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Showing posts with label meal plan. Show all posts
Showing posts with label meal plan. Show all posts

Tuesday, 3 December 2013

Monday: Tortiere

This falls under the Fambly Week umbrella; my high school best friend's mom (holla Julie!!) made the best tortiere I've ever had, and it was always awesome when I could sneak some. Unfortunately she passed before my BFF was into cooking, so her recipe was never passed on. I've tried a few commercially available ones, they just did not do it for me, so I figured I would give it a shot on my own.

This is traditionally a pork meat pie, but I wanted to try a couple of variations, see what gave the best flavour. I tried all pork, half pork / half beef and half pork / half turkey. The turkey blend just did not have enough meaty flavour, so it was between the beef and all pork. I went with the beef mixture, but I really think either would work.



You will need:

For the crust:

2 1/2 c all-purpose flour
1/2 tsp salt
1/2 c butter, cold and UNSALTED
1/4 c lard, cold
6-8 Tbsp cold water
1 egg white



1 lb extra-lean pork
1 lb exra-lean beef (or just use all pork - it's your pie, sailor!)
10 oz potatoes, 2 medium
2 celery stalks
2 small onions
3 garlic cloves
1/4 c red wine
1/2 c beef stock
1/2 tsp each nutmeg, ground cloves, thyme
1 bay leaf
Salt, pepper

I just ate the carrot, decided not to use it. It was nummy, though!

Turkey / pork at 12, Beef / Pork at bottom right, all pork plus pork at bottom left


First, get your crust ready. It needs time to rest and break down gluten and blah blah. So, measure your flour and salt into a wide bowl, add in the cold butter and lard. Work it in with a pastry blender or two knives, until it looks like itty bitty pea / crumbs.



Make a well in the center and start adding in your cold water by the tablespoon. Swirl it with your fingers, adding enough so that it feels cohesive without being gooey. We do not ever want gooey.




Once it will hold together in a ball, break it into two balls, wrap with plastic wrap and refrigerate for at least 2 hours. Gluten blah blah destroying something or rather, make it so!




On to prep! LOTS of prep! Preheat your oven to 350 degrees Fahrenheit. Peel your potatoes, (sacrilege, I know, but I wouldn't want people wandering across a potato peel and having it throw them off completely), chop them up and bring to a boil in a pot of water. Cook for 10-15 minutes until poke-able, drain, mush and set aside. While they are boiling, chop your celery and onions into a fine dice, mince your garlic. That's not actually a lot of prep, maybe it just felt like it because I did three types. Anyway!



Cook your meat in a LARGE saucepan, breaking apart as you go. I really like it to be as fine as possible, but you may like chunky-style. It's your pie, sailor! Do as you will. Break it down somewhat, cooking until all of the pink is gone, about 8-10 minutes. Drain off the fat.





Add everything else in. Seriously, dump it all in there, including the potato. It's gonna take a little while, mix it carefully in that pan that totally looked big enough, didn't it? Bring to a boil, then cover and simmer for 25 minutes. Take the lid off and let simmer for another 5-10, until the liquid is almost all gone. Taste! Add more pepper, probably more thyme, salt, whatever. Taste again!

 



Roll out half of your dough, I suggest this awesome pie roller measuring mat, because it's pretty much idiot proof. Drape your rolled out dough over the pie plate, brush with egg white. Roll out the other half of your dough, leave it on the mat while you fill your pie.





Add in the meat filling, top with the rolled out crust.




Mush together the outside ring, make it as pretty as humanly possible. Or you-ly possible. Slice a few vents in it, brush with egg white and bake for 40-50 minutes, until golden brown and flaky-looking.

It's a happy pie!

Also a ginormous pie

Happy and now with a tan!


This worked out to 450 calories per slice, and there are 8 servings in one huge pie. That is super high, but we could still in a nice refreshing salad with this and have a little bit of dressing. Like dot it on.




Enjoy!

Monday, 2 December 2013

Meal Plan : The So Late / Fambly One!

I know. I know I haven't posted in forever, so I won't waste any more time yakking and will head right to the meal plan for next week. Just kidding - no yakkin? Me? It's been a crazy busy few months, but there really isn't any one reason I've fallen off the face of the earth. Let's blame it on kids! That's why we have them, amirite?

Monday, 30 September 2013

Monday: Cheesy Chicken Enchilada Bake

This is a revamp of my BlackBean Enchilada Casserole; mainly because I have loads of chicken and even more peppers at this very moment. Although there are vegetables contained within (sounds cage-y), I'm gonna add a salad at suppertime anywho. This is so creamy and YUMMY, you gotta try it.


 

You will need:

1 tsp vegetable oil
1 lb chicken, boneless, skinless, chopped into bite-sized pieces
1 tsp chili powder, salt, pepper
1/2 medium onion, diced
1/2 green pepper, also chopped into bite-sized pieces
1/2 red pepper, chopped into bite-sized pieces (are you sensing a theme?)
1 c brown rice, cooked
1 c light sour cream
1 tsp cumin (optional if you have a husband named Steve)
3 oz light cheese, grated (or purchased pre-shredded cause that is awesome), divided
4 large whole wheat whole grain tortillas / wraps
1 425ml jar enchilada sauce (Safeway!)




Prep! Chop your peppers and onion, slice up your chicken. Start pre-heating your oven to 350 degrees Fahrenheit.





Measure the rice and sour cream; spray a 10 x 18 pan with oil. Pour 1/4 c of the enchilada sauce into the pan, warm the rest in a pan on the stove. Set aside.



Heat the oil in a sauté pan, add in the cut up chicken and cook, stirring frequently, for about 3-5 minutes, until the pink is mostly gone. Sprinkle with 1/2 tsp chili powder at some point.



Add in the peppers and onion, cook for 3 more minutes until they are somewhat softened.




Meanwhile, in a medium bowl mix the sour cream, rice, half of the cheese, the rest of the chili powder and the cumin.



Add the chicken mixture to the rice, stir to mix.



Start dredging the tortillas through the warmed enchilada sauce; laying two on the bottom of the pan.




Dump half of the chicken & rice on top, smooth the cover.



Dredge the remaining two tortillas, place and cover with the remainder of the chicken mixture. Drizzle on whatever is left of the enchilada sauce and sprinkle on the rest of the cheese.




Bake for 30 minutes at 350 degrees, should be a-bubbling. You're gonna want to let that stand for about 5 minutes before cutting into it. I know, make a salad!



I cut this into 6 servings, at 349 calories per. With said salad (did I suggest that often enough? because I can totally ramp that up), we will still be around the 400 - 500 calories suggested by Weight Wise. Yay for casseroles and ovens!




Enjoy!

Sunday, 29 September 2013

Meal Plan: Fall Means I Can Use My Ovens Again!

It's officially fall! On the calendar and everything! That means I can bake to my heart's content and won't get the stink-eye from the ol' hubba-roo. I love this season because it is so pretty and I can wear sweaters alla time, shortly before switching to parkas and much, much swearing. If you aren't familiar with Canadian seasons, I will break it down for you:

Winter: January to April
Spring: May
Summer, aka Road Construction: June to July
Fall: Mid-August to September
Winter again: October to December

Anywho, back to the meal plan. Now that things have sorted out with school and preschool and all the different programs, including the hubb's Wednesday nights out (Vegetarian Wednesday returns!), I am ready to get back at it. With the "it" being:

The Plan

Monday: Cheesy Chicken Enchilada Casserole
Tuesday: Shepherd's Pie - the "No Lamb Ever" Version
(Vegetarian) Wednesday: Slow Cooker Dal
Thursday: Barley Chicken Bake
Friday: Audrey's Steamed Fish
Saturday: Pork Chops A La Ziggie
Sunday: Shrimp & Veggie Stirfry

The Shopping List:

Monday: Cheesy Chicken Enchilada Casserole
1 tsp vegetable oil
1 lb boneless, skinless chicken breasts
1 onion
1 green pepper
1 red pepper
1 425ml jar enchilada sauce
4 large whole grain whole wheat tortillas
1 c brown rice
1 c light sour cream
1 tsp chili powder
3 oz light shredded cheese


Tuesday: Shepherd's Pie - The "No Lamb Ever" Version
1 lb extra-lean ground beef
1 medium onion
1 c canned / frozen / fresh green beans / peas
1 c canned / frozen / fresh corn
1 large carrot
2 Tbsp whole grain whole wheat flour
2 c beef stock
Thyme, salt, pepper and Montreal steak spice
3/4 lb potatoes, around 375 g -ish
1 Tbsp butter
2 Tbsp milk
1 oz light cheese


Vegetarian Wednesday: Slow Cooker Dal
1/2 head cauliflower
1 large parsnip
1 apple - Granny Smith if you got it
1/2 small onion
1 inch piece of fresh ginger
1 1/2 c lentils
1/2 c barley (it's barley week!)
Ground cumin, ground coriander, turmeric, salt
2 dried chilis
Juice of one lemon
1 tsp ghee
1 1/2 tsp cumin seeds
1 1/2 tsp mustard seeds


Thursday: Barley Chicken Bake
1 tsp vegetable oil
1 large onion
1/2 c pearl barley
2 c chicken stock
2 c cooked chicken breast
1 red pepper
Salt, pepper


Friday: Audrey's Steamed Fish
1 lb white fish fillets (you know, whatever Safeway has lots of)
1/4 c reduced-sodium soy sauce
3 green onions
1 inch piece fresh ginger
2 c cooked brown rice


Saturday: Pork Chops A La Ziggie
1 lb centre-cut bone-in pork chops
1 tsp vegetable oil
Salt, pepper, thyme
2 Tbsp ww/wg flour
1/4 c red wine
3 c beef stock


Sunday: Shrimp Stirfry
1 Tbsp cornstarch
2 Tbsp reduced-sodium soy sauce
1 c chicken stock
2 Tbsp fresh ginger
Chili flakes
2 tsp sesame oil
3 garlic cloves
4 c broccoli
1 red pepper
1 yellow pepper
1 bunch green onions
1 lb shrimp
2 c brown rice


As always, I will be aiming to have complete meals in the 400 to 500 calorie range, as per the Weight Wise guidelines. I am currently tracking protein content as well, if anyone would like that information, I can certainly throw that right on in there.

I am also gearing up for Christmas baking (stockpiling butter); that should start within the next week, so brace yourselves.

I hope everyone had a great summer, talk to you tomorrow!

Monday, 1 July 2013

Sunday: Tuscan Chicken

We are elbows deep in a rainy summer right now; I am hoping to have nice enough weather to be able to grill some chicken, but just in case, I am going to throw in one of my favourite chicken and tomato dishes. Plus I love using chicken thighs, although I hate de-boning them so I cheat and buy the ones that are already done. Does anyone else think of that cartoon by Gary Larson "Boneless Chicken Ranch" whenever you see that description? I do, but I am probably a bad person.



1 lb chicken thighs, boneless and skinless
1 tsp olive oil
1 medium onion, sliced
2 red, yellow or orange peppers, sliced
2 garlic cloves, crushed
14 oz can diced tomatoes
2/3 c white wine (or chicken stock if you aren't into intoxicating minors)
1 tsp oregano
15-oz can cannellini (white kidney) beans
Salt, pepper


Prep! Slice your onions and peppers thinly, trim the fat off the chicken. Drain and rinse your beans. I wouldn't crush your garlic in advance, though, messy and you want all the flavour in your pan. I am going to be ricing my tomatoes because the original recipe called for passata, and I can't find that nowheres. Should you have a food mill or potato ricer, feel free to press your diced tomatoes the same way, even a fine mesh sieve would work. Just push through the mesh and voila! Or just used diced and don't do anything to them, it will just be a little more chunky.

Heat the oil, season your chicken with salt and pepper; cook until golden on both sides, about 4-5 minutes per side.


Flaaaavour
Remove the chicken from the pan, set aside and keep warm. Add the peppers and onions to the pan, cook until almost softened, about 3 minutes.


Now crush your garlic! Add it to the pan, cook for just one more minute. Just one!

Right about now your kitchen starts smelling amazing

Pour in the wine or chicken stock, scrape up all the awesome brown bits on the bottom. Return the chicken and add in the diced tomatoes, oregano, salt and pepper to taste. I always feel uncomfortable when I read "season to taste" in a situation like this, because I certainly don't dig tasting sauce that has half-raw chicken in it and cold tomatoes. What I mean in this situation is sprinkle some on, taste it in 10 or 15 minutes and adjust as needed.

Bring to a boil, then simmer at low heat for 30-35 minutes, until the sauce is reduced somewhat and the chicken is cooked through. Flip the chicken halfway through.


Add in the rinsed and drained beans; stir and heat through, about 5 minutes.


I made this into 4 portions at 408 calories per serving and added some fusilli and broccoli for a full meal in the 400-500 calorie range. Mine was a little higher because I had a couple hundred grams of chicken thighs. If you used the 1 pound, you would end up closer to 330 calorie range. I prefer it with a lighter pasta, say angel hair or spaghettini, but fusilli is what I had, and it was lovely. If you haven't tried cannellini beans before, you have to. They add juuust the right amount of creaminess and a nice punch of protein, fantastic. Try it!


Enjoy!