RECIPES
Chicken or Veal Parmigiana
Chicken Schnitzel with Mushroom Sauce
Sweet and Sour Chicken
Satay
Chicken Tikka Masala
Calico Bean Hot Pot
Meat Loaf
Cabbage Rolls
Chili con Carne with Chocolate
Lasagna
Italian Sausage Pasta Sauce
Pizza
Tacos, Guacamole, Salsa Fresca
Chili Rellenos
Chicken Quesadillas with Pumpkin Mole Sauce
Ginger-Fried Beef
Steak
Pot Roast
Beef Brisket
Stir-Fries & Cooking with a Wok
Foil Packets
Swedish Meat Balls
CHICKEN OR VEAL PARMIGIANA
4 boneless, skinless chicken breast halves (~1½ lbs). Trim any fat, and remove the white tendon running through the tenderloin. Flatten or pound to ⅜ to ½ inch thickness. Sprinkle both sides salt and pepper.
Dredge in ½ c all-purpose flour, then egg mixture (2 large eggs + 1 tbsp milk), then coat with fresh bread crumbs: crumbs + ½ c parmesan + 1 tbsp parsley or basil or 1 tsp rosemary, thyme or oregano + 1tsp salt, ½ tsp pepper. Press down on crumbs to adhere.
Heat heavy skillet medium heat 1½ tbsp butter + 1½ tbsp. olive oil until fragrant and nut-brown. Saute chicken for 2-3 minutes per side (1½ min for ¼” veal, four minutes for unpounded chicken). Drain on paper towels. Preheat over to 180° and keep warm in the oven.
Tomato Sauce (2 ½ c). Heat a large skillet medium with 2 tbsp olive oil. Add 1 small onion finely chopped, 1 small carrot finely chopped, 1 celery rib with leaves finely chopped, 2 tbsp parsley f. ch. Cover, reduce heat to low and cook 15-20 minutes or till vegys soft. Add 2 small cloves garlic, 1 tbsp chopped basil, rosemary or thyme. Cook for 30 seconds. Stir in 1¾ lbs ripe tomatoes (or 28 oz whole tomatoes broken by hand), 2 tsp tomato paste, ¾ tsp salt, ¼ tsp pepper. Simmer uncovered 15-20 min. Pass through a food mill if desired.
Sun Dried Tomato: substitute ½ c sundried tomato (not in oil, reconstituted with boiling water for 20 minutes). Chop finely. Replaces 8 oz of canned tomato.
Assembly: Preheat oven 350°. Oil 13×19” baking dish. Spoon ½ cup sauce. Overlap chicken, sprinkle 3-4 tbsp parmesan, 1 c sauce. Top 6oz mozzarella cheese thinly sliced + ½ c grated parmesan.
Cover foil, bake 20-30 min. Serve spaghetti. Sprinkle fresh parsley.
CHICKEN SCHNITZEL in MUSHROOM SAUCE
half chicken breast – cover with saran, flatten ⅜” with a meat mallet, cut in 3 manageable pieces, pat dry, salt and pepper.
Coat completely in each: flour, egg beaten with 1 tbsp water and then fine bread crumbs with Italian spices, basil, parsley, oregano, finely grated parmesan cheese or cayenne.
1 ½ tbsp. butter + 1 ½ tbsp. olive oil
Brown breaded chicken 2-3 minutes per side or till nut brown. Transfer to oven warm at 200°.
½ c onion
2 cups mushrooms, sliced
2 cloves garlic
red wine or chicken broth
½ c whipping cream
Heat olive oil. Saute ½ c onion, 2 c mushroom sliced, 2 c garlic minced.
Deglaze pan with red wine or chicken broth. Reduce. Add ½ c whipping cream. Salt and pepper to taste. Heat till thickened.
Serve with mashed potatoes, and grilled vegetables. Salad.
SWEET and SOUR CHICKEN
Combine 3 tbsp flour, 1/2 tsp each garlic powder, salt, and black pepper in a shallow dish.
Roll and coat 1 lb boneless chicken breast cut into 1-inch cubes in flour mixture. Cook and stir chicken in 2 tbsp hot oil, medium-high heat, until no longer pink in the center and juices run clear, 8 to 10 minutes; remove and set aside.
Cook and stir 3 celery ribs sliced, 2 red peppers diced, and 1 onion chopped in 1 tbsp medium heated oil until slightly tender, about 5 minutes. Add chicken and 1 c pineapple chunks (canned or fresh).
Whisk 1/3 c brown sugar and 1/2 c each ketchup, lemon juice (or rice wine vinegar), and pineapple juice in a bowl; pour into the skillet; bring to a boil.
Serve with rice.
SATAY
1 ½ lbs pork tenderloin or chicken breasts in 1” cubes
2 tbsp butter
1 tbsp lemon juice
zest of 1 lemon
½ tsp Tabasco
3 tbsp grated onion
1 tbsp brown sugar
1 tsp coriander
½ tsp ground cumin
¼ tsp ginger
1 clove garlic, minced
½ c Indonesian soy sauce or teriyaki sauce
wooden skewers
Place meat in a shallow dish
Melt butter in a saucepan and add the remaining ingredients. Boil and simmer 5 minutes. Pour over meat, cover and refrigerate overnight. Turn meat periodically (butter will congeal but don’t worry).
Put 5-6 pieces on each skewer. Grill on barbeque turning frequently for 15 minutes (don’t overcook)
SPICY PEANUT DIPPING SAUCE 1½ c
Whisk 1/2 c chunky or smooth peanut butter and ¼ c hot water. Stir in 3 tbsp lime juice, 3 tbsp Asian chilli sauce, 1 1/2 tbsp soy sauce, 1 tbsp dark brown sugar, 2 tbsp cilantro ch, 2 med clove garlic minced, 1-2 serrano peppers +/- seeds minced, 1/8 c finely chopped peanuts, 2 scallions sliced for garnish.
CHICKEN TIKKA MASALA 6 SERVINGS
Chicken: 2 pounds skinless, boneless chicken breasts, halved lengthwise
Marinade: yogurt helps tenderize the chicken; the garlic, ginger, and spices in the marinade infuse it with lots of flavour.
6 garlic cloves, finely grated, 4 tsp finely grated peeled ginger, 4 tsp ground turmeric, 2 tsp garam masala, 2 tsp ground coriander, 2 tsp ground cumin, 1½ cups whole-milk yogurt (not Greek), 1 tbsp kosher salt 3 tablespoons ghee (clarified butter) or vegetable oil, 1 small onion, thinly sliced, ¼ cup tomato paste, 6 cardamom pods, crushed, 2 dried chiles de árbol or 1/2 teaspoons crushed red pepper flakes
1 28-ounce can of whole peeled tomatoes
1 cup heavy cream, ¾ cup chopped fresh cilantro plus sprigs for garnish
Steamed basmati rice (for serving)
Preparation: Combine garlic, ginger, turmeric, garam masala, coriander, and cumin in a small bowl. Whisk yogurt, salt, and half of spice mixture in a medium bowl; add chicken and turn to coat. Cover and chill 4-6 hours. Cover and chill the remaining spice mixture.
Heat ghee in a large heavy pot over medium heat. Add onion, tomato paste, cardamom, and chilis and cook, stirring often, until tomato paste has darkened and onion is soft, about 5 minutes. Add the remaining half of the spice mixture and cook, stirring often, until the bottom of the pot begins to brown, about 4 minutes.
Add tomatoes with juices, crushing them with your hands as you add them. Bring to a boil, reduce heat, and simmer, stirring often and scraping up browned bits from the bottom of the pot, until sauce thickens, 8-10 minutes.
Add cream and chopped cilantro. Simmer, stirring occasionally, until sauce thickens, 30-40 minutes.
Meanwhile, preheat the broiler. Line a rimmed baking sheet with foil and set a wire rack inside the sheet. Arrange chicken on a rack in a single layer. Broil until chicken starts to blacken in spots (it will not be cooked through), about 10 minutes.
Cut chicken into bite-size pieces, add to sauce, and simmer, stirring occasionally, until chicken is cooked through, 8-10 minutes. Season with salt and pepper.
Serve with rice and cilantro sprigs.
Do Ahead: Chicken can be made 2 days ahead. Cover; chill. Reheat before serving.
Chicken tikka masala is chicken tikka, chunks of chicken marinated in spices and yogurt, that is then baked in a tandoor oven, and served in a masala (spice curry mixture) sauce that is usually creamy and orange-coloured. A tomato and coriander sauce is common, but no recipe for chicken tikka masala is standard; a survey found that of 48 different recipes, the only common ingredient was chicken. The sauce usually includes tomatoes (frequently as purée), cream, coconut cream and spices. The sauce and/or chicken pieces may be coloured orange using foodstuffs such as turmeric, paprika, tomato purée or with food dye. Lamb, fish or paneer can also be used.
There are multiple claims to its place of origin, including the Punjab region of the Indian subcontinent, the British Bangladeshi community and Glasgow, Scotland. Masala is now a true British national dish, not only because it is the most popular, but because it is a perfect illustration of the way Britain absorbs and adapts external influences. Chicken tikka is an Indian dish. The masala sauce was added to satisfy the desire of British people to have their meat served in gravy. Chicken tikka masala is served in restaurants around the world, including Indian restaurants in Britain and North America. It is among the United Kingdom’s most popular dishes – a 2012 survey of 2,000 people in Britain claimed that it is the country’s second-most popular foreign dish to cook, after Chinese stir fry.
CALICO BEAN HOT POT
Cook 1 lb lean hamburger, drain and add to large casserole dish.
Cook ½ lb bacon cut into 1” pieces. Remove with a slotted spoon. Add to casserole.
In bacon fat, sauté 1 onion ch, 2 cloves garlic minced, 1 red pepper, 1 green pepper, 1 jalapeno, 1 stalk celery diced. Add to casserole.
Add 1 can each of kidney beans, pork and beans, one of lima beans, black-eyed peas, or broad beans. ½ c ketchup, ½ c brown sugar, 1 tbsp mustard, 2 tsp vinegar, salt and pepper to taste. 1 c chicken or vegetable broth.
Bake open @350° for one hour.
Serve with mashed potatoes. This is a long-time family favourite. My children love it. It is also my favourite home-cooked meal that I dehydrate and take backpacking. Because of the high fat, store the dehydrated Hot Pot in single servings zip-locks, in the freezer until use.
MEATLOAF
Saute in olive oil, 1 red pepper ch, 1 green pepper ch, 1 zucchini thinly sliced, 3 cloves garlic minced, 1 medium onion ch, red pepper flakes. Reserve.
Add to large bowl: 1½ lb extra lean hamburger, ½c parmesan grated, 1 c Balderson’s old cheddar grated, ½ c bread crumbs or quick cook oats, 2 whisked eggs, ½ c ketchup, 2 tbsp parsley, 2 tbsp fresh thyme, ½ c balsamic vinegar, salt, pepper. Add vegetables and mix well. Place in a large loaf pan.
Glaze: ½ c ketchup, ¼ c balsamic vinegar, red pepper flakes. Coat top of loaf.
Bake at 350° for 60 minutes.
Serve mashed potatoes.
MEATLOAF II
Meat: Historically used as “meatloaf mix”, an equal combination of beef, veal and pork. The best is 1 lb. 80% lean ground chuck, ½ lb. each ground pork and veal.
Fillers: Necessary to prevent meat loaf from beginning coarse, dense and too much like hamburger. Best should help with texture but not add flavour: cracker crumbs, quick-cooking oats or fresh bread crumbs.
Sauté vegetables: onion, garlic (also zucchini, mushrooms, sweet, poblano, Serrano chilis). As the meatloaf cooks at 160°, raw onion never really cooks.
Added liquid: Necessary to moisten the filler and thus prevent dry meat. Avoid beer or wine (temperature not high enough to burn off alcohol), tomato sauce (tastes like a meatball with sauce), or ketchup (better on the outside as glaze). Whole milk or plain yogurt were their favourites. I like balsamic vinegar and aged white cheddar cheese. Try half-and-half, sour cream,, cottage cheese ++.
Pan or free-form? Pans cause meat to stew rather than bake making it pale and less flavourful, meat juices dilute the glaze, and bacon on the outside doesn’t attach to the loaf properly. Free-form results in a browned, crusty exterior – top and sides, glaze on top and sides, add bacon.
Bacon? They liked Oscar Meyer Naturally Hardwood Smoked Bacon.
Ketchup? They liked Heinz Organic tomato ketchup.
BACON-WRAPPED MEATLOAF with GLAZE
• 2 tsp veg oil
• 1 onion ch.
• 2 garlic cloves minced
• ½ c whole milk or plain whole-milk yoghurt
• 2 large eggs
• 2 tsp Dijon mustard
• 2 tsp Wocestershire sauce
• 1 tsp salt
• ½ tsp pepper
• ½ tsp dried thyme
• ¼ tsp hot sauce
• 1 lb 80% lean ground chuck, ½ lb ground pork, ½ lb ground veal
• ⅔ c crushed saltines (16 square) or ⅔ c quick oats or 1½ c bread crumbs
• ⅓ c minced fresh parsley
• 8-12 oz. thin-cut bacon
Line 13×9 baking dish with foil. Oven at 350°F. Sauté onion and garlic in oil medium 5 min.
Combine liquids and spices then add rest of ingredients. Add liquid until not sticking to bowl. With damp hands shape into 9×5” loaf.
Glaze: ½ c ketchup or chili sauce, ¼ c brown sugar, 4 tsp cider vinegar.
Brush with half of glaze, arrange bacon crosswise over loaf, overlapping slightly and tucking ends under loaf.
Bake until bacon crispy, 160°, about 1 hour. Rest at least 20”. Simmer remaining glaze until slightly thickened. Slice meatloaf and serve with extra glaze.
CABBAGE ROLLS Yield 1 dozen
Sauce. In 2tsp butter, sauté 1 c chopped yellow onions x 3 min. Add 1 tsp garlic minced and cook x 1 min. Add 28oz can diced tomatoes and juices, 2tbsp tomato paste and 1/2 cup cream and simmer till thickens ~5min. Add 1 tbsp apple cider vinegar and 1 tbsp sugar, simmer x 5 min. Adjust seasoning.
Cabbage. Cut out the core of 1 head cabbage. Bring a stockpot of water to a boil on high heat. Drop the cabbage into the boiling water and press it down with a wooden spoon, boiling for 5 minutes. Carefully remove the cabbage from the water using 2 forks and strain in a colander for 1 minute, but keep the water boiling. Peel off the softened cabbage leaves, stopping when the leaves get hard and dry. Return the head of cabbage to the water, repeating the process. Shave off the excess spine from the outer side of each leaf. Spread on paper towels and pat dry. Set aside.
Stuffing. In 2 tsp butter, medium, sauté 1 c chopped onions x 5min. Add 2 tsp garlic minced x 1min and set aside.
In a large bowl, combine 1 lb beef or ½ lb beef and ½ lb pork, 2 c cooked long grain rice, 2 tsp Essence (or in place of Essence: 1 tsp pepper, 1 tsp dried dill, 1 tsp mustard powder. Add 2 carrots shredded cooked briefly with the onions), ½ tsp salt, ¼ tsp pepper, 1 egg, and cooked onions. Mix well.
Essence (Emeril’s Creole Seasoning): 2 1/2 tbsp paprika, 2 tbsp salt, 2 tbsp garlic powder, 1 tbsp black pepper, 1 tbsp onion powder, 1 tbsp cayenne pepper, 1 tbsp dried leaf oregano, 1 tbsp dried thyme
Preheat the oven to 350 degrees F.
Spread a thin layer of the sauce over the bottom of a baking dish.
Lay the cabbage leaves, rib side down, on a flat work surface. One at a time, spoon the filling into the centre of the cabbage leaves, about 1/4 cup, depending upon the size of the leaves. Roll it together, tucking in the sides as you roll and place in a layer on the sauce in the baking dish. Repeat, stacking the cabbage packages, as necessary. Pour the remaining sauce over the rolls, cover tightly with aluminum foil, and bake until the meat is cooked through and the rolls are tender, about 2 hours. Remove from the oven and serve the rolls with the sauce spooned over the top.
CHILI CON CARNE with CHOCOLATE
Why add chocolate to chili? The taste will be unrecognizable. But somehow, mysteriously, chocolate adds depth and smoothness to chili. It blends and melds the chili spices together to add a sort of umami flavour.
2 tbsp vegetable oil
1 large onion, diced
½ bunch celery, diced
2 green peppers, diced
2½ lb ground beef
2 tbsp chili powder, 1 tbsp cumin, 2 tsp pepper, 2 tsp salt, 2 tsp onion powder
2 tablespoons unsweetened cocoa powder
2 – 19 oz can kidney beans
1 – 19 oz can black beans
2 – 28 oz cans diced tomatoes
1 small tin tomato paste
¼ c brown sugar
¼ c apple cider vinegar
2 c beef broth
Heat oil and brown hamburger, drain and set aside. Add oil, sauté onion for few minutes. Add garlic, celery, and green peppers and sauté 5-8 minutes. Add all spices and stir well. Add beef, beans, tomatoes, tomato paste, brown sugar, vinegar and beef broth. Boil and then simmer for 1 hour.
Serve with grated cheddar cheese, as chili fries, or in a burrito (flour tortilla, chili, grated cheese, rice, sour cream, black olives, green onions, salsa).
Other potential ingredients to spice up chili; Worcestershire Sauce, Coffee or Espresso Powder, Sweet Spices, Peanut Butter, Molasses, Marmite or Vegemite.
LASAGNE
Cook lasagna noodles according to package instructions.
Brown 1 lb lean ground beef, 1 onion finely ch, 1 clove garlic minced. Cook covered medium for 5 minutes. Drain fat. Add 10 oz can sliced mushrooms, 14 oz can tomato spaghetti sauce, 1 5.5oz can tomato paste, 1 tsp each salt and oregano. Simmer 5 minutes.
Combine in bowl: 300g package frozen chopped spinach thawed, 250 ml cottage cheese, 75 ml grated Parmesan cheese.
Assembly: in 13×9 baking dish, spread ⅓ of meat sauce, ⅓ lasagna (7 overlapping noodles), Alternate another ⅓ of sauce and lasagna. Spread spinach mixture over, cover with remaining noodles and sauce. Arrange 1 200gm pkg sliced mozzarella cheese on top.
Bake at 350° for 30 minutes. Let stand for 10 minutes before serving.
ITALIAN SAUSAGE PASTA SAUCE
Heat 1/2 c extra virgin olive oil on medium high. Squeeze sausage meat from 3-4 hot Italian sausages uncooked and 3-4 mild Italian sausages uncooked into pan and break up to little pieces with a fork.
Add 1/2 c fresh basil chopped and 2 tbsp dried oregano and saute 8-10 minutes.
Add 1 bunch green onions chopped, 1 med onion diced, 1 red pepper diced 1/2″, 1 green pepper diced 1/2″, 1 c mushrooms sliced, 3 bay leaves and 2 chicken bouillon cubes and cook for another 10 minutes (don’t overcook the vegetables).
Add 1 650 ml good quality tomato sauce and 2 cans (398 ml) diced tomatoes and bring to boil for 30 minutes. Add 1 1/2 c half and half cream and 1/2 c parmesan grated and simmer 20 minutes.
Boil one 2 lb package penne rigate in salted water until al dente and drain. Toss penne with 2 cups of sauce to coat and place on serving platter. Top with another 2 c sauce and 1/2 c parmesan grated. Place remaining sauce in serving bowls and 1/2 c grated parmesan for the table.
PIZZA
Pizza has become my favourite kayak dinner and I make it the same way at home. Easy to make using anything you prefer. For camping, I want meal prep to be as simple as possible so use prepared crusts and sauce. This pizza is simple and absolutely delicious. I have now done much experimenting (home oven, toaster oven and Outback oven) and the Outback wins hands down as it produces a perfect crust with one scorch buster and riser.
Crust: President’s Choice Thin Pizza crust (the best), naan bread, or President’s Choice Italian Flat Bread makes good crust. Forget making it from scratch as prepared crusts are so good and so much easier.
Sauce: There are many prepared sauces. The best is Classico Di Napoli Pizza Sauce Traditional.
Homemade: Saute in olive oil 1/2c onion, 1/4c celery both finely diced, 2 cloves garlic minced; add 8oz tomato sauce, 6oz tomato paste, 6oz warm water; add 1 tsp basil and oregano, 1/2 tsp salt and sugar, 1/4 tsp pepper, 1 bay leaf, 1tsp fennel seed, 3tbsp grated parmesan, 1/8 tsp each cayenne and red pepper flakes. Simmer for 10 minutes.
Toppings: Cover with grated mozzarella (buffalo best), very thinly sliced meat (capicola, salami, pepperoni), green pepper, red onion.
Other Toppings: dry salami, Fantastic Foods sausage mix, Dried (or freshly picked) mushrooms, Parmesan cheese, or anything you want. For Outback Oven baking, I like ingredients very thinly sliced and minimalist.
Preheat Outback oven to high Bake. Place finished pizza in pan, but don’t put on lid and use only the pot parka. It sits on the food but is easy to clean after. Tent parka. With experience you can figure out the right heat on the stove to cook at high bake. This will brown the pizza some but not as well as a broiler or pizza oven. The crust is perfect.
If the bottom burns, turn down the heat (must have a stove with simmer to bake) or stack more than one scorch buster with riser ring to prevent scorching.
Oven at Home: 450 – 8 minutes, broiler – 2-3 minutes.
GINGER FRIED BEEF (double recipe? 3 times the sauce)
1 lb flank or sirloin steak
2 eggs beaten
¼ c cornstarch
½ c water
vegetable oil
⅔ c shredded carrots
2 tbsp chopped green onions
¼ c finely chopped fresh ginger
4 garlic cloves chopped
3 tbsp soy sauce
2 tbsp wine, red or white
2 tbsp white vinegar
1 tbsp sesame oil
½ c sugar (decrease)
dash crushed chili flakes
Slice partially frozen steak across the grain into narrow strips. Mix beef and eggs. Dissolve cornstarch in water and mix with beef-egg mixture.
Pour 1” of oil into wok, heat to boiling hot, but not smoking. Add beef to oil, ¼ at a time. Separate with a fork or chopsticks and cook, stirring frequently until crispy. Remove, drain and set aside.
Put 1 tbsp oil into wok. Add carrots, onion, ginger, and garlic and stir briefly over high heat. Add remaining ingredients and bring to a boil. Add beef, mix well. Serve with fried rice. Serves 4.
STEAK
Take steak out of fridge at least 20 minutes before so at room temperature. Need good thick bottomed frying pan on medium high to sear the meat. Season both sides with large grain pepper and coarse salt mopping up all the seasonings. Use olive oil. Crush garlic and add rubbing on top of steak. Turn every minute. Add whole thyme to pan. Tilt pan and baste with oil. Cook sides and end by tilting pan with steak on edge. Done when rare (fleshy base of thumb, medium rare (centre of base of palm), or medium (wrist). Let rest for 5 minutes before eating.
POT ROAST
Theory: A good pot roast transforms a tough, cheap cut of meat into a tender, rich, flavourful main course by means of a slow, moist cooking process called braising. The meat should not be sliceable but should fall apart at the least provocation. Nor should it be pink or rosy in the middle.
Choice of cut: The meat should be well marbled with enough fat and connective tissue to provide flavour and moisture. Bottom rump and top sirloin: leanest, need longer cooking time to break down the meat to a palatable texture. Round cuts (top round, bottom round and eye round) had fat but the meat was chewy. Chuck cuts (shoulder roast, boneless chuck roast, cross rib cluck mock tender, seven bone roast, top blade and chuck eye cooked the most tender but the last three had the best moisture and flavour.
Seven bone roast: well marbled, beefy flavour, only 2 inches thick (less liquid and less time to braise). Only roasts less than 3½ lbs so that it will fit in a Dutch oven.
Top blade roast: well marbled , very juicy and flavourful. After cooking, it retains a distinctive strip of connective tissue which is not unpleasant to eat.
Chuck eye: fattiest and most commonly available. Thickest so takes the longest to cook. Great flavour and tenderness.
Brown the meat: as pot roast is traditionally cooked at low temperature, the exterior will not brown sufficiently unless it is first sautéed. Use high heat and a little oil carmelize the exterior, boast flavor and improve the appearance.
Moist heat: Use a braising liquid to break down the tough muscle fibre. It must cover just half way up the sides of the roast. Use foil to cover the Dutch oven before placing lid on top to prevent the liquid from escaping (eliminates the need to add more liquid). Use one cup each of chicken and beef broth and add water to cover half way up.
Sauté vegetables: Carrot, onion, and garlic, should be sauteéd to carmelize and add flavor before adding to the pot.
Tomato sauce is not added. Do not thicken the sauce with butter/flour until roast removed and liquid reduced over high heat and flavours are well concentrated.
Cooking: Oven better as easier to maintain a constant, low temperature of 300° F. Cook it until it reaches a temperature of 210° internally and then maintain it for an hour (cook until it’s done and then some)
SIMPLE POT ROAST
• Chuck eye roast 3½ to 4 lbs. boneless, trimmed and tied (use 6 ft twine around and tie the knot, loop long end under and around the roast, run long end through the loop, repeat down the length of roast, roll over and run twine under and around each loop, wrap-around end, flip roast and tie to original knot).
• 2 tbsp vegetable oil
• 1 onion chopped fine
• 1 small carrot, peeled and chopped
• 1 small celery rib, ch
• 2 garlic cloves minced
• 2 tsp sugar
• 1 c chicken broth + 1 c beef broth
• 1 sprig of fresh thyme
• ¼ c dry red wine
Oven rack in middle, 300°.
Pat roast dry with paper towels. Season generously with salt and pepper. Heat oil medium-high until simmering and brown on all sides 8-10 minutes. Transfer to a plate and set aside.
Reduce heat to medium, add onion, carrot and celery until beginning to brown 6-8 minutes. Add garlic and sugar, and cook for 30 seconds. Add chicken broth, beef broth, thyme sprig and scrape up brown bits.
Add water so to the middle, simmer on medium, cover foil and cook in the oven. Turn every 30 minutes until fully tender and fork slips out easily.
Transfer to carving board, tent with foil to keep warm.
Allow the liquid to settle for 5 minutes, skim fat from the surface with a spoon and discard thyme. Bring to a boil over high and cook until reduced to about 1½ cups. Season salt and pepper.
Slice meat ½ inch thick or pull apart into large pieces, transfer to a warmed plate and pour ½ c sauce over. Pass the remaining sauce separately.
SIMPLE POT ROAST with ROOT VEGETABLES
After cooking beef for 3 hours, add 1½ pounds carrots sliced ½”, 1½ lbs small red potatoes halved if >1½”, and 1 lb parsnips sliced ½”. Cook till almost tender. Remove roast and tent with foil, allow liquid to settle 5’ and skim fat, remove thyme, add wine and salt and pepper, finish cooking vegetables
BEEF BRISKET
4 lb beef brisket (not the top or point but the lower higher fat part). Using large pot with a small amount of olive oil on high heat, braise 5-10 minutes per side.
Return to pot, add on top 2 handfuls of peeled garlic, 15 oz whole berry cranberry sauce, 15 oz dried apricots quartered, 2 packets Lipton Onion Soup mix, salt and pepper. Add water to half way up brisket. Cook either on stove top at very low heat or in oven at 350 for 3-4 hours. Cool for one hour and slice into thin strips. Return to pot cook for 1 more hour basting with sauce.
Place fridge overnight, remove fat and cook for 1 more hour basting with sauce.
STIR-FRYING
How to Master Cooking With a Wok
For something truly remarkable and balanced, you need a wok. High heat, loud sizzles, and a fast-paced, constant rocking motion is necessary when cooking in a wok: vegetables, meat, and aromatics go from raw to crisp in seconds. You need prepped, dry ingredients that go along with each other. A real stir-fry first sets the texture of the vegetables, then you get the flavours. Bok choy shouldn’t be floppy, the snap peas snap. The only way to have this kind of absolute control over the texture is with a wok. When a stir-fry has been cooked in a Cantonese wok, it has wok hei, or energy – it’s the taste of a wok. Some people describe it as that seared, concentrated aroma with a smoky flavour.
Wok or Skillet? It depends on the recipe. Some do best in a skillet, but done properly, a wok can cook almost anything: pan-fry, stir-fry, deep-fat fry, braise, steam, boil, poach, smoke, and roast. Even with the same recipe and ingredients, depending on what it is cooked in, the food will look and taste radically different from each other – a wok produces a thin, brothy sauce and seared crisp vegetables, the skillet produces thick sauces as thick as caramel with deep flavours.
To ensure a good sear, a wok needs to be very hot and the ingredients need to be dry, portioned, and room temperature. Use a pyramid-shaped spatula in a wok to toss the vegetables in a smooth, fluid motion. The wok’s shape allows for easy flipping, and the stir-fry is ready to eat quickly.
Which wok to use? For an American stove, a 14-inch, flat-bottomed, carbon steel wok is the only kind to use. A round bottomed wok will be completely unstable and with a wok ring [a metal adapter developed to use round bottom woks on American stovetops], it’s too far from the heat.
Chinese cooking in America has always been complicated because our tastes are hereditary. Exclusionary immigration laws kept a lot of Chinese cooks out of the country until the 1950s and ‘60s; by then, most American palates were set on what Chinese flavours should taste like. Half a century later, they haven’t budged much. Americans love their sauces. For Americanized Chinese food – more sauce, less texture — a skillet works fine. A skillet-cooked stir-fry is denser, darker, caramelized and bursting with the umami of soy sauce, but the oil coats the food, making it greasy.
Season Your Wok. Just like a cast-iron pan, the more you use a wok, the more flavour it’ll take on, and the better your food will taste. As you cook with the wok, the metal pores open, and the fat you’re cooking with seeps in. The discolouration a seasoned wok sports is fine—don’t scrub it off. You haven’t ruined the new pan.
Pre-Heat a Wok. Part of the reason food cooks so quickly in a restaurant kitchen wok is because of the constant high heat. To recreate stir-fry at home, where the heat is tamer, set the wok on medium-high, with nothing in it. This’ll preheat the wok and bring the surface up to temperature for quick sears. How long should the empty wok sit over the flame? Use the water test: lick a little water at the wok—if it evaporates the second it makes contact, it’s ready to go.
Hot Wok, Cold Oil. When your wok is pre-heated, add cold oil. What kind of oil? You need an oil with a high smoke point. So high that you shouldn’t see your oil smoke at all. Peanut oil, which smokes at 410°F, is an excellent choice; olive oil (325°F) and butter (350°F), both of which can’t withstand the high heat required for a wok, should be avoided. Once you add your oil, work quickly—stir-frying isn’t about taking it slow and low.
Tumbling. Rocking the wok and turning your ingredients is key to getting your stir-fry cooked evenly. In a skillet, you just chase the food, pushing it around. but in a wok, I can actually lift all of the food and tumble it.
Always Use Dry IngredientsEven slightly damp ingredients will alter the wok’ temperature, turn down the volume on the sizzling sound that ingredients make in oil, and cause your food to steam instead of sear.
Unless You’re Marinating. It is recommended to marinate any meat that you’re cooking. Usually, marinades work overnight or over the course of hours, but for a stir-fry marinade, five minutes is all it takes to coat and flavour the bite-sized pieces.
Don’t Overcrowd. Keep ingredients cooking in batches for even browning. Meats (brought to room temperature for even cooking) should never exceed a pound at a time. If your wok is 12 inches, you shouldn’t be cooking more than 12 ounces of beef, 1 pound of pork, 12 ounces of lamb, or 1 pound of chicken. If a wok is overcrowded, the temperature drops and ingredients begin to braise rather than stir-fry.
For example this eggplant and beef stir-fry does better in a skillet.
EGGPLANT & BEEF STIR FRY 4 servings
4 tbsp chopped fresh mint, divided
3 tbsp reduced-sodium soy sauce
2 fresh red or green Thai chiles, thinly sliced crosswise, divided
1 1″ piece ginger, peeled, cut into matchstick-size pieces
1 tbsp fish sauce (such as nam pla or nuoc nam)
2 tsp fresh lime juice
2 tsp minced garlic, divided
1/4 tsp sugar
5 tablespoons vegetable oil, divided
1 pound baby or Asian eggplant, sliced into 1/4″ rounds
1/2 pound beef eye round, cut into thin strips (top sirloin, flank steak, or skirt steak work just as well as eye round)
Softened rice vermicelli noodles or steamed brown rice
Whisk 2 tablespoons chopped fresh mint, 3 tbsp reduced sodium soy sauce, 1 chile, half of ginger, fish sauce, lime juice, 1 teaspoon garlic, sugar, and 2 tablespoons water in a medium bowl. Set dressing aside.
Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Working in 2 batches and adding 2 tablespoons oil between batches, cook eggplant until golden brown, 2-3 minutes per side. Transfer eggplant slices to a medium bowl. Pour half of dressing over eggplant and toss to coat evenly. Set remaining dressing aside.
Heat remaining 1 tbsp oil in same skillet over medium-high heat. Add remaining chile, ginger, 1 tsp garlic, and beef and cook, turning beef once, until nicely seared and medium-rare, about 3 minutes total. Add eggplant mixture (with liquid) to skillet and toss to mix well.
Divide noodles or rice among bowls. Spoon stir-fry over. Drizzle reserved dressing over stir-fry and garnish with remaining 2 tablespoons chopped mint.
Eggplant if cooked in a wok not hot enough or round bottomed requires 4 instead of 2 batches to cook. Both main ingredients need plenty of room to brown correctly.
These last two stir-fries are meant to be made in a wok.
CHICKEN LO MEIN with GINGER MUSHROOMS Serves 3 as a main dish or 4 as part of a multi-course meal.
Simple to make with a nice peppery flavour from the red pepper flakes, white pepper, and ginger. Use fresh noodles in the refrigerator section of most Chinese food markets: lo mein noodles are about 1/4 inch thick and are sold in 1-pound packages. If fresh shiitake mushrooms are not available, use button mushrooms. You can substitute bean sprouts for the Napa cabbage. This recipe that specifically calls for a wok
12 ounces fresh Chinese thick, round egg noodles
2 tsp sesame oil
12 ounces skinless, boneless chicken thigh, cut into 1/4-inch-thick bite-sized slices
1 tbsp finely shredded ginger
1 teaspoon plus 1 tablespoon Shao Hsing rice wine or dry sherry
1 teaspoon cornstarch
1 tsp plus 1 tbsp soy sauce
1 tsp salt
1/4 tsp ground white pepper
2 tbsp peanut or vegetable oil
1/4 tsp red pepper flakes
3 cups thinly sliced Napa cabbage (about 5 ounces)
4 ounces fresh shiitake mushrooms, stems removed and caps thinly sliced (about 2 cups)
1/2 cup finely shredded scallions
In a 3-quart saucepan bring 2 quarts water to a boil over high heat. At a rolling boil, add the noodles. Return to a rolling boil and boil according to package directions until al dente. Carefully pour the noodles into a colander and rinse several times with cold water. Drain the noodles, shaking well to remove excess water. Return the noodles to the unwashed pot, add the sesame oil, and toss until well combined. Set aside.
Put the chicken in a shallow bowl and add the ginger, 1 teaspoon of the rice wine, cornstarch, 1 teaspoon of the soy sauce, 1/4 teaspoon salt, and pepper.
In a small bowl combine the remaining 1 tbsp rice wine and 1 tablespoon soy sauce.
Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tbsp of the peanut oil, add the red pepper flakes, then, using a metal spatula, stir-fry 10 seconds or until the pepper flakes are fragrant. Push the pepper flakes to the sides of the wok, carefully add the chicken mixture and spread it evenly in one layer in the wok. Cook undisturbed 1 minute, letting the chicken begin to sear. Stir-fry 30 seconds or until the chicken begins to brown. Add the cabbage and mushrooms and stir-fry 1 minute or until the cabbage is just wilted but the chicken is not cooked through. Transfer the chicken and vegetables to a plate.
Swirl the remaining 1 tbsp peanut oil into the wok. Add the noodles and stir-fry 15 seconds. Restir the soy sauce mixture, swirl it into the wok, add the scallions and chicken mixture, and sprinkle on the remaining 3/4 tsp salt. Stir-fry 1 to 2 minutes or until chicken is cooked through and noodles are heated through.
With 12 ounces of chicken, a half head of napa cabbage, 4 ounces of shiitake mushrooms, and a couple of bundles of noodles, there is no chance of flipping – the best one can do is push food bits around.
The wok version, on the other hand, was full of nuances—the egg noodles were wispier, the cabbage actually had crunch. Every individual component felt distinct, more like a forkful of salad than the skillet’s goopy mess.
BEEF AND BROCCOLI STIR-FRY Serves 4
1/3 cup soy sauce
1/2 tsp sesame oil (toasted?)
1 tbsp honey
1 clove garlic, finely chopped or grated
1 tsp fresh ginger, finely chopped or grated
1 tsp cornstarch
1 tsp water
1 pound boneless sirloin, tri-tip, flank or skirt steak – sliced into 2 x 1/2 inch strips
1 package (14 ounces) frozen or fresh broccoli florets
3 teaspoons vegetable oil
Whisk together the soy sauce, sesame oil, honey, garlic and ginger. Place the beef in a Ziploc bag (or glass bowl), pouring in half of the sauce mixture to coat the beef. Marinate for 20 minutes on the counter or covered overnight in the fridge.
Whisk the cornstarch and water together and add to the remaining sauce mixture.
Heat a wok or large sauté pan over high heat, add 2 teaspoons oil and add the beef. Cook for 4 minutes and remove beef to a clean bowl.
Add the remaining 1 teaspoon of oil to the pan and cook the broccoli for 2 minutes.
Add the beef back into the pan. Make a well in the centre and pour in the sauce. Cook until the sauce is thick and everything is heated through about 2 minutes.
Serve over brown rice.
FOIL PACKETS
1. GRILLED COCONUT LIME SHRIMP and VEGGIES
1 small yellow onion ch, 2 c garlic, 1 c sh. sweetened coconut, zest and juice of 1 lime, 1 c cilantro or parsley ch, 1/4 c olive oil, 1/4 c soy sauce, 1 lb. raw shrimp, peeled and deveined, 8 to 10 aluminum foil sheets large enough to wrap around the food, 1 zucchini, sliced into 1/4-inch rounds, 1 to 2 c corn kernels, ch cilantro or parsley, for garnish
In a blender, combine onions, garlic, coconut, lime zest, lime juice, cilantro, olive oil and soy sauce; blend until smooth. Place marinade and shrimp in a resealable bag and toss to coat. Place in the fridge for 2 to 4 hours.
Preheat an outdoor grill to medium-high heat.
For each foil pack, prepare two sheets of aluminum foil; place the sheets one on top of the other for durability and lightly spray with cooking spray. Divide up the veggies and shrimp evenly and place them into the centre of each foil packet. Fold the sides of the foil over the shrimp, covering completely; seal the packets closed. Transfer the foil packets to the grill, cover the grill and cook for 10-12 minutes, or until the shrimp are opaque. Carefully open the foil packets and stir the contents.
Sprinkle with cilantro or parsley and serve.
2. SWEET POTATO TACOS Makes 6-8
2 lbs ground turkey or beef, 1 tsp salt, 1/2 tsp black pepper, 1/2 c finely ch onion, 1/2 tbsp chilli powder, 1 tsp gr cumin, 2 tsp gr coriander, 16 ounces tomato sauce, 1 jalapeño ch, 1/3 cup water, 2 cups chopped fresh spinach, 2 – 15oz cans beans (black, pinto, white), rinsed and drained, 4 medium sweet potatoes, peeled and chopped small (1/2-inch pieces)
Garnishes: shredded cheese, sour cream, avocados or guacamole, salsa, olives, cilantro
Preheat oven 425. Saute medium ground meat, salt, pepper, and onion. Cook, breaking the meat into small pieces. Add the chili powder, cumin, coriander, tomato sauce and jalapeño. Cook medium 2-3 minutes, stirring often. Add water, spinach and beans and simmer for 4-5 minutes.
Lightly grease centre 6-8 foil pieces, each about 12-inches long. Place about 1 cup of sweet potato chunks in the centre of each piece of foil arranging them into somewhat of a single layer; sprinkle with salt and pepper (don’t skip this step!). Add a heaping 1/2 cup or so of the meat mixture on top. Bring the long sides of foil together over the filling and fold tightly down. Fold and crimp each edge until tightly sealed and a little packet is formed. Repeat. Place on a large, rimmed baking sheet and bake for 20-25 minutes until the potatoes are tender. Carefully open the foil packets and serve with taco toppings and garnishes of your choice.
3. INDIAN SPICED BAKED POTATO AND EGG Yields 4
4 c sliced yellow potatoes, 1/4 c olive oil, 1/2 tsp smoked paprika, 1/2 tsp m garlic, 1/2 tsp curry powder, 1/4 tsp sea salt and black pepper, foil, 4 eggs, optional topping – red pepper/sriracha, etc.
Preheat oven to 400F. Toss potatoes with olive oil and seasonings. Place 1 cup in an 8×8 or 9×9 piece of foil (packet or cupped). Repeat and place packets on the baking tray for 25 -30 minutes until potatoes are tender but not fully cooked.
Remove tray and place and crack an egg on top of each foil pack. Place back in the oven for about 10 minutes or until yolks look firm but not overcooked. Remove and garnish with any extra spices. Great with avocado or ranch added.
4. PESTO CAPRESE CHICKEN 4 servings
4 boneless, skinless chicken breasts, salt and pepper, 1 cup pesto, 2 Roma tomatoes, sliced, 4 ounces fresh mozzarella cheese, cut into 4 slices, 1/4 c basil leaves chiffonade
Preheat oven to 375F. Cut four sheets of foil, about 12-inches long. Add chicken to the center of each foil; season with salt and pepper, to taste. Fold up all 4 sides of each foil packet. Top chicken with pesto, tomatoes and mozzarella. Fold the sides of the foil over the chicken, covering completely and sealing the packets closed.
Place foil packets in a single layer on a baking sheet. Bake about 25-30 minutes (Cooking time will vary depending on the size and thickness of the chicken).
5. GRILLED MEDITERRANEAN SHRIMP AND ZUCCHINI NOODLES Serves: 4
2 zucchini spiralized or thinly sliced, 1 pound shrimp, peeled and deveined, 4 tbsp olive oil, 4 c garlic m, 1 tsp dried oregano, ¼ tsp smoked paprika, salt and pepper, 4 tbsp white wine or chicken broth. 1 red bell pepper strips, 12 cherry tomatoes, 2 scallions ch, 12 kalamata olives, pitted, 4 tbsp crumbled feta cheese, optional
Tear off 4 – 20″pieces of aluminum foil. Mix shrimp, olive oil, garlic, oregano, paprika, wine, salt and pepper. Spiralize zucchini.
Divide zucchini, red bell pepper strips, tomatoes, scallions, kalamata olives, feta cheese and shrimp into 4 pieces of foil. Spoon sauce from marinated shrimp on top. Fold the long end of the foil over the food. Fold up narrow ends. Fold the last end over to seal the packet. Grill on high for 10 minutes. Serve.
SWEDISH MEATBALLS Serves 6
Swedish meatballs make a delicious dish with tender meatballs served in a rich, creamy sauce over noodles or mashed potatoes and lingonberry jam on the side.
Meatballs: 1 pound lean ground beef (or half beef, half pork), 2 cloves garlic minced, e tbsp diced onion, 1 large egg, ½ teaspoon salt, ½ teaspoon ground black pepper, 2 tablespoons bread or cracker crumbs, 2 tablespoons chopped fresh parsley optional, olive oil (or olive oil + butter for more flavour)
Sauce: 2 tablespoons butter, 3 tablespoons all-purpose flour, 2 cups beef broth, 1 cup whole milk or heavy cream, 2 teaspoons Worcestershire sauce or coconut aminos, 1 teaspoon salt, 1/2 teaspoon fresh ground black pepper, 2 tablespoons chopped fresh parsley optional
Directions
Meatballs: Mix all ingredients for the meatballs. The breadcrumbs are mixed together with milk to make them extra juicy, keeping them moist while cooking. Let the milk absorb into the mixture before adding in the onion and parsley, then mix well with your hands, pressing the ingredients into the meat. You can roll the mixture into 24 small balls or 16 larger balls. Set aside.
Using a tablespoon scoop or spoon, form meatballs from the ground beef mixture. Heat a 12-inch skillet or saute pan over medium heat. Drizzle in enough olive oil to lightly coat the bottom of the skillet to prevent meatballs from sticking. In small batches, drop formed meatballs into the heated skillet, turning occasionally to ensure that all sides of the meatball have been browned, about 7-10 minutes. Remove the meatballs from the skillet or saute pan and drain on a plate lined with paper towels.
Sauce: Reduce the heat on the skillet to medium-low heat. Melt butter and whisk in flour until it has turned golden brown. Slowly whisk in beef broth and cook until thickened, then add in milk or cream, Worcestershire sauce, pepper, and salt. Continue to stir until well combined. Add meatballs back into the skillet, turning to coat well. Add fresh parsley, if using.
