Creates 2 bowls
Creates 4-5 bowls INGREDIENTS 1 small bag of baby spinach 1 pint cherry tomatoes 1 (15-ounce) can Chickpeas 1 cup hummus (store bought or homemade) 2 cucumbers, diced 1/2 red onion, sliced 1 cup olives, pitted 1 cup feta cheese 2 cups quinoa, cooked Optional: extra virgin olive oil and fresh lemons 1. Cook quinoa per instructions, or purchase in a microwave pouch. 2. Prepare the vegetables — halve cherry tomatoes, diced cucumbers, sliced onion, and drain and rinse chickpeas. 3. Assemble bowls by adding a cup of fresh spinach, about a 1/4 cup of quinoa, hummus, feta cheese, olives, and then add in as many vegetables as you wish. 4. Optional: Garnish with a fresh lemon wedge for squeezing before eating and drizzle with a teaspoon or less extra virgin olive oil. 5. Optional: Top with grilled chicken or seafood of choice.
For the fish
For the vegetables
INGREDIENTS 2-4 catfish fillets (or crappie) 1 tablespoon olive oil 1 tablespoon butter Italian herbs Salt and pepper Juice of 1 lemon
INGREDIENTS 2 cups cooked wild rice 1 tablespoon butter 1/2 onion, diced 1 summer squash, cut into half-moons 1 zucchini squash, cut into half-moons 1 teaspoon minced garlic 1/4 teaspoon salt 1/4 black pepper 1/4 teaspoon Italian herbs
1. Prepare the vegetables into half-moons and set aside. 2. Prepare the rice per directions and set it aside. 3. Pat the fish fillets dry with a paper towel then heat a large skillet over medium-high heat. Add the olive oil and butter and let it melt. 4. Season both sides of the fish with salt, pepper, and Italian herbs. Carefully place the fillets into the skillet. Let them cook for 4 minutes on the first side, then flip. 5. Squeeze the juice from half a lemon onto the fish as it cooks on the second side. Let it cook for another 4 minutes, or until fish is flakey when cut with a small knife. 6.
Remove the fish from the skillet and set it aside on a plate with paper towels. Turn the skillet off. Scrape out leftover fish tidbits to avoid them burning while cooking the vegetables. You can leave a little essence of fish for flavor. Make sure your pan is not too hot, it will scorch when you add the butter for the vegetables.
7. With a skillet warm but not too hot, add butter and allow it to melt at a moderate pace. You can slowly increase the heat again to medium heat. 8. Add onion and garlic to the pan and cook for 5 minutes, occasionally stirring to prevent burning. If vegetables start to stick, splash with water, or a little lemon juice. 9. Add the zucchini and squash to the pan and season with salt, pepper, and herbs.
ABOUT THE AUTHOR Rebecca Turner is an author, registered dietitian, radio host, television presenter and a certified specialist in sports dietetics with the Academy of Nutrition and Dietetics. A lifelong Mississippian, she lives in Brandon and has spent the last decade offering no-nonsense nutrition guidance that allows you to enjoy good health and good food. Her book, “Mind Over Fork,” challenges the way you think, not the way you eat. Find her on social media @RebeccaTurnerNutrition and online at www.RebeccaTurnerNutrition.com.
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Sautee until softened and brown, about 8-10 minutes. If vegetables start to stick, splash with water, or a little lemon juice (do not add more oil). Please turn off the skillet and set it aside.
11. Assemble the bowls by adding a cup of rice and topping with fish fillet and vegetables. Garnish with a lemon wedge for squeezing over the top and parsley for looks.
JUNE 2021 | TODAY 25