48
ENTRÉES
2
GARLIC CLOVES, PEELED
1
1-INCH (2.5 CM) PIECE GINGER,
PEELED AND HALVED
1
MEDIUM RED BELL PEPPER,
HALVED AND CORED
1
STALK BROCCOLI, FLORETS AND
STEM SEPARATED
1
BUNCH BABY BOK CHOY, LEAVES
TRIMMED AND RESERVED
3½ TO 4 OUNCES (100 TO 115 G)
SHIITAKE MUSHROOMS,
CLEANED
½
MEDIUM TO LARGE RED
ONION, PEELED AND TRIMMED
TO FIT FEED TUBE
1½
TABLESPOONS (25 ML) PEANUT
OR VEGETABLE OIL, DIVIDED
1
CUP (250 ML) VEGETABLE OR
CHICKEN BROTH, LOW SODIUM
3
TABLESPOONS (45 ML) SOY
SAUCE, REDUCED SODIUM
2
TEASPOONS (10 ML)
CORNSTARCH
½
CUP (125 ML) SNAP OR SNOW
PEAS, TRIMMED
1
TEASPOON (5 ML) HOT SESAME
OIL
2
DROPS FISH SAUCE
2
TABLESPOONS (30 ML) SESAME
SEEDS
A quick and simple stir-fry. This is just a base – add cooked chicken, beef,
or cubed tofu to the dish to make it a bit heartier.
VEGETABLE STIR–FRY
Makes 4 servings
1. Insert the chopping blade into the work bowl of the
food processor. With the unit running, add the garlic
and ginger through the feed tube and process to
finely chop, about 10 to 15 seconds. Remove and
reserve.
2. Remove the chopping blade and replace with the
slicing disc. Slice the red pepper, broccoli stalk,
bok choy, mushrooms and onion. Reserve.
3. Put 1 tablespoon (15 ml) of the oil into a large skillet
over medium heat. Once oil is hot, add the garlic and
ginger. Sauté until softened and very fragrant, about
2 minutes. Add the remaining oil and increase heat to
medium-high. Add ½ of the sliced vegetables. Sauté
for about 3 to 5 minutes, and then add the remaining
sliced vegetables. Sauté until softened, about an
additional 5 minutes. Add the broccoli stalks and
cook for a few minutes more.
4. While the vegetables are cooking, stir the broth, soy
sauce and cornstarch together. Add broth mixture to
the pan. Stir and cook until slightly thickened, a few
minutes. Stir in the reserved bok choy leaves and
broccoli florets. Cook until broccoli is tender and
sauce nicely coats the vegetables.
5. Once the mixture has achieved desired consistency,
stir in the sesame oil and fish sauce. Taste and adjust
seasonings as desired. Serve immediately with white
rice.
Nutritional information per serving [1 cup (250 ml)]:
Calories 123 (52% from fat)
|
carb. 12g
|
pro. 3g
|
fat 7g
sat. fat 1g
|
chol. 0mg
|
sod. 433mg
|
calc. 49mg
|
fiber 4g
49
ENTRÉES
GARNISH:
3
OUNCES (85 G) MONTEREY JACK
¼
HEAD ROMAINE OR ICEBERG
LETTUCE
1
PLUM TOMATO, QUARTERED
TACO FILLING:
1
GARLIC CLOVE, PEELED
½ TO 1 JALAPEÑO, SEEDED (SOME
PEPPERS TEND TO BE HOTTER
THAN OTHERS, SO USE YOUR
OWN JUDGMENT/PREFERENCE
ON HOW MUCH JALAPEÑO TO
USE)
½
MEDIUM ONION, PEELED AND
CUT INTO 1-INCH (2.5 CM) PIECES
¾
POUND (375 G) STEW MEAT, CUT
INTO
½
-INCH (1.25 CM) PIECES
1
TEASPOON (5 ML) GRAPESEED
OR VEGETABLE OIL
1
TEASPOON (5 ML) CHILI
POWDER
1
⁄8
TEASPOON (0.5 ML) GROUND
CUMIN
1
⁄8
TEASPOON (0.5 ML) DRIED
OREGANO
PINCH CAYENNE
¾
TEASPOON (3.75 ML)
KOSHER SALT
1
TEASPOON (5 ML) TOMATO
PASTE
½
CUP (125 ML) CHICKEN BROTH,
LOW SODIUM
12
SMALL [3-TO 5-INCH (7.5 TO
12.5 CM) SOFT CORN TORTILLOS,
KEPT WARM
SOUR CREAM OR PLAIN
YOGURT, FOR SERVING
TOMATO SALSA (PAGE 26),
FOR SERVING
CHUNKY GUACAMOLE (PAGE 15),
FOR SERVING
Makes twelve tacos (6 servings)
1. Insert the shredding disc into the work bowl of the
food processor. Shred the Monterey Jack. Remove
and reserve, keeping it loosely covered so it doesn't
dry out.
2. Flip the shredding disc to the slicing side. Slice the
lettuce, remove and reserve. Slice the plum tomato
into wedges. Reserve.
3. Remove the slicing disc and insert the chopping
blade. With the machine running, drop the garlic and
jalapeño through the feed tube and finely chop. Stop
the machine, scrape down the sides and add the
onion. Pulse to chop, about 7 times. Scrape down the
sides once more, then add the stew meat. Using long
pulses, chop the meat, pausing between pulses to
allow meat to drop back down before pulsing again.
This will take about 10 pulses to properly chop.
4. Put the oil in a large skillet over medium-high heat.
Add the meat-vegetable mixture, spices and salt. Stir
to combine and cook until meat is no longer pink.
Add the tomato paste, and cook for about 1 minute;
then add the broth, cooking until the broth has
evaporated. Remove pan from heat and set aside.
5. To assemble tacos, put about 2 tablespoons (30 ml)
of warm taco meat in the center of each shell. Top
with a bit of lettuce, tomato and cheese. Garnish with
sour cream, salsa and guacamole.
Nutritional information per taco:
Calories 110 (57% from fat)
|
carb. 4g
|
pro. 8g
|
fat 7g
sat. fat 3g
|
chol. 25mg
|
sod. 264mg
|
calc. 67mg
|
fiber 1g
A bit spicy and full of flavour, this is a great recipe to have in your arsenal –
kids especially will love assembling their own tacos.
TACOS AMERICANOS
