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Recipes

Stout-braised beef stew with steel-cut oat risotto & Emerald Island greens

Cityline | posted Saturday, Mar 7th, 2015

stoutrisotto-featured

Stout-braised beef stew

Prep time: 15 minutes
Total time: 3 hours

Ingredients:

  • 1.5 kg boneless beef blade or chuck roast, trimmed and cut into 1 1/2-in. cubes
  • 1/4 cup all-purpose flour, divided
  • 1 tsp salt
  • 3 tbsp canola oil, divided
  • 1 medium onion, chopped
  • 2 carrots, cut into 1-in. pieces
  • 3 celery stalks, cut into 1-in. pieces
  • 2 440-mL cans dark stout, preferably Guinness or Murphy’s
  • 3 bay leaves

Method:

Toss beef with 3 tbsp of flour and salt in a large bowl until coated.

Heat a large pot over medium. Add 1 tbsp canola oil, then half of beef. Cook, turning meat occasionally until brown on all sides, 3 to 5 minutes. Transfer to a plate. Add another 1 tbsp oil and repeat with remaining beef.

Add remaining 1 tbsp oil, then onion, carrot, celery and remaining 1 tbsp flour to pot. Season with fresh pepper. Cook until onion starts to soften for 3 minutes. Pour in stout. Using a wooden spoon, scrape up and stir in any brown bits from pot bottom. Return beef and any juices to pot. Add bay leaves. Boil for 2 minutes, then reduce heat to medium-low. Simmer, uncovered, until liquid has reduced slightly. This will take about 30 minutes. Cover and reduce heat to low. Continue simmering until meat is tender, for about 2 hours and 15 minutes.

Serves 4 | Per serving 641 calories, 69 g protein, 16 g carbs, 32 g fat, 2 g fibre, 858 mg sodium. Excellent source of vitamin A.

Steel-cut-oat risotto

Consider this an easier, nuttier version of rice-based risotto. The oats maintain a slight chewiness even when fully cooked. We used store-bought beef broth; if you use homemade, season the risotto generously with salt.

Prep time: 10 minutes
Total time: 40 minutes

Ingredients:

  • 1 1/2 cups steel-cut oats
  • 3/4 cup white wine
  • 900-mL carton beef broth
  • 1 cup water
  • 2 tbsp butter

Method:

Heat a medium saucepan over medium. Add oats and cook, stirring often, until lightly toasted for 2 minutes. Add wine and stir until liquid is gone, this will take 2 minutes.

Add broth and water. Boil, then reduce heat to medium-low. For 20 minutes, simmer, partially covered, until most of the liquid has been absorbed.

Remove lid and continue cooking, stirring constantly, until liquid is completely absorbed and oats are tender, 5 to 7 minutes. Stir in butter. Serve immediately.

Serves 4 | Per serving 217 calories, 7 g protein, 27 g carbs, 8 g fat, 3 g fibre, 827 mg sodium.

 

Emerald Island greens

Lacinato kale is also called black, dino or Tuscan kale. Its leaves are smaller and more delicate than regular curly kale’s. Either type works for this recipe.

Prep time: 10 minutes
Total time: 20 minutes

Ingredients:

  • 2 bunches lacinato kale (about 700 g)
  • 1/3 cup butter
  • 1 garlic clove, thinly sliced
  • 1/4 tsp salt

Method:

Boil a large pot of water. Cut tough stems away from kale leaves with a paring knife and discard. Add kale to boiling water. Boil until kale is tender, 3 to 5 minutes. Drain, then rinse well with cold running water. Pat dry.

Melt butter in an extra-large frying pan over medium. Add garlic and cook for 3 minutes. Add reserved kale. Cook until warmed through, 1 to 2 minutes.

Serves 4 | Per serving 196 calories, 3 g protein, 9 g carbs, 18 g fat, 2 g fibre, 302 mg sodium.

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Kale Pesto Pasta

Cityline | posted Monday, Feb 23rd, 2015

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Prep time: 10 minutes
Total time: 20 minutes
Serves: 5 

Ingredients:

  • 1/2 bunch kale, ribs removed (about 9 cups)
  • 375-g pkg tagliatelle
  • 1 1/2 cups grated parmesan, divided
  • 1 cup walnut halves, toasted, plus more for garnish
  • 1 cup frozen shelled edamame, thawed
  • 1 garlic clove
  • 1 tsp salt
  • 3/4 cup olive oil

Method:

  1. Boil a large pot of water. Chop kale into smaller pieces then add to boiling water. Cook for 30 seconds. Scoop out with a slotted spoon and transfer to a strainer; rinse well under cold water. Drain well.
  2. Add tagliatelle to boiling water and cook, following package directions but omitting salt, until tender, 10 to 12 minutes.
  3. Whirl kale with 1 cup parmesan, walnuts, edamame, garlic and salt in a food processor until finely chopped. Season with fresh pepper. With motor still running, slowly add oil, stopping and scraping down sides of bowl with a spatula when necessary.
  4. Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot. Scrape pesto into pasta and stir until coated. If pasta is dry, add pasta water, 1 tbsp at a time, until creamy. Sprinkle with remaining 1/2 cup parmesan and additional walnuts.

Per serving 881 calories, 29 g protein, 66 g carbs, 57 g fat, 6 g fibre, 937 mg sodium. Excellent source of zinc.

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Slow cooker French onion soup

Cityline | posted Tuesday, Feb 17th, 2015

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Slow cooker French onion soup

Prep time: 30 minutes
Total time: 7 hours 30 minutes
Serves: 4

Ingredients:

  • 1.75 kg cooking onions, thinly sliced (about 14 cups)
  • 3 tbsp butter, cubed
  • 1/4 tsp salt
  • 4 1/2 tsp all-purpose flour
  • 3 tbsp vermouth or dry white wine
  • 900 mL beef broth
  • 1/3 cup water
  • 1 demi-baguette
  • 1 tbsp butter, at room temperature
  • 2 cups grated gruyère or emmental cheese

Method:

  1. Combine onions with butter and salt in slow cooker insert. Season with fresh pepper. Cover and cook on high until onions are soft and dark brown, about 6 hours.
  2. Stir in flour until well combined. Stir in vermouth. Scrape up brown bits from bottom. Add broth and water. Cover and continue cooking on high for 1 1/2 hours.
  3. Position rack in top third of oven. Preheat broiler. Cut bread into 8 slices, each 1/2 in. thick. Butter both sides and place on a baking sheet. Broil until lightly golden, about 1 minute per side.
  4. Arrange 4 oven-safe soup bowls on a baking sheet. Ladle soup into bowls. Top each with 2 toasts. Sprinkle with cheese. Broil until cheese is bubbly, 2 to 4 minutes.

Make-ahead tip: Soup (without toasts) keeps well up to 3 days in the fridge or up to 2 months in the freezer. Flavour will improve as it sits.

For a stovetop version: Caramelize the onions and salt over medium until dark golden. Add flour, then vermouth, broth and water, and simmer, covered, for at least 30 minutes.

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Pork tenderloin with rapini and creamy polenta

Chatelaine | posted Tuesday, Feb 10th, 2015

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Prep time: 15 minutes
Total cooking time: 30 minutes
Serves: 4-6

Ingredients:

  • 500-g pork tenderloin
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1/4 tsp salt
  • 2 tsp canola oil
  • Creamy Polenta:
    3 1/2 cups, plus 2 tbsp no-salt chicken broth, divided
    – 1/4 tsp salt
    – 3/4 cup cornmeal
    – 1 diced plum tomato
  • Rapini:
    1 tsp canola oil
    – 2 minced garlic cloves
    – 1 bunch rapini, stems trimmed

Method:

  1. Boil 3 1/2 cups chicken broth in a large saucepan. Reduce heat to medium. Whisk in cornmeal and salt. Cook until thickened but still loose, about 2 min. Remove from heat and let stand 2 min to completely absorb liquid. Whisk in 2 tbsp no-salt chicken broth, tomato and cilantro. Cover to keep warm.
  2. Cut a pork tenderloin into 1/2-in. rounds. Stir chili powder with smoked paprika and salt. Sprinkle on both sides of pork.
  3. Heat a large non-stick frying pan over medium-high. Add 1 tsp canola oil, then garlic and rapini. Sauté until tender-crisp, 4 to 5 min. Transfer rapini to a platter. Add 2 tsp canola oil to pan, then pork. Cook until firm, 2 to 3 min per side. Serve with polenta and rapini.
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Lettuce Wraps of Prosperity and Braised E-Fu Noodles

Stephanie Yuen | posted Tuesday, Feb 10th, 2015

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Lettuce Wraps of Prosperity

Prep time: 20 minutes
Total cooking time: 10 minutes
Serves: 6-8

Ingredients

  • 1 lettuce, rinse and drip dry, cut 1 inch off head and into 2-halves vertically for easy peeling
  • 1 Tbsp of cooking oil
  • 6 pc. of button or brown mushroom, small-diced
  • 1 small can of water-chestnut, drained and diced
  • A pinch of sea salt
  • 2 cups of barbecued duck or barbecued pork, diced
  • 2 cups of  cooked shrimp, diced
  • ½ cup crushed T&T unsalted cashew nuts (or peanuts)
  • ½ cup of Hoisin sauce
  • 2 Tbsp T&T or PC Teriyaki sauce
  • 1 Tbsp of Water
  • 1 tsp of brown sugar

Method

  1. Peel off outside lettuce leaves and stack them on a plate. Reserve small leaves for future use.
  2. Heat oil in pan on high. Add mushrooms and water-chestnuts. Stir and cook for 90 seconds, stir in salt and place in a bowl.
  3. Return wok to stove, add duck, stir and reheat on medium high for 20 – 30 seconds, place in a bowl.
  4. Reheat shrimp in wok for 20 – 30 seconds, place in a bowl.
  5. Place crushed nuts in a bowl.
  6. Mix Hoisin, Teriyaki sauce, water and sugar in a small saucepan. Bring to a gentle boil and empty into a sauce bowl.
  7. Place lettuce and all the bowls of ready-to-eat ingredients on the table for individuals to fill their own lettuce wraps. Enjoy with sauce.

 

Braised E-Fu Noodles

Prep time: 20 minutes
Total cooking time: 20 minutes
Serves: 6-8

Ingredients

  • 1 tsp granulated sugar
  • 1 cup PC Blue Menu Chicken Broth
  • 1 tbsp Chinese Shaoh-Tsing rice wine
  • 1 tbsp oyster sauce
  • 2 tsp T&T Dark Soy Sauce
  • 2 tsp light soy sauce (not sodium reduced)
  • 1 pkg dry E-Fu Noodles
  • 3 tbsp safflower oil
  • 2 tsp each minced garlic and ginger root
  • 1 cup thinly sliced, rehydrated dried shiitake mushroom caps
  • 1-¼ cups carrots, julienned
  • 1-¼ cups snow peas, julienned
  • 1 cup Chinese chives cut in 2-inch (5 cm) lengths

Method

  1. Stir together sugar, broth, wine, oyster sauce, dark soy sauce and light soy sauce in bowl; set aside.
  2. Submerge noodles in large pot of boiling unsalted water; let cook for 1 minute, separating noodles as they soften. Do not overcook. Drain, rinse under cold running water and drain again. Spread out in single layer on rimmed baking sheet. Set aside.
  3. Heat 2 tbsp (25 mL) of the oil in wok or large frying pan over high heat. Add half each of the garlic and ginger; stir-fry for 10 seconds or until fragrant. Add mushrooms; stir-fry for 4 to 5 minutes or until lightly browned. Push to one side of pan; add noodle to bare side and cook for 1 minute without stirring. Stir together using wide spatula; stir-fry for 5 minutes or until noodles are hot and lightly fried. Transfer mixture to plate.
  4. Heat remaining 1 tbsp (15 mL) oil in same wok over high heat; stir-fry remaining garlic and ginger, carrots, snow peas and chives for 1 to 2 minutes or until tender-crisp. Add to plate with noodles.
  5. Add sauce mixture to same wok; bring to a boil. Return noodles and vegetables to pan; stir-fry for 3 to 5 minutes or until sauce is absorbed by noodles.

TIP: Re-hydrate mushroom by soaking in warm water to cover for 1 hour or in cold water overnight. Squeeze out excess water before cutting.
TIP: Shake noodles in colander to remove excess water. Setting them out on a tray of baking sheet allows them to dry out slightly.

 

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Fryer-less General Tao chicken

Cityline | posted Monday, Feb 2nd, 2015

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Fryer-less General Tao chicken

Prep time: 25 minutes
Total cooking time: 50 minutes
Serves: 4-6

Ingredients:

  • 6 tbsp (90 ml) soy sauce
  • 6 tbsp (90 ml) chicken broth (or water)
  • 6 tbsp (90 ml) rice vinegar
  • 1 tbsp fresh ginger, finely chopped
  • 3 cloves garlic, finely chopped
  • 4 tsp cornstarch
  • 2 tsp paprika
  • 2 tsp sambal oelek
  • 1 tsp toasted sesame oil
  • 1 cup (210 g) sugar
  • 3 tbsp (45 ml) water
  • 2 red bell peppers, cut into strips
  • 3/4 cup (180 ml) canola oil
  • 2.2 lb (1 kg) skinless and boneless chicken thighs,
  • cut into large cubes
  • ½ cup (70 g) unbleached all-purpose flour
  • 2 green onions, thinly
  • Salt and pepper

Method:

  1. In a small bowl, combine the soy sauce, broth, vinegar, ginger, garlic, cornstarch, paprika, sambal oelek and sesame oil. Set aside.
  2. In a small saucepan, combine the sugar and water. Bring to a boil and simmer until the sugar caramelizes and turns amber in colour, about 5 minutes. Add the soy mixture. Bring to a boil, whisking constantly. Set the sauce aside, off the heat.
  3. In a large non-stick skillet, soften the peppers for about 3 minutes in 2 tbsp (30 ml) of the oil. Set aside on a plate.
  4. In a bowl, season the chicken pieces with salt and pepper. Add the flour and toss until well coated. Shake off any excess flour. In the same skillet, brown half of the chicken at a time in the remaining oil (cup/150 ml), making sure to always have about 1 cm of oil to fry the meat. Add oil, if needed. Drain on paper towels and keep warm. Repeat with the remaining chicken. Discard the oil.
  5. In the same skillet, heat the sauce. Add the chicken and the peppers and toss well to coat. Sprinkle with the green onions.
  6. Serve with rice and a stir-fried vegetable like bok choy.

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One-pot wonders: Turkey chili & spinach pan pie

Cityline | posted Saturday, Jan 31st, 2015

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Spinach and feta pan pie

Prep time: 25 minutes
Total time: 50 minutes 
Serves 6
Ingredients:

  • 2 300-g pkgs frozen chopped spinach, thawed
  • 2 eggs
  • 1 egg, separated
  • 1/2 250-g brick cream cheese, at room temperature, cubed
  • 2 tsp olive oil
  • 1 onion, finely chopped
  • 1 1/2 cups crumbled feta
  • 1 tbsp dried chili
  • 1/4 tsp salt
  • 1/4 tsp nutmeg
  • 1/2 450-g pkg frozen puff pastry sheets, thawed

Method:

  1. Preheat oven to 400F. Squeeze spinach well to remove excess moisture. It should measure about 2 cups.
  2. Beat 2 eggs with 1 egg white and cream cheese in a medium bowl, until combined.
  3. Heat a medium (10-in.) oven-safe frying pan over medium. Add oil, then onion. Cook until onion is soft, about 3 min. Stir in spinach, feta, dill, salt and nutmeg. Remove from heat. Stir in egg mixture until evenly distributed.
  4. Cut out holes all over pastry with the large end of a piping tip, or a paring knife, so steam can escape during baking. Cover filling with pastry, stretching dough to the edges of pan. Tuck in corners.
  5. Bake in centre of oven until crust is lightly browned, 20 min min. Beat reserved egg yolk and brush over pastry. Continue baking until golden brown, about 5 more minutes.

Turkey chili with cheddar cornbread

Prep time: 25 minutes
Total cooking time: 45 minutes
Serves: 8

Ingredients:

  • 1 tbsp canola oil
  • 1 onion, finely chopped
  • 1 yellow bell pepper, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp chili powder
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 3/4 tsp salt
  • 500 g ground turkey
  • 796-mL can diced tomatoes
  • 540-mL can bean medley, drained and rinsed

Cornbread:

  • 1 cup cornmeal
  • 1 cup all-purpose flour
  • 1 tbsp baking powder
  • 1 tsp granulated sugar
  • 1/4 tsp salt
  • 2/3 cup milk
  • 2 eggs
  • 1/4 cup canola oil
  • 1/4 cup finely chopped chives
  • 1 cup grated cheddar

Method:

  1. Preheat oven to 400F. Heat an extra-large (13-in.) oven-safe frying pan over medium.
  2. Add 1 tbsp oil,  then onion, bell pepper and garlic.
  3. Add chili powder, oregano, paprika and 3/4 tsp salt. Stir occasionally, until  onion is soft, 2 to 3 min.
  4. Crumble in turkey. Cook, breaking up meat with a wooden spoon, until meat is no longer pink, 3 to 4 minutes.
  5. Add tomatoes. Cook for 10 minutes until thickened.
  6. Stir in beans, then remove from heat.
  7. Stir cornmeal with flour, baking powder, sugar and 1/4 tsp salt in a medium bowl.
  8. Stir in milk, eggs and 1/4 cup oil until well combined. Stir in chives.
  9. The batter will be thick. Spoon batter over chili in dollops. Sprinkle with cheddar.
  10. Bake in centre of oven until cornbread topping is golden brown, 20 to 25 min.

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Lentil, kale and sausage soup

Chatelaine | posted Tuesday, Jan 20th, 2015

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Preparation time: 10 minutes

Total time: 35 minutes

Makes: 6 adult servings

Lentil, kale and sausage soup

Ingredients: 

  • 2 tbsp olive oil
  • 2 Italian sausages
  • 1 large onion, finely chopped
  • 1 leek, white part only, sliced
  • 3  carrots, diced
  • 2  garlic cloves, minced
  • 156-mL can  tomato paste
  • 1 tsp  coriander
  • 1 tsp  salt
  • 1 small bunch kale, stems removed, chopped, about 8 cups
  • 540-mL can lentils, drained and rinsed
  • grated parmesan, optional
Method

  • Heat a large, wide saucepan over medium. Add oil, then sausages
  • Turn sausages occasionally until they lose their pink colour, 4 to 6 min. Remove to a plate.
  • Add onion, leek, carrots and garlic to pan. Cook until onion starts to soften, about 3 min. Meanwhile, thinly slice sausages.
  • Stir in tomato paste, coriander, salt, sausages and any juices. Continue to cook, stirring frequently, until flavour develops, 5 more min. Pour in 4 cups water. Bring to a boil. Stir in kale and reduce heat to medium.
  • Cover and gently boil, stirring occasionally, until kale is tender, 5 to 7 min. Stir in lentils. If soup is too thick, stir in more water
  • Ladle soup into bowls. Sprinkle with Parmesan. Serve immediately.
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