Writer Jennifer Welper is the Wellness Govt Chef at Mayo Clinic in Rochester.
ROCHESTER, Minn. — Wholesome meals would not must be tasteless or bland, and a brand new e book is stuffed with recipes to show it.
It is referred to as “Cook dinner Good, Eat Properly.”
Writer Jennifer Welper is the Wellness Govt Chef at Mayo Clinic in Rochester and he or she joined KARE 11 Saturday to prepare dinner and share scrumptious recipes.
Grilled vegetable kebabs
Wooden skewers, zucchini, purple bell pepper, yellow bell pepper, cherry tomatoes, cremini mushrooms, purple onion, garlic, recent rosemary, recent thyme
1 medium zucchini, sliced into circles ½ purple bell pepper, lower into chunks ½ yellow bell pepper, lower into chunks 1 pint cherry tomatoes 10 cremini mushrooms, halved or quartered 1 purple onion, lower into chunks 4 cloves garlic, minced 1 tablespoon minced recent rosemary 1 tablespoon minced recent thyme 2 tablespoons olive oil ½ teaspoon kosher salt ¼ teaspoon floor pepper
Soak 6 wooden skewers in water for at the very least half-hour whilst you wash and put together the greens. Preheat a grill to medium-high warmth, or use a grill pan that may accommodate the total size of the skewers. Place all greens in a big bowl. Add the garlic, recent herbs, olive oil, salt and pepper. Toss till evenly coated. Skewer the greens and place on the grill (or grill pan). Flip each 2 minutes till absolutely cooked, totaling about 5-8 minutes. You can too partially prepare dinner the skewers on the grill, giving them nice grill marks and taste, and end them later in a high-temperature oven. Serve along with your favourite lean protein or whole-grain entree.
Blackened fish tacos
Mahi-mahi, flour tortillas, avocado, feta cheese, recent pineapple, purple bell pepper, jalapeno, recent cilantro, purple onion
Paprika, thyme, onion powder, garlic powder, sugar, salt, pepper, cayenne pepper, oregano, cumin, honey, cooking spray
If mahi-mahi isn’t out there, you may make these tacos with another whitefish, similar to cod or halibut, and even shrimp.
4 (3-ounce) mahi-mahi fillets, or larger fillets lower into 3-ounce servings 1 tablespoon blackening spice (see under) 4 flour tortillas, warmed 1 cup roasted purple pepper pineapple salsa (see under) ½ avocado, chopped ¼ cup feta crumbled cheese
BLACKENING SPICE | 16 SERVINGS 2 teaspoons paprika 1 teaspoon floor 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 floor cumin
ROASTED RED PEPPER PINEAPPLE SALSA | 6 SERVINGS 1 cup cored and cubed recent pineapple ½ cup roasted and chopped purple bell pepper 1 jalapeno, seeded and diced ¼ cup chopped recent cilantro ¼ cup chopped purple onion ¼ teaspoon salt 2 teaspoons honey
BLACKENING SPICE Combine dry substances collectively in small bowl. Retailer remaining spice in an air-tight container.
ROASTED RED PEPPER PINEAPPLE SALSA Mix all substances in a medium bowl. Cowl and refrigerate till able to serve.
TACOS Preheat the grill. Rub mahi-mahi with blackening spices for at the very least 4-5 minutes. Evenly coat with cooking spray on either side of fish fillets.
Grill fish for 3-4 minutes a facet, relying on dimension of fillet, till you attain an inner temperature of 140 F.
To assemble tacos, place a heat tortilla on a plate. High with 1 ½ ounces fish, ¼ cup roasted purple pepper pineapple salsa, ¼ of the chopped avocado, and 1 tablespoon feta cheese.
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