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Menu Plan for Fall II: Week 1, Wednesday
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Daily Recipes:
Grilled Chicken Breasts Piccata
Green Bean and Quinoa Salad
Cooking time: 60 minutes for menu Cooking schedule: see below for instructions
One last grain/vegetable salad for the season. I used black quinoa, but either the tan or red will be fine. I haven't really been able to tell the difference in the flavors - but I do like the colors.
Grilled Chicken Breasts Piccata
Total time: 30 minutes
Capers, tarragon and lemon add a wonderful flavor to chicken breasts. Marinated for just 15 minutes, cooked on the barbecue grill and finished with a lemon, tarragon, caper sauce, these boneless chicken breasts make a lovely gourmet summer dinner, worthy of dinner guests... or just you!
Ingredients:
- 2 chicken breasts, boneless, skinless
- 3 tbs capers (with liquid)
- 4 tbs fresh lemon juice, about 1 lemon
- 4 tbs olive oil
- 2 tsp fresh snipped tarragon substitute 1 tsp dried
Instructions:
- Chop 2 tbs capers.
- Squeeze the lemon and remove any pips.
- Put lemon juice and oil in a small bowl and whisk well to combine, it should get thick.
- Put 3 tbs of the lemon/oil mixture into a separate bowl for the sauce.
- To the remaining marinade add the chopped capers.
- Put chicken in a shallow dish, pour the marinade with the chopped capers over and let marinate for 15 minutes.
- Snip the tarragon and add it to the sauce (reserved 3 tbs of lemon/oil), set it aside.
- To cook: Remove the chicken from marinade, discarding the marinade, and cook on barbecue grill for 8 - 12 minutes per side depending on size, or until done, take a peak and see.
- Or can be sautéed in nonstick skillet over medium heat for the same time.
- Remove from heat, slice, drizzle the sauce over the top, sprinkle with remaining capers and serve.
Green Bean and Quinoa Salad
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. Combine with green beans and a light vinaigrette for a healthy salad. You could substitute Basmati or Jasmine rice.
Ingredients:
- 1/2 cup (3.5oz, 100gr) quinoa
- 1 cup (8oz, 240ml) chicken stock
- 6oz (180gr) green beans
- 1 large, ripe tomato
- 1/2 green bell pepper
- 2 tbs fresh basil
- Lemon Vinaigrette:
- 2 tsp soy sauce
- 2 tsp lemon juice
- 2 tsp white balsamic vinegar
- 4 tsp olive oil
Instructions:
- 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).
- Top and tail beans and cut into bite-size pieces.
- Put a medium saucepan 2/3rd's full of water on high heat.
- When boiling add beans and blanch for 3 minutes.
- Drain and immediately rinse with cold water.
- Cut tomato into wedges.
- Chop green pepper.
- Snip basil.
- Make vinaigrette: Mix soy sauce, lemon and oil in a small bowl, whisking vigorously to thicken.
- To finish:
- When quinoa is done, put it into a medium bowl.
- Add tomato, pepper, beans, basil and stir to combine.
- Add vinaigrette and stir gently.
Cooking schedule: 30 minutes |
Top and tail beans, blanche |
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