July 16, 2024
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Linking Northern and Central NJ, Bronx, Manhattan, Westchester and CT

Special Recipes from ‘Plated’

Seared Ahi Tuna With Crunchy Quinoa and Kale

Pareve

Serves 4

This salad has all the components necessary for the perfectly healthy meal. It’s portioned well, not too light to leave you hungry but not too heavy to leave you stuffed.

  • 4 ahi tuna filets
  • 2 Tbsp oil
  • Salt
  • Pepper

Salad

  • ¾ cup cooked quinoa
  • Cooking spray
  • Salt
  • 1 (16-oz) bag chopped kale
  • 1 cup cherries, pitted and halved
  • 2-3 Tbsp toasted walnuts
  • ¼ cup scallions, sliced (green part only)

Salad Dressing

  • ⅓ cup oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp apple cider vinegar
  • 2 tsp honey
  • 1 tsp Dijon mustard
  • 1 clove garlic, crushed
  • Salt
  • Pepper

Salad

In a jar or bowl, mix together all the dressing ingredients.

In a large bowl, 1 hour before serving, combine the kale and the dressing.

Preheat oven to 375°F. Line a baking sheet with parchment paper.

Spread cooked quinoa in a thin layer onto the prepared baking sheet. Lightly coat with cooking spray and season with salt; bake for 25 minutes, stirring every 10 minutes, until quinoa is crunchy and golden brown.

Ahi Tuna

Sprinkle both sides of the fish with salt and pepper.

In a frying pan over medium heat, heat 2 tablespoons of the oil until hot.

Cook for about 1 minute, until the color turns.

Flip to the other side. Repeat on all sides of the fillets.

Plate It!

Combine the kale, cherries, walnuts, scallions and crunchy quinoa. Plate salads individually. Thinly slice tuna and place on top.

Variations: Cherries out of season? Substitute cherries with halved grapes.

 

London Broil With Emerald Rice and Baby Zucchini

Serves 4-6

For a holiday or special occasion (or even an everyday dinner), make this your new go-to. Take the guesswork out of creating a well-balanced and nutritious meal—this pairing is the perfect combination of carbs, veggies and protein!

 

London Broil

Meat

1 (2-3-lb) shoulder London broil

Marinade

  • ½ cup pineapple juice
  • ¼ cup tamari sauce
  • ¼ cup rice vinegar
  • 2 cloves garlic, minced
  • 3 Tbsp chopped scallions
  • 1 Tbsp honey
  • 1 Tbsp toasted sesame oil
  • 1 Tbsp vegetarian oyster sauce, optional (see note)
  • ¼ tsp chili flakes
  • Salt

Place the meat and all marinade ingredients into a resealable bag; seal. Turn the bag a few times to coat the meat. Refrigerate overnight.

Preheat the oven to 350° F.

Transfer meat and marinade to a cast-iron pan (see note).

Cook on the stove top over high heat for 5-7 minutes. Flip the meat; cook for an additional 5-7 minutes. Using tongs, press any uncooked part of the meat onto the pan until all the meat is cooked on the outside.

Transfer the pan to the oven; bake for 8-10 minutes.

Notes: Vegetarian oyster sauce can be found at your local grocery. Feel free to omit it.

If you don’t have a cast-iron pan, use a regular frying pan, then transfer the meat and liquid to an oven-safe pan to bake.

 

Emerald Rice

Pareve

  • 1½ cups basmati rice
  • 2¼ cups water
  • 2 tsp oil
  • Salt
  • 1 (12-oz) bag frozen spinach
  • ½ cup sliced scallions
  • ½ cup finely chopped parsley

Dressing

  • ¼ cup extra-virgin olive oil
  • ¼ cup rice vinegar
  • 1½ tsp Dijon mustard
  • 2 Tbsp minced shallots
  • 1 tsp Herbes de Provence
  • Salt
  • Pepper

Place rice, water, oil and salt to a stock pot; bring to a boil. Cover, cook over low heat for 15 minutes until the water has been absorbed. Let sit covered for 5-10 minutes. Fluff with a fork.

Place the frozen spinach into a microwave-safe bowl; microwave on high for 5-7 minutes. Stir; microwave for an additional 5 minutes as needed. Let cool; squeeze out liquid.

In a jar or bowl, combine together all the rice dressing ingredients.

While the rice is still warm, combine it with the dressing, spinach, scallions and parsley. Press rice tightly into a mold; cover and refrigerate.

Remove rice from the refrigerator an hour before serving to allow rice to come to room temperature.

 

Baby Zucchini

Pareve

  • 3 (8-oz) bags baby zucchini, cut in half lengthwise
  • 2 Tbsp extra-virgin olive oil
  • 4 cloves garlic, crushed
  • Salt
  • Pepper

Preheat the oven to 375°F. Place a metal cooling rack on a baking sheet and lightly coat with cooking spray.

Toss together zucchini, oil, garlic, salt and pepper; place on rack in a single layer. Roast for 45-50 minutes, until golden brown.

Note: If baby zucchini is hard to find, replace it with 4 regular zucchini, cut into fries.

 

Spinach Balsamic Salad

Pareve

  • 2 beets
  • 1 Tbsp olive oil
  • Salt
  • Pepper
  • ⅓ cup walnuts, toasted
  • 16 oz fresh spinach
  • ½ red onion, sliced
  • 1 orange, peeled, sliced and cut into half-moons, optional
  • 1 grapefruit, peeled, sliced and cut into half-moons, optional

Balsamic Honey-Mustard Dressing

  • ½ cup extra-virgin olive oil
  • 3 Tbsp balsamic vinegar
  • 1 Tbsp honey
  • 1 tsp Dijon mustard
  • 1 clove garlic, crushed
  • Salt
  • Pepper

Garnish

Microgreens

Preheat the oven to 375°F.

Wash the beets well; drizzle with the olive oil, salt and pepper.

Wrap the beets in foil; place on a baking sheet. Roast for 50-60 minutes until fork-tender. Check the beets for doneness every 20 minutes.

Allow to cool. Peel the beets; dice.

Combine all the salad dressing ingredients in a jar or bowl; mix until emulsified.

Plate It

In a large serving bowl or on individual plates, combine the spinach with the diced beets, red onion, walnuts, orange and grapefruit, if using. Toss with the dressing.

Place the zucchini on a platter; slice the beef, place on a second platter, and garnish with microgreens.

Invert rice mold onto a cake plate or serving dish; lift off mold.

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