a non-stick skillet over medium high heat. Place portions of round steak in hot oil and brown (about 1 minute on each side). Scatter mushroom slices in the bottom of roasting pan sprayed with non-stick spray, sprinkle lightly with salt. Top mushrooms with seared steak portions. Place sliced onion on top of meat. Cover and bake at 350 degrees for approximately 30-40 minutes or until meat can be pulled apart with a fork. Serve steaks topped with onions, mushrooms, and au jus. Tip: To speed up baking times, always place your baking dish on the back of the range while pre-heating your oven. Starting with a pre-warmed pan both hastens cooking time and promotes more even cooking. Lemon Steamed Carrots (5b) Yield: 2 servings Active Time: 2 min. Total Time: 7 min. 2 cups peeled baby carrots Ice water 1 tsp. salt 1/2 tsp. black pepper 1 tsp. olive oil 1/2 lemon Cook baby carrots covered, in microwave-safe dish with 2 tablespoons water at High (100%) power for 3-5 minutes, until they are tender enough to be pierced with a fork, but not overcooked or mushy. While the carrots are cooking, fill a large bowl with ice water. When they're cooked, dunk the carrots in the ice water for just a few seconds to stop the cooking process. Place carrots on a serving plate, sprinkle with salt and pepper, and drizzle with olive oil. Squeeze the juice from the lemon over the carrots. Copyright, 2012-2014 Page 5
Spaghetti with Shrimp & Scallops (6a) Dinner 6 Spaghetti with Shrimp & Scallops; Italian Herb Salad Yield: 2 servings Active Time: 15 min. Total Time: 15 min. 2 tsp. olive oil 1 1/2 cups grape tomatoes 1/4 lb. bay scallops 2 garlic cloves 3/4 cups dry white wine 1/4 lb. jumbo shrimp salt & black pepper, to taste 3 oz. spaghetti 1 tbsp. parsley 1 lemon Halve the tomatoes. Thinly slice the garlic. Peel and devein the shrimp*. Rinse and mince the parsley. Juice the lemon. Bring a large pot of salted water to a boil. While the water is heating up, add 1/2 of the oil in a 12inch non-stick over medium-high heat. Add tomatoes and garlic; cook, stirring, until soft, about 6 minutes. Add wine; cook until reduced by half, about 6 minutes. Add spaghetti to the boiling water and cook until al dente, about 7 minutes. Meanwhile add the shrimp and scallops to the skillet; cook, turning once, until just pink, about 3 minutes. Using tongs or a pasta-fork, add pasta to the skillet along with the remaining oil, parsley, and lemon juice; cook, tossing, until sauce thickens, about 5 minutes. Season with salt and pepper. *See our video, How to peel and clean shrimp and prawns, on the hautemealz.com blog! Italian Herb Salad (6b) Yield: 2 servings Active Time: 20 min. Total Time: 20 min. 1/4 lemon, juiced salt & black pepper, to taste 1 tbsp. olive oil 15 basil leaves 1/3 head romaine 1 1/3 Belgian endives 5 sprigs flat-leaf parsley Tear basil leaves. Coarsely chop romaine. Thinly slice endive, crossways. Chop parsley. Blend the lemon juice, salt, and black pepper with a whisk, and gradually blend in the oil. Toss the lettuce, endive, parsley, and basil in a large bowl with enough dressing to coat. Season the salad with more salt and pepper, to taste, and serve. Copyright, 2012-2014 Page 6
Chicken Cordon Bleu Salad (7a) Dinner 7 Chicken Cordon Bleu Salad Chicken Cordon Bleu is a relatively recent American creation, drawing upon techniques from both Chicken Kiev and similar schnitzel dishes. The earliest reference to "Chicken Cordon Bleu" in The New York Times is dated to 1967, while similar veal recipes are found from at least 1955. The French term Cordon Bleu is translated as "Blue Ribbon". The chicken dish should not be confused with the cooking school of the same name. Yield: 2 servings Active Time: 20 min. Total Time: 20 min. 4 sprigs thyme 4 chicken tenders 4 bacon slices 1/4 tsp. olive oil 1 oz. Gruyere cheese, shredded 5 oz. baby greens 1/4 cup croutons 2 tbsp. light bleu cheese dressing Place a thyme sprig on each chicken tender, then wrap each with a bacon slice. In a large skillet, heat oil over mediumhigh. Add tenders, herb side down, and cook until fat is rendered and bacon is browned, about 6 minutes. Flip and cook until tenders are almost cooked through, 6 minutes. Meanwhile, divide the baby greens and croutons evenly on plates for each serving. Divide the shredded cheese evenly and place on the chicken and allow to melt. With tongs, transfer to a paper towel to drain and then immediately place two tenders on each plate of greens. Dress the Cordon Bleu salads with the bleu cheese dressing and serve. Copyright, 2012-2014 Page 7
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7 Low & Slow Beef Bourguignon (1a) French Bread (1b) Mushroom & Spinach Tart (2a) Asparagus & Zucchini Crudite (2b) Braciole (Italian beef steak roll) (3a) Caprese Salad (3b) Gracie s Scramboli (4a) Cheesy Toast (4b) Smothered Round Steak (5a) Lemon Steamed Carrots (5b) Spaghetti with Shrimp & Scallops (6a) Italian Herb Salad (6b) Chicken Cordon Bleu Salad (7a) Produce Lemons, 3 1/2 lemon... 2b 1/2 lemon... 2b 1 lemon...6a 1/4 lemon... 6b Pears, 1...4a Basil leaves, 30 15 basil leaves... 3b 15 basil leaves... 6b Bouquet garni*, 1...1a Flat-leaf parsley sprigs, 15 5 sprigs flat-leaf parsley...3a 5 sprigs flat-leaf parsley...6a 5 sprigs flat-leaf parsley... 6b Thyme sprigs, 4...7a Asparagus, 1 bunch... 2b Carrots, med., 1...1a Baby carrots, 2 cups... 5b Baby greens, 5 oz....7a Belgian endives, 2... 6b Romaine lettuce heads, 1... 6b Baby spinach, 8 oz....2a White mushrooms, 1 1/3 lb. 1/3 lb. fresh mushrooms...1a 12 oz. white mushrooms...2a 4 oz. white mushrooms...5a Garlic cloves, 6 Shallots, lg., 1...1a White onions, sm., 2 1/2 sm. onion...3a 1 sm. white onion...5a Tomatoes, 4 2 tomatoes, vine-ripe... 3b 2 Roma tomatoes...4a Grape tomatoes, 1 1/2 cups...6a Yellow squash, sm., 1...4a Zucchini, sm., 2 1 sm. zucchini... 2b 1 sm. zucchini...4a Canned Goods Beef broth, 3 1/3 oz....1a Tomato paste, 1 tsp...1a Olive oil, 4 tbsp. Pearl onions, 1/2 cup...1a Tomato sauce, 1/2 cup...3a (low sodium) Bleu cheese dressing, light, 2 tbsp.7a Dry Goods Bread slices, whole wheat, 2... 4b French bread loaves, 1... 1b (prebaked) Croutons, 1/4 cup...7a Flour, 1 cup 1 tbsp. flour...1a flour, for rolling out...2a 1/4 cup flour...5a Rigatoni noodles, 4 oz....3a Spaghetti noodles, 3 oz....6a...... Meat & Seafood Bacon slices, 6 2 slices smoked bacon, thick...1a 4 bacon slices...7a Beef round steak, 2 lb. 1/2 lb. beef round steak...1a 1 lb. round beef steak...3a 8 oz. round steak...5a Chicken tenders, 4...7a Bay scallops, 1/4 lb....6a Shrimp, jumbo, 1/4 lb....6a Refrigerator Butter, 2 tsp....4a Cheddar cheese, 1 oz.... 4b Goat cheese, crumbled, 1 oz...2a Gruyere cheese, 1 oz....7a Mozzarella cheese, fresh, 2 oz.... 3b Parmigiano reggiano,, 3 tbsp....3a Pecorino Romano, 1/2 oz.... 2b Eggs, farm fresh, 4...4a Milk, low-fat, 1/4 cup...4a Freezer Puff pastry sheets, 1...2a (from 17.3 oz. pkg.) Spices Black pepper Salt Italian seasonings, 1 tsp....3a Miscellaneous Butcher's string...3a White wine, dry, 3/4 cups...6a Burgundy wine, 3 tbsp....1a Copyright, 2012-2014 Page 8