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Main Course Menu Plan: Week 8 Summer II
Day 1: Salmon Salad with Spanish Rice, Pimento Dressing
Total time: 40 minutes
This is a layered salad, with tomato-infused brown rice, shredded, fresh zucchini and roasted or grilled salmon, finished with a red pepper dressing. If you use quick-cooking Brown Rice it all goes together fast. Everything can be cooked ahead and assembled just before serving.
Ingredients:
- For the salmon:
- 2 salmon filets, 12oz total (360gr)
- 1 tbs fresh parsley
- 1 tbs fresh tarragon
- 1/4 tsp salt
- 1 tbs olive oil
- For the Spanish Rice:
- 1/3 cup (2.2oz, 65gr) brown rice, quick cooking
- 2 tbs chopped onion
- 1 clove garlic, minced
- 1 tomato
- 1 tbs olive oil
- 2/3 cup (5oz, 150ml) chicken stock
- For the Zucchini:
- 1 small zucchini (courgette) - about 7 inches long (15cm)
- 2 tsp olive oil
- Dressing for the Salad:
- 4oz (120gr) pimiento (pimento) or roasted red peppers 'net weight' of the pimento, not including the liquid
- 1/2 cup (4oz, 120gr) plain or Greek yogurt
- 1/2 cup (4oz, 120gr) mayonnaise
- 1 tbs fresh chopped oregano
- 1 tbs fresh snipped chives
- 1 tbs lemon juice
- 1 tbs good olive oil
- For salad
- lettuce for main course salad for 2 people
Instructions:
- For the salmon:
- Snip the parsley and tarragon.
- Mix herbs with the salt, oil and spread on the salmon.
- Bake at 400F 200C) for 15 minutes, or until done.
- Remove and set aside.
- Could also be done on the barbecue grill for about 10 minutes. If done earlier in the day, refrigerate until ready to use.
- For the Spanish Rice:
- Finely chop onion and mince garlic.
- Roughly chop tomato.
- Heat oil in small saucepan. Add onion and sauté until transparent.
- Add garlic and rice and sauté 2 minutes.
- Add chicken stock and tomato, cover, reduce heat and simmer until rice is done (package directions).
- Uncover, fluff with a fork and set aside - if done earlier in the day, refrigerate until ready to use.
- For the zucchini:
- Quarter the zucchini the long way, then slice.
- Sauté the zucchini in oil just until softened and tender.
- Dressing for the Salad:
- Snip/chop herbs.
- Drain pimento. Put pimento, yogurt into a blender and purée.
- Pour the yogurt mixture into a small bowl. Add the mayonnaise, lemon juice, olive oil and herbs, stir to combine.
- To Finish:
- Prepare lettuce, tear and put in large bowl.
- Add 4 tbs dressing and toss well. Divide and put in 2 flat salad bowls or on 2 plates.
- Fluff the rice, divide and spread on the lettuce.
- Put the zucchini on top of the rice.
- Cut the salmon into 4 nice pieces, divide and arrange on zucchini.
- Serve with more dressing on the side.
Day 2: Brined and Grilled Pork Loin
Total time: 60 minutes with 5 minutes earlier
Brining pork adds moisture and flavor, making what can be a somewhat dry cut, tender and succulent. It's easy to do and there's a lot of leeway on the timing: more than 6 hours but less than 24. If you don't have a deep enough bowl, try a saucepan or even a food bag that seals well. Use an 'instant read' meat thermometer.
Ingredients:
- 2 cups water very cold water
- 1 cup ice cubes
- 1/4 cup sea, kosher or other course salt
- 2 tbs brown sugar
- 2 tbs molasses
- 1 cup very strong coffee I used 3 tsp of instant coffee - so about 3 times stronger than normal
- 2 cloves garlic, crushed just smash it with the flat of a knife or the heel of your hand
- 1 tbs paprika
- 1 pork loin roast, boneless, 2 - 2 1/2 lbs. (1 - 1 1/2 kg)
Instructions:
- Earlier in the day, at least 6 hours and up to 24 hours before cooking: Put salt, sugar, molasses and paprika in a deep bowl.
- Add coffee and mix well.
- Add water and stir until sugar and salt are dissolved.
- Add garlic and ice, stir.
- Add pork; you should be able to completely submerge it (although it will float). Cover and refrigerate.
- Turn once or twice during the day if you think of it.
- When ready to cook, remove pork and cook on barbecue grill on indirect medium heat for 45 - 60 minutes, turning to brown all sides.
- Cook until 145F (62C) or until only pale pink in center.
- Remove and let rest 5 - 10 minutes.
- Slice half of it (or less) and serve.
Day 3: Barbecued Flank Steak
Total time: 25 minutes
A simple marinade for a simple cut but it imparts lots of complex flavors. To make the most of a flank steak, cook it quickly to medium-rare, than slice it thinly across the grain at an angle ...think of it as a square and slice diagonally from corner to opposite corner.
Ingredients:
- 12oz (360gr) flank steak
- 1 clove garlic minced or crushed
- 1 tsp dried oregano
- 1 tbs Dijon mustard
- 1/4 cup ketchup
- 1 tbs soy sauce
- 1 tbs olive oil
Instructions:
- Mix all ingredients except flank steak and pour over flank steak coating both sides well. Marinate 15 - 45 minutes (or longer in the fridge).
- Cook over high heat 3 - 5 minutes per side or broil 5 - 6 minutes a side - or until done as liked.
- Slice thinly at an angle on the diagonal for the most tender slices. Serve.
Note: The photo is not a flank steak - we can't get them but this is fairly close
Day 4: Salad with Pork, Green Beans and Mozzarella
Total time: 35 minutes
A cold salad can be just the thing for a hot summer evening.
Ingredients:
- 10oz (300gr) leftover Brined and Grilled Pork
- 1 ball mozzarella de Bufala, usually around 8oz (250gr) package weight , 4oz (125gr) net weight
- 1 - 2 ripe tomatoes
- 6oz (180gr) green beans
- 10oz (300gr) potatoes
- 1 tbs olive oil
- enough lettuce for 2 main dish salads
- handful fresh basil
- 2 tbs fresh, snipped chives
- Balsamic Vinaigrette:
- 3 tbs salad olive oil
- 1 tbs Balsamic vinegar
- 1 tbs Dijon-style mustard
Instructions:
- The potatoes:
- Slice potatoes in half the long way, then in half again. Then slice in half or thirds the short way.
- Put olive oil in a large bowl, add potatoes and stir to coat.
- Arrange potatoes on baking sheet with rim (I use my trusty, round pizza pan) Bake at 400F for 30 minutes. You can stir/turn once if you like to fuss but I usually don't bother.
- The beans:
- Top and tail beans and 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 medium 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.
- The rest:
- Prepare lettuce, tear and put into a large salad bowl.
- Tear large basil leaves, snip chives and add herbs to salad.
- Cut pork into strips.
- Cut cheese and tomatoes into large chunks.
- Vinaigrette:
- Whisk vinegar and mustard together in a small bowl. Slowly whisk in oil.
- To finish:
- Add 2 - 3 tbs vinaigrette to lettuce and toss well to combine. Taste, adjust.
- Arrange the pork, beans, potatoes, tomatoes and cheese nicely on the lettuce and serve, extra vinaigrette on the side.
Day 5: Grilled Chicken Breasts with Honey Mustard Glaze
Total time: 30 minutes
The chicken breasts are first marinated in lemon, oil and garlic, then grilled and basted with a lemon, honey and mustard mix. Since we are using the reserved marinade as a basis for the basting sauce resist the temptation to taste it. And stop basting a few minutes before the chicken is done, to finish cooking the sauce.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1/4 cup (2oz, 60ml) lemon juice preferably fresh
- 1/4 cup (2oz, 60ml) olive oil
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tsp garlic powder
- 2 tbs honey
- 2 tbs Dijon-style mustard
Instructions:
- In small bowl mix lemon juice, oil, herbs and garlic powder.
- Place chicken breasts in a dish with sides and pour marinade over. Let marinate 10 - 15 minutes or up to 4 hours in the refrigerator.
- Remove from marinade, reserving marinade.
- Pour reserved marinade into a small bowl. Add honey, mustard and whisk to combine.
- Cook chicken on barbecue grill for 7 - 10 minutes per side, or until done, basting with marinade sauce.
- Could also be sautéed in a nonstick skillet for same amount of time.
- Discard any leftover sauce. Serve.
Day 6: Teriyaki Chicken and Barley Salad
Total time: 25 minutes
Grilling the chicken breasts adds lots of flavor to this hearty salad.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 3 tbs Teriyaki sauce or marinade
- 2/3 cup (3.3oz, 95gr) barley, quick cooking
- 1 1/3 cups (11oz, 330ml) chicken stock
- 1 3/4 cup (15oz, 450gr) red kidney beans
- 1/2 green bell pepper or any other color
- 1/2 cup green olives, 12 - 16
- 1 - 2 tomatoes
- 2 tbs fresh basil
- 2 tbs fresh, snipped chives
- Teriyaki Vinaigrette:
- 1 tbs Dijon-style mustard
- 1 tbs Balsamic vinegar
- 1 tbs Teriyaki sauce or marinade
- 2 tbs salad olive oil
Instructions
- The chicken:
- Spoon the Teriyaki sauce over the chicken breasts and set aside to marinate for a few minutes.
- When ready, cook on barbecue grill for 10 - 12 minutes, turning once or under broiler for same amount of time or sauté in non-stick skillet for 12 - 15 minutes, until done.
- The barley:
- Cook barley in chicken stock according to package directions.
- The rest:
- Open, drain and rinse beans.
- Chop green pepper.
- Cut tomatoes into slices, then quarters.
- Slice olives in half.
- Snip herbs.
- Teriyaki Vinaigrette:
- Whisk mustard, vinegar and Teriyaki together in a small bowl.
- Drizzle in olive oil, whisking constantly, until thickened.
- To finish:
- Slice chicken breasts.
- Fluff barley, drain if needed.
- Combine all ingredients in a large bowl.
- Add vinaigrette, stir gently to combine and serve.
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