Friday, June 03, 2011

Sam Kass Gives MyPlate Cooking Lessons: White House Recipes For Seared Tilapia With Fried Rice And Vegetables

USDA's MyPlate can be used as a "framework" to create meals from any culture or ethnic tradition, says the Senior Policy Advisor for Healthy Food Initiatives...
White House Assistant Chef and Senior Policy Advisor for Healthy Food Initiatives Sam Kass appeared live on ABC's Good Morning America on Friday to explain MyPlate, USDA's new nutrition guidance icon, unveiled on Thursday by First Lady Michelle Obama(Above: Kass with GMA's Robin Roberts)

"The First Lady has made it clear that we are eating by the plate at the White House," Kass told correspondent Robin Roberts.  "Every night from here on out."

Kass demonstrated White House recipes with an Asian spin: Seared Tilapia and Fried Rice with egg and spinach.  The White House also released a recipe for Broccoli and Carrots made with honey and chili flakes.  The recipes are below.

"Anyone can do this dish," Kass said, as he rapidly cooked the Tilapia.

The recipes meet the nutritional recommendations of the MyPlate icon, a four-segmented plate that calls for Americans to fill 50% of each meal plate with fruits and vegetables, accompanied by whole grain, lean meat and low- or non-fat dairy.  Kass emphasized that MyPlate icon can be used as "a framework in every ethnic tradition, in every culture" to create healthier meals.

He said all kinds of vegetables can be loaded into the Fried Rice.  He used brown rice, pointing out that it's an excellent whole grain. The Tilapia recipe serves four and is easy to make.  Kass gives excellent cooking tips in the video below, including how to properly sear the fish.  Two keys: Heat the pan BEFORE adding the oil, and don't flip the fish until it is browned.  

 Learn more about MyPlate at  Kass' outing on GMA followed an earlier appearance on Today show, where he cooked White House Turkey Lasagna.

White House Seared Tilapia
with Fried Rice and Broccoli & Carrots


*3-4 pieces Tilapia

*Vegetable oil

*2 Cups cooked Brown Rice

*2 Tbls Fresh Ginger, minced, or 1 Tbsp Ginger Powder

*1 Clove Garlic, minced

*1 Egg, scrambled

*Low-Sodium Soy Sauce, about ¼ of a cup

*2 Scallions, chopped (optional)

*2 Cups Spinach (optional)

*1 Head of Broccoli, cut into bite-sized pieces

*3 Carrots, peeled and cut into bite-sized pieces

*1 Tsp Honey

*1 Tsp of chili flakes

*1/4 Cup Water

For The Fried Rice
1. In medium sauce pan, heat 1Tbsp of ginger in light coating of vegetable oil.  After one minute, add garlic.  Add cooked rice and stir until warm.

2. Push rice to one side of the pan and add egg directly in the pan.  Stir the egg until completely cooked, add about 3 Tablespoons of soy sauce to taste, as well as spinach and scallions if desired.

For The Broccoli And Carrots 
1. Lightly coat a medium sauce pan with oil and add carrots, then cook over medium heat.

2. Once the carrots begin to brown, add broccoli and stir.  Add water and simmer for a minute.

3. Once water evaporates, add chili, honey and salt to taste.

For The Tilapia 
1.  Heat frying pan until very hot.

2.  THEN cover bottom of pan with oil.

3.  Add fish to pan and let sear until the edges become dark brown.  *Do not* try to move the fish until it is browned.

4.  Flip the fish, and add the soy sauce and ginger.

5.  Let cook for a couple more minutes, and then turn off the pan and let sit for 5 more minutes before serving.

*Makes 4 servings