EASY KOREAN BEEF RICE BOWLS

by capedemo | Aug 10, 2021 | Cooking with Cape Demo

These Easy Korean Beef Rice Bowls make the perfect healthy weeknight meal that’s on the table in about 15 minutes!

Ingredients

• 4 cups cooked rice (about 1 1/3 cups uncooked), or use minute or instant rice
• 1 teaspoon sesame oil
• 1 pound extra lean ground beef
• 3 cloves garlic, finely minced or pressed
• 4 tablespoons low sodium soy sauce
• 1 tablespoon freshly grated ginger
• 3 tablespoons brown sugar
• a dash of sriracha hot sauce (optional)
• 1 cup carrots, cut julienne style (these can be purchased pre-cut in the produce section of your grocery store)
• chopped green onions, toasted sesame seeds, red pepper flakes (optional) for serving

Instructions

• Prepare the rice according to package directions.
• Heat a large non-stick skillet over medium-high heat at add the sesame oil.
• Add the ground beef to the hot skillet and brown until almost cooked through (about 6-10 minutes).
• Add the garlic, soy sauce, ginger, brown sugar, and sriracha to the skillet and stir well until a small amount of sauce forms.
• Add the carrots and cook for about 2 more minutes until the carrots soften slightly.
• Serve the beef mixture over rice and garnish with chopped green onions, toasted sesame seeds, and a small sprinkling of red pepper flakes (garnishes optional).

Original Recipe By The Busy Baker

Charred Beef Tacos with Tomato Radish Salsa

by capedemo | Jul 28, 2021 | Cooking with Cape Demo

These delicious tacos are worth taco’ing about! They are filled with perfectly spiced steak and feisty salsa.

Ingredients

• 700g beef rump steak, trimmed
• 2 tbsp extra virgin olive oil
• 1 tsp ground cumin
• 1 tsp dried oregano
• 2 garlic cloves, crushed
• 8 flour tortillas
• 2 tomatoes, chopped
• 1/2 small red onion, finely chopped
• 1/2 green capsicum, finely chopped
• 4 radishes, thinly sliced
• 2 tbsp lime juice
• 100g reduced-fat feta, crumbled
• 1/2 cup fresh coriander sprigs

Method

• Drizzle beef with 1/2 the oil. Rub all over with cumin, oregano and garlic. Set aside.
• Preheat a chargrill pan over medium-high heat. Cook tortillas for 30 to 40 seconds each side or until charred and heated through. Transfer to a plate. Cover with foil to keep warm.
• Add beef to grill for 4 minutes each side for medium or until cooked to your liking. Cover loosely with foil. Set aside for 5 minutes to rest.
• Meanwhile, combine tomato, onion, capsicum, radish, juice and remaining oil in a medium bowl (see note). Serve tortillas filled with beef, salsa, feta and coriander sprigs.

RECIPE NOTES : Add some extra oomph to the salsa by adding 2 thinly sliced small red chillies. For chilli lovers, leave the seeds in to really pack a punch!

Original recipe by Taste.com.au

One Pan Garlic Herb Chicken and Winter Vegetables

by capedemo | Jun 18, 2021 | Cooking with Cape Demo

This simple but impressive family dinner is easy to prepare and quick to clean up.

Ingredients

Garlic Herb Chicken

• 700g boneless, skinless breast fillets
• 5 cloves garlic
• 1 TBSP fresh parsley, leaves only from 3 – 4 sprigs
• 1 TBSP fresh thyme, leaves only from 6 – 8 sprigs
• 1 medium lemon, zest only
• 1 tsp kosher salt
• 1/2 tsp black pepper

Vegetables

• 1 sweet potato
• 1 parsnip
• 1 golden beet
• 1 turnip
• 2 TBSP olive oil
• 2 TBSP honey
• 1 tsp salt

Instructions

1. Heat oven to 220 degrees Celsius.
2. Coat pan or baking dish with a thin layer of olive oil.
3. Mince garlic, zest lemon, and pluck leaves from the parsley and thyme and chop. Combine garlic, lemon zest, parsley, thyme leaves, salt, and pepper in a small bowl to make a paste.
4. Rub the garlic paste liberally over the chicken breast fillets and place in the baking dish.
5. Slice vegetables into 1cm thick rounds, half moon, or quarter moon shapes. Toss with olive oil, *honey, and salt. 
6. Layer the vegetables into the same pan surrounding the chicken. **If any sauce remains in the bottom of the bowl, pour it evenly over the vegetables. 
7. Place the pan into the center of the hot oven and roast for 25 – 30 minutes. Then turn the broiler on high and broil for an additional 2 – 3 minutes to caramelise the garlic and crisp up the edges of the vegetables. 

Notes

*Heat the honey in the microwave for 10 seconds to thin it out and make it easier to coat.

**If you season your vegetables and immediately use them, there should be little to no liquid at the bottom of the bowl. The liquid will form as the vegetables sit and will add extra yummy flavour to the dish, so don’t discard it.

Mini Slow-Cooker Lamb Tacos

by capedemo | May 19, 2021 | Cooking with Cape Demo

You Won’t Regret a Single Bite of These Mini Slow-Cooker Lamb Tacos

Ingredients:

Slow-Cooker Lamb Mini Tacos:

• 1 teaspoon dried rosemary
• 1 teaspoon dried oregano
• 1 tablespoon kosher salt
• 2 teaspoons freshly ground black pepper
• 1/2 cup olive oil
• 1 (2kg) whole semi-boneless leg of lamb
• 3 large shallots, sliced
• 5 garlic cloves
• 4 cups lager beer
• 16 corn tortillas, warmed
• lime wedges, for serving

Roasted Tomatillo and Green Apple Salsa:

• 500g tomatillos* (about 12), husked, and rinsed
• 2 Granny Smith apples, quartered, and cored
• 1/2 medium white onion
• 2 jalapeños, stemmed
• 2 garlic cloves, unpeeled
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon freshly ground black pepper, plus more for seasoning
• 1/2 cup chopped fresh cilantro
• 2 to 3 tablespoons water (optional)

*For a tomatillo substitute, buy underripe tomatoes and add a squeeze of lime juice.

Directions:

1. Preheat the oven to 200°C.
2. Combine the rosemary, oregano, salt, pepper, and olive oil in a small bowl and stir. Rub the mixture all over the lamb and transfer to a slow cooker.
3. Add the shallots and garlic and pour the beer around the lamb.
4. Cover and cook on high for 5 hours, or until the lamb is fork-tender.
5. While the meat is cooking, make the salsa. Place the tomatillos, apples, onion, jalapeños, and garlic on a rimmed baking sheet. Toss with the olive oil, salt, and pepper. Roast until the tomatillos are softened and slightly charred, about 20 minutes.
6. Remove from the oven and peel the garlic. Let the roasted vegetable mixture cool slightly.
7. Transfer the vegetables and roasted garlic to a blender, add the cilantro, and process until smooth. Add the water, 1 tablespoon at a time, to help blend, if necessary.
8. Season the salsa to taste with salt and pepper, transfer to a serving bowl, and serve.
9. With the slow cooker still on high, remove the lamb and transfer it to a platter. Shred the meat, discarding any bones. Return the shredded lamb to the slow cooker and cook for 1 hour more.
10. Preheat the broiler.
11. Turn off the slow cooker and, using tongs, transfer the lamb to a large cast-iron skillet. Reserve the juices in the slow cooker for serving.
12. Broil the lamb until crispy (about 7 minutes).
13. Pour the reserved juices over the lamb and serve immediately with the tortillas, roasted tomatillo and green apple salsa, and lime wedges.

Original Recipe by Brit+Co.