Storm the Cassoulet

Grouper in a Coconut Jacket with Creamy Banana Sauce



 1 pound grouper

 1 box Zatarain’s Baked & Crisp breading

 1 cup shredded coconut

 2 eggs


 Preheat oven to 450 degrees.

Whisk 2 eggs together in bowl and set aside. In separate dish, combine Zatarain’s Baked & Crisp breading with shredded coconut. Dredge grouper in the eggs to put a light coat on the fish, then cover with breading mixture until it is coated well. Place in an oiled baking dish and bake until the grouper is cooked halfway through, about 5-10 minutes. Flip the fish and continue baking until fish fully cooked and the outside of the breading begins to turn a golden brown. 

Sprinkle a little coconut on the fish, and serve with the banana sauce on the side.

Ingredients for Banana Sauce:

 1 tsp lemon juice

1-1/2 tbsp sugar

2 tbsp plain low fat yogurt

1/3 cup skim ricotta cheese, or part-skim

1/3 medium banana, peeled and sliced

 Method for Sauce:

 In food processor or blender combine banana, ricotta and all remaining ingredients. Process or blend until very smooth, about 2 minutes.

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Pork Loin with Brandy and Dried Cherries



 1/2 cup dried tart cherries

1/2 cup brandy

2 pounds boneless pork loin, trimmed $

1 teaspoon dry mustard

1 teaspoon freshly ground black pepper

1/2 teaspoon salt

Cooking spray $

1 cup finely chopped onion $

3 garlic cloves, minced

1 cup fat-free, less-sodium chicken broth $

1 tablespoon red currant jelly

1 teaspoon chopped fresh thyme

1 bay leaf


 Combine cherries and brandy in a small bowl. Let stand 1 hour.

Preheat oven to 325°.

Sprinkle pork evenly with mustard, pepper, and salt.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add pork; cook 8 minutes, turning pork every 2 minutes or until browned. Remove pork from pan. Reduce heat to medium; add onion and garlic. Cover and cook 5 minutes. Add cherry mixture, broth, jelly, thyme, and bay leaf; bring to a boil. Return pork to pan.

Cover and bake at 325° for 2 hours or until tender. Remove pork from pan; let stand 10 minutes. Discard bay leaf. Bring broth mixture to a boil; cook until reduced to 1 1/2 cups (about 3 minutes).


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Pineapple Satays with Coconut Caramel



1 ripe pineapple

1 cup sugar

3/4 cup coconut milk

1/4 cup unsweetened shredded coconut, toasted

16 wooden skewers for this recipe (soak in water 30 minutes)



Trim ends from pineapple, then stand it on one end and cut off peel. Quarter pineapple lengthwise and cut out core. Reserve half the pineapple for another use. Cut each remaining quarter into 4 lengthwise slices, then cut each slice in half to make 16 thin wedges. Skewer each lengthwise.

 In a small saucepan, combine sugar with 1/2 cup water. Bring to a boil, swirling to dissolve sugar; boil, swirling occasionally (do not stir), until just golden and honeylike. Remove from heat and slowly whisk in coconut milk (mixture will bubble furiously).

 Prepare a gas or charcoal grill for high heat (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). Using a pastry brush, coat pineapple pieces with caramel sauce. Grill just until marks appear, then turn to mark other side, 4 to 5 minutes total. Put skewers on a platter, sprinkle with toasted coconut, and serve with remaining caramel sauce.

 Note:  also try peaches or nectarines.


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Browned Butter Bananas with Orange-Brandy Sauce



4 medium bananas

1 1/2 tablespoons butter

3 tablespoons brown sugar, divided

2 tablespoons thawed orange juice concentrate

1 tablespoon brandy

1 tablespoon water

1/8 teaspoon salt

2 cups vanilla low-fat ice cream

Mint sprigs (optional)


Peel bananas, and cut bananas in half lengthwise. Cut each half crosswise into 2 pieces.

Heat a large nonstick skillet over medium-high heat. Add butter to pan, swirling to coat. Cook butter 1 minute or until lightly browned. Add bananas; sauté 1 minute or until browned and tender, turning once. Add 1 tablespoon sugar, stirring gently until sugar dissolves. Place bananas in a medium bowl.

Combine remaining 2 tablespoons sugar, juice concentrate, brandy, 1 tablespoon water, and salt in pan. Bring to a simmer; cook 1 minute. Drizzle sauce over bananas. Serve immediately over ice cream. Garnish with mint sprigs, if desired.

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Rum-Spiked Grilled Pineapple with Toasted Coconut



1/4 cup packed light brown sugar

1/4 cup dark spiced rum (such as Captain Morgan’s)

1 pineapple, peeled, cored, halved lengthwise, and sliced lengthwise into 12 wedges (about 1 1/2 pounds)

1 tablespoon butter

2 tablespoons sweetened coconut, toasted

Low-fat vanilla ice cream (optional) 1/4 cup packed light brown sugar

1/4 cup dark spiced rum (such as Captain Morgan’s)

1 pineapple, peeled, cored, halved lengthwise, and sliced lengthwise into 12 wedges (about 1 1/2 pounds)

1 tablespoon butter

2 tablespoons sweetened coconut, toasted

Low-fat vanilla ice cream (optional)


Combine the sugar and rum in a microwave-safe bowl. Microwave at high 1 1/2 minutes or until sugar dissolves. Brush rum mixture evenly over pineapple wedges.

Heat butter in a grill pan over medium-high heat. Add pineapple; grill 3 minutes on each side or until grill marks form and pineapple is thoroughly heated.

Sprinkle with coconut. Garnish with ice cream, if desired.

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Pork Cutlets with Peaches



2 teaspoons olive oil
4 boneless pork cutlets (already breaded and browned)
1/2 teaspoon salt (for pork)
1/2 teaspoon freshly ground black pepper (for pork) 
2 tablespoons thinly sliced shallots
2 teaspoons chopped fresh thyme
2 peaches, each cut into 8 wedges
1/2 cup dry white wine
1/2 cup fat-free, lower-sodium chicken broth
2 teaspoons honey
2 teaspoons butter


After the prok cutlets have been seasoned, breaded, browned and set-aside, add shallots, thyme, and peaches to pan; cook for 2 minutes. Stir in wine, scraping pan to loosen browned bits; bring to a boil. Cook until reduced to 1/3 cup (about 2 minutes). Stir in broth and honey; bring to a boil. Cook until reduced to 1/3 cup (about 2 minutes). Remove from heat; stir in butter. Spoon sauce over chops in a baking dish.  Finish in the oven-20 minutes at 350 degrees.

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Sausage & Peppers


5 links Italian sausage

1 large white onion, cut in half and sliced

3-4 tbsp. light olive oil

2 large green bell peppers, cut into strips

2 sprigs of fresh oregano

salt and pepper to taste

2 cups marinara sauce

lemon zest

Parmesan cheese

1 c water

 Yield: 2-4 servings


Heat olive oil over medium heat in a large sauté pan with a lid.

Poke each sausage link with the tip of a knife, and place in hot oil.

Caramelize sausage on both sides, then remove to a plate and set aside.

Add sliced onions to the same pan and season with salt and pepper, and cook until caramelized.

Add bell peppers to pan, add oregano, and cook for approximately 5 minutes without stirring.

Stir contents of pan and cook another 3-5 minutes.

Return the sausage to the pan. Add water and marinara sauce.

Cover and cook 15-20 minutes, until sausage is cooked through.


Natural casings add flavor and crunch, but any casing’s job is to keep the meat in shape and serve as a “juice jail.”

Cook low and slow to keep things juicy, with a fair amount of moisture.

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Ricotta Blueberry Pancakes

4 eggs
4 ounces blueberries
4 Tbsp. all-purpose flour
pinch salt
5 Tbsp. extra-virgin olive oil
8 Tbsp. ricotta cheese
dash Smoked Paprika
4 oz. Parmesan cheese

 4 servings


Place eggs, blueberries and flour in a blender and blend till smooth (about 30 seconds.)

Transfer mixture to a small bowl and season with salt.

Heat 2 Tbsp oil in a large nonstick skillet over medium heat.

Pour ¼ cup of batter in the skillet for each pancake.

Fry until golden brown on one side, then sprinkle with a tablespoon of ricotta cheese.

Flip pancake and cook until golden brown.

Transfer to plate and sprinkle with smoked paprika and Parmesan cheese

Top with a drizzle of olive oil.


The key to fluffy pancakes is to let the batter get thick but not too thick, it needs to be just a touch runny. Use an extra hot griddle and pour the batter in one easy motion.

This is a savory pancake, so top it before serving with olive oil instead of syrup.

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