Gather the ingredients posted on eat-to-treat.org and join Dr. Amaris Williams as she wows your tastebuds with this Roast Beef and Farro Salad recipe! This demo will start at 3 pm Eastern, Saturday, March 16th, 2024.
Hello and welcome to eat the treat we are a nonprofit that aims to End Health disparities and I’m amaris Williams I have a PhD in nutrition and I’m an avid foodie and a cook I do live cookalong cooking demonstrations every first and third Saturday of every month with diabetes and hyper ition friendly
Recipes um they are at 3:00 p.m. Eastern Standard Time and I post the ingredients ahead of time on eaty toy treat. org where you can go and find older recipes that we’ve already done and um find the current recipe get the ingredients and then join me in the kitchen for a great time
Making a delicious meal today we’re making roast beef with a salad a pharoh salad to go with it um it’s going to be delicious so let’s go ahead and get started okay first things first um I left my recipe over there so uh but I I remember what we’re supposed to do
Um the first thing is you get your shallot or your small onion whatever you decided to to um to use and this is a shallot I’ve already peeled it and I’m just going to slice it now um and I’m just going to do thin slices because what this is going to end
Up being it’s going to be um fried in extra virgin olive oil to um turn crispy and we want these thin slices to be crispy little shallot rings for ourselves salad so that’s what we’re doing with this so now that that slic I’m going to take my extra virgin olive oil and
Measure out about A3 of a cup which should be enough for this shallot but if you need a little bit more for your onion or shallot go ahead and um add a little bit more and then put it in a small pot this
One doesn’t have to have a a a top so if you only have two small pots and one doesn’t have a top save the one that doesn’t have a top for the fairrow or the one that does have a top for the Pharaoh and the one that doesn’t have a
Top you can use for the shallots um so we going to go ahead and turn this on I’m going to start at four out of five and we’re going to see if that’s enough Heat and then I’m going to put my shallots in there and that should be enough for
These this amount of shallots all right next step is prepare the Pharaoh so um I’m using there’s there’s two types of feral that you can get you can get a a pre-cooked feral or a raw pharoh so this is what you can get at Kroger um this
Is the raw Pharaoh so this is going to take about 30 minutes to cook so if this is what you’re using go ahead and um start cooking it now if you’re using this this is 10minute Pharaoh you can get this at tra Trader Joe’s uh you
Don’t have to put this on the stove right now if you don’t want to oh and by the way your oven should be on at 300° F sorry I always forget to tell you guys to turn your oven on but please turn your oven on to 300° F all right
Um so I’m using the the quick cooking already parboiled pharaoh and I may need some scissors yeah I’m going to get some scissors I’ll be right back and I got my recipe so we’re good to go now okay so let me get this open and I’m going to measure a cup of
Pharaoh and put it in my pot so that’s about a cup and then to that I’m going to add two cups of chicken broth all right my um shallots are going nicely now they’re starting to separate into rings which is what we want if you if it starts to smoke turn
It down it’s too high but if it’s just steaming then you’re fine all right so two cups of chicken broth in with the Pharaoh one more cup and then you want to cook that with a lid on it so bring it to a boil and
Then turn it down to a simmer with the lid on until the Pharaoh is done and you you’ll know that um because they’ll be tender and the time that it says on your package of feral will have elapsed but um I’m not going to start mine yet
Because I I need my second burner for something else uh which reminds me I need to put this on my other burner okay all right so next up let me just check my recipe make sure I’m not skipping anything is we’re mixing the spices for the
Roast now you can do lamb or beef any red meat will stand up to these spices that we’re going to put in the rub um so first first thing in there is one tbsp of smoked paprika so um just one tbspoon of smoked paprika set that to the side then a teaspoon of
Cayenne and don’t worry it’s not going to be too spicy because the roast is pretty thick and um it’s not going to penetrate that quickly uh next up is one teaspoon of cloves and then one t tablespoon of turmeric half a tablespoon of cinnamon just going to eyeball this that’s good and
Finally one teaspoon of thyme and then we’re going to add some salt so I’m going to put oh about 3/4 of a teaspoon of salt in there and most of this part of some of this is not actually going to go onto the to the uh roast so if you’re
Concerned about the amount of salt you can always omit it I did omit it once when I was testing this recipe and it still came out pretty good red meat has so much flavor to it naturally that you don’t really need to add a whole bunch
Of stuff to it like you could just do this with pepper if you wanted to but um I like this rub um like what I’m doing right now is mixing it up so go ahead and mix up your spices and um a little bit of salt does
Bring out some of the flavor but you don’t need a lot of salt and I’m going to turn off my shallots because they are brown and crispy some of them are a little blackened but um this is what that’s what we’re looking for is crispy shallots so I’m going to take the
Um shallots out of the oil and I’m going to use the oil for the salad dressing and to cook the um the roast in so save the shallots for the salad and reserve the oil for the salad dressing and now that I’ve got a burner free I’m going to start the feral
Okay okay so I I have my pharoh on six out of 10 right now um that’s just to bring it to the boil once it’s boiling I’m going to turn it down all right so today I’m using a lamb roast I found this one at Aldi um I
Think it was $6.50 a pound and I it was a pound and a half so it came out to be about $10 worth of meat so definitely reasonable it already came with this twine on it it’s already came uh strung up you can see and I’m going to leave
That on there and then I’m going to rub it down with this spice mixture that we made but first I’m going to start heating up some of this shallot oil in a nice large pan now this pan should be ovenproof and by ovenproof I mean it shouldn’t have a plastic
Handle so um if your pan has a plastic handle you probably shouldn’t put it in the oven um okay so so your and then that’s just a reminder that your oven should be on 300° F if you’re just joining and you missed me say that before so 300 ° fhe on your
Oven and then get your roast and get it well coated in the spice mixture all righty ends it’s like a giant burrito okay so now I’m going to uh heat some of this shallot oil in my pan saving some for the salad dressing and what we’re aiming for here
Is we want to sear the roast we want to get some color on it because color is flavored all right set this to the side all right my pharoh is boiling so I’m turning it down now to about 3 and 1/2 out of 10 and the next thing we got going on here
Is the parmesan so we’re going to do uh parmesan flakes on the salad so I’m going to use a wedge of Parmesan and just slice off flakes from it um you can also use a a vegetable peeler but I’m going to use a um a chef knife because that’s what I have and
It’s easy and I think I’m going to turn my pharoh down one more time to a three instead of a three and 1 half boiling a little bit too vigorously for my liking and I’m just going to leave that roast s there and letting it letting it sear now this is too thick
This I think you wouldn’t want to bite into that so try to do very very thin slices of Parmesan and they don’t have to be regular or all the same size because it’s going in a salad and it’s going to be tossed with um salad dressing no one’s
Going to know but they will know if it’s a super thick piece of Parmesan and they get um a giant piece of Parmesan in their mouth so just keep that in mind okay and I said about a third of a wedge of Parmesan that depends on how many servings you’re making
Um I’m just making the salad for myself for today so I’m probably not going to cut that much Parmesan but cut as much as you have mouths to feed all right I’m going to roll this over all right next up is the salad dressing so I have a jar here and this is what I’m going to make the salad dressing in um all I’m putting in there is a teaspoon of
Honey and I’ve made variations of this before on this channel this is just a standard um standard vinegret and that is more than a teaspoon of honey but it should be just fine spicy that was the teaspoon I used to measure the Cayenne so it had a little bit of cayen in
It all right um let’s see how this is coming where’s my Fork all right that’s almost ready to go in the oven as soon as I se it on this last side I’m going to put it in the oven and then it’ll bake in there for
Um for an hour so 300° for an hour so low and slow on this and that will give you a rare is Center if you’re doing a two lb roast Um like this is a 1 and 1 12 lb so I’m might do slightly shorter than an hour if I want it rare um but last time I made this I had a 2 lb sirloin tip roast and uh I did it at 300° for an
Hour and it was Bloody when it came out which is how I like it but if you want it more cooked then then cook it longer all right I’m going to turn this heat off but it’ll still sear a little bit in that um in that hot pan
Okay the next thing in the salad dressing is 3 tbsp of vinegar I’m using apple cider vinegar but you can use whatever flavor you want like I said this is just a basic vinegret it’s customizable you can sub some of this vinegar for lemon juice if
You have a lemon around and you want some fresh lemon I’m going to turn this down to two and a half it’s kind of foaming up all right all right I’m happy with the sear on my uh roast so I’m going to go ahead
And put it in my oven and I’ll be right back okay so we got the vinegar we got the honey now we need a tablespoon of mustard best practice is to use Dijon mustard but I don’t have any Dijon mustard I have this um spicy Brown whole grain
Mustard and this is not whole grain in the sense of a a grain this is whole grain in the sense of a seed so it’s not necessarily better than Dijon um so use whatever mustard you like but keep in mind that some of them can be high in salt and sugar and everything
Else so okay next up Uh is the oil so go ahead and add your shallow oil to the jar or to the bowl and then go ahead and and Shake It Up or whisk it and I’m just shaking it until the honey that’s on the bottom is uh dissolved into the solution there’s no exact signs to this
So just go ahead and shake it till you feel good that looks good so now it’s time to taste it use my shallot Fork here and that is pungent which is fine because when it gets on the greens it’s going to be diluted and I think that’s good um
Depending on your salt tolerance you may want to add a little bit of salt to your vinegret but um I’m not going to add any salt to mine and we’re pretty much done so let me see how long have this cooking okay I’m going to test my pharaoh to see if it’s
Done it’s certainly making enough of a mess it looks done oh yeah so the pharoh’s done um and I have a salad these are my salad greens with some of the beef that I made earlier on it as you can see it’s plenty rare um
And so how you’re going to do this is you you make a bed of salad greens go ahead and put your meat on there put your Pharaoh on there and that will give you some um some sticking some uh what is it uh durability to this meal you won’t get
Hungry again as fast when you have a little bit of grains in there and and this can still be a d diabetes friendly meal cuz one we have a whole grain which isn’t going to raise blood sugar as fast as a a refined grain and two you can customize how much
You put in there so you can uh let’s see how much pharoh how many carbohydrates are in so in a/4 cup of dry Pharaoh there’s 34 gr of carbohydrate which is a lot but um you can use half that which is an e/ of a cup of dry
Feral which would be 1/4 cup cooked and you would be at around 17 G of carbohydrate which is reasonable so that’s probably what I have here is a couple tablespoons I could probably put a little bit more ferad on here but this is good for me I’m going to um add my parmesan
Slices I did put on the recipe that if you like nuts you can go on ahead and um add some toasted nuts to your salad I think um some toasted even candied a small amount of candied PE peans or something like that would be really good on this um I have some
Pistachios in my pantry I might might pull those out uh and then just top it with your salad dressing reasonable amount remember that the salad dressing has olive oil in it which is fat it’s a good fat but it’s still fat so you want to be um judicious with your serving size all
Right oh and the shallots nice crispy shallots just going to sprinkle some on top give a little bit of crunch AA a roast beef salad with a Dijon or a a spicy brown mustard vinegret with pharoh and Parmesan and deep fried Cris crispy shallots so there
We go um remember to take your roast out of the oven and about an hour uh and enjoy if your Pharaoh’s still cooking that’s okay your roast is probably also still cooking so um no biggie all right let me switch camera views here uh again we made this delicious
Salad and um I can’t wait to eat it I’m going to try a little parmesan I like paresan all right um and that’s it I’m going to eat the salad so that’s that’s all I got so thank you for joining hit the Bell and the Subscribe notification the Subscribe then the Bell
You have to put the Subscribe first then the Bell uh to be notified of the next demonstration and I’ll see you next time so thanks bye-bye for