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Main Course Menu Plan: Week 10 Spring II
Day 1: Shrimp, Avocado and Olive Pasta
Total time: 25 minutes
This is a simple pasta dish. Without a proper 'sauce' all of the individual tastes come through clearly, creating a symphony of well-balanced, fresh, savory flavors.
Ingredients:
- 10oz (300gr) cleaned shrimp
- 4 green garlic, sliced, app 1/2 cup, (1.5oz, 45gr) substitute 4 green onion and 1 clove garlic
- 1/3 cup Greek olives (1.5oz, 45gr, 12 - 15 olives)
- 1/3 cup green olives (1.5oz, 45gr, 12 - 15 olives)
- 1/2 cup cherry tomatoes, sliced (3oz, 90gr)
- 1 tbs fresh lemon juice
- 1 tbs capers
- 2 tbs olive oil
- 1 avocado (6oz, 180gr)
- 1 tbs fresh basil
- 1 1/4 cup pasta - (4.2oz, 120gr)
Instructions:
- Cook pasta according to package directions
- Trim and thickly slice green garlic, using as much green top as possible or slice green onion and mince garlic.
- Slice olives in half or thirds.
- Cut cherry tomatoes in half.
- Snip basil.
- Remove avocado from shell and cut into large cubes.
- Heat 1 tbs oil in a large, nonstick skillet.
- Add green garlic (or onion and garlic) and sauté briefly.
- Add shrimp and sauté until cooked through (they will turn opaque).
- Add remaining 1 tbs oil, lemon juice, capers, olives, and tomatoes. Cook, stirring, until tomatoes just start to get soft.
- Add pasta, stir well to combine and heat through.
- Add avocado, basil and serve.
Day 2: Brined, Grilled Pork Tenderloin
Total time: 40 minutes 10 minutes earlier
Brining keeps meat moist and tender during cooking and is particularly well-suited to pork. The tenderloin cooks quickly on the barbecue, and the rub adds even more flavors to it. Remember, slightly pink is now okay for pork, and over-cooking can ruin the best efforts....
Ingredients:
- 1 pork tenderloin, 14oz (420gr)
- The Brine:
- 2 cups very cold water or water and ice, mixed
- 2 tbs sea, kosher or other coarse salt
- 2 tbs brown sugar
- 2 tbs molasses
- The Rub:
- 1 tsp paprika
- 1 tsp dried rosemary
- 1 tsp dried marjoram
- 1/2 tsp garlic powder
- 1/4 tsp dry mustard
Instructions:
- Earlier in the day, at least 2 hours and up to 12 hours before cooking, mix water, salt, sugar and molasses in a deep bowl.
- Stir until sugar and salt are dissolved.
- Add pork, making sure that it's totally covered. If not, you can put pork in large zip-lock bag and add brine.
- Refrigerate, turning occasionally, until ready to cook.
- When ready to cook, remove pork and pat dry with paper towels.
- Discard brine.
- Mix all ingredients for the rub and sprinkle on all sides of pork, patting it lightly to stick.
- Cook on barbecue grill for 15 - 20 minutes, turning to brown all sides. Internal temperature should reach 145F (62C) or until only slightly pink in center.
- Remove and let rest a few minutes.
- Carve into 1" (2.5cm) thick slices and serve. Could also be roasted in the oven, 400F (200C) 25 - 30 minutes.
Day 3: Warm Pasta Salad with Sausage and Peppers
Total time: 25 minutes
This is a bit of a cross between a hot 'winter' pasta dish and a cold 'summer' salad. Lightly dressed with Balsamic vinegar, it has the taste of a salad with very little oil.
Ingredients:
- 1 1/4 cups (4.2oz, 125gr) bite-sized pasta penne, rigatoni...
- 12oz (360gr) sausages, total weight I used pork with herbs, you could use Italian, Brats, Turkey
- 1/2 red bell pepper
- 1/2 green or yellow bell pepper
- 1 onion
- 1 tbs olive oil
- 2 tbs red wine substitute sherry
- 1 tbs Worcestershire sauce
- 1 tbs red wine vinegar
- 1 tbs whole grain mustard
- 1/3 cup shredded cheese
- 2 tbs fresh marjoram or oregano leaves substitute 2 tsp dried
Instructions:
- Cook pasta according to package directions. Drain.
- Slice pepper into long strips, then cut strips in half.
- Slice onion.
- Heat 1 tbs oil in large, nonstick skillet. Add onions, peppers and sauté for 5 minute.
- Cut sausages into 1" (2.5cm) lengths and add to skillet. Sauté until cooked through.
- In a small bowl whisk together the wine, Worcestershire, vinegar and mustard.
- Add to skillet and bring to a boil, stirring to combine.
- Remove from heat, add pasta and herbs, stir well.
- Put into a large pasta or salad bowl, sprinkle with cheese and serve.
Day 4: Marinated Chicken Breasts, Grilled
Total time: 30 minutes
This is a simple marinade made with ingredients found in most pantries. The chicken is great as is, but will also be good tossed with salads or pastas.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1 tbs Worcestershire sauce
- 3 tbs red wine vinegar
- 3 tbs olive oil
- 1/3 tsp garlic powder
- 1/2 tsp oregano
Instructions:
- In small bowl whisk together Worcestershire, vinegar, oil, garlic and oregano.
- Pour over chicken and let marinate for 15 - 20 minutes or up to 2 hours.
- Cook on barbecue grill for 8 - 12 minutes per side or until done (test - take a peak), basting with any leftover marinade before turning.
- OR sauté in nonstick skillet for 8 - 10 minutes a side until nicely browned and done, basting with marinade.
- Slice if you like and serve.
Day 5: 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
- 1/2 green or red bell pepper (about 1 cup)
- 1/2 cup (3oz, 90gr) cherry tomatoes
- 8oz (240gr) red kidney beans
- 8oz (240gr) 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 6: Orange Glazed Pork Chops
Total time: 30 minutes
Ground ginger adds a bit of heat to this marinade, as does the garlic. Use between the 1/2 and 1 tsp, depending on your love of 'hot'. Boneless pork chops cook quickly on the barbecue, be careful not to over cook or they will be dry; a wee bit pink in the center is perfect.
Ingredients:
- 2 - pork chops, depending on size 12oz (360gr) if boneless
- Marinade:
- 3 tbs soy sauce
- 3 tbs orange marmalade
- 3 tbs dry sherry
- 1/2 - 1 tsp ground ginger
- 1/2 tsp garlic powder
Instructions:
- In small bowl whisk together the ingredients for the marinade - you need to use the whisk to break up the marmalade.
- Pour over chops and let marinate for 15 minutes (or longer...).
- Remove chops from marinade and cook on barbecue 10 - 15 minutes turning once or under broiler for 12 - 15 minutes turning once - or sauté in large skillet 10 - 15 minutes (you get the picture).
- Baste with any remaining sauce before turning.
- In all cases it depends on thickness and test for doneness by slicing and peaking. Remove and serve.
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