SWASHBUCKLED! (S1E1): Lonely Alcoholic White Girl Soda

I am so excited to introduce my new project with The Fearless Flying Kitchen – SWASHBUCKLED!!

My best friend, Marie, lives a block away and works at Trader Joe’s. Every week, she is going to bring over FOUR INGREDIENTS that are absolutely random and completely unknown to me. My challenge is to create a dinner with what she brings to me and what I have in my fridge, freezer, and pantry. We film the whole thing for you to witness, and we call it SWASHBUCKLED!

Here is the first episode, followed by the recipes of what we came up with. I hope you enjoy, and let me know what you think about our new show in the comments!

Sunchoke and Fennel Chicken Picatta

  • Servings: 4-6
  • Difficulty: easy to moderate
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Boneless, Skinless Chicken Breast
  • Salt and Pepper
  • 1/2 Cup Flour (can sub All Purpose Gluten Free Flour)
  • 3 Tbsp Olive Oil
  • 5 Sunchokes, peeled and diced
  • 1 Fennel Bulb, diced (and dice the fronds for seasoning)
  • 2 Cloves Garlic (optional)
  • 1 Lemon, both zest and juice
  • 1 Cup Low Sodium Chicken Broth
  • 1/2 Cup Peach Simpler Wines (or white wine of choice)
  • 1 Sprig fresh rosemary, diced or 1 tsp dried rosemary
  • GARNISH: Icelandic Style Plain Yogurt (or greek yogurt, or sour cream) and sprig of rosemary.
  • SERVE ALONG SIDE: Brown Rice, Quinoa, or a Whole Grain Pasta

Directions

  1. Cut chicken breasts into cubes. Season with salt and pepper then toss in All purpose Flour.
  2. In a large skillet, heat olive oil over medium high heat. Once hot, add chicken breasts and brown on each side (about 3-4 minutes on each side. Does not need to be cooked all the way through just yet). Remove from skillet and place on paper towel to remove some excess oil.
  3. In the same skillet, add sunchokes, fennel, garlic and lemon zest. Cook for about 5 minutes and then add lemon juice, chicken broth and white wine (peach simpler wines). Add rosemary and fennel fronds. Bring to a boil, then turn down to a simmer and reduce for about 5-10 minutes.
  4. Serve alongside grain of choice. Garnish with Icelandic Style Greek Yogurt and Rosemary Sprig.

 

Arugula and Shaved Brussels Sprouts Salad with Roasted Coconut Sesame Seeds

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 Cup arugula
  • 1 Cup Shaved Brussels Sprouts
  • 1/2 Cup Blueberries
  • 1/2 Cup Strawberries, Sliced
  • 1/4 Cup Organic Coconut and Sesame Seeds Clusters
  •  Fresh Ground Salt and Pepper
  • Dressing:
    • 2 Tbsp Apple Cider Vinegar
    • 1 Lemon Juiced
    • 3 Tbsp Olive Oil
    • 1 Tbsp Honey

Directions

  1. Mix together dressing ingredients. Rinse arugula, Brussels sprouts and fruit and dry completely.
  2. In a separate bowl, combine arugula, shaved Brussels sprouts, salt, pepper, and a few tablespoons of mixed dressing. Add fruit and toss well. Arrange on plate and add coconut and sesame seed clusters.

 

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Rosemary Salmon with Balsamic Green Beans and Tomatoes

Rosemary-Salmon

My daughter can eat salmon any time, any where. For my last birthday, we were at Disneyland and had lunch at The Blue Bayou, a nice restaurant inside the Pirates of the Caribbean ride. Little Miss O orders salmon, of course. When it arrives, she grabs it off of her plate and hoofs it down in 2 minutes flat, and eats it just like it is a burrito.

Needless to say, salmon is probably the most popular dinner in the Fearless Flying Kitchen.  This is also the dish that means I will always have a rosemary plant growing somewhere at my house. I don’t know what my family would do if salmon just up-and-disappeared one day.

I have made other (very delicious) versions of salmon, some with pesto and tomatoes, others with a miso glaze, but the hubs always tells me that this very simple preparation is the best. And I would have to agree! it is easy, simple and delicious.

We usually alternate the veggie that gets served along side. This time, I decided to fancy up a bag of green beans with a little balsamic glaze and grape tomatoes.  In the past, I have also added some chunks of goat cheese, which is always a plus in my book.

Now, I don’t think you can talk about salmon without bringing up the different types you can purchase and their overall controversial nature.  (Didn’t know salmon was controversial?! Now you do!) These two articles (one from The Cleveland Clinic, the other from The Washington State Dept of Health) do a great job with taking the research that is out there and outlining the pro’s and con’s to consider when choosing between wild or farmed salmon. In a nutshell, farmed fish is more readily available, costs less, has slightly more omega-3’s, and to some (self included) it taste better. But it also has a bit more saturated fat and calories, and with that extra fat, it stores more pollutants and carcinogens (such as PCBs). Either type of salmon is not considered to be high in mercury, with farmed salmon being lower in mercury than wild. Regardless of which option you choose, salmon has a lot of health benefits, such as omega-3 fatty acids (great for your brain, eyes and heart and just keeping inflammation down in general) and it is a great source of muscle building protein. So, I would recommend including salmon in your healthy diet, try the wild first, and if that isn’t possible, farmed is fine…but keep it to a weekly meal as opposed to a daily occurrence.

Rosemary Salmon and Balsamic Green Beans

Getting this salmon party started!

Start by pre-heating your oven to 400 degrees, and then prep your salmon. I always purchase salmon that has the skin still on, but it really doesn’t matter what type you purchase. If you do purchase the “skin-on” salmon, just make sure you discard the skin prior to eating. Most of the salmon is already de-boned that you purchase from Trader Joe’s, but I have, on occasion, come across some tiny bones, so I always rub my finger across each fillet to make sure I can’t find any hard spots.

Prepare your baking sheet. You can place the fillets directly on the sheet, or if you want an easier clean-up, place fillets on top of foil or parchment paper. Pour a little drizzle of Olive Oil over each fillet, and rub in. Then sprinkle with fresh ground pepper and sea salt. As I previously said, I always have a rosemary plant (originally purchased in the Garden department of TJ’s) that I can go raid, but you can also purchase organic rosemary in a small package from the refrigerated section. Pop that bad boy in the oven for 15-18  minutes (depending on the size of the fillet). You’ll know it is finished if you insert a fork in the fillet and it flakes and will not appear “raw.” Know that there will be some carry-over cooking in the few minutes after it is removed from the oven, so if it is still slightly pink, that is ok. You will also notice that the white fat starts to appear on the top and sides of the filet.

While your salmon cooks, prepare your side items. For these green beans, I simple sautéed them in a little bit of Olive Oil for a few minutes, then added tomatoes and the Balsamic glaze. If you are following a low-carb diet, then your dinner would be done at this point. If you are a member of my family, you love your carbs, so we always have microwave brown rice in the freezer to serve alongside meals like this. Easy peasy.

Voila! Gourmet dinner that will impress, with minimal effort!

Rosemary Salmon

  • Servings: 2
  • Difficulty: easy
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Ingredients:

  • 2 Salmon Filets
  • 2 tsp Olive Oil
  • 1 Tbsp Rosemary, chopped fine
  • Sea Salt, to taste
  • Fresh Ground Pepper, to taste

Directions:

Pre-heat oven to 400 degrees. Place salmon filets on a baking sheet, skin side down (if there is skin). Run finger along the meat to make sure no bones are present. Drizzle a tsp of olive oil on each filet. Then adorn with rosemary, salt and pepper. Place in oven for 15-18 minutes, or until it no longer appears pink and “raw” on the inside. Remove from oven and let rest for about 3-5 minutes before serving.

Balsamic Green Beans and Tomatoes

  • Servings: 4
  • Difficulty: easy
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Ingredients:

  • 1 Bag of Organic Green Beans
  • 1 tsp Olive Oil
  • Handful of cherry tomatoes
  • 1 Tbsp (approx) Balsamic Glaze

Directions:

Add a small amount of olive oil to a skillet and turn heat to medium-high. When hot, add green beans and sauté until they start to soften. Throw in cherry tomatoes and a squirt of balsamic glaze. Continue to cook for about 5 minutes, until tomatoes just barely start to break down. Add more or less balsamic glaze to taste.

Rosemary Polenta, Tomato Confit, Carmelized Bacon and Eggs

Polenta Caramelized Bacon Eggs

In order to become a dietitian, you have to go through a minimum of a bachelor’s program in nutrition (and not just any program, one that is officially a “Didactic Program in Dietetics”). Then after that, you have to complete a 1-2 year (approx.) internship program, and then you can sit for your national exam.

My internship was at the VA Medical Center, and there were six of us interns who grew to be like sisters over that year (or, 10 months, to be exact). We would carpool, share food, spend holidays together, fight, complain, some even lived together. I really adored all of my intern-mates, and will have a special spot in my heart for them for the rest of my life.

One time, my intern-mate, Hai Van, invited the girls over to her place for brunch. It was probably the best breakfast I had ever had in someone’s home. I kept asking her what she did, and have tried to re-create the meal, but every time, it just isn’t the same. I shouldn’t be surprised, because this girl would come up with THE MOST creative menus, and was also a professionally trained chef. I mean, how can you live up to that??

I remember being very intimidated by this meal, not only because Hai Van was an incredible chef that made magic in the kitchen…but it called for Polenta. I had never made that before, and my only experience was seeing the log at the store. But my friend walked me through the entire process, and it ended up being a success.

Rosemary Polenta

This was adapted from The Barefoot Contessa. Believe it or not, I actually reduced the amount of butter, half and half and milk by quite a but. It still turned out creamy and delicious. If you are short on time, you can always use the pre-made Organic Polenta from Trader Joe’s. (Side note, I don’t think Trader Joe’s carries cornmeal, at least I have never purchased it from there. Does any one know?)
 

Ingredients

  • 1/4 cup Butter
  • 1/4 cup olive oil
  • 1 tablespoon minced garlic (3 cloves)
  • 1 teaspoon crushed red pepper flakes
  • 1 tablespoon minced fresh rosemary leaves
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 cups chicken stock, preferably homemade
  • 1 cup half-and-half
  • 1 cup milk
  • 1 cup water
  • 2 cups cornmeal
  • 1/2 cup Parmesan
  • Flour, olive oil, and butter, for frying

Directions

Heat the butter and olive oil in a large saucepan. Add the garlic, red pepper flakes, rosemary, salt, and pepper and saute for 1 minute. Add the chicken stock, half-and-half, milk, and water and bring to a boil. Remove from the heat and slowly sprinkle the cornmeal into the hot milk while stirring constantly with a whisk. Cook over low heat, stirring constantly, for a few minutes, until thickened and bubbly. Off the heat, stir in the Parmesan. Pour into a 9 by 13 by 2-inch pan, smooth the top, and refrigerate until firm and cold.

Cut the chilled polenta into 12 squares, as you would with brownies. Lift each one out with a spatula and cut diagonally into triangles. Dust each triangle lightly in flour. Heat 1 tablespoon olive oil and 1 tablespoon butter in a large saute pan and cook the triangles in batches over medium heat for 3 to 5 minutes, turning once, until browned on the outside and heated inside. Add more butter and oil, as needed. Serve immediately.

The rest of the meal was fairly easy. You can make the polenta the night before and in the morning, just slice some of it up and pan fry it in a little butter and oil. To make the Tomato Confit, combine a container of little grape tomatoes, olive oil, salt and pepper, and bake in a glass dish at 325 for 40 minutes.

The bacon is partially cooked on the stove then finished off in the oven @ 425 (until done, it all depends on how much you cook it on the stove). Before putting in the oven, sprinkle with pepper and brown sugar.

The eggs were just simply fried over medium. Then the dish was assembled with the polenta cake on the bottom, tomato confit and then topped with the egg. Bacon was served on the side.

When Hai Van made this, she sprinkled some fresh basil on top and served a side salad of field greens with balsamic vinaigrette and goat cheese, which was perfect for a brunch. It also added some more color to the plate. She also had a bloody mary bar, which is always a fan favorite (Side note – Trader Joe’s has a great bloody mary mix!)