After spending the week running the children to and from sporting and school events, mothering lambs, paying bills and performing other chores on the farm Friday evening is an opportunity for a little down time.
The family might want to eat in front of the television but that doesn’t mean you have to ignore nutrition.
Meals planned, prepared and shared together at home tend to be healthier and more balanced than meals eaten at restaurants. They are lower in fat and sodium and higher in fibre and nutrients.
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The star of this menu is the beef au jus. Side dishes can include coleslaw, baked beans, macaroni and cheese, fresh vegetables and oven baked fries. Fresh fruit and brownies with ice cream complete this casual meal. Most can be made in advance.
Beef au Jus
- 3 lb. beef chuck roast 1.3 kg
- 1 large onion, thickly sliced
- 1 tbsp. butter 15 mL
- 2 c. beef broth 500 mL
- 1 c. cooking sherry 250 mL
- 1 large garlic clove, minced
- 3 tbsp. Italian seasoning 45 mL
- 1/2 c. soy sauce 125 mL
- grated mozzarella, if desired
Saute onion in butter and add to slow cooker. Place roast on onions, add other ingredients. Cook on low setting six to 10 hours. Shred meat with two forks until all the large chunks are separated. Serve immediately or continue to simmer for 30 minutes to one hour.
Strain beef from liquid and reserve the au jus for dipping. It can be refrigerated overnight. Remove hardened fat from top before reheating.
Serve on toasted crusty buns. Top with cheese and place under the broiler, if desired.
Maple Baked Beans
Beans are cholesterol free, high in fibre, low in fat and contain calcium and iron. They absorb flavour while they slowly bake, with the nutrients not lost in soaking. You can also toss these into a slow cooker in the morning. Use two 398 mL (14 fl. oz.) cans of baked beans in place of the dried beans for an easier option.
- 2 c. dried navy or white beans, soaked in lots of cold water overnight 500 mL
- 2 c. water 500 mL
- 1/3 c. dark maple syrup 70 mL
- 1 tbsp. Worcestershire sauce 15 mL
- 1/4 c. fancy molasses 60 mL
- 6 slices thick-cut bacon, diced
- 1 or 2 large onions, peeled and diced
- 1 tsp. powdered ginger 5 mL
- 1/2 tbsp. dry mustard 7 mL
- dash Worcestershire sauce
- salt and pepper to taste
- 1 tbsp. any vinegar 15 mL
Strain beans from their soaking water and rinse. Place into saucepan and cover with cold water. Bring to boil, reduce heat and simmer until beans are tender, about 45 minutes.
Cover and place in 300 F (150 C) oven and bake until the liquid has been absorbed, about one hour.
Stir in vinegar just before serving. Tastes better if made at least a day in advance.
Takeout coleslaw — Jim ’n Nick’s barbecue
- 2 lb. head green cabbage, quartered, cored, cut crosswise into 1/8 inch thick slices 1 kg
- 1 1/4 c. apple cider vinegar 300 mL
- 1 c. sugar 250 mL
- 1 c. grated peeled carrots 250 mL
- 4 green onions, thinly sliced
- 1/4 c. mayonnaise 60 mL
Place cabbage in large bowl, then add vinegar, sugar and toss to coat. Cover and let stand 30 minutes. Toss again, cover and let stand 30 minutes longer. Drain cabbage. Can be made eight hours ahead. Cover and chill.
Transfer drained cabbage to larger bowl. Add carrots, green onions, mayonnaise and toss to coat. Season to taste with salt and pepper. Will keep in the refrigerator for up to five days.
Baked Oven Fries
- Russet potatoes, cut into julienne strips
- oil
- sea salt
- black pepper
Preheat oven to 450 F (230 C). Place potatoes in large bowl and cover with cold water. Soak 20 minutes or more. Drain and dry potatoes on paper towels, then toss with scant amount of oil. Season lightly with salt.
Arrange potatoes on a heavy baking sheet in a single layer. Bake 15 to 20 minutes, stir and continue baking until fries are golden and crisp, five to 15 minutes. Rotate the pan as needed to ensure even browning.
When fries are finished baking, transfer to a paper towel lined plate to drain. Season with salt and pepper to taste. Serve warm.
Baked Chicken Tenders
Choose chicken tenders rather than wings because they are lower in fat. They can be frozen after baking for easy fast food later. To make them crispy again, shallow fry in cooking oil to reheat. I use panko breadcrumbs because they absorb less oil but you can use what you have on hand.
- 1 lb. chicken tenders 500 g
- 1 1/2 c. panko bread crumbs 350 mL
- 1 c. finely grated parmesan cheese 250 mL
- 1 c. buttermilk 250 mL
- 1 tsp. garlic powder 5 mL
- 1/2 tsp. paprika 3 mL
- 1/2 tsp. crushed chili peppers 3 mL
- 1 tsp. salt 5 mL
- 1/2 tsp. ground black pepper 3 mL
Mix buttermilk, salt, pepper, garlic powder, chili peppers and paprika. Place chicken tenders and buttermilk mixture in a resealable bag. Marinate in the refrigerator for one hour or overnight.
Mix breadcrumbs, parmesan cheese, salt, pepper and cayenne. Drain chicken tenders and roll in the breadcrumb mixture, pressing to cover.
Bake on a rack that has been placed on a baking sheet at 500 F (260 C) for 15 minutes.
Serve immediately with vegetable sticks and low fat ranch dressing.
Easiest Brownies in the World
- 12 oz. chocolate chips, any kind 340 g
- 1 c. butter 250 mL
- 1 1/2 c. sugar 350 mL
- 1 tsp. vanilla 5 mL
- 4 large eggs at room temperature
- 1 1/2 c. flour 350 mL
- 1/2 tsp. salt 3 mL
Preheat oven to 350 F (175C). In medium saucepan over low heat, melt butter, then add chocolate chips. Stir constantly and remove from heat when chips are fully melted. Cool for 10 minutes. In same pot, blend in sugar and vanilla, add eggs and blend. Add flour and salt and beat until air bubbles form in batter.
Pour into greased nine by 13 inch (22 x 33 cm) pan. This recipe works doubled and poured into an 11 by 17 inch (28 x 43 cm) rimmed baking sheet. Bake for 20 minutes. Turn heat to 325 F (160 C) and bake for 10 more minutes.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
