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Menu Plan for the week of July 26, 2013: Friday's Recipes

Greek Olive and Feta Frittatas
Grilled Barbecued Tuna
Couscous Feta Pilaf
Sautéed Zucchini (Courgette) with Balsamic Vinegar

Cooking time:  35 minutes for menu          Cooking schedule: see below for instructions

     Have the couscous and courgette done, take the Frittatas, a glass of Rosé and stand around the grill, nibbling and cooking the tuna - easy summer meals....

Greek Olive and Feta Mini Frittatas

Total time: 25 minutes
    These are delicious warm or cold, right from the fridge.  If you choose not to have them all for a first course, refrigerate them for breakfast tomorrow. I often make a double batch to just to have on hand. They'll keep for several days in the fridge.

 Ingredients:

• 3 eggs
• 1.5oz (45gr) feta, cubed or crumbled
• 18 Greek dry-cured black olives
• 1 tbs snipped fresh oregano
• 1 tbs snipped chives
• 1 tsp olive oil or cooking spray if needed
• more olives for garnish

 Instructions:

• Oil or spray a nonstick muffin (tartlet) pan - one that holds 6, or use a silicone pan (which should not need any oil). 
• Cut or crumble feta, divide evenly and place in muffin cups.
• Cut olives in half and place on feta.
• Snip herbs and divide between cups.
• Crack the eggs into a large bowl and whisk well. 
• Using a ladle or spoon divide eggs evenly between the muffin cups.
• Bake at 400F (200C) for 14 - 17 minutes or until set. 
• Frittatas will puff up considerably and then fall when removed from oven.  Allow to cool 5 - 10 minutes before removing from pan - they will start to come away from the sides of the pan as they fall making them easier to get out.  Serve, garnished with a few more olives, warm or at room temperature.

Grilled Barbecued Tuna

Total time: 30 minutes  
    If you get sushi-grade tuna you will definitely want to have this rare (it has to be graded to a higher standard so it is okay to eat raw).  Regular tuna we normally have medium.  We cook a 1 inch (2.5cm) thick piece for 10 minutes on hot charcoal, indirect heat, cover closed.

 Ingredients:

• 2 tuna steaks, 6oz (180gr) each
• 2 tbs soy sauce
• 2 tbs orange marmalade
• 2 tbs ketchup
• 1 tbs olive oil
• 1/4 tsp ginger
• 1/2 tsp rosemary
• 1/4 tsp garlic powder

 Instructions:

• Mix all ingredients for sauce and spoon over tuna. Allow to marinate for 10 - 15 minutes. 
• To cook: Place on barbecue and spoon any remaining sauce on top. 
• Cook, with the cover partially or fully closed, without turning, for 8 - 15 minutes, depending on how you want it done. Could also be roasted, 400F (200C) for about the same amount of time.

Note:  A grill basket, skillet or mat makes working with fish easier.

Couscous Feta Pilaf

Total time: 15 minutes
    The best thing about couscous (besides the taste) is that it requires no cooking - just hot stock. Then add anything that suits your fancy!

 Ingredients:

• 1/2 cup (3oz, 90gr) couscous
• 3/4 cup (6oz, 180ml) chicken broth
• 6 cherry tomatoes
• 6 olives, any type
• 1 ounce (30gr) feta
• 1 tbs snipped chives
• 1 tbs snipped basil
• 2 tsp good olive oil

 Instructions:

• Heat chicken broth to a boil.
• Put couscous in a medium bowl.
• When broth is boiling pour over couscous, cover and let stand for 10 minutes... Do not stir it.
• Snip herbs.  
• Cut  cherry tomatoes in half.  
• Pit olives if needed, then cut in half. 
• Crumble feta. 
• When couscous is ready, uncover, add remaining ingredients, including olive oil, fluff gently with a fork to combine and serve. 

Note:  The easiest way to pit olives is to lay them on a cutting board or counter, put the blade of a large knife flat on top and whack the flat blade with the heel of your palm.  The olive will split, and you can remove the pit.
This is also the easiest way to peel garlic.

Sautéed Zucchini (Courgette) with Balsamic Vinegar

Total time: 25 minutes 
      Sliced zucchini, sautéed in garlic oil and finished with a bit of good Balsamic vinegar and some fresh herbs; simply delicious!  If you like, rather than discarding the garlic, you could mince it and sprinkle on the finished veg.

 Ingredients:

• 1 medium zucchini, about 7" (17cm) long
• 3 cloves garlic
• 1 1/2 tbs olive oil
• 1 tbs Balsamic vinegar
• 1 tbs fresh basil, snipped
• 1 tbs fresh parsley, snipped

 Instructions:

• Thinly slice zucchini (courgette).  
• Heat oil in medium, nonstick skillet over medium heat. 
• Add whole, peeled garlic cloves and cook until golden. 
• Remove garlic and discard. 
• Add zucchini slices and sauté over medium heat until tender, about 15 minutes, stirring occasionally. 
• Add the vinegar and the herbs, and sauté 1 minute longer.
• Serve.

Cooking Schedule: 35 minutes Assemble all food, utensils and serving dishes Utensils: measuring cups, spoons, knives, scissors, medium bowl, whisk, muffin pan, baking dish (for marinating), small bowl, medium bowl and lid or foil, medium skillet, small saucepan, barbecue grill Turn on/light barbecue grill if using Turn oven on, 400F (200C) Make sauce, spoon over tuna, set aside Snip all herbs, divide Oil/butter muffin pan if needed Crumble feta, divide between muffin cups Pit and cut olives, add to feta Add herbs to feta Whisk eggs, divide between cups

Start to bake frittatas Slice zucchini Peel garlic, sauté in oil Slice tomatoes, olives for couscous Heat stock for couscous Put couscous in bowl Remove garlic, sauté zucchini Remove frittatas Pour stock over couscous, cover Serve Mini Frittatas Done?   Stir zucchini Start to cook tuna Finish couscous Finish zucchini Remove tuna, Serve

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