A8

Jane Sawyer

Stumble Upon

del.icio.us

Digg

Facebook

Print

Email

Speak Up

Summer so often means a complete change in our routine of family living.

Enlarge Photo

There's more pick-up meals, and more eating out and more barbecues and picnics.

When September rolls around, that hit-or-miss eating style starts to take its toll and we want more nutritious weeknight suppers.

Weekends make for more relaxing meals, but there is a tendency through the week to forego nutrition for convenience.

We've searched our archives this week to try to offer some easy-to-prepare alternatives for those quick meals needed Monday to Friday after a day or work or playing at the beach.

Don't forget if you have a recipe you are willing to swap to send it to thisweek@brunswicknews.com. I'll feature them in this column, which runs regularly in This Week. Don't hesitate to send in requests for specific recipes either.

Here are this week's recipes:

One-Dish Beef Stroganoff

Ingredients:

3/4 lb boneless beef sirloin grilling steak, cut into strips 340 g

1 large onion, halved and sliced

1 cup sliced mushrooms 250 ml

2 cups less salt ready to use beef broth 500 ml

1 cup water 250 ml

1 can (10 oz/284 ml condensed low fat cream of mushroom soup

2 1/2 cups uncooked fusilli or medium spiral egg noodles 625 ml

3/4 cup frozen peas 175 ml

1 tbsp Worcestershire sauce 15 ml

1/4 cup ground black pepper 60 ml

3/4 cup light sour cream or plain yogurt 175 ml

Method:

Cook beef in non-stick skillet at medium-high heat until browned, stirring often.

Remove beef, reduce heat to medium. Add onion and mushrooms and cook for three minutes. Stir into beef.

Combine broth, water and soup in skillet. Heat to a boil. Add fusilli. Cook at gentle boil until fusilli is just tender (al dente) stirring often.

Stir in peas, Worcestershire sauce and pepper.

Simmer for two minutes.

Return beef mixture to skillet, stir in sour cream and heat through.

Herbed Lemon Chicken Noodle Soup

Ingredients:
1/2 cup uncooked dry egg noodles 125 ml
2 8 oz/175g) boneless, skinless chicken breasts
2 1/4 cups ready to use chicken broth 810 ml
1 cup celery, thinly sliced 250 ml
1 cup carrot, cut into half moons 250 ml
2 tbsp lemon juice 30 ml
1 clove garlic, finely chopped
1/4 tsp dried oregano leaves, crushed 1 ml
1 tbsp chopped fresh parsley 15 ml
Method:

Cook noodles according to package directions in salted water until tender, but still firm (al dente). Drain and set aside. Cook chicken in lightly-oiled, heavy-bottomed saucepot over medium-high heat until browned. Remove chicken. Add chicken brother, celery, and carrot and heat to a boil. Dice chicken. Stir in chicken, noodles, lemon juice, garlic and oregano leaves. Reduce heat to low. Simmer, stirring occasionally for five minutes. Stir in parsley and serve.

Orange Beef and Broccoli

Ingredients:
1 1/4 cups ready to use beef broth 300 ml
2 tbsp cornstarch 30 ml
1 lb boneless beef sirloin grilling steak, cut into strips 450 g
2 cups broccoli florets 500 ml
1 cup coarsely chopped onion 250 ml
2 cloves garlic (minced)
1 tbsp thin orange peel strips (orange part only) 15 ml
1/2 tsp ground ginger 2 ml
2 tbsp hoisin sauce 30 ml
2 tbsp soya sauce 30 ml
Dash of crushed red pepper

Method:
Mix broth with cornstarch. Set aside. Stir-fry beef in heated oil in large skillet until browned. Stir in broccoli, onion and garlic and stir-fry until tender crisp. Add broth mixture and remaining ingredients. Cook and stir until mixture boils and thickens, about five minutes.

Savoury Glazed Vegetables

Ingredients:
2 cups fresh cut-up vegetables of your choice 500 ml
1 3/4 cups organic vegetarian vegetable broth 425 ml
1 tbsp cornstarch 15 ml
Black pepper for garnish

Method:
Heat 1 1/4 cups broth to a boil in small saucepan. Add vegetables and cook until tender. Drain, reserving 1/4 cup broth for glaze. Mix cornstarch with remaining broth and combine with reserved broth in saucepan. Cook and thicken, stirring often. Add your favourite flavour accents. Toss glaze with cooked vegetables.