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...