05/18/2020
Want to set yourself up for a week of great pandemic safe food with one cooking session? Here's Tip #1, from Chef Laura at the Good For You Gourmet
Shop once, and select a variety of proteins such as free range/organic chicken thighs, ground beef or turkey, natural sausages and/or an organic beef or Canadian lamb roast, plus 3-4 oven roast-able veggies such as yams, potatoes, onions, mushrooms, sweet bell peppers, broccoli and cauliflower. For a single person, a pound or two each, and increase volume accordingly for each additional family member.
Once you get these groceries home, wash produce in peroxide bleach solution, rinse, and let air dry on clean kitchen towel. Turn oven onto 350 degrees, unwrap the meats, (rinse if applicable) and process separately: put the chicken into marinade, rub the roast with your choice of herbs and pressed garlic, splash of apple cider or balsamic vinegar, lemon or lime juice, olive oil sea salt and black or lemon pepper, then set aside on roasting tray.
Make patties or meat balls out of the ground meat, using 1 Egg; 1/3-1/2 cup Panko, and 1.5 tsp Garlic, finely minced, per pound of meat: for one pound of beef, I add 1 tbs Worchestershire sauce; 1 tsp each Thyme and Rosemary powder; 2/3 tsp each fine Sea Salt and Black Pepper, and 1/2 tsp Smoked Paprika.
For one pound ground turkey, in addition to the egg, Panko and garlic, I add 1 Tbs Sage, 2 tsp Stoneground Mustard, 1 tsp each Oregano and Thyme, and 2/3 tsp each fine Sea Salt, and Lemon Pepper.
Place each prepared meat item on its own sturdy roasting tray, add a handful of garlic, and/or a cup or two of chopped red or yellow onions, or leeks, and transfer to oven to bake off for 30 minutes, then check, and turn items to ensure even browning. Some items will cook faster than others, so remove them from tray once well browned, return remaining items to oven, and cook for another 15-20 minutes or until evenly browned.
Prepare veggies for roasting, too: wrap scrubbed potatoes in foil, chop veggies such as broccoli and cauliflower into large chunks and toss with a bit of olive oil, herbs of your choice, sea salt and lemon pepper. Transfer all veggies into oven on trays, and roast for 20-25 minutes, then turn veggies that are openly roasting, to ensure even browning. Return to oven, and cook for another 15-20 minutes or until evenly browned.
After about 30 minutes of prep and an hour or so of cooking time, you'll have an oven load of meal basics to work with for the whole week. Remove all cooked items from oven, and allow to cool, then refrigerate and label with name of items, and date. Use these items for mix and match meal creation throughout the week, by simply re-heating, and serving with a green salad or cooked rice, pastas or quinoa, or using as ingredients in more complex recipes.
Call Chef Laura if you have any questions, or if you'd like her to come cook for you: find out more on our website, at www.gfyg.ca 250.514.1544
