Cooking on the Road - Cycling Canada

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Recipes by Susan Boegman, Sport Dietitian (CSC-P) ... Microwave on high for 2- 4 minutes, stirring once to break up meat. ... 2 lg. or 4 sm. salmon steaks.
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Cooking on the Road Recipes by Susan Boegman, Sport Dietitian (CSC-P)

Part I: When You Have A Microwave and a Bar Fridge BRING WITH YOU:  Microwaveable containers with lids (one large, one medium – nested inside each other)  Can opener  Cutlery  Non-breakable bowl 1) Micro-wave Spaghetti and Meat Sauce Ingredients: 1/2 lb. (225 grams) lean ground beef 1 small onion, chopped 1 clove garlic, minced* 14 oz. jar/can (395 ml) spaghetti sauce 1 cup (250ml) water 5mls (1 tsp.) dried basil leaves* 110grams spaghetti pasta, broken into pieces 1/4 cup grated Parmesan cheese (* means if you like it) Preparation: In a 2 or 3 L microwave safe casserole, place beef and onions, crumbling beef to break into small pieces. Microwave on high for 2-4 minutes, stirring once to break up meat. Microwave on high for 2 more minutes and drain off any fat. Add spaghetti sauce, water, basil and uncooked spaghetti. Mix gently to combine. Cover with lid and microwave on high for 5 minutes. Stir well. Cover casserole again and microwave on high for 8-10 minutes longer. Stir well. Sprinkle with cheese, cover again and microwave on high for 7-8 minutes longer until spaghetti is tender. Let stand 4 minutes before serving. 3 servings.

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Cooking on the Road 2) Microwave Poached Salmon Recipe can be cut in half. Ingredients: FISH 1/2 c. water 1/3 c. vegetable stock – use a bouillon cube* (Harvest Sun is a great quality product – buy at Thrifty Foods) 2 peppercorns* 1 lemon, sliced thin 1 bay leaf* 1 tsp. instant minced onion* 2 lg. or 4 sm. salmon steaks SAUCE - Optional 1/2 c. light or fat free sour cream 1 tbsp. fresh minced parsley 1 tsp. lemon juice – buy a fresh lemon and use in other dishes or squeeze into water for a refreshing drink. 1/2 tsp. dill weed* Pinch pepper*

Preparation: In a large microwaveable dish in which the salmon will fit in one layer, place water, stock, peppercorns, lemon, bay leaf and onion. Micro-cook until it reaches a full boil. Add salmon, cover with plastic wrap and cook on HIGH until the fish is opaque. Let stand 5 minutes. For the sauce combine sour cream, parsley, lemon juice, dill weed and pepper. Serve with salmon and a “baked” potato.

3) Microwave “BBQ” Chicken Ingredients: Favorite BBQ sauce Skinless chicken thighs – as much as you think you will eat. Preparation: Place chicken in a microwave proof dish. Pour BBQ sauce over chicken. Cover dish tightly and marinate in refrigerator overnight if you want to. Microwave chicken on High for 25 minutes – stirring part way through the cooking.

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Cooking on the Road If you use skinless chicken, cook until the chicken is fairly firm to the touch when pressed. Approx. 6 – 8 minutes for 3 – 4 pieces *** You could also use Passage to India - Butter Chicken or Korma Simmer Sauce. These are individual sauce packages that make 2 – 3 servings. Simply open the package – cover the chicken and microwave as above.

4) Microwave Mustard Herb Chicken Ingredients: 1-2 chicken breasts 2 Tbsp plain yogurt – use the rest with breakfast – or as a snack with sliced banana. 2 Tbsp Dijon mustard 1/4 tsp. of oregano flakes, 1/8th tsp. of dried thyme flakes and pepper*

Preparation: Place chicken breasts in a microwaveable dish - thickest parts to the outside. In a small bowl, combine 2 tbsp Dijon mustard with 2 tbsp of plain yogurt and 1/4 tsp. of oregano flakes, 1/8th tsp. of dried thyme flakes and pepper (if you do not have the herbs do not worry it still tastes great). Spread over the chicken, cover and microwave for 6 - 8 minutes. Rotate the dish at 3 minutes. Serve with raw veggies, microwave – steamed veggies and “micro - baked” potatoes or add raw potato pieces to the dish and cook the potatoes along with the chicken. 5) Mexican Burritos Ingredients: 1 can refried beans small jar salsa fresh tomato, green onions, green pepper, shredded cheese …etc if desired. 3 tortilla shells plain yogurt or low fat sour cream green pepper, shredded cheese …etc if desired. Preparation: Roll each tortilla and place seam side down on a plate. Micro-wave on high for 2 - 3 minutes. Serve with extra salsa and plain yogurt or low fat sour cream. Serve with greens or chopped veggies or micro-waved vegetables.

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6) Microwave Baked Potato Ingredients: 1 large russet potato 1 tablespoon butter or margarine 3 tablespoons shredded Cheddar cheese - optional salt and pepper to taste 3 teaspoons sour cream – optional or use above sauce from poached salmon Preparation: Scrub the potato, and prick several times with the tines of a fork. Place on a plate. Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise. Season with salt and pepper, and mash up the inside a little using a fork. Top the open sides with butter and 2 tablespoons of cheese. Return to the microwave, and cook for about 1 minute to melt the cheese. Top with remaining cheese and light sour cream, sauce from poached fish, sauce from BBQ or microwave mustard chicken and serve. 7) Soup & Salad You can also open a can of Primo Lentil Soup and cook in microwave (in a microwavable dish, not the metal can) until hot. Top with thin slices of cheddar cheese. Add prewashed spinach and cook until just wilted - or - have fresh prewashed spinach as a side salad – add favorite veggies or peel an orange and add to the salad. Use a good quality bottled salad dressing.

Add Veggies to any meal Microwaving vegetables Purchase prewashed or wash your veggies. Chop into small uniform pieces and place in a microwavesafe bowl or dish with a small amount of water. Cover with microwave-safe plastic wrap or your plate. Vent slightly and microwave on HIGH. Cooking times vary, so check for doneness.   

Leafy vegetables such as spinach require 1 to 2 tablespoons of water per pound and take about 3 - 5 minutes. Green vegetables such as green beans and broccoli require about 4 tablespoons of water per pound and take about 6 - 8 minutes. Dense vegetables such as carrots and diced potatoes require about 6 tablespoons of water per pound and take about 10 minutes.

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Part II: When You Do Not Have Fridge or a Microwave You can still eat well when you’re staying somewhere without a kitchen, but it requires some preparation before you go. Easy home-made sandwiches can be made on the spot, with other meals made “backpacker” style at home and packed in sealed sandwich bags. BRING WITH YOU:    

Non-breakable plate/bowl/mug (try a camping store for these) Cutlery Can opener Optional – travel kettle

1) Wrap/Pita/Sandwich Prepare a wrap, pita or sandwich with a protein and veggie filling, avocado optional Add a fruit, baby carrots or other veggie and yogurt you store in ice in the hotel ice bucket.   

Whole or sprouted wheat bread Sprouted or whole wheat tortilla wraps Whole wheat pita

Fillings Protein:  Canned tuna or salmon  Precooked tuna or meat in foil packages  Lunch meats  Hard cheese – can be stored out of refrigeration for several days if wrapped in brown paper  Nut butter and banana, raisins or apple slices  Canned chickpeas Fat: 

Avocado – if you only eat ½ keep the pip in the ½ not eaten

Veggies:  Fresh sprouts, greens, peppers, green onion … etc.  Dehydrated veggies – usually can be found in the bulk food section – rehydrate with boiled water and add to the cous cous

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Cooking on the Road Consider sharing meals with your peers If so, you could buy a package of precooked, sliced/cubed chicken – found in the raw chicken section or a fully cooked chicken and make a chicken salad or wrap or add to cranberry cous cous – see below for recipe Other ideas:  Canned beans  Breakfast for dinner – try Kashi Go Lean or Go Lean Crunch – prepackage in sandwich baggie, add dried fruit, skim milk powder and when ready to eat, add water  Pre-make and bring homemade protein bars for added easy nutrition – see recipes or try Raw Organic Food bars, Lara Bars or Elevate Me Bars  Pre-make individual healthy hot chocolate packages by putting a serving of Cocoa Camino dark hot chocolate and 4 – 5 Tbsp skim milk powder in a baggie. Add to a mug of hot water and enjoy!  Backpackers pantry dehydrated meals  Dried bean soups/veggie chili such as Nile Spice, add a Harvest Sun Bouillon cube, ½ cup cous cous and 2 cups boiling water  Backpackers sushi – see recipe  Backpackers Turkey Dinner – see recipe  Country Chicken and Rice – see recipe

“Backpacker” Meals – prepare before you go 1) Cranberry Couscous Prepare before you travel: - 1 plastic sandwich bag - ½ cup couscous - slivered almonds - dried cranberries or can substitute dehydrated veggies - dried onion flakes - salt and pepper - 1 teaspoon olive oil (optional) Measure couscous and other ingredients (not including olive oil) into plastic bag. At the hotel: Boil water – if no kettle send water through the coffee maker to heat(add olive oil, if you have it). Dump the ingredients in the bag in a travel mug and add approximately ½ cup of water to the mixture. Let sit 5 – 10 minute or until water is absorbed into couscous and dried fruit.

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2) Backpacker’s Sushi Cook 1 cup instant rice with boiling water – see above Cut nori (seaweed rollers for sushi) into quarters Place a spoonful of rice on the nori and add a spoonful of tuna from foil packet Roll the sushi and dip in wasabi, horseradish, or soy sauce (take-out packets) 3) Backpackers Turkey Dinner Prepare before you travel: In a small sandwich bag combine:¾ cup instant potatoes,¾ cup dry stuffing, dried cranberries, beef or turkey jerky pieces – amount as desired, 1 – 2 Tbsp powdered gravy mix. Buy organic products for healthier options. At the hotel: Put mixture into your travel mug stir in boiling water and let stand before eating. 4) Country Chicken and Rice Combine 1 cup instant rice with 1 ½ cups boiling water Stir in one packet onion soup mix Add 1 small can of chicken Stir until warm