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Main Course Menu Plan: Week 1 Summer I
Day 1: Marinated Salmon with Brown Sugar Yogurt Sauce
Total time: 20 minutes
The salmon, marinated in an herbal bath for 15 minutes, is cooked on the barbecue grill or baked and served with a cold, hot-sweet sauce.
Ingredients:
- 2 salmon fillets, 12oz total (360gr each)
- Marinade:
- 2/3 cup (5oz, 150ml) white wine
- 2 cloves garlic
- 1 tbs lemon juice
- 1 tbs fresh parsley substitute dried
- 2 tsp tarragon substitute dried
- Brown Sugar Yogurt Sauce:
- 1/3 cup (3oz, 90gr) Greek yogurt
- 2 tbs Dijon-style mustard
- 2 tsp brown sugar
Instructions:
- Mince garlic.
- In a flat dish, just large enough for the salmon, mix wine, garlic, lemon, herbs. Add salmon, turning once to coat, and allow to marinate for 15 - 25 minutes.
- Put salmon in a grill basket if using barbecue grill or on mesh grill pan if you don't have a basket.
- Grill for 10 - 12 minutes, skin-side down, with the grill cover closed. Be careful not to overcook.
- OR put on baking sheet and roast in 400 F oven for 15 - 18 minutes, depending on thickness.
- In both case salmon will be done when it flakes easily, slightly pink in the center is fine.
- Sauce:
- In a small bowl, whisk together the yogurt, mustard and sugar. Set aside.
- To serve:
- Slide the salmon off the skin if needed and place on plates.
- Spoon some sauce on the side and serve.
Day 2: Filet Mignon with Caramelized Onions
Total time: 35 minutes
With a lovely piece of flavorful, tender filet mignon this is truly marvelous main course. But the savory-sweet onions will make even a lesser cut shine.
Ingredients:
- 2 filet mignon steaks (tournedos), 6oz (180gr) each or other cut of choice
- 1 large or 2 medium sweet onions
- 2 tsp butter
- 2 tsp olive oil
- 1 tbs brown sugar
- 2 tsp Dijon-style mustard
- 1 tsp Worcestershire Sauce
Instructions:
- Mix Worcestershire sauce, oil and brush on steaks. Set aside.
- Cut onion in half then into 1/4 inch (.65cm) think slices.
- Heat butter, oil in medium nonstick skillet over medium heat.
- Add onions and sauté until browned, stirring frequently, about 25 minutes. You may have to turn the heat down to low after about 15 minutes.
- When onions are nicely browned add sugar, mustard, Worcestershire, and stir until well blended and sugar is melted. Set aside and keep warm.
- Cook steaks on barbecue grill until done to your liking.... about 3 minutes per side for medium rare. It depends on thickness of cut, heat of grill, etc. Check out this site for the 'thumb test'.
- Divide caramelized onions and place on 2 plates. Put steak on top and serve.
Note: Could be done under the broiler (grill) or quickly pan fried over high heat for about the same time.
Day 3: Ham, Green Bean and Cherry Tomato Pasta Salad
Total time: 25 minutes
I love cold ham in salads of any type and beans with basil is always a hit. Here, it all comes together with a lower fat/calorie dressing of half mayonnaise and half Greek Yogurt.
Ingredients:
- 1 1/4 cups (4.1oz, 125gr) pasta, bite-size - fusilli, rigatoni, penne
- 1 tbs olive oil, for salads
- 9oz (270gr) deli-style (baked) ham
- 6oz (180gr) green beans
- 1/2 cup (3oz, 90gr) cherry tomatoes
- 1/4 cup (2oz, 60gr) mayonnaise
- 1/4 cup (2oz, 60gr) plain or Greek yogurt
- 1 tbs Dijon-style mustard
- 1 tbs lemon juice
- 2 tbs fresh chives, snipped
- 2 tbs fresh basil, snipped
Instructions:
- Cook pasta according to package directions, drain, rinse in cold water and toss with olive oil.
- Top and tail beans, cut into 1 inch lengths.
- Fill a medium saucepan 2/3 full of water and bring to a boil over high heat.
- Add beans and blanch for 3 minutes.
- While the beans cook fill a large bowl or pan 3/4 full of cold water.
- When the beans are done, drain and dump into the cold water. Swirl around until cool then drain and set aside.
- Snip herbs.
- Cut cherry tomatoes in half.
- Cut ham into inch squares (or cubes depending on how thick) - or larger if you prefer.
- In small bowl whisk mayonnaise, yogurt, mustard and lemon juice.
- Put pasta, ham, beans, herbs and tomatoes in large salad bowl.
- Add mayonnaise dressing and toss lightly to combine - a tongs works well. Serve.
Day 4: Salad with Turkey, Beans and Feta
Total time: 20 minutes
I can get small cans of beans so I like to combine different types and colors. If you only have access to the 15oz (450gr) cans or jars use all 1 type/color... which ever you prefer. The turkey cooks quickly, either on the BBQ or in a nonstick skillet.
Ingredients:
- 10oz (300gr) turkey cutlets
- 1 small red bell pepper
- 1/2 cup (3oz, 90gr) cherry tomatoes
- 8oz (250gr) red kidney beans
- 8oz (250gr) white beans (cannellini) or all one color
- 1/2 cup (2oz, 60gr) dry-cured, Greek olives
- 2oz (60gr) feta, crumbled
- 2 tbs fresh oregano, snipped if large leaves
- Lettuce - enough for 2 main meal salads
- Marinade for turkey:
- 1 tbs Worcestershire sauce
- 1 tbs ketchup
- 1 tbs red wine vinegar
- 2 tbs olive oil
- White Balsamic Vinaigrette:
- 1 clove garlic
- 1 1/2 tbs white Balsamic vinegar
- 2 tsp Dijon mustard
- 4 tbs salad olive oil
Instructions:
- Mix all ingredients for marinade, spoon on to turkey and set aside.
- Vinaigrette:
- Crush garlic.
- Mix garlic, vinegar and mustard.
- Slowly add olive oil, whisking constantly.
- Salad:
- Open and drain the beans.
- Clean and slice the pepper into bite-size sticks.
- Cut the tomatoes and olives in half.
- Wash and spin-dry the lettuce.
- Tear the lettuce and put into a large salad bowl along with the oregano.
- Cook turkey on barbecue grill or sauté in nonstick skillet until done, 4 - 7 minutes per side, depending on thickness.
- Remove and let rest while assembling the salad.
- To assemble:
- Add half of the vinaigrette to the lettuce and toss well to coat.
- Add beans, peppers and the rest of the vinaigrette, toss well.
- Slice turkey into strips.
- Add turkey, tomatoes and olives, toss gently.
- Sprinkle with crumbled feta and serve.
Day 5: Pork Chops Diablo, Grilled, summer version
Total time: 30 minutes
Pork chops with a kick, marinated and cooked on the barbecue grill. If you want them hotter, more 'devilish' you could add a drop or 2 of Tabasco or other hot sauce.
Ingredients:
- 2 - 4 pork chops - depending on size 12oz total weight (360gr)
- Marinade:
- 2 tbs Dijon-style mustard
- 2 tbs Worcestershire Sauce
- 2 tbs olive oil
- 2 tbs red wine vinegar
- 1 tsp chili powder
- 1/2 tsp garlic powder
Instructions
- Mix all ingredients for marinade and brush on chops. Let marinate for 15 - 20 minutes.
- Cook on barbecue for 4 - 7 minutes a side or until done. Should be slightly pink in center when done - take a peak (techniques).
- Or fry in nonstick skillet over medium-high heat the same amount of time. Serve.
Day 6: Spicy Barbecued Burgers
Total time: 20 minutes
Slightly spicy burgers, topped with a ketchup based sauce. Serve with or without buns, pickles and onions. They have enough flavor to stand alone. If cooking on the barbecue grill, a grill basket or mat makes it easier.
Ingredients:
- 12oz (360gr) ground beef
- 1 tsp chili powder
- 1 tsp garlic powder
- 4oz (120gr) chopped green chilies (or jalapeños' if you prefer)
- 2 tbs ketchup, divided
- 1 tbs Worcestershire sauce
Instructions:
- Put beef, chili powder, garlic powder, chilies and 1 tbs ketchup into a large bowl and mix well.
- Shape into 3 - 4 patties.
- Cook on barbecue grill for 4 - 8 minutes per side, or until done to your liking.
- Mix 1 tbs ketchup and Worcestershire sauce. After you turn the burgers, baste with ketchup sauce. Serve.
- Or sauté in a nonstick skillet for the same amount of time, depending on how you like them done.