Lunch Classes

Public Lunch Demonstrations: Walk in, Watch.Eat!

Monday thru Friday 11:30-1:30

Lentils (Dal)

Dahl, which is also often spelled dhal, daal and dal, is essentially a thick, spicy lentil soup that is dairy free.  It is often prepared with ghee (clarified butter), but this recipe uses olive oil for depth and flavor instead.  Dal is commonly eaten with rice or roti (whole wheat tortillas).  It can also be served with nan bread.  It has a high protein content and is often referred to as the “vegetarian’s meat”.  Simple, spicy and inexpensive to make, this is sure to become a pantry-staple favorite.

Serves 6

• 1 cup moong dal (dried yellow split peas)
• water
• ¼ tsp turmeric powder
• ½ tsp salt
• 1 thai chili (add 2 for medium heat)
• 2 tbsp cilantro, chopped
• 8 black cocum (or kokum), soaked in warm water for 10 minutes, drain before adding
• 8-10 curry leaves
• 1 fresh tomato
• olive oil
• ½ tsp cumin seeds
• 1 clove garlic, chopped

Clean lentils by rinsing in water then soak for 2-3 hours in lukewarm water, make sure water covers lentils.  Drain water then cook lentils with 4 cups water (add 1-2 more cups for a thinner consistency), turmeric and salt.  Bring to a boil and cook at a rolling boil until lentils are dissolved into the water (or for a shorter period of time for a thicker consistency).  Reduce heat to medium, add thai chili, cilantro, kocum, curry leaves, and tomato.  In a separate pan, heat 1 tbsp olive oil over medium low heat, add cumin seeds, wait 1 minute and add garlic.  Cook until garlic is light brown in color.  Add the garlic mixture to lentils slowly, as the oil may splatter.  Cook through 10 minutes.  Add chilies or salt if needed.  Enjoy!

Basmati Rice

Basmati is a variety of long grain rice grown in India and Pakistan, notable for its fragrance and delicate, nuanced flavor.  Its name means “the fragrant one” in Sanskrit, but it can also mean “the soft rice.”  India and Pakistan are the largest cultivators and exporters of this rice.

The grains of basmati rice are longer than most other types of rice. Cooked grains of Basmati rice are characteristically free flowing rather than sticky, as with most long-grain rice. Cooked basmati rice can be uniquely identified by its fragrance. Basmati rice is available in two varieties – white and brown.

Serves 6-8

• 2 cups basmati rice
• 1 tsp ghee (clarified butter) or olive oil
• ½ tsp cumin seeds
• water
• ¼ tsp salt
• 1 bay leaf
• few drops fresh lemon juice

Rinse rice thoroughly before cooking.  In a large saucepan, heat ghee and cumin seeds over medium heat for a few minutes until seeds are darker in color.  Add rice, 3 cups water, bay leaf, and lemon juice.  Bring to a boil, then cover, reduce heat to low and simmer for 15 minutes.  Fluff with fork, serve hot.

Oven baked Tandoori Chicken

‘Tandoori’ refers to how a dish is prepared.  Tandoors (clay ovens) are bell-shaped ovens, set into the earth and fired with wood or charcoal reaching temperatures of about 480 degrees.  Dishes prepared using tandoors like nan bread and chicken provide a unique and very familiar flavor to people all over the world.  The marinade for this recipe is similar to that used for traditional tandoori chicken.

Makes 4 entree or 6 appetizer servings

• 1 lb boneless, skinless chicken thighs (or chicken breast)
• 1 tbsp fresh ginger, chopped
• 1 tbsp garlic, chopped
• ¾ cup nonfat plain yogurt
• 1 ½ tsp chili powder
• ¼ tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp salt
• 1 tsp garam masala
• 1 tbsp lemon juice
• 1 tbsp olive oil
• few drops red food coloring (optional)
• chopped fresh cilantro
• yellow onion, sliced (optional)

Combine ginger, garlic, yogurt, chili powder, turmeric powder, coriander powder, salt, garam masala, lemon juice, oil, and food coloring (optional) in a large mixing bowl.  Add chicken pieces to bowl and marinate for a few hours or overnight (cut chicken into bite size pieces if serving as appetizer).  Preheat oven to 475 degrees.  Transfer marinated chicken to oven safe dish and bake for 40 to 45 minutes.  Remove from oven, transfer to serving dish and garnish with cilantro and onion.  Serve with spicy cilantro chutney.

Spicy Cilantro Chutney

Chutney refers to the class of spicy preparations used as an accompaniment for a main dish or appetizer.  Chutneys usually are wet, having a coarse to fine texture.  They can be hot or sweet.  In most cases, tamarind is added for tartness.  Fresh mint maybe be added to this recipe, in that case use equal parts mint and cilantro.  This is my Mom’s recipe and a family favorite.  Increase the amount of chilies to 12 if you like living on the edge!

• 1 bunch cilantro, washed and de-stemmed
• 8-10 thai chilies, chopped (for medium spice)
• 2 slices yellow onion
• 2 garlic cloves, roughly chopped
• pinch of salt
• ½ tsp tamarind concentrate
• water

Place 2 tbsp of water in small Cuisinart or blender.  Add all ingredients and puree to make a sauce.  Add salt to taste and chilies for increased spice.

Daily food demonstrations by our instructor-chefs give you an opportunity to eat a great lunch while learning about new ingredients. Sign up for “Hot Lunch Line” a weekly listing of what will be created in our kitchen. Make suggetions. Get recipes. Meet new folks. This is our way of making Sustenance available to members for more than just classes!

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Mon: April 12 11:30

Exceptionally good and healthy Asparagus and Leek Frittata with our own home made bread

Asparagus and Leek Frittata

This recipe is simple to prepare, economical in ingredients and fresh with seasonal produce.  It can be prepared for lunch or an easy dinner.

Serves 4

2 tablespoons extra-virgin olive oil
1 leek (white and green part only), halved lengthwise and sliced thinly – about one cup
1 lb./500 g. asparagus, ends trimmed, cut on diagonal in 1″ pieces
6 large eggs
6 oz. (175 g.) Gruyère cheese, grated
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup grated Parmigiano-Reggiano cheese

Preheat oven broiler.
Heat oil in an oven-proof skillet over medium heat.  Add leek and sauté until soft but not turning brown, about 3 minutes.  Add asparagus, sprinkle lightly with 1/4 teaspoon salt and sauté until bright green and crisp tender, about 5 minutes.
Lightly beat eggs in a medium bowl.  Add 3/4 of the Gruyère cheese, 1/2 teaspoon salt and freshly ground black pepper.  Pour eggs over asparagus, gently stirring to distribute evenly.  Cook over medium heat until bottom is set and top is still runny.  Sprinkle remaining Gruyère cheese and Parmigiano-Reggiano cheese over top.  Place skillet in oven under grill.  Broil until frittata is puffed and golden brown, 2-3 minutes.  Remove and serve immediately or at room temperature.

Wed: April 14 11:30

Ingredients

• 1/2 pound new potatoes, quartered
• 1/4 cup chopped fresh parsley
• 1/4 cup pitted nicoise olives
• 1/2 onion, thinly sliced
• 1 (6 ounce) can tuna
• 1/3 pound fresh green beans – rinsed, trimmed and blanched
• 1/2 pound mixed salad greens
• 1 cup lemon vinaigrette
• 3 hard-cooked eggs, quartered
• 3 roma (plum) tomatoes, thinly sliced
• 1 tablespoon capers
• 4 anchovy filets