SA Live 08.14.17 Healthy, Quick Back-to-School Recipes

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Mac-n-Cheese with Cauliflower and Butternut Squash (Serves 4):


  • 12oz elbow macaroni
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • ½ tsp salt
  • ½ tsp ground white pepper
  • 3 cups butternut squash, cut into 1″ cubes
  • 3 cups chopped cauliflower florets
  • 2 cups chicken stock
  • 1 t dry mustard
  • 2 cups melting cheese (Monterey Jack cheese, Gouda)

Cooking Instructions

Preheat the oven to 350°F
Cook the pasta in plenty of salted boiling water, but cook them for 2 minutes less than recommended on the package. Drain and set aside.
While the pasta is cooking, melt the olive oil in a large saucepan set over medium heat, then add the onion, garlic, salt and pepper and cook until fragrant and slightly softened, about 2 minutes.
Add the butternut squash and cauliflower florets and continue cooking for 2 minutes.
Next, add the chicken broth and mustard, stir well and bring to the boil. Lower the heat, cover and simmer until the vegetables are very soft, about 8 to 10 minutes.
Puree the vegetable mix with an immersion blender or in batches in a food processor or blender. Be careful using a food processor or blender, as hot items tend to shoot out of the machine. Add the grated cheeses, minus 2 handfuls to sprinkle on top of the dish later. Mix gently until the cheese is completely combined into the vegetable puree.
Stir in the cooked pasta and transfer to a 9″ baking dish. Top with the reserved handfuls of grated cheese and bake in the oven for about 30 minutes, or until the cheese is golden and the sauce is bubbly.
Allow to rest for 5 minutes. You can garnish with chopped parsley or paprika if desired.

Baked Wild Alaska Cod Fish Sticks with Lemon-Yogurt Dipping Sauce (Serves 4)


Greek Yogurt Dipping Sauce:

  • zest of one lemon and about 3 tsp freshly squeezed lemon juice
  • 1 cup Greek yogurt
  • 1/2 cup mayonnaise
  • Salt and pepper, to taste

Fish sticks:

  • 2 lbs Wild Alaska Cod, skin off
  • ½ cup flour
  • 3 eggs, lightly beaten
  • 6 oz Panko
  • ½ tsp freshly ground black pepper
  • ¼ tsp garlic powder
  • Lemon wedges, to serve

Cooking Instructions

Make sauce: Combine dipping sauce ingredients. Refrigerate until ready to use.  Preheat oven to 450°F. Line two baking sheets with aluminum foil and spray lightly with oil; set aside.  Slice fish fillets into 1-inch strips.  Combine panko, pepper, and garlic powder in a shallow pan. Place flour in a separate shallow pan. Place whisked eggs in a third shallow pan. Dredge each piece of fish in flour, then egg, then panko mix, making sure to coat all sides. Place fish on baking sheet and repeat for the remaining fish. Spray the tops of the fish sticks with cooking spray. Bake for 10-12 minutes, turning once, until fish is fully cooked and crisp.  Serve immediately with dipping sauce and lemon wedges.