SUPPER IN A HURRY
Weeknight meals can be both healthy and tasty
ATCO BLUE FLAME KITCHEN Back to school season is in full swing. Whether you have school-aged children or not, it never hurts to get a delicious and healthy dinner on the table fast.
Our lentil and mixed vegetable couscous salad is a speedy dish that’s easy to make — couscous is “cooked” by simply soaking in boiling water, and the rest of the ingredients require minimal preparation. This salad will also keep for several days — perfect for bagged lunches.
Pork often gets a bad rap for being too dry — the secret is not to overcook it. In our fast fry pork lo mein, pork chops are seared for just three minutes per side, then simmered briefly with vegetables in soy sauce flavoured with garlic, ginger and sesame oil. This results in tender and juicy pork.
With our one pot spaghetti, not only do you save time cooking, you’ll save time on dishes, too. This modern take on spaghetti Bolognese cooks the pasta right in the sauce. Calgary-based ATCO Blue Flame Kitchen has been providing advice on food, cooking, recipes and other household topics for more than 80 years. Their cookbooks include Everyday Delicious and From the Grill.
LENTIL AND MIXED VEGETABLE COUSCOUS SALAD
1 cup (250 mL) water ■ 3/4 tsp (4 mL) salt ■ 3/4 cup (180 mL) couscous ■ 1 can (19 oz/540 mL) lentils, ■ rinsed and drained 1/2 cup (125 mL) crumbled feta ■ cheese 1/3 cup (80 mL) golden raisins ■ 1/4 cup (60 mL) slivered ■ almonds (see note) 1 tsp (5 mL) grated lemon peel ■ 3 tbsp (45 mL) fresh lemon juice ■ 2 tbsp (30 mL) olive oil ■ 3 cups (750 mL) diced English ■ cucumber 1 cup (250 mL) shredded carrots ■ 1/2 cup (125 mL) finely chopped ■ onion 1/4 cup (60 mL) chopped fresh ■ parsley 1 pkg (5 oz/142 g) baby spinach ■
1. In a medium saucepan, bring water and salt to a boil over medium-high heat; stir in couscous. Remove from heat, cover and let stand for 5 minutes.
2. Transfer couscous to a large bowl and fluff with a fork. Cool to room temperature.
3. Add remaining ingredients; stir to combine.
Note: If desired, toasted almonds may be used as well.
ONE POT SPAGHETTI
1 tbsp (15 mL) oil ■ 1 lb (454 g) lean ground beef ■ 1 cup (250 mL) chopped onion ■ 2 cloves garlic, crushed ■ 4 cups (1 L) chicken broth ■ 1 can (5 1/2 oz/156 mL) tomato ■ paste 1/2 tsp (2.5 mL) oregano, ■ crumbled 1/2 tsp (2.5 mL) salt ■ 1/4 tsp (1 mL) red pepper flakes ■ 1/4 tsp (1 mL) freshly ground ■ pepper 2 cups (500 mL) broken ■ spaghetti Freshly grated Parmesan cheese ■
1. Heat oil in a Dutch oven over medium heat. Add beef, onion and garlic. Cook, stirring to break up beef, until browned. Drain off excess fat.
2. Stir in next six ingredients (broth through pepper). Bring to a boil. Add spaghetti. Reduce heat and simmer, stirring frequently, about 12-15 minutes. Serve with Parmesan cheese.
FAST FRY PORK LO MEIN
8 oz (226 g) vermicelli rice ■ noodles or Asian noodles of your choice 1 tbsp (15 mL) canola oil ■ 6 bone-in fast fry pork loin ■ chops, 3/4-inch (1.9 cm) thick 2 cups (500 mL) chopped red ■ bell peppers 2 1/2 cups (625 mL) halved ■ mushrooms 2 cups (500 mL) broccoli florets ■ 2 cups (500 mL) diced red ■ onions 3/4 cup (180 mL) low-sodium ■ soy sauce 2 tbsp (30 mL) sesame oil ■ 3 cloves garlic, finely chopped ■ 1 tbsp (15 mL) finely chopped ■ fresh ginger, or 1 tsp (5 mL) ground ginger 1/4 cup (60 mL) packed brown ■ sugar 2 tsp (10 mL) cornstarch ■ 1/2 cup (125 mL) unsalted ■ blanched roasted peanuts
1. Cook noodles according to package instructions and set aside.
2. Heat oil in a large frying pan over medium-high heat.
3. Add pork chops to frying pan and sear until browned, about three minutes per side.
4. Transfer pork chops to a plate and keep warm.
5. Add bell peppers, mushrooms, broccoli and red onions to frying pan; sauté until slightly softened, about 3 minutes.
6. Meanwhile, in a medium bowl, whisk together soy sauce, sesame oil, garlic, ginger, brown sugar and cornstarch; set aside.
7. Return pork to frying pan and add soy sauce mixture.
8. Reduce heat to medium-low and simmer, covered, until vegetables are tender and pork chops are done, about four minutes.
9. Sprinkle with peanuts and serve over noodles.