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Under 30-minute meals
by Capt. Jan

Whether on a boat or at home, it is always great to have many delicious recipes that you can prepare and get out of the galley quickly. Whatever the occasion - entertaining guests or feeding your family - here are Under 30-minute meals for you … breakfast, lunches, and dinners.

AVOCADO EGGS

Preparation time: 10 minutes
Cooking time: 10 minutes (microwave)
Serves: 4

2 Tbsp. butter
Medium onion, finely chopped
1/2 tsp. dried crushed red pepper
1 Tbsp. flour
1/2 cup light cream
Salt and pepper
2 ripe avocados, peel, seed and mash
4 boiled eggs, peeled and sliced
4 English muffins, split, buttered and broiled (keep warm)
Ham slices or cooked bacon

Combine butter, onion, and red pepper in a glass bowl. Microwave until limp, about 2 minutes. Add flour, cream, salt and pepper. Cook 1 minute, and stir to make a cream sauce. Add avocados and heat about a minute. Add eggs and heat through another minute or two. Place one muffin on each plate and spoon “green” mixture over. Serve with ham or bacon slices.

 

ROAST CHICKEN BREASTS WITH TOMATOES

AND GARBANZO BEANS

 

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

1/3 cup extra-virgin oil
6 garlic cloves, pressed
1 Tbsp. paprika
1-1/2 tsp. ground cumin
1/2 tsp. dried crushed red pepper
1/2 plain yogurt
1 cup chopped fresh cilantro, divided
4 boneless skinless chicken breasts
Salt and pepper
1 (15-oz) can garbanzo beans (chick peas) drained and rinsed
2 cups cherry tomatoes

Preheat oven to 375ºF. Mix first 5 ingredients in medium-size bowl; whisk in yogurt and mix in 1/2  cup cilantro. Place chicken in a large roasting pan and sprinkle with salt and pepper. Place beans and tomatoes over and around the chicken. Spoon spiced oil and yogurt mixture over all. Roast until chicken is cooked through, about 20 minutes. Serve on individual plates and sprinkle with remaining cilantro.

Note: Serve with rice and a green vegetable

 

POT STICKERS, SNAP PEAS, CARROTS

AND BEAN SPROUTS SALAD

Preparation time: 5 minutes
Cooking time: 12 minutes
Serves: 4

1 (1lb) bag frozen pot stickers
3 medium-size carrots sliced
1/2 lb. sugar snap peas, trimmed
1/2 cup low sodium soy sauce
1 Tbsp. sesame oil
2 cups bean sprouts
1/2 cup roasted peanuts, chopped
3 scallions, chopped

Fill a large saucepan with about 1-inch of water and fit with a steamer basket. Bring water to a boil. Place the pot stickers in basket and steam for 4-minutes. Add carrots for 2-minutes, then snap peas for another 2- minutes until pot stickers cooked and vegetables tender.

In a small bowl, combine the soy sauce and sesame oil. Divide the bean sprouts among 4 bowls and top with post stickers and vegetables. Sprinkle with peanuts and scallions. Serve with sauce.

 

COD WITH BEANS, CORN, AND PESTO

Preparation time: 10 minutes
Cooking time: 12 minutes
Serves: 4

4 (6 oz) pieces of cod fillet (about 1-inch thick) skin removed
Salt and pepper
1 Tbsp. olive oil
1/2 lb. (2-1/2 cups) green beans cut in half
1 leek (white and green parts), sliced into half moons
1 cup of corn  kernels, fresh or frozen (thawed)
3 Tbsp. pesto
Garnish: Fresh lemon wedges

 

Season cod with salt and pepper. Heat oil in a cast iron skillet over medium-high heat. Cook until the undersides are golden, about 3 minutes. Turn the cod and scatter the green beans and leek around it. Add 1/4-cup water, cover, and cook until the vegetables are just tender and the fish is opaque throughout, about 3 minutes.

Transfer cod to individual warmed plates. Stir the corn into the green beans, cover and cook for 1 minute. Stir in the pesto and serve with cod and fresh lemon wedges.

Hint: Another kind of fish may be substituted.

 

QUICK SHRIMP CREOLE

 

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

1 medium onion, finely chopped
1 garlic clove, pressed
1 green bell pepper, peeled, seeded, and chopped
1 stalk celery, finely chopped
1 Tbsp. butter
1 cup tomatoes, chopped
2/3 cup tomato sauce
1 tsp. thyme
1 bay leaf
1 Tbsp. parsley
2 tsp. sugar
Salt and pepper, to taste
2 lb. medium size shrimp, cooked

In an iron-clad skillet sauté onion, garlic, green pepper, and celery in butter for about 5 minutes. Add remaining ingredients, except shrimp, and simmer for 20 minutes. Add shrimp to heat through, about 5 minutes.

Note: Serve over rice.

 

VEAL WITH GINGER WINE SAUCE

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4

  1. veal scallops

1/2 cup flour
Salt and pepper
1/2 cup butter
1 Tbsp. olive oil
1 cup Stone’s Green Ginger Wine
1/4 cup fresh lemon juice
1/2 cup heavy cream
Garnish: Parsley and lemon twists

Dust veal with flour, salt and pepper. Heat butter in a cast-iron skillet and sauté veal until brown on both sides. Remove and arrange on a warm serving dish and keep warm in oven. Add remaining flour to skillet and brown. Add ginger wine gradually. Bring to boil, reduce heat and simmer about 5 minutes. Stir in lemon juice and cream; reheat. Season to taste.  Pour over veal. Garnish.

 

EASY SIRLION STRIPS

 

Preparation time: 10 minutes
Cooking time: 6 minutes
Serves: 4

4 (8 oz) strip steaks
1 cup barbecue sauce
4 garlic cloves, pressed
Salt and pepper to taste

Tenderize steaks. Add salt and pepper. Rub in garlic and 1 Tbsp. barbecue sauce into each steak. Grill or barbecue to desired doneness. Serve with Potatoes Au Gratin ad Grated Zucchini, followed by Dump Cake. (See Ship to Shore I)


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