Thursday, March 24, 2011

Pan-seared quail with kale, tomatoes, and "faux-tatoes"

I'm back on my low, or "selective" carb regimen.  That sure doesn't mean boring.  For me, it means no bread or pasta, no sugar.  I realize that I am still consuming carbohydrates in my vegetables, but I don't worry about that.  
Tonight's menu is a wonderful and easy-to-prepare dish.

First item:  slice tomato with drizzled lemon olive oil, small dollops of goat cheese, and fresh Italian parsley 

 Next:  Sauteed Kale and onions
To prepare:
wash a large bunch of curly kale
remove thick, woody stems and coarsely chop
Slice one medium onion into coarse segments

Heat nonstick pan or wok medium-high
Place 1-2 tablespoons olive or grapeseed oil and allow to heat until oil is shimmering
Add onions and cook until transparent.
Season with 1 teaspoon tumeric, a pinch of herbs de provence (optional)
Add Kale and continue sauteing until the kale wilts and becomes deep green in color.
Remove from heat and keep warm until ready to serve.
 Pan-seared quail
4 partially de-boned quail
1 tsp molasses
2-3 tablespoons red wine
1 tablespoon balsamic vinegar

dry rub of choice (I used the ever-present curry rub)

In a shallow bowl mix the molasses, wine, and balsamic vinegar together.
One and a time, immerse quail in liquid, then dust with dry rub and place on a flat surface until ready to cook.
Heat a pan to medium high and add 2-3 tablespoons grapeseed oil.  Be sure that pan and oil are quite warm before adding the quail.
Quickly add the quail to the pan, cooking 2 or 3 minutes per side.  Don't touch the birds until ready to turn.  Turn and cook 2-3 minutes on the opposite side.
You may want to add a bit more red wine to add moisture.
Remove from pan and serve.

Delicious and really easy!

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