Recipes

The recipes below are from the "Healthy Cooking ...with Howard" video series, except as otherwise noted. Copies are available from the links in each episode or upon request via email to healthycookingwithhoward@comcast.net . 

This effort ultimately 'morphed' into a separate collection of more than 100 recipes in 2020 (currently known as "The Book"). You can access the collection "here". Feel free to browse and/or download them.

Episode #1: "Oven-fried fish fillets -- a healthy alternative to pan-fried fish..."

Fish is an important component of a healthy diet. Most of us don’t eat enough of it. When we do eat it, it’s often fried in oil. Because most don’t cook at a high enough temperature, a lot of the oil is absorbed by the food. Not good. So, our challenge today is: can we find an easy, delicious and healthy alternative?? We can – by using our oven. It’s easy and the set-up is identical:

·         we dredge the fish in flour, then in an egg mixture, and finally in breadcrumbs;

·         instead of frying them in oil in a skillet, the filets are placed on a wire rack over a rimmed baking sheet and baked in the oven;

·         this recipe works great with catfish, tilapia, trout, flounder, cod or any white fish as long as it’s not too thick.

It’s only about 30 minutes from the stove-top to the table – and that includes the Raw Butternut Squash Slaw and Sautéed Bok Choy, both are high in nutrient density – that we’ll serve with the fish.



Click "here" for the Oven-fried Fish recipe; "here" for the Bok Choy recipe and "here" for the recipe for Butternut Squash Slaw. You can find the link to the Creamy Lemon Herb Dipping Sauce "here".



For a nutritional analysis of the recipes in this episode click "here".

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Episode #2: "Let’s talk ‘chicken’! -- pan-roasted, bone-in chicken breasts..."

It’s not a surprise that so many home cooks turn to chicken breasts for dinner. They’re convenient, a lean source of protein, and when made right, juicy and satisfying. But a boneless, skinless chicken breast that doesn’t have the bone and skin to protect it from the heat of a hot pan often produces something dried out with a tough exterior. We can find a healthy, moist and tasty alternative that’s easy to prep and cook by using several restaurant techniques. The set-up is easy…and, it can be done in advance:

·        the breasts are whole “bone-in”, split and trimmed;

·        then, they’re brined in a salt solution for moist and better-seasoned chicken;

·        next, they’re air-dried in the fridge on a rack for 4-10 hrs. for a crispier skin; At this point, they’re either ready to be cooked or frozen for a later meal.

·        to cook them, they’re  browned in a skillet on the stovetop and then slid into a hot oven to finish;

·        after cooking, the caramelized drippings, or fond, left in the pan can be used to make a quick and flavorful sauce for our chicken breasts.

And, by prepping the dish in advance, it’s only about 30 minutes from the stove-top to the table – and that includes the polenta and steamed broccoli we’ll serve with it.

Click "here" for the Pan-Roasted Chicken Breast recipe; "here" for the Herbed Polenta recipe and "here" for the recipe for Steamed Sesame Broccoli. You can find the link to the Master Brining Instructions "here".

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"Except as otherwise noted" non-episode HCwH recipes....

Click "here" for the Caponata recipe;

 

 

 

 

 

Click "here" for the Steel-Cut Oats and Vegetable Torta recipe.

 

 

 

 

 

Click "here" for the Garlicky Beet Spread recipe.

 

Click "here" for the Squash on Toast recipe.

 

Click "here" for the Roasted Beets with garlic-Walnut Sauce recipe.

 

Thanksgiving 2012 w/ Suzanne & Howard... 

 

 

 

 

 

Click "here" for the Turkey Breast: Brined, Glazed and Slow-Roasted recipe.

 

 

 

 

 

Click "here" for the Sausage Stuffing with Caramelized Onions recipe.

 

 

 

 

Click "here" for the Wild Rice & Wheat Berries w/ Mushrooms, Walnuts & Cranberries recipe.

 

 

 

 

Click "here" for the Raw Butternut Squash Slaw recipe.

 

 

 

 

 

 

Click "here" for the Spice-Roasted Cauliflower recipe.

 

 

 

 

Click "here" for the Cranberry Fruit Conserve recipe.

 

 

 

Click "here" for the Turkey Gravy recipe.

 

 

 

Click "here" for the Herbed Tomato Tart recipe.

 

The link to the Master Brining Instructions is above, in "Episode #2.

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Episode #3: "Salmon 2 ways..."

People have been enjoying salmon as a food ever since this beautiful fish appeared in the Earth's waters. It’s delicious, even for those who “don’t like fish” and it has a well-earned reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content which benefits us via a decreased risk of:

• numerous cardiovascular problems;
• certain brain-related problems;
• two eye-related problems;
• several types of cancer.

Plus, substances in salmon can be converted by the body into compounds that work to prevent unwanted joint inflammation. What more can you ask for in a food??

We’ll prepare salmon 2 ways: pan-seared; and ‘oven-fried’ as salmon cakes. The set-up is easy…and, for the salmon cakes, it actually needs to be done in advance. And, by prepping the dishes and sides in advance, it’s only about 30 minutes from the stove-top to the table – and that includes the fennel puree, roasted beets and rice we’ll serve with them.

 

 

Click "here" for the Pan-Seared Salmon recipe; "here" for the Salmon Cakes recipe. You can find the link to the Roasted Beets "here".