Lean and Healthy

God, we love Main Dish. Their fresh, healthy dishes with ingredients that span the rainbow for nutrition are so inspiring. Little wonder they sponsor local Olympic athletes with food gift cards.

The cafe and takeaway shop’s success really appeals to the crazy meal planner/tetris leftover user in us.

Not since we snagged a heavenly veggie burger patty recipe from Vancouver’s Capers Cafe (now Whole Foods) have we been so excited to try Main Dish’s sesame apple chicken patty. The protein puck is one of many they offer, and perfect atop a leafy, veggie salad.

SESAME APPLE CHICKEN PATTIES
Main Dish via Impact Magazine

1 1/4 cups sliced apples
1/2 oz sesame oil
50 ml brown sugar

1.25 kg ground chicken
50 ml sliced shallots
30 ml minced ginger
125 ml cilantro
salt and pepper to taste

In a large pan, saute apples in sesame oil and brown sugar until apples are carmelized. Take pan off heat to cool.

Mix chicken, shallots, ginger, cilantro, salt and pepper. Add cooled apples.

Portion into 7 oz patties (they say this serves 5 to 7 people)

Bake in oven at 350*F for 20 to 25 minutes.

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LEAN AND GREENS SALAD
4 oz white onion
2 oz artichoke hearts
2 oz grape tomatoes
1 fl oz white wine
1 tsp lemon juice
2 oz grated parmesan
6 oz grilled salmon fillet

Saute onions, tomatoes and artichokes. Deglaze with white wine and lemon juice to build a sauce.
Serve with side spring mix and grilled salmon.

MAIN DISH CAULIFLOWER PUREE
Cauliflower, 1″ dice 2 heads
Goat cheese 1oz
Olive oil 1floz
Parsley 1floz
S&P TT

Method
Steam the cauliflower for 20 minutes.

Combine ingredients in a food processor and puree to a slightly course mash. Season well.

Roasted Garlic & White Cheddar Mashed Potatoes
Submitted by The Main Dish

4lbs Steamed Yellow Potatoes
2oz Roasted Garlic
.25 lbs White Cheddar Cheese
200ml Half & Half
2oz butter
Salt & Pepper to taste

Mash potatoes with mixer until fluffy
Add remaining ingredients and mix until just smooth, melting the butter before mixing. Season well, serve hot and enjoy!

Hot Fun in the Summertime

Summer is racing by and it feels like we’re missing out on a lot. No croquet, no beaches, no swimming, no holiday yet. Sigh.

In the meantime, this little Sunday night barbecue on the deck really brightened our spirits. While we spaced out and grilled these T-bones too long, they were still edible, but wanted them a little pinker). In our campaign to empty a barbecue bottle, we brushed some sauce on these babies. They were so beautiful and I can’t believe I forgot to take a picture.

We’ve been longing to share this with the Mister: striploin for him, fillet for me. Followed by grilled nectarines with turbanado sugar, butter, sea salt, cinnamon and nutmeg.

GRILLED T-BONE STEAK FOR TWO
Adapted from “Cook’s Country” (August/September 2010)

1 T-bone steak, about 1 1/2 inches thick
1-2 tablespoons olive oil
Kosher salt and freshly ground black pepper
2 tablespoons melted butter (optional)

Pat the steak dry with paper towels, and rub both sides with salt.

Place the steak on a wire rack set inside rimmed baking sheet, and freeze it until the steak feels dry, about 45 minutes.

Preheat the grill to high. Leave primary burner on high, and turn other burner(s) off. (For charcoal grill, light about 100 coals, and wait until they’re covered with fine gray ash. Spread them over half of grill. Set cooking grate in place and heat, covered, with lid vent open completely, for 5 minutes.) Scrape and oil cooking grate.

Pull the steak out of the freezer, and season it with pepper.

Place the steak over the hot side of the grill, with the tenderloin area closer to the cool side.Cook, covered, for 2 to 3 minutes on each side.

Take the steak off the grill, and brush both sides with oil.

Place the steak back on the cool side of grill, and cook until desired doneness. (While the steak is resting, its internal temperature will rise around 5 degrees, so plan accordingly.)

Take the steak off the grill, and let it rest on a warmed plate for 7 minutes. (While resting, the steak’s temperature can rise 5-10 degrees.)

Brush the steak with melted butter, if you’d like. Dig in!

Internal Temperature Guide for Steak: Rare (125-130°F), Medium Rare (130-140°F), Medium (140-150°F), Medium Well (150-155°F), Well Done (155°F+). The USDA recommends cooking steak to at least 145°F. Use your best judgment

Cowboy Tea

We finally tried a sip of this Calgary Stampede libation. 1912 Tea is made with citrus vodka, Cointreau, fruit juices and iced tea. Oh, but to have the etched, commemorative glass as well…

1912 TEA
Courtesy Mike Friesen, Calgary Stampede

1-1/2 oz citrus vodka

1/2 oz Cointreau

2 oz orange juice

2 oz lemon juice

top with iced tea (sweetened or plain, to taste)

mint leaf garnish

Build in an ice-filled Collins glass and garnish with a mint leaf.

Stampede Centennial Sammy

Meet the Stampede Centennial grilled cheese.

The Petroleum club’s Liana Robberecht combines Canadian provolone and blue cheeses with Alberta BBQ pulled beef short ribs.

This summer, we loved Presidents Choice carmelized onion jam, but we like Liana’s recipe below.

1 cup (250 ml) cooked BBq pulled beef short ribs (recipe follows)

2 tbsp (30 ml) onion jam (recipe follows)

4 (1 cm) 1/2 inch thick slices of sourdough bread

2 tbsp (30 ml) unsalted butter, softened

6 slices (each 1 oz – 30 g) Canadian Provolone

1/4 cup (60 ml) Canadian Blue cheese, crumbled

1 vine-ripened tomato, cut into wedges

2 tsp (10 ml) extra virgin olive oil

maldon sea salt

Prepare BBQ pulled beef short ribs and onion jam before making sandwiches. Place bread slices on a work surface; butter one side and turn over, buttered side down. Place one and a half slices of Provolone on two bread slices; top evenly with Blue cheese, BBQ pulled beef short ribs, remaining Provolone and bread, buttered side up. Heat a large skillet or electric griddle over medium heat. Place sandwiches buttered side down and cook, turning once, for 3–4 minutes on each side or until golden brown and cheese has melted.
BBQ pulled beef short ribs: In a 5–6½ quart (5–6.5 L) slow cooker, place 1 lb (450 g) beef short ribs, top with ¼ cup (60 ml) chopped onion, 1 sprig rosemary, 1 sprig thyme and 1 bay leaf. In a bowl, stir together 1 cup (250 ml) barbecue sauce, ½ cup (125 ml) water, 2 tbsp (30 ml) bourbon, 1 tsp (5 ml) grainy mustard, and a pinch each salt and pepper; pour over ribs. Cover and cook on low until meat is very tender, 6–8 hours. Discard rosemary, thyme and bay leaf. Remove ribs and discard bones. With 2 forks, pull meat apart. Skim fat from liquid, and stir in about ¼ cup (60 ml) of the liquid into the meat to moisten.

Onion jam: In a small skillet, heat 1 tsp (5 ml) olive oil over medium heat. Add 1 cup (250 ml) thinly sliced red onion and 2 tbsp (30 ml) granulated sugar; cook for 5 minutes, stirring occasionally. Add 2 tbsp (30 ml) cassis liqueur and continue cooking for 15 minutes, stirring occasionally and adjusting heat as necessary. Add 1 tbsp (15 ml) apple cider vinegar and cook another 5 minutes, stirring frequently or until it reaches a jam consistency. Remove from heat immediately. Serve warm or at room temperature.

 

Tootin Along the Cowboy Trail 2.0

More for cowboy happy hour. We have a go-to bean dip, but this smooth western version is a nice change.

BBQ BEAN DIP
ATCO Blue Flame Kitchen

1 can (19 oz/540 mL) white kidney beans, rinsed and drained
1/4 cup (50 mL) barbecue sauce
1/4 cup (50 mL) tomato sauce
1/4 cup (50 mL) chopped onion
1/4 cup (50 mL) crumbled cooked bacon
1/4 tsp (1 mL) garlic powder
2/3 cup (150 mL) shredded cheddar cheese
chopped tomato
sliced green onion

Blend first 6 ingredients (beans through garlic powder) in a food processor until smooth. Spoon mixture into a greased 9 inch pie pan. Sprinkle with cheese. Bake over low heat on barbecue for 20 to 25 minutes or until heated through and cheese is melted. Garnish with tomato and green onion. Serve warm with tortilla chips.

Chuckwagon Wheel Salad

We don’t know what we like better — the chive-blossom topped chopped salad or the hilarious looking pasta wheels. So Stampedy!

Crisp, cool greens jumpled with sweet corn, black beans, tomatoes, green pepper, onion, cilantro and dressed with creamy avocado and Newman’s Own Family Style Italian homemade caesar vinaigrette.

For Stampede time, salads are always a necessity when the ubiquitos beef on a bun catches up with you. Although we wouldn’t turn our nose up at adding grilled steak, chicken or salmon. Earls has a southwestern lime, corn, black bean, feta, and date number that is easy to make at home. See recipe at bottom.

SOUTHWEST CHICKEN CHOP SALAD
2 cups diced barbecued chicken
1 cup diced green pepper
1 cup black beans
1 cup corn
1 cup of sliced grape tomatoes
4 green onions, chopped, or chives
1 large romaine heart, washed and chopped
Fistful of cilantro, washed and chopped
2 avocados, diced
Crushed tortilla chips for topping

Combine all ingredients, saving avocado and chips for the top.
Toss salad with dressing and gently stir in avocado. Top wth tortilla chips.

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EARLS SANTE FE CHOPPED SALAD

4 brined chicken half breasts (recipe follows)

¼ cup Cajun blackening spice (recipe follows)

8 oz (225 g) greens mix

8 oz (225 g) chopped romaine hearts

400ml can (1.5 cups) rinsed and drained black beans

1 cup fresh or thawed frozen corn

½ cup chopped dried Medjool dates cut into half inches

1 cup peanut lime vinaigrette (recipe follows)

½ cup crumbled feta cheese

1 cup fried tortilla strips

1 avocado

1 lime, cut into 6 wedges

Remove skin from the chicken breasts. Dredge the chicken in the Cajun blackening spice until lightly coated on all surfaces.

Place on a preheated grill or pan fry in a heated skillet with some vegetable oil, flipping the chicken after 4 minutes to ensure even cooking. Cook for a further 4 minutes, check for doneness on the thickest part of the breast. The meat should register 160F on an instant read thermometer.

While the chicken is cooking, assemble the salad by combining the greens mix, romaine, black beans, corn, dates and peanut lime vinaigrette in a large salad bowl. Toss together with tongs until all ingredients are coated lightly with the vinaigrette.

Divide evenly into bowls and top evenly with feta cheese and crushed tortilla chips.

Cut the avocado in half and remove the seed. Slice lengthwise into ¼” slices and scoop out using a spoon. Garnish each bowl of salad with ¼ of an avocado, approximately 4 slices.

Add a lime wedge and serve immediately.

PEANUT LIME VINAIGRETTE

3 tbsp (45 ml) roasted peanuts

1 tbsp (15 ml) minced garlic

¼ tsp (1.25 ml) ground cumin

4 ½ tbsp (67.5 ml) lime juice, divided (freshly squeezed)

1 tbsp (30 ml) olive oil

1 tsp (5 ml) sherry vinegar

2 tbsp (30 ml) chopped cilantro (tightly packed)

1 ½ tbsp (22.5 ml) lime juice

½ tsp (2.5 ml) fine salt

¼ tsp (1.25 ml) ground black pepper

½ cup (125 ml) vegetable oil

Using a food processor or hand held blender, puree the peanuts, minced garlic, cumin, 2 tbsp (30 ml) of lime juice, olive oil and sherry vinegar until extremely smooth, almost like peanut butter.

Add in the cilantro, remaining lime juice, salt and pepper. Continue to puree until the cilantro is finely incorporated into the dressing and chopped into pieces no greater than ⅛”.

With the machine running, continue to puree the vinaigrette while pouring the vegetable oil in a slow stream. This will create a strong emulsion so the oil does not separate.

Transfer to an airtight container and refrigerate. The peanut lime vinaigrette can be held refrigerated for 5 days.

CAJUN BLACKENING SPICE

Increase the amount of cayenne if you desire a spicier blend.

2 tbsp (30 ml) dried oregano

1 tbsp (15 ml) dried thyme

1 tsp (5 ml) red pepper flakes

½ cup (125 ml) paprika

1 tbsp (15 ml) ground black pepper

1 tbsp (15 ml) ground white pepper

1 tbsp (15 ml) fine salt

1 tsp (5 ml) ground cayenne

Grind the dried oregano, thyme and red pepper flakes in a clean spice grinder until it is the same texture as the paprika.

Combine with the rest of the ingredients and mix very well until thoroughly distributed.

Store in a dry container, sealed well.

BRINED CHICKEN

Brining the chicken not only improves the flavour greatly, but it also causes the protein strands in the chicken to retain water during and after cooking. This results in flavourful, moist chicken that makes all the difference compared to unbrined chicken. The same brine can be used for pork chops, turkey or any lean meat.

Chicken breasts/pieces (skin on bone in or boneless skinless depending on recipe)

Place chicken pieces in a large lidded container, ensuring that there is ample space between each piece to have contact with the brine.

Cover with enough brine to submerge each piece of chicken completely. Seal well.

Refrigerate on the bottom shelf for 24 hours before using.

Once the time has elapsed, strain off the brine and discard. Transfer the chicken to a clean rimmed bake tray.

Pat the chicken dry with paper towels. Use according to the recipe.

CHICKEN BRINE

2 cups (500 ml) water

¼ cup (60 ml) fine salt

½ cup (125 ml) parsley leaves and stems (tightly packed)

1 tbsp (15 ml) honey

1 tbsp (15 ml) black peppercorns

6 bay leaves

4 smashed garlic cloves

2 thyme sprigs

1 halved lemon

Combine all ingredients into an appropriately sized pot and bring to a boil over high heat. Boil for 1 minute.

Remove from heat and allow to cool to room temperature.

The brine can be held refrigerated for up to 7 days if made ahead.

alternative dressing

PEANUT LIME VINAIGRETTE:
1/4 cup fresh peanuts
1/4 cup peanut oil
1/4 cup lime juice
1/2 tbsp peanut butter
1 tsp sugar
1 tsp soya sauce
1 small clove garlic, pressed or finely chopped
2 tbsp lime zest
2 tbsp finely chopped cilantro
1/4 tsp cumin

SALAD:
1 cup dates, chopped into 1/4 inch pieces and soaked in hot water for 5 minutes
8 cups mixed greens and chopped romaine lettuce
3/4 cup corn kernels
14 oz can (398 ml) black beans, well rinsed and well drained
1 avocado, thinly sliced
3/4 cup feta cheese
1/4 cup chopped, roasted peanuts

Rub chicken breasts all over with olive oil; sprinkle cajun spice on both sides. Grill over medium-high heat or broil until done. Set aside. Slice diagonally into 1/4″ wide slices.

Make dressing in a small food processor until almost smooth.

Toss lettuce with dressing.
Add corn, dates and black beans and half the feta cheese and tortilla pieces into lettuces; gently toss.
Top with thinly sliced avocado, crumbled feta cheese, tortilla pieces, chicken pieces and chopped peanuts.

The Prep/Stampede Connection

Another Stampede party dessert offering, this time from the venerable Ralph Lauren family.

America’s most tasteful and preppy clan would no doubt appreciate the western heritage of the Calgary Stampede — not so much the tacky daisy duke crowd in the beer and shooter soaked Nashville North/Cowboys tents.

After admiring the sprawling Double RL ranch here, we are loving the rugged cowboy and Indian theme — very Stampede in style.

It seems rather fitting, then, to offer Ralph Lauren’s favourite brownies during Stampede. These rich treats would be soothing with hot coffee on the occasionally cool night. But we’re pretty sure we’d have no problem downing them under the sun.

NANA’S RUM-LACED BROWNIES
Recipes from The Hamptons by Ricky Lauren
“Ralph loved Nana’s brownies so much that he offered to put a brownie department in his stores for her! That way he would not have to wait all the way until his October birthday when she would make another batch for him to savor and devour. David remembers how we treasured Nana’s brownies so much that we rationed them in small morsels over as many weeks as we could stretch them! When my mother stayed with us in the Hamptons, we were so happy that she made the brownies for us all summer long.”

For the Brownies
1 cup (2 sticks) salted butter
6 ounces unsweetened chocolate
3 cups granulated sugar
6 eggs
3 teaspoons vanilla extract
2 cups all-purpose flour
1½ teaspoons baking powder
Pinch of salt
1½ cups chopped walnuts

For the Glaze
6 tablespoons (3/4 stick) salted butter
4 ounces unsweetened chocolate
1/4 cup confectioners’ sugar
2 teaspoons vanilla extract
Rum or brandy to taste
Walnut halves

Preheat oven to 375°F.

To make the brownies: Grease and flour a 9-by-13-inch pan. Melt the butter, chocolate, and sugar in the top of a double boiler over simmering water. Beat the eggs with the vanilla. Sift together the flour, baking powder, and salt. Mix all the ingredients together and stir in walnuts. Pour the mixture into the prepared pan. Bake until a toothpick inserted into the center comes out clean, for about 35 to 40 minutes. Allow to cool before frosting.

To make the glaze: Melt the butter and chocolate. Mix in all the other ingredients except the walnuts, then spread the frosting evenly on the cooled brownies. Cut into squares and decorate with the walnut halves. Refrigerate for one hour.

Makes 12 brownies

Sweet City Woman

Need a dessert idea for your upcoming Stampede party or potluck invite?

We can think of four booze-fuelled treats. There’s luscious, tequilla-filled margarita pie. Kaluha Mud Pie, whiskey-soaked fudge, and this baby, merlot and cranberry brownies. It uses the Stampede’s firewater, being sold at liquor stores as we speak. Can’t wait to try it.

Calgary Stampede Centennial Selection Merlot & Cranberry Brownies
Calgary Stampede Executive Chef Derek Dale
Serves 20

1 10×12 baking sheet

14.5 oz / 400 gr dark chocolate squares
1 cup unsalted butter
1/3 tsp salt
¾ cup plus 1 Tbsp dried cranberries
6 tbsp / 3oz Township 7 Merlot
4 eggs
1 1/2 cups sugar
¾ cup plus 1 Tbsp flour

Preheat oven to 350F. Grease a 10×12 baking pan.
In a large sauce pan melt the dark chocolate, butter and salt (keep warm).
In a small sauce pan add the cranberries and wine together, bring to a boil, turn off heat and let sit.
Cream the eggs and sugar.
Slowly add the egg mixture to the warm butter and chocolate. Fold in flour and cranberries.
Bake for 18-20 minutes, serve warm.

Stampede Super Burger

The Outlaw burger is Maverick’s monster burger: four pounds of juicy AAA Alberta beef with eight slices of Canadian horseradish cheddar cheese melted on top plus 12 strips of double-smoked bacon, six whole Roma tomatoes and a half a head of butter leaf lettuce staked in between a custom made 12-inch pretzel bun brushed with an ancho-mustard aioli.

Yikes. Kinda reminds us of this:

We’ve already ‘fessed up to our 1980s Seventeen Magazine secret shame obsession. But in the interest of combining our recipe hoarding, here is Seventeen’s ultimate party dish, circa 1964:

Giant Party Burger for 8
SEVENTEEN COOKBOOK 1964

1 package (14 oz) hot-roll mix*
1 cup warm (not hot) water
1 teaspoon instant minced green onion

Open box of hot-roll mix and remove yeast packet. Combine water and green onion in a mixing bowl. Sprinkle yeast over water. Stir until dissolved. Add hot-roll mix, blending well. Cover and let rise in a warm place until almost double in bulk, about thirty minutes. Place dough on a floured board and roll out into a seven-inch round. Transfer to a cookie sheet, cover with a towel, and let rise for thirty minutes. For a crispy golden crust, brush surface with an egg yolk beaten with a little water. Bake at 375°F for twenty minutes or until golden brown. While it is cooling on a rack, cook the meat.

Make the skillet-size burger:

2 lbs. ground beef
1/3 cup finely chopped onion
3/4 cup dry bread crumbs
2 tablespoons minced parsley
1/2 cup milk
1 egg
1 teaspoon celery salt
1/2 teaspoon garlic powder
1/4 teaspoon poultry seasoning
2 teaspoons salt
1/4 teaspoon pepper
1/4 teaspoon Tabasco sauce
1/2 teaspoon monosodium glutamate*
*I used a little extra salt

With a fork, blend beef, onion, bread crumbs and parsley in a bowl. In another bowl beat together the remaining ingredients. Add milk-egg mixture to the meat, blending thoroughly with fork. To shape: use a flat ten-inch circle as a guide and press meat onto it to form a flat ten-inch burger. Heat two-tablespoons butter in an electric skillet set at 350°F. Add the meat to the skillet this way: flip the circle over into the pan; remove circle which is now on top. Cook about twelve minutes, pressing down with spatula occasionally. To cook the other side: transfer meat with spatulas to the circle again, then flip into skillet; remove circle. Cook twelve minutes longer. Now split your giant bun in half and transfer meat to bottom half; garnish with your typical burger toppings! Add top of bun and serve. Cut the burger into wedges.

Batter-Fried Onion Rings
2 sweet Bermuda onions
1 egg
1/2 cup milk
1 teaspoon salt
3/4 cup sifted flour
Fat for deep frying

Peel onions, slice and separate into rings. Beat egg with milk, then beat in salt and flour. Heat fat to 375°F. Dip the rings in egg batter. Separating carefully, lower into fat and fry until golden on both sides (about two minutes). Sprinkle with additional salt and keep warm until serving time.

Cowboy Curry

We love Stampede food traditions — the ever-present beef on a bun, mini donuts, corndogs(!), smokey nachos, midnight ginger beef, and flapjack breakfasts.

Add this non-traditional wildcard into the mix: green curry coconut chicken.

Our first date on Stampede auction day years ago was a quick lunch inside the casino at Bambu. The kicky curry laden with zucchini, mushrooms, red pepper strips and fresh basil was divine.

Why not re-invent that steamy, spicy dish with a western twist? Perfect for Stampede.

COCONUT LIME PULLED CHICKEN TACOS
1 rotisserie chicken
1 cup coconut milk
1/2 teaspoon cumin
Zest and juice of 1 lime
Splash hot sauce
Salt and ground black pepper
1/4 cup fresh cilantro, chopped
Eight 6-inch flour tortillas, warmed
1 small red onion, diced
1 avocado, peeled, pitted and sliced

Shred chicken into bite-sized pieces.

In a medium saucepan over medium heat, combine the chicken, coconut milk, cumin, lime zest and juice, and hot sauce. Simmer until heated through and thick (to thicken, try adding a handful of cornmeal!). Season to taste with salt and pepper. Take off heat and stir in cilantro just before serving.

Fill tortillas, and top with diced onion and avocado. Serve immediately. Makes 4 servings.