IRON CHEF COOK-OFF: Nathan Sheppard vs. Greg Gefroh

The Grand Forks Moving More, Eating Smarter Coalition sponsored an Iron Chef Cook-off at Saturday's Farmers Market between Nathan Sheppard of the Blue Moon in East Grand Forks and Greg Gefroh of UND Dining Services.

The Grand Forks Moving More, Eating Smarter Coalition sponsored an Iron Chef Cook-off at Saturday's Farmers Market between Nathan Sheppard of the Blue Moon in East Grand Forks and Greg Gefroh of UND Dining Services.

Sheppard served a Blackened Catfish Taco that was topped with a kohlrabi, cabbage and apple coleslaw.

Gefroh presented Chicken Scampi with Roated Rosemary Potatoes and Mediterranean Vegetables.

The event was judged by Eatbeat columnist Marilyn Hagerty and Food Editor Jeff Tiedeman of the Grand Forks Herald.

The event ended in a tie.


Here are the recipes:

Blackened Catfish Taco

Nonstick cooking spray

8-ounce catfish filet

5 teaspoons Cajun or blackening seasoning

4 flour tortillas

½ cup red onion, finely sliced

4 teaspoons pickled jalapeno, sliced


4 tablespoons nonfat yogurt

Juice from ½ lime

2 tablespoons cilantro, finely chopped

Cilantro, lime wedge for garnish

Kohlrabi, Cabbage and Apple Coleslaw

1 cup finely shredded green cabbage

¼ cup finely shredded red cabbage

½ Fuji apple, finely diced (or any sweet apple you like)


¼ cup grated kohlrabi

¼ to ½ cup mayonnaise

Sugar and white vinegar to taste (about 2 teaspoons of each)

Salt and pepper

To make sauce in a small bowl, add yogurt, lime juice, and chopped cilantro. Mix and chill.

To make the coleslaw, whisk the mayo, sugar, and the vinegar together. Then add all of the ingredients. Don't forget to adjust the sugar and vinegar.

Spray paper towel with nonstick cooking spray and whip grill or saute pan area. Heat grill to medium to high heat. Season the catfish filet on both sides with the Cajun seasoning before placing on the grill. Grill each side approximately 3 to 4 minutes. Warm the tortillas on the same hot grill, flipping at least once on each side being careful not to burn. Remove fish and tortilla from grill to a platter.

To plate the taco, place tortilla, spread of ¼ of the yogurt mixture on the tortilla. Place ¼ cup slaw, ¼ of the fish filet, red onion and jalapeno slices. Garnish with fresh cilantro and lime wedge.

Chicken Scampi

4 whole chickens cut into 8 pieces

1 cup olive oil

20 garlic cloves

4 tablespoons butter

½ cup flour

1 quart 2 percent milk

4 tablespoons chicken base

2 cups white wine

¼ bunch of fresh chopped parsley

1 tablespoon garlic pepper

1 tablespoon garlic Romano sprinkle

1 tablespoon parmesan pepper

Fresh chopped parsley for garnish

Place oil and garlic cloves in a pan. Roast in oven at 350 degrees for 45 minutes or until garlic is slightly brown.

Strain garlic and reserve oil. Place garlic in a food processor and pulse to form a paste.

For sauce: In a sauce pan, melt butter. Add flour to form roux. Cook roux for 1 minute. Measure and add milk, chicken base and 2 ounces roasted garlic. Bring to boil. Reduce to simmer. Add white wine while stirring constantly. Sauce should have proper consistency. Measure and add parsley. Strain through a fine sieve.

Place in warmer until needed to baste chicken while grilling.

Place chicken in a sprayed pan. Sprinkle generously with seasonings. Place on grill 45 minutes or until internal temperature reaches 165 degrees.

Roasted Rosemary Potatoes

5 pounds diced red potatoes

1 cup olive oil

2 tablespoons garlic cloves

½ cup lemon juice

Rosemary to taste

1 tablespoon salt

1 teaspoon coarse ground black pepper

1. In a clean mixing bowl, measure and combine olive oil, garlic, lemon juice, rosemary, salt, and pepper.

2. In a large mixing bowl, measure and combine vegetables, herbs and ingredients from step one. Let marinate for 2 hours.

3. Place in a sprayed pan. Place on grill for 24 minutes or until internal temperature reaches 165 degree.

Mediterranean Vegetables

1 pound fresh green beans

¾ pound broccoli florets

1 pound baby carrots

¾ pound cauliflower florets

1 whole red pepper

1 whole yellow pepper

Basil to taste

2 cups garlic infused oil reserved from Chicken Scampi recipe

2 tablespoons lemon garlic dill

2 tablespoons garlic herb


In a large bowl, measure and combine vegetables, herbs, garlic infused oil and seasoning. Let marinate for 2 hours.

Place ingredients in a full size pan and place on grill for 10 minutes. Cook to al dente.

Related Topics: FOOD
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