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Recipes

Moroccan Beef Tagine on Minted Lemon Couscous

BT Calgary | posted Friday, Mar 3rd, 2017

 

Courtesy Anna Olson

tagine1

The word “tagine” refers both to the earthenware dish with a cone-shaped lid AND the stew that is made within it.  You don’t need this dish to make the stew – a heavy-bottomed pot with a good lid will do the trick, producing an aromatic beef stew with a contrast of sweet and savoury flavours within it.

 

Serves 6

Prep Time: 20 minutes

Cook Time: 2 hours

Ingredients:

 

Tagine:

  • Pinch saffron
  • 2 Tbsp 15 mL vegetable or olive oil
  • 1 ¼ lbs 600 g Canadian inside round beef, cut into 1-inch (2.5 cm cubes)
  • 2 cups 250 g  peeled & diced onions (2 medium)
  • 1 ½ cups 250 g peeled and diced carrot (2-3 medium)
  • 2 tsp 6 g sweet paprika
  • 2 tsp 6 g ground turmeric
  • 1 ½ tsp 4.5 g ground cumin
  • 1 tsp 3 g ground ginger
  • 1 tsp 3 g ground cinnamon
  • 1 tin 540 mL diced tomatoes
  • 1 ½ cups 375 mL beef stock
  • ½ cup 75 graisins
  • 4-6  pitted Medjool dates, chopp
  • salt & pepper
  • ¼ cup 25 g lightly toasted sliced almonds
  • ¼ cup 60 mL  fresh coriander leaves
  • Minted lemon couscous (recipe follows)
  • Lemon wedges, for serving

Directions:

  1. Drop the saffron threads into a glass with a few tablespoons of hot water and set aside.
  2. Heat a large, heavy-bottomed skillet (with a lid) over high heat and add the oil. Add the beef, enough to cover the bottom of the pan in a single layer without crowding (sear in batches, if it all doesn’t fit) and brown on all sides, about 4 minutes. Remove to a plate and reduce the heat to medium.
  3. Add the onion and carrot and sauté until the onions turn translucent, about 5 minutes. Add the paprika, turmeric, cumin, ginger, and cinnamon and sauté one minute, to warm up the spices. Add the diced tomato, stock and saffron water and bring to a simmer.  Add back the beef, cover and simmer over medium-low heat for 90 minutes to 2 hours, until the beef yields easily when pierced with a fork.  During the last 15 minutes, ad the raisins and dates.  Season to taste.
  4. Serve the tagine topped with sliced almonds and coriander leaves, over minted lemon couscous and lemon on the side.

 

Ingredients:

Minted Lemon Couscous:

  • 1 ½  cups whole wheat couscous
  • zest of 1 lemon
  • 2 ¼  cups boiling water
  • 3 green onions, thinly sliced
  • ¼ cup chopped fresh mint, cut in thin strips across the width of the leaves (chiffonade)
  • salt & pepper

Directions:

  1. Place the couscous in a large, heatproof bowl and grate the lemon zest over it. Pour the boiling water over the couscous, stir and cover the bowl with plastic wrap until it cools to room temperature.
  2. Use a fork to fluff up the couscous, re-warming if needed, to serve (microwave is easiest). Toss the couscous with the green ions and mint and season to taste right before serving.

TIPS & NOTES

 

* The principle behind cooking this stew in the dish with its cone-shaped lid is to keep the moisture and flavours within it.  As the stew simmers, the steam rises up and the cone coaxes the moisture to the top peak, where in condenses and drips back down into the stew, retaining moisture and flavor.

* Inside round is a lean cut, but because it is not as tender as “upper cuts”, it does suit braising.  The key to a tender result is time.  Don’t shortchange yourself on the cooking time.  That said, the smaller you dice the beef, the quicker it will reach that juicy fork-tender stage.

* The raisins and dates are added towards the end of cooking.  If added at the beginning, they would cook away, disappearing into the liquid and their flavor would be lost.

* Of course, you can switch up the dried fruits to other sweet options such as prunes or apricots, or they can be replaced with a diced apple if dried fruits are preferred.

* This dish can also be prepared in a slow cooker.  Simply place all of the  ingredients (except the dried fruits & almonds) in a slow cooker, cover and set on medium to cook 5 hours and then hold warm.

— Enjoy! —

 

Singnapore Beef Satay with Rojak Salad

BT Calgary | posted Friday, Mar 3rd, 2017

Courtesy Anna Olson

satay

Makes 12 large or 24 small skewers
Prep Time: 20 minutes
Cook Time: 4 minutes

Ingredients:

Satay:

  • 1 cup 125 g peeled onion, roughly chopped
  • 1 inch 2.5 cm peeled ginger, sliced
  • 2 garlic cloves, peeled
  • 2 Tbsp 30 mL maple syrup (or cane sugar)
  • 1 Tbsp 15 mL water
  • 2 tsp 6 g ground turmeric
  • 1 tsp 3 g ground coriander
  • 1 350-450 g piece Canadian Beef chuck tender
  • Salt

Satay Sauce:

  • ½ cup 125 g peanut butter
  • ½ cup 125 mL coconut milk
  • 2 Tbsp 15 mL lime juice
  • 1 Tbsp 15 mL maple syrup (or cane sugar)
  • Sambal or Sambal Belacan, to taste

Rojak:

  • ½ 250 g fresh pineapple, diced
  • 1 cup 250 mL diced cucumber
  • 1 mango, peeled and diced
  • 1 large apple, diced
  • 1 cup 300 g diced firm tofu
  • 2 Tbsp 30 mL hoisin sauce
  • 2 Tbsp 30 mL soy sauce
  • 2 Tbsp 30 mL maple syrup (or cane sugar)
  • 2 Tbsp 30 mL lime juice
  • Sambal, or Sambal Belacan to taste
  • Toasted sesame seeds and peanuts, for sprinkling

Directions

  1. Purée the onion, ginger, garlic, maple syrup, water, turmeric and coriander in a blander until a smooth paste. Measure out 2 Tbsp (30 mL) for the satay sauce and place the rest in a flat dish.
  2. Trim the silverskin from the chuck tender (there is a little bit on each side). Cut the beef into thin strips against the grain and toss in the marinade. Cover and refrigerate for at least an hour, up to 6 hours.
  3. Prepare the peanut sauce. Heat the peanut butter, coconut milk, lime juice, maple syrup and the reserved 2 Tbsp (30 mL) of the satay marinade in a small saucepan over medium heat, whisking until smooth. Add Sambal to taste and set aside.
  4. For the rojak salad, toss all of the ingredients together and chill until ready to serve. Sprinkle with sesame seeds and peanuts right before serving.
  5. Heat a grill or BBQ on high. Skewer the marinated beef onto soaked bamboo skewers (double up on the beef if making larger ones). Season the beef lightly with salt and grill for about 2-4 minutes to desired doneness, turning halfway through cooking. Serve the satay immediately, with the peanut sauce and rojak on the side.

TIPS & NOTES

* Chuck tender is a perfect cut for satay! It is lean, cuts into grillable portions easily and absorbs that flavourful marinade wonderfully well.

* Satay are a perfect “sharing” food, whether served as appetizers or part of a bigger meal.

* Traditional rojak uses jicama, which is crunchy and has an interesting starch/sweet characteristic. Not always available in Canada, I use apple in place of the jicama (we have apples everywhere here!)

* The Canadian touch of maple syrup is in place of sugar to add sweetness where needed. Of course cane sugar (or maybe even Gula Malaka in the marinade) can be used.

 

— Enjoy! —

Apple Slab Pie

BT Calgary | posted Friday, Feb 24th, 2017

pie

Courtesy Julie Van Rosendaal

Serves 4 – 6

Ingredients:

  • 1/2 pkg frozen puff pastry, thawed
  • 2 Tbsp. butter
  • 2 large apples, cored and sliced
  • 1/4 cup packed brown sugar
  • a shake of cinnamon
  • 1 egg, lightly beaten

Directions

  1. Preheat the oven to 400F.
  2. Set a large skillet over medium-high heat. Add the butter and when the foam subsides, sauté the apples for 3-4 minutes, until they’re soft and starting to turn golden.
  3. Add the brown sugar and cinnamon and cook for a few more minutes, until any excess moisture cooks off and they’re softened and syrupy.
  4. On a lightly floured surface, roll the pastry out into a 11-12 inch square (or just unroll it, if it’s pre-rolled). Transfer to a parchment-lined sheet and spread the apples down one half, leaving half an inch or so around the three sides.
  5. Fold over the pastry to cover the apples – it doesn’t have to look perfect – and press down around the edges with the tines of a fork.
  6. Brush with beaten egg and cut a few slashes in the top with a sharp knife to help steam escape. Bake for 15-20 minutes, until deep golden. Let cool for a few minutes before cutting into slices or wedges.

— Enjoy! —

Artichoke & Couscous Stuffed Peppers

BT Calgary | posted Friday, Jan 13th, 2017

Serves 6 – 8

Courtesy of Jessica Willott from Blue Flame Kitchen

Ingredients

  • 1 jar (6 oz / 170 mL) marinated artichoke hearts
  • 1 cup (250 mL) canned vegetable broth
  • 1 clove garlic, crushed
  • 1/4 tsp (1 mL) ground coriander
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) freshly ground pepper
  • 3/4 cup (175 mL) couscous
  • 1 can (14 oz / 398 mL) chickpeas, rinsed and drained
  • 1 cup (250 mL) halved grape tomatoes
  • 1/4 cup (50 mL) chopped fresh cilantro
  • 4 large red bell peppers

Directions

  1. Drain artichokes, reserving marinade. Reserve 2 tbsp (25 mL) of marinade for filling; set aside remaining marinade to baste red peppers. Slice artichokes; set aside.
  2. To prepare filling, combine broth, garlic, coriander, salt and pepper in a small saucepan. Bring to a boil over medium heat.
  3. Stir in couscous. Cover; remove from heat and let stand for 5 minutes.
  4. Transfer to a bowl and fluff with a fork. Stir in 2 tbsp (25 mL) reserved marinade, artichokes, chickpeas, tomatoes and cilantro; set aside.
  5. Cut red peppers in half lengthwise, leaving stems intact. Remove seeds and ribs from peppers. Baste insides of peppers with remaining marinade.
  6. Grill peppers, cut side down, over medium heat on natural gas barbecue for 5 minutes. Remove peppers from barbecue.
  7. Spoon filling into peppers. Continue grilling, cut side up, until skins of peppers are just starting to blister and blacken in spots, about 5 minutes.

 

— Enjoy! —

Chocolate Cherry Cobbler Overnight Oats

BT Calgary | posted Monday, Jan 9th, 2017

oatmeal cups

Courtesy of Abbey Sharp from Abbey’s Kitchen

Ingredients

  • 1 small ripe banana
  • 1 1/2 cups fresh or frozen red cherries
  • 3/4 cup unsweetened almond milk
  • 2/3 cup coconut yogurt
  • 4 dates minced
  • 2 tsp ground flax seed
  • Pinch nutmeg
  • 1/2 tsp cinnamon
  • 1/2 tsp pure vanilla extract
  • 1 cup gluten free rolled oats
    • Toppings:
      • Pecans halved
      • Fresh cherries pitted and sliced in half
      • Cacao nibs

Directions

  1. In a food processor or blender, puree the banana, cherries, yogurt, almond milk, flax, spices and vanilla. Stir in the oats and transfer to two mason jars. Refrigerate overnight.
  2. The next day stir in some pecans, cherries and cacao nibs, sprinkle a few on top.

— Enjoy! —

Energy Balls with Quinoa and Coconut

BT Calgary | posted Monday, Jan 9th, 2017

energy balls

Courtesy of Abbey Sharp from Abbey’s Kitchen

Ingredients

  • 2 cups cooked quinoa
  • 1/2 cup unsweetened toasted shredded coconut
  • 1/2 cup plus 2 tbsp natural almond butter
  • 2/3 cup flax seeds ground
  • 2 tbsp honey
  • 1/3 cup dried freeze dried mango minced
  • Pinch salt
  • Additional toasted unsweetened shredded coconut for sprinkling (if desired)

Directions

  1. Spray 12 regular-sized muffin tins with non-stick cooking spray or use silicon muffin tins.
  2. Divide the batter between each of the muffin tins. Smooth out the surface.
  3. Bake for 25 minutes or they feel fairly firm.
  4. Enjoy immediately, or pop into a freezer bag and freeze. When ready to eat, either simply thaw in the fridge overnight (and enjoy at room temperature) or pop it into the microwave for 20 seconds to enjoy warm.

— Enjoy —

Oatmeal Cups

BT Calgary | posted Monday, Jan 9th, 2017

coatmeal cups 1

Courtesy of Abbey Sharp from Abbey’s Kitchen

Ingredients

  • 1 1/2 cups large flake oats
  • ¼ cup sliced almonds
  • 2 tbsp. chia seeds
  • ½ tsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 2 tbsp. almond butter
  • 1 super ripe banana, smashed
  • 1 cup unsweetened vanilla almond milk
  • 1 egg
  • 1 tsp. vanilla
  • ¾ cup blueberries
  • 1 tbsp. honey (or more, depending how sweet your bananas are)

Directions

  1. Preheat the oven to 375 F.
  2. In a bowl, mix together the oats, almonds, chia, cinnamon, baking powder and salt.
  3. In another bowl, mix together the almond butter, banana, almond milk, egg, vanilla, cherries, honey and lemon zest. Combine the wet with the dry and let the batter sit for 10 minutes.
  4. Spray 12 regular-sized muffin tins with non-stick cooking spray or use silicon muffin tins.
  5. Divide the batter between each of the muffin tins. Smooth out the surface.
  6. Bake for 25 minutes or they feel fairly firm.
  7. Enjoy immediately, or pop into a freezer bag and freeze. When ready to eat, either simply thaw in the fridge overnight (and enjoy at room temperature) or pop it into the microwave for 20 seconds to enjoy warm.

— Enjoy —

High Protein Hummus

BT Calgary | posted Monday, Jan 9th, 2017

hummus

Courtesy of Abbey Sharp from Abbey’s Kitchen

Ingredients

  • 1 can no salt added chickpeas, drained and rinsed
  • 1 garlic clove
  • 1 tbsp lemon juice
  • 1 tbsp tahini
  • ½ cup plain Greek yogurt
  •  ½ tsp cumin
  • Salt and pepper, to taste
  • Toasted sesame seeds, for garnish
  • Smoked paprika, for garnish

Instructions:

  1. In a food processor, puree the chickpeas, garlic love, lemon, tahini, yogurt, and cumin until smooth. Season with a pinch each of salt and pepper.
  2. Garnish with a sprinkle of sesame seeds and smoked paprika.

— Enjoy! — 

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