Healthy Italian Cooking at Home

Category Archives: Olives

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Whether you’re grilling vegetables, poultry, beef, pork or seafood, it only takes a little flavor to make everything taste good.

Dry Rubs

Dry rubs will add depth of flavor to your favorite grilled foods. They are great for tofu, fish, pork chops or ribs, chicken breasts and vegetables.

Prepared dry rubs already contain the right mix of flavors ranging from Asian to Mediterranean styles. Or mix your own rub and store in an airtight glass jar in a cool place.

Three to four tablespoons of spice rub should be enough for two pounds of food.

To apply a rub, sprinkle it over your choice of meat, poultry, fish or vegetable and lightly rub into the surface with your hands. Or place the rub in a large plastic bag with the meat and shake to coat. Then let the food sit in the refrigerator for several hours or overnight.

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Marinades

Marinades enhance flavor and can increase the tenderness of many types of meat, poultry, seafood and produce.

For best results:

Marinate seafood and vegetables for 20 minutes to develop flavor.

Marinate poultry for up to an hour for best results. For some cuts, longer than 1 hour may be too long and the poultry can either toughen or get mushy.

Beef and pork will benefit from 30-60 minutes of marinating, but can also be left to marinate overnight.

Experiment with flavor: try using wine, beer, fresh juice, spices, herbs or a combination.

Wait to brush on any sugar-based barbecue sauce or other ingredients until the final 5-10 minutes of grilling. This allows the charcoal flavor to penetrate the food first and prevents the sauce from becoming charred.

Check my recipes from last July on Rubs and Marinades For Your Summer Grilling.

GRILLING VEGGIES AND FRUITS

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Grilling intensifies the natural sweetness and flavor of most vegetables and fruits.

To achieve good results:

Use a light brushing of oil on vegetables and fruits to prevent sticking. A non-stick grate, grilling basket or foil packets, lightly coated with oil, can also be helpful.

Some vegetables (including artichokes, asparagus, beets, broccoli, carrots, parsnips and potatoes) can be precooked to shorten grilling time and ensure that the inside and outside cook evenly.

To precook: Steam or blanch the vegetable until just barely tender. Pat dry, brush lightly with oil, then grill until completely tender and lightly browned.

Veggies like eggplant, fennel, onions, mushrooms, peppers, sweet potatoes, summer squash and tomatoes should be raw when placed on the grill.

Ideal fruits for grilling should be firm and barely ripe. Watermelon, pineapple, apples, peaches and pears can all take the heat. Soak them in a marinade or drizzle with honey before grilling for added flavor.

Meaty portabella mushrooms are a great burger substitute, while button mushrooms are excellent for use in kabobs.

Cook all fruits and vegetables directly over moderately hot coals or use the indirect heat method. Rotate or move them to a cooler part of the grill during cooking as necessary to ensure that the outside isn’t cooking too quickly.

Grilled Caprese Appetizer

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Serves 8

Ingredients

  • 3 tablespoons olive oil, plus more for oiling the grill
  • 2 pints cherry tomatoes
  • 1 (12-ounce) container fresh mozzarella, drained and cut into (1-inch) chunks
  • 1/2 loaf ciabatta bread, cut into (1-inch) cubes
  • Salt and pepper to taste
  • Balsamic vinegar
  • 1/2 cup basil leaves

Directions

Brush the grill grates with oil and heat the grill to medium.

Season the tomatoes with salt and pepper.

Alternating ingredients, thread tomatoes, mozzarella and bread onto 8 skewers and brush them all over with oil.

Grill skewers, turning once, just until the cheese starts to melt and the bread shows grill marks, 2 to 3 minutes total.

Transfer the skewers to a platter, drizzle with vinegar and garnish with basil.

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Grilled Zucchini with Olive Dressing

 

Serves 4

Ingredients

  • 1/2 cup pitted Kalamata or other black olives
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons extra-virgin olive oil, divided
  • 1/2 teaspoon fine sea salt
  • 4 medium zucchini, cut in half lengthwise
  • Juice of 1/2 lemon
  • 3 cloves garlic, finely chopped

Directions

Oil the grates and prepare a grill for medium-high heat cooking.

In a blender or food processor, combine olives, vinegar, pepper, 1/4 cup water, 1 tablespoon oil and 1/4 teaspoon salt; blend until smooth and set aside.

Place zucchini in a large bowl and toss with lemon juice, garlic, remaining 2 tablespoons oil and 1/4 teaspoon salt.

Grill the zucchini on both sides until well-marked and tender, about 5 minutes per side.

Layer zucchini on a serving platter, drizzle each layer with some vinaigrette and sprinkling with some tomato. Serve hot, warm or room temperature.

GRILLING SEAFOOD

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Quick-cooking seafood is a great choice for grilling, especially on busy weeknights. When grilling seafood take extra care not to overcook it.

When it comes to seasoning, it’s best to select lighter marinades and seasonings that do not mask the delicate flavor of the seafood.

Fish

Oil fish well to help keep it moist.

Fish cooks quickly using the direct heat method. Remove it from the grill as soon as it’s done; it will continue to cook once it has been removed from the fire.

Once you place fish on the grill, don’t touch it for at least three minutes. A crust needs to form on the outside, which will allow the fish to naturally pull away from the grates. Once the crust has formed, it can be turned over without sticking or falling apart.

Thin pieces of fish can be wrapped in foil and grilled.

Firm fish, such as swordfish and tuna, are ideal for cooking on the grill.

Placing fish on cedar planks when grilling imparts a subtle woodsy flavor. Try different woods for slightly different flavors. Soak the plank in water for at least an hour prior to grilling to prevent it from catching on fire. Most fish fillets will cook on a plank, without turning, in about 20 minutes.

Fish is naturally tender and should not sit in an acid-based marinade (like lemon juice) for longer than 20 minutes, or it will start to “cook” the fish, turning it mushy.

Shrimp

Choose jumbo varieties, which are easier to handle. These can also be butterflied (leave the tail intact when shelling, then slice along the back of the shrimp without cutting all the way through).

Shrimp should be marinated or brushed lightly with oil.

Cook shrimp just until they turn pink and opaque, about 5-7 minutes. Turn them halfway through cooking. Take care not to overcook shrimp or it will become tough.

Use an oiled grill basket or skewers to contain shrimp so they don’t slip between the grates.

Rosemary Salmon Kabobs

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Serves 4

Ingredients

  • 1 pound boneless, skinless wild caught salmon fillet, cut into large chunks
  • 1 zucchini, sliced into thick rounds
  • 1 yellow bell pepper, cut into chunks
  • 1 large red onion, cut into chunks
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper
  • 2 garlic cloves, minced
  • 1 tablespoon finely chopped fresh rosemary
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons lemon juice (Meyer lemon, if possible)

Directions

Place salmon, zucchini, bell pepper and onion in a shallow baking dish and sprinkle with salt and pepper. Whisk together the garlic, rosemary, oil and lemon juice in a small bowl. Pour mixture over the salmon and vegetables, toss and marinate for 30 minutes.

Oil the grates and preheat a grill for medium-high heat cooking. Skewer the salmon and vegetables, reserving the marinade. (If using wooden skewers, soak in water for 30 minutes before assembling.)

Grill kabobs, turning once, until salmon is cooked through and the vegetables are tender, about 5 to 7 minutes. While the kabobs cook, boil the reserved marinade in a small saucepan for 5 minutes. Drizzle over the skewers just before serving.

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Grilled Shellfish and Vegetable Packets

 

Serves 4

Use any combination of shellfish and vegetables that appeal to you.

Ingredients

  • 8 small red potatoes, halved
  • 8 small (mini) bell peppers, cut in quarters
  • 8 cherry tomatoes
  • 2 ears of corn on the cob, cut in fourths
  • 1 small red onion, cut into 8 wedges
  • Extra-virgin olive oil, for drizzling
  • Salt
  • 16 small oysters, scrubbed or 16 shrimp, peeled
  • 16 littleneck clams, scrubbed
  • 16 large mussels, scrubbed
  • Chopped chives for garnish
  • Warm crusty bread, for serving

Directions

Heat a gas grill to high.

In a large bowl, drizzle the vegetables with olive oil and season with salt.

Tear off eight 16-by-18-inch pieces of heavy-duty foil. Layer the sheets in pairs. Divide the shellfish evenly among the four pairs of foil and drizzle with olive oil.

Arrange the vegetables over the shellfish and drizzle with more olive oil. Add a pinch of salt and 1 tablespoon of water to each. Fold the foil tightly into neat rectangular packets.

Arrange the packets on the grill. Cover and cook over moderately high heat, rotating once or twice, until the packets are puffed and sizzling, about 25 minutes.

Carefully open the packets, watching out for the hot steam and garnish with chopped chives. Serve with the bread on the side.


Russian Artist Wassily Kandinsky

Russian Artist Wassily Kandinsky

The arrival of spring brings out the lighter side in our dining habits, with dishes emphasizing fresh flavors, such as fruit, herbs, tender greens, seafood and more. Mild spring salads with their seasonal ingredients complement the warming weather. A spring salad can be as simple as tender greens tossed with a vinaigrette or you can dress it up by adding seasonal ingredients, like peas, asparagus, radishes and baby artichokes.

Tender greens are best in spring. Leaves should be bright and fresh looking. Choose crisp lettuces that are free of blemishes. Lettuce should be washed and thoroughly dried in a salad spinner to remove any excess moisture. Refrigerate washed-and-dried greens wrapped in dry paper towels in an airtight plastic bag for about five days.

Here are some recipes for spring salads that can be used as a first course, for lunch or as a main dish.

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Spinach Salad with Warm Parmigiano-Reggiano Dressing

Serves 6

Ingredients

  • 5 ounces baby spinach (about 10 cups)
  • 8 ounces mushrooms, sliced
  • 1/2 small red onion, thinly sliced
  • 3 tablespoons extra-virgin olive oil
  • 4 cloves garlic, minced
  • 4 anchovy fillets, minced
  • 2 1/2 tablespoons red wine vinegar
  • 1/2 cup finely grated Parmigiano-Reggiano cheese
  • Freshly ground black pepper

Directions

Place spinach, mushrooms and onion in a large salad bowl.

Heat oil in a small skillet over medium-low heat. Add garlic and cook, stirring frequently, until very fragrant, about 1 minute. Add anchovies and cook, stirring, 30 seconds.

Remove from the heat and stir in vinegar and then cheese. Pour the warm dressing over the salad, toss well and serve with a pepper mill on the table, so that you can top your salad with plenty of freshly ground black pepper.

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Bean Salad With Lemon And Herbs

6 servings

Ingredients

  • 2 cups fresh cooked beans (such as cannellini) or one 14-oz. can cannellini beans or chickpeas, rinsed
  • 6 oz fresh green beans or sugar snap peas, trimmed, cut into 1” pieces
  • 1/4 cup fresh parsley leaves
  • 1/4 cup olive oil
  • 3 tablespoons fresh chives, chopped
  • 2 tablespoons capers, chopped
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon Aleppo pepper or 1/4 crushed red pepper flakes
  • Kosher salt and freshly ground black pepper

Directions

Cook the green beans in boiling salted water for about 4 minutes, just until tender but still firm. Drain.

Mix the beans, green beans, parsley, oil, chives, capers, lemon zest, lemon juice and Aleppo pepper in a large bowl; season with salt and pepper.

Let the salad sit for at least 30 minutes to infuse the flavors.

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Radicchio, Fennel and 
Olive Panzanella

Serves 4

Ingredients

  • 6 oz Italian country-style bread, torn into bite-size pieces (about 4 cups)
  • 1 tablespoon finely grated lemon zest
  • 1/2 cup olive oil, divided
  • Kosher salt and freshly ground black pepper
  • 1 small shallot, finely chopped
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons red wine vinegar
  • 1 tablespoon chopped fresh oregano
  • 1 small head radicchio, torn into bite-size pieces
  • 1 small fennel bulb, thinly sliced
  • 1 cup fresh flat-leaf parsley leaves with tender stems
  • 1/2 cup green olives, pitted, halved
  • 3 oz aged sheep’s-milk Pecorino Romano, shaved
  • 3 oz hard salami, thinly sliced

Directions

Preheat the oven to 400°F. Mix the bread with lemon zest and ¼ cup oil on a rimmed baking sheet.

Bake, tossing occasionally, until crisp on the outside but still chewy in the center, 8–10 minutes. Let cool.

Whisk shallot, lemon juice, vinegar and oregano in a large salad bowl; season with salt and pepper. Whisk in remaining ¼ cup oil.

Add radicchio, fennel, parsley, olives, cheese, salami and toasted bread to the dressing; toss to combine.

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Grilled Chicken Salad with Radishes, Cucumbers and Pesto

Serves 4

Ingredients

  • 1/4 cup (packed) fresh basil leaves plus 2 teaspoons chopped
  • 1/4 cup (packed) fresh Italian parsley leaves
  • 4 tablespoons pine nuts, divided
  • 5 teaspoons fresh lemon juice, divided
  • 2 teaspoons chopped shallots
  • 6 tablespoons olive oil, divided, plus additional for brushing
  • 4 boneless chicken breast halves
  • 4 – 1/2 inch-thick slices country-style Italian bread
  • One 5-ounce package mixed baby greens
  • 1 cup thinly sliced radishes 
  • 1 cup thinly sliced cucumbers 

Directions

Place the 1/4 cup basil leaves, parsley, 2 tablespoons pine nuts, 1 teaspoon lemon juice and the shallots in mini processor; chop coarsely.

With machine running, gradually add 3 tablespoons olive oil.

Season pesto to taste with salt and pepper. Add more olive oil by teaspoonfuls to thin, if you want a thinner pesto.

Whisk the 2 teaspoons chopped basil, remaining 4 teaspoons lemon juice and 3 tablespoons oil in small bowl. Season dressing with and pepper. Set aside.

Prepare barbecue (medium-high heat). Brush chicken breasts on both sides with oil. Sprinkle with salt and pepper.

Grill until grill marks form and chicken is cooked through, 7 to 8 minutes per side. Transfer to a work surface; let rest 5 minutes.

Using a clean brush, brush both sides of the bread slices with oil. Grill until dark-brown grill marks appear on both sides, 2 to 3 minutes per side.

Place greens, radishes and cucumbers in large bowl. Toss with the reserved dressing. Season to taste with salt and pepper. Divide salad among 4 plates.

Cut grilled chicken breasts crosswise into thin slices. Arrange 1 sliced chicken breast on top of each salad.

Spoon pesto over the chicken. Sprinkle remaining 2 tablespoons pine nuts over salads. Serve with grilled bread slices.

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Grilled Steak Salad

Ingredients

Dressing

  • 2 tablespoons mayonnaise
  • 2 tablespoons sour cream
  • 1 tablespoon Dijon mustard
  • 1 tablespoon cold water
  • 2 teaspoons white wine vinegar
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup olive oil
  • 1/2 teaspoon minced fresh rosemary

Steak

  • 1/2 cup dry red wine
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil
  • 2 teaspoons chopped fresh rosemary
  • 2 garlic cloves, minced
  • 1 1/2 pounds flank steak
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups baby spinach leaves or any tender spring greens
  • Crumbled Gorgonzola cheese
  • Grilled baguette slices

Directions

For the dressing:

Combine mayonnaise and the next 7 ingredients in a bowl; slowly whisk in olive oil. Stir in rosemary. Store in the refrigerator until serving time.

For the steak:

Combine the wine, mustard, 1 tablespoon olive oil, chopped rosemary and garlic in a large, heavy-duty zip-top plastic bag. Add the steak and the seal bag, turning to coat.

Refrigerate 6 hours or overnight.

Preheat grill to high (450°F to 600°F). Remove steak from the marinade and discard marinade. Pat steak dry with paper towels and sprinkle with salt and pepper.

Grill, on a greased grill rack, 6 minutes on each side (for medium-rare) or to the desired degree of doneness. Let stand 5 minutes before cutting into thin slices.

Brush bread slices with oil and grill 2 to 3 minutes.

Toss spinach with 1/4 cup of the dressing and divide among 4 salad plates.

Place steak slices on top of the greens and sprinkle each with crumbled Gorgonzola cheese.

Serve the salads with grilled baguette slices and pass the remaining dressing.


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Sometimes, only a sandwich will do. Pasta seems too complicated and meat too fussy. A sandwich is simple and easy — bread, fillings – done. However, have you ever had a burger with a too-crusty bun or a multi-layered hero on bread that falls apart? Then you know what it means to choose the wrong bread for a sandwich. The basic rule of sandwich-making is that textures need to work together. You just need some basic knowledge and a bit of creativity.

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Some breads work with almost everything, and challah — like its sweeter French cousin, brioche — is one of them. If you’re looking for fluff or sweetness as a balance to salty flavors, these breads are perfect: Both will also stand up to savory, salty prosciutto, condiments and even mayonnaise-based salads.

Heartier sandwiches, like pulled pork or meatballs, require more support, so go with a bun or roll. If you’re set on slices, remember that soggy fillings — like marinated steak or tomatoes for — benefit from thick-cut slices of bread.

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On the opposite end of the spectrum are those sandwiches that require a lighter touch, especially if you’re thinking about making an open-faced sandwich. While baguettes are versatile, they also allow for thinner slicing. Baguettes are a wonderful base for a variety of toppings, especially if you’re feeding a crowd and they toast well.

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Though some would argue that a wap is not a sandwich, they are popular for typical sandwich fillings, like salads, cold cuts and scrambled eggs. Just be sure the fillings are soft enough to be rolled up.

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Are you thinking about making a Mediterranean type sandwich? You might want to choose an olive oil bread like focaccia or ciabatta. An olive oil bread  is ideal to support, tomatoes, olives hummus, feta, pickles and capers. These breads also make the best paninis.

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Want a healthy midday sandwich to get you through the day?  Earthy, multi-textured loaves are a perfect match for good-for-you fillings like leafy greens, spreads, and tofu. They are also perfect for PB&J.

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Maybe you are in the mood for a BLT or grilled cheese? Stick to the classics for these sandwiches, like a loaf of crusty sourdough. These types of sandwiches are all about what’s in the middle (cheese, bacon, tomatoes) and you want bread that will compliment them. The balance of soft chew, crusty crust and a slight tang make sourdough a good choice.

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Chicken Panini with Tapenade, Roasted Peppers and Onions

Makes about 4 large sandwiches

Ingredients

  • 1 loaf ciabatta bread thinly sliced or focaccia sliced in half
  • Artichoke and olive tapenade (recipe below)
  • 6 ounces Italian Fontina cheese, sliced
  • 4 roasted red bell peppers from a jar
  • 3/4 cup sautéed onions
  • 1 large bunch fresh basil
  • 1 pound cooked chicken breasts, sliced thin
  • Olive Oil

Directions

Spread 1 slice of bread with tapenade, and layer the cheese and peppers on top. Spread cooked onions on another slice and top with basil and chicken.

Put the two halves together, brush the outsides of the bread with olive oil, and grill on a Panini maker or on a cast iron pan with another cast iron pan pressed on top. Repeat with all remaining sandwiches.

Olive and Artichoke Tapenade

  • 4 ounces (113 g) of pitted kalamata olives
  • 4 ounces (113 g) marinated artichoke hearts
  • 2 fresh basil leaves
  • 1 teaspoon fresh thyme leaves
  • Salt and pepper to taste

Pulse all ingredients in a food processor until coarsely chopped.

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Open-Faced Roasted Vegetable Sandwiches

4 servings

Ingredients

  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1 medium eggplant, thinly sliced
  • 2 medium zucchini, halved and sliced
  • 1 large onion, sliced
  • 1 medium sweet red pepper, sliced
  • 1 medium green pepper, sliced
  • 1/4 cup mayonnaise
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • One small baguette cut in half and then in half again to make 4 pieces or use 4 – ½ inch thick slices of challah bread
  • 1 medium tomato, thinly sliced
  • 4 slices Muenster cheese

Directions

Preheat oven to 425°F. Toast bread.

In a large bowl, combine oil, garlic, salt, oregano and basil. Add vegetables and toss to coat. Transfer to two 15 x 10 x 1-inch baking pans.

Bake, uncovered, 15-20 minutes or until lightly browned, stirring occasionally.

Combine mayonnaise, vinegar and mustard; spread over toasted bread. Place on a baking sheet. Top with vegetable mixture, tomato and cheese.

Broil 6-8 in. from the heat for 2-3 minutes or until cheese is melted.

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Turkey Salad on Whole Wheat

4 sandwiches

Ingredients

  • 1 cup chopped cooked turkey or chicken breast
  • 1/3 cup chopped cored apple or chopped seeded cucumber or finely chopped celery
  • 1 hard-cooked egg, peeled and chopped
  • 2 tablespoons plain low-fat yogurt
  • 2 tablespoons light mayonnaise
  • Salt and black pepper
  • 8 slices whole wheat bread
  • 4 lettuce leaves

Directions

In a medium bowl stir together turkey, apple and egg. Add yogurt and mayonnaise; stir to combine. Season to taste with salt and pepper. Serve immediately or cover and chill up to 4 hours.

Spread chicken mixture on half of the bread slices. Top with lettuce leaves and remaining bread slices. Cut each sandwich in half.

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Healthy Everything Hoagie

Ingredients

Serves 1

  • 1 regular or whole wheat hoagie roll, sliced in half lengthwise
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon red wine vinegar
  • 2 fresh basil leaves , chopped
  • 1 large lettuce leaf
  • 1 slice deli oven roasted beef
  • 1 slice deli oven roasted turkey breast
  • 1 slice deli lean ham
  • 2 thin slices provolone cheese
  • 2 slices ripe tomato
  • 1 thin slice red onion
  • 2 thin slices green bell pepper
  • Sliced pickles, optional

Directions

In a small bowl, combine olive oil, vinegar and basil.

Drizzle mixture on the inside top half of the roll.

On the bottom half of the roll, layer ingredients in the following order: lettuce, beef, turkey, ham, cheese, tomato, onion, peppers and pickles, if using.

Cover with the top of the roll.

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Crispy Fish Fillet Sandwiches

This sandwich is oven fried and the sauce is made with yogurt to keep it healthy. Coleslaw goes well with this sandwich.

2 sandwiches

Ingredients

  • Nonstick spray
  • 2 tablespoons melted butter
  • 2 tablespoons Dijon mustard
  • 1 tablespoon chopped fresh dill
  • 1 cup panko breadcrumbs
  • 1 teaspoon cayenne pepper
  • Kosher salt and freshly cracked black pepper
  • Two 6-ounce fish fillets (tilapia, halibut, cod, snapper, grouper, etc.
  • Two 6-inch soft rolls or baguette, split and toasted
  • 1 tomato, sliced
  • Lettuce, shredded

Sandwich Spread

  • 1/4 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dill weed
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon grated lemon peel
  • 1/4 teaspoon prepared horseradish

Directions

Preheat the oven to 450 degrees F. Place a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

Combine the sauce ingredients and refrigerate until ready to make the sandwiches.

Mix together the melted butter, Dijon mustard and dill in a pie plate. In another pie plate, combine the panko, cayenne and some salt and pepper. Dredge the fish through the melted butter mixture and then through the panko. Place on the hot baking pan in the oven and bake until cooked through and lightly golden, 12 to 15 minutes.

Assemble the sandwich by slathering the toasted split roll with the Sandwich Sauce, topping with the breaded fish fillet and adding  tomato slices and shredded lettuce.


 

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Use in-season spring ingredients to create some healthier dinners this week. After a few weeks of holiday eating and chocolate candy, you may want to eat a bit lighter.

Dinner Menu 1

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Shrimp with Easy Risotto

4 servings

Ingredients

  • 1 pound fresh or frozen large shrimp in shells or shelled
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1 tablespoon butter
  • 1/3 cup chopped onion (1 small)
  • 2/3 cup uncooked Arborio rice
  • 1 14 1/2 ounce can reduced-sodium chicken broth
  • 1 cup frozen peas, thawed
  • 1/4 cup grated Parmesan cheese
  • Lemon wedges

Directions

Thaw shrimp, if frozen. Peel and devein shrimp if needed. Rinse shrimp; pat dry with paper towels.

Place shrimp in a resealable plastic bag set in a shallow dish.

For the marinade:

In a small bowl combine lemon juice, oil, garlic, oregano and salt. Pour marinade over shrimp. Seal bag; turn to coat shrimp. Marinate in the refrigerator while you prepare the risotto (15 to 25 minutes).

For the risotto:

In a medium saucepan heat butter over medium heat until melted. Add onion; cook about 5 minutes or until tender, stirring occasionally. Add rice. Cook and stir for 2 minutes more. Carefully stir in broth. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes. Remove from the heat. Stir in peas. Let stand about 1 minute or until heated through. (Rice should be tender but slightly firm and creamy.) Stir in Parmesan cheese.

Cook shrimp in a skillet or on the grill as described below. Serve shrimp with risotto and lemon wedges.

SKILLET: Heat a 12-inch skillet over medium heat. Add shrimp and marinade to the skillet. Cook about 3 minutes or until shrimp are opaque, stirring frequently.

GRILL: Drain shrimp, reserving marinade. Thread shrimp onto metal skewers, leaving 1/4 inch between shrimp. Brush shrimp with the reserved marinade.

For a charcoal or gas grill, place kabobs on the grill rack directly over medium-high heat. Cover and grill for 4 to 6 minutes or until shrimp are opaque, turning once halfway through grilling.

Dinner Menu 2

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Roasted Pork and Spring Vegetables

8 servings

Ingredients

  • 1 ½ pounds tiny new potatoes, halved
  • 1/4 cup snipped fresh rosemary
  • 1/4 cup olive oil
  • 6 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1-2 pound boneless pork top loin roast
  • 6 fresh baby artichokes or use thawed  frozen artichoke hearts, if you cannot find fresh
  • 1 tablespoon lemon juice
  • 2 cups whole baby carrots

Directions

Preheat oven to 350 degrees F.

Place potatoes in a large bowl.

In a small bowl combine rosemary, oil, garlic, salt and pepper. Pour half of the mixture over the potatoes; toss to coat.

Trim fat from meat. Place meat on a rack in a shallow roasting pan; spread the remaining oil mixture over the meat. Arrange potatoes around the meat. Roast for 35 minutes.

Meanwhile, wash artichokes if using fresh; trim stems and remove loose outer leaves. Cut 1/2 inch off the top of each artichoke. Cut each artichoke lengthwise into quarters. Place quartered artichokes in a medium bowl; toss with lemon juice.

In a covered large saucepan cook artichokes and carrots in boiling, lightly salted water for 10 minutes; drain.

Add artichokes and carrots to the roasting pan, stirring to combine with potatoes. Roast for 15 to 35 minutes more or until a meat thermometer registers 150 degrees F and vegetables are tender, stirring vegetables occasionally.

Remove from the oven. Cover meat and vegetables with foil; let stand for 10 minutes before slicing meat.

Dinner Menu 3

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Creamy Carrot Soup

4 servings

Ingredients

  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 1 pound carrots, peeled and chopped (about 3 cups)
  • 1/2 cup rice
  • 2 ½ cups reduced-sodium chicken or vegetable stock or broth
  • 1/2 teaspoon salt
  • 1 ¼ cups milk
  • 1/2 cup creme fraiche or sour cream
  • 3 green onions, finely chopped
  • 2 tablespoons finely chopped fresh dillweed
  • Paprika and coarse salt

Directions

In a 3 to 4 quart pot melt butter over medium heat. Add onion; cook for 10 minutes until tender. Add the carrots, rice, stock and salt. Bring to boiling over high heat. Reduce heat to low. Cook, covered, for 35 minutes until rice and carrots are very tender. Cool slightly.

Using a handheld immersion blender, process the mixture in the pan until completely smooth. Whisk in milk and creme fraiche.

Heat and stir over low heat. For a thinner texture, stir in additional milk. To serve, sprinkle with green onion, dillweed, paprika and coarse salt, if desired.

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White Bean Tuna Salad

4 servings

Ingredients

  • 1-15 ounce can cannellini beans, rinsed and drained
  • 2-5 ounce cans tuna packed in water, drained
  • 2 cups lightly packed arugula or spinach
  • 1/2 small red onion, thinly sliced
  • 1/4 cup fresh flat-leaf Italian parsley, chopped
  • 1/4 cup red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon dried leaf oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 lemon
  • Crusty Italian bread, sliced and toasted

Directions

In a large bowl combine beans, tuna, arugula, red onion and parsley.

For the dressing:

In a screw-top jar combine vinegar, oil, oregano, salt and pepper. Shake well to combine.

Pour dressing over tuna mixture; toss gently to combine. Squeeze juice from half of a lemon over the salad. Serve with toasted bread.

Dinner Menu 4

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Oregano Chicken and Peppers

4 servings

Ingredients

  • 1 ½ pounds bone-in meaty chicken pieces (breasts and thighs), skinned
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 lemon, thinly sliced into rounds
  • 1 large tomato, peeled and chopped (3/4 cup)
  • 1/2 cup pitted kalamata olives
  • 1/4 cup chopped onion
  • 1/4 cup snipped fresh parsley
  • 1 teaspoon dried oregano, crushed
  • 1/8 teaspoon ground red pepper (cayenne)
  • 1/4 cup dry white wine
  • 3/4 cup chicken broth
  • 1 medium green sweet pepper, cut into thin strips
  • 1 medium red sweet pepper, cut into thin strips
  • 8 oz thin spaghetti

Directions

Sprinkle chicken with salt and pepper. Heat the oil in a deep skillet with a cover. Cook chicken over medium heat about 15 minutes or until light brown, turning once. Reduce heat.

Scatter the garlic, half of the lemon slices, half of the tomato, the olives, onion, parsley and oregano over chicken pieces in the skillet. Sprinkle with ground red pepper. Add the wine and the chicken broth. Simmer, covered, for 15 minutes.

Add the remaining tomato and the bell peppers. Cook, covered, for 5 to 10 minutes more or until sweet peppers are crisp-tender and chicken is tender and no longer pink.

Cook the pasta to the al dente stage. Drain and place on a serving platter.Place the the chicken on top of the spaghetti and pour the peppers and sauce over the chicken. Garnish with remaining lemon slices.

Dinner Menu 5

lightspring6

Avocado and Asparagus Egg Sandwiches

Serves 4

Ingredients

  • 8 ounces fresh asparagus spears, trimmed
  • Boiling water
  • 1 avocado, halved, seeded, peeled, and chopped
  • 1 teaspoon lime juice
  • 4 eggs
  • 1/4 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons butter
  • 4 large slices country-style white or whole grain bread
  • 8 slices bacon, crisp cooked

Directions

Place asparagus spears in a single layer in a shallow baking pan. Pour enough boiling water over the asparagus to cover. Let stand for 10 to 12 minutes or until bright colored and crisp-tender. Drain. Finely chop three of the asparagus spears; set aside.

In a small bowl use a fork to mash the avocado; stir in lime juice. Stir in the chopped asparagus; set aside.

For the omelet:

In a small bowl whisk together the eggs, the water, salt and pepper until combined but not frothy.

Heat an 8-inch nonstick skillet with flared sides over medium-high heat until the skillet is hot. Melt 1 tablespoon of the butter in the skillet. Add half of the egg mixture; reduce heat to medium. Immediately begin stirring eggs gently but continuously with a wooden or plastic spatula until the mixture begins to come together. Stop stirring. Cook for 30 to 60 seconds or until the egg is set.

Remove from heat. Using a spatula, lift and fold an edge of omelet to opposite edge. Transfer to a warm plate. Cover with foil and keep warm. Repeat with the remaining 1 tablespoon butter and the remaining egg mixture to make a second omelet.

Toast bread. Spread avocado-asparagus mixture on 2 of the bread slices. Top with each with half the bacon, half the asparagus spears, omelets and the remaining 2 slices of bread. Cut sandwiches in half to make 4 servings.

lightspring5

Roasted Beet Salad

4 servings

Ingredients

  • 2 pounds fresh beets with tops
  • 2 sprigs fresh rosemary
  • 3 tablespoons olive oil
  • Salt and ground black pepper
  • 1/2 cup golden raisins
  • 2 tablespoons pine nuts, toasted
  • 4 ounces sliced ricotta salata cheese or feta cheese
  • Balsamic vinegar

Directions

Preheat the oven to 450 degrees F.

Cut the tops from beets; set tops aside. Place beets and rosemary on a piece of heavy foil. Drizzle with 1 tablespoon of the oil. Bring up two opposite edges of the foil; seal with a double fold. Fold in remaining edges to completely enclose. Roast beets about 60 minutes or until tender when pierced with a knife. Carefully open the packet to release the steam. Set aside until cool enough to handle. Peel skins from the beets and cut into wedges. Discard rosemary.

Meanwhile, thoroughly wash and dry the beet greens. Thinly slice just the beet greens and discard the stalks.

In a large bowl gently toss warm beets, shredded beet greens and the remaining 2 tablespoons oil until the greens are slightly wilted. Season with salt and pepper.

On a large platter or four salad plates arrange the beet mixture. Sprinkle with raisins and nuts. Top with cheese and drizzle with balsamic vinegar.

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steakand2

For conscious carnivores who like beef, the best option — for your health and for the environment — is meat from pastured cattle raised on grass from start to finish. They’re rich in good fats and managed in a sustainable way. And if you use the meat as a supporting player, rather than the main attraction, you can serve more people while spending less.

For good tasting grass-fed beef, the key is to limit the exposure to high heat so that the meat juices, in limited supply, do not escape, which is what happens over extended cooking times. Keep the steak over the hottest part of the grill for no more than 3½ minutes per side.

While your grill preheats, or about 30 minutes in advance, take the steaks out the refrigerator to take off some of the chill. Use a paper towel to pat them dry on both sides and season them well with kosher salt.

Oil the grill and place the steaks on the hottest part of the grill. Set your timer for 3 minutes for rare or 3½ minutes if you like medium-rare. Use tongs to turn the steak and reset the timer for 3 to 3½ minutes. If you have a digital instant-read thermometer, check the temperature during the last 30 seconds of cooking. For rare, remove the meat at 125 degrees, for medium-rare 130 degrees. Let the steak rest for five minutes before serving.

Grilled Rib-Eye Steaks

Ingredients

  • 1/2 cup balsamic vinegar
  • 1/2 cup minced shallots
  • 1/4 cup extra-virgin olive oil plus more for steaks and grill
  • 1/4 teaspoon dried crushed red pepper
  • 1/4 cup chopped fresh Italian parsley
  • 2 tablespoons drained capers
  • 2 teaspoons fresh thyme leaves
  • 4 3/4-inch-thick grass-fed rib-eye steaks
  • 3 garlic cloves, pressed
  • 4 teaspoons smoked paprika
  • 2 teaspoons coarse kosher salt
  • 1 1/2 teaspoons freshly ground black pepper

Directions

Simmer vinegar in small pan over medium heat until reduced to 1/4 cup, about 6 minutes. Add shallots, 1/4 cup oil, and crushed red pepper; return to simmer. Remove from heat; whisk in parsley, capers, and thyme. Season vinaigrette with salt and pepper.

Rub both sides of steaks with oil and garlic. Mix paprika, 2 teaspoons coarse salt, and 1 1/2 teaspoons black pepper in small bowl. Sprinkle on both sides of steaks. Let stand at least 15 minutes and up to 1 hour.

Prepare barbecue (medium-high heat). Brush grill rack with oil to coat. Grill steaks until cooked to desired doneness, about 3 minutes per side for medium-rare. Transfer steaks to plates. Spoon vinaigrette over each steak.

steakand3

Stuffed Grilled Zucchini

Ingredients

  • 4 medium zucchini
  • 5 teaspoons olive oil, divided
  • 2 tablespoons finely chopped red onion
  • 2 T chopped celery
  • 1/4 teaspoon minced garlic
  • 1 chopped plum tomato
  • 1/2 cup panko crumbs
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1 tablespoon minced fresh basil
  • 1/2 teaspoon salt
  • 3 tablespoons grated Parmesan cheese

Directions

Cut zucchini in half lengthwise; scoop out the pulp, leaving 1/4-inch in the shells. Brush with 2 teaspoons oil; set aside. Chop the zucchini pulp.

In a large skillet, saute pulp, celery and onion in remaining oil. Add garlic and tomato; cook 1 minute longer. Add panko crumbs; cook and stir for 2 minutes or until golden brown.

Remove the pan from the heat. Stir in the mozzarella cheese, basil and salt. Spoon mixture into the zucchini shells. Sprinkle with Parmesan cheese. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.

steakand5

Basil Potatoes

Ingredients

  • 2 lbs new potatoes, halved
  • 2 cups low-sodium chicken stock
  • 1/2 cup fresh lemon juice, plus 2 teaspoons
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt, plus extra for seasoning
  • 1/4 teaspoon freshly ground black pepper, plus extra for seasoning
  • 1 teaspoon lemon zest
  • 1/4 cup chopped fresh basil leaves

Directions

Place the potatoes, chicken stock, lemon juice, 2 tablespoons olive oil, 1 teaspoon salt, and 1/4 teaspoon black pepper in a medium saucepan. Bring to a boil over medium-high heat.

Reduce the heat and simmer until the potatoes are tender, about 20 to 25 minutes.

Drain the potatoes and place them in a serving bowl. Drizzle with the remaining 2 teaspoons olive oil. Add the lemon zest and 3 tablespoons of basil. Toss well and garnish with the remaining chopped basil.

steakand4

Creamy Spinach

Ingredients

  • 2-10 oz packages frozen chopped spinach, defrosted and drained
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 2 tablespoons ⅓ less fat cream cheese
  • 2 tablespoons milk
  • Salt and pepper

Directions

Heat oil  in small saucepan and add garlic; cook 1 minute.

Add spinach and heat.

Make a well in the center of the spinach and add the milk and cream cheese.

Heat and stir until cheese is dissolved throughout spinach.  Season with salt & pepper to taste.

steakand1

Carrot, Olive and Feta Salad

Serves 4-6

Ingredients

  • 2 pounds medium carrots, trimmed, peeled and chopped
  • Kosher salt and fresh ground pepper to taste
  • 1/4 cup extra virgin olive oil, plus 1 tablespoon for roasting
  • 2 tablespoons fresh lemon juice (about ½ a lemon)
  • 4 garlic cloves, minced
  • 2 tablespoons minced fresh flat-leaf Italian parsley
  • 2 tablespoons minced fresh oregano
  • 2 tablespoons minced fresh mint
  • 1 cup oil-cured black olives, pitted and halved
  • 6 ounces feta cheese, chopped

Directions

Mix carrots with 1 tablespoon of extra virgin olive oil. Spread onto a cookie sheet and sprinkle with a pinch of kosher salt and freshly ground pepper.

Roast for 30-35 minutes in a 350°F oven until tender. The cooking time will vary according to the thickness of the carrots. Be careful not to overcook.

In a small bowl whisk together the 1/4 cup of extra virgin olive oil, lemon juice, garlic and herbs.

Once the roasted carrots are cooled to room temperature, mix together the carrots, olives, feta, and olive oil mixture and place on a serving platter.

Serve immediately or refrigerate for up to two days. Bring to room temperature before serving.

 


porkand1

Cotoletta Alla Milanese

Cotoletta is most likely an adaptation of the southern Italian word costoletta, meaning ribs or cutlet, or it may come from the French côtelette. Though the origin and the spelling of the name are uncertain, the dish itself is not. It is a portion of meat, usually veal, fried in breadcrumbs and in its most famous form, it is called cotoletta alla milanese. Today, the technique extends to chicken, turkey and even vegetables. In dishes like these, the name describes the manner of preparation and simply means that the food has been fried with bread crumbs.

The origin of the dish is as obscure as that of the name and its spelling, with both Austrians and the Italians claiming to have invented it. Proof that cotoletta alla milanese is a Milanese invention is in fact provided by two historical documents. The first is a “menu” from 1134, for a meal given by an abbot to the choristers of Sant’ Ambrogio. The list of dishes includes “lumbulos con panito”, sliced loin in breadcrumbs.

This evidence of a Lombard specialty is quoted in Pietro Verri’s, Storia di Milano. A second item of proof is a letter written by the Austrian general, Field Marshal Radetzky, to the Imperial Staff Officer, Baron Attems. After various comments and pieces of information, the general writes of the cotoletta and describes the method of preparation, speaking of it as a new discovery. Perhaps it was the Austrians who learned the dish from south of the Alps – the Milanese certainly believe so. You probably do not want to get into the middle of that argument.

In any case this is a delicious dish to make and the only decision you need to make is what to serve with the pork. I have given you a number of choices that I think go well with a milanese recipe. Choose one.

Pork Chops Milanese

(Adapted from chef, Jonathan Waxman)

4 servings

Ingredients

  • Four 10-ounce bone-in pork rib chops
  • 5 tablespoons extra-virgin olive oil, divided, plus extra for drizzling over the pork
  • 1 teaspoon sea salt, plus more to taste
  • Freshly ground black pepper
  • 1 loaf fresh Italian country bread, crust removed and cut into 1-inch cubes
  • 1 cup all-purpose flour
  • 3 large eggs
  • 4 tablespoons unsalted butter
  • 2 lemons, juiced (about ¼ cup)
  • 2 tablespoons freshly grated Parmesan cheese

Directions

Place each pork chop in a separate large resealable plastic bag and, using a rolling-pin, gently pound each chop until it is about 8 inches in diameter and about 3/4-inch thick.

Remove each chop from the bag and coat with a drizzle of olive oil and season with salt and pepper.

In a food processor, pulse the bread cubes into fine crumbs (you should end up with about 3 cups of crumbs). Place the crumbs into a large paper bag.

Place the flour in a large bowl and season with salt and pepper.

In another large bowl, beat the eggs with 1 teaspoon of sea salt and 1 tablespoon of olive oil.

Place the pork chops in the flour, coat them well and then dip each one into the egg mixture. Transfer the chops to a rimmed baking sheet, drizzle with the remaining egg mixture, cover with plastic wrap and refrigerate for 1 hour.

Transfer the chops, one at a time, to the bag with the bread crumbs. Close the bag and shake well to coat each chop thoroughly.

Preheat a skillet large enough to hold 2 chops in a single layer. Add 2 tablespoons of olive oil and 2 tablespoons of the butter and heat over medium heat until the butter is golden brown. Place two chops in the pan and cook for 4 to 5 minutes on one side. Using a spatula, gently turn each chop. Cook for 3-4 minutes longer.

Remove from the heat and transfer the chops to a platter. Add 2 tablespoons lemon juice to the pan, stir to deglaze and pour the juices over the cooked chops.

Wipe out the pan and repeat this process with the remaining chops, oil, butter and lemon juice. Sprinkle the chops with the Parmesan cheese. serve with one of the side dishes below

Contorno (Side Dishes)

porkand2

Mascarpone Polenta with Wild Mushrooms

(Adapted from the Cuoco Pazzo Restaurant, Scottsdale, AZ)

Polenta comes in three types of grinds: fine (which has a consistency similar to wheat flour), semi coarse and coarse.

4 servings

Ingredients

  • 1½ cups polenta or ground cornmeal
  • 1 tablespoon unsalted butter
  • ½ cup fresh or frozen sweet corn kernels
  • 2 tablespoons mascarpone cheese
  • Kosher salt
  • White pepper
  • 2 tablespoons extra-virgin olive oil
  • 5 cups thinly sliced mixed mushrooms
  • 1 small shallot, finely chopped
  • 2 garlic cloves, finely sliced
  • ½ tablespoon finely chopped chives, plus additional for garnish
  • ½ tablespoon finely chopped flat-leaf parsley
  • White truffle oil
  • 2 tablespoons finely grated Parmesan

Directions

In a large saucepan, bring 5 cups of salted water to a boil. Slowly add the polenta and whisk constantly until tender, about 7 to 10 minutes. Use a wooden spoon to stir in the butter, corn and mascarpone cheese. Season with salt and white pepper. Set aside.

In a large skillet set over medium heat, heat the olive oil and add the mushrooms. Cook until they soften slightly, about 7 to 10 minutes. Add the shallot and garlic and cook until translucent. Season with salt to taste.

Stir the herbs and Parmesan cheese into the polenta and spread the polenta onto a serving platter. Spoon the mushrooms onto the center of the polenta and drizzle lightly with truffle oil. Sprinkle with chives and serve as a side to the grilled pork chops.

porkand3

Olive-Oil-Braised Broccoli Rabe

Look for broccoli rabe with vibrant green leaves and plump stems. Small-leaved plants are young and therefore mild-tasting.

Serves 4

Ingredients

  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • 3 medium garlic cloves, crushed and peeled
  • 1 bunch (1 1/4 pounds) broccoli rabe, trimmed and cut crosswise into 3-inch pieces
  • 2 teaspoons julienned lemon zest, plus fresh lemon juice for serving
  • Coarse salt
  • Freshly ground pepper
  • 1 cup homemade or store-bought low-sodium chicken stock

Directions

Heat the oil and garlic in a large straight-sided skillet over medium heat, stirring frequently, until garlic is sizzling and aromatic, but not browned, about 2 minutes.

Add the broccoli rabe, zest and 3/4 teaspoon salt, then use tongs to toss and coat in oil. Add the stock and bring to a boil, then reduce heat to a simmer. Cover and cook until broccoli rabe is tender, 7 to 10 minutes.

Transfer contents of pan (including liquid) to a serving bowl. Grind pepper over top and drizzle with olive oil and lemon juice. Serve immediately.

porkand4

Spinach Salad with Roasted Fennel and Grapefruit

(Adapted from A Good Food Day: Reboot Your Health with Food That Tastes Great.)

4 to 6 servings

Ingredients

  • 1 large fennel bulb, halved lengthwise, then sliced lengthwise ½ inch thick
  • 3 tablespoons extra-virgin olive oil, divided
  • Kosher salt and freshly ground black pepper, to taste
  • 1 pink grapefruit
  • One 5-ounce container or bag of baby spinach
  • ½ cup pitted oil-cured black olives, halved

Directions

Preheat the oven to 350°F. Line a rimmed baking sheet with foil.

Place the fennel on the prepared baking sheet and toss the wedges with 1 tablespoon of the olive oil. Season with salt and pepper and roast until tender and the edges are browned and crispy, 30 to 35 minutes.

Grate the zest of the grapefruit into a bowl. Using a sharp knife, trim ¼ inch to ½ inch off the top and bottom of the grapefruit so it stand flat on a cutting board. Following the curve of the fruit, remove the white pith and the membrane covering the fruit. Cut in between the membranes to remove the fruit and place them in the bowl with the zest. Squeeze what remains of the grapefruit over a small bowl or measuring cup to release any juice still left in the grapefruit.

In a large salad bowl, combine the spinach, olives and grapefruit segments. Add the roasted fennel along with 2 tablespoons of the reserved grapefruit juice and the remaining 2 tablespoons of olive oil. Season with salt and pepper and toss to combine. Serve as a side to the pork.

porkand5

Greens and Potatoes

Ingredients

  • 4 quarts water
  • Salt for the water
  • 3 baking potatoes, peeled and quartered crosswise
  • 2 pounds Swiss chard or spinach or kale, cleaned and cut into 1/2-inch strips
  • 1/4 cup extra virgin olive oil, divided
  • 4 garlic cloves, crushed
  • Salt and freshly ground black pepper

Directions

In a large stock pot over high heat, add the water and salt; bring to a boil. Add the potatoes and boil for 10 minutes. Add the Swiss chard. Boil until the potatoes and chard stems are tender, 20 to 30 minutes. Drain in a colander.

In a large sauté pan or skillet over medium heat, add 2 tablespoons of the olive oil, divided. Add the garlic and cook until brown. Add the chard and potatoes. Season lightly with salt and pepper. Sauté, stirring and mashing the potatoes, until the liquid has evaporated and the potatoes are coarsely mashed. If the potatoes begin to brown, reduce the heat.

Add the remaining 2 tablespoons of olive oil, season to taste with salt and pepper, and mix well. Serve as a side with the pork.


Vegetables,herbs and spices for Italian food

How to make your Italian meals healthier:

  • The satisfaction you’ll get from your food will be much greater if you manage to cook a couple of meals from scratch each week. You’ll also know exactly what’s going into your food. Make your own sauces and meatballs from scratch and, on the weekend, when you have more time make your own bread.
  • Wherever possible, buy ingredients that are in season. The typical Italian diet uses fresh produce and this helps to give dishes a great deal of flavor. It also  means you don’t have to add fat, salt or sugar to improve the taste. Italians love to wander around local markets to select their ingredients – it’s part of enjoying food and cooking.
  • When you are preparing to cook pasta you shouldn’t allocate more than 2-3 oz of dried pasta per person. I find a kitchen scale helpful in determining the right portions. Often people make the mistake of cooking the whole package of pasta and eating far too much. Also take care not to overcook pasta. Al dente (firm to the bite) pasta is better for you than soft, overcooked pasta. Italians lightly coat their pasta instead of drowning it with sauce. Excessive sauce just adds on the calories and fat content without adding any extra flavor. 
  • Olive oil is much better for you than many regular cooking oils and definitely better than cooking with butter or margarine, if you are trying to eat healthy. Olive oil is high in good fats, like monounsaturated and omega 3, as well as containing anti-oxidants.
  • Try to eat fish twice a  week. Fish is a very important part of the Italian diet and you will find many healthy Italian recipes for shellfish, seafood stews and fish.
  • Swap high calorie desserts for a fruit salad or fresh sliced fruit, as the Italians do, instead of cake after dinner. If you buy fruit when it is in season, you’ll find the taste rewarding and it will tame the sugar cravings.
  • Use beans more often and replace some of the meat in your recipes with beans.
  • When dressing your salads use a good quality balsamic vinegar so that you can reduce the amount of oil you mix with it. Balsamic vinegar is low in calories and to make a healthy dressing just mix it with a little extra virgin olive oil as a replacement for creamy salad dressings or mayonnaise.
  • Add plenty of flavor to grilled steak or grilled fish with a gremolata instead of a cream sauce.  A gremolata is an Italian garnish of raw, finely chopped garlic, fresh chopped flat leaf parsley and lemon zest and, when it is sprinkled on top of your fish or meat at the end of cooking, it adds flavor without a lot calories or fat.
  • Every mealtime in an Italian home is important and, as a result, we are very aware of and appreciate the food we consume. Avoid having the TV on and other distractions and concentrate on what and how much you’re eating and who you are eating with to make dinner an enjoyable occasion.

lighter1

Tenderloin with Tuscan Beans

Serve with a green vegetable, such as sautéed spinach or kale.

Serves 4

Ingredients

  • 1 shallot, finely chopped
  • 1 oz thinly sliced prosciutto, coarsely chopped
  • 2 tablespoons fresh basil leaves, coarsely chopped
  • 1 teaspoon dried garlic/herb seasoning
  • 1 beef or pork tenderloin  (1 1/4–1 1/2 lb)
  • 1 tablespoon olive oil
  • 1 (15-oz) can cannellini beans, rinsed and drained
  • 1 cup reduced-sodium chicken broth or stock
  • 1/3 cup sun-dried, julienne-cut tomatoes
  • 2 tablespoons lemon juice

Directions

Preheat oven to 375°F.

Chop shallot, prosciutto (you will need about 1/3 cup) and basil. Set aside.

Preheat a large skillet on medium-high 2–3 minutes. Sprinkle seasoning over meat. Place oil in the pan, then add meat; cook 6–8 minutes, turning as needed, until browned on all sides.

Transfer meat to a  baking sheet and bake 10–12 minutes or until meat reaches an internal temperature of 145°F. Let stand 5 minutes before slicing.

Return the skillet to heat on medium. Place prosciutto in the pan; cook and stir 2 minutes (until lightly crisp). Add remaining ingredients (except basil);simmer 2–3 minutes or until hot.

Stir in basil. Slice meat thinly and serve alongside the beans.

lighter4

Easy Cassoulet and Olive Bread

This dish can be made over the weekend and heated for a quick weeknight dinner.

6 Servings

Ingredients

  • 1 teaspoon fresh thyme leaves, coarsely chopped
  • 4 cloves garlic, sliced
  • 1 large yellow onion, cut into 2 inch pieces
  • 3 large carrots, cut into 2 inch pieces
  • 2 slices bacon, cut into 1 inch pieces
  • 1 tablespoon olive oil
  • 2 lb boneless, skinless chicken thighs
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 cans cannellini beans (15-16 oz), drained
  • 2 cups reduced-sodium chicken broth
  • 1 (14 oz) can (2 cups) crushed Italian tomatoes

Directions

Preheat a Dutch Oven on medium 1-2 minutes. Place oil and bacon in the pan; cook and stir 2-3 minutes or until bacon starts to brown.

Add garlic; cook and stir 1 minute. Season chicken with salt and pepper, then add to the pan; cook 2-3 minutes on each side or until browned.

Add remaining ingredients; bring to a boil. Reduce heat to low and cover pan.

Simmer 1 1/2 hours or until chicken pulls apart easily with a fork.

Remove cover and cook 7-8 minutes (without stirring) so mixture can thicken slightly. Serve with Olive Bread. (Recipe below.)

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Easy Olive Bread

Ingredients

  • Olive oil cooking spray
  • 1 lb prepared pizza dough, at room temperature
  • 1/4 cup fresh basil leaves, chopped
  • 1 (4.25-oz) can sliced black olives, drained
  • 1/4 cup grated Parmesan cheese
  • All-purpose flour, for rolling dough

Directions

Preheat oven to 425°F. Coat a baking sheet with cooking spray. Chop basil.

Pat pizza dough out on a floured board. Sprinkle the surface with the olives, cheese and basil and fold dough over several times until well blended.

Knead 3–4 minutes or until the dough is smooth. Place dough on baking sheet, forming it into a 15-inch loaf. Make two 1/4-inch slits diagonally across the top. Let stand 10 minutes to rest.

Bake the bread 10 minutes. Reduce heat to 375°F. Bake 8–10 more minutes or until golden. Let stand 5 minutes before slicing.

lighter2

Creamy Sausage Mushroom Pasta

Serve with oven-roasted asparagus.

Serves 6

Ingredients

Lighter Alfredo Style Sauce

  • 1 tablespoon butter
  • 2 garlic cloves, minced
  • 1 tablespoon all-purpose flour
  • 1 1/3 cups low-fat milk
  • 2 tablespoons reduced fat cream cheese
  • 1/2 teaspoon salt
  • 5 oz shredded Parmigiano-Reggiano cheese, divided

Pasta

  • 1 large leek, coarsely chopped
  • 2 links mild Italian pork or turkey or chicken sausage (8 oz)
  • 1 tablespoon olive oil
  • 8 oz rigatoni pasta
  • 8 oz fresh sliced cremini mushrooms
  • 1/2 cup white wine (or chicken broth)
  • 2 tablespoons fresh Italian parsley, chopped

Directions

To make the sauce:

Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano cheese, cream cheese and salt, stirring with a whisk until the cheeses melt.

To make the pasta:

Bring salted water to a boil for the pasta.

Chop leek (white part only; 1 cup) and chop parsley.

Remove sausage casing.

Preheat a large sauté pan on medium-high 2-3 minutes. Add sausage; brown 3-4 minutes, stirring to crumble the meat, or until no pink remains.

Meanwhile, cook pasta al dente following package instructions.

Remove sausage from the pan and set aside in a bowl.

Add oil, then add mushrooms and leeks; cook and stir 3-4 minutes or until tender.

Reduce heat to medium-low and stir in wine; simmer 2-3 minutes or until reduced by about one-half.

Stir in Alfredo sauce; bring to a simmer. Stir in pasta and sausage; cook and stir 1 minute. Sprinkle with remaining cheese and parsley. Serve.

lighter3

Sautéed Balsamic Fish With Vegetable Orzo

Serve with steamed broccoli.

4 servings

Ingredients

  • 2 cups water
  • 1 cup orzo pasta
  • 1 teaspoon zested lemon peel
  • 2 tablespoons fresh squeezed lemon juice
  • 5 tablespoons homemade or store-bought basil pesto, divided
  • 1/3 cup finely diced plum tomatoes,
  • 1/3 cup finely diced onions
  • 1/3 cup finely diced bell peppers
  • 4 white fish fillets, (tilapia, haddock or flounder, etc.) 5-6 oz each
  • 2 teaspoons dried salt-free garlic/herb seasoning
  • 1 tablespoon olive oil
  • 1/2 cup reduced-sodium vegetable broth
  • 1/4 cup balsamic vinegar

Directions

Bring the 2 cups of water to a boil and stir in the orzo; cook and stir 4 minutes.

Reduce heat to low; simmer and stir often for 3-4 more minutes or until the orzo is tender and most of liquid has been absorbed. It is important to stir the orzo to prevent sticking. No draining will be needed.

Stir in 3 tablespoons pesto, tomato, onion and bell pepper, lemon zest and lemon juice. Remove pan from the heat and cover; set aside.

Preheat a large skillet  on medium-high 2-3 minutes. Season fish on both sides with the garlic/herb seasoning. Place the oil in the pan, then add the fish; cook 1-2 minutes or until fish is lightly browned. Turn fish over.

Combine broth, vinegar and remaining 2 tablespoons pesto. Add to fish; cook 2-3 minutes or until mixture reduces by about one-half and fish flakes easily.

Divide orzo among four dinner plates, top with fish and some of the sauce.

lighter5

Eggs over Spinach and Polenta

Look for the polenta in the refrigerated produce section of your supermarket. Serve crusty Italian bread and a mixed green salad with this quick meal.

4 servings

Ingredients

  • 1 (16-ounce) tube of prepared polenta
  • Olive oil cooking spray and olive oil
  • 2 cups homemade marinara sauce
  • 1 (6-ounce) package fresh baby spinach
  • 4 large eggs
  • 1/2 cup (2 ounces) shredded Asiago cheese

Directions

Preheat broiler

Cut 8 polenta slices off the log, each about ½ inch thick

Arrange polenta slices on a baking sheet coated with cooking spray. Lightly brush the tops of the polenta with olive oil. Broil 3 minutes or until thoroughly heated.

Bring the sauce to a simmer in a large nonstick skillet over medium-high heat. Stir in spinach; cover and cook for 1 minute or until spinach wilts. Stir to combine. Make 4 indentations in the spinach mixture using the back of a wooden spoon. Break 1 egg into each indentation.

Cover, reduce heat, and simmer 5 minutes or until eggs are the desired degree of doneness. Sprinkle with cheese. Place 2 polenta slices on each of 4 plates; top each  with one-fourth of the spinach mixture and 1 egg.



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