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In the Kitchen with Molly Kimball

Molly Open StillWe’ve got a new nutrition segment on News with a Twist called “In the Kitchen with Molly” brought to you by Rouses Supermarkets!

They’re fun, fast-paced segments, taped in Molly’s kitchen; many will be with local chefs sharing nutritious tips & recipes.

Look for it Wednesdays at 6pm on News with a Twist!

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News with a Twist
08/07/13

Coriander Crusted Salmon with Shrimp & Heirloom Tomato Ceviche Grilled Avocado, Lime Crème Fraiche

By Chef Kim Kringlie of The Dakota

Shrimp & Heirloom Tomato Ceviche

8 ea.                       16-20 Count Shrimp (Blanched)

1 tbsp.                    Fresh Lime Juice

½                             Jalapeno Pepper (Thinly Sliced)

2 tbsp.                    Fresh Cilantro

½                             Roasted Red Pepper (Peeled and Julianne)

½ each.                 Vidalia Onion (Peeled and Julianne)

1 each                    Heirloom Tomato (Cut into Wedges)

1 tbsp.                    Heirloom Tomato Juice

1 tsp.                      Salt

1 tsp.                      Pepper

In a bowl, add boiled shrimp, lime, jalapeno pepper, cilantro, red pepper, onion, tomato, and tomato juice. Allow to marinade for 30 minutes. Serve with salmon.

Coriander Crusted Salmon

4 ea.                       6oz. Fillets of Salmon

2 tbsp.    Coriander Seeds (Roasted & Crushed)

2 tbsp.                    Olive Oil

2 tsp.                      Kosher Salt

2 tsp.                      Pepper

Season salmon fillets with salt, pepper, and coriander. In a skillet, heat olive oil to almost smoking and sear both sides until light brown and medium rare. Serve with shrimp and heirloom tomato, grilled avocado, and lime crème fraîche.

Grilled Avocado

1 each                    Whole Ripe Avocado

1 tbsp.                    Extra Virgin Olive Oil

1 tsp.                      Kosher Salt

1 tsp.                      Black Pepper

Cut avocado in half, remove pit, and remove from skin. Drizzle with olive oil and season with salt and pepper. Place over high heat grill for about 1 minute. Slice and served with Salmon.

Lime Crème Fraiche

2 tbsp.                    Lime Juice

¼ cup                      Greek Yogurt

1 pinch                   White Pepper

In a small bowl, mix lime, yogurt, and white pepper.  Mix thoroughly.

Baked Herb-Parmesean Mirliton Frites

1 each                    Mirliton

1 each                    Whole Egg

1 cup                      Low Fat Milk

1 cup                      Whole Wheat Flour

½ cup                     Parmesean Cheese (Finely Grated)

½ cup                    Italian Breadcrumbs

½ cup                     Panko

1 tbsp.                    Chopped Parsley

Preheat oven to 400 degrees. In a bowl, mix thoroughly egg and milk. In a separate bowl, mix parmesean cheese, breadcrumbs, panko, and chopped parsley. Peel mirliton and cut into 1/8” strips. Dust in mirliton in flour, then dredge in egg wash, and then into breadcrumb & parmesean mix. Lay breaded mirliton on a sheet pan and bake for 20 minutes. Serve with Aioli.

Pimentón de la Vera Aioli

4 Toes                    Roasted Garlic

1 Tsp.                      Extra Virgin Olive Oil

1 Tsp.                      Pimentón de la Vera (Smoked Paprika)

2 Tbsp.                   Reduced Fat Mayonnaise

Puree roasted garlic. In a small bowl, add garlic, olive oil, smoked paprika, mix together. Add low fat mayonnaise and mix thoroughly. Serve with mirliton frites.

Nutrition facts per serving:

400 calories, 18 grams fat, 2 grams saturated fat, 18 grams carbohydrate, 6 grams fiber, 7 grams sugar, 45 grams protein.

News with a Twist
07/31/13

Bronzed Puppy Drum with Lump Crab Confit and Louisiana Succotash with Mustard Vinaigrette

By James Zelaya, Culinary Director of Café Reconcile

Makes 8 servings

Ingredients for Succotash:

Bi-colored sweet corn   2 ears

Purple Hull peas   1Lb

Cherry Tomatoes   ½ pint

Jalapeño peppers   3 medium

Green Bell Peppers   1 medium

Vidalia Onions   1 medium

Chicken Andouille Sausage 0.25 lb

Other Ingredients for dish:

Mustard greens   2 bunches

Shiitake mushrooms   2 pints

Sango radish sprouts   .5 oz

Puppy Drum    eight 6-oz fillets

Ingredients for Seasoning of Fish:

Kosher salt   dash

Dry dill weed   2 tsp

Paprika   3 tsp

Granulated garlic   1 tsp

Ingredients for Mustard Vinaigrette:

Creole mustard   3 TBS

Dijon mustard    2TBS

Cayenne pepper   a pinch of

Kosher salt    dash

Honey    2 TBS

Red wine vinegar    1/4 cup

Roasted garlic oil    ¾ cup

Roasted garlic    1 TBS

 

How to prep ingredients:

Peel & wash the corn & cut kernels off from cob. (Set aside) Pick fresh purple hull peas & wash. Place a pot of water on stove to boil, when it comes to a boil, add the peas. Turn down to a simmer till peas are tender. Place peas on a sheet pan; allow cooling in the freezer. (Remove and set aside) Wash & slice cherry tomatoes in half. (set aside) Wash & cut jalapeños to a fine dice. (set aside) Wash & cut green bell peppers into quarter inch dice. (set aside). Peel & chop Vidalia onions into quarter inch dice.  Place a skillet on the stove and chicken andouille sausage for 6 minutes at medium heat.  Add onions, and cook for another 6 minutes. Remove to a clean sheet pan to chill in the cooler. Wash mustard greens & slice into thin quarter inch strips. Slices shiitake mushrooms into julienne strips. Reserve sango radish sprouts for garnish.

 

To make mustard vinaigrette:

Mix Creole mustard, Dijon mustard, cayenne pepper, honey, red wine vinegar, roasted garlic, the white portion of one bunch of green onions into a food processor. Blend for three minutes. Add roasted garlic oil by stream line slowly into the food processor until emulsified. Season with kosher salt.

 

How to make & season the fish:     

Combine the kosher salt, dill weed, paprika & granulated garlic. Blend together till combined.  Spread oil evenly on both sides of fish, add seasoning to fish and rub into both sides of the fish.

After the prep work is completed, it is now time to assemble the dish as follows:

In a mixing bowl, place corn purple hull peas, cherry tomatoes, jalapeño, green bell pepper, Vidalia onions, and chicken andouille sausage. Add mustard vinaigrette to achieve a nice coating. Mix together and season with Kosher Salt.

In a hot cast iron skillet, cook fish (presentation side down). Do not flip until you notice an opaque color from the fish being cooked (about 6 minutes)

The mistake usually made when cooking fish is that it is flipped too soon. When ready to be flipped, cook on the other side for 3 minutes.

Cook greens in skillet with butter and salt until wilted. Cook mushrooms in separate skillet with butter, salt and fresh cracked pepper.

 

Plating:

Place one tablespoon of mustard vinaigrette on plate. Place the purple hull succotash towards the center of the plate. Place a serving of greens opposite of the succotash. Place the fish in the center of the plate. Add the mushrooms down the center of the fish topped with sango radish sprouts.

Nutrition Facts per Serving:

490 calories, 18 grams fat, 3.5 grams saturated fat, 535 mg sodium, 41 grams carbohydrate, 7 grams fiber, 4 grams sugar, 43 grams protein.

 

News with a Twist
07/24/13

Herb Poached Salmon with Asparagus and Caper Cream Sauce

By Chris Hayes, Executive Chef of Café Reconcile

Makes 1 serving

 

Herb Poached Salmon:

1 6-8oz salmon filet

3 fresh basil leaves

6 stems of fresh thyme

Lemon juice 1/2 lemon

Dash of salt

1 teaspoon black pepper

3 cups water

Grilled Asparagus:

8 trimmed asparagus spears

1 tablespoon grape seed oil

Dash of salt (optional) and pepper

Caper cream Sauce (makes larger quantity; only 1-2 tablespoons is used to drizzle over fish; the rest can be refrigerated for later use):

2 tablespoons capers

4 oz heavy cream

2 tablespoons Dijon mustard

In a large sauté pan add your fresh herbs, lemon juice and 3 cups of water and bring to a boil, then add your salmon and reduce your heat to a slow simmer, letting you salmon cook for about 4 minutes before turning it over and letting it cook for another 4 minutes.

After about 8-10 minutes depending on how done you like your fish take it out of the simmering water and plate up with the asparagus and cream sauce..

Nutrition Facts per Serving:

475 calories, 18 grams fat, 4 grams saturated fat, 485 mg sodium, 7 grams carbohydrate, 1 gram fiber, 0 sugar, 43 grams protein.

News with a Twist
07/17/13

Adding vegetables to your meals can be easy

We know we should eat plenty of vegetables, but it can be hard to get the recommended 4 to 5 servings daily – there’s only so much broccoli, carrots, or spinach that we can fit in!

So to make it a little easier, we’ve got 3 super-easy ways to squeeze more veggies into your diet, practically effortlessly!

 

Crispy Kale Chips.

Even if you think you don’t like kale, you’ve got to try these kale chips.  Just tear off the end and spread into a baking sheet, spray with a bit of olive oil (you can get these oil spritzers at most kitchen stores, and just add your own olive oil), and sprinkle with a little sea salt. Bake for 5-8 minutes, and I like to top mine with nutritional yeast (it’s a vegan product with a flavor really similar to parmesan but really low in calories, and it’s one of the top vegan sources of vitamin B12) or you can always use a grated cheese like Parmesan or Reggiano.  Bake another 5 to 10 minutes, until the kale is crispy and the edges are starting to brown.

They’re so easy to make, you really can’t mess this up!  And not only is kale packed with nutrients, these kale chips are also low in calories, with less than 50 calories per cup!

 

Turnip Fries

Same thing here, if you’ve always turned your nose up at turnips, try ‘em sliced and baked like oven-baked French fries.  Because ounce-for-ounce, turnips have 60% fewer carbs and calories than potatoes, but the texture is similar, so they’re a great potato swap!

And I’ve been seeing more and more restaurants serving truffle-parmesan French fries – which are delicious, but of course not so nutritious, so we’ve got an easy recipe for good-for-you Truffle-Parmesan Fries that’s low in carbs and calories, but still insanely rich with flavor.  (By the way, truffle oil can be pretty pricey, so I just use one that’s mostly olive oil, but has the flavor of truffle oil – it may not be exactly the same, but it’s much more affordable).

And we’ve got another variation, one that uses rosemary & garlic on the fries, but really, you can add any seasonings you like, you can’t go wrong!

 

Portobello Pizzas

If you like mushrooms, you’ll love these little pizzas.  The Portobello mushroom cap gives us a triple benefit, since they serve as a pizza ‘crust’ with just about 35 calories and five grams of carbs – about one-tenth of what you get in a regular personal-size pizza crust!  And they offer built-in portion control, plus they’re easy to assemble for a meal in a pinch, whether you’re dining solo, or feeding a family.

You can keep it traditional (but lighter) with red sauce, part-skim mozzarella, and turkey pepperoni, or mix things up like this version with shrimp, goat cheese, wilted spinach, and roasted red peppers.

The combinations are endless, and the beauty of these little single-serving pizzas is that everyone can add their own favorite toppings!

 

So give these veggie-packed recipes a try, we’ll have all of these recipes online. And let us know what you think, we’d love to hear how you like it!

News with a Twist
07/10/13

Healthy Snacks: good snack food doesn’t have to be unhealthy

Smart snacking is key to maintaining energy and fending off hunger, making it easier than ever to stick with a healthy diet.

And while something like Greek yogurt with fresh berries might be a perfect snack, I have many clients who are looking for things they can keep in their desk, car, or a tote, and not have to worry about keeping them cool.

So we’ve got tons of good-for-you snack ideas for you, and whether you’re craving salty, sweet, or both, we’ve got you covered!

For snacks with maximum staying power, you’ll want to look for foods that are good sources of protein, fiber, healthy fats, or ideally, all three.

 

If you’re craving salty:

Beanitos Black Bean and White Bean Chips

Snappea Crisps

Glenny’s Soy Crisps

Laughing Cow Light cheese spread onto Triscuits or La Tortilla Factory’s High Fiber/Low Carb Tortilla

 

If you’re craving sweet:

Think Thin Protein Bars

Kashi Go Lean cereal – Original or Go Lean Crisp

Peanut butter or almond butter spread onto apple slices or La Tortilla Factory’s High Fiber/Low Carb Tortilla, with an optional drizzle of honey or a sprinkling of a natural low-calorie sweetener

 

If you’re craving sweet & salty:

Nature Valley Protein bars

100-calorie pack of nuts + freeze-dried fruit crisps

Apple slices spread with Laughing Cow Light cheese (in flavors like Chive & Onion)

So whether you’re at your desk all day, or on the go, stash a few of these snacks in your desk, tote, or car so you can have a nutritious snack anytime, anywhere!

News with a Twist
06/12/13

Apolline’s Grilled Swordfish with Roasted Red Pepper Coulis

Grilled Swordfish:

6-7oz   Fresh Swordfish

1 tsp    Olive Oil

Pinch   Salt

Pinch   Black Pepper

  • Rub olive oil on the swordfish steak and then season with salt and pepper.
  • Place fish on grill and cook for 90 seconds, turn fish 45 degrees and cook for another 90 seconds.
  • Flip the fish over and repeat step 2 on the other side.  Pull off grill and let rest for 3 minutes.

Roasted Red Pepper Coulis:

1 lb         Red Bell Peppers

¼ Cup   Rice Wine Vinegar

1 tsp     Honey

Pinch    Salt

Pinch    Black Pepper

  • Roast the peppers over an open flame or in a broiler until the skin begins to turn black.  Put the peppers in a bowl and cover with plastic wrap.
  • When cooled, peel outer skin off the pepper and pull all the seeds out. Put peppers into blender.
  • Add remaining ingredients and blend until smooth.  Cool mixture, and it is then ready to serve.

Garbanzo Bean Succotash:

1 Cup     Garbanzo Beans

½ Cup     Fresh Corn Kernals

¼ Cup     Zuccini

¼ Cup     Onion (diced)

¼ Cup     Tomatoes (diced)

1 tsp       Garlic (chopped)

1 tbsp     Olive Oil

Pinch      Salt

Pinch      Pepper

  • Heat a skillet over medium heat then add oil and onions, allowing them to caramelize evenly.
  • Add all other ingredients except for the tomatoes and herbs, and sautee for about 1 minute.
  • Pull the pan off the heat and add the tomatoes and herbs.  Season to taste with salt and pepper.

Nutrition Facts (6 ounces swordfish with ¼ recipe succotash and drizzle of coulis):

360 calories, 9 grams fat, 2 grams saturated fat, 21 grams carbohydrate, 5 grams fiber, 48 grams protein.

News with a Twist
05/29/13

Greek-Style Pork Tenderloin with Braised Kale and Savory Sweet Potatoes

By Sodexo Executive Chef Marc Gilberti of Ochsner Health System’s Cafe Zucchini

Makes 4 servings

Pork tenderloin

3 tsp white wine

2 tsp olive oil

1 tsp lemon rind, grated

½ tbsp lemon juice, fresh

1 tsp chopped garlic

1 tsp oregano

1 tsp Kosher salt

1 tsp black pepper

1 lb trimmed pork tenderloin

Preheat oven to 375 degrees.  Combine all ingredients except for pork in a small mixing bowl, using a whisk.  Pour over pork tenderloin and refrigerate 1 hour to marinate.  Bake for 25-30 minutes or until fully cooked.

Per serving (serves 4): 185 calories, 3 grams saturated fat, 0 carbs, 0 fiber, 0 sugar, 30 grams protein

Braised Kale

1 tbsp olive oil

1 tsp chopped garlic

1 tbsp chopped onion

1 1/2 lbs cleaned and washed kale (cut into one-inch pieces)

1 tsp Kosher salt

1 tsp black pepper

1/4 cup water

In a medium skillet, heat olive oil, add garlic and onions, and sauté until translucent.  Add kale, salt, pepper and water and cook on medium heat for 3 to 4 minutes.

Per serving (serves 4): 40 calories, 0 saturated fat, 2 grams carbs, 0.5 grams fiber, 0 sugar, 1 gram protein

Savory Sweet Potatoes

1 tbsp olive oil

2 sweet potatoes (peeled and dice into one-inch pieces; blanched for one minute in boiling water)

1 diced medium onion

1 diced red bell pepper

1 diced green bell pepper

2 tsp dry basil

2 tsp dry oregano

2 tsp Kosher salt

2 tsp black pepper

In a medium sized skillet heat olive oil and add blanched sweet potatoes.  Sauté sweet potatoes for two minutes and then add onion, bell peppers, basil, oregano, salt and pepper, and sauté for another 3-4 minutes or until Sweet potatoes are fully cooked and onions and peppers are caramelized.

Per serving (serves 4): 75 calories, 0 saturated fat, 9 grams carbs, 2.5 grams fiber, 5 grams sugar, 2 grams protein

Nutrition facts for total plate, served with sweet potatoes topped with braised kale, then sliced pork tenderloin: 300 calories, 4 grams saturated fat, 11 grams carbs, 3 grams fiber, 5 grams sugar, 33 grams protein

News with a Twist
05/08/13

The Fit Gourmet’s Spicy Louisiana Shrimp Pasta

By Chef Dione Duhon of The Fit Gourmet of New Orleans

www.fitgourmetnola.com

 

Makes 1 serving

 

1 onion, diced

1 Creole tomato, diced

6-8 Louisiana Shrimp (approximately 4 ounces)

1 zucchini, diced or cut into rounds

The Fit Gourmet’s Low Sodium Seasoning (note: Paul Prudhomme’s No Salt/No Sugar Seasoning Blends can also be used)

2 sprigs fresh oregano, finely chopped

4 garlic pods, roasted

1 bay leaf

1 cup shrimp stock

1 cup cooked whole wheat pasta

 

 

In a large pan over medium-high heat, sauté onion until opaque. Add tomato and sauté until tomato becomes soft (about 2 minutes).  Add shrimp, stirring until thoroughly cooked (about one minute), then sear and cook zucchini until softened.  Add low-sodium seasoning, oregano and bay leaf, then shrimp stock, stirring constantly.

 

Simmer over medium heat until all ingredients incorporate, and serve over whole wheat pasta.  To shave carbs and calories, can also be served over zucchini ribbons or spaghetti squash.

 

 

Per serving: 350 calories, 2 grams saturated fat, 38 grams carbs, 7 grams fiber, 6 grams sugar, 35 grams protein

NOLA Flavor
04/10/13

Hanger Steak Papaya Salad with Smoked Shiitake Mushroom Vinaigrette

By Aaron Burgau, Chef/Owner of Patois

Serves 4

 

Ingredients:

4 6-ounce portions of hanger steak

1 cup julienned red pepper

1 cup julienned red onion

1 cup julienned Poblano pepper

1 ½ cup julienned Napa cabbage

¼ cup fresh basil, torn

¼ cup fresh mint, torn

¼ cup fresh cilantro, torn

¼ cup roasted cashews

1 cup smoked shiitake vinaigrette (recipe below)

Sal t & pepper

8 cups julienned green papaya

1 tsp kosher salt

1 tsp black pepper

Smoked shiitake vinaigrette

1lbs smoked shiitake, julienned

1 cup canola oil

1 tbsp diced shallots

1tsp diced garlic

¼ lime juice

¼ rice wine vin

1 tsp sugar

Marinate steaks in two ounces of vinaigrette for at least one hour in refrigerator.

Preheat grill.  Remove steaks from marinade and season with salt and pepper (optional).  Grill steaks for six minutes on each side or until reaches desired temperature (medium-rare or medium is recommended).  Let rest for 5 minutes before slicing.

Place all other ingredients except cashews and green onion in a large mixing bowl and toss well.

Slice the steaks on a bias.

Place salad onto the plates, and place the sliced steaks on top.  Garnish with cashews and green onions and serve.

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