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Menu Plan for Spring I: Week 4, Wednesday
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Daily Recipes:
Chicken Breasts Balsamic
Quinoa
Broccoli with Green Garlic
Cooking time: 30 minutes for menu Cooking schedule: see below for instructions
Use whatever onion you have left. Quinoa comes in tan, red and black, but there is no appreciable difference in taste or cooking times.
Chicken Breasts Balsamic
Total time: 25 minutes
The little bit of brown sugar tempers the vinegar nicely. If you don't have Balsamic you can use sherry or red wine vinegar - but increase the sugar to 2 tsp. I cut the chicken breasts in half for a nicer serving portion.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1/2 cup (4oz, 120ml) chicken stock
- 1/4 cup (2oz, 60ml) Balsamic vinegar
- 1/2 onion
- 1 clove garlic
- 1 tbs olive oil
- 1 tsp brown sugar
- 1 tbs cornstarch (maizena) dissolved in 1 tbs chicken stock or water.
Instructions:
- Finely chop onion and mince garlic.
- Heat oil in medium nonstick skillet over medium-high heat.
- Add chicken breasts and brown on both sides, about 10 minutes.
- Add onion and garlic and sauté 5 minutes longer.
- Add stock, vinegar and sugar, cover, reduce heat and simmer 10 minutes.
- Thicken sauce with cornstarch mixture (you may not need all of it) and serve.
Quinoa
Total time: 20 minutes
Quinoa is very high in protein and "contains a balanced set of essential amino acids for humans, making it an unusually complete food" according to Wikipedia. It's also easy to cook and tasty - what more could we want? You can substitute Basmati or Jasmine rice.
Ingredients:
- 1/2 cup (3.5oz, 100gr) quinoa
- 1 cup (8oz, 240ml) chicken stock
Instructions:
- Rinse quinoa if needed (most comes washed).
- Combine quinoa and stock in small saucepan. Cover and bring to a boil.
- Reduce heat and simmer until done, about 15 minutes (or whatever your package says). Serve.
Note: Quinoa comes in black, red and tan..... At least that's all I've found to date...
Broccoli with Green Garlic
Total time: 20 minutes
Green garlic and olive oil are a simple finish with fresh, spring flavors.
Ingredients:
- 1/2 head broccoli
- 1 tbs olive oil
- 3 green garlic substitute 2 green onions, sliced, and 1 clove garlic, minced
Instructions:
- 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 - 12 minutes or just until done, careful not to overcook.
- Remove from pan and set aside, discarding water.
- In the same pan heat olive oil.
- Trim and slice the green garlic. Add to oil and sauté just until tender, about 3 minutes.
- Add broccoli and toss well to coat. Serve.
Cooking schedule: 30 minutes |
Cook quinoa |
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