Dr Oz: Flavor Without Salt, Satisfy Fried Food Craving + Quick Chicken

Dr Oz: Easy Dinner Problem Fixes

Dr Oz welcomed Mark Bittman to the show to share his healthier ways to cook using ideas from his book How to Cook Everything Fast. He first said you should throw out all the processed junk food and start eating more plants than you used to, and in return you will lose weight and become healthier than you used to be.

The first food dilemma Dr Oz and Mark Bittman wanted to tackle was having no time to get dinner on the table. Mark said one thing you can do is take advantage of steam. He shared his salmon with gingery greens, explaining that all you have to do is cook the greens for 4-5 minutes, add 1/2 cup of stock or water, and then layer salmon on top of the greens. The steam from the kale cooks the salmon and it takes only 20 minutes. He also shared that, to save time, you can just cut your greens with scissors to chop through a bunch at one time.

Dr Oz: How To Flavor Food Without Salt

One woman in the audience shared her food dilemma, explaining that she needs to cut back on her sodium intake, but her kids really don’t like her cooking without the salt. She wanted to know how she could season her food and get great flavor without using salt, saying she tried chicken broth but chicken broth with no salt is just water.

Mark shared that she could use miso, which is fermented soybean paste that is full of flavor. He said you can add it to vegetables to really give them a lot of flavor, sharing his miso-glazed catfish and mushroom dish, for which you can find the recipe below. Mark also shared that you can use miso chipotle chilis and adobo, which can give your dish a lot of flavor and some great heat. He said you can mix it with black beans for a great flavorful healthy dish.

Dr Oz: Miso-Glazed Catfish and Mushrooms Recipe Ingredients

• 1 1/2 lbs button, cremini, or shiitake mushrooms
• 1 1/2 lbs catfish
• 2 tbsp vegetable oil
• 1/4 C sugar
• 1 C miso
• 1/4 C honey
• 1/4 C water

Dr Oz: Miso-Glazed Catfish and Mushrooms Recipe Directions

1. Preheat the oven to 450º F.
2. Trim and quarter the mushrooms.
3. Put the catfish in a roasting pan and scatter the mushrooms around it.
4. Drizzle everything with 2 tbsp vegetable oil.
5. Roast, turning the fish once and stirring the mushrooms occasionally until the fish is nearly cooked through and the mushrooms are lightly browned, 10 to 15 minutes.
6. Combine sugar, miso, honey and water in a small saucepan over low heat.
7. Bring almost to a boil, stirring every once in a while to combine then turn off the heat.
8. Trim and chop the scallions.
9. When the fish is nearly cooked through and the mushrooms are lightly browned, generously baste both with the miso glaze and cook until the fish is done and the glaze is slightly caramelized.
10. Garnish with the scallions and serve with the rest of the glaze on the side.

Dr Oz: Satisfy Fried Food Cravings

Next, a woman shared that she recently lost a lot of weight, but she misses her fried foods. He said it’s okay to eat fried foods as long as do it in only about an inch of olive oil at a temperature of about 325-335 degrees F. To test the temperature, add a pinch of flour to the oil and if it sizzles, the oil is ready. He shared his vegetable tempura that was made with a batter of just flour and water, and because it’s vegetables it makes for a great side dish or appetizer.

Dr Oz: How To Cook Chicken Faster

The next food dilemma is that chicken takes too long to cook and is a bit boring. He shared a chicken breast with salsa recipe, explaining that you can cut the breast in half horizontally, flatten them a bit with your hand, and then they cook more evenly, a lot quicker. The chicken breast with salsa recipe can be found below as well.

Dr Oz: Broiled Chicken Breasts With Avocado Salsa Recipe Ingredients

• 2 lbs boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tsp paprika
• Salt and pepper
• 2 garlic cloves
• 2 avocados
• 1 small red onion
• 1 C cherry tomatoes
• 1 lime
• Several sprigs fresh cilantro for garnish

Dr Oz: Broiled Chicken Breasts With Avocado Salsa Recipe Directions

1. Turn the broiler to high and place the rack 4 inches from the heat.
2. Cut each chicken breast in half horizontally to make 2 thin cutlets.
3. Press down on each with the heel of your hand to flatten.
4. Put the cutlets on a rimmed baking sheet, rub with olive oil and sprinkle with paprika and some salt and pepper.
5. Broil, turning once, until lightly browned on both sides and just cooked through, 2 to 5 minutes per side.
6. Peel and halve garlic cloves.
7. Rub the browned cutlets all over with the raw garlic and put them on plates or a platter.
8. Discard what’s left of the garlic.
9. To make the salsa, halve and pit the avocados, cut the flesh into cubes and scoop it out of the skin into a medium bowl.
10. Trim, peel and chop the onion, then add it to the bowl.
11. Halve cherry tomatoes and add them to the bowl.
12. Halve the lime and squeeze the juice into the salsa; sprinkle with salt and pepper.
13. Chop the cilantro.
14. Spoon the salsa over the top of the chicken, garnish with the cilantro and serve.