sum mer grains - Campbell's Kitchen

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Introduction. Grains Made Easy. Campbell's Real Stock. Zucchini Ribbons, Millet and Pine Nuts with Herb Dressing. Farro
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s u m m e r g rai ns

TABLE OF CONTENTS PAGE

3 Introduction 4 Grains Made Easy 5 Campbell’s Real Stock 6 Zucchini Ribbons, Millet and Pine Nuts with Herb Dressing 8 Farro Caprese Salad 10 Fresh Apricot, Chilli, Mint Quinoa Salad 12 Roasted Spring Carrots Over Herbed Kamut with Horseradish Yogurt Sauce 14 Roasted Vegetable, Blue Cheese, Pearl Barley Salad 16 Thai Quinoa Salad 18 Shaved Fennel, Orange, Candied Pecans and Toasted Millet

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INTRODUCTION To help Australians ‘grain momentum’ with their Summer cooking, Campbell’s chefs have created seven delicious recipes that focus on fresh seasonal produce, an eclectic mix of healthy super grains and the perfect flavour of Campbell’s Real Stock.

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GRAINS MADE EASY Cook grains with Campbell’s Real Stock to infuse your dishes with natural flavour, keeping grains light tasting and refreshing. BARLEY (Pearled) Kilojoules 480, Protein 3g, Carb 22g, Fibre 4g Yield: 3 cups Time to cook: 1 cup barley + 2 ½ cups stock Simmer 40 minutes Barley is available as hulled, pot or pearled. Hulled barley is the whole grain form, while pot and pearled barley have been processed longer and have had the bran and germ removed. Barley provides a source of fibre, is chewy and has a nutty flavour. KAMUT (Khorasan Wheat) Kilojoules 370, Protein 3.5g, Carb 19g, Fibre 3g Yield: 4 cups Time to cook: 1 cup Kamut (soaked overnight) + 4 cups stock Simmer 45 to 60 minutes Khorasan wheat is an ancient grain and a type of wheat. Kamut is a whole grain that has higher levels of protein compared to common wheat. It is known for its rich nutty flavour. FARRO (hulled) Kilojoules 515, Protein 4g, Carb 25g, Fibre 3.5g Yield: 3 cups Time to cook: 1 cup farro + 3 cups stock Simmer 25-40 minutes Farro is available in various forms, whole (intact grain), cracked, pearled or semi pearled. When possible choose whole or cracked as these are the most nutritious because the grain including the bran is still intact. Farro has a pleasant chewy texture and a nutty, slightly sweet flavour. QUINOA Kilojoules 490, Protein 4g, Carb 20g, Fibre 2g Yield: 3 cups Time to cook: 1 cup quinoa (rinsed) + 2 cups stock Simmer 12 to 15 minutes Quinoa is considered a pseudograin and said to be the best vegetarian source of protein. Quinoa is available in white, red, brown, yellow, black or pink seeds – each delivering a slightly different flavour. It has a nutty flavour and crunchy texture. MILLET (hulled) Kilojoules 425, Protein 3g, Carb 19g, Fibre 2g Yield: 4 cups Time to cook: 1 cup millet + 2 ½ cups stock Simmer 25 to 35 minutes Millet refers to a group of small seeded-grains rather than one single grain. Typically available hulled (outermost inedible hull has been removed), this versatile grain is high in protein and gluten-free. Toasting millet in a non-stick frypan before cooking adds a nutty flavour and improves texture.

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How To Cook Grains Start with a heavy saucepan with a tight-fitting lid Rinse Thoroughly rinse grains under cold water to remove dirt or debris Pour stock and boil Bring stock to a boil, add the grain, then return to a boil Reduce, cover, simmer Reduce heat, cover, simmer grains to indicated time Test it out Test grains for doneness before removing from heat Fluff it up Once all the stock is absorbed, use a fork to fluff the grain. Remove saucepan from heat and let sit for 15 mins before eating

OTHER COOKING TIPS • To cook grains quickly, soak in water for a few hours before cooking. • With quinoa, rinse 2-3 times to remove the bitter coating. • Got left-over cooked grains? Grains keep for 3-4 days in the fridge and grains like Barley, Millet, Quinoa and Farro freeze well. *Nutrition information is per ½ cup serving of grains cooked in Campbell’s Real Stock – Salt-Reduced Vegetable.

YOU SELECT YOUR INGREDIENTS WITH CARE, SELECT YOUR STOCK THE SAME WAY At Campbell’s we are passionate about cooking and food. We gently simmer our stocks for up to 3 hours, just like you would if you were making stock at home and only use 100% natural ingredients. Campbell’s Real Stock* is the perfect way to infuse flavour and enhance the taste of your everyday dishes.

*ALSO AVAILABLE IN SALT REDUCED Vegetable, Chicken, Beef

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ZUCCHINI RIBBONS, MILLET AND PINE NUTS WITH HERB DRESSING 6

Serves 6 2 tbsp tarragon, finely chopped 3 tbsp flat leaf parsley, finely chopped 2 tbsp chives, finely chopped Pinch of pepper 2 tbsp shallot, finely sliced 2 tbsp shaved parmesan cheese

1 cup millet 2 cups Campbell’s Real Stock – Vegetable ½ cup pine nuts 5 medium zucchini 2 tsp sea salt 3 tbsp olive oil Juice of 2 lemons

Preheat oven to 200°C. Spread 1 cup millet on a baking tray and roast for 5 minutes. Bring 2 cups of Campbell’s Real Stock to boil in a medium saucepan. Add toasted millet; cover, reduce heat to medium-low and simmer until all the water is absorbed, about 20 minutes. Rinse in a fine colander and set aside to cool. In the warm oven, toast pine nuts for 5 minutes or until lightly golden. Set aside to cool. Shave the zucchini into long, wide ribbons using a vegetable peeler. Discard the core. Place ribbons into a colander, sprinkle with salt, and let drain while the millet cooks. Pat dry with a paper towel. Whisk together the olive oil, lemon juice, finely chopped herbs and pepper in a serving bowl. Fold in prepared millet. Add the zucchini, shallot and pine nuts. Toss to combine. Sprinkle with shaved parmesan. Serve immediately.

Notes: Works well with grilled fish. Grain Substitution: Salad can be easily replicated with quinoa, pearl couscous or risoni.

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FARRO CAPRESE SALAD

Serves 6-8 1 cup farro 2 ½ cups Campbell’s Real Stock – Salt-Reduced Chicken 900g tomatoes (cherry, grape, mini roma) 2 tbsp olive oil ½ cup fresh basil leaves, sliced finely 1 clove garlic, crushed ½ cup pine nuts, toasted 250g fresh mozzarella cheese Sea salt, to taste Freshly cracked black pepper, to taste Bring 2 ½ cups of Campbell’s Real Stock to boil in a saucepan. Add 1 cup farro. Cover, reduce heat to low, and simmer for 30 minutes until soft and chewy to the taste. Drain excess liquid. Set aside. Halve or quarter the tomatoes into bite sized pieces. Combine tomatoes, olive oil, basil and garlic in a large bowl and marinate while the farro cooks. Stir in cooked grains, pine nuts, and torn pieces of mozzarella. Season with sea salt and freshly cracked black pepper.

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Notes: Works well with grilled seafood. Grain Substitution: Pearl barley or quinoa are suitable grain alternatives, as is bulgur wheat or risoni. Vegetarian option: Use Campbell’s Real Stock – Salt-Reduced Vegetable

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FRESH APRICOT, CHILLI, MINT QUINOA SALAD 10

Serves 6 2 cups quinoa 4 cups Campbell’s Real Stock – Vegetable 500g ripe fresh apricots ½ cup finely sliced shallot ½ cup flat-leaf parsley, chopped 2 tbsp mint leaves, thinly sliced 2 tsp finely chopped, green chilli, seeds removed Juice of 1 lemon ¼ cup olive oil Freshly cracked black pepper Place 2 cups quinoa and 4 cups of Campbell’s Real Stock in a saucepan and bring a boil. Reduce to a simmer, cover and cook until all the liquid is absorbed; about 15 minutes. In a large bowl, combine finely sliced shallot, parsley and mint. Add finely chopped chilli. Slice the apricots into wedges and add to the bowl. Squeeze lemon juice over the fruit before stirring to prevent browning. Add olive oil and freshly cracked black pepper. Stir in prepared quinoa lightly to coat and serve at room temperature.

Apricots can be substituted with other seasonal, fresh stone fruit like peaches, nectarines or plums. Notes: Works well with grilled chicken. Grain Substitution: Salad can be easily replicated with pearl barley, millet or risoni.

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ROASTED SPRING CARROTS OVER HERBED KAMUT WITH HORSERADISH YOGURT SAUCE

Serves 6 Salad 1 ½ cups Kamut (Khorasan wheat) 4 ½ cups C  ampbell’s Real Stock – Salt-Reduced Chicken 2 bunches Dutch carrots (approx. 20 baby carrots), stems reserved for garnish 1 cup baby spinach leaves or watercress, chopped 1 cup flat-leaf parsley ¾ cup chives, finely chopped 1 shallot, finely sliced 1 clove garlic, crushed 3 tbsp olive oil Freshly cracked black pepper

Horseradish Yogurt Sauce 1 ½ cups natural yoghurt Juice of ½ lemon 2 garlic cloves, crushed 3 tbsp grated horseradish 2 tbsp mint, finely chopped

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Bring Campbell’s Real Stock to boil in a saucepan. Add Kamut grains. Cover, reduce heat to low and simmer for 45-60 minutes. Drain excess liquid. Set aside. Preheat oven to 180°C. Rinse the carrots and remove the stems and set aside. Place carrots on a baking tray and coat with olive oil. Roast in the oven until lightly golden and just soft through the centre (10-20 minutes, depending on size of carrots). Set aside. For the dressing, stir together all of the dressing ingredients. Cover and refrigerate until ready to serve. In a large mixing bowl, toss together cooked kamut, spinach, parsley, chives, chopped carrot stems, shallot, garlic, olive oil and freshly cracked black pepper. To serve, spread salad onto a serving platter and top with roasted carrots. Drizzle yoghurt

Notes: Works well with char-grilled lamb cutlets. Grain Substitution: Salad can be easily replicated with pearl barley, spelt or quinoa Vegetarian option: Use Campbell’s Real Stock – Salt-Reduced Vegetable

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ROASTED VEGETABLE, BLUE CHEESE, PEARL BARLEY SALAD 14

Serves 8 1 cup pearl barley 4 ½ cups Campbell’s Real Stock – Salt-Reduced Beef 1 bay leaf 6 fresh, baby beetroot, peeled, quartered 2 cups kipfler potatoes, peeled, halved or quartered 4 carrots, peeled, quartered 2 large fennel bulbs, quartered ½ olive oil 2 tsp balsamic vinegar 1 shallot, finely sliced 1 cup flat-leaf parsley, chopped ½ cup crumbled blue cheese Freshly cracked black pepper Bring 4 ½ cups of Campbell’s Real Stock to boil in a saucepan. Add pearl barley and bay leaf. Cover, reduce heat to low, and simmer for 40-50 minutes until soft, but not mushy. Drain excess liquid, remove bay leaf and set aside. Preheat the oven to 180°C. Combine prepared baby beetroot and potatoes on a baking tray, coat with 2 tbsp olive oil and the balsamic vinegar. Roast for 40 minutes or until golden and cooked through. On a second baking tray combine prepared carrots and fennel. Coat with 2 tbsp olive oil and roast for 20 minutes until golden and cooked through. In a large serving bowl, combine cooked pearl barley, shallots, remaining olive oil and freshly cracked black pepper. Add roasted vegetables and lightly toss. Sprinkle with parsley and blue cheese and lightly toss again. Serve warm.

Several vegetables work well in this recipe. Consider roasted Brussel sprouts as Summer turns to Autumn. Notes: Works well with grilled chicken or roast beef. Grain Substitution: Salad can be easily replicated with kamut, spelt, farro or quinoa. Vegetarian option: Use Campbell’s Real Stock – Salt-Reduced Vegetable

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THAI QUINOA SALAD 16

Serves 8 Salad 2 cups quinoa 4 cups Campbell’s Real Stock – Vegetable 1 ½ cups shredded red cabbage 1 cup carrots, thinly sliced into matchsticks ½ cup coriander, chopped 1 tbsp Thai basil leaves, finely chopped ½ cup shallots, thinly sliced on an angle ½ cup unsalted peanuts, roasted and chopped 4-6 lime wedges for garnish

Dressing Juice of 2 limes ¼ cup all natural peanut butter 3 tbsp salt-reduced soy sauce 2 tbsp honey ½ tsp sesame oil 1 tsp olive oil Water, as needed

Place 2 cups of quinoa and 4 cups of Campbell’s Real Stock in a saucepan and bring to the boil. Reduce to a simmer, cover and cook until all the liquid is absorbed; about 15 minutes. Set aside to cool for 10 minutes. In a medium bowl, combine shredded cabbage, matchstick carrots, coriander, basil and shallot. Set aside. For the dressing, combine all of the dressing ingredients in a bowl and whisk well until creamy. Add water to thin the dressing, if needed. To assemble, mix half of the dressing with the quinoa in a serving bowl. Add prepared vegetables and herbs, stirring gently to combine. Garnish with roasted peanuts, extra coriander and a few lime wedges.

Notes: Works well with char-grilled beef fillet or chicken breast Grain Substitution: Salad can be easily replicated with kamut, spelt, farro or quinoa.

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SHAVED FENNEL, ORANGE, CANDIED PECANS AND TOASTED MILLET 18

Serves 6 Salad 1 cup millet 2 cups C  ampbell’s Real Stock – Salt-Reduced Chicken 1 lemon, juice and zest 3 tbsp olive oil Dash of salt 2 medium fennel bulbs, thinly sliced (2 ½ cups) 1 small red onion, peeled, thinly sliced 3 small oranges, peeled, thinly sliced

2 tbsp mint leaves 1 tbsp flat-leaf parsley Candied Pecans ½ cup pecan halves 1 tbsp pure maple syrup ½ tsp sugar ½ tsp salt 1 pinch cayenne pepper

Preheat oven to 180°C. Toss pecans with maple syrup in a small bowl. Add sugar, salt and cayenne; toss to coat. Spread coated nuts onto an oven tray lined with baking paper and roast for 5-10 minutes. Set aside to cool. While the oven is still hot, spread 1 cup of millet onto a baking tray and toast for 5 minutes. Bring 2 cups of Campbell’s Real Stock to boil in a medium saucepan. Add toasted millet; cover, reduce heat to medium-low and simmer until all the water is absorbed, about 20 minutes. Rinse in a fine colander and set aside to cool. Whisk together lemon juice and olive oil in a large bowl. Add cooled millet, shaved fennel, orange slices, mint and parsley. Toss lightly to combine. Garnish with extra herbs and candied pecans.

Notes: Works well with roast chicken or pork Grain Substitution: Salad can be easily replicated with quinoa, bulgur wheat or couscous. Vegetarian option: Use Campbell’s Real Stock – Salt-Reduced Vegetable

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