Healthy Italian Cooking at Home

Category Archives: Beef


Most Italian Americans, I know, grew up on spaghetti and meatballs. However, meatballs can sometimes be difficult to make because it is tough to get the texture and the seasonings just  right. Often, they come out spongy or dry or dense.

Here are some of my tips for making good meatballs.

Some recipes call for beef and others call for pork. Some call for a mixture of beef and pork. Others call for beef, pork and veal. Then, there are the decisions about how much cheese, breadcrumbs and herbs to add or whether the meatballs should be cooked in the sauce or separately.

Meatballs need seasoning.  As a rule, about 1 teaspoon of salt per pound will make for perfectly seasoned meat. Herbs are also important. Without them, your meatballs will end up tasting like a burger. Change the flavor a bit with herbs like mint, oregano and marjoram.

When using all beef to make meatballs, the meat should not be too lean. You need some fat for flavor, so buy ground beef that is labeled 75% lean. Another way to add flavor is to use part ground beef and part ground pork in the meatball mixture.

Eggs are not used for moisture. They are in the meatball mix to bind the meat, breadcrumbs, cheese and herbs together. For one to two pounds of meat, you won’t need more than one egg.

Be sure not to add too many bread crumbs–about a half cup per pound of meat will be enough.

Put all the ingredients into a bowl at once and use your hands to mix them. The light touch of your hands incorporates all of the ingredients without crushing the meat.

Depending on how you’ll serve the meatballs, you should roll them to the size appropriate for the dish. In soup, for instance, you’ll want small, bite-sized meatballs. If they’re on top of spaghetti, make them medium. If they are the main course, make them 2 inches in diameter.

If you roll meatballs with dry hands, the meat mixture will stick to your skin. To remedy this, wet your hands with water.

I never fry meatballs to keep them healthy. Baking or broiling work just fine.


Here is my basic formula for meatballs:

  • 1 pound ground meat (pork, beef, veal, chicken, turkey or a combination)
  • 1/2 cup plain dried bread crumbs
  • 1 large egg
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 1 finely minced garlic clove
  • 1/4 cup minced fresh parsley
  • 1/3 cup freshly grated Parmesan cheese
  • Olive oil

Preheat the broiler or heat the oven to 350 degrees F. Oil a rimmed cookie sheet.

Mix all the ingredients together in a large bowl. With wet hands form into 12 equal sized meatballs. (Use an ice cream scoop to make them uniform in size.)

Place the meatballs on the prepared pan and broil 5 minutes each side or until completely brown. Or bake the meatballs in the oven for about 25 minutes.

If I am making the meatballs to go with spaghetti, then I simmer them in the sauce for the last hour of cooking.


Meatball Soup



  • 2 tablespoons olive oil
  • 3 leeks, white and pale green parts, chopped
  • 1/2 pound cremini mushrooms, sliced
  • 2 tablespoons tomato paste
  • 1/4 cup dry white wine
  • 2 cups pearl barley
  • 8 cups chicken broth


  • 1 pound ground chicken
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup plain dried bread crumbs
  • 1/4 teaspoon crushed fennel seed
  • 2 tablespoons minced flat-leaf parsley, plus 1/2 cup chopped parsley for garnish
  • 1 tablespoon tomato paste
  • Salt and freshly ground pepper


To make the soup:

In a large, heavy pot, heat the oil over medium-high heat.  Add the leeks and garlic and saute until very soft, about 5 minutes.  Add the mushrooms and cook, stirring often, until they begin to soften, about 5 minutes.

Add the tomato paste and wine, stir to combine and cook for 4 minutes.  Add the barley and the chicken broth and bring to a boil.  Reduce the heat to low, cover and simmer until the barley is tender, about 45 minutes.

Preheat the oven to 375°F.  Oil a rimmed cookie sheet.

To make the meatballs:

In a mixing bowl, combine the chicken, Parmesan cheese, bread crumbs, the 2 tablespoons parsley and tomato paste.  Add 1 teaspoon salt and 1/2 teaspoon pepper and mix with your hands. The mixture will be very sticky.

To form the meatballs:

Use two small spoons or a small ice cream/melon scoop to form small (1 inch) meatballs. Place on the prepared baking sheet.  Bake until the meatballs are cooked through and no longer pink in the center, about 10-12 minutes.

Add the meatballs to the soup and stir in gently. Serve the soup garnished with the 1/2 cup parsley.


Italian Meatball Stew

My mother made this often when I was growing up and I made it for my children when they were young. This dish is popular with kids if you find the right combination of vegetables that appeal to them.


  • Basic Meatball recipe above, cooked
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 medium carrots, diced
  • 1 garlic clove, minced
  • Large baking potato, peeled and diced
  • 4 ounces green beans, trimmed, cut into 1-inch-long pieces or the equivalent frozen
  • 26-28 oz. container crushed Italian tomatoes
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


Heat the oil in a large saucepan and saute the onion, carrot and garlic until softened. Add the potato, green beans, tomatoes and seasonings.

Bring to a low boil, reduce heat and cook mixture until the potatoes and beans are tender.

Gently stir in meatballs and heat until the meatballs are hot and the mixture has thickened slightly.


Meatballs Stuffed With Mozzarella Cheese

This makes a great entrée with a salad and Italian bread. If you make them smaller, they are very good as an appetizer.


  • Double batch of the Basic Meatball recipe, above
  • 1/2 lb fresh mozzarella cheese, cut into 1/2 inch cubes or mini fresh mozzarella cheese balls called pearls
  • 3 cups store-bought marinara sauce or homemade spaghetti sauce


Heat the oven to 450°F. Line a 15 x 10 inch baking pan with parchment paper; set aside.

Form meatball mixture into 2″ balls.

Press a cheese cube or ball in the middle and seal the meat around it.

Bake 12-15 minutes or until lightly brown all over. Place in a large serving bowl.

Heat marinara sauce and pour over the meatballs in the serving bowl.


Italian-American Meatball Lasagna

This is another favorite from my childhood days that my children and husband are also crazy about.


  • One recipe of basic meatballs from above
  • 12 traditional lasagna noodles
  • 4 cups homemade or store-bought marinara sauce
  • 1/4 cup fresh basil leaves, finely chopped
  • Two 15 ounce containers ricotta cheese
  • 1 egg
  • 1/2 cup grated Parmesan, divided
  • 1/4 cup chopped fresh parsley
  • 1 lb  mozzarella cheese, sliced thin


Heat oven to 350 degrees F. Oil a rimmed cookie sheet.

In a large bowl, combine the meatball mixture. With wet hands, shape into mini meatballs, using 2 teaspoons of mixture for each. Place the meatballs on the prepared cookie sheet and bake until brown all over, about 15 minutes.

To make the lasagna:

Bring a large pot of lightly salted water to boiling. Add noodles to the boiling water one at a time and cook for 10 minutes. Drain and place the noodles on kitchen towels.

Stir the chopped basil into the marinara sauce. Reserve 1 cup of the sauce for the top layer.

In a medium bowl, blend ricotta, egg, parsley and ¼ cup of the Parmesan cheese.

To assemble the lasagna:

Spread 1 cup marinara sauce in the bottom of a 13 x 9 x 2-inch baking dish. Top with 4 noodles, overlapping. Layer half of the mozzarella slices on top of the noodles, followed by half the ricotta cheese. Spread the ricotta with a spatula. Scatter half the meatballs over the noodles. Pour half 1 cup of the marinara sauce over the meatballs.

Top with 4 more noodles and layer with the remaining mozzarella and ricotta cheese. Scatter remaining meatballs over the cheese. Pour 1 cup marinara sauce over meatballs.

Top with the final 4 lasagna noodles. Spread with the reserved 1 cup of sauce. Top with the remaining Parmesan. Cover the dish with foil.

Bake at 350 degrees F for 45 minutes. Remove foil and continue to bake for 15 minutes until bubbly and slightly browned. Let stand 15 minutes before serving.


Folklore states that cooks aboard Neapolitan ships invented marinara sauce in the mid-16th century after the Spaniards introduced the tomato from America to Europe. The original recipe was resistant to spoilage due to the high acid content of the tomatoes. This made it ideal for lengthy sea voyages hundreds of years before refrigeration methods were invented. Historically, the first Italian cookbook to include tomato sauce was Lo Scalco alla Moderna (The Modern Steward), written by Italian chef, Antonio Latini, and was published in two volumes in 1692 and 1694. This early tomato sauce was more like a modern tomato salsa.

Today, the sauce is usually made with tomatoes, garlic, herbs and onions. Its many variations can include the addition of capers, olives and spices and it is occasionally sweetened with a dash of red wine. This sauce is widely used in Italian-American cuisine, which has greatly diverged from its Old World origins.

Keep your freezer or pantry stocked and you’ll always be minutes away from a great, easy meal. Visit this link for my homemade marinara recipe or use your favorite brand.

For Breakfast or Lunch:


Marinara Baked Eggs

4 servings


  • 1 cup marinara sauce
  • 4 eggs
  • Shaved Parmesan cheese, optional


Preheat oven to 350 degrees F.

Warm marinara sauce; pour 1/4 cup into each of four lightly greased 6-ounce ramekins.

Top each with 1 egg. Bake for 18 to 20 minutes or until the egg white is set and the yolk is thickened.

To serve:

Sprinkle with shaved Parmesan cheese. Serve crusty bread on the side.


Italian Stew

4 servings


  • 1 tablespoon olive oil
  • 8 ounces cremini mushrooms, quartered or sliced
  • 3/4 cup chopped green bell pepper (1 medium)
  • 1/3 cup finely chopped onion (1 small)
  • 1 teaspoon dried Italian seasoning, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups marinara sauce
  • 1 ¼ pounds uncooked ground turkey breast
  • Four ½ inch slices of Italian bread, toasted (optional)
  • 1/2 cup shredded part-skim mozzarella cheese (2 ounces)


In a 3 1/2 to 4-quart saucepan, heat oil and add ground turkey. Cook until brown.

Add mushrooms, bell pepper, onion, Italian seasoning, salt and black pepper. Cook until vegetables are tender.

Pour marinara sauce over all. Cover and cook on low-heat for 1 hour.

To serve:

Heat the broiler

Pour stew into 4 individual ovenproof bowls. Top with a slice of bread and sprinkle each with mozzarella cheese. Place under the broiler until the cheese begins to melt. Serve immediately.

You can also skip the bread and just top the hot stew with mozzarella cheese.


Pizza Stuffed Potatoes

4 servings


  • 4 medium russet potatoes
  • Olive oil
  • 1 cup shredded mozzarella cheese
  • 1 cup pre-cooked additions, such as chopped bell pepper, chopped mushrooms, crumbled Italian sausage or chopped ham
  • 2 teaspoons dried oregano or Italian seasoning
  • 2 cups marinara sauce
  • 8 teaspoons grated Parmesan cheese
  • Sliced olives, optional


Preheat oven to 425 degrees F.

Scrub  potatoes thoroughly with a brush; pat dry. Prick potatoes with a fork and rub with olive oil. Bake for 40 to 60 minutes or until tender.

Split each potato in half lengthwise. Carefully scoop out the flesh of each potato, leaving a 1/4-inch-thick shell. Place in a baking dish sprayed with olive oil cooking spray.

In a bowl mash scooped-out potato flesh; add 1 cup shredded mozzarella cheese, 1 cup desired fillings and 2 teaspoon dried oregano or Italian seasoning.

Spoon 1/4 cup marinara sauce into the bottom of each shell; divide the potato mixture evenly among the shells. Sprinkle each potato half with 1 teaspoon grated Parmesan cheese.

Bake about 15 minutes or until heated through. Garnish with sliced olives, if desired.

For Dinner:


Italian Style Pot Roast

4 servings


  • One 3 pound boneless beef chuck pot roast
  • 1 teaspoon garlic salt
  • 1 teaspoon fennel seed, toasted and crushed
  • 1/2 teaspoon ground black pepper
  • 2 medium fennel bulbs, trimmed, cored and cut into thin wedges
  • 3 medium carrots, cut in 2-inch lengths (1-1/2 cups)
  • 1 large onion, cut into thin wedges (1 cup)
  • 3 1/2 cups marinara sauce
  • 2 cups hot cooked penne pasta
  • 1/4 cup chopped fresh Italian (flat-leaf) parsley
  • Grated Parmesan cheese


Adjust the oven rack to the middle position and heat oven to 300 degrees F.

Trim fat from the meat.

In a small bowl, combine garlic salt, fennel seed and pepper; rub into the roast on all sides.

In a 5-quart Dutch Oven heat oil and brown the roast on all sides. Remove to a plate.

Place the fennel, carrot and onion in the bottom of the pot and and place the roast on top.

Pour the marinara sauce over the roast  Bring liquid to simmer over medium heat, then place a large piece of foil over the pot and cover tightly with the lid; transfer the pot to the oven.

Cook, turning the roast every 30 minutes until fully tender and a meat fork or sharp knife easily slips in and out of the meat, about 3 1/2 to 4 hours.

Toss the cooked pasta with parsley and place on a serving platter. Slice the roast. Place the sliced pot roast slices and vegetables on the plate with the pasta.

Pour the sauce over all and sprinkle with Parmesan cheese. Serve.


Marinara Poached Chicken

Serve this dish with cooked pasta, mashed potatoes or couscous.

4 servings


  • 3 cups marinara sauce
  • 4 skinless, boneless chicken breasts
  • Salt & Pepper
  • Grated Parmesan cheese and chopped fresh basil for garnish


Pour marinara sauce into a large, deep skillet with a cover; warm over medium heat.

Sprinkle skinless, boneless chicken breast halves with salt and ground black pepper. Add to the skillet and turn to coat in the sauce.

Heat just until beginning to boil; reduce heat. Simmer, covered, about 10 minutes or until the chicken is no longer pink in the center and a meat thermometer reaches 165 degrees F.

Top with grated Parmesan cheese and basil before serving.


The lazy days of summer have disappeared. Those days have gone by so quickly and here we are back into the busy after school activities routine!  Soccer, tee ball, baseball, dance, gymnastics, violin…no matter what we or our children are involved in, the usual time for these activities seems to fall right in the middle of dinner time.

Dinner doesn’t have to be eaten between 5-6 p.m., though. An early dinner, right after school, can work better on busy nights. Instead of eating an after school snack, serve dinner.  Or make smoothies which are quick to drink and easy to digest and have dinner after the activity. Bottom line, eat when it makes sense and don’t be ruled by tradition.

Many recipes can be doubled and freeze well. Making dinner for one night with a spare to freeze will save you time not only because you won’t have to cook on a busy night, but you also won’t have many dishes to wash late in the evening.

Slow Cookers can not only be used for cooking but also for keeping foods warm, so when you walk in the door, dinner is ready.

Here are some of my favorite ideas for quick and healthy meals for busy evenings.


Shrimp and Tomato Piccata

4 servings


  • 1 1/2 pounds fresh or frozen medium shrimp
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • 8 ounces fresh thin string beans, trimmed
  • 3 medium tomatoes, cut into wedges
  • 1 teaspoon finely shredded lemon peel
  • 3 tablespoons lemon juice
  • 1 tablespoon capers, drained
  • 4 oz. dried linguine


Cook the pasta al dente. Drain.

Thaw shrimp, if frozen. Peel shrimp if they have shells and devein, leaving tails intact, if desired. Rinse shrimp; pat dry with paper towels. Set aside.

In a 12-inch skillet heat 1 tablespoon of the olive oil over medium-high heat. Add garlic and green beans to the skillet; cook and stir for 3 minutes.

Add shrimp; cook and stir about 3 minutes or until shrimp are opaque. Add tomatoes; cook for 1 minute more.

For the sauce:

In a small bowl whisk together the remaining 2 tablespoons olive oil, the lemon peel, lemon juice and capers. Pour shrimp mixture over the hot cooked pasta. Drizzle sauce over the shrimp and vegetables. Serve.


Beef Sirloin Tips with Pepper Sauce

4 servings


  • 1 ½ pounds beef sirloin tip steak
  • 1/2 teaspoon smoked paprika or regular paprika
  • 1 tablespoon olive oil
  • One 12 ounce jar red and yellow sweet peppers and onions
  • 1/2 cup homemade or store-bought spaghetti sauce
  • 1/4 cup coarsely chopped fresh Italian (flat-leaf) parsley
  • Quick cooking polenta or couscous


Trim meat and cut into 1- to 1-1/2-inch chunks; sprinkle with paprika.

In a 12-inch skillet, heat oil over medium-high heat. Add meat and brown on all sides. Remove from skillet; keep warm.

Add the jar of peppers and onions with the liquid and the tomato sauce to the skillet. Cook, uncovered, 5 to 10 minutes, stirring frequently until sauce is slightly thickened.

Return meat to the skillet; heat through. Sprinkle with parsley. Serve with quick cooking polenta or couscous or mashed potatoes.


Greens, Cannellini Beans and Italian Sausage

4 servings


  • 1 tablespoon olive oil
  • 12 ounces Italian sausage links, cut lengthwise into long slices
  • 1 medium onion, cut into thin wedges (1/2 cup)
  • One 15 ounce can cannellini (white kidney) beans, rinsed and drained
  • 2 tablespoons fresh thyme leaves
  • 2 cloves garlic, minced
  • One 14 1/2 ounce can reduced-sodium chicken broth
  • 12 cups chopped kale or your favorite greens
  • 2 tablespoons balsamic vinegar


In a very large skillet heat oil over medium heat. Add sausage and  cook and until browned. Add onion and cook for 6-8 minutes until the onions are tender.

Remove mixture from the skillet to a bowl and cover with foil to keep warm.

Add beans, thyme and garlic to the skillet. Stir and heat through. Add broth. Bring to boiling; reduce heat. Boil gently, uncovered, 3 to 4 minutes.

Gradually add kale, stirring until wilted before adding more. Cook and stir for 8 to 10 minutes or until all of the greens are slightly wilted and tender.

Add sausage mixture and vinegar to the skillet; heat through. Serve with crusty Italian bread.


Crispy Fish Fillets with Apple-Celery Slaw

4 servings


  • 2 lemons, halved
  • 1/3 cup mayonnaise
  • 1 tablespoon honey
  • 3 stalks celery, thinly sliced
  • 1 Granny Smith apple, thinly sliced
  • 1 cup shredded red cabbage
  • 1 pound of your favorite fish fillets
  • 1/2 teaspoon salt
  • 1/3 cup yellow cornmeal
  • 1 teaspoon chili powder
  • 2 tablespoons vegetable oil


Cut one lemon half into 4 wedges; set aside. Juice the remaining lemon half into a large bowl. Add the mayonnaise and honey and mix well. Remove 2 tablespoons of the mixture and set aside.

For the slaw:

Stir celery, apple and cabbage into the remaining mayonnaise mixture in the bowl and refrigerate while you prepare the fish.

For the fish:

Sprinkle fish fillets with salt and brush with the reserved 2 tablespoons of mayonnaise mixture. In a shallow dish combine cornmeal and chili powder; coat fish in the cornmeal mixture.

In a 12-inch skillet heat oil over medium heat. Cook fish in hot oil 3 to 4 minutes per side or until golden and fish flakes easily when tested with a fork.

Serve fish with slaw and the lemon wedges.


Sautéed Chicken Breasts with Simple Wine Sauce

4 servings


  • 4 skinless, boneless chicken breast halves, (about 1 lb total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 3 tablespoons flour
  • 2 tablespoons olive oil
  • 1/2 cup finely chopped shallots
  • 1/2 cup dry white wine
  • 1 cup reduced-sodium chicken broth or chicken stock
  • 1 tablespoon snipped fresh chives
  • Sautéed Seasonal Vegetables


Sprinkle the chicken breasts with the salt and pepper. Place flour in a shallow dish; dip chicken in flour, turning and pressing to coat all sides of the chicken.

Preheat a large skillet over medium-high heat. Add the olive oil to the skillet; swirl to lightly coat the skillet. Add chicken breasts, smooth sides down and cook about 5 minutes or until the chicken is golden brown.

Turn chicken over; cook for 4 to 5 minutes more or until chicken is no longer pink (165 degrees F). Transfer chicken to a warm serving platter; set aside.

For the sauce:

Add the shallots to the hot skillet; cook for 2 minutes, stirring frequently. Carefully add wine; cook about 1 minute stirring to scrape up any browned bits from the bottom of skillet.

Add chicken broth to the skillet; bring to a boil and cook for 3 to 4 minutes or until liquid is reduced by half. Stir in chives. Return chicken to the skillet; heat through.

Serve the chicken and wine sauce with the veggies on the side.

For the veggies:

In a second skillet heat 1 tablespoon olive oil and 1 minced garlic clove. Add about 2 cups of sliced seasonal vegetables (zucchini, peppers, asparagus, etc.). Saute just until barely tender and sprinkle with your favorite herb, salt and pepper to taste.

FESTIVAL-OF-JOY By Leonid Afremov

FESTIVAL-OF-JOY By Leonid Afremov

Fresh seasonal produce and temperatures above normal are reasons to fix a satisfying salad for dinner. Most greens are great sources of folate and of vitamin C, which promotes healthy skin and a healthy immune system. Popular salad additions, such as tomatoes, carrots, cucumbers and bell peppers, provide an abundance of vitamins.

Most people think of salads as a first course or a side dish served with dinner. However, by adding some great toppings like grilled steak, poached chicken, boiled eggs or cold shrimp you can take any salad and turn it into a meal. Moreover, salad doesn’t always have to be about leafy greens either — many are made with beans or grains like quinoa, bulgur, barley or farro. You can vary a salad’s flavor by changing the dressing or vinaigrette. Add some crunch to your salads by adding some fresh, raw sweet corn cut off the cob, or toasted nuts or homemade croutons. Now you have a great dinner.


Steak Salad with Blue Cheese

Serves 4


  • 1 teaspoon Worcestershire sauce
  • 1/4 cup plus 2 teaspoons extra-virgin olive oil
  • 1 lb. flank or skirt steak, trimmed and cut in half
  • 4 teaspoons sherry vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1/2 teaspoon minced garlic
  • Kosher salt and freshly ground black pepper
  • 1 medium red onion, sliced crosswise in 1/4-inch-thick rounds
  • 6 oz. baby greens (6 packed cups)
  • 1 cup cherry tomatoes, halved
  • 3 oz. blue cheese, crumbled (about 3/4 cup)


Heat a large grill pan over medium-high heat or prepare a medium-high (400°F) gas or charcoal grill fire. Oil the grill grates.

In a baking dish just large enough to hold the steak, combine the Worcestershire sauce and 2 teaspoons olive oil.

Add the steak and turn to coat both sides.

Combine the vinegar, mustard, honey, garlic, 1/2 teaspoon salt and several grinds of black pepper in a small bowl. Slowly whisk in the 1/4 cup olive oil.

Season the steak with salt and pepper and grill, turning once, 3 to 5 minutes total for medium rare. Transfer the steak to a cutting board, tent with foil, and let rest 5 minutes.

Toss the greens, onions and tomatoes with just enough of the vinaigrette to coat lightly and divide the mixture among 4 serving plates.

Slice the steak across the grain and arrange both over the greens. Sprinkle the blue cheese over the salad, drizzle with additional dressing and serve.


Italian Rice Salad

6 servings


  • Garlic Vinaigrette (recipe below)
  • 3 cups cooked, slightly warm basmati rice (directions below)
  • 1 cup chopped red, green and/or orange sweet bell pepper
  • One 6 ounce jar quartered marinated artichoke hearts, drained
  • 1/3 cup chopped red onion
  • 1/4 cup pitted olives, halved
  • 2 tablespoons drained capers
  • Mixed salad greens, mesclun or torn romaine
  • Fresh basil leaves


Prepare the Garlic Vinaigrette; set aside.

To cook the rice:

Place 1 cup uncooked basmati or long grain white rice in a fine mesh sieve. Run cool water over the rice for several minutes; drain well.

In a medium saucepan, bring 2 cups water to boiling. Slowly add the rice and return to boiling; reduce heat. Simmer, covered, for 15 to 20 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and let cool about 15 minutes. Makes 3 cups.

In a large bowl, combine rice, bell pepper, artichokes, red onion, olives and capers. Stir vinaigrette and drizzle over the rice mixture; toss gently to coat.

Cover and chill for at least 1 hour or up to 24 hours. Serve rice salad on a bed of salad greens and garnish with basil.

Garlic Vinaigrette


  • 1/2 cup extra virgin olive oil
  • 1/3 cup snipped fresh Italian (flat-leaf) parsley
  • 1/4 cup white wine vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon snipped fresh basil
  • 1 teaspoon snipped fresh oregano
  • 2 cloves garlic, minced


In a small bowl, whisk together oil, parsley, vinegar, sea salt, black pepper, basil, oregano and garlic. Makes about 3/4 cup.


Asparagus and Shrimp Salad

4 servings


  • 1 pound fresh or frozen medium shrimp, peeled and deveined
  • 1/2 teaspoon finely shredded orange peel
  • 2 tablespoons orange juice plus 1/3 cup
  • 1 pound fresh asparagus, trimmed
  • 3-4 oranges
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 cups torn mixed salad greens
  • 2 oz. sliced prosciutto
  • 1/4 cup sliced green onions


Remove a 1/2 teaspoon of zest from one of the oranges. Peel oranges. Working over a bowl, cut oranges into sections and dice them; reserve 2 tablespoons and 1/3 cup of the juice. (If necessary, add additional orange juice to make the 1/3 cup.)

In a large saucepan, bring 4 cups water to boiling. Add shrimp; reduce heat. Simmer, uncovered, for 1 to 2 minutes or until shrimp are opaque. Drain in colander. Rinse with cold water; drain again and pat dry with paper towels. Transfer shrimp to a bowl. Add orange peel and the 2 tablespoons orange juice; toss gently to coat.

In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6 minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again and pat dry with paper towels.

In a small bowl, whisk together the 1/3 cup orange juice, the oil, vinegar, garlic, oregano, salt and pepper.

In a large bowl, combine shrimp, asparagus, diced oranges, prosciutto, greens and green onions. Pour dressing over all; toss gently to coat. Serve immediately.


Mediterranean Chicken Salad

4 servings


  • Lemon Dressing, recipe below
  • 12 ounces chicken tenders
  • 8 cups mixed baby greens
  • One 16 ounce jar pickled mixed vegetables (giardiniera), drained and blotted dry with paper towels
  • 1/2 cup pitted kalamata olives, halved
  • 1/2 cup crumbled feta cheese
  • 1 cup homemade croutons (directions below)


For the croutons:

Preheat the oven to 350 degrees F (175 degrees C).

Remove crusts from 2-3 hearty country bread slices. Brush bread on both sides with olive oil. Cut bread slices up into small cubes.

Bake at 350 degrees F (175 degrees C) for 15 minutes or until browned. Let cool.

Brush 2-3 tablespoons of the dressing on the chicken tenders. Lightly sprinkle with black pepper.

Heat a grill pan over medium high heat; add chicken. Reduce heat to medium. Cook 5 to 7 minutes, turning once or until no pink remains. Slice chicken tenders in bite-size chunks.

In a salad bowl toss together the greens, chicken, giardiniera, olives, feta cheese and remaining dressing. Top with croutons and serve.

Lemon Dressing

3/4 cup


  • 1 large clove of garlic, squeezed through a garlic press
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1/4 cup freshly squeezed lemon juice
  • 1/2 cup extra virgin olive oil


Mix together the ingredients and set aside.


Pasta Salad with Tuna and Summer Vegetables

6 main-dish servings


  • Salt and pepper
  • 1 lb. campanelle or fusilli pasta
  • 2 medium zucchini
  • 1 medium yellow squash
  • 1 pint cherry or grape tomatoes
  • 1/4 cup pitted Kalamata olives
  • 1/4 cup fresh flat-leaf parsley leaves
  • 3 tablespoons red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 clove garlic
  • 2 large cans or pouches of tuna in water


Heat a large covered pan of salted water to boiling on high. Add pasta; cook al dente.

Trim zucchini and squash, cut into quarters lengthwise, then cut into thin slices crosswise. Slice tomatoes in half. Slice olives in half and finely chop parsley.

In a large serving bowl, whisk vinegar, oil, garlic, 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper; stir in tomatoes.

Drain pasta well. Add to the tomato mixture along with the tuna, zucchini, squash, olives and parsley. Toss until well mixed. Chill before serving.


Small plate dining is very appealing when it is hot, as it is right now where I live. It is appealing for two and even for a small gathering of friends. This type of dining, often called tapas dining, used to be called a cocktail or appetizer party years ago. Eating lightly in such hot weather also makes sense for health reasons.

Doctors advise that in the summer, light food should be preferred because it can easily be digested. Vegetables with high water content like onions, tomatoes and cucumbers should be regularly eaten as they will not only cool down the body but provide the daily quota of nutrition as well. Foods high in fat and sugar will cause the body to work harder to process these foods. Contrary to conventional thinking, when it is really hot, you are not going to exercise these calories away.

Summer eating should be enjoyable and entertaining should be fun, even if it is hot. Small plates can be the answer and not overwork the host. You can even ask friends to bring a small plate to share with 6 or 8 friends. Here are some ideas for small plate options with an Italian flavor. Just add a few cool drinks and you are all set.


Lambrusco Cooler

Serves 8


  • 1 (750-ml) bottle lemon Italian soda, chilled
  • 8 ounces fresh cherries, pitted and quartered
  • 8 ounces fresh strawberries, hulled and sliced
  • 1 (750-ml) bottle Lambrusco


Put 1 cup of lemon soda in a large pitcher with cherries and strawberries and crush the fruit using a wooden spoon to release the juices. Chill at least 4 hours or overnight.

To serve, stir in Lambrusco and remaining soda and pour over ice.


Crostini Di Scampi

Serves 4


  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, finely minced
  • 1 sprig rosemary, plus 1 teaspoon minced
  • 16 medium shrimp, peeled and deveined, tails removed
  • Freshly ground black pepper, to taste
  • 4  ½ inch thick slices Italian country bread cut in half or quarters, brushed with olive oil and lightly toasted


Heat oil and garlic in a 12” skillet over medium-high heat. Fry the whole rosemary sprig, turning once, until crisp, 1–2 minutes. Using a slotted spoon, transfer rosemary to a paper towel to drain.

Season shrimp with pepper; add to skillet and saute, turning once, until golden about 2–3 minutes. Using a slotted spoon, transfer shrimp to paper towels to drain. Serve shrimp on toasted bread. Sprinkle with minced rosemary and freshly ground black pepper.


Zucchine Ripiene Con Ricotta

Serves 6


  • 6 medium zucchini (about 2 lbs.), halved lengthwise
  • 6 tablespoons extra-virgin olive oil
  • 3 cloves garlic, finely chopped
  • 1 yellow onion, finely chopped
  • 2 medium tomatoes, cored, seeded and chopped
  • 2 cups ricotta cheese
  • 3/4 cup grated Pecorino cheese
  • 3/4 cup fresh bread crumbs
  • 3 tablespoons finely chopped flat-leaf parsley leaves
  • 2 teaspoon chopped fresh oregano
  • 1 egg, beaten
  • Kosher salt and freshly ground black pepper, to taste


Using a small spoon, scoop out the pulp (save pulp for another use) from each zucchini half, leaving a ¼ inch rim around the edges.

Heat 2 tablespoons of the olive oil in a 10″ skillet over medium heat. Add garlic and onions; cook, stirring occasionally, until translucent, about 6 minutes. Add tomatoes and cook, stirring occasionally, until soft, about 4 minutes more. Remove from the heat and set aside.

In a medium bowl, stir together the ricotta, 1/4 cup of the Pecorino cheese, 1/4 cup of the bread crumbs, parsley, oregano and the egg. Fold in the onion mixture and season with salt and pepper. Set the filling aside.

Arrange an oven rack about 7″ from the broiler element and heat. Rub the insides of the zucchini with 2 tablespoons of the olive oil and season lightly with salt.

Place zucchini cut side up on a foil-lined baking sheet and broil for 5 minutes. Remove baking sheet from the oven and fill each zucchini half with enough of the ricotta mixture that it mounds slightly but doesn’t spill over the edges of the zucchini.

Sprinkle each stuffed zucchini with the remaining Pecorino cheese and bread crumbs and drizzle with the remaining olive oil. Broil until the zucchini are soft and the tops are lightly browned, 10 to 15 minutes.


Orange Seasoned Dry Cured Black Olives

Serves 8


  • 1 orange
  • 1 lb. dry-cured black olives
  • 1 large sprig rosemary, stemmed and roughly chopped
  • Freshly ground black pepper, to taste


Using a vegetable peeler, remove zest from the orange, taking care to peel as little of the white pith as possible; roughly chop zest and transfer to a medium bowl.

Juice the orange and add the juice to the zest along with the olives, rosemary and pepper; toss to coat. Let sit at room temperature for 1 hour to marinate before serving.


Peperoni Arrostiti Sotto Olio

6 servings


  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 orange bell pepper
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 clove garlic, minced
  • 5 leaves fresh basil leaves, finely sliced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper


Preheat an outdoor grill for high heat and lightly oil the grate. Reduce grill heat to medium.

Grill whole peppers until charred on all sides, turning about every 5 minutes. Place charred peppers in a paper or plastic food storage bag. Allow peppers to cool in the bag.

Combine olive oil, vinegar, garlic, basil, oregano, salt and pepper in a deep serving container.

Remove cooled peppers from the bag and scrape off charred skins. Cut peppers in half and remove seeds and stems. Slice peppers into long strips and place in the oil mixture. Mix well. Serve.

Store leftover peppers in refrigerator for up to 5 days.


Balsamic Glazed Meatballs

Serves 10-12


  • 1 pound ground beef
  • 1 cup Italian seasoned bread crumbs
  • 1/2 cup milk
  • 2 tablespoons tomato paste
  • 1 tablespoon Balsamic Vinegar
  • 2 eggs
  • Sea salt and ground black pepper, to taste
  • 1 teaspoon onion powder
  • 1/2 teaspoon minced garlic
  • 1/4 cup minced fresh parsley parsley
  • 1 tablespoon dried oregano
  • Balsamic Glaze, recipe below


Preheat oven to 350 degrees F.

In a large bowl, combine beef, bread crumbs and milk. Mix in tomato paste, vinegar and eggs and then add the remaining seasonings. Combine well and form into small, bite sized meatballs.

Place on a baking sheet lined with aluminum foil.

In a medium bowl, combine ingredients for the glaze and whisk together. Brush glaze over meatballs and bake for 30 minutes. Serve hot.

Balsamic Glaze

  • 1/2 cup ketchup
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons brown sugar, packed
  • 1/2 cup water

Combine ingredients in a medium bowl.  Whisk to combine well. Set aside until needed.


Italian Stuffed Mushrooms

Serves 6


  • 12 medium button mushrooms
  • 3 tablespoons extra virgin olive oil, divided
  • 1/4 cup pancetta, diced
  • 1/4 cup onion, diced
  • 1 teaspoon minced garlic
  • 1/4 cup Italian seasoned bread crumbs
  • 3 tablespoons grated Parmesan cheese
  • 3 tablespoons dry white wine
  • Sea salt and ground black pepper, to taste
  • 1/2 cup ricotta cheese


Preheat oven to 375 degrees F.

Using a spoon or your fingers, pop out mushroom stems and set aside. Finely dice 1/3 cup of the reserved mushroom stems. Reserve the rest for another use.

Heat 1 tablespoon olive oil in sauté pan over medium heat. Add diced mushroom stems, pancetta and onion. Cook until soft and lightly brown; add garlic and sauté an additional 2 minutes.

Remove from the heat and add bread crumbs, Parmesan and wine. Mix well and season with salt and pepper.

Place mushrooms, stem side up in a baking dish. Spoon ricotta inside each mushroom then top with bread crumb mixture.

Drizzle remaining olive oil on top of the bread crumb mixture. Bake for 25 minutes until soft and brown.


What do you do when it is getting close to dinner time but you just don’t feel like cooking? Maybe it has been a week of very hot weather or you had a tough day at work. Canned foods, deli ingredients, frozen fully cooked meat, such as chicken breasts, turkey cutlets, cooked shrimp and fresh summer produce can all be used to make excellent no-cook meals.

Of course, there are always salads and adding a few new ingredients will make them exciting again. Going a step further in using summer’s fresh produce means making gazpacho or other chilled soups — very refreshing plus easy to make.  Don’t forget about other raw foods as well. This is an ideal time to explore all the ways you can avoid heating up the kitchen.

Here are some ideas on what to fix on those days without heading to the nearest fast food restaurant.


Tuna-Nectarine Salad with Pita

4 servings


  • 1/2 cup plain fat-free Greek yogurt
  • 3 tablespoons low-fat buttermilk
  • 2 tablespoons mayonnaise
  • 1/4 teaspoon garlic powder
  • 2 tablespoons snipped fresh chives
  • 12 oz canned tuna in water, drained
  • 4 ripe, yet firm, nectarines or peaches, pitted and diced
  • 1/4 cup chopped, toasted pecans
  • 2 whole pita breads, quartered


In a bowl whisk together Greek yogurt, buttermilk, mayonnaise and garlic powder until smooth. Stir in chives.

Add tuna and nectarines to the yogurt mixture; toss gently to combine. Spoon tuna mixture onto salad plates; sprinkle with pecans. Serve with pita bread.


Cucumber Soup With Prosciutto Sandwiches

4 servings


  • 2 1/2 cups peeled, seeded, and chopped cucumber (about 2 medium)
  • 2 cups buttermilk
  • 1 cup plain fat-free Greek yogurt
  • 1/3 cup chopped shallot
  • 1/4 cup fresh chives or basil, plus extra for garnish
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon lemon-pepper seasoning
  • 2 tablespoons white balsamic vinegar
  • 4 slices Italian country bread
  • 1-2 tablespoons extra virgin olive oil
  • 4 ounces thinly sliced prosciutto


In a food processor combine 1 1/2 cups of the cucumber, the buttermilk, yogurt, shallot, garlic, crushed red pepper and lemon-pepper seasoning. Cover and process until mixture is smooth.

Transfer to a large bowl. Stir in the chives, balsamic vinegar and the remaining 1 cup cucumber.

Chill until serving time.

Ladle into soup bowls and garnish with chives or basil.

Drizzle bread with olive oil and top with the prosciutto, dividing evenly. Serve sandwiches with the soup.


Crab  Rolls

Serves 4


  • 1/2 pound lump crab meat or chopped cooked shrimp, defrosted if frozen
  • 1/4 cup mayonnaise
  • 4 radishes, chopped
  • 1 stalk celery, chopped, plus 2 tablespoons celery leaves
  • 1/2 Granny Smith apple, cored and chopped
  • 2 tablespoons fresh lemon juice
  • Kosher salt and black pepper
  • 4 hot dog buns, split
  • Pickles and low salt sweet potato chips, for serving


In a medium bowl, combine the crab, mayonnaise, radishes, celery, celery leaves, apple, lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper.

Dividing evenly, fill the buns with the crab mixture. Serve with the pickles and chips.


Roast Beef Salad

Serve with bread sticks.

Serves 4


  • 2 small heads Boston (tender) lettuce, torn into pieces
  • 12 ounces deli roast beef, sliced into thin strips
  • 1 large tomato, cut into wedges
  • 1/2 red onion, sliced
  • 4 ounces blue cheese, crumbled
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • Kosher salt and black pepper


Divide the lettuce, roast beef, tomato, onion, and blue cheese among four salad bowls.

In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle over the salad. Serve.


Antipasto Plate

Serve with with fresh seasonal fruit.

Serves 4


  • One 15-ounce can chickpeas, rinsed and drained
  • 1/2 cup chopped roasted red peppers
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 scallions, sliced
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 1/2 pound Provolone (or cheese of choice) cheese, sliced
  • 1/4 pound thinly sliced prosciutto
  • 1/2 cup mixed Italian olives
  • 1/2 small loaf Italian country bread


In a medium bowl, combine the chickpeas, roasted peppers, parsley, scallions, oil, ½ teaspoon salt, and ¼ teaspoon pepper.

Serve with the cheese, prosciutto, olives and bread.


Seasonal Fruit with Orange-Ricotta Cream

2 servings


  • 1/2 cup  ricotta cheese
  • 1/2 cup vanilla low-fat Greek yogurt
  • 1 tablespoon sugar
  • 1 tablespoon orange liqueur (such as Grand Marnier), optional
  • 1/2 teaspoon grated orange rind
  • 1/2 teaspoon vanilla extract
  • 1 cup quartered strawberries or whatever fruit is in season
  • 2 whole strawberries


Combine the first 6 ingredients in a blender; process until smooth. Spoon cheese mixture into a small bowl; cover and chill for 3 hours.

Spoon 1/2 cup quartered strawberries or other fruit into each of 2 small dessert dishes and top each with 2 tablespoons cheese mixture.

Garnish each serving with a whole strawberry or other fruit.


Whether you are grilling vegetables, seafood, beef, pork or poultry, use these healthy cooking tips to add flavor–but not fat–to your next cookout. Grilling is one of the healthiest cooking methods available because it sears in flavor while the fat drips away. The BBQ’s smokiness adds calorie-free flavor and you can add more flavor to grilled foods in other ways, also. Choose fresh and flavorful ingredients that have taste without adding fat or sodium. Here are some of my suggestions:

1. When choosing marinades, look out for high proportions of oil, which can add fat without contributing flavor. Rely on marinades that use juices and vinegar for acid. And opt for recipes that flavor with fresh or low-sodium ingredients.


For Grilled Chicken

Lemon-Thyme Marinade: In a small bowl, combine 1/4 cup finely chopped parsley; 1/4 cup lemon juice; 1/4 cup olive oil; 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed; 2 cloves garlic, minced; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.

Place 1 1/4 pounds boneless chicken breasts in a resealable plastic bag set in a shallow dish. Pour the marinade into the bag with the chicken; seal the bag. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain chicken; reserve marinade.

Tip: Make extra marinade and marinate some of your favorite vegetables to grill alongside the chicken.

Place chicken on an oiled grill and cook for 15 to 18 minutes or until chicken is no longer pink (165 degrees F), turning once and brushing with reserved marinade once halfway through grilling. Discard leftover marinade. Makes 4 servings.


For Grilled Flank Steak

Rosemary-Onion Marinade: In a small bowl, combine 1/4 cup chopped onion; 1/4 cup olive oil; 1/4 cup white wine vinegar; 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.

Trim fat from one flank steak. Score both sides of the steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag. Pour the marinade over steak in the bag.  Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes. Drain and discard the marinade.

Preheat grill and reduce heat to medium. Oil the grates and cook the steak about 15 minutes. Grilled corn and red bell peppers go well with this steak and you can use leftovers to make a salad for the next day.


For Grilled Fish

Garlic Marinade: In a blender or processor combine 6 garlic cloves, peeled and quartered, 1/2 onion, quartered,  1/2 red sweet pepper, quartered and seeded, 1/4 cup dry white wine, 2 tablespoons olive oil,  2 tablespoons ketchup, 2 teaspoons sweet paprika, 1/2 teaspoon salt and 1/2 teaspoon freshly ground black pepper until coarsely chopped. Stir in ¼ cup slivered fresh basil leaves.

Transfer half of the marinade to a small bowl; cover and chill until ready to serve.

Place 1 1/2 pounds fresh fish steaks or fillets (such as tuna, sea bass, swordfish or salmon), cut 1 inch thick in a shallow glass dish. Spoon remaining marinade over fish; turn fish to coat. Cover and marinate in the refrigerator for 2 to 4 hours, turning fish occasionally.

Drain fish, discarding marinade in the dish. Grill fish in an oiled grill basket over medium for 8 to 12 minutes or until fish flakes easily with a fork. Gently turn the basket once halfway through the  grilling time. Serve fish with the reserved marinade. Makes 4-6 servings.

2. Wood chunks or chips infuse meat with flavor without adding calories. You can choose from mesquite, alder, maple, cedar, nut woods (such as hickory and pecan) or fruit woods (such as cherry and apple). Soak them first in water for an hour, then drain and sprinkle directly onto the coals (for gas or electric grills, put the wood in a smoker box or heavy-duty foil). If you’re grilling longer than an hour, plan to add more wood during cooking.


Apple-Smoked Pork Loin

8 servings


  • 3 cups apple wood chips or 6 to 8 apple wood chunks
  • One 2 – 2 1/2 pound boneless pork top loin roast (single loin)
  • 2 teaspoons dried oregano, crushed
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground black pepper


At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.

Trim fat from the roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt and pepper. Sprinkle evenly over all sides of the roast; rub in with your fingers.

Drain wood chips. Prepare grill for indirect grilling over medium-low heat. For a charcoal grill use a drip pan. Sprinkle half of the drained wood chips over the coals. For a gas grill place the chips in a smoker box or in heavy-duty foil.

Place roast on the grill rack on the indirect side of the grill. Cover and grill for 1 to 1-1/2 hours or until internal temperature registers 145 degrees F on an instant-read thermometer. Add more wood chips as needed during grilling. Remove roast from grill. Cover with foil; let stand for 15 minutes before slicing.

3. Glazes are brushed onto meat near the end of cooking to add flavor. Look for glazes that rely on low sugar jellies or preserves. Here is a simple recipe to make.


Fruit Glaze

Brush on chicken, salmon or pork during the last 5 minutes of grilling time.


  • 2/3 cup low-sugar fruit preserves (such as apricot, berry or peach)
  • 1/4 cup pineapple juice
  • 1 tablespoon lemon juice
  • 1/4 teaspoon ground cardamom


Place fruit preserves in a small saucepan; snip any large pieces of fruit. Stir in pineapple juice, lemon juice and cardamom. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes. Cool about 10 minutes (glaze will thicken as it cools). Makes about 3/4 cup.

For Grilled Salmon

Rinse 1 lb of salmon and pat dry with paper towels. Cut into 4 equal pieces and measure thickness of the salmon. Sprinkle with salt and pepper.

Place salmon on oiled grill rack or in an oiled fish basket over medium heat. Grill 4-6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling. Brush with fruit glaze during the last minute or two of cooking time.

4. Seasonings that are rubbed directly onto the meat’s surface are excellent, low-fat ways to flavor grilled foods. Look for rubs with salt-free seasonings. To use a rub, sprinkle the mixture evenly over the meat. Next, rub the mixture into the meat with your fingertips.


Garlic Herb Rub


  • 1 tablespoon dried basil, crushed
  • 1 tablespoon dried thyme, crushed
  • 1 tablespoon dried marjoram, crushed
  • 1 tablespoon finely shredded lemon peel or dried lemon peel
  • 1 tablespoon garlic powder
  • 2 teaspoons dried sage, crushed
  • 2 teaspoons fennel seeds, crushed
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper


In a small bowl, combine all ingredients. Rub about 1 tablespoon of the herb mixture on 1 pound of meat and cook as desired.

If using fresh lemon peel, store rub in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month. If using dried lemon peel, store in an airtight container at room temperature for up to 6 months.

Grilled Lamb Chops

Trim fat from 6 lamb chops, cut 1 inch thick. Place the chops on a plate. Sprinkle garlic herb mixture evenly over chops; rub in with your fingers. Cover the chops with plastic wrap and marinate in the refrigerator at least 30 minutes or up to 24 hours.

Grill chops on an oiled grill on medium until chops are cooked to your likeness. (Allow 10 to 14 minutes for medium-rare and 14 to 16 minutes for medium.) Let rest 5 minutes before serving.

ravenhawks' magazine

Seasons of Magick~Mind~Body~Soul~Environmental Consciousness

Rustico Cooking

Micol Negrin's kitchen

chef mimi blog

So Much Food. So Little Time.


Eating life to the fullest!

Angie Mc's Reblog Love

a variety of interests and talents from voices that ring true and touch hearts.

With my heart in Abruzzo

Exploring my heritage in the green heart of Italy


Discovering Italy one trip at a time

Joe Gande's Blog

Music, Food, Family, Italy, Thoughts, Life...

Young and Hungry

delicious doesn't have to be difficult


A vegetarian's notes on healthy cooking

Lovely Delight Bite

For delicious moments......Find out about my secret special treats for yourself, family and friends

Poem and Dish

Poetry and Food Lover's Site...

News Anchor to Homemaker

From diapers and delicious dishes


Adventures of Bacon and Friends

Shivaay Delights

Sharing my passion for cooking and baking ♡

Splendid Recipes and More

Food That Satisfies Your Palate

Andrews' Family Cookery & Household Management

Households that create happiness, and Foods that celebrate life

Back Road Journal

Little treasures discovered while exploring the back roads of life

Tuscas värld

Smaker, dofter och gömställen kring Medelhavet

Eating My Feelings

Because food just makes life so much better.


Lover of cooking ~ Wanting to share my adventures in the kitchen!

Il mondo di Macdelice di Maria Cavallaro

Pensieri e briciole di vita

Good Food Everyday

From the heart of the Mediterranean ....

Culinary Adventures of The Twisted Chef T

Recipes from My Kitchen to Yours!

therapy bread

no, not just bread: crafting edible creations as a way to feed the spirit, body, friends and family <3


Fitness, recipes and babies in NYC

The Good, the Bad and the Italian

food/films/families and more

SOLE Food Kitchen



Amazing & fun.........Indian cooking!!

LOVE-the secret ingredient

Like to cook? Like to eat? Be a part of the conversation.

Chocolate Spoon & The Camera

A clumsy newbie in the kitchen. Una principiante ai fornelli.

An eye for food

Food is to be admired as well as desired. It should speak to you visually and make you want to taste it!


Adventures in Healthy Living

Things My Belly Likes

Where eating to live and living to eat are not mutually exclusive

Our Growing Paynes

A journey about gardening, cooking, and knitting.

gotta get baked

musings of a baking fiend


Let's talk recipes, great food and FITNESS!

on the road with Animalcouriers

pet transport through Europe and beyond

jittery cook

recipes worth sharing


vibrant inspiring nourishing yoga


site for Patricia Mitchell, author

Something Sweet Something Savoury

Family friendly recipes from a chaotic kitchen


Get every new post delivered to your Inbox.

Join 3,025 other followers

%d bloggers like this: