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Menu Plan for the week of Oct. 18, 2013: Wednesday's Recipes

Pasta with Beef and Peppers
Roasted Cauliflower

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

     We used flank steak for this but you could use a different cut or even sliced turkey or tofu.  Look for anything 'suitable for stir-fry'. If you have to buy a larger piece / quantity, freeze it.... We'll be using it again this winter.

Pasta with Beef and Peppers                       Preparation and cooking time: 25 minutes
     An Italian stir-fry!  The beef and peppers will cook in less time than the pasta. This is not meant to have a 'sauce' in the traditional manner, but a light coating of flavors on the pasta and chunky beef and peppers on top.

10oz (300gr) flank steak or other beef / meat suitable for stir frying or quick cooking
1 medium onion
2 garlic cloves
1 green bell pepper
15oz (450gr) whole tomatoes
1/3 cup olives
1/2 tsp chili powder
4 tsp olive oil
1 tsp dried oregano
1 tsp dried basil
1 1/4 cups pasta - penne, rigatoni, rotelle

Cook pasta according to package directions. 
Peel and vertically slice (cut it in half first) the onion.  Peel and finely chop the garlic.  Pit the olives if necessary and cut in half.  Trim pepper and slice into strips.  Slice the beef on an angle across the grain, then cut the slices into large, bite-size pieces.
Heat 2 tsp oil in large non-stick skillet.  Add chili powder and sauté briefly.  Add onions, garlic, peppers and sauté until tender, 7 - 8 minutes.  Remove to a plate.   Heat remaining 2 tsp oil in same skillet.  Add beef and sauté until starting to brown, 3 - 4 minutes.  Open and drain the tomatoes, discarding or saving juices for another use.  Roughly chop the tomatoes.  Add the tomatoes to the beef and sauté 5 minutes.  Return peppers & onions to the pan and add olives and herbs.  Cover and simmer 5 minutes, until everything is heated through.  When pasta is done, drain and put into large pasta bowl.  Add beef and peppers and toss to combine.  Serve.

Roasted Cauliflower                                             Preparation and cooking time:  35 minutes
    Roasting vegetables browns them lightly, adding a crunchy sweetness from the natural sugars, and leaves all the vitamins and minerals safely intact.

1/3 head cauliflower - or enough for 2
2 cloves garlic
1 tbs lemon juice
1 tbs olive oil
salt & pepper
1 tbs Parmesan cheese

Cut cauliflower into florets (plus some stem).  Slice garlic.  Put cauliflower and garlic into a small bowl.  Add olive oil, lemon juice, salt & pepper and toss to combine.  Put into a small glass baking dish, cover and roast at 400F (200C) for 15 minutes.  Uncover, stir, turn oven to 350F (175C) and roast 15 minutes longer or until cauliflower is tender and lightly browned.  Remove, sprinkle with Parmesan and serve.

Cooking schedule: 35 minutes Assemble all food, utensils and serving dishes Utensils: measuring cups, spoons, knives, large skillet with lid, pot and colander for pasta, small baking dish with lid or foil, medium bowl Turn oven on, 400F (200C) Put water on high heat for pasta Cut cauliflower Slice garlic Combine cauliflower, garlic, oil, lemon, salt, pepper Put cauliflower in dish, cover, roast Slice the onion, pepper Mince the garlic Heat oil in nonstick skillet Add chili powder, sauté briefly

Add onions, peppers, garlic, sauté Pit olives if needed, slice Slice beef Remove peppers, onions, add beef, sauté Open, drain tomatoes, roughly chop tomatoes Add tomatoes to beef, sauté Uncover cauliflower, stir, roast @ 350F (175c) Start to cook pasta Return peppers, onions, add herbs, olives Cover, simmer   Wee break while everything finishes Drain pasta, put in bowl Add beef and peppers, toss Remove cauliflower, sprinkle Parmesan Serve

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By Katie Zeller

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