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Main Course Menu Plan: Week 10 Fall I
Day 1: Pasta with Smoked Salmon
Total time: 30 minutes
I use crème fraiche for this. You can substitute sour cream if you like - it will be a bit more tart; or heavy cream - it will be a bit higher in calories, or Greek yogurt.
Ingredients:
- 1 1/4 (4.2oz, 125gr) cups dried pasta
- 3 shallots
- 1 tbs olive oil
- 4 tbs white wine
- 3 tbs fresh lemon juice, about 1 small lemon
- 3/4 cup (6oz, 180gr) crème fraiche or Greek yogurt
- 2 tsp dill weed
- 6oz (180gr) smoked salmon, (the moist kind: Irish or Scottish)
Instructions:
- Cook pasta according to package directions. Drain.
- Thinly slice shallots and sauté in oil until tender.
- Add wine and simmer until reduced by half.
- Stir in crème fraiche and heat through, do not boil.
- Slice salmon into strips.
- Add 3/4 of the salmon, dill and lemon juice to the crème fraiche.
- Heat through but do not let boil.
- Add pasta and toss well to combine.
- Put it into a serving bowl, garnish with reserved salmon and serve.
Day 2: Roast Chicken with Lemon
Total time: 1 hour 30 minutes
This is the easiest chicken recipe I have ever seen; and also one of the best. The skin puffs up, away from the chicken which is rather interesting. The chicken is moist, tender and lightly flavored with lemon. The gravy is excellent!
Ingredients:
- 1 whole roasting chicken
- 2 small lemons, preferably thin-skinned and juicy
- for a thicker sauce:
- 1 cup (8oz, 2240ml) chicken stock
- 1 - 2 tbs cornstarch (maizena)
Instructions:
- Clean the chicken.
- Roll the lemons on the counter with your hand a few times, pressing lightly.
- With a toothpick prick the lemons all over, 20 - 25 times.
- Put the lemons inside the chicken.
- With kitchen string (or whatever) tie the legs together. Twist the wing tips around so they are tucked under the back, supporting the chicken. (If you don't do these last two it won't affect the recipe - only the appearance.)
- Do not salt, butter, oil or anything else.
- Put breast side down in a roasting pan and roast at 350F for 30 minutes.
- Turn the chicken over and roast for 30 minutes.
- Turn the oven to 400F and roast for 20 - 25 more minutes. Skin should be golden brown and puffy.
- Remove, let rest for 5 - 10 minutes, then carve and serve with pan juices.
- For a thicker sauce/gravy:
- Pour 1/2 cup chicken stock into the roasting pan.
- Scrape up any brown bits and pour it all into a small saucepan.
- Bring to a boil over medium-high heat.
- Dissolve 1 tbs cornstarch in 1/2 cup chicken stock.
- Slowly pour into saucepan, stirring until clear and thickened to your liking. Serve with chicken.
Day 3: Tomato Meatball Soup
Total time: 50 minutes
This is a quick soup (as soups go). Use any small pasta: orzo, small elbow, vermicelli; or break spaghetti into 3" (7cm) lengths. Add more chili powder or hot sauce if you like. Best of all it has meatballs... We love meatballs. This serves 4 - 5... or 2 meals for two with, maybe a lunch leftover. It freezes well, too.
Ingredients:
- 16oz ground beef (480gr mince)
- 1 egg
- 1/4 cup bread crumbs
- 1 tsp oregano
- 1 tsp basil
- 1 tsp Worcestershire sauce
- 4 cups (32oz, 960ml) beef stock
- 2 cups (16oz, 480ml) tomato juice
- 1 3/4 cups (15oz (450gr) whole tomatoes
- 1 tbs soy sauce
- 3 bay leaves
- 1 tbs basil
- 1 tsp chili powder
- 1 onion
- 3 carrots
- 3 ribs celery
- 2 cups shredded cabbage
- 1/2 cup vermicelli or other small pasta optional - if you like thick soup add it
Instructions:
- In large Dutch Oven (soup kettle) heat the beef stock and tomato juice over medium-high heat.
- Mix egg, breadcrumbs, oregano, basil and Worcestershire.
- Add ground beef and mix well.
- Form into small meatballs, 1" (2.5cm) in diameter.
- When stock/juice is boiling slowly add meatballs, keeping them separate until they start to cook.
- Cut carrots in half the long way then slice into thin half-circles.
- Slice celery.
- Chop onion.
- Shred cabbage: cutting a thick slice off of the side of the head, lay the slice cut side down and cut into 4ths, then, cutting across, slice 1/8" (.6cm) thick. Do not use the core of the cabbage - you'll recognize it when you see, it appears solid. (Save the rest of the head and any shredded cabbage, wrapped in film in the fridge.)
- Chop the tomatoes, reserving the liquid.
- When soup is boiling again (after addition of meatballs) you can start adding the rest of the ingredients as they are ready.
- Add all remaining ingredients, except pasta but including reserved tomato juice stir well, cover and bring to a boil.
- Reduce heat and simmer 30 minutes until all vegetables are done.
- If using pasta, add after 15 minutes, and stir every 5 minutes until done.
- Remove bay leaves and serve.
Day 4: Chicken in Mustard Sauce with Cauliflower and Pasta
Total time: 30 minutes
By cooking the cauliflower with the pasta we not only save a pan, but add flavor to the pasta. To serve, put the Cauliflower Pasta on a small platter and lay the chicken on top with the rest of the sauce.
Ingredients:
- 2 - 3 cups leftover chicken or 2 chicken breasts, boneless, skinless
- 1 medium onion
- 1 tbs olive oil
- 1 tsp thyme
- 1/2 cup (4oz, 125ml) chicken broth
- 1/2 cup (4oz, 125ml) white wine
- 2 tbs Dijon-style mustard
- 1/2 cup (4oz, 120gr) yogurt
- 1 tbs cornstarch (maizena) dissolved in 2 tbs chicken stock
- 1/2 small head cauliflower, enough for 2 people
- 1 cup (3.3oz, 95gr) dried pasta, bite-size
- 1/2 cup (2oz, 60gr) shredded cheese
Instructions:
- Peel and chop the onion.
- Sauté onion in oil in nonstick skillet over medium-high heat.
- If using uncooked chicken breasts: when onion starts to brown, move it to the sides of the pan and sauté chicken breasts until lightly browned. Note: I often cut the breasts in half
- Add thyme, mustard, wine, and stock. Stir to combine.
- Cover, reduce heat and simmer until chicken is done, about 15 minutes.
- If using cooked chicken: add to onions in skillet with thyme, mustard, wine, and stock, simmer until heated through.
- For both: Dissolve cornstarch in chicken stock.
- Uncover, increase heat and add cornstarch. Stir until sauce is thickened.
- Remove from heat and stir in yogurt.
- The pasta: Heat a large pot of water to boiling over high heat. Add a pinch of salt if desired. (No oil)
- Cut cauliflower into florets.
- When water is boiling add pasta and cauliflower. Cook until both are done - assuming app. 11 minutes cooking time. If your pasta takes longer, wait a few minutes before adding the cauliflower.... or vice versa.
- When done, drain well.
- To finish: Put cauliflower and pasta back into the pot.
- Add 1/2 cup of the sauce and toss to combine.
- Arrange pasta / cauliflower on platter, sprinkle with cheese.
- Lay chicken on top and serve, remaining sauce on the side.
Day 5: Pork Tenderloin with Sweet and Sour Cabbage
Total time: 30 minutes
Pork and cabbage are a very traditional pairing. I've updated it a bit, using pork tenderloin and braising the cabbage for only a short period, leaving just a hint of crunch, closer to a warm salad.
Ingredients:
- 1 pork tenderloin, 14oz (420gr)
- 1 onion
- 1 1/2 cups shredded cabbage
- 3 tbs Balsamic or red wine vinegar
- 2 tbs brown sugar
- 1/3 cup (3oz, 90ml) chicken stock
- 1 tbs olive oil
- 2 tsp cornstarch (maizena, corn flour) dissolved in 1 tbs chicken stock
Instructions:
- Cut pork into 1" (2.5cm) slices.
- Chop onion.
- Shred cabbage by cutting slice off of head, lay the slice cut side down and cut into 4ths, then, cutting across, slice 1/8 inch thick. Do not use the core of the cabbage - you'll recognize it when you see it.
- Heat oil in large nonstick skillet.
- Add onion and sauté until tender.
- Move onion to the side and add pork, browning quickly, about 3 minutes per side.
- Remove pork and add vinegar, sugar and chicken stock. Stir well.
- Add cabbage and stir to combine.
- Put pork slices on top, cover and bring to a boil.
- Reduce heat, cover and simmer for 15 minutes, until cabbage is tender.
- Uncover, increase heat. Remove pork to small platter.
- Stir cornstarch mixture into cabbage to thicken.
- Spoon around pork and serve.
Day 6: Egg Fu Yung (Chinese Pancakes with Cabbage & Brown Rice)
Total time: 35 minutes
If you cook the rice with water or vegetable stock, you have a lovely vegetarian main course. The rice adds 'substance' to the egg although you really can't tell that it's there. The cabbage retains just enough crunch. They go together quickly if the rice is cooked in advance.
Ingredients:
- 1/2 cup (3.3oz, 95gr) quick-cooking brown rice cooked, yielding 1 1/2 cups cooked rice
- 1 cup (8oz, 240ml) chicken stock
- 2 cups finely shredded cabbage
- 1 medium onion
- 1 rib celery optional
- 4oz (120gr) water chestnuts optional
- 2 tbs soy sauce
- 6 eggs
- 2 tbs olive oil
- Sauce:
- 1 1/2 cup (12oz, 360ml) chicken broth
- 1 1/2 tbs soy sauce
- 1 tbs molasses (brown sugar could be substituted ...not as good, but...)
- 2 tbs cornstarch (maizena) dissolved in 2 tbs water
Instructions:
- Cook brown rice in stock or water according to package instructions.
- Shred cabbage by cutting slice off of head, lay the slice cut side down and cut into 4ths, then, cutting across, slice1/8 inch thick. Do not use the core of the cabbage - you'll recognize it when you see it.
- Finely chop onion, celery if using and water chestnuts, if using.
- In large nonstick skillet heat 2 tsp olive oil and sauté cabbage, onion, celery and water chestnuts until cabbage is wilted and onions tender, 7 - 10 minutes.
- Put vegetables in a large bowl.
- Add rice to vegetables along with soy sauce and mix well.
- If rice was just cooked, let it cool a few minutes while you make the sauce - see below.
- In another bowl whisk 6 eggs.
- Add the eggs to the vegetable/rice mixture and stir well.
- In same skillet heat remaining 2 tsp olive oil over medium-high heat.
- When pan is hot drop egg mixture by 1/3 cupfuls into pan to form patties.
- Fry until nicely browned, 5 – 7 minutes.
- Gently turn and brown the other side. When done, remove to a platter and keep warm in 200F (110C) oven while you make the rest.
- Serve with the sauce on the side.
- Sauce:
- Heat chicken broth, soy sauce and molasses in small pan over medium-high heat, stirring well to mix in molasses.
- When hot, stir in cornstarch to thicken.
- Keep warm while making pancakes.
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