GRILLED SALMON

Grilled Salmon with Mango Salsa and Citrus Butter

EQUIPMENT NEEDED

• Medium nonstick sauté pan

• Bowl

• Spatula

• Spoon

INGREDIENTS

• 5oz salmon, skin off

• Cooking oil

• 4 tablespoons white wine

• 4 tablespoons butter

• ½ cup diced red bell pepper

• ½ cup red onion

• 1 tablespoon cilantro chopped fine

• 6 tablespoons sweet chili sauce

• 1 ½ cup mango diced

• ½ orange, fresh squeeze

• ½ lemon, fresh squeeze

• 1tablespoon of chopped parsley

• Salt and Pepper

INSTRUCTIONS

1. Season the salmon with salt, pepper, and parsley

2. Heat a nonstick sauté pan over medium-high heat with oil.

3. Sear the salmon. Let salmon cook for 2 minutes and then flip and finish in oven.

4. In the same sauté pan deglaze with white wine and let reduce, add butter and citrus let reduce, set aside off heat.

5. Combine the remaining ingredients in a bowl to make the mango salsa. Mix well.

6. Remove the salmon from the oven and set on a plate. Top with citrus butter and then top with mango salsa. Serve hot.

GULF SHRIMP PASTA

Gulf Shrimp Pasta

EQUIPMENT NEEDED

• Pasta pot

• Collander

• Medium sauté pan

• Spoon

INGREDIENTS

• 2 tablespoons olive oil

• 1 cup cooked farfalle pasta

• 1 garlic clove, chopped

• 4 gulf shrimp, peeled and deveined

• 1 tablespoon chopped parsley

• 1 tablespoon chopped basil

• Himalayan sea salt to taste

• 2oz feta cheese

• 6 cherry tomatoes, halved

• 4 tablespoons chimichurri sauce

• 4 tablespoons white wine

• 4 tablespoons butter

INSTRUCTIONS

1. In a pot, boil water with Himalayan Sea salt and cook the pasta until tender and cooked. Drain and reserve.

2. In sauté pan, heat oil over medium heat and cook garlic clove, and tomato halves.

3. Season shrimp with Himalayan Sea Salt, add shrimp to the pan and sauté.

4. Deglaze the pan with white wine and herbs.

5. Whirl in butter and chimichurri sauce. Add pasta and heat the contents of the pan.

6. To serve, place the ingredients from the sauté pan in the center of a bowl. Top with shrimp and then feta cheese. Serve hot.

PB & J FRENCH TOAST

PB&J French Toast

10

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas. This first segment of Cooking the Licht Way offers a different spin on a breakfast favorite, PB&J sandwiches disguised as French toast.

INGREDIENTS

1 tablespoon creamy peanut butter
1 tablespoon jelly
2 slices bread
1 egg
¼ cup milk
Dash vanilla
1 teaspoon cinnamon
1 tablespoon butter

INSTRUCTIONS

1. In bowl, mix together egg, milk, vanilla, sugar and cinnamon.

2. Take bread and spread with peanut butter and jelly and sandwich.

3. Heat pan with butter over medium high heat.

4. Dip PB&J sandwich into batter and completely coat both sides.

5. Place sandwich into pan and cook until browned, approximately 2 minutes per side.

6. Remove and cut into halves or quarters and sprinkle with powdered sugar, if desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

TENDER AND CRISPY POTATO PANCAKES

Tender and Crispy Potato Pancakes

15

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Tender and crispy potato pancakes are on the menu for this segment of Cooking the Licht Way. Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas.

INGREDIENTS

1 lb russet potatoes
1 small yellow onion
1 teaspoon salt
1 teaspoon pepper
1 teaspoon baking powder
3 tablespoons flour
1 egg
2 tablespoons olive or canola oil
Sour cream and applesauce, to top

INSTRUCTIONS

1. Grate potato and onion into a colander; squeeze out as much moisture as possible out of the potato mixture.

2. In a large bowl, whisk the egg and add potato mixture.

3. Add salt, pepper, baking powder, and flour. Stir until incorporated.

4. Heat sauté pan over medium-high heat; add some oil. Place scoop of potato mixture into pan and press flat with spatula.

5. Cook until golden brown and crispy.

6. Serve with applesauce or sour cream, as desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

KOREAN BBQ DUCK TACOS

Korean BBQ Duck Tacos

10

Minutes Prep Time

10

Minutes Cook Time

2

Servings

Want tacos that combine the richness of duck meat and the sweetness of Korean barbecue sauce? This segment of Cooking the Licht Way offers just that. In the series, Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht, share simple and healthy recipes cooked perfectly with Natural Gas.

INGREDIENTS

3 tablespoons soy sauce
4 teaspoons rice vinegar
1 scallion, thinly sliced
1 teaspoon ginger, minced
1 teaspoon garlic, minced
1 ½ teaspoons light brown sugar
1 teaspoon sesame oil
Red pepper flakes
1 lb duck meat, cooked and shredded
8 6-inch flour tortillas
1 oz hoisin sauce
Siracha sauce, to taste

INSTRUCTIONS

1. Mix first 8 ingredients together in a pan and bring to a simmer over medium-low heat.

2. Add duck meat and coat completely with pan sauce; simmer until warmed through.

3. Heat tortillas in microwave or in hot pan.

4. Fill warm tortillas with duck meat mixture and top with hoisin and siracha sauces, as desired.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

FRENCH ONION STEAKS

French Onion Steaks

15

Minutes Prep Time

15

Minutes Cook Time

2

Servings

Flat iron steaks dressed with a rich French onion sauce are on the menu with Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

2 oz olive oil, divided
2 (8 oz) flat iron steaks
Salt, pepper to taste
1 yellow onion, sliced
½ red onion, sliced
1 teaspoon garlic, minced
1 teaspoon dried thyme
Pepper to taste
1 oz sherry
1 cup beef stock/broth
½ cup parmesan cheese, grated

INSTRUCTIONS

1. Preheat grill or cast iron pan over high heat.

2. Season steaks with salt and pepper. Add 1 oz oil to pan.

3. Sear steaks approximately 4 minutes on each side for medium rare. Remove from pan and let stand 10 minutes.

4. In small saucepan, heat remaining oil over medium-high heat. Add onions and garlic and cook for 5 minutes until they become soft and translucent. Add thyme and pepper, cook for 2-3 minutes more.

5. Stir in parmesan cheese.

6. Slice steaks, top with sauce and remaining parmesan cheese.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

SWEET POTATO QUINOA

Sweet Potato Quinoa

10

Minutes Prep Time

25

Minutes Cook Time

2

Servings

INGREDIENTS

1 tablespoon olive oil
1 medium sweet potato, diced
¼ cup onion, diced
1 medium Granny Smith apple, diced
1 tablespoon curry powder
1 cup quinoa
2 cups vegetable stock
1 cup English peas, cooked

INSTRUCTIONS

1. Heat saucepan over medium-high heat, add olive oil, onion and sweet potato; sauté until onion starts to soften, about 3 minutes.

2. Add the apple and curry powder and continue to cook for 2 minutes.

3. Stir in the quinoa until completely incorporated.

4. Add the broth and bring to simmer; cover and cook at low simmer for 20 minutes.

5. Add the peas, and continue to cook uncovered approximately 2 more minutes.

6. Serve.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

SPICY CORIANDER YELLOWTAIL TUNA

Spicy Coriander Yellowtail Tuna

15

Minutes Prep Time

5

Minutes Cook Time

2

Servings

Yellowtail tuna seared with a spicy coriander crust is on the menu with Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

4 teaspoons ground coriander
1 teaspoon white pepper
1 teaspoon black pepper
2 teaspoons granulated garlic
2 teaspoons granulated onion
1 teaspoon dry mustard
2 teaspoons paprika
2 teaspoons salt
2 teaspoons powdered ginger
1 teaspoon soy sauce
1 teaspoon sweet chili sauce
1 tablespoon olive oil
8 oz portion yellowtail tuna

INSTRUCTIONS

1. Mix all spices together for spice blend. Set aside.

2. Combine soy sauce and sweet chili sauce and coat tuna on all sides. Let tuna sit in refrigerator for 15 minutes.

3. Season tuna with spice mixture, ensuring tuna is completely covered.

4. Heat pan to high, add olive oil and sear tuna until crust appears (about 1 minute per side).

5. Remove tuna from pan and let rest in refrigerator 10 minutes.

6. Slice tuna thin and serve.

NOTES

All recipes are courtesy of Chef Mike Beadles.

Mike Beadles is the head chef of the Tampa Bay Buccaneers.

Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.

By Chef Mike Beadles

CRAWFISH ETOUFFEE

Crawfish Etouffee

10

Minutes Prep Time

25

Minutes Cook Time

4

Servings

A Louisiana etouffee is a dish made with roux and shellfish like this rich crawfish etouffee by Chef Mike Beadles, head chef for the Tampa Bay Buccaneers, and Blair Licht, wife of Bucs GM Jason Licht. This segment of Cooking the Licht Way highlights another simple and healthy recipe cooked perfectly with Natural Gas.

INGREDIENTS

1 oz. olive oil
1 ½ cups onion, diced
1 cup celery, diced
¾ cup green bell pepper, diced
2 teaspoons garlic, chopped
1 tablespoon paprika
¼ teaspoon white pepper
¼ teaspoon black pepper
⅛ teaspoon cayenne pepper
¼ cup flour
2 cups seafood stock
1 ¼ pounds crawfish
3 tablespoons butter
½ cup scallions, chopped
2 tablespoons basil, chopped
1 tablespoon parsley, chopped

INSTRUCTIONS

1. Heat oil in sauce pan over medium heat, add onions, celery, bell pepper and garlic. Cook until soft, about 5 minutes.

2. Add paprika through cayenne pepper and incorporate completely; sautée for about 1 minute.

3. Add flour and stir until incorporated.

4. Add seafood stock and stir until fully incorporated with no lumps. Bring to simmer and add crawfish. Simmer for 10 minutes.

5. Finish with butter, scallions, basil and parsley. Serve over cooked rice.

NOTES

All recipes are courtesy of Chef Mike Beadles.
Mike Beadles is the head chef of the Tampa Bay Buccaneers.
Blair Licht is a mother of three and wife of Buccaneers general manager Jason Licht.
By Chef Mike Beadles

JOE HAWLEY'S SHRIMP FRIED RICE

Joe Hawley’s Shrimp Fried Rice

15

Minutes Prep Time

15

Minutes Cook Time

4

Servings

Buccaneers center, Joe Hawley, shares his take on an easy shrimp fried rice that’s perfect for a quick weeknight dinner.

INGREDIENTS

2 tbsp olive oil
1 large egg
1 teaspoon minced garlic
1 cup frozen peas and carrots
½ teaspoon sesame oil
½ lb shrimp, peeled, deveined and thawed
3 cups cooked rice
½ teaspoon salt
¼ teaspoon sugar
1 tablespoon soy sauce
1 teaspoon DARK soy sauce
1 green onion, chopped, for garnish

INSTRUCTIONS

1. Heat olive oil in pan until hot. Scramble egg in bowl and and pour into hot pan. Cook egg and move aside in pan.

2. Add garlic, cook until fragrant. Add peas and carrots.

3. Joe’s Tip: Add any other veggies you like at this time, too, like corn, water chestnuts and broccoli.

4. Add sesame oil and shrimp. Cook thoroughly, until shrimp becomes pink in color.

5. Add rice (Joe’s Tip: Cold rice cooked the night before works best!)

6. Add salt, sugar, soy sauce and dark soy sauce.

7. Heat thoroughly, garnish with chopped green onion and serve.

NOTES

1. Joe’s Tip: Dark soy sauce can be hard to find, so you can add a little more regular soy sauce if you don’t have this on hand.

EVAN SMITH'S MEATLOAF MUFFINS

Evan Smith's Meatloaf Muffins

15

Minutes Prep Time

25

Minutes Cook Time

12

Servings

Buccaneers starting center, Evan Smith, doesn’t just win championships—he makes a mean meatloaf muffin! Check out his quick twist on a family favorite.

INGREDIENTS

FOR THE MEATLOAF & MEATLOAF SAUCE

1 lb ground beef
1 tablespoon minced garlic
1 cup of chopped onions
1 cup Italian seasoned breadcrumbs
1 egg, beaten
2 tablespoon of mustard
¼ teaspoon salt
⅛ teaspoon of pepper
3 tablespoon ketchup
1 tablespoon brown sugar

FOR THE MASHED POTATOES

2 lbs peeled potatoes
1 cup milk
¼ cup sour cream
3 tablespoon butter
½ cup shredded cheese
¼ teaspoon salt
⅛ teaspoon pepper

INSTRUCTIONS

1. Preheat oven to 350 degrees.

2. Combine all meatloaf ingredients together in large bowl. Mix until thoroughly incorporated.

3. Spray muffin pan with cooking spray. Divide meatloaf mixture evenly among muffin pan cups.

4. In separate small bowl, combine meatloaf sauce ingredients and mix well. Top each uncooked meatloaf muffin in pan with sauce.

5. Place pan in oven and cook for approximately 25 minutes.

6. In medium/large pot, boil water and potatoes over medium heat and boil until soft. Drain potatoes and place in mixing bowl. Mix in all ingredients and mash until smooth.

7. Assemble meatloaf muffins by spooning or piping mashed potatoes on top of meatloaf. Top with green onions or favorite garnish!

CHRIS BAKER'S PEACH COBBLER CRUMBLE

Chris Baker’s Peach Cobbler Crumble

15

Minutes Prep Time

25

Minutes Cook Time

12

Servings

Buccaneers defensive tackle Chris Baker shares his favorite homestyle dessert. It’s even better with ice cream!

INGREDIENTS

FOR THE CRUMBLE

1 cup all-purpose flour
½ cup brown sugar
½ cup pecans
½ teaspoon cinnamon
¼ teaspoon salt
6 tablespoon unsalted butter
¼ cup old-fashioned rolled oats

FOR THE PEACH FILLING

1 can of peaches
1 teaspoon cornstarch
2 tablespoon unsalted butter
¼ cup brown sugar
½ teaspoon cinnamon
⅛ teaspoon salt
Vanilla bean ice cream

INSTRUCTIONS

FOR THE CRUMBLE

1. Add the flour, brown sugar, nuts, cinnamon, and salt to a bowl and whisk (or use a fork) to combine.

2. Melt the butter in a large non-stick skillet set over medium heat. Add the oats and let cook for 1-2 minutes. Add the flour mixture and stir until clumps form and there are no more flour spots. Let cook over medium-low heat, stirring often, until slightly browned. This should take about 8-10 minutes. Transfer to a plate to cool.

FOR THE PEACH FILLING

1. Add the peaches and cornstarch to a bowl and toss to coat. Melt the butter over medium heat in the same skillet you used for the crumble. Add the brown sugar, cinnamon, and salt and stir until incorporated. Carefully add the peaches and toss to coat. Cover and cook for 8-10 minutes, or until the peaches are tender.

2. Top the peaches with the crumble. You can do this right in the skillet, or transfer to a serving dish. Top with Ice cream.

NOAH SPENCE'S GRILLED CHICKEN TACOS

Noah Spence’s Grilled Chicken Tacos

5

Minutes Prep Time

15

Minutes Cook Time

4

Servings

Buccaneers defensive end, Noah Spence, offers up his favorite quick and healthy chicken tacos.

INGREDIENTS

FOR THE CHICKEN

2 skinless chicken breasts
2 tablespoon olive oil
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder
Salt + Pepper
Soft corn tortillas

FOR THE DRESSING & GARNISH

1 avocado
½ cup sour cream
Salt + Pepper
½ cabbage, shredded
Fresh cilantro, torn or chopped

INSTRUCTIONS

1. Pound out the chicken until it is an even thickness. Cut into cubes and place in bowl.

2. Pour in the olive oil and add the spices, add salt and pepper to taste. Toss the chicken in the marinade until it is evenly coated and set aside.

3. Peel and slice the avocado and place in a mixing bowl with sour cream and salt and pepper to taste. Mash together until creamy and smooth. Add preferred amount of chopped cilantro.

4. Heat a pan over medium-high heat and add the chicken. Cook for about 4-5 minutes each side or until cooked through.

5. Toast the tortillas over a natural gas burner, flipping once.

6. To assemble the tacos, fill a warmed corn tortilla with shredded cabbage and a few pieces of chicken, drizzle with avocado dressing and garnish with additional cilantro, salsa or your favorite taco sauce.

NOTES

1. Noah’s Tip: Add more or less chili powder based on your preferred level of heat.

BRYAN ANGER'S GRILLED CHICKEN TAQUITOS

Bryan Anger's Grilled Chicken Taquitos

20

Minutes Prep Time

20

Minutes Cook Time

4

Servings

Buccaneers punter Bryan Anger scores big with this easy southwest chicken dish.

INGREDIENTS

2 skinless chicken breasts
1 cup shredded cheese
2 tablespoons olive oil
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon garlic Powder
Salt + pepper
Corn tortillas
2-3 cups of vegetable oil, depending on pan size. Enough to fill pan 2” with oil.

INSTRUCTIONS

1. Pound out the chicken until it is an even thickness. Cut into cubes and place in bowl

2. Pour in the olive oil and add the spices along with a pinch of salt and pepper. Toss the chicken in the marinade until it is evenly coated and set to the side to marinade.

3. Heat a pan over medium high heat and add the chicken. Cook for about 4-5 minutes each side or until cooked through.

4. Heat a pan over medium heat with 2” of vegetable oil. Place 2 tortillas at a time in oil to soften and warm (approx. 1 minute).

5. Remove from oil, fill each tortilla with chicken mixture and shredded cheese. Roll & secure with a toothpick

6. Increase pan of oil to high heat, place taquitos in hot oil for 1-2 minutes or until golden brown. Turn over to cook for another 1-2 minutes.

7. Remove taquitos from oil, pat dry, remove toothpicks and serve with salsa, guacamole or your leftover Avocado Dressing!

NOTES

1. TIP: Add more of less chili powder based on your preferred level of heat

MIKE EVANS' STEAK AND SHRIMP

Mike Evans’ Steak and Shrimp

10

Minutes Prep Time

15

Minutes Cook Time

4

Servings

Mike Evans’ pan seared steak and shrimp makes surf-and-turf easy for a weeknight meal.

INGREDIENTS

FOR THE STEAK

1-inch thick steak, of your choice
1 tablespoon of Garlic Powder
1 tablespoon Kosher salt
1 tablespoon freshly ground black pepper
4 tablespoons canola oil
3 tablespoons butter
2 sprigs thyme
2 bunches rosemary
1 tablespoon of minced garlic

FOR THE SHRIMP

½ lb shrimp
1 cup olive oil
1 tablespoon garlic …or as much as you like (finely chopped)
1 tablespoon red pepper flakes (to taste)
2 teaspoon paprika
Salt and pepper to taste
1 tablespoon lemon juice

INSTRUCTIONS

1. Season the steak evenly with garlic, salt, and pepper on all sides.

2. Heat the canola oil in a skillet or stainless steak pan over high heat until smoking.

3. Immediately, add the butter, thyme, rosemary, swirling the pan to melt the butter quickly.

4. Place the herbs and garlic on top of the steak, and push the steak towards the top of the pan. Tilt the pan towards you to pool the butter near the bottom.

5. Using a spoon, continuously scoop the butter over the top of the steak

6. Flip steak when there is a nice crust

7. This helps not only flavor the steak, but also helps cook the steak faster. If you prefer your steak medium or medium-well, cook your steak longer.

8. To test the doneness of your steak, lightly press the tip of your left index finger to the tip of your left thumb. The fleshy area below the thumb should feel like what rare steak feels like when pressing the surface of the steak. For medium rare steak, touch your middle finger to your thumb and press the area below your thumb. For medium, touch your fourth finger to your thumb. For well done, touch your pinky to your thumb.

9. Rest the steak for 10 minutes on a cutting board.

10. While resting steak, heat olive oil in separate pan.

11. Add shrimp, garlic, red pepper flakes and paprika.

12. Add salt pepper and lemon to taste.

13. Cook until shrimp is pink.

CHICKEN AND SHRIMP ALFREDO FROM CLINTON MCDONALD

Chicken and Shrimp Alfredo from
Clinton McDonald

30

Minutes Prep Time

25

Minutes Cook Time

12

Servings

For a special dinner at home, try Bucs’ defensive tackle Clinton McDonald’s chicken and shrimp alfredo with fresh parsley and the pasta of your choice.

INGREDIENTS

FOR THE CHICKEN AND SHRIMP

3 tablespoons butter
1 pound chicken breast, cubed
1 pound shrimp,
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon salt
½ teaspoon pepper

FOR THE SAUCE

2 tablespoons butter
4 cloves garlic, minced
3 tablespoons flour
2 cups milk
½ teaspoon oregano
½ teaspoon basil
½ cup parmesan, shredded
½ teaspoon salt
½ teaspoon pepper
16 ounces pasta of your choice, cooked
¼ cup parsley
¼ cup parmesan, shredded

INSTRUCTIONS

1. In a pan over medium-high heat, melt butter, then add the chicken breast.

2. Season with salt, pepper, oregano, and basil. Cook 5 minutes, add 1 tablespoon of butter and shrimp. Season with oregano. Cook 5 more minutes or until chicken & shrimp is fully cooked. Remove from heat and set aside.

3. In the same pan over medium heat, melt butter and add the garlic. Cook until the garlic begins to soften.

4. Add half of the flour to the garlic and butter, stirring until incorporated. Then add the rest of the flour and stir.

5. Pour in the milk a little bit at a time, stirring well in between, until fully incorporated and sauce begins to thicken.

6. Season with salt, pepper, oregano, and basil, and stir well to incorporate.

7. Add parmesan cheese and stir until melted.

8. Pour the sauce over cooked pasta, add the chicken & shrimp and mix well.

9. Add parsley and extra parmesan, and mix again.

10. Enjoy!