Easy Gourmet Dinners

Courgette (Zucchini) and Tomato Gratin

Anyone with a garden - or a local farmer's market, knows what happens this time of year: There's too much of everything!

This is an easy gratin that will take care of a few zucchini and tomatoes. 

Just slice, assemble and bake.

The breadcrumbs between the layers soak up all the goodness from the tomatoes and the zucchini.... All topped with a golden, cheesy crust.

Courgette (Zucchini) and Tomato Gratin  This will be enough for 2 meals.

1 medium zucchini, 9" long (22cm)         350gr, 12.4oz
2 garden fresh tomatoes           500gr, 17.6oz
2 tbs fresh chives, snipped
2 tbs fresh basil, snipped
1/4 cup bread crumbs           27gr, 1oz
1/2 cup (2oz, 60gr) shredded cheese          60gr, 2.1oz
2 tbs olive oil           27gr, .95oz

Thinly slice zucchini, about 1/8th inch (.65cm). Slice tomatoes as thinly as you can, but at least as thin as zucchini. Snip herbs.

Put 1 tbs olive oil in 8 or 9 inch (20 - 25cm) square glass baking dish and swirl around to coat bottom. Layer half of the zucchini, then half of the tomatoes, half of the herbs, half of the crumbs and half of the cheese. Repeat layers once. Drizzle remaining 1 tbs oil over top.

Cover with foil and bake in 400F (200C) oven for 30 minutes. Remove foil and continue to bake for another 15 minutes. Serve from baking dish.

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Entire recipe / per serving, 4
Calories:    735 / 184
Total Carbohydrates:    51 / 13
   Dietary Fiber:    11 / 3
Total Fat:    50 / 12.5
Saturated Fat:    16 / 4
Cholesterol:    66 / 16.5
Protein:    26 / 6.5
Calcium:    756 / 189
Sodium:    261 / 65

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Healthier Taco Salad

Nothing like a nice light salad on a hot summer's day, right?

Then there is the typical Taco Salad, served in a, rather large, deep fried bowl-shaped tortilla that throws any notion of 'light' right out the window.

Not to mention and notion of 'healthy'.

This is my version - a healthier version.

I like to add rice or quinoa to salads to round out the meal and because V needs to have carbs at every meal.  Because he has a difficult time maintaining weight I don't worry about the overall calories and carbs - although we do count it all carefully.

I used a commercial Taco Sauce (Pace) - Because I felt like it ;-)).  

But, it added 125 calories and 28 carbs to each serving.  A regular tomato sauce with more chilies would be a lower cal/carb choice.

Add more chile powder, more chilies or jalapeños, Tabasco, whatever, to make it as hot as you like. We'll be using more ground beef in salads as the summer progresses.

Healthier Taco Salad

8oz ground beef (mince)           225gr, 8oz
1/3 cup quick cooking brown rice          60gr, 2.1oz
1/3 cup chicken stock             75gr, 2.6oz
1/3 cup water
1 small onion           110gr, 3.9oz
1/2 green pepper            80gr, 2.8oz
2 cloves garlic            8gr, .28oz
1 small can chopped green chilies           127gr, 4.5oz
1 tbs olive oil           13.5gr, .48oz
1 tsp chili powder           2.5gr, .09oz
1/2 cup cherry tomatoes           90gr, 3.2oz
1 avocado           170gr, 6oz
2 jars taco sauce           450gr, 15.9oz .
1/2 cup shredded cheese - your choice           60gr, 2.1oz
Lettuce - enough for 2 main meal salads            200gr, 7oz

Cook brown rice according to package directions, in chicken stock and water.
Chop onions and green pepper. Mince garlic. Heat oil in nonstick skillet over medium-high heat. Add chili powder and sauté briefly (30 seconds). Add onion and pepper and sauté for 5 minutes. Add garlic, turkey/beef and chilies and continue cooking until meat is done. Add taco sauce - you want the meat mixture to be thick so don't add all of the sauce if it's not needed - serve the rest on the side. Take meat mixture off heat. When rice is done remove from heat. Slice tomato and avocado (see techniques).
Tear the lettuce and arrange on plates. Divide rice and put on lettuce, divide meat mixture and put on rice. Top with shredded cheese. Artfully arrange tomato and avocado slices around salad and serve with any remaining salsa. Mon mari always adds some sliced jalapeños to his but that is too hot for me.

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Entire recipe / per serving, 2
Calories:    1758 / 879
Total Carbohydrates:    155 / 77.5
   Dietary Fiber:    22 / 11
Total Fat:    97 / 48.5
Saturated Fat:    32 / 16
Cholesterol:    218 / 109
Protein:    72 / 36
Calcium:    638 / 319
Sodium:    4822 / 2410

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Grilled Pork Tenderloin with Mustard Seeds

Pork tenderloin are perfect for a summer dinner party.

One is just right for two people; they are tender, moist, and cook in a reasonable amount of time with very little attention.

Plus pork works well with a lot of flavors... In this case, mustard.

And mustard seeds....

This is fun to cook on the barbecue grill: all the mustard seeds pop as they get hot.

The rub makes the tenderloin rather black, but not too spicy. The sauce helps keep it moist.

Remember, slightly pink is perfect!

Grilled Pork Tenderloin with Mustard Seeds

 1 pork tenderloin           450gr, 15.8oz
1 tbs paprika           6.3gr, .22oz
1 tbs mustard seed          3.75gr, .13oz
1 tbs garlic powder           8.4gr, .29oz
1 tbs olive oil           13.5gr, .48oz
Basting Sauce
3 tbs Dijon mustard          45gr, 1.6oz
2 tbs red wine vinegar        30gr, 1oz
1 tbs olive oil               13.5gr, .48oz

Mix paprika, mustard seeds and garlic powder. Rub olive oil all over pork then add dry rub and press into pork. Cook on barbecue grill or in 400F oven for 25 - 30 minutes. Turn occasionally to brown on all sides.
Mix mustard, vinegar, oil, and use to baste pork after 15 minutes. Baste 2 - 3 times. When you think pork is done, (it should feel fairly firm but not totally stiff when you pick it up) slice into the middle to check. It will be moist when not overcooked. When done to your taste, slice and serve.

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Entire recipe / per serving, 2
Calories:    892 / 446
Total Carbohydrates:    14 / 7
   Dietary Fiber:    6 / 3
Total Fat:    60 / 30
Saturated Fat:    9/ 4.5
Cholesterol:    292 / 146
Protein:    102 / 51
Calcium:    94 / 47
Sodium:    755 / 377.5

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Salad with Turkey, Beans and Feta

We love salads in summer - and tend to put everything and anything on them.  The key is not to let any one ingredient overwhelm the rest.

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.

Salad with Turkey, Beans and Feta

10 - 12 oz turkey cutlets           300gr, 10.6oz
1/2 green pepper           80gr, 2.8oz
1/2 cup cherry tomatoes           90gr, 3.2oz
1 cup red kidney beans           180gr, 6.3oz, rinsed, drained
1 cup white beans or all one color           180gr, 6.3oz, rinsed, drained
1/3 cup dry-cured, Greek olives           45gr, 1.6oz
2oz feta, crumbled           60gr, 2.1oz
2 tbs fresh oregano, snipped if large leaves
Lettuce - enough for 2 main meal salads          200gr, 7oz
Marinade for turkey
White Balsamic Vinaigrette

Make the marinade and spoon on to turkey, set aside. Make the vinaigrette.
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, remaining vinaigrette on the side.

Marinade
1 tbs Worcestershire sauce           17gr, .6oz
1 tbs ketchup           15gr, .53oz
1 tbs red wine vinegar           15gr, .53oz
2 tbs olive oil           27gr, .96oz

Mix all ingredients well and spoon over meat.

White Balsamic Vinaigrette
1 clove garlic           4gr, .14oz
1 1/2 tbs white Balsamic vinegar           24gr, .84oz
2 tsp Dijon mustard           10gr, .35oz
4 tbs olive oil, the good stuff           54gr, 1.9oz

Crush garlic. Mix garlic, vinegar and mustard. Slowly add olive oil, whisking constantly.

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Entire recipe / per serving, 2
Calories:    1900 / 950
Total Carbohydrates:    120 / 60
   Dietary Fiber:    32 / 16
Total Fat:    103 / 51.5
Saturated Fat:    21/ 10.5
Cholesterol:    239 / 119.5
Protein:    122 / 61
Calcium:    832 / 416
Sodium:    3655 / 1827

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Crab Louis on Avocado Slices

There were 2 diet challenges we faced after V had his pancreas removed (making him in instant Type 1 diabetic):

We had to monitor carbs - which meant that I often had to find lower carb alternatives for the starters we do on the weekends.

He had to increase his calorie intake as he has a hard time keeping his weight up.

An interesting conundrum as you can see. 

One solution was to put avocado with everything - at least, for him.  I have no problem keeping MY weight up. 

Avocados are full of heart-healthy fats as well as lots of good vitamins and minerals.

And he loves them.....

Try to get crabmeat that is in lumps rather than shredded - if you can find it and it's reasonable. The better the crab, the nicer the salad.

Fresh, of course, would be better, but it's not readily available here.

Crab Louis on Avocado Slices

crab meat, 6oz , canned or fresh           125gr, 4.4oz, canned, 'blue', drained weight
4 tbs mayonnaise           59gr, 2oz, light
2 tbs ketchup            30gr, 1oz
2 tsp tarragon white wine vinegar           10gr, .35oz
1 tsp Worcestershire sauce           5.5gr, .19oz
1/4 tsp chili powder
2 tbs freshly snipped chives
1 tomato           250gr, 8.8oz
1 small avocado, pitted           136gr, 4.8oz

Drain the crab meat well and put into a bowl. Snip the chives and add 1 tbs to the crab. In another bowl mix the other 1 tbs chives, mayo, ketchup, vinegar, Worcestershire and chili powder. Add about half to crab and very gently mix - just barely. Add a bit more if you want to, but it should be just lightly dressed. Remove the pit from the avocado.  Fan the slices out on each of two plates. Slice the tomato and cut the slices in half. Arrange on the other side of the plates. Divide the crab and spoon into the center. Serve, with remaining dressing on the side. A few olives if you have them...

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Entire recipe / per serving, 2
Calories:    660 / 330
Total Carbohydrates:    44 / 22
   Dietary Fiber:    12 / 6
Total Fat:    43 / 21.5
Saturated Fat:    4 / 2
Cholesterol:    127 / 63.5
Protein:    32 / 16
Calcium:    190 / 95
Sodium:    1250 / 625

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Brined and Grilled Pork Loin

I was slow to embrace brining - and have no idea why.  It's easy, effortless and makes for wonderfully juicy roasts.

Particularly pork.

Brining pork adds moisture and flavor, making what can be a somewhat dry cut, tender and succulent.

It's perfect for summer: 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 to avoid over-cooking for the best results.

Brined and Grilled Pork Loin

 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,        750gr, 26.5oz, lean sirloin, trimmed, boneless

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 155F (70C) or until only slightly pink in center. Remove and let rest 5 - 10 minutes. Slice half of it (or less) and serve.

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I didn't include the brine for nutrition analysis as it was mostly  discarded

Pork Roast / per serving  - serves 4
Calories:    1088 / 272
Total Carbohydrates:    0 / 0
   Dietary Fiber:    0 / 0
Total Fat:    47 / 12
Saturated Fat:    16 / 4
Cholesterol:    480 / 120
Protein:    154 / 38.5
Calcium:    98 / 24.5
Sodium:    375 / 94

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Salmon Salad with Spanish Rice, Pimento Dressing

This is a perfect hot weather main course salad for a dinner party for two (or more). Everything can be cooked ahead and the salad assembled just before serving. 

It's a layered salad, with tomato-infused brown rice, shredded, fresh zucchini and roasted or grilled salmon, finished with a red pepper dressing.

Salmon Salad with Spanish Rice, Pimento Dressing

For the salmon:
2 salmon filets, 10oz total           300gr, 10.5oz
1 tbs fresh parsley
1 tbs fresh tarragon
1/4 tsp salt
1 tbs olive oil           13.5gr, .48oz

Snip the parsley and tarragon. Mix with the salt and 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:
1/3 cup brown rice, quick cooking           60gr, 2.1oz
2 tbs chopped onion           25gr, .8oz
1 clove garlic, minced           4gr, .14oz
1 tomato           200gr, 7oz
1 tsp olive oil           4.5gr, .15oz
2/3 cup chicken stock           150gr, 5.3oz

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 3 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.

Dressing for the Salad:
4oz pimiento (pimento) or roasted red peppers, drained           125gr, 4.4oz
1/2 cup plain or Greek yogurt           150gr, 5.3oz
1/2 cup mayonnaise           118gr, 4.2oz
1 tbs fresh chopped oregano
1 tbs fresh snipped chives
1 tbs lemon juice           15gr, .53oz
1 tbs olive oil           13.5gr, .48oz

Snip/chop herbs. Drain pimento. Reserve 1 tbs pimento for garnish. Put the rest of the pimento and the 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.

For salad:
lettuce for main course salad for 2 people           200gr, 7oz
1 small zucchini (courgette) - about 8 inches long (20cm), about 1 1/2 cups shredded          200gr, 7oz

Shred zucchini using large holes of a box grater - no need to peel. Put it into a bowl, add 2 tbs of dressing and toss well to combine.
Prepare lettuce, tear and arrange in a flat salad bowl or on a large platter.
Fluff the rice and spread out over the lettuce. Put the zucchini on top of the rice. Cut the salmon into 4 nice pieces and arrange on zucchini. Drizzle salmon with a bit of dressing and garnish with reserved pimento. Serve with more dressing on the side.

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Dressing only
Calories:    793 / 396.5
Total Carbohydrates:    43 / 21.5
   Dietary Fiber:    2 / 1
Total Fat:    67 / 33.5
Saturated Fat:    11 / 5.5
Cholesterol:    62 / 31
Protein:    9 / 4.5
Calcium:    251 / 125.5
Sodium:    861 / 430.5

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Salad with half of the Dressing / per serving
Calories:    1537 / 768.5
Total Carbohydrates:    95 / 47.5
   Dietary Fiber:    12 / 6
Total Fat:    95 / 47.5
Saturated Fat:    18 / 9
Cholesterol:    200 / 100
Protein:    80 / 40
Calcium:    316 / 158
Sodium:    938 / 469

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Barbecued Chicken, the Best Homemade Barbecue Sauce

Good barbecued chicken is all about the sauce. 

Cooking technique helps - don't burn it but make sure it's done.

But it's really about the sauce.

As with so many other things (that have now changed) when we first moved to this side of the pond we couldn't buy barbecue sauce - of any kind. 

I made my own.

As to the chicken: French chickens are wonderful for Coq au Vin.  They are older than American chickens, making them much more flavorful.

It also makes them a bit tough on the barbecue.  We tend to do the little chicken or poussin.

Also, as it is assumed people want to do most things for themselves here, we have to buy the whole chicken and cut it up - otherwise we might not get the feet... 

 

Barbecued Chicken

1 cut up chicken - or your favorite chicken parts, however you can buy them          1500gr, 53oz
1/2 tsp salt
1/2 tsp pepper
1 tsp paprika          2.1gr, .07oz
1 cup (or more) of your favorite barbecue sauce or my barbecue sauce (below)

Wash chicken and pat dry with paper towels. Sprinkle with salt, pepper and paprika. Put on barbecue grill on indirect heat and close cover. Check periodically - if any pieces flare up just move around a bit. An instant-read or remote read meat thermometer is a great help. After about 30 minutes start basting with barbecue sauce (if you do it earlier the sauce may burn). I always put 2/3's of the sauce in a separate small bowl to be used for dipping at the table before mon mari starts the basting. Chicken will be done at 170F or when it is no longer pink and the juices run clear when pierced with a knife. Try not to cook it too long or it will be dry - and remember that the breast will be done before the thigh. It should take about 45 minutes over indirect heat but can be up to an hour, depending on heat. Remove and serve with sauce on the side.

Oven method: Put chicken skin side down on baking sheet with sides or in 9X13 pan. Sprinkle with salt, pepper and paprika and put in a 400F (200C) oven. After 30 minutes turn chicken and baste with barbecue sauce. Continue to bake 15 minutes longer or until done, basting once more with barbecue sauce. Remove and serve with a bit of sauce on the side.

Barbecue sauce

1/2 cup ketchup           120gr, 4.2z
1 cup tomato sauce           225gr, 8oz
2 tbs cider vinegar           30gr, 1.05oz
2 tbs molasses           40gr, 1.4oz
1 tbs Worcestershire sauce           17gr, 53oz
2 tsp dry mustard           5gr, .17oz
2 tsp dried oregano
1 tsp garlic powder           2.8gr, .09oz

Mix all ingredients in small sauce pan and bring to a boil over medium heat stirring frequently. Simmer 10 - 15 minutes, remove from heat and use when needed. Sauce will keep for a week in the refrigerator.

Note: This serves 4... At least.

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Entire Recipe / per serving
Calories:    3549 / 887.25
Total Carbohydrates:    75 / 18.5
   Dietary Fiber:    4 / 1
Total Fat:    248 / 62
Saturated Fat:    68 / 17
Cholesterol:    1095 / 273.5
Protein:    263 / 65.5
Calcium:    305 / 76.5
Sodium:    3718 / 929.5

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Grilled Steak with Madeira Sauce

There has been a bit of a brouhaha in recent years about cooking meat on the barbecue grill....  Something about that lovely charred bit producing nasty carcinogens.

The Powers That Be really know how to take the fun out of life.

The good news is that recent studies have shown marinating the meat first may reduce the carcinogens significantly.... but they're not sure why as yet.

I'm sure that marinating the meat adds flavor, helps keep it moist and, most importantly, can make an inexpensive, tough steak tender as a, well, tenderloin.

This makes a great dinner party dish: Use a larger, cheaper cut of meat, about 1 1/2" (4cm) thick, and marinate 8 - 12 hours. The rest of the ingredients can be doubled (I actually 'halved' everything for this version for 2) You can also make more and serve the leftovers with pasta. 

Grilled Steak with Madeira Sauce

1 steak, 1 - 1 1/2 inches thick (3 - 4cm), sirloin or top round          450gr, 16oz

Marinade

1/3 cup plus 1 tbs red wine vinegar           90gr, 3.2oz
1/4 cup ketchup          60gr, 2.1oz
2 tbs olive oil            27gr, .95oz
1/2 tsp salt           3gr, .1oz
1/2 tsp dry mustard
1/2 tsp garlic powder
1/2 tsp dried thyme
1/2 tsp dried oregano
pinch dried cloves

Put steak in a deep dish - a baking dish or roasting pan works well. Mix all ingredients for marinade and pour over steak. Let marinate at room temperature for 30 minutes or refrigerate 5 - 12 hours (up to 24 for less tender cuts). Remove from marinade, reserving 1/4 cup marinade. Cook on barbecue grill over direct heat for 4 - 6 minutes per side, basting occasionally, - or until done - 140 F for rare. Use thumb test, meat thermometer or by slicing into center and looking. When done, remove from heat and let rest for 5 minutes. To serve, slice thinly and serve with Madeira sauce.

Madeira Sauce

1/4 cup of reserved marinade
1/2 cup (4oz, 125ml) beef stock           112gr, 4oz
1/3 cup Madeira you could substitute cream sherry, port or red wine             85gr, 3oz
1 tbs cornstarch (maizena) dissolved in 1 tbs water          8gr, .28oz

In small saucepan bring marinade, stock and Madeira to boil. Add half of the cornstarch mixture slowly and stir until thickened. Add the remaining half slowly if you would like the sauce thicker.

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Entire Recipe / per serving
Calories:    1709 / 854.5
Total Carbohydrates:    34 / 17
   Dietary Fiber:    .1 / .05
Total Fat:    105 / 52.5
Saturated Fat:    30 / 15
Cholesterol:    369 / 154.5
Protein:    124 / 62
Calcium:    128 / 64
Sodium:    2548 / 1274

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners