Sautéed Flounder

Let’s start out with a healthy version of sautéed flounder over brown rice with some sautéed broccoli. I am trying to make things tasty and maybe a little lower in calories just for good measure! So let’s get started with this new one.

As you can see in the picture, here is a 4 oz portion of flounder I sautéed in a non stick pan with a little butter. I seasoned it with some salt and pepper along with some paprika for flavor and color.

saute flounder

It was served over a half a cup of some brown rice that was hanging around in the fridge along with a serving of broccoli that was sautéed with some salt, pepper, garlic and lemon juice.

So I hope you guys stick around to see what else comes about, and I am always open for suggestions for whatever you want me to cook for you with or without a healthy spin on things.

finished flounder

Enjoy~

Baked Hake Loins

We were at Costco and my wife was in the mood for white fish for dinner. Her being from the North East area I though some Hake fillets would be a good choice because they are like Cod.

So a simple preparation was called for, so here we go!

Simply rinsed off the loins, brushed them with melted butter, dusted them with plenty of Old Bay seasoning and then covered them with some Italian bread crumbs.

old bay hake

Popped them in our convection oven set at 350 degrees for about 14 minutes or just until the fish flakes apart when poked with a fork.

Served them with some black rice and sautéed broccoli.

baked hake w/ black rice

A little taste of New England really easy and really good. . . Enjoy ~

Chicken Tikka Masala

Sometimes my wife and I just want something quick, different and in this case spicy! After poking around the spice cabinet I found some seasonings to make tikka masala.

Ingredients:

  • Chicken breasts, 4 – 5 oz cut into 1 inch squares
  • Garam masala, 6 tsp
  • Garlic powder, 2 tsp
  • Cayenne powder, 1 tsp
  • Adobo with black pepper seasoning, 2 tsp
  • Garlic, 5 tsp minced
  • Red onion, 1 medium sliced
  • Ginger, 3 tsp fresh diced
  • Tomatoes, 3 medium chopped
  • Salt, 1/2 tsp
  • Pepper, 1/2 tsp
  • Olive oil, 3 Tbsp
  • Heavy cream, 3/4 cup
  • Flour, 1/4 cup

Steps:

  • Place the chicken in a bowl.
  • Mix together the garam masala, garlic powder, cayenne powder, adobo seasoning with black pepper, 3 tsp of the minced garlic, salt and pepper, and olive oil.
    • Put the marinade over the chicken cubes and set aside.

chicken prep

  • Mix the red onion sliced, 2 tsp garlic and ginger.
    • Add to a large pan over medium high heat and sauté with a little oil until soft.
    • Remove from the pan and set aside.

onions tikka

  • In the same pan add a little oil.
  • Take the marinated chicken and coat with the flour.
  • Add the chicken to the pan and sauté until almost cooked through.
  • Add the onion, garlic and ginger mixture back into the pan.
  • Add the heavy cream and cook on low to reduce for 5 minutes.
  • Stir in the fresh tomatoes.
  • Cook until the tomatoes are warmed through.

tikka tomatosServed over basmati rice and with steamed broccoli completed the meal.

chicken tiki masalaEnjoy!

Turkey Burger and Broccoli Slaw

My in-laws were coming over to help finish up the bathroom remodeling and I wanted to make something for dinner that was different from anything I have ever made for them. (This has become a personal challenge.) So off to the kitchen I went to see what I could do.

So we had some ground turkey meat in the fridge. Lately, my wife has been eating more poultry because she doesn’t want too much beef. So tonight was going to be turkey burgers. Now what to do about a side dish. I found some broccoli stems left over from a chicken and pasta dish I had made earlier in the week. There was also carrots and red onions. Looks like we were making a vegetable slaw.

Ingredients:

  • Burgers
    • 2 lbs ground turkey
    • 2 Tbsp garlic, minced
    • 3 Tbsp Italian seasoning
    • 2 Tbsp salt
    • 1.5 Tbsp fresh cracked pepper
    • Onion buns
    • 4 slices smoked Gouda
    • Lettuce
    • 4 large slices of roasted red peppers (same recipe as my earlier post on March 30, 2013)
  • Slaw
    • 1/2 lb Broccoli stems, thinly sliced
    • 3 medium Carrots, grated
    • 1/2 medium Red onions, finely diced
    • 3/4 cup Mayo
    • 1 tsp Lemon juice

I took the ground turkey and mixed it the garlic, Italian seasoning, salt and pepper. Be careful not to over-mix as this can dry out the turkey.

I then portioned the burgers into 8 oz patties, making sure to form them into disks. I pushed in the center so that when it cooks it would prevent the meat from turning too much into a ball. I wrapped them with plastic wrap and placed them in the fridge.

Now to prep the slaw. In a bowl I mixed together the mayo, lemon juice, salt and pepper. Mix in the broccoli, carrots, and red onions. Cover and place in the fridge.

When it was close to eating time, I pulled out all the ingredients and prepped my workstation.

import pics from phone 050813 037

Ingredients prepped next to the grill. It was night, so it was dark out.

import pics from phone 050813 038

Grilling the turkey burgers and roasted red peppers.

  • Grill the burgers, about 8 minutes per side. Make sure the internal temperature reaches 165F.
  • Place on the roasted red pepper and smoked Gouda.
  • Place the roasted red peppers on the grill to put a slight char on them.
  • Place lettuce on the onions buns and top with the burger, roasted red pepper and smoked Gouda.
import pics from phone 050813 039

Make the burger. No condiments necessary.

Served with the broccoli slaw, this burger was a big hit.

import pics from phone 050813 041 Try something different for the summer!

Chicken, Broccoli and Rigatoni

For a quick meal at night we usually will do Chicken and Broccoli.

  • Boil pasta until al dente.
  • Drain and shock with cold water.
  • Set aside.

camera dump 040613 559 camera dump 040613 568

  • Season a cup of flour with salt and pepper.

camera dump 040613 560

  • Chicken breast
    • Cut into 1 inch pieces
    • Season with:
      • Garlic Powder, about 1 tbsp
      • Salt
      • Pepper

camera dump 040613 561

  • Oil
    • 3/4 cup vegetable oil heated in a heavy bottom pan to approximately to 350F.
  • Set up your station so you can quickly batch fry the chicken.

camera dump 040613 563

  • How to test if the oil is ready?
    • Place 1 piece of floured chicken in the oil, if it sizzles, the oil is hot enough. If not, then let the oil heat up further.

camera dump 040613 562

  • Take the chicken and dredge each piece in the seasoned flour mixture.
  • Place the floured chicken in the hot oil. Make sure not to crowd the pan.
  • Cook until the flour is a light golden brown on each side.

camera dump 040613 564

  • Remove from the pan and place on a paper towel to remove excess oil.
  • Continue until all the chicken has been cooked.

camera dump 040613 565

  • Broccoli
    • Cut up broccoli into 1 inch pieces.
    • Saute the broccoli in large pan with 1 tbsp of olive oil, until softened.
  • Deglaze pan with 1 cup 1/2-and-1/2.

camera dump 040613 567

  • Add and mix in the chicken and bring sauce to a boil. The flour on the chicken will help thicken the sauce.
  • Add 4-6 ounces of parmigiano reggiano cheese, stir into the mixture.

camera dump 040613 569

  • Add pasta.
  • Cook for an extra 2 minutes to heat the pasta.

camera dump 040613 571

  • Sprinkle with a little more cheese.
  • Dinner is ready.

2013-04-05_20-18-42_822