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Links to this week's
Menu and Recipes

   Menu
   Day 1
   Day 2
   Day 3
   Day 4
   Day 5
   Day 6
   Shopping List


barbecued tuna
Grilled Barbecued Tuna

couscous feta pilaf
Couscous Feta Pilaf

courgette with balsamic vinegar
Sautéed Zucchini (Courgette) with Balsamic Vinegar

 

Menu Plan for the week of July 26, 2013: Day 1 Recipes

Grilled Barbecued Tuna
Couscous Feta Pilaf
Sautéed Zucchini (Courgette) with Balsamic Vinegar

Cooking time:  30 minutes for menu          Cooking schedule: see below for instructions

     With a minimum of cooking, this is an easy summer meals to end the week... Or start the weekend.

Grilled Barbecued Tuna                                         Preparation and cooking 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.

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

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                                              Preparation and cooking 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!

1/2 cup 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 salad olive oil

Heat chicken broth to boiling.  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), Balsamic Vinegar Preparation, cooking time: 25 minute
 
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.

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

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 with a wooden spoon.  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, baking dish (for marinating), small bowl,
small saucepan, medium bowl and lid or foil, medium
skillet, barbecue grill

Turn on/light barbecue grill if using
Make sauce, spoon over tuna, set aside
Snip all herbs, divide
Heat stock for couscous
Slice zucchini

Peel garlic, sauté in oil
Slice tomatoes, olives for couscous
Remove garlic, sauté zucchini
Put couscous in bowl
Pour stock over couscous, cover
Cook tuna
Stir zucchini
Finish couscous
Finish zucchini
Remove tuna,
Serve