Steak and Vegetable Soup
1 lb. boneless top loin steak, trimmed and cut into 1 in. pieces
2 Tbsp. olive oil
2 onions, chopped
4 celery stalks, thinly sliced crosswise
6 garlic cloves, finely chopped
1 Tbsp. finely chopped fresh thyme, or 1 ½ tsp. dried
½ tsp. each salt and pepper to taste
15 oz. can diced tomatoes with some juice
3 ½ cups beef broth
4 cups chopped kale
Pat steak dry and heat oil in a 4-5 quart pot over medium-high until it shimmers. Cook steak until browned on all sides and medium-rare, about 3 minutes; transfer to a plate.
Cook onions, celery, garlic and seasonings over medium, stirring occasionally until softened, about 8 minutes.
Stir in tomatoes with juice, broth, and 4 ½ cups water; simmer partly covered, about 15 minutes. Stir in kale, and cook until tender, about 5 minutes. Add steak with meat juices, adjust seasoning to taste, and serve.
Copyright David and Cheryl MacDonald 2012
Almond Chicken Salad
This simple, but nice, recipe was contributed by a Go Figure client. It can be used as is, or as a base to which more veggies can be added. Have it for a light summer dinner, and be sure to make enough for lunch the next day.
1 lb. chicken tenders
2 sticks celery, chopped
¼ cup onion, chopped fine
¼ cup mayonnaise
2 Tbsp. toasted slivered almonds*
Cook chicken, or used leftover chicken breast, and cut into small pieces. Chop celery into ¼ inch pieces. Mix together all ingredients. Add salt and pepper to taste.
*Slivered almonds can be purchased that way, and can be toasted on stovetop or oven on low heat. Keep extras in freezer to preserve nutrients and use for quick add-in to salads and entrées.
Optional add-ins for salad: cucumber, dried fruit-sweetened cranberries (available in bulk at Co-op.)
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Basic Salmon Preparation
Another tasty dish from chef/co-owner David MacDonald
For oven:
Pre-heat oven on Broil for 10 minutes.
Lightly rub salmon with olive oil. Place top side down on broiler pan, 2nd rack from the top. Cook 5 minutes, flip, add salt, pepper or other seasonings to taste. Broil another 5 minutes. Adjust 1-2 minutes more or less per side cooking time for thin or thick cuts. A simple, healthful, flavorful addition is to just squeeze some fresh lemon on individual pieces as they are served.
For BBQ grill:
Pre-heat grill on high heat for 10-15 minutes with lid closed. Prep salmon and add seasonings as above. Place top of salmon down on grill. Close lid and turn heat to medium. Cook 5 minutes, flip, cook other side for 5 minutes with lid closed. Increase by 1-2 minutes cooking time per side for thicker cuts. Ready to go!
*Chef’s tip: set timer for cooking times for best results
For additional healthful ways to flavor salmon, search the internet
Copyright David and Cheryl MacDonald, 2012
