Healthy cooking from new book, ‘Cook Smart, Eat Well’


Writer Jennifer Welper is the Wellness Executive Chef at Mayo Clinic in Rochester.

ROCHESTER, Minn. — Healthy food stuff isn’t going to have to be tasteless or bland, and a new guide is total of recipes to demonstrate it.

It truly is termed “Cook Good, Try to eat Very well.”

Writer Jennifer Welper is the Wellness Govt Chef at Mayo Clinic in Rochester and she joined KARE 11 Saturday to prepare dinner and share tasty recipes.


Grilled vegetable kebabs

Wood skewers, zucchini, crimson bell pepper, yellow bell pepper, cherry tomatoes, cremini mushrooms, pink onion, garlic, clean rosemary, contemporary thyme

1 medium zucchini, sliced into circles ½ crimson bell pepper, minimize into chunks ½ yellow bell pepper, reduce into chunks 1 pint cherry tomatoes 10 cremini mushrooms, halved or quartered 1 red onion, cut into chunks 4 cloves garlic, minced 1 tablespoon minced clean rosemary 1 tablespoon minced fresh new thyme 2 tablespoons olive oil ½ teaspoon kosher salt ¼ teaspoon ground pepper

Soak 6 wooden skewers in water for at least 30 minutes when you wash and get ready the greens. Preheat a grill to medium-higher heat, or use a grill pan that can accommodate the full duration of the skewers. Place all vegetables in a massive bowl. Increase the garlic, fresh herbs, olive oil, salt and pepper. Toss right until evenly coated. Skewer the greens and put on the grill (or grill pan). Transform each and every 2 minutes until finally absolutely cooked, totaling about 5-8 minutes. You can also partially cook the skewers on the grill, offering them terrific grill marks and flavor, and finish them later in a large-temperature oven. Provide with your preferred lean protein or total-grain entree. 


Blackened fish tacos 

Mahi-mahi, flour tortillas, avocado, feta cheese, fresh new pineapple, crimson bell pepper, jalapeno, fresh new cilantro, red onion 

Paprika, thyme, onion powder, garlic powder, sugar, salt, pepper, cayenne pepper, oregano, cumin, honey, cooking spray 

If mahi-mahi is not readily available, you can make these tacos with any other whitefish, this sort of as cod or halibut, or even shrimp. 

4 (3-ounce) mahi-mahi fillets, or more substantial fillets slash into 3-ounce servings 1 tablespoon blackening spice (see under) 4 flour tortillas, warmed 1 cup roasted pink pepper pineapple salsa (see under) ½ avocado, chopped ¼ cup feta crumbled cheese 

BLACKENING SPICE | 16 SERVINGS 2 teaspoons paprika 1 teaspoon ground dried thyme 2 teaspoons onion powder 2 teaspoons garlic powder 1 tablespoon sugar 2 teaspoons salt 1 teaspoon floor black pepper ½ teaspoon cayenne pepper 1 teaspoon dried oregano ½ teaspoon ground cumin 

ROASTED Crimson PEPPER PINEAPPLE SALSA | 6 SERVINGS 1 cup cored and cubed fresh pineapple ½ cup roasted and chopped pink bell pepper 1 jalapeno, seeded and diced ¼ cup chopped fresh new cilantro ¼ cup chopped crimson onion ¼ teaspoon salt 2 teaspoons honey

BLACKENING SPICE Combine dry components together in compact bowl. Retail outlet remaining spice in an air-restricted container. 

ROASTED Purple PEPPER PINEAPPLE SALSA Mix all substances in a medium bowl. Cover and refrigerate until completely ready to serve. 

TACOS Preheat the grill. Rub mahi-mahi with blackening spices for at the very least 4-5 minutes. Frivolously coat with cooking spray on every single side of fish fillets. 

Grill fish for 3-4 minutes a side, dependent on size of fillet, until eventually you achieve an internal temperature of 140 F. 

To assemble tacos, place a heat tortilla on a plate. Leading with 1 ½ ounces fish, ¼ cup roasted red pepper pineapple salsa, ¼ of the chopped avocado, and 1 tablespoon feta cheese.

Enjoy the most recent protection from KARE11 Saturday in our YouTube playlist:

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