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Menu Plan for the week of Feb. 1, 2013: Day 1 Recipes

Baked Salmon with Creamed Onions
Basmati Rice Pilaf
Broccoli with Mustard Sauce

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

   For easy clean-up when baking fish cover pan with foil first.  This is especially nice if you are using fillets with  the skin on.  You can carefully lift it off the skin to serve, leaving the skin on the foil; then wrap it up and toss.

Baked Salmon with Creamed Onions          Preparation and cooking time:   30 minutes  
    Salmon is a rich fish, full of heart healthy fats.  The slightly sweet, slightly tart flavors of the creamed onions balances the rich taste of the fish.

2 salmon fillets or steaks, 12oz total weight (350gr total)
2 tsp Herbes de Provence
1 tbs plus 1 tsp olive oil
1 1/2 medium onions
1/4 cup white wine
1/4 cup chicken stock
3 tbs Greek Yogurt

For the salmon:  Brush salmon with 1 tsp olive oil.  Sprinkle with herbs.  Put salmon on a baking sheet and bake in 400F (200C) oven for 15 - 17 minutes, depending on thickness.  Salmon will be done when it flakes easily, slightly pink in the center is fine. 
The onions: Peel onions, cut in half and slice. Heat oil over medium heat. Add onions and sauté until very tender and about half are well-browned, 12 - 18 minutes.  Add white wine, chicken stock and scrape up any browned bits from the skillet.  Simmer, uncovered, until only 2 tbs of liquid remains in the skillet.  Remove from heat, stir in yogurt.
To finish: Remove salmon from skin if needed and place on plates. Spoon Creamed Onions on the side and serve.

Basmati Rice Pilaf        Preparation and cooking time:  20 minutes or whatever your package says
    I'm not sure of the proper definition of a 'Pilaf' but adding a bit of carrot, onion and celery can turn simple rice into a colorful, elegant side dish.

1/2 cup Basmati rice
1 carrot
1/2 onion
1 rib celery   optional
2 tsp butter
1 cup chicken stock
1/2 tsp dried thyme

Finely chop onion, celery and carrot.   Melt butter in a small saucepan over medium heat.  Add onion, carrot and celery and sauté about 3 minutes, or until softened.   Add rice and sauté, stirring for 2 - 3 minutes longer.  Add stock, cover and cook rice for length of time on package.  When done fluff with a fork and serve. 

Broccoli with Mustard Sauce                            Preparation and cooking time: 25 minutes
    Like some other cruciferous vegetables (Brussels Sprouts) broccoli is best if not overcooked.  The light, lemony mustard sauce will make this vegetable a favorite.

1/2 head broccoli 
2 tbs olive oil
1 clove garlic
1 tbs Dijon mustard
1 tbs lemon juice
2 tbs chicken stock

Cut broccoli into bite size florets and stems.  Put in steamer basket in saucepan with an inch of water in bottom.  Put on medium heat and steam for 10 - 15 minutes or just until done, careful not to overcook.  Remove from pan and set aside, discarding water.  In same pan heat oil.  Mince garlic and add to pan.  Sauté briefly, then add mustard, lemon and stock.  Stir well to combine.  Add broccoli and toss well to coat. 

Cooking Schedule: 35 minutes for menu Assemble all ingredients and utensils Utensils: measuring cups, spoons, knives, small saucepan with lid, medium saucepan with steamer basket and lid, baking sheet, medium skillet, Turn oven on, 400F (200C) Slice 1 1/2 onions, sauté Trim, cut broccoli, place in steamer basket Mince garlic Chop celery, carrot, 1/2 onion, sauté Heat stock, basil, tomato sauce Prepare fish, sprinkle with herbs, lay on baking sheet Add rice to celery, carrot, sauté Mind the onions

Add stock to rice, cover, simmer Bake fish Steam broccoli Add wine, stock to onions, simmer     Pause while it all cooks Check rice, remove from heat when done Remove broccoli Sauté garlic Add mustard, lemon, stock to garlic Add yogurt to onions, remove from heat Remove salmon, plate with onions Add broccoli to pan, heat Finish broccoli, fluff rice Serve

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By Katie Zeller

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