BET À DAY
This week, chicken breasts are on sale and that's why they're back in the spotlight! I selected boneless for the menu, because that's what you'll need, but know that Provigo is offering bone-in skinless breasts at $3.99/lb this week, and you can also find bone-in breasts chicken with back and skin for $2.49/lb at Super C (one of the best prices of the year!). If you are comfortable deboning your breasts, you can save a lot of money.
If you bone your chicken yourself, remember to keep the bones in a bag in the freezer: they will be perfect for a future broth! When you have had enough, you can brown them in a cauldron with onions, carrots and the herbs of your choice, deglaze and cover everything with water and leave to simmer gently uncovered for a few hours: guaranteed comfort!
FEATURED THIS WEEK
GRILLED CHICKEN WITH MUSTARD
- Servings: 4
- Preparation: 30 min
- Cooking: 25 min
4 boneless chicken breasts
4 green onions
1 bunch mixed herbs (chives and thyme)
1⁄4 cup Dijon mustard
1⁄4 cup butter
1⁄4 cup maple syrup
4 cloves of garlic, finely chopped
6 bay leaves
6 tbsp. tablespoons roasted Quebec buckwheat, cooked
- Preheat the oven to 375°F. Thinly slice the green onions and chives. Tear off the thyme. In a bowl, mix the mustard with half the green onion, chives and thyme. Add salt and pepper to taste. Cut the carrots in half lengthwise, then cut into sections.
- Heat a drizzle of oil in a skillet over high heat. Brush the chicken with half the mustard marinade. Add the chicken and cook for about 2-3 minutes on each side to brown nicely. Brush with remaining marinade on each side. Place on a baking sheet, then finish cooking in the oven for 15 to 20 minutes, until cooked through in the centre. Remove from the oven and let stand.
- Place the carrots in a skillet over high heat and add about 1.5 cups of water. Add the butter, maple syrup, garlic cloves and bay leaf. When the liquid has completely evaporated, stir the carrots well so that they caramelize and are shiny, after about 12-18 minutes of cooking. Add a little water if the carrots are not completely cooked and repeat the operation. Season with salt and pepper to taste.
- Serve the chicken breasts over the carrots. Garnish with green onions and buckwheat seeds.
SLOPPY JOE CHEESEBURGER WITH COLESLAW AND CARROTS
- Servings: 4
- Preparation: 20 min
- Cooking: 5 min
3 tbsp. olive oil
4 tbsp. cider vinegar
1 tbsp. runny honey
2 cups shredded coleslaw mix
1 large carrot, shredded
2 tbsp. olive oil
1 clove garlic, finely chopped
1 tbsp. finely chopped fresh rosemary
1 lb extra lean ground beef
1/3 cup ketchup
1 tbsp. Worcestershire sauce
2 tbsp. Dijon mustard
3/4 cup shredded cheddar cheese
4 hamburger buns
2 cups baby greens of your choice
< p>salt and pepper
Preparing the salad
- In a large bowl, using a whisk, combine the oil, vinegar and honey. Salt and pepper. Add coleslaw mix and carrot, tossing to coat well. Cover and refrigerate until ready to serve.
- In a large skillet, heat the oil over medium-high heat. Add the garlic and rosemary, and cook, stirring, for 30 seconds. Add ground beef and cook, breaking it up with a spoon, for 3 minutes or until no longer pink. Add ketchup, Worcestershire sauce and mustard. Salt and pepper. Add the cheddar and mix well.
- Fill the buns with the beef mixture and greens. Serve with coleslaw.
GOOD TO KNOW!
If you use fattier ground beef, the recipe will be just as good. But be sure to drain it well before adding the liquid ingredients.
CAJUN SALMON BOWLS WITH CORN AND SWEET POTATO
- Servings: 4
- Preparation: 10 min
- Cooking: 20 min
2 tbsp. Cajun spice blend
1 tbsp. brown sugar
1 large sweet potato, peeled and diced
3 tbsp. tablespoon olive oil
1 cup frozen corn kernels, thawed
1 salmon fillet with skin on, patted dry and cut into 4 pieces (about 1.5 lbs total)
1 can black beans (540 ml), rinsed and drained
1 can lima beans (398 ml), rinsed and drained
1 cup cherry tomatoes, quartered< /p>
2 avocados, diced
3 tbsp. lime juice
salt and pepper
- In a small bowl, combine the spices and brown sugar. On a baking sheet, toss the sweet potato with 1 tbsp. tablespoons oil and half the spice mix. Salt and pepper. Spread the sweet potato evenly on the baking sheet. Bake in preheated 450°F oven for 15 minutes. Add the corn and continue cooking in the oven for 5 minutes or until the vegetables are golden brown.
- Meanwhile, sprinkle the salmon pieces, flesh side down, with the remaining spice mixture. Salt. In a large non-stick skillet, heat 1 Tbsp. of the remaining oil over medium-high heat. Add the salmon pieces, skin side down, and cook for 5 minutes. Using a spatula, gently turn the salmon over and continue cooking for 2 minutes or until the desired degree of doneness.
- In a large bowl, combine the roasted vegetables, black and lima beans, tomatoes and avocados. Drizzle with remaining oil and lime juice and toss gently. Salt and pepper. Divide the mixture into bowls. Remove the skin from the salmon, if desired, and place a piece in each bowl.
GOOD TO KNOW!
Double the salmon, as it will also be used to garnish the quesadillas.
LENTIL AND SWEET POTATO CHILI< /strong>
- Servings: 6
- Preparation: 10 mins
- Cooking: 20 mins
1 tbsp. vegetable oil
1 finely chopped red onion
2 finely chopped garlic cloves
2 tbsp. chili seasoning
2 tbsp. dried oregano
1 tsp. smoked paprika
1 jalapeno pepper, seeded and finely chopped (optional)
2 cups sweet potato, cut into 1 cm dice
1 chopped green pepper
1 can whole tomatoes (796 ml)
1 can lentils (540 ml), rinsed and drained
1 cup frozen corn kernels
1 cup unsalted vegetable broth
choice of toppings (chopped green onions, shredded cheddar cheese, sour cream, corn chips, diced avocado, etc.)
salt and pepper
- In a large saucepan, heat the oil over medium heat. Add onion and cook, stirring regularly, 4 minutes or until softened. Add the garlic, spices and chilli, if desired, and continue cooking for 1 minute, stirring. Add the sweet potato and bell pepper, and toss to coat well. Salt and pepper. Add the tomatoes, crushing them with a spoon and scraping the bottom of the pan to loosen the particles. Add the lentils, corn and broth, and bring to a boil. Reduce the heat, cover and simmer for 15 minutes or until the sweet potato is tender. Serve chili with chosen toppings.
QUESADILLAS WITH GRILLED SALMON AND PEPPERS
- Servings: 4
- Preparation: 15 min
- Cooking: 15 min
1 tbsp. olive oil
2 large bell peppers, cut into strips
1 large sweet onion (Vidalia type), sliced
8 15 cm diameter tortillas
1 1/4 cups grated Monterey Jack or cheddar cheese
1 salmon fillet (625 g) cooked and cut into bite-size pieces
sour cream and lime wedges (optional)< /p>
- In a large skillet, heat the oil over medium heat. Add peppers and onion and cook, stirring occasionally, for 5 minutes or until vegetables are softened. Set aside in a bowl.
- On a work surface, lay out the tortillas. On half of each tortilla, evenly distribute half of the cheese, salmon, reserved vegetable mixture and remaining cheese. Fold tortillas over filling and press lightly. Spread the quesadillas on a large baking sheet lined with parchment paper and bake in the preheated 425°F oven for 10 to 15 minutes or until golden brown (turn them halfway through).
- When ready to serve, cut the quesadillas into wedges. Serve with sour cream and lime wedges, if desired.