21
20
3. Put the tenderloin in the oven with the rack in the lower rack
position. Set to Convection Bake at 450°F (230°C) for 30 minutes. At
the end of the convection bake cycle, remove tenderloin from oven
and brush the top with melted butter. Return meat to the oven and
set to Broil at 500˚F (260°C) for 5 minutes.
4. Allow meat to rest for 10 minutes before slicing and serving.
Nutritional information per serving:
Calories 301 (68% from fat) • carb. 1g • pro. 22g • fat 22g • sat. fat 9g
• chol. 101mg • sod. 254mg • calc. 33mg • fiber 0g
Vinegar Chicken with Peppers
Balsamic vinegar gives the chicken a glazed finish from the oven.
Active Time: 25 minutes Total Time: 2 hours 25 minutes
Makes 4 servings
½
medium red bell pepper, sliced
½
medium orange bell pepper, sliced
½
medium yellow bell pepper, sliced
½
onion, peeled and sliced
2
garlic cloves, peeled and smashed
1
tablespoon (15 ml) fresh rosemary leaves
1
tablespoon (15 ml) olive oil
2
tablespoons (30 ml) balsamic vinegar
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground black pepper
4
chicken thighs, bone-in, skin on
1. Combine all ingredients in a medium bowl, making sure vegetables
and chicken are evenly coated with the oil and vinegar. Cover with
plastic wrap and chill in the refrigerator for 1 hour.
2. Evenly arrange the ingredients in the baking pan, with the chicken
sitting on top of the vegetables, skin side up. Put in the oven with
the rack in the middle rack position and set the oven to Bake Steam
at 300°F (150°C) for
60 minutes.
3. Remove from the oven and serve.
Nutritional information per serving:
Calories 258 (63% from fat) • carb. 6g • pro. 17g• fat 18g • sat. fat 4g
• chol. 79mg • sod. 359mg • calc. 23mg • fiber 1g
Salmon with Lemon-Herb Butter
A quick and simple dish.
Any leftovers can be served over a salad the next day.
Active Time: 20 minutes Total Time: 1 hour 20 minutes
Makes 4 servings
1
small scallion, cut into 1-inch (2.5 cm) pieces
1
tablespoon (15 ml) fresh dill
1
tablespoon (15 ml) fresh parsley
4
tablespoons (60 ml) unsalted butter
1
teaspoon (5 ml) grated lemon zest
¼
teaspoon (1 ml) plus pinch kosher salt
¼
teaspoon (1 ml) freshly ground black pepper
1
pound (500 g) salmon fillet
1. Put the scallion, dill and parsley in a mini food processor fitted with
the chopping blade. Pulse to chop. Scrape down sides and add
butter, lemon zest,
¼
teaspoon (1 ml) salt and pepper. Process until
fully homogenous, stopping to scrape down the sides as needed.
Transfer butter to a piece of wax paper and form into the shape of
the salmon fillet. If butter is too soft, refrigerate for 30 minutes.
4. Allow pork to rest in oven until cool enough to handle. Remove the
baking tray carefully to avoid spilling any of the braising liquid.
5. Remove and discard bay leaf, cinnamon stick and garlic. Using your
hands (wearing gloves is recommended!), shred pork into bite-size
pieces. This can now be used as a filling for tamales (page 11), tacos,
burritos or served over rice with vegetables. Pair with our Red Chile
Sauce (recipe follows) for extra flavour.
Note
: If using as filling for tamales we recommend mixing in 1 cup
(250 ml) of red chile sauce. Follow tamale instructions and masa
dough recipe on pages 11-12.
Nutritional information per serving [based on 4-pound (1.8 kg) pork shoulder]:
Calories 361 (70% from fat) • carb. 1g • pro. 26g • fat 27g • sat. fat 9g
• chol. 107mg • sod. 499mg • calc. 28mg • fiber 0g
Red Chile Sauce
Perfect sauce for topping tamales or tacos.
Be sure to have your roasted tomatoes ready before starting the recipe.
Active Time: 20 minutes Total Time: 1 hour 20 minutes
Makes about 2 cups (500 ml)
1
tablespoon (15 ml) olive oil
1
medium onion, peeled and finely chopped
2
garlic cloves, peeled and finely chopped
¼
cup (60 ml) red chile powder (preferably New Mexican style)
½
teaspoon (2 ml) kosher salt, plus more as needed
1
cup (250 ml) chicken broth, low sodium
2
tablespoons (30 ml) honey
1
bay leaf
1. Put oil into a medium sauté pan set over medium-low heat. Once
hot, add the onion and garlic. Sauté until soft, and then add the chile
powder and salt; cook, stirring occasionally, for about 5 minutes to
allow flavours to meld. Add the tomatoes and stir with a wooden
spoon to break them down and fully combine all ingredients.
2. Once cooked down a bit, add the broth, honey and bay leaf. Raise
the temperature to medium high and bring to a boil. Reduce to a
simmer and cook, maintaining the simmer, for 1 hour.
Nutritional information per serving (2 tablespoons):
Calories 27 (37% from fat) • carb. 4g • pro. 1g • fat 1g • sat. fat 0g
• chol. 0mg • sod. 84mg • calc. 10mg • fiber 1g
Beef Tenderloin Roast with Garlic and Herbs
Marinating overnight intensifies the flavour of this simple roast.
Active Time: 10 minutes Total Time: Overnight plus 1 hour 15
minutes
Makes 6 servings
1½ to 2 pounds (750 g to 1 kg) trimmed beef tenderloin roast
4
garlic cloves
2
sprigs fresh thyme
1
sprig fresh oregano
¼
teaspoon (1 ml) freshly ground black pepper
½
teaspoon (2 ml) kosher salt
1
tablespoon (15 ml) unsalted butter, melted
1. Put the tenderloin into a large resealable storage bag with the garlic,
thyme, oregano and pepper. Toss to coat and marinate in refrigerator
overnight.
2. Take the tenderloin out of the bag, discarding the garlic and herbs.
Line the baking pan with parchment paper. Put tenderloin on the
prepared pan and coat meat with the salt. Allow to rest at room
temperature for 30 minutes.
