Healthy Dad

Baked Haddock with Panko, Sautéed Broccoli Rape

Here's a heart-healthy meal for Dad (and Mom, too!) ... oven-baked haddock with crispy Panko topping. It's a favorite in our house, easy to prepare and loaded with savory goodness.

Baked Haddock
Ingredients 
3 tbsp. butter

2 tbsp. dry white wine (like Pinto Grigio)

Salt and pepper to taste

Good quality medium to hot paprika

½ cup Panko breadcrumbs

2 haddock filets (about 1/2 lb. for each person)

Process
1. Wash haddock filets in cold water, drain and dry with paper towel; set aside.
2. Using one tbsp of the butter, coat the bottom and sides of a 9" x 12" x 2" oven-proof casserole.
3. Place filets in prepared casserole, dust with salt, papper and paprika to taste.
4. Using remaining butter, cut into small pieces and dot atop filets.
5. Sprinkle filets with Panko breadcrumbs.
6. Add wine around filets on bottom of casserole (do not put wine on top of filets).
7. Bake at 350 degrees for 25 minutes, then place under broiler (set to "Low") for 3-4 minutes until crust is browned and crispy.

Allow to stand 5 minutes before serving. Serve with broccoli rape (recipe below), rice, warm noodles or boiled potatoes.

Sautéed Broccoli Rape

Ingredients

2 lbs. fresh broccoli rape

3 cloves garlic, chopped coarsely

2 tbsp. extra virgin olive oil

Salt and freshly ground pepper to taste

Squeeze of fresh lemon

Process

1. Trim 2" off stems of broccoli rape. Wash thoroughly. 

2. In two batches, blanch for 2-3 minutes per batch, then immerse in a cold water bath for 2-3 minutes to stop cooking and retain color. Drain well in colander.

3. In heated non-stick frying pan, lightly sauté garlic in 2 tbsp. extra-virgin olive oil for about two minutes, or until translucent (do not brown).

4. Add blanched broccoli rape, season with salt and pepper, and cook for 2-4 minutes. 

5. Splash a generous squeeze of fresh lemon juice, mix to combine, and serve.

Lemon Chive Couscous, Courtesy of Bon Appétit Magazine

This is a delightful side or main dish for vegetarians and meat-eaters alike.  Featured in the May issue of Bon Appétit Magazine http://www.bonappetit.com/, we've made this recipe twice, and it's a keeper. Healthy (low in fat, high in fiber) and brimming with fresh springtime flavors, it is easy to prepare and takes only a 1/2 hour from start to finish.

We love that it uses turmeric (in clinical trials for curtailing the effects of arthritis, Alzheimer's, cancer and other disorders), fresh herbs and includes nuts for protein. Use it as a salad to accompany chops or fish, or as a lunch entrée, alone, or with with soup or sandwich. A perfect salad for a summer picnic, because it needs no refrigeration.

Ingredients
2 tbsp. extra-virgin olive oil
1/2 tsp turmeric
1 c. minced onion
3 garlic cloves, minced
1-1/2 cups vegetable stock
1-1/4 cups whole wheat or plain couscous

(Tip - buy the big container to use for multiple recipes)
http://www.hormelfoods.com/brands/worldFood/marrakeshExpress.aspx
2 c. frozen petit peas, thawed
1/2 c. minced chopped chives
Zest and juice of one lemon
Kosher salt and freshly ground pepper
1/3 c. sliced almonds, toasted (for garnish)





Process
Heat oil in a large heavy saucepan over medium-high heat. Add turmeric, onion, and garlic; sauté, stirring often, until onion is tender and golden, about five minutes. Stir in stock; bring to a boil. Add couscous and bring to a boil. Add couscous and stir to blend. Remove saucepan from heat; cover and let stand 10 minutes. Stir in peas, chives, and lemon zest and juice. Season to taste with salt and pepper.

Transfer couscous to a serving bowl, garnish with almonds and lemon wedge, and serve.

Calories per serving, 197. Fat 6 g. Fiber 6 g,

Shrimp Scampi

Easy, fast, deep garlic and butter flavor ... this one is a real winner, especially for shrimp lovers.  The secret is to use shrimp that are already cooked. This keeps them tender, and there are no worries if one of your guests has allergies to raw seafood. This recipe generously serves 2.

Ingredients
Kosher salt, or Fleur de Sel, to taste
Freshly ground pepper, to taste
1 lb. shrimp
4 cloves garlic, chopped
3 tbsp. butter
1 tbsp. olive oil
Basmati rice
Lemon wedges

Process 
1. Prepare rice. (The shrimp takes about seven minutes from start to finish, so time your rice to be ready at or just before shrimp is ready to serve.)
2. Cut lemon wedges.
3. Dry shrimp thoroughly, spread out on plate. Generously sprinkle with salt and pepper.
4. Chop garlic cloves.
4. Heat olive oil and butter in large non-stick sauté pan until bubbly and very hot.
5. When butter is bubbling, add garlic and shrimp to pan.
6. When shrimp is brown on one side, turn, cook until browned and crispy.
7. Serve with rice and lemon wedges.

Strawberry Cinnamon Morning Muffins

Adapted from our melt-in-your-mouth blueberry muffin recipe, these strawberry cinnamon morning muffins are the ultimate comfort food, and a fantastic way to start a Spring morning when there is still a chill in the air.

The extra-added flavor comes from sanding sugar and cinnamon. We love the new Williams-Sonoma line. http://www.williams-sonoma.com/shop/food/spice-collection/

Ingredients
1 stick butter, melted
3/4 cup sugar
2 cups fresh strawberries, washed, hulled and sliced
1 cup sour cream
1-1/2 tsp. best-quality vanilla extract (http://www.kingarthurflour.com/shop/items/madagascar-bourbon-vanilla-extract-2-oz?utm_source=frooglecom&utm_medium=cse&utm_campaign=shopping)
2 cups Hecker's unbleached flour  (http://www.heckersceresota.com/recipes.html)
1/2 tsp. Clabber Girl Double Acting baking powder (http://www.clabbergirl.com/consumer/products/clabber_girl/)
1/2 tsp.baking soda
1/4 tsp. freshly ground nutmeg
Pinch Kosher salt
Sanding sugar and cinnamon for topping (see above)

Mix wet ingredients
1. Cream butter and sugar with hand mixer
2. Beat in eggs, one at a time
3. Beat in vanilla and sour cream

Mix dry ingredients
1. Sift flour
2. Stir in ground nutmeg, baking powder, baking soda and a pinch of salt

Combine
1. Stir wet ingredients into dry ingredients
2. Fold in strawberries

Spoon into 12 muffin cups lined with paper, sprinkle tops with cinnamon and sanding sugar (about 1/2 tsp. of each for 12 muffins).

Bake at 350 degrees for 30 minutes or until golden brown and toothpick inserted into center of muffin comes out clean.

Serve plain, or with whipped butter.

Indian Delights

Our menu tonight included Lamb Rogan Josh (lamb sautéed in brown curry sauce with onions and garlic), madras lentils (lentils cooked in a spicy tomato sauce), Basmati rice, and curry-scented roasted cauliflower. It was a savory mix of spice, sweet, savory and salt. Recipes and pix to come.

Chicken Breasts with Mushrooms and Gravy

Last night I wanted to do something quick and filled with French flavor, so I chose thinly sliced chicken breasts at the grocer, and a package of mushrooms (already sliced). Start to finish, under an hour, even counting the rice and sautéed broccoli sides. It was hot and bubbly, a perfect Sunday night meal for two.

Ingredients

1 lb. thinly sliced chicken breasts (can substitute a scallopine of veal)
1 lb. sliced mushrooms
2 tbsp. extra virgin olive oil
3 tbsp. butter
1/2 cup chicken broth
2-3 tbsp.flour
1/4 cup dry white wine
Salt and pepper to taste

Process

Prepare mushrooms: Sauté in non-stick pan with 1 tbsp. of the butter. Set aside.

Dredge the chicken in flour that has been seasoned with salt and pepper.
Add 1 tbsp. of the butter and all of the olive oil to a deep saute pan.

Brown the chicken on both sides. Set aside on warm plate.

To the pan drippings, add chicken broth and white wine to deglaze. Scrape brown bits and stir. Add 1 tbsp. flour and cook about 1 minute.  Add chicken and mushrooms back into pan, being sure to add in juices from chicken, if any, and the liquid from the mushrooms.

Lower heat and let simmer until chicken is cooked and gravy is thickened, about three minutes.

Serve with fresh broccoli, sauteed with butter and garlic and fluffy white or brown rice.

 Add a nice Frascati, Pinot Grigio or Chardonnay ... a French meal, uncomplicated, filled with flavor, and ready in less than an hour. Enjoy!!

Bacon Garlic Home Fries

I never tire of finding new ways to cook potatoes. Tonight, I used crispy bacon strips that I had oven-baked earlier in the day (20 mins on baking sheet @ 400 degrees), minced garlic and sliced sweet onions to make a savory pan of home fries. They became a spicy accompaniment to hot and crispy oven-roasted chicken.

Ingredients

4 large Yukon Gold or Russet potatoes
1 large sweet onion
6 strips bacon, cooked
2 cloves garlic, minced
2 tbsp. butter
2 tbsp. olive oil
Salt and freshly ground 5-pepper to taste


Process

Boil 4-6 cups water.
Scrub potatoes clean and cut into 3" squares pieces.
 Boil for 10 minutes in boiling salted water, until fork tender.
Remove from pot, immediately immersing in cold water.
Slice into 1/4" slices.  Set aside.

In non-stick deep frying pan, sauté onion and bacon until onion is translucent and wilted but not brown.
Add garlic and sauté a few minutes more.
Remove from pan and set aside.

Add butter and oil to pan, with potatoes, salt and pepper.  Sauté until potatoes are beginning to brown.
Add onion/bacon/garlic mix and sauté all together until browned and potatoes are crispy on the edges.

Yummy with dinner ... and leftovers are perfect for tomorrow's breakfast with eggs and toast!

Optional: Stir in 1/4 cup freshly chopped parsley just before serving.