WEEKLY MENUBY DOLLOP

JUNE 1 - 5, 2020

THEMEDITERRANEANEFFECTA week’s worth of delicious

recipes and a model for eating healthier.

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This Week’s MenuJUNE 1 - 5, 2020

MONDAYChicken Piccata

with Angel Hair Pasta

TUESDAYPan Seared Tilapia

with Lemon Caper Sauce and Asparagus

WEDNESDAYChicken Schnitzelwith Quinoa Salad

THURSDAYCreamy Pesto Pasta

FRIDAYGrilled Cauliflower Steaks

with Pesto and Garlic Quinoa

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Matt Walker

EDITOR IN CHIEF

DOLLOP

Jennifer Hallihan

CREATIVE DIRECTOR

Gilbert Rafanan

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GRAPHIC DESIGN

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Sanja BodirogaAriane Maraon

ADMINISTRATIVE ASSISTANT

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MATT WALKEREDITOR IN CHIEF

@MATTWALKER62 ON INSTAGRAM

Editor’s Letter

Welcome to your 5-Day Menu For Home Cooks! Many of this week’s selections were influenced by Mediterranean flavors. You’ll be using fresh herbs, capers, and eating less meat than what is probably typical for you over the course of a week. You’ll be cooking with chicken and tilapia, as well as pasta, cauliflower and quinoa. This menu relies heavily on vegetables and you’ll learn how to make pesto from scratch, a wonderful sauce to add to your arsenal. As always, we have included our secret hacks, repurposed ingredients and incorporated leftovers where possible. We’ve also included an article on the Mediterranean diet and its benefits. We hope you enjoy “The Meditteranean Effect.” As always, these recipes are just a guide. We hope you’ll have fun in the kitchen this week and get creative!

MONDAY

CHICKEN PICCATAWITH ANGEL HAIR PASTA

6

YIELD4 SERVINGS

TOTAL TIME 55 MINS

ACTIVE TIME 35 MINS

DIFFICULTY MEDIUM

1 Combine flour, black pepper, and paprika.

2 Dredge the chicken pieces in the flour mixture, coating

evenly and shaking off excess flour mixture; set aside.

3 Heat olive oil in a skillet over medium-high heat; stir and

cook the garlic until light brown, about 1 minute. Remove garlic and set aside.

4 Place butter and olive oil into the skillet. Add chicken

and cook over medium-high heat until brown, about 5 minutes per side.

5 Remove chicken from the pan and set aside.

6 Pour wine into the skillet and bring to a boil over high

heat, scraping browned pieces from the bottom and sides of the pan. Boil until reduced by half,

METHOD

INGREDIENT WEIGHT VOLUMEAll-purpose flourBlack pepper, freshly ground PaprikaChicken breast, boneless

and skinless, cut in half lengthwise

Olive oil, extra virginGarlic, mincedButterWhite wine Stock, chicken or beef Lemon juice CapersButter, unsaltedParsley, chopped Angel hair pasta

40 gto taste 1 g450 g / 1 lb

30 g-30 g225 g80 g60 g16 g30 g8 g225 g / 8 oz

⅓ cup -½ tsp2 breasts

30 mL / 2 tbsp1 clove 2 tbsp225 mL / 1 cup80 mL / ⅓ cup60 mL / ¼ cup2 tbsp2 tbsp2 tbsp-

PICCATAChicken

with Angel Hair Pasta

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about 5 minutes.

7 Whisk in broth, reserved garlic, lemon juice and capers. Cook

for 5 minutes over medium-high heat. Stir in remaining butter and parsley.

8 Fill a large pot with water, bring to a boil over high heat.

9 Return chicken to the skillet and continue cooking over

medium heat until sauce thickens, about 15 minutes.

10 When water comes to a boil, add salt and then pasta, and

cook until al dente, 4 to 5 minutes. Drain.

11 Remove chicken and reserve 2 to 4 tablespoons of sauce

and capers.

12 Add pasta to the skillet and toss to coat with remaining

sauce.

13 Serve chicken with pasta and drizzle with reserved sauce

and capers.

• You can serve the chicken with any long pasta noodle you wish, such as linguine, fettuccine or egg noodles

• To slice your chicken breasts in half (butterflying), cut down the side, lengthwise, and open them

like you’d open a book, then cut all the way through

• We recommend using a dry white wine like Sauvignon Blanc

• This piccata sauce pairs very well with veal as well.

NOTES

TUESDAY

PAN SEARED TILAPIAWITH LEMON CAPER SAUCE AND ASPARAGUS

9

YIELD4 SERVINGS

TOTAL TIME 30 MINS

ACTIVE TIME 15 MINS

DIFFICULTY EASY

1 Season tilapia filets with salt and pepper.

2 Melt butter and olive oil in a skillet over medium heat.

3 In batches, cook the tilapia for 4 minutes before flipping

and cooking for an additional 2 to 3 minutes. Transfer to a plate

and keep warm. Set skillet aside.

4 In a separate skillet, melt butter over medium-high

heat. Stir in olive oil, salt, and pepper. Cook garlic for about one minute, but do not brown. Add asparagus, and cook for 10 minutes, turning occasionally.

METHOD

INGREDIENT WEIGHT VOLUMETilapia, filetSaltBlack pepper, freshly ground ButterOlive oil, extra virgin

700 g / 24 ozto tasteto taste30 g30 g

4 filets--2 tbsp30 mL / 2 tbsp

ButterOlive oil, extra virgin SaltBlack pepper, freshly ground Garlic, minced Asparagus, trimmed

55 g30 g4 g1 g -450 g / 1 lb

¼ cup30 mL / 2 tbsp1 tsp ¼ tsp3 cloves-

Shallot, minced Garlic, mincedWhite wineLemon juice CapersParsley, minced Lemon, zest Lemon Olive oil, extra virgin

80 g-175 g43 g8 g4 g-For garnishFor drizzling

2 shallots 1 clove 175 mL / ¾ cup43 mL / 3 tbsp1 tbsp1 tbsp1 lemon 4 wedges -

TILAPIAPan Seared

with Lemon Caper Sauce and Asparagus

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5 Bring the skillet you used to cook tilapia back to medium

heat. Add the minced shallots and garlic and cook until soft, about 2 minutes.

6 Add in wine and lemon juice and bring to a boil

over medium-high heat, about 4 minutes. Stir in capers, parsley and

lemon zest, and taste for seasoning.

7 Place tilapia back into the skillet and spoon sauce over

top.

8 Serve tilapia with asparagus, drizzled with olive oil,

alongside a few slices of lemon.

• You can mince your garlic cloves with a knife or using a garlic press

• Quinoa or rice makes another great side

NOTES

Complete Step 2 of tomorrow’s recipe tonight

MAKE AHEAD

MEDITERRANEANEFFECTThe Meditteranean Diet is all about moderation and offers a way to achieve more balance on our plates.

THE

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This week’s menu was inspired by the Mediterranean Diet, which is based on the food staples of the countries surrounding the Mediterranean Sea, such as Greece and Italy. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and healthy fats that come from nuts, avocado and oils. The idea is to move away from processed foods and ones that are high in sugar and towards wholesome ones. Portion size and balance are key. As for meat, it should be reduced significantly, especially red meat. This is largely due to the fact that “bad” fats called omega-6 fatty acids are commonly found in red meat.

It’s called a ‘diet’ but, more accurately, it is a lifestyle that encompasses healthy eating patterns. This way of eating has been shown to significantly decrease the chances of many cancers, depression, diabetes and heart disease. What’s more, its ethos is grounded in increasing the good stuff (heart-healthy foods) rather than eliminating the bad, and emphasizes moderation above all else. This marks an important shift in the way we think about eating. There should be no reason to eliminate entire food groups or

THE IDEA IS TO MOVE AWAY FROM PROCESSED

FOODS AND ONES THAT ARE HIGH IN

SUGAR AND TOWARDS WHOLESOME ONES. PORTION SIZE AND BALANCE ARE KEY

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completely give up your favorite foods.

Olive Oil is the principal source of fat in the Meditteranean Diet and one of the healthiest fats for our bodies. A great way to incorporate more olive oil into your diet is to use it as the base for salad dressings. You’ll find a great one in this week’s menu for quinoa salad. After oil and fish, the Mediterranean diet relies heavily on fruits and vegetables. Buying produce when it’s in season will guarantee that you get the best flavor, and cooking with fresh herbs will go a long way. Rounding out this meal plan are whole grains and other sources of healthy fats. Packed with protein and fiber, plain nuts and seeds that are either raw or roasted are best, since they are low in sodium. We’ve included pesto in two of your recipes, which is a sauce from northern Italy that consists of pine nuts, blended with garlic, basil, oil and cheese.

Now that you’ve been given an overview of the ‘Mediterranean Model,’ as we like to call it, you may consider adopting this way of eating. As with any major lifestyle change, it is important that one does their own research and, in this case, speaks to a medical professional before adopting a new meal plan. That said, by simply incorporating more fruits and vegetables into your diet, while decreasing your meat and processed food intake, you’re likely to feel healthier in no time.

THERE SHOULD BE NO REASON TO ELIMINATE ENTIRE FOOD GROUPS OR

COMPLETELY GIVE UP YOUR FAVORITE FOODS

BUYING PRODUCE WHEN IT’S IN SEASON WILL GUARANTEE THAT YOU GET THE BEST FLAVOR, AND COOKING WITH FRESH HERBS WILL GO A LONG

WAY

WEDNESDAY

CHICKEN SCHNITZELWITH QUINOA SALAD

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YIELD4 SERVINGS

TOTAL TIME 60 MINS

ACTIVE TIME 30 MINS

DIFFICULTY EASY

1 In a small bowl, whisk together olive oil, garlic, lemon juice,

vinegar, honey, salt and pepper. Set aside.

METHOD

INGREDIENT WEIGHT VOLUMEOlive oil, extra virgin Garlic, mincedLemon juice Vinegar, balsamicHoneySalt Black pepper, freshly groundQuinoa, cooked (cold)Cucumber, chopped Cherry tomatoes, halvedAvocado, pitted, peeled, and

chopped Shallot, sliced Salt Black pepper, freshly ground

60 g-30 g15 g5 gto taste to taste 400 g / 14 oz150 g / 6 oz200 g / 7 oz150 g

25 g / 1 ozto taste to taste

60 mL / ¼ cup1 clove 30 mL /2 tbsp 15 mL / 1 tbsp1 tsp --2 cups1 cup1 cup1 avocado

1 medium shallot --

Chicken breast, boneless and skinless

Salt Black pepper, freshly groundAll-purpose flourSalt Black pepper, freshly groundEggs Mustard, Dijon Bread crumbs (Panko

preferably)Salt Black pepper, freshly groundNeutral oil Parsley, chopped Lemon wedges

850 g / 1 ¾ lb

To taste To taste 58 g2 g1 g90 g3 g50 g

2 g1 gFor frying For garnish For garnish

4 chicken breasts

--½ cup½ tsp ½ tsp 2 large eggs 3 mL /½ tsp1 cup

½ tsp ½ tsp -½ tablespoon4 wedges

SCHNITZELwith Quinoa Salad

Chicken

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2 Combine cold, cooked quinoa with cucumber, tomatoes,

avocado, shallot, salt, pepper and refrigerate. If you didn’t cook the quinoa last night, see step 3.

3 Rinse 2 cups of uncooked quinoa with water, with a fine-

mesh colander. Combine the rinsed quinoa with 4 cups of water in a saucepan. Bring to a boil over medium-high heat, then decrease the heat to maintain a simmer. Cook until quinoa has absorbed all of the water, about 15 minutes. Remove from heat and refrigerate until chilled.

4 Place one chicken breast at a time between two sheets of

plastic wrap. Using the flat side of a meat mallet or a heavy pot, gently pound out the meat until it’s about 1 cm / ¼″ in thickness. Repeat with remaining chicken.

5 Season chicken with salt and pepper.

6 In a shallow dish, whisk flour with salt and pepper. In another

dish, whisk eggs and Dijon mustard. In a third dish, whisk bread crumbs with salt and pepper.

7 Start by coating the chicken in flour mixture, shaking off any

excess, then dip in the egg mixture, and, finally, dredge through the bread crumb mixture. Transfer to a plate and repeat with the rest of the chicken.

8 Heat about ¼ cup of neutral oil in a skillet over medium-

high heat. Once oil is hot, place a chicken into the skillet and fry (the oil should sizzle). Fry for about 2 to 3 minutes per side or until the chicken is golden brown. Transfer to a paper towel-lined plate. Repeat with remaining chicken, adding more oil if necessary.

9 Dress the quinoa salad with dressing from Step 1. Serve

with schnitzels, sprinkled with parsley, and lemon wedges.

• You can use thinly sliced pork loins instead of chicken breasts.

• You can use green onion, to taste, instead of shallot.

• You can place chicken breasts

in a zip-lock plastic bag instead of plastic wrap.

• You can test to see if your oil is hot enough, by dropping a bread crumb in it to see if it sizzles.

NOTES

THURSDAY

CREAMY PESTO PASTA

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YIELD4 SERVINGS

TOTAL TIME 30 MINS

ACTIVE TIME 20 MINS

DIFFICULTY

1 Bring a large pot of salted water to a boil, cook pasta

to al dente, reserve ⅓ cup of the water, and then drain.

2 In a food processor or mortar and pestle, add basil, garlic

cloves, pine nuts, cheese, salt/pepper. Blend on high and slowly add ¼ cup olive oil. Open and scrape the sides with a spatula. Blend again and add remaining olive oil.

3 In a large skillet over medium heat, melt butter, add in half

of the pesto, and combine. Add in the cream and whisk until fully combined.

4 Add in the pasta and toss to coat. Add reserved pasta

water until the pasta is fully coated with sauce. Serve, garnished with additional cheese.

5 Store remaining pesto in the refrigerator, to be used in

Friday’s recipe.

METHOD

PESTO PASTACreamy

INGREDIENT WEIGHT VOLUMEAngel hair pastaPasta water

450 g / 16 oz 80 g

-80 mL / ⅓ cup

Basil, leavesGarlicPine nutsParmesan cheese, grated Salt Black pepper, freshly groundOlive oil, extra virgin Butter Heavy cream Parmesan cheese

100 g24 g200 g30 g4 g2 g110 g30 g45 gFor garnish

6 cups8 cloves½ cup½ cup1 tsp1 tsp110 mL / ½ cup2 tbsp45 mL / 3 tbsp -

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• If you want the sauce more creamy add 1 tbsp of cream.

• Use any pasta noodle of your choice.

• Red pepper flakes make a great garnish as well.

• Pesto will keep for up to two weeks, stored in the refrigerator and freezes well

NOTES

FRIDAY

GRILLED CAULIFLOWER STEAKSWITH PESTO AND GARLIC QUINOA

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YIELD4 SERVINGS

TOTAL TIME 50 MINS

ACTIVE TIME 20 MINS

DIFFICULTY MEDIUM

1 Preheat the oven to 200°C / 400°F.

2 Remove outer leaves from the cauliflower heads. Cut

them in half from top to bottom, separating the stems in half. Trim off outer rounded edges of each piece to create 2 ½ cm /1” thick steaks.

3 Place steaks and any extra cauliflower pieces on a baking

sheet. Drizzle with olive oil and sprinkle with salt, garlic powder, paprika. Roast until stems are tender when pierced with a fork, about 30 minutes.

4 Sauté onion in olive oil for 2-3 minutes; add garlic and

continue sautéing for another 30 seconds.

5 Add quinoa, stock and salt to pan; bring to boil then

reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed.

6 Top roasted cauliflower steaks with Thursday’s pesto

and serve with quinoa.

METHOD

INGREDIENT WEIGHT VOLUMECauliflowerOlive oil, extra virginSaltGarlic powderPaprika

1.2 kg / 2.7 lb 60 g16 g8 g4 g

2 medium heads 60 mL / 4 tbsp 4 tsp4 tsp2 tsp

White onion, chopped Olive oil, extra virginGarlic, mincedQuinoa, rinsed and drainedStock, chicken or beefSaltPesto (from Thursday)

60 g / 2 oz15 g5 g200 g / 7 oz 450 g1 g-

½ cup15 mL / 1 tbsp2 tsp1 cup450 mL / 2 cups¼ tsp-

STEAKSwith Pesto and Garlic Quinoa

Grilled Cauliflower

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• Feel free to use water instead of stock to cook the quinoa, or half and half also works

• The excess cauliflower florets

you roast make a great snack or addition to a salad

• Any leftover pesto can be frozen for several months

NOTES

WEEKLYSHOPPING LIST

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PRODUCEGarlic LemonShallotWhite onionAsparagusCherry TomatoesCucumber AvocadoCauliflower

2 bulbs 331450 g / 1 lb 200 g / 7 oz111.2 kg / 2 medium heads

HERBSParsleyBasil

1 bunch1 bunch

CONDIMENTSCapers Honey Garlic Powder

MEAT & FISHChicken BreastsTilapia Filets

1.3 kg / 2 ¾ lb / 6 breasts700 g / 24 oz / 4 filet

CHEESE & MILKEggs Parmesan Cheese Heavy Cream

232 g45 mL

GRAINS & PASTAQuinoa Angel Hair (or from Pantry

Essentials)

600 g / 21 oz680 g / 24 oz

MISCELLANEOUSBread CrumbsPine NutsWhite wine

50g200 g1 bottle

This is your weekly shopping list. These are all the ingredients you need to make this week’s recipes.

ALWAYS MAKE SURE YOU HAVE THE INGREDIENTS FROM

THE PANTRY ESSENTIALS

PANTRYESSENTIALS

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Extra-Virgin Olive OilNeutral Oil (vegetable, canola, sunflower, etc.)Butter, unsaltedSalt, KosherBlack PepperCayenne Pepper (or chili powder)Oregano, driedCumin, groundOnion, powderPaprika, sweet or smokedVinegar, white wineVinegar, balsamicHot sauceMayonnaiseMustard, DijonSoy sauceStock, Chicken or VegetableRice, white or brownFlour, all-purposePasta, dried long (spaghetti, fettuccine, etc.)Pasta, dried short (penne, macaroni, etc.)

The following are ingredients that should always be in your kitchen. We assume you will always have these in your kitchen and do not include them in the weekly shopping list. If you run out, you should re-stock!

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