Author Jennifer Welper is the Executive Chief of Wellness at the Mayo Clinic in Rochester.
ROCHESTER, Minn. — Healthy eating doesn’t have to be tasteless or bland, and a new book is full of recipes to prove it.
It’s called “Cook Smart, Eat Well”.
Author Jennifer Welper is the Executive Chef of Wellness at the Mayo Clinic in Rochester and she joined KARE 11 on Saturday to cook and share delicious recipes.
Grilled vegetable skewers
Wooden skewers, zucchini, red pepper, yellow pepper, cherry tomatoes, cremini mushrooms, red onion, garlic, fresh rosemary, fresh thyme
1 medium zucchini, cut into circles ½ red bell pepper, cut into chunks ½ yellow bell pepper, cut into chunks 1 pint cherry tomatoes 10 cremini mushrooms, halved or quartered 1 red onion, cut into chunks 4 garlic cloves, minced 1 tbsp chopped fresh rosemary 1 tbsp chopped fresh thyme 2 tbsp olive oil ½ tsp kosher salt ¼ tsp ground pepper
Soak 6 wooden skewers in water for at least 30 minutes while you wash and prepare the vegetables. Preheat a grill to medium-high or use a grill pan that can hold the full length of the skewers. Place all the vegetables in a large bowl. Add garlic, fresh herbs, olive oil, salt and pepper. Mix until evenly coated. Skewer the vegetables and place them on the grill (or the grill pan). Turn every 2 minutes until cooked through, totaling about 5-8 minutes. You can also partially cook the skewers on the grill, giving them great grill marks and flavors, and finish them later in a high heat oven. Serve with your favorite lean protein or whole grain dish.
Blackened Fish Tacos
Mahi-mahi, flour tortillas, avocado, feta cheese, fresh pineapple, red pepper, jalapeno, fresh cilantro, red onion
Paprika, thyme, onion powder, garlic powder, sugar, salt, pepper, cayenne pepper, oregano, cumin, honey, cooking spray
If mahi-mahi isn’t available, you can make these tacos with any other whitefish, like cod or halibut, or even shrimp.
4 mahi-mahi fillets (3 ounces) or larger fillets cut into 3 ounce portions 1 tablespoon blackening spice (see below) 4 flour tortillas, warmed 1 cup pineapple salsa with roasted red peppers (see below) ½ avocado, chopped ¼ cup crumbled feta cheese
BLACK SPICES | 16 SERVINGS 2 tsp paprika 1 tsp ground dried thyme 2 tsp onion powder 2 tsp garlic powder 1 tbsp sugar 2 tsp salt 1 tsp ground black pepper ½ tsp cayenne pepper 1 tsp dried oregano ½ tsp ground cumin
PINEAPPLE AND ROASTED RED PEPPERS SALSA | 6 SERVINGS 1 cup fresh pineapple, cored and diced ½ cup roasted red pepper, chopped 1 jalapeno, seeded and diced ¼ cup fresh cilantro, chopped ¼ cup red onion, chopped ¼ tsp salt 2 tbsp honey
BLACK SPICES Combine the dry ingredients in a small bowl. Store the rest of the spices in an airtight container.
ROASTED RED PEPPER AND PINEAPPLE SALSA Combine all ingredients in a medium bowl. Cover and refrigerate until ready to serve.
TACOS Preheat grill. Rub the mahi-mahi with blackening spices for at least 4-5 minutes. Lightly spray each side of fish fillets with cooking spray.
Grill the fish for 3 to 4 minutes on each side, depending on the size of the fillet, until you reach an internal temperature of 140 F.
To assemble the tacos, place a warm tortilla on a plate. Top with 1 ½ ounces of fish, ¼ cup of the roasted red pepper pineapple salsa, ¼ of the chopped avocado and 1 tablespoon of feta cheese.
Watch the latest KARE11 coverage on Saturday in our YouTube Playlist: