Kale & 'Bacon' Frittata

Though I am good for fixing a hot breakfast during the week, Sunday mornings (if we aren't joining friends for brunch) will bring out something that is slight more involved. Thanks to the handout at yesterday's Weight Watchers meeting, we discovered a new recipe that got a whirl this morning.

Here is what you will need on your cutting board to make four, five Points Plus value servings.

• 2 slices turkey bacon
• 2 shallots
• 6 cups chopped kale
• 4 large eggs
• 6 tablespoons egg whites
• 1 tablespoon olive oil
• 1/4 cup crumbled feta cheese
• Salt & pepper

1. THE PREP WORK: Preheat the broiler. Using medium heat the oil on the stove and cook the bacon until crisp. Remove, bolt dry with a paper towel, and chop. Thinly slice the shallots and add to the pan that you cooked the bacon in. Cook, stirring frequently, until softened (roughly 2-3 minutes).

2. ADD THE KALE: Start adding the kale, a few handfuls at a time, to the shallots. Toss with tongs adding more kale as it cooks down. Cook until tender (roughly 3-5 minutes), if the skillet gets dry, just add a little bit of water.

3. MIX THE EGGS: In a large bowl, whisk the eggs, egg whites, cheese, chopped bacon, salt, and pepper. Pour over the kale mixture, stirring to distribute the ingredients. Cook, undisturbed,  over over low/medium heat until set (roughly 3-5 minutes). Transfer the skillet to the broiler and broiler until browned (30-60 seconds).

When you plate this up you could sprinkle some chopped scallions or dill (we did the scallions - don't think it added much), if desired. While we liked the end product, there are a couple of tweaks we think we would make for the next time...including; just using egg whites, cooking the bacon/shallots in cooking spray, and reducing the kale by half and adding some mushrooms.  For a spicier version, substitute out the olive oil for red chili oil. 

Eat Well My Friends...

Faux (But Healthy) Lasagna

Ironic, isn't it?

Look at the photo to the right of this, looks great doesn't it? Layer upon layer of gooey noodles, meat, and cheese. Except - it is all a giant lie, there is not one honest pasta noodle in the lot. 

This all started out as a one of the meals from our latest +HelloFresh US box.  Yes - we made a couple of tweaks to their suggested recipe and I am going to make note of a couple of changes we are going to make the next time we make this.  No - the irony of having a Faux Lasagna on this blog is not lost on me.

Here is what you will need on your cutting board to make 2, 16 Weight Watchers - Point Plus, 599 calorie servings. Note, my additions and future substitutions could impact the values stated above.

• 10 ounces of 90/10 ground beef (next time, we will replace with ground turkey)
• 1 large yellow onion
• 2 cloves garlic (two is good, four is better)
• 2 large zucchini
• 8 ounces crushed tomatoes
• 1/2 cup shredded mozzarella (resist the urge to replace this with a 'skim' version - it doesn't like to melt)
• 1 tablespoon dried oregano (sigh, if you do not want your wife's Italian ancestors haunting you, get fresh oregano)
• 1/2 tablespoon red chili flakes (if you are using Turkey & can stand the heat, up this to 1 tablespoon)
• 8 ounces ricotta cheese (will be swapping this out for the skim version)
• 1 tablespoon olive oil
• Salt & Pepper (hello, are you still not using +flavorgod seasonings?  Just flipping buy them already and use the 'Garlic Lovers' + the salt and pepper)

1. THE PREP WORK - preheat the oven to 425 degrees. Halve, peel, and dice the onion. Grate the garlic. Using a wide vegetable peeler, shave the zucchini into ribbons lengthwise - make sure you discard the seedy cores.

2. COOKING THE MEAT & VEGGIES - heat 1 tablespoon of olive oil in a large pan over medium heat. Add the onion to the pan and cook, tossing frequently, for 5 minutes or until softened. Add the garlic and chili flakes to the pan and cook for 30 seconds or until fragrant.  Season with salt and pepper. Add the meat to the pan and cook, breaking the meat up into small pieces, for 3 to 5 minutes, or until cooked through. Season with salt, pepper, and the Garlic Lovers FlavorGod.

3. TOMATOES, OREGANO & RICOTTA - slowly stir the tomatoes and oregano into the pan and cook for 5 minutes, until it starts to bubble. Season with salt, pepper, and the Garlic Lovers FlavorGod.  Season the ricotta with salt and pepper.

4. ASSEMBLE THE LASAGNA - in the bottom of a well oiled (we used olive oil cooking spray in a 9x9 inch stoneware) pan, place two layers of zucchini ribbons (I would suggest that you overlap them). Next add 1/2 of the ricotta in an even layer and then all of the tomato/meat mixture, add the rest of the ricotta to the top of the meat. Crown with another dual layer of zucchini ribbons and top the whole affair with the mozzarella.

5. COOK & SERVE - place in the oven for 20-25 minutes, or until the zucchini has softened and the cheese is bubbling. Once cooked, pull from the oven, cut into slices, and enjoy.

There are a couple of variables to consider here, the size of the zucchini and pan can impact the number of layers you ultimately have.  What you see above is what worked for us but, if you get more just be sure to use an equal amount of overlapping ribbons, ricotta, and tomato/meat - making sure to repeat for each layer.  We did not miss the pasta component one bit and I suspect that this will become one of my hip-pocket meals...there aren't a ton of ingredients, the prep isn't that horrible, it is easy to clean as you go, and it was damn tasty.

Eat Well My Friends...

Egg White Couscous Breakfast Benedict

If I am honest, then I will confess, there are things that one will 'miss' if you embrace a healthy lifestyle.  For us, one of those things is Eggs Benedict - from the selection of the bread base (croissant), the perfect pork (prosciutto), the way the poached egg runs when pierced with a fork, and the richness of the Hollandaise sauce - it really is one of those perfect breakfast foods. However, if one is on the Weight Watchers Points Plus program, an average Eggs Benedict is anywhere from 17 to 25 points - way more than I am willing to spend regularly on breakfast.

So the challenge became to create something that had many of the components of the dish that we missed and do so for under 15 Weight Watchers Points Plus. Here is what you will need on your cutting board to make a serving that is just 12 Points...

• 1/2 cup egg whites
• 1/2 cup tri-color pearl couscous
• 4 oz boneless ham steak
• 1/4 cup white mushrooms
• 1 scallion
• 2 teaspoons Sriracha sauce
• FlavorGod 'Everything' Seasoning
• Olive Oil Cooking Spray
• Fresh ginger
• Salt & Pepper

1. START THE COUSCOUS & COOK THE HAM STEAK - Cook the couscous as per the instructions on the package. For some depth in the flavor profile, I make sure to season the couscous with salt, pepper, and fresh grated ginger.  While this cooks, add a couple seconds of the cooking spray to a small non-stick skillet and start to cook the ham steak, for roughly 2-3 minutes per side. Once cooked, remove and thinly slice into strips.

2. PREP THE VEGGIES - Remove the stems from the mushrooms and cube the crowns. Thinly slice the scallion, separating the white from the green parts.

3. COOK THE EGG WHITES - In the same pan that you cooked the ham steak, add some additional cooking spray and saute the mushrooms and scallion whites. Once cooked, add the egg whites and season with the FlavorGod 'Everything'.  Cook to desired level of firmness.

4. PLATE - The couscous on the plate.  Add the sliced ham steak and sprinkle with about half of the sliced green scallion.  Place the egg whites on on the top of the couscous and ham, sprinkle the remaining green scallions. Drizzle the Sriracha over the top.

Okay - so we don't have a Hollandaise sauce however, we really didn't miss it.  We lean towards the savory end of the spectrum for our breakfast and this fit the bill rather nicely.

Eat Well My Friends...

The "I Don't Want To Cook Dinner" Dinner...

Let's face it, there are nights that you just don't feel like dealing with cooking dinner...tonight was one of those nights. Sure, I could have taken us out for dinner or let my fingers do the walking across the smart phone screen but, I was struck by an inspiration while passing the meat counter at our local grocery store...Turkey, Spinach & Feta patties.

Not including the protein that you select, here is what you will need on your cutting board to create this very simple meal...

• Spinach, kale, or a leafy green that you like (we used spinach & kale)
• Cherry tomatoes (we picked some yellow and red ones)
• Olive oil
• Balsamic vinegar
• Baguette
• Fresh ginger
• Flavorgod 'Everything' Seasoning

1. MAKE THE CROUTONS - Preheat your oven to 400 degrees. Cube the bread and place  cubes on a sheet pan. Drizzle with olive oil and season with the Flavorgod 'Everything' seasoning. Place in the oven for 8-10 minutes, or until a toasty, golden brown.

2. COOK THE PROTEIN - Be sure to cook all meats to a safe temperature.

3. MAKE THE SALAD - Mix (I used a glass jar) three parts olive oil to one part balsamic vinegar. Season with salt and pepper. Using a zester, grate the ginger until you have two or three tablespoons. In a large bowl, add the mixed greens, tomatoes, dressing, and the fresh grated ginger - put the lid on and toss.

4. PLATE YOUR FOOD AND ENJOY - Plate the protein and salad, making sure to top the salad with your croutons. 

You might be thinking that it is a huge pain in the rump roast to make your own dressing and croutons but, it really isn't and you have full control over what ingredients craft your end product. Give it a whirl and I suspect that you will find that it takes moderately more effort than selecting, buying, and opening that bottle or box. Oh, the end-to-end time for this Undinner? Just twelve minutes...

Eat well my friends...

Prosciutto-Wrapped Chicken w/Spinach & Garlic-Sage Pan Sauce

If you are a fellow carnivore, I am willing to bet that you have a chicken breast or two in your kitchen right now. It tends to be our 'go-to' protein, and until tonight, I thought I had cooked it just about every way imaginable. 

Give yourself five minutes to prep and twenty minutes to cook. Here is what you will need on your cutting board to create two, 583 calorie, 15 Weight Watchers Point Plus servings.

• 2 boneless, skinless chicken breasts
• 1 sprig of Sage
• 1 lemon
• 2 cloves of garlic
• 1 ounce of chicken stock concentrate
• 4 ounces of prosciutto
• 1/2 pound of red grape tomatoes
• 2 shallots
• 8 ounces of spinach
• 1-1/2 Tablespoons of Olive Oil

1. COOK THE CHICKEN - Preheat your oven to 400 degrees. Season both sides of the chicken with salt and pepper. Top each breast with two sage leaves and wrap with two slices of prosciutto.  Place the wrapped chicken, seam side down on a lightly oiled (or Silpat lined) baking sheet and cook in the oven for 20-25 minutes/165 degree internal temperature.

2. PREP THE PRODUCE - Thinly slice the garlic, shallots, and remaining sage leaves. Zest the lemon and cut the lemon in half - juice the halves. Cut the grape tomatoes in half.

3. COOK THE TOMATOES - After the chicken has been cooking for about 10 minutes, heat 1/2 Tablespoon of olive oil in a large pan.  Add the garlic and cook for about 30 seconds, or until fragrant Add the tomatoes and a bit of the lemon juice, half the zest and cook until softened (about 1-2 minutes).

4. MAKE THE PAN SAUCE - Heat 1 Tablespoon of olive oil in a small pan. Add the shallots and cook, tossing frequently, until softened (roughly 3-4 minutes).  Add the sliced sage and cook until fragrant (about 30 seconds).  Stir in 1/2 cup of water, the rest of the lemon juice, and the stock concentrate. Simmer for 2-3 minutes, until thickened. Season with salt and pepper.

5. COOK THE SPINACH - While the sauce is simmering, add the spinach to the pan of tomatoes and cook over low heat, tossing in the rest of the zest, and cooking until slightly wilted (about 1-2 minutes). Season with salt and pepper.

Plate the chicken and spinach mix, add the shallots, and drizzle with the pan sauce.  I was gobsmacked that we turned plain chicken into a meal that took every ounce of restraint to keep from licking the bowl at the end of the meal.

Eat Well My Friends...

Fresh Cherry Tomato Salsa

Here in Phoenix, the mercury has crawled up to the 104 degree mark. About the last thing I want to do when this happens is cook over a hot stove.  I could resort to using the microwave but, that just is not my style...

Give yourself ten minutes to prep this and a half hour to let this zero (you read that correctly friend) Weight Watchers Points Plus dish to stand.  Here is what you have to have on the cutting board to pull this off;

• 1 Cup Yellow Cherry Tomatoes
• 1 Cup Red Cherry Tomatoes
• 4 Scallions
• 1 Jalapeno Pepper
• 1 Bunch Cilantro
• 1 Lime
• Flake Seas Salt
• Flavor God 'Everything Spicy'

1. PREP WORK - Cut both the red and yellow tomatoes in half. Cut off the root end of the scallions and thinly slice the red and green parts. Remove the jalapeno meat from the seeds/stems and dice the meat. Finely chop the cilantro - combine everything in a medium bowl and season with a pinch of salt and the Everything Spicy to taste. Zest the lime, adding the zest and juice from the lime into the bowl.

2. MIX & WAIT - Toss the ingredients until thoroughly combined. Cover with plastic wrap and allow to stand for 30 minutes.

Though we used this salsa as a side for some chicken sausages, it could punch up grilled chicken, pork, fish, or just plain old baked pita chips.  All around a rather useful addition to the summer cooking kit.

Eat Well My Friends...

Orecchiette Pasta with Lemon Ricotta Cheese & Veggies

Given that we have embraced a healthier lifestyle, pasta tends to be a real treat for us.  We recently fixed a dish with English Peas/Tips a couple of weeks ago and really, really liked them - so much so, that they may just become a staple in our pantry.

Here is what you will need on your cutting board to make two, 19 Weight Watchers Points Plus servings;

• 8 ounces boneless, skinless chicken breast
• 8 ounces orecchiette pasta (you can use any pasta you prefer if you can't find it)
• 3 ounces pea tips
• 6 cloves garlic
• 1 lemon
• 1 red onion
• 1/2 pound English peas
• 1 bunch fresh mint
• 1/2 cup part-skim ricotta cheese
• 1/3 cup grated pecorino cheese
• Olive Oil
• Red Chili Sesame Oil
• Flavor God Garlic Lovers Seasoning
• Flavor God Everything Seasoning

1. PREP WORK - Heat a large pot of salted water to boiling. Add the pasta and cook for 8 or so minutes (until al dente); drain once cooked but, reserve 3/4 cup of the pasta water. Flatten the chicken breast and season both sides with salt/pepper and the Everything Seasoning. Wash all fresh produce. Shell the peas, discard the shells. Peel and thinly slice the garlic. Peel, halve, and thinly slice the onion. Zest the lemon, juice once zested. Pick the mint leaves off the stems and discard the stems.

2. MAKE THE LEMON RICOTTA - While the pasta cooks, combine the ricotta, lemon zest, and lemon juice in a medium bowl. Stir to combine, adding Garlic Lovers to taste.

3. COOK THE CHICKEN - In a medium pan, heat the red chili sesame oil on medium heat. Add the chicken breast and cook four minutes on each side, or until golden brown. Remove from pan and allow to rest 5 minutes on a paper towel lined cutting board.  Cut chicken into strips once it has rested

4. COOK THE VEGETABLES - While the chicken cooks, add 2 teaspoons of olive oil to a large pan and heat on medium heat. Add the garlic, onion, and peas. Season with salt/pepper to taste and cook for 3 minutes, or until slightly softened.

5. FINISH THE DISH & PLATE - To the pan of vegetables, add the cooked pasta, pea tips, lemon ricotta, half the pecorino cheese, chicken, and roughly 1/2 cup of the reserved pasta water. Cook stirring occasionally, 3 or so minutes, or until the pasta is thoroughly coated (you can gradually add more water if the sauce seems dry). Remove from heat and season with Everything to taste.  Divide the finished pasta between two dishes and garnish with the mint and remaining pecorino cheese.

Next time we do this, it will be with a salmon and whole wheat pasta. Also, this was a decent base so, you could throw in asparagus, mushrooms, even kale and wind up with a pretty solid meal.  Pasta may just make a comeback in our home...

Eat Well My Friends...

Fish Tacos with Guacamole & Pea Tip Salad

Tonight's dinner goes against everything I am genetically coded to be as Maine native. In fact, I was not even aware that these existed until after I moved to Arizona in 2000.

Here is what you will need on your cutting board (makes two, 700 calorie, 27 Weight Watchers Point Plus servings), plan on 35 or so minutes to prep and cook this.

• 2, 6 Ounce Mahi Mahi Fillets
• 4 Flour Tortillas
• 2 Ounces of Pea Tips
• 1 Avocado
• 1 Golden Beet
• 1 Lime
• 1 Ounces of English Peas
• 1 Jalapeno Pepper
• 1 Shallot
• 1/4 Cup Pistachios
• 1/4 Spice Blend (to taste) - All Purpose Flour, Ancho Chile Powder, Chipotle Chile Powder, Ground Cumin, Koher Salt, and Baking Soda
• 1/4 Cup Club Soda

1. PREP WORK: Preheat your oven to 425 degrees. Wash and dry all the fresh produce and heat a small pot of salted water to boiling. Halve each fish fillet and pat dry with paper towels - seasoning each side with salt and pepper. Peel the beet and cut into matchsticks. Use a zester to remove the rind of the lime, quarter the lime.  Shell the peas and cut out and discard the stem, ribs, and seeds of the jalapeno; small dice the meat (be sure to wash your hands, knife, and cutting surface immediately afterwards.  Roughly chop the pistachios. Peel and mince the shallot; place in a bowl with the juice of two of the lime wedges, seasoning with salt and pepper.

2. BLANCH THE PEAS & MAKE THE GUACAMOLE: Add the peas to the pot of boiling water and cook for 2 to 3 minutes (or until bright green/tender). Drain thoroughly and rinse under cold water for 30 or so seconds to stop the cooking process. Cut the avocado in half and remove the pit. Transfer to a medium bowl and use a fork to mash the avocado until smooth. Stir in the lime zest, half of the nuts and as much of the jalapeno as you would like. Gently stir in the cooled peas and the juice of the remaining lime wedges, seasoning with salt and pepper to taste.

3. COAT AND COOK THE FISH: In a medium bowl, combine the spice blend and roughly 1/4 a cup of club soda; whisking to combine completely. Dip each fillet into the batter, letting the excess drip off. Place on a wire rack on a sheet pan and put in the oven for 25 minutes. Once you remove them from the oven, allow to cool for a couple of minutes before plating.

4. WARM THE TORTILLAS AND MAKE THE VINAIGRETTE: Stack the tortillas with a sheet of tin foil between each tortilla. Toast in the oven for roughly 2 to 3 minutes, or until warmed through and pliable.  While the tortillas warm, slowly whisk in 2 tablespoons of olive oil in the remaining shallot-lime juice mixture until well combined.

5. MAKE THE SALAD AND PLATE: In a large bowl, combine the pea tips, beet, and the remaining pistachios; season with salt and pepper to taste. Add enough of the vinaigrette to coat the salad and toss to combine. Divide the guacamole, mahi, and a few dressed peas tips between the tortillas. Serve with the remaining salad on the side.

Ok, so these are not as good as what you can get from Rubios but, they were not all that bad from my perspective. The original instructions called for us to deep fry the fish but, we did not regret our decision to bake it.  Also, if we did this again, we would skip the pistachios - we did not think they actually added a whole lot to the finished product. 

Eat Well My Friends...

Spring Casserole with Fennel and Asparagus

Depending on your perspective, the word 'casserole', either represents simple culinary masterpieces, crafted with care, or the dumping ground to prevent the throwing out of food that is near the end-of-life in the refrigerator/pantry (so we had a lot of the 'dumping ground' growing up). As an adult, I appreciate the wizardry that my Mom was able to use to stretch our food dollars so, tonight's dinner is in honor of her on this, the week of her birthday.

Here is what you will need on your cutting board (makes two, 700 calorie, 21 Weight Watchers Point Plus servings), plan on 35-40 minutes to prep and cook this.

• 5 Ounces Egg Noodles
• 1 Cup Low-Fat (1%) Milk
• 2 to 4 Cloves of Garlic, amount depends on your taste)
• 1/2 Bunch Asparagus
• 1 Fennel Bulb with Fronds
• 1 Red Onion
• 2 Tablespoons All-Purpose Flour
• 2 Tablespoons Butter
• 1/4 Cup Grated Parmesan Cheese
• 1/4 Cup Panko Breadcrumbs
• 1/4 Cup Golden Raisins
• 4 Teaspoons Olive Oil
• Flavorgod 'Himalayan Salt and Pink Peppercorn - alternatively, you can use regular salt and pepper but, we like the softer taste of the Flavorgod

1.PREP WORK: Preheat your oven to 450 degrees. Heat a large pot of salted water to boiling on high. Once boiling, add the noodles and cook for six minutes, or until tender. Drain thoroughly and set aside in a warm place. Peel and thinly slice the garlic. Snap off and discard the woody ends of the asparagus, thinly slice the remaining tips on an angle. Pick off and reserve the fennel fronds (the green, thread-like tops of the bulb). Cut out and discard the fennel core; thinly slice the stems and bulb. Peel and thinly slice the onion.

2. COOK THE VEGGIES: In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion, fennel stems/bulb, and season with Flavorgod. Cook stirring occasionally, 4 to 6 minutes, or until softened. Add the garlic and asparagus. Cook, stirring occasionally, 1 to 2 minutes, or until fragrant and thoroughly combined. Remove from heat and set aside in a warm place.

3. MAKE THE BECHAMEL SAUCE: In a sauce pan, heat the butter on medium-high until melted. Add the flour, whisking constantly, cooking for 1 to 2 minutes or until golden and fragrant. Stir in the milk and 2/3 cup of water; season with Flavorgod and cook, whisking frequently 2 to 3 minutes, or until thickened  and thoroughly combined.  Remove from heat and slowly stir in the Parmesan cheese until fully incorporated.

4. BAKE THE CASSEROLE: Add the cooked vegetables, noodles, and the golden raisins. Pour in the bechamel sauce, season with Flavorgod to taste, and stir to integrate all the ingredients. Transfer to a baking dish and bake 8 to 10 minutes, or until bubbly and browned on the top. Allow to stand for 5 minutes once removed from the oven.

5. TOAST THE BREADCRUMBS: While the casserole bakes, heat 2 teaspoons of olive oil on medium-high heat in a small pan. Add the breadcrumbs, season with Flavorgod and cook, stirring frequently, for 3 to 4 minutes - or until golden brown. Sprinkle the breadcrumbs and fennel fronds over the the top of the casserole.

Though I am solidly a carnivore, I certainly did not miss the meat in this vegetarian dish. Rose tried to talk me into skipping the baking (which you can certainly do) but, resist the urge to take the shortcut and bake this out. Next time, I am leaving out the raisins, as we didn't feel they added much to the savory end result.

Happy Birthday Mom, and Eat Well My Friends...

Asparagus and Mushroom Frittata

For many, the thought of Agaricus Bisporus in one's kitchen is a dreadful one. I shared that view just a few months ago but, this morning, I made a rather tasty frittata with them as a star ingredient.  This will take a bit longer than just whipping up bacon and eggs but, adding some vegetables from the fridge will give you something that is way better.

Here is what you will need on your cutting board (makes four, 3 Weight Watchers points plus servings), plan on 15 minutes to prep and cook this.

• 3 Large Eggs
• 1-1/2 cups Egg Whites
• 1/2 Pound Uncooked Asparagus
• 1/2 Pound Agaricus Bisporus (white button mushrooms)
• 1 Lemon
• 3 Tablespoons Fresh Dill
• 1/2 Tablespoon Salt, to Taste
• 1/4 Tablespoon Pepper, to Taste
• Flavorgod 'Everything' Seasoning 

1. PREP WORK: Cut the asparagus into bite sized pieces. Remove the stems from the mushrooms, thinly slice the heads and small dice the mushroom stems. Using a zester, zest the lemon, avoiding the white pith if possible and juice the lemon. Roughly chop the dill into small pieces. In a medium bowl, whisk the eggs, egg whites, dill, salt, and pepper until frothy. Set aside.

2. COOK THE VEGGIES: Coat a large skillet with cooking spray and heat over medium-high heat. Add the asparagus and mushrooms and saute, tossing frequently. Season with 'Everything' seasoning and cook about two minutes. Remove the veggies to another bowl and toss with the lemon zest and juice.

3. COOK THE EGGS: Re-coat the skillet used to saute the veggies with cooking spray and heat over medium-high heat. When the pan is hot, add the egg mixture and reduce the heat to medium. If needed, tilt the pan to coat the entire surface evenly with egg and cook for approximately two minutes. Add the veggies to the top of the eggs and cook until the eggs are set, about two or three more minutes (you can either keep tilting the pan to move the uncooked eggs to the sides of the pan or, if using an oven safe pan, you can finish under the broiler).

Once plated, I garnished with some fresh grated Parmesan cheese and served with a couple slices of turkey bacon (bringing our total Points Plus value to 7 points). Though I used asparagus and mushrooms, the beauty of this dish is that it will pair with just about any veggie you need to use up in the fridge - so your selections are all up to your own tastes and what you have stocked.

Eat Well My Friends...

  

Crispy Catfish & Cracked Freekeh with Kumquat, Thai Basil, & Chile Glaze

We have been eating a lot of fish lately, so much so that I may just sprout a set of gills.  Given the mercury in the southwestern United States is starting to tip near 90 degrees and I wanted an option that would not cause heat stroke whilst cooking.  

Here is what you will need on your cutting board (makes 2, 550 calorie - 16 Weight Watcher point servings), plan on 30 minutes to prep and cook this.

• 2 Catfish Fillets
• 1/2 Cup Cracked Freekeh
• 3 Cloves of Garlic
• 6-8 Kumquats
• 1 Large Bunch Collard Greens
• 1 Large Bunch Thai Basil
• 2 Tablespoons Sugar
• 2 Tablespoons Instant Flour
• 1 Red, Bird's Eye Chile
• 1-2 Tablespoons Rice Vinegar

1. COOK THE FREEKEH: Heat a medium pot of salted water to boiling. Once to a roiling boil, add the freekeh and cook 20 minutes, or until tender. Turn off heat and drain thoroughly, returning to the pot once complete.

2. PREP WORK: While the freekeh is cooking, wash and dry all the fresh produce. Peel and thinly slice the garlic, slice the kumquats into thin rounds. Remove and discard the stems from the collard greens, roughly chop the leaves. Pick the Thai Basil leaves off the stems and discard the stems. Remove the stem of the Chile, slice lengthwise. Tim's Tip - be sure to wash your hands and the cutting board after handling the Chile. I am not saying it has happened to me, but getting Chile 'stuff' in your eyes by wiping a sweaty brow is not fun.

3. COOK THE COLLARD GREENS: While the freekeh continues to cook, heat 2 tablespoons of olive oil on medium heat until hot. Add the garlic and cook stirring frequently for 1 to 2 minutes. Add the collard greens and 2 tablespoons of water, season with slat and pepper. Cook, stirring occasionally, up to 3 minutes or under wilted. Transfer to a bowl and wipe out the pan.

4. COOK THE CATFISH: Since the freekeh is still cooking (damn that is taking a long time), pat the catfish fillets dry and season with salt and pepper on both sides. Place the flour on a large plate and coat both sides of the fish with the flour, making sure to shake off the excess. In the same pan you used to cook the collard greens, heat a thin layer of oil on medium heat until hot. Add the fillets and cook 2 to 3 minutes per side until golden brown and cooked through. Transfer to a sheet pan with a wire rack and set aside. Carefully drain off and discard the oil but, leave the brown bits behind (that is called fond and it is yummy, flavor creating bits of heaven).

5. MAKE THE GLAZE: The freekeh is almost done by now (I promise) but, you are not watching the pot, you are making the glaze at this point. Heat the pan of reserved fond on medium until hot. Add 1/4 cup of water, stir in the kumquat rounds, the Chile, sugar, vinegar and half the basil. Cook, stirring occasionally, 3 to 5 minutes until thickened. Turn off the heat, remove and discard the Chile, add salt and pepper to taste.

6. FINISH THE FREEKEH & PLATE: The stubborn freekeh should be done/drained by now. Add the collard greens to the pot of freekeh, drizzle with olive oil and stir to combine (seasoning with salt and pepper to taste). Divide the finished freekeh/greens between two plate, top with the cooked fish and drizzle a few spoonfuls of the glaze/kumquats over the whole thing. Tear the remaining basil leaves and garnish.

If you manage your workflow well, this dish is a snap to make. The end product tastes like it took a lot longer to make than it actually does. I am not sure that I would have put these flavors together on my own but, this is one that is going into my rotation and will be a regular in our home.

Eat well my friends...

Warm Squash & Kale Salad with Farro and Pomegranate Dressing

I have always loathed any veggie that is a squash. I suspect that, when the zombie apocalypse happens, the root cause of Patient Zero's symptoms will not be the result of some mutated virus but, an over consumption of squash and pumpkin spice laden foods. Needless to say, I was less than enthusiastic that our latest Blue Apron box included the kit to make this little number...

Here is what you will need on your cutting board (makes 2, 700 calorie ~ 20 Weight Watchers point servings), plan on 45 minutes to prep and cook.

• 1/2 Cup Pearled Farro
• 5 Ounces Parsnip
• 1 Bunch Kale
• 1 Large (or 2 Small) Delicata Squash
• 3 Tablespoons Pomegranate Seeds
• 2 Ounces Ricotta Salata Cheese
• 2 Tablespoons Almonds
• 1 Tablespoon Pomegranate Molasses
• 1 Tablespoon Champagne Vinegar
• 1 Shallot
• Flavor God 'Everything Spicy' seasoning (or Salt/Pepper - if you have read before, you know by now I am a Flavor God fan)
• Olive Oil

1. PREP WORK: Start by preheating the oven to 450 degrees and heat a large pot of salted water to boiling. Trim off and discard the ends of the squash, slicing into 1 inch thick rounds. Use a spoon to remove the pulp/seeds from the center of each round (the end result looks like donuts - which is what makes this a bit more enticing to me). Remove/discard the kale stems, roughly chop the leaves. Peel and large dice the parsnip. Crumble the ricotta salata cheese and roughly chop the almonds. Peel and mince the shallot (the recipe calls for just two tablespoons but, you might wind up with extra - I used it, you pick your path) and combine with the vinegar in a small bowl.

2. ROAST THE VEGETABLES: Place the squash and parsnip in a bowl, drizzle with olive oil, season with the Flavor God, and toss. Arrange in a single, even layer on a sheet pan. Roast in the oven for 25 minutes, or until tender when pierced with a fork.

3. COOK THE FARRO AND ADD THE KALE: Add the farro to the pot of boiling water. Cook, stirring occasionally, for 18 to 20 minutes, or until tender. Drain thoroughly and return to the pot. Stir in the kale, drizzle with olive oil, and season with Flavor God. Toss to thoroughly combine the contents of the pot.

4. TOAST THE ALMONDS: Heat a small, dry pan on medium heat until hot. Add the almonds and toast, stirring frequently for 2 minutes; or until lightly browned and fragrant. Transfer to a bowl and set aside.

5. MAKE THE DRESSING: Add the pomegranate molasses to the shallot/vinegar mixture, season with salt and pepper. Slowly whisk in 2 tablespoons of olive oil until thoroughly combined, set aside once complete.

6. PLATE THE FOOD: To the pot of farro/kale, add the roasted vegetables, toasted almonds, pomegranate seeds and pomegranate dressing. Toss to thoroughly combine and season with Flavor God to taste. Divide between two dishes and garnish with the cheese.


This was a lot of work - in fact, it is a case study in doing all the prep before starting. Was the end result worth it? No, but not for the reason that you would think.  This actually tasted good, with all the flavors, textures, and smells marrying real well (yes, even the squash). This was too much work for an entree salad that didn't have some kind of meat or fish on it. While I liked how it turned out, I don't see myself thinking that I would throw this together for a meal after spending all day in the office. I would happily increase my odds of being Patient Zero if it was cooked for me.

Eat well my friends...

Fish Stew with Fennel, Potatoes, and Olives

If I am honest, the name of this dish alone conjures up images of some stinky, inedible mess that might have been served to the inmates at Shawshank Prison. Stick with me to the end of this post and you will hopefully discover that your family will not shank the cook that puts this on the table.

Here is what you will need on your cutting board (makes 2, 565 calorie ~ 20 Weight Watcher points per serving. Plan on around a half hour for prep/cooking time).

• 2 Cod Fillets (or some other white fish)
• 1 Small Baguette
• 15 Ounce can of Crushed Tomatoes
• 3 Ounces of Fingerling Potatoes
• 1 Bunch of Kale
• 1 Fennel Bulb with Fronds
• 1 Red Onion
• 4 or 5 Cloves of Garlic
• 1 Tangerine
• Half Ounce of Castelvetrano Olives
• 2 Teaspoons of Spice Blend Consisting of: Herbs de Provence (satureja, marjoram, rosemary, thyme, oregano), Dried Orange Peel, Ground Turmeric, Ground Bay Leaf, Cayenne Pepper
• Olive Oil, Salt, and Pepper

1. PREP WORK: Start by preheating the oven to 400 degrees, removing the fish from the refrigerator to bring to room temperature, and slicing the baguette in half lengthwise. Next, cut the potatoes into thin rounds. Peel the garlic and thinly slice the onion and just two of the cloves (you will need to leave the remaining clove whole). Prep the kale for removing the stems and roughly chopping the leaves. Pick off a few of the fennel fronds (thready part at the top of the bulb) and place into a bowl. Remove the core of the fennel bulb and thinly slice the bulb and stems. Cut the tangerine in half and squeeze the juice into a small bowl. Carefully smash the olives with the flat side of your knife and discard the pits, roughly chopping the olive meat.

2. COOK THE POTATOES and AROMATICS: In a saute pan, heat two tablespoons of oil on medium-high heat until hot. Add the potatoes, sliced garlic, onion, fennel (stems & bulb), and the blended spices. Season with salt and pepper (to taste) and cook, stirring occasionally, 6-7 minutes or until softened. 

3. START THE STEW: Add the crushed tomatoes, kale, tangerine juice, olives, and three cups of water. Cook, stirring occasionally, 8-10 minutes or until slightly reduced in volume.

4. COOK THE FISH: Pat the cod fillets dry with paper towel and season both sides with salt and pepper. Use a spoon to create two 'wells' in the stew, placing the seasoned fish into each. Cook 5-7 minutes, of until the fish is cooked through (opaque). Turn off the heat and use two forks to break the fish into bite sized pieces.

5. MAKE THE GARLIC TOAST: While the fish is cooking, place the sliced baguette halves on a sheet pan, cut sides up. Drizzle with olive oil and season with salt and pepper to taste. Toast in the oven 5-7 minutes or until golden brown/warmed through. Remove from the oven and rub the cut sides with the whole garlic clove. I get that rubbing the clove on the bread sounds pretty crazy (if you know me, then maybe it is not so nutty) but, it worked surprisingly well.  

For plating, I cubed the bread and divided between the two bowls, then poured ladles of the stew over the top. Finish by garnishing with the reserved fennel fronds. 

The flavors all marry pretty decently and the dish is damn near lick the bottom of the bowl good. Next time, I might throw in some sauteed shrimp or substitute yellow onions for the red. If you are the kind that wants a bit more heat, adding a pinch of red pepper flakes while you are simmering the stew would likely do that. This goes into the rotation for cold, night winter dishes that can fill the stomach and warm the soul.

Eat well my friends...

Roasted Chicken Breast with Zucchini Noodles and Garlic Asparagus

Last night, I had 20 minutes, zero desire to cook, and stuff (12 ounce chicken breast, 1/3 jar of tomato sauces, two zucchinis, and a bundle of asparagus) that needed to be cooked or tossed. 

This was also my second chance to play with my Spiral Slicer ($15 - $30, depending on where you buy), which was an opportunity to learn from the total failure earlier in the week - where I boiled the zucchini 'noodles' - trust Uncle Tim, this will not work, unless you really wanted a paste-like substance).  In addition to the above, here is what else you will need on your cutting board;

• 4 cloves of garlic
• Flavor God 'Garlic Lovers' seasoning (seriously, just go buy this...like right now).
• Flavor God 'Everything' seasoning
• Pepper
• Smoked Paprika 
• Extra Virgin Olive Oil
• Large and small pan
• Sheet pan with rack

While you preheating your oven to 400 degrees, go ahead and mince the garlic and set aside. Spiral slice the zucchini into noodles, making sure to cut the pile in half after completing each one (makes the end product much more manageable for you to enjoy) and place in a large bowl. Season the noodles with the 'Garlic Lovers' season, tossing to evenly coat. Cut asparagus down to tips that will fit into the small pan.

Add 1 tablespoon oil in a pan on medium heat. Place chicken on a new cutting board (cross contamination is not fun) and pat the breast dry with a paper towel. Season both sides with 'Everything Seasoning', pepper and paprika to taste. Place seasoned meat in skillet and sear each side roughly two minutes. Once seared, transfer the meat to the racked sheet pan and place in the oven and cook to an internal temperature of 160 degrees. Lightly wipe the skillet out.

While the chicken cooks, 1 tablespoon of oil to medium heat. Once heated add the minced garlic and saute until they start to brown. Add the asparagus tips and continue to saute, tossing frequently until the garlic is golden brown and the tips are bright green (heated through), plate the asparagus. In the larger pan, heat 1 tablespoon of oil to medium and then add the zucchini and saute for 1-1/2 to 2 minutes, tossing frequently. Plate the zucchini and turn your heat to low. Add the sauce to your large pan to heat, making sure to stir regularly. Remove the chicken from the oven and allow to rest until the internal temperature rises to 165 degrees. Once rested, slice into medallions and plate on top of the noodles. Add the heated sauce and enjoy.

At just 13 Weight Watchers points, there was zero concern about impacting our Saturday morning weigh-in (yes, we both posted losses this week) by eating a carb-laced, heavy dinner. I am not saying that this replaces pasta but, it was a damn good substitute and is going to be one of my go to meals for times that I don't really feel like cooking. The fact that we split a chicken breast (where we previously would have had one this size on our own) and felt totally full was just plain bonus.

Eat well my friends...

Kalua Style Pork

Want to be the culinary rockstar of your next pitch-in? Here is my simple offering, that has just four ingredients and needs lots of time...

Here is what you need;
* 5 to 6 pound boneless pork but roast
* 1 tablespoon liquid smoke
* 1/4 cup Kaulia liqueur
* Kosher flake salt

About 16 to 18 hours beforehand, combine all the ingredients in the slow cooker. Cover and set to low. Every 4 to 5 hours, rotate and spoon liquid over any exposed meat. Kill the heat about an hour before serving.

I did this for the Big Game party I attended and it was gone in less than 20 minutes. Eat well my friends...

White Pizza with Lemon & Arugla-Brussels Sprout Salad

The tale of this post is a shining example of my new rule, "If one is going to go 'off-program' then one must make it so worthwhile."  This was an impulsive culinary exploration that was brought on by watching too much Food Network, after too long of a day. Bonus points were awarded as we fixed this on together.


Here is what you will need on your cutting board (makes 3, 700 calorie ~ 19 Weight Watcher points per serving and will take you about 45 minutes to make).

• 2 Eggs
• 1 pound of pizza dough (we used a herb version one but, I am going to use a whole wheat version next time to cut down the points).
• 8 ounces of fresh mozzarella cheese
• 2 or 3 cloves of garlic
• 2 ounces of arugula
• 1 lemon
• 1 red onion
• 3 ounces Brussels Sprouts
• 1/2 cup part skim ricotta cheese
• 1/8 teaspoon crushed red pepper flakes (if desired)
• Flavor God Lemon-Garlic seasoning.

The full recipe can be found over at Blue Apron and though you do not have to be a subscriber to access the link and see how to recreate this, I cannot image why in the heck you would not want to be. Here is what we did differently from what they suggested;

• [I will never again cook a pizza with my oven set to 500 degrees and not use my pizza stone. I will never again cook a pizza with my oven set to...] Thankfully, we saved it in the knick of time and got the heat down before it got too toasty.
• It isn't noted, in their instructions, but we pulled the dough out of the fridge and let it 'poof' for about 20 minutes before starting.
• We added some Flavor God Lemon-Garlic seasoning to the salad we made. I would encourage you to add some seasoning of your choice to brighten up the flavors.
• Bacon - next time add bacon. Bacon is meat candy and makes everything better.

This was the perfect meal for a Saturday night and so worth the extra exercise I did the next morning.  Eat well my friends...

Flavor God Roasted Brussel Sprouts

In the #notfauxfood kitchen,  we like roasted brussel sprouts. Tonight, they went to 'love' status and we just added one new component, #flavorgod lemon and garlic.

* Preheat oven to 400 degrees, lightly spray baking sheet with olive oil cooking spray
* Cut stem ends off the approximately 1.5 pounds of sprouts, remove tough outer leaves, cut in half, place in bowl
* Mince three cloves garlic, place in bowl
* Drizzle two tablespoons of olive oil over the sprouts/garlic
* Add generous amount of #flavorgod lemon and garlic seasoning, mix contents of the bowl
* Spread across baking sheet in a single layer. Sprinkle pinch of salt over the top.
* Bake for 15 to 20 minutes, turning occasionally to evenly roast all sides

If you do not have #flavorgod in your kitchen, then you are missing out. It made a huge difference on one of the most simple dishes, just imagine what it can do on something complex.