Menu Plan for Spring II: Week 4, Friday


Weekly Menu

Shopping List

Daily Recipes:


Spinach White Bean and Red Pepper Salad
Seared Tuna with Mustard Sauce
Snow Peas and Carrots

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

       This is wonderful with sushi-grade ahi, but any tuna or even halibut will be delicious. We use the rest of the red pepper in the risotto on Sunday and the rest of the beans in the pasta on Tuesday.  And more spinach on Monday. 

Spinach, White Bean and Red Pepper Salad

Total time: 25 minutes
    Maple syrup adds a bit of sweetness to this putting a different spin on the traditional spinach salad.  You can substitute honey if you don't have it.  The diced red pepper are sautéed briefly in the skillet after the bacon is removed, just to soften them a little. 



Pan-Seared Tuna Mustard Cream 

Total time: 15 minutes
     This is best with good sushi-grade (ahi) tuna that is quickly seared on both sides and cool or just barely warm in the center.  If you get regular tuna you will need to cook it until it is closer to medium. If you use hot mustard (like I do) this sauce will have a bit of a kick... You can, of course, use less...

Pan-Seared Tuna Mustard Cream Ingredients:



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.

Red Quinoa Ingredients:


Note: Quinoa comes in black, red and tan.....  At least that's all I've found to date...

Sautéed Snow Peas (Mangetout) with Carrots  

Total time: 20 minutes
   Remember canned Peas and Carrots?  This isn't it....  Stir-frying is a method of cooking, not a cuisine. Nothing says we can't use maple syrup rather than soy sauce as our flavoring.

Sautéed Snow Peas (Mangetout) with Carrots Ingredients:


Cooking Schedule: 35 minutes
Assemble all food, utensils and serving dishes
Utensils: measuring cups, spoons, knives,
2 small saucepans, lids, medium skillet with lid,
large skillet, 2 small bowls, whisk, salad bowl
Boil egg
Clean, tear spinach
Make mustard sauce
Peel garlic, cut in half
Sauté bacon
Slice onion
Peel, cut carrots
Trim, slice snow peas
Turn bacon
Cut red pepper (refrigerate half)
Make vinaigrette

Remove bacon, drain, crumble
Sauté red pepper
Add quinoa, stock to saucepan, cover, cook
Drain, rinse beans, refrigerate unused
Peel, chop egg
Make salad, serve
Done? Mind the quinoa, turn off if done
Sauté carrots, onion
Heat garlic, lemon, oil in skillet
Sauté tuna
Add pea pods to carrots, sauté
Turn tuna
Add stock, syrup to vegetables, cover, simmer
Fluff quinoa, spoon into serving dish
Remove tuna, garnish with mustard
Finish vegetables, Serve

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