Week 3
Meat -South American Steak with Tomato and Avocado Salad
Meat -Tuscan Grilled Chicken with Grilled Veggie Farro Salad
Fish - Roasted Salmon with Grilled Zucchini and Corn Salad
Shrimp - Shrimp with Warm Apricot-Pistachio Vinaigrette
Vegetable- Zucchini Fritters
Week 3
Steak with Cherry Tomato and Avocado salad
6, 6oz steaks
Salt and fresh pepper
1½ pounds cherry tomatoes, quartered
½ teaspoon sugar
Salt and pepper
1 tablespoon red wine vinegar
1 garlic clove, minced
½ teaspoon ground coriander
2 tablespoons extra-virgin olive oil
2 avocados, halved, pitted, and cut into ½-inch pieces
1 poblano chile, stemmed, seeded, and cut into 2-inch-long matchsticks
½ cup fresh cilantro leaves
Season and grill steaks as you like.
Toss tomatoes, sugar, and ¼ teaspoon salt in large
bowl and let sit for 30 minutes. Transfer toma-
toes and any accumulated juices to salad spinner
and spin until seeds and excess liquid have been
removed, 45 to 60 seconds, stopping to redistribute
tomatoes several times during spinning. Return
tomatoes to bowl. Strain ½ cup tomato liquid
through fine-mesh strainer into 2-cup liquid mea-
suring cup; discard any extra liquid.
Bring tomato liquid, vinegar, garlic, and coriander
to simmer in small saucepan over medium heat and
cook until reduced to 3 tablespoons, about 5 min-
utes. Transfer to small bowl and let cool completely,
about 5 minutes. Whisking constantly, slowly drizzle
in oil until incorporated.
Add avocados, poblano, and cilantro to bowl with
tomatoes. Drizzle with dressing and gently toss to
combine. Season with salt and pepper to taste, serve with
steaks.
Tuscan Grilled Chicken with Grilled Veggie Farro Salad
1 (3 ½-pound) chicken, flattened
Kosher salt
⅓ cup good olive oil
2 teaspoons grated lemon zest (2 lemons)
⅓ cup freshly squeezed lemon juice
1 tablespoon minced garlic (3 cloves)
1 tablespoon minced fresh rosemary leaves
Freshly ground black pepper
1 lemon, halved
Salad:
1 cup pearled farro (6 ounces)
1 cup fresh apple cider
2 bay leaves
Kosher salt and freshly ground black pepper
½ cup good olive oil
¼ cup freshly squeezed lemon juice
1 chopped Calabrian chili or a big pinch of crushed red pepper optional
4 T oil packed sun-dried tomatoes, chopped
2 zucchini, cut in half lengthwise if thin, into quarters lengthwise if thick
1 lb asparagus, thick
1 pint grape tomatoes
½C parsley, chopped
½C mint, chopped
½C basil, chopped
2C arugula
½ cup roasted, salted pistachios, whole or chopped
2oz Parmesan cheese, use the veggie peeler to make wide shavings
Sprinkle the chicken with 1 teaspoon salt on each side. Combine the olive oil, lemon zest, lemon juice, garlic, rosemary, and 2 teaspoons pepper in a small measuring cup. Place the chicken in a ceramic or glass dish just large enough to hold it flat. Pour the lemon marinade over the chicken, turning it in the dish. Cover the dish with plastic wrap and refrigerate for at least 4 hours or overnight. Turn the chicken 2 or 3 times while marinating.
Place the farro, apple cider, bay leaves, 2 teaspoons salt, and 2 cups water in a medium saucepan, bring to a boil, lower the heat, and simmer uncovered for about 30 minutes, until the farro is tender. (If all the liquid is absorbed before the farro is tender, add a little more water.) Drain the farro and transfer to a large serving bowl. Discard the bay leaves.
Meanwhile, in a small measuring cup, whisk together the olive oil, lemon juice, 1 teaspoon salt, Calabrian chili, chopped sun-dried tomatoes, and ½ teaspoon pepper. Stir the vinaigrette into the warm farro and set aside for at least 15 minutes to cool.
Prepare asparagus, zucchini, cherry tomatoes for the grill. Drizzle them with olive oil and pepper. When the chicken is done grilling, grill the vegetables until the have some nice color and are just beginning to soften. They will continue to cook. Cook only about 5 minutes on high. A grill pan is the best for grilling these small vegetables. Set the veggies aside until you are ready to assemble the salad.
When ready to grill, prepare a hot charcoal fire on 1 side of a grill (or turn a gas grill on low heat). Spread ¼ of the coals across the other side of the grill. Place the chicken on the cooler side, skin side up, and weigh it down with the dish you used for marinating. Cook for 12 to 15 minutes, until the underside is golden brown. Turn the chicken skin side down, weight again with the dish, and cook for another 12 to 15 minutes, until the skin is golden brown and the chicken is cooked through. Place the lemon halves on the cool side of the grill, cut side down for the last 10 minutes of cooking. Remove the chicken to a plate or cutting board, cover with aluminum foil, and allow to rest for 5 minutes. Cut in quarters, sprinkle with salt, and serve with the grilled lemon halves.
Assemble the salad: cut the grilled veggies into bit sized pieces, add farro, chopped parsley, arugula, pistachios, and grated Parmesan to the veggies, toss gently.
Roasted Salmon with Grilled Zucchini and Corn Salad
1 soaked cedar plank
1.5 lbs salmon, cut into 2-3 inch wide pieces
1T olive oil
¼t kosher salt
¼t freshly ground black pepper
⅓ cup extra-virgin olive oil
2 garlic cloves, minced
Salt and pepper
¼ teaspoon red pepper flakes
2 ears corn, husks and silk removed
3 zucchini (8 ounces each), sliced lengthwise into
½-inch-thick planks
2 tablespoons chopped fresh basil
4 teaspoons lemon juice
2 ounces feta cheese, crumbled (½ cup)
Place the cedar plank in a rimmed sheet pan filled with water. Soak for 1 hour.
Whisk oil, garlic, ½ teaspoon salt, ½ teaspoon pepper, and pepper flakes together in large bowl.
Brush corn with 1 tablespoon oil mixture. Add zucchini to remaining oil mixture in bowl and toss
to coat. Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Turn all
burners to medium-high. Clean and oil cooking grate. Place corn and zucchini on grill; reserve any oil mixture remaining in bowl with zucchini. Grill, uncovered, turning com every 2 to 3 minutes, until kernels are lightly charred all over, 10 to 15 minutes total, and zucchini is well browned and tender (not mushy), 4 to 8 minutes per side.
Transfer corn and zucchini to cutting board.
Drizzle salmon with olive oil, kosher salt, and freshly ground pepper. Place on the cedar plank and place the plank/slamon on the right side of the grill on low heat, while the left side is on high. Cook with the lid closed about 12 minutes.
Cut kernels from cobs. Slice zucchini on bias ½ inch thick. Add vegetables to bowl with reserved oil mixture. Add basil and lemon juice and toss to combine. Season with salt and pepper to taste. Transfer salad to platter and sprinkle with feta.
Serve with salmon.
Shrimp and Salad with Warm Apricot-Pistachio Vinaigrette
8 soaked thin wooden skewers (soak for a minimum of 30 minutes)
1.5 lb peeled large Shrimp
1 pound fresh peas, shelled (1¼ cups) (asparagus would make a good substitution)
3 tablespoons white wine vinegar
2 teaspoons whole-grain mustard
½ teaspoon sugar
Salt and pepper
1 small shallot, halved and sliced thin
½ cup dried apricots, chopped
3 tablespoons vegetable oil
⅓ cup shelled pistachios, chopped
8 ounces (8 cups) pea greens
2 heads Belgian endive (8 ounces), trimmed,
halved lengthwise, and sliced ¼ inch thick
Bring peas and ¼ cup water to simmer in 10-inch skillet over medium-high heat. Cover, reduce heat to
medium-low, and cook, stirring occasionally, until peas are tender, 5 to 7 minutes. Drain peas and set aside. Wipe skillet clean with paper towels.
Whisk vinegar, mustard, sugar, and ¼ teaspoon salt together in medium bowl. Add shallot and apricots, cover, and microwave until steaming, 30 seconds to 1 minute. Stir to submerge shallot, then let cool completely, about 15 minutes.
Heat oil in now-empty skillet over medium heat until shimmering. Add pistachios and cook, stirring frequently, until toasted and fragrant, 1 to 2 minutes. Off heat, stir in shallot mixture and let sit until heated through, about 30 seconds.
Season shrimp with salt and pepper. Heat grill on high for 5 minutes, covered. Skewer the shrimp on soaked skewers, about 6 shrimp per skewer. Grill shrimp about 3 minutes on each side until flesh turns white. Do not over cook. Remove from grill and cover with foil. Prepare salad.
Gently toss pea greens, endive, and peas with vinaigrette in large bowl until evenly coated and wilted slightly. Season with salt and pepper to taste. Serve.
Zucchini Feta Pancakes
4 eggs, separated
4 packed cups coarsely grated zucchini (about four 1-incher)
1 cup finely crumbled feta cheese
½ cup finely minced scallions
I Tbs. fresh, finely minced)
a little salt (optional, to taste
black pepper
⅓ cup flour
oil for frying
sour cream or yogurt for topping
Beat the egg whites until stiff.
In a medium-sized bowl, combine zucchini, egg yolks (or not), feta, scallions, seasonings, and flour. Mix well.
Fold the egg whites into the zucchini mixture.
Heat a little oil in a heavy skillet. When it is very hot, add spoonfuls of batter, and fry on both sides until golden and
crisp.
Serve immediately, topped with sour cream or yogurt.
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