Healthy Italian Cooking at Home

Category Archives: Pasta

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The province of Chieti is a located in the Abruzzo region on the eastern coast of Italy. The province is hilly and mountainous with many valleys that run along the rivers and creeks. The northern part of the province is pretty desolate, while the southern part is dotted with numerous tiny villages.

The province has  quite a history.

It was first settled by the Osci people around 1000 BCE. The area was also lived in by the Greeks, who named it Teate. The province and surrounding areas were conquered by the Romans in 305 BCE, but after the fall of Rome in 476 CE, it became a Lombard fortress. The area had been occupied by the Franks, the Normans, the Swabians, the Angevins and Aragonese rulers until it was taken over by Charles V of France. Later, it was ruled by the House of Bourbon.

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The Caracciolo nobility rebuilt the area of Chieti in Medieval times. Ferrante Caracciolo began teaching his house staff his cooking techniques, a tradition that continued within the noble family’s household for centuries. Many of the well-trained cooks were sent all over Italy and to other countries to work for royalty and heads of state. This training led to the creation of Villa Santa Maria’s culinary and hotel management school. Every year in October the province is host to La Festa dei Cuochi (the Cook’s Festival) in which locals and visitors from the world over gather to celebrate the local cuisine.

During World War II, the area was the place of a battle between German and predominantly British and Canadian forces where over 2,000 civilians died and many of the towns were  destroyed.

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The area is well-known for growing saffron but it has a different flavor from the saffron used in Spain. The first saffron bulbs were brought to Italy in 1400 by a Dominican friar named Santucci,  who brought them from his birthplace in Spain. He successfully planted the bulbs in his monastery garden and the spice was used to flavor sauces and as a curative herb.

During the autumn harvest, the first presses from the olives are often infused with chili. This is known locally as olio santo or holy oil and used on the table during meals. To experience the significance of this spicy ingredient in the region’s cuisine, visit their famous chili festival held in late August in the small town of Filetto in the province of Chieti.

Lamb is the predominate meat in cooking, vegetables are abundant and there are a large variety of herbs and the use of hot pepper called Peperoncino. Seafood dishes include fish stews, fried fish and fish sauces served over pasta, as well as fresh-water fish, mountain trout and river shrimp.

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This is a cheese loving land and they produce a number of cheeses, many of them flavored with the local herbs. Among the most famous cheeses are provolone, both mild and strong, ricotta and pecorino (made with sheep’s milk).

Desserts tend to be simple and include torroncini (a hard candy), pies and cookies often flavored with amaretto, dried figs, cinnamon, chocolate and  pine-nuts.

And not to be forgotten are the fine regional wines, such as the red Montepulciano d’Abruzzo and the whites Trebbiano d’Abruzzo and Cerasuolo d’Abruzzo. Local liqueurs are also very famous, particularly the Amaro Abruzzese.

Italian Seafood Salad

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Serves 8

Ingredients

Dressing:

  • 2 cups extra virgin olive oil
  • 1 cup lemon juice
  • 3 garlic cloves, minced
  • 2 teaspoons red chili pepper
  • Salt and pepper to taste

Seafood:

  • 1 1/2 lbs calamari rings
  • 1 1/2 lbs small fresh shrimp, peeled
  • 1 1/2 lbs bay (small) scallops
  • 4 bay leaves
  • 3 garlic cloves, smashed
  • 3 cups dry white wine
  • 3 lemons

Salad:

  • 1 cup chopped celery
  • 1 cup chopped yellow and red bell peppers
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh basil
  • 2 lemons, cut into wedges
  • Freshly ground black pepper for garnish

Directions

Combine the dressing ingredients and set aside.

In a large pot combine 10 cups water, the wine, bay leaves and crushed garlic. Cut the 3 lemons in half and squeeze the juice into the pot. Bring the mixture to a boil.

Reduce the heat to medium and add the shrimp. Cook 2 minutes, then remove the shrimp with a slotted spoon or spider and place in a serving bowl.

Repeat the procedure with the calamari, cook 2 minutes and remove to the bowl with the shrimp.

Repeat the procedure with the scallops, cook 2 minutes and remove the scallops to the bowl with the shrimp and calamari.

Be sure to drain off any water that has collected in the bowl and return the fish to the bowl.

Add the celery and the peppers to the seafood, season with salt and pepper and pour the dressing over the mixture. Mix well, cover the bowl and refrigerate the salad for at least six hours.

Just before serving, toss the salad and add the parsley and basil. Garnish with black pepper and serve with the lemon wedges.

Crepes in Broth (Crespelle-en-brodo)

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Serves 6-8

Ingredients

Broth:

  • 2 tablespoons olive oil
  • 3 lb chicken wings
  • 1 lb beef bones
  • 2 carrots, roughly chopped
  • 2 large yellow onions, roughly chopped
  • 2 stalks celery, roughly chopped
  • 1 clove garlic
  • 3 sprigs parsley
  • 1 bay leaf
  • 1 plum tomato, cored and halved

Crepes:

  • 1/4 cup minced parsley, plus more for garnish
  • 5 tablespoons flour
  • 1 tablespoon grated parmesan cheese, plus more for garnish
  • 1 tablespoon olive oil
  • 1/4 teaspoon freshly grated nutmeg
  • 5 eggs
  • Freshly ground black pepper, for serving

Directions

Make the broth:

Heat the oil in a large saucepan over medium-high. Working in batches, cook chicken wings and beef bones until browned, 35–40 minutes; transfer to a bowl.

Add the carrots, onions, celery and garlic to pan; cook until golden, 6–8 minutes. Return wings and bones to pan. Add parsley, bay leaf, tomato and 20 cups water; simmer, skimming as needed, for 4 hours.

Strain the broth through a fine-mesh sieve into a clean saucepan; keep warm.

Make the crepes:

Whisk the parsley, flour, cheese, oil, nutmeg, eggs and 1 cup water in a bowl until smooth.

Heat an 8″ nonstick skillet over medium-high. Working in batches, pour 2 tablespoons of the batter into the skillet while tilting the skillet to let the batter cover the bottom completely.

Cook until the crepe is golden on the bottom, 1–2 minutes. Turn and cook 1 minute more; transfer to a plate. Roll each crepe into a cigar shape.

To serve:

Divide the rolled crepes among soup bowls and ladle reserved broth over the top; garnish with parsley, Parmesan cheese and black pepper.

Spaghetti alla Chitarra with Lamb Ragu

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This type of sauce is usually served over spaghetti alla chitarra, a regional pasta that is shaped on a tool that resembles a guitar. Since most of us do not have such a tool, bucatini or perciatelli pasta is just fine.

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Serves 6-8

Ingredients

  • 1/4 cup olive oil
  • 1 lb ground lamb
  • 3 bay leaves
  • 3 cloves garlic, minced
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 cup dry white wine
  • 1 1/2 cups chicken stock
  • 1 (15 oz.) can whole peeled Italian tomatoes, crushed by hand
  • 2 large red bell peppers, stemmed, seeded and sliced
  • 1 large yellow bell pepper, stemmed, seeded and sliced
  • 1 lb spaghetti alla chitarra or thick spaghetti
  • Grated Pecorino Romano, for garnish

Directions

Heat oil in a 6-quartt saucepan over medium-high. Cook lamb, stirring and breaking up the meat into small pieces, until browned, 6–8 minutes.

Add bay leaves and garlic; cook until garlic is golden, 2 minutes.

Stir in wine; cook until reduced by half, 2–3 minutes. Add stock, tomatoes, salt and pepper and bring to a simmer. Reduce heat to medium-low; cook, stirring occasionally, until the sauce is slightly thickened, 35–40 minutes. Stir in peppers; cook until peppers are tender but not falling apart, about 4 minutes. Discard bay leaves.

Bring a large pot of salted water to a boil. Cook pasta until al dente, 10–12 minutes. Drain pasta and transfer to the pan with the sauce. Using tongs, toss the pasta in the sauce. Divide pasta among serving bowls and garnish with pecorino cheese.

Ricotta Fiadoni

Samsung

Ingredients

  • 4 whole eggs
  • 3 egg yolks
  • 1 egg white
  • 1 to 1 1/2 cups flour
  • 8 ounces (200 g) fresh ricotta
  • 1/2 cup raisins
  • 1/2 cup candied fruit
  • Zest of a lemon
  • 2 shots rum
  • 2 tablespoons anise seed
  • 3 teaspoons baking powder
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon lard or vegetable shortening
  • 1 tablespoon sugar, plus extra for the topping

Directions

Combine the 4 whole eggs, half the rum, half the anise, vanilla, lemon zest, the 1 tablespoon of sugar, the baking powder, and sufficient flour to make a homogeneous dough.

Combine the egg yolks, remaining rum and anise, raisins and candied fruit in a bowl, stirring well to mix thoroughly.

Preheat the oven to 350 degrees F (180 C).

Roll out the dough slightly less than 1/4-inch thick and cut out rounds with a round cutter or a glass. Place a tablespoon of filling on each round and fold them over to make half-moons. Seal edges with a fork.

Lightly beat the remaining egg white, brush the half-moons with it, sprinkle with sugar and transfer them to an oiled baking sheet. Bake for 25-30 minute until golden brown.

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hot cup of steaming tomato soup being held in gloved hands

Eating soup to take the chill off during a cold winter day is not its only benefit. Enjoy it regularly to help manage your weight. Studies based on adults who participated in a National Health and Nutrition Survey suggest that there’s a relationship between body weight and soup consumption — meaning weight goes down with more soup intake. Research conducted at Penn State finds that eating low-calorie soup before a meal (think appetizer course) may help you reduce the total calories you consume during the meal — perhaps by 20 percent.

Losing weight can be a challenge because you may feel hungry or deprived when you need to reduce your food intake. Soup can help by filling you up without too many calories and by offering you an option to order at restaurants when you go out to eat. According to the Dietary Guidelines from the U.S. Department of Health and Human Services, fiber and protein are filling nutrients, so choose a soup with ingredients such as vegetables, beans and lean protein.

Soup will not help you lose weight if it is high in calories, so avoid soups such as cheddar cheese or broccoli and cheese soup, as well as cream-based soups, such as cream of mushroom, cream of tomato or white clam chowder. If you order soup in a restaurant and it comes in a bread bowl, save yourself hundreds of calories by refraining from eating the bread bowl. Also skip croutons and other high-calorie toppings that often accompany soup courses. The soup recipes below will fill you up, but won’t add a lot of calories to your daily menu. All of the recipes are quite easy to pull together.

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Vegetable Bean Soup

Serves 4

Ingredients

  • 2 carrots, peeled, cut into small dice
  • 2 stalks celery, cut into small dice
  • 1/2 onion, cut into small dice
  • 3 medium zucchini, cut into small dice
  • 3 cloves garlic, minced
  • 6 cups low sodium vegetable broth
  • 1 bay leaf
  • 1 tablespoon freshly chopped fresh basil or 1 teaspoon, dried
  • 1 tablespoon freshly chopped oregano or 1 teaspoon, dried
  • 1 1/2 cups cooked white beans
  • 1 cup green beans, cut into ½ inch pieces
  • 4 cups fresh tomatoes, discard seeds, cut flesh into small dice

Directions

In a large pot, combine all the ingredients except the tomatoes, green beans, white beans and herbs. Simmer over very low heat for 15 to 20 minutes or until the vegetables are tender.

Add the remaining ingredients and bring to a slow simmer. Cook for 5 minutes. Remove the bay leaf before serving.

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Italian Butternut Squash, Kale and White Bean Soup

Italian Kale: Lacinato kale (also called cavolo nero, literally “black kale”, in Italian and often in English) is a variety of kale with a long tradition in Italian cuisine, especially in Tuscany.

This soup comes together very quickly.

4 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium red onion, chopped
  • 1 3/4 teaspoons sea salt, divided
  • 3 cloves garlic, minced
  • 6 cups low-sodium vegetable broth
  • 4 cups peeled and diced butternut squash
  • 1 1/2 teaspoons fresh rosemary, chopped
  • 1 teaspoon ground black pepper
  • 15 oz can cannellini beans (no salt added), drained and rinsed
  • 8 oz Italian kale chopped
  • 1 tablespoon lemon juice

Directions

Heat the oil in a stockpot over medium. Add the onion and 1/4 teaspoon of the salt. Cook, stirring occasionally, until the onion is softened, about 8 minutes.

Add the garlic and sauté until fragrant, about 1 minute.

Add the broth, squash, rosemary, pepper and remaining 1 1/2 teaspoons salt and bring to a boil over high heat. Add the beans and reduce the heat to medium-low.

Simmer uncovered until the squash is just tender, about 10 minutes. Add the kale and cook while stirring, until wilted, about 3 minutes.

Stir in the lemon juice, adjust seasoning and serve.

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Meatball & Rotini Pasta Soup

This soup makes a great dinner.

Serves 4

Ingredients

  • 4 oz whole-grain or brown rice rotini pasta
  • 8 oz extra-lean ground beef or lean ground turkey breast
  • 2 large egg whites
  • 1/3 cup quick-cooking oats
  • 1/4 cup finely chopped Italian parsley leaves
  • 1/4 teaspoon dried fennel seeds
  • 1/8 teaspoon red pepper flakes (chili)
  • 1 tablespoon olive oil
  • 3 cups low-sodium chicken broth
  • 2 whole jarred roasted red peppers 
(packed in water), drained and diced
  • 1 tablespoon chopped fresh oregano leaves, plus
 additional leaves for garnish
  • 1/4 teaspoon sea salt
  • 1 oz shredded mozzarella cheese

Directions

Cook pasta according to package 
directions for al dente. Drain and set aside.

In a large bowl, combine beef, egg whites, oats, parsley, fennel and pepper flakes. Mix well and shape into 24 one-inch balls.

In a large nonstick skillet, heat oil 
on medium-high. Working in batches, add meatballs and cook, turning frequently, for 
7 to 8 minutes, until cooked through and brown.

To the empty pasta pot, add the broth, red peppers, oregano and salt; bring to a boil and immediately reduce the heat to a simmer. Add cooked pasta and meatballs and cook until just heated through.

Spoon into serving bowls, sprinkle cheese on top and garnish with 
additional oregano.

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Winter Chicken & Barley Soup 

6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped celery
  • 2 cups sliced button mushrooms
  • 1 tablespoon minced garlic
  • 1 cup chopped carrots
  • 1 whole boneless, skinless chicken breast, diced
  • 5 cups low-sodium chicken broth
  • 2/3 cup pearl barley
  • 1/4 cup chopped fresh Italian parsley leaves
  • 1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring often, until golden brown)
  • Salt and Pepper to taste

Directions

Add oil to a large nonstick saucepan over medium heat. Stir in onions, celery, mushrooms and garlic and sauté until mushrooms are lightly browned (about 7 minutes).

Stir in carrots, diced chicken and broth and bring to a boil. Stir in the barley, cover the saucepan, and reduce heat to a simmer. Cook for about an hour or until the barley is tender.

Turn off the heat and stir in parsley and almonds. Add pepper and salt to taste.

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Roasted Winter Vegetable Soup with Parsley Pesto

Serves 4-6

Ingredients

  • 3-4 tablespoons olive oil
  • 2 large onions, peeled and diced
  • 6 carrots, peeled and sliced
  • 2 stalks celery, thinly sliced
  • 2 turnips or baking potatoes, peeled and diced
  • 1/2 pint Brussels sprouts, cut in quarters
  • 3 quarts vegetable broth
  • 1 cup canned Italian plum tomatoes, chopped
  • Fine sea salt and freshly ground black pepper
  • 1 cup parsley leaves
  • 1 clove garlic
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup grated Parmesan cheese

Directions

Preheat the oven to 375 degrees F.

Mix the onions, carrots, celery, turnips or potatoes and Brussels sprouts with olive oil and season with salt and pepper.

Pour the mixture into a roasting pan and place in the preheated oven for 45 minutes or until caramelized, stirring and shaking the pan occasionally to prevent sticking and to make sure the vegetables cook evenly.

While the vegetables roast add the vegetable broth and chopped tomatoes to a large soup pot and bring to a boil. Gently simmer for 15 minutes and then keep warm.

To make the pesto:

Place the parsley leaves, garlic, extra virgin olive oil and Parmesan cheese in a blender and puree until smooth.

When the vegetables have roasted, remove and transfer them to the hot vegetable broth. Bring to a boil over high heat. Lower the heat and let the soup simmer for 30 minutes.

Pour the soup into serving bowls and serve with a spoonful of parsley pesto.


Samsung

The Province of Campobasso is a province in the Molise region of Italy and is situated in eastern Italy on the Adriatic coast. It is bordered in the north by Abruzzo, in the southeast by Apulia and in the south by Campania. The terrain is varied and extends from the mountainous Apennines, down through hills, lakes and inland rivers to the Adriatic coast.

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The province’s mountains offer beautiful views and the forests are a natural habitat for a wide range of wildlife, including wolves and rare birds of prey. The province is also known as the perfect location for mountain climbing and for exploring a network of caves that have been carved into the limestone. Among the province’s most renowned places is Campitello Matese, part of the Municipality of San Massimo and a leading ski resort with outstanding courses and modern lifts.

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Campobasso boasts two nature reserves, the LIPU Oasis in Casacalenda and the WWF Oasis of Guardiaregia-Campochiaro. Those who love the seaside will appreciate the 24 miles of Adriatic coastline with its host of resorts.

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Beans, potatoes, grapes and olives are primary crops of the region. Durum wheat is also important to the region, so pastas are both hearty and abundant. Polenta dishes are common throughout the region. Because animals have been generally raised for sale, recipes are often vegetarian or use very small amounts of meat. Most dishes are prepared simply and use few ingredients.

Campobasso kitchen

Campobasso kitchen

Appetizers include soups made with legumes grown in the area, such as lentils, pearl barley and beans, especially fava.

Caponata is the dish that best characterizes Campobasso’s cuisine. It is made with wheat (tarallo) dampened with water and vinegar and flavored with tomatoes, celery, peppers, anchovies, black olives and boiled eggs.

Crioli con le noci is another specialty, dried cod cooked with chopped nuts, as is tacozze e fagioli, homemade pasta sauce with beans and pork rind.

Campobasso is also home to delicious sausages and cured meats: capicola or seasoned pork, ciccioli pork rinds, ham, pork sausage, salami, torcinelli (roulade, essentially of the “rest of the pig”), and pork belly.

The area’s woodlands are ideal for producing a variety of mushrooms, among them porcini, field mushrooms, gallinaccio and, of course, the renowned truffle.

Cheeses include caciocavallo, burrino, mozzarella and pecorino. Among the province’s most famous wines are Biferno (white, red and rosé) and Moscato.

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Bread with Broccoli Rabe

Serves 4

Ingredients

  • 14 oz (400g) stale durum wheat bread
  • 2 tablespoons extra virgin olive oil
  • 2 ¼ lbs (1000 g) rapini or broccoli rabe
  • Pinch salt
  • Black pepper or chili pepper

Directions

Slice the bread into ¼ inch (0.5 cm) thick slices.

Wash and clean the broccoli rabe.

Boil for 3 minutes in water to cover, add the bread and drain immediately.

Arrange the bread in layers along with the broccoli rabe. Dress with extra virgin olive oil and sprinkle with salt and pepper (or red chili flakes).

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Bean Soup

12 servings

Ingredients

  • 1 ham bone
  • 1 cup bite-sized ham pieces
  • 2 large onions, halved
  • 1 whole large garlic, skinned and cloves smashed with the side of knife
  • Fresh or dried basil or both (to taste)
  • 5 large bay leaves
  • 5 large carrots, sliced
  • 2 whole celery stalks and 4 stalks sliced
  • 3 medium potatoes, cubed
  • 3 tablespoons tomato paste
  • 1 lb dried navy or great northern beans, soaked overnight
  • 2 teaspoons baking soda
  • Salt & Pepper

Directions

Simmer in large soup pot approximately 1 1/2 hours: the ham bone with enough water to cover, onions, garlic, basil, bay leaves, 2 whole celery stalks, salt & pepper to taste.

Drain beans and place in a large pot covered with water by three inches. Add the baking soda. Simmer for 45 minutes, then drain and change the water. Simmer for 45 minutes. Add more water if necessary. When the beans are almost cooked add 1 teaspoon of salt, drain and set aside.

Strain the ham broth and discard the bone and vegetables. Add the broth to the cooked beans, ham pieces and all the remaining ingredients. Simmer for approximately one hour.

Season with salt and pepper.

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Campobasso-style Tagliolini

Pork is preferred in the mountains, while the coastal areas are mainly characterized by seafood dishes.

4 servings

  • 10 ½ oz (300g) fresh egg pasta, Tagliolini
  • 3 oz (80g) ham, julienne or peeled medium shrimp
  • 1 hot chili pepper, minced
  • 1 bunch parsley
  • 1 ¾ oz (50g) olive oil
  • Salt and black pepper

Directions

Cook the pasta al dente and reserve some of the pasta cooking water. Drain

In a skillet, heat the oil and fry the chili with the onion. Cook at moderate heat till soft, stirring often with a wooden spoon.

Add the ham or the shrimp and heat it quickly.

Add a few tablespoons of the pasta cooking water, the minced parsley and a pinch of salt and freshly ground pepper.

Add the cooked pasta and mix well. Serve.

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Old Style Ricotta Pie

2 pies

Ingredients

Pie Filling:

  • 12 eggs
  • 2 cups white sugar
  • 2 teaspoons vanilla extract
  • 3 pounds ricotta cheese

Sweet Crust:

  • 4 cups all-purpose flour
  • 5 teaspoons baking powder
  • 1 cup white sugar
  • 1/2 cup shortening plus 1 tablespoon shortening, chilled
  • 4 eggs, lightly beaten
  • 1 teaspoon vanilla extract
  • 1 tablespoon milk

Directions

For the filling:

Beat the 12 eggs, the 2 cups sugar and vanilla extract together in a large bowl. Stir in the ricotta cheese. Set aside.

For the crust:

Combine the flour, baking powder and the 1 cup sugar together. Cut in the chilled shortening with a pastry blender until the mixture resembles coarse crumbs.

Mix in the 4 beaten eggs and 1 teaspoon vanilla extract.

Divide dough into 4 balls, wrap in plastic, and chill for at least 30 minutes.

Preheat oven to 325 degrees F (165 degrees C). Grease two deep-dish 9 inch pie plates.

Roll out 2 of the balls to fit into the pie pans. Do not make the crust too thick, as it will expand during cooking. Do not flute the edges of the dough.

Roll out the other 2 balls of dough and cut each into 8 narrow strips for the top of the crust.

Pour the ricotta filling evenly into the two pie crusts. Top each pie with 8 narrow strips of dough. Brush the top of the pie with milk. Place foil on the edge of the crust.

Bake in the preheated oven for 20 minutes; remove foil. Rotate pies on the rack so they will bake evenly. Continue to bake until a knife inserted in the center of each pie comes out clean, 25 to 30 minutes more.

Cool completely on wire racks. Refrigerate until serving.

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Kate Hackett Ceramics

Kate Hackett Ceramics

There are many motivations for sticking with a healthy diet. Eating more of the good stuff (and less of the junk) can help you prevent cancer, extend your lifespan, protect your heart and manage your weight. But one thing we don’t always remember is that your diet affects not just your weight, but your body from the inside to the outside. Your body transforms the foods you eat into the cells that make up your hair, nails, skin and bones, along with your brain, heart and joints. You literally are what you eat.

Add lean meats and beans to your diet to help keep your body in hormone balance and prevent hair loss. B-vitamins from leafy greens, peas, tomatoes and carrots also support cell growth for healthy hair.

Essential fatty acids (named “essential” because your body cannot make them) help you grow brain cells and stay sharp, so feed your brain with regular doses of fish, nuts, seeds, avocado and olive oil.

The antioxidants for brain health also help the eyes, so include foods with lutein and zeaxanthin. These antioxidants, found in spinach, collard greens and kale, protect the retina from macular degeneration.

Most adults need between 1,000 and 1,200 milligrams of calcium daily. Low-fat milk, cheese, yogurt, almonds, spinach and soybeans are all good sources of dietary calcium.

Boost your vitamin C intake with fruits and vegetables, especially strawberries, oranges, pineapple, cauliflower and green peppers to keep your joints healthy.

Fiber is also essential. Whole grains, especially oats and bran, beans, nuts, fruits and vegetables can help you get your daily 20-35 grams of fiber.

Maintain disease-free and healthy looking skin with alpha-lipoic acid (ALA). This antioxidant is more powerful than vitamins C and E and protects your skin cells from damage and many of the elements it’s exposed to each day. ALA can be found in spinach, broccoli and beef. Vitamins C, E, K, and A, as well as B-vitamins, are also important for nourished skin. Enjoying a variety of colorful fruits and vegetables can help you reach the recommended amounts.

Winter comfort foods can be good for you. Sweet potatoes are filled with vitamin A and anything filled with green vegetables will give you a vitamin C boost. Switching up some ingredients for healthier ones in your favorite casserole dishes can improve a recipe’s nutrition. Also, be careful about the amount of cheese, bread and cream in a recipe.

The next time you look forward to making a comforting dish, try out one of the healthy recipes below instead of your usual go-to casserole. Another bonus is that all of the recipes below are between 300 and 350 calories per serving. That leaves some room for a healthy dessert.

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Meatballs and Bean Casserole

6 servings

Ingredients

Meatballs

  • 1 pound lean ground meat (pork, beef, 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 for the baking pan

Casserole

  • 1 tablespoon olive oil
  • 1 cup thinly sliced carrots (2 medium)
  • ½ cup chopped onion (1 medium)
  • ½ cup thinly sliced celery (1 stalk)
  • 1 cup frozen green beans
  • 2 ½ cups homemade or store-bought tomato sauce (marinara sauce)
  • 1 teaspoon dried oregano, crushed
  • Two 15 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • ¼ cup chopped green onion tops

Directions

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

To make the meatballs:

Mix all the ingredients, except the oil,  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 bake the meatballs in the oven for about 25 minutes.

In a large Dutch Oven, heat olive oil over medium heat. Add carrots, onion, and celery; cook for 8 to 10 minutes or until tender, stirring occasionally. Add green beans. Cook for 2 minutes more, stirring occasionally. Stir in tomato sauce and oregano. Stir in beans and meatballs.

Cover the pan and transfer the mixture to the oven.

Bake for 10 minutes. Uncover. Bake for 20 to 25 minutes more or until heated through. Sprinkle with green onion tops just before serving.

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Sweet Potato Shepherd’s Pie

4 servings

Ingredients

  • 1 ½ pounds sweet potatoes, peeled and cut into 2-inch pieces
  • 2 cloves garlic, halved
  • ¼ cup fat-free milk
  • ½ teaspoon salt
  • 12 ounces uncooked ground turkey breast or a mix of white and dark meat or lean ground beef
  • ½ cup chopped onion
  • 1 ¼ cups coarsely diced zucchini (1 medium)
  • 1 cup diced carrots (2 medium)
  • ½ cup frozen yellow corn
  • ¼ cup water
  • One 8 ounce can low salt tomato sauce
  • 2 tablespoons Worcestershire sauce
  • 2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
  • ⅛ teaspoon black pepper

Directions

Preheat the oven to 375 degrees F.

In a medium saucepan, cook sweet potatoes and garlic, covered, in enough lightly salted boiling water to cover for 15 to 20 minutes or until tender; drain.

Mash the sweet potatoes and gradually add milk and salt, mashing the potato mixture to make a light and fluffy mixture. Cover and keep warm.

In a large skillet cook turkey or beef and onion over medium heat until meat is brown, stirring to break up the meat as it cooks. Drain, if needed.

Stir in zucchini, carrots, corn and water. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes or until the vegetables are tender.

Add tomato sauce, Worcestershire sauce, sage and pepper to the meat mixture; heat through.

Spoon mixture into a 1-1/2-quart casserole dish, spreading evenly. Spoon mashed potato mixture on top of the pie mixture.

Bake, uncovered, in the preheated oven for 25 minutes or until heated through.

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White Bean and Kale Casserole

4 servings

Ingredients

  • 3 cups shredded kale (stems removed)
  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped (1/2 cup)
  • 1 stalk celery, chopped (1/2 cup)
  • Two 19 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • One 14 1/2 ounce can diced Italian tomatoes, undrained
  • 4 ounces thinly sliced prosciutto, cut into bite-size pieces
  • ¼ cup dry Italian seasoned bread crumbs
  • ½ teaspoon dried oregano, crushed
  • 1 clove garlic, minced
  • ¼ teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F.

In a small saucepan cook kale in a small amount of boiling water for 8 minutes or until tender. Drain well in a colander.

In a small skillet, heat 1 tablespoon of the oil over medium heat. Add onion and celery; cook for 4 minutes or until tender.

In a large bowl combine cooked kale, onion mixture, beans, tomatoes, 2 tablespoons of the bread crumbs, the oregano, garlic and pepper. Transfer mixture to a 2-quart casserole dish.

In a small bowl combine the remaining 2 tablespoons bread crumbs and the remaining 1 tablespoon oil; sprinkle over the bean mixture.

Sprinkle with diced prosciutto.

Bake, covered, for 20 minutes. Bake, uncovered, about 10 minutes more or until heated through and the prosciutto is crispy.

casserole4

Vegetable Pasta Bake

6 servings

Ingredients

  • 8 ounces dried whole wheat penne pasta
  • 2 ½ cups cauliflower florets (1/2 medium head)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 medium carrots, sliced
  • 1 stalk celery, diced
  • 12 ounces spinach, stems removed, leaves torn
  • ½ cup frozen peas
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 cup fat-free milk
  • 4 ounces extra-sharp cheddar cheese, shredded (1 cup)
  • 2 tablespoons finely shredded or grated Parmesan cheese

Directions

Preheat the oven to 350 degrees F.

In a large Dutch Oven, cook pasta al dente according to package directions; add cauliflower during the last 4 minutes of cooking. Drain and set aside.

In the same Dutch oven cook onion and garlic in hot oil over medium heat for 2 minutes. Add carrots and celery; cook just until carrots are tender. Add spinach; cook just until wilted. Stir in pasta mixture and peas.

For the cheese sauce:

In a small saucepan melt butter; stir in flour, salt and pepper. Add milk all at once; cook and stir until thickened and bubbly. Reduce heat; add cheddar cheese. Cook and stir until melted.

Stir sauce into pasta and vegetables.

Transfer to a 2 1/2-quart casserole coated with cooking spray. Bake, covered, for 35 minutes. Uncover; sprinkle with Parmesan and bake 5 minutes more.

casserole2

Pizza Casserole

8 servings

Ingredients

  • 1 tablespoon olive oil
  • ½ cup chopped onion (1 medium)
  • 2 yellow, red and/or green bell peppers, cut into thin strips
  • 1 medium zucchini (8 ounces), halved lengthwise and sliced
  • 2 cloves garlic, minced
  • Two 14 1/2 ounce can no-salt-added diced tomatoes, drained
  • 4 fully cooked chicken sausage links, halved lengthwise and sliced
  • 1 teaspoon dried Italian seasoning, crushed
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 lb package pizza dough
  • ¼ cup grated Parmesan cheese
  • 2 cups shredded mozzarella cheese (8 ounces)

Directions

Preheat the oven to 350 degrees F.

Grease a 2-quart rectangular baking dish; set aside.

In a large skillet heat oil over medium-high heat. Add onion and bell peppers; cook and stir for 5 minutes. Add zucchini and garlic; cook for 5 minutes more, stirring occasionally.

Add tomatoes, sliced sausage, half of the Italian seasoning, salt and black pepper to the mixture in the skillet. Bring to boiling; boil gently, uncovered, for 5 to 7 minutes or until most of the liquid evaporates.

Place pizza dough on a lightly floured surface. Using a knife or pastry wheel, cut pizza dough into 16 strips.

Remove skillet from the heat. Stir in the Parmesan cheese and half of the mozzarella cheese. Spoon mixture into the prepared dish. Top with the remaining mozzarella cheese.

Arrange pizza dough strips  on top of the casserole in a lattice pattern. Sprinkle with remaining Italian seasoning. Bake, uncovered, about 30 minutes or until the crust is brown and the filling is bubbly.

Let stand for 10 minutes before serving.


rovigocover

The Province of Rovigo is located in the Veneto region in the northwestern section of Italy. Rovigo lies in the southern part of the region in the Po Valley and is crossed by two major rivers: the Po and the Adige. It is a land where a dense network of canals, drainage units, reclaimed lands and plantations coexist with nature. A quiet world, where silence is only interrupted by the sound of birds and the flow of the Po River.

The Medieval influence can be seen in the towers that look over the cities in the province, such as the tower in via Pighin and the two leaning towers: Donà – one of the highest Italian towers – and the Mozza tower. The Cathedral dedicated to St. Stephen preserves many sculptures and paintings. The National Archaeological Museum contains Etruscan and Roman artifacts.

rovigo3

True to Italian tradition, many feasts and festivals are held throughout the Province of Rovigo, celebrating age-old customs that still flourish today. Strawberries, wheat and polenta are just some of the foodstuffs that are featured in these festivals in addition to the traditional Christmas and Easter celebrations. The Sagra degli Aquiloni (Kite Festival) is an event dedicated to children with prizes for the most beautiful and the highest-flying kite. The carnival celebration in Fratta Polesine might be one of the most beautiful events. The parade of carnival floats, games and events among the monuments of the old town on the last Sunday of carnival is very popular, as is the carnival cuisine.

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Many crops grow well in the fertile Po Basin. Beans, radicchio, asparagus, pumpkins, squash, corn, celery, artichokes and cherries. All lend themselves perfectly to the region’s cooking. Excellent honey is produced here. Wine culture is strong in the region, with many types of whites and reds being produced here. Wine and grappa making are  favorite hobbies because of the excellent quality of the region’s grapes. There are a great variety of excellent local wines, such as Refosco ai Merlot, Cabernet Sauvignon, Lambrusco and Raboso. White wines include Malvasia, Sauvignon, Riesling and Trebbiano.

rovigo1

Rice production has been honed to a fine art in the region, with countless creamy risotto recipes giving testament to the fact that rice is important. Cattle farming and the dairy industry are highly prized in this area (butter is often used instead of olive oil in cooking) and cheeses find their way into many dishes.

The typical cuisine of the region is based on local products that, of course, would include rice. Along the coastline, fish and shellfish are favorite additions and typical foods include platters of steamed shellfish, pasta with cannucce (mantis shrimp) and gnocchi with baby mullet and fried local fish. Risotto (cooked with eel, mullet and bass), rice in a fish broth, guinea fowl “in tecia” (cooked in an earthenware pot) or the fòlaga (bald coot stewed with beans) are all popular dishes.

A well-known appetizer is “sarde in saor” (sardines in sweet and sour sauce). Another great food tradition in the region is cicchetti, small snacks or side dishes that are usually eaten with a small glass of wine at the popular wine bars. These snacks are often tiny sandwiches, plates of olives or other vegetables, halved hard-boiled eggs, small servings of a combination of one or more of seafood, meat and vegetable ingredients laid on top of a slice of bread or polenta and very small servings of typical full-course plates. Like Spanish tapas, one can also make a meal of cicchetti by ordering multiple plates.

rovigobarfood

Once you go inland, away from the sea, the food of the hill and mountain towns becomes more hearty, with polenta, gnocchi, horsemeat and wildfowl, particularly duck, are the featured ingredients for main dishes. Bigoli are a rough, thick homemade spaghetti, usually made from wheat flour, that are laboriously extruded through a special tool used only for that purpose. Radicchio is popular with varieties all named after cities they are grown in or near: Treviso, Verona, etc.

rovigosardines

Sweet and Sour Sardines (Sarde in Saor)

Ingredients

  • 12 fresh sardines, cleaned
  • 60 ml (1/4 cup) extra virgin olive oil
  • 1 onion, thinly sliced
  • 125 ml (1/2 cup) dry white wine
  • 125 ml (1/2 cup) white wine vinegar
  • 1 pinch of ground cinnamon
  • 50 g (1/3 cup) raisins
  • 2 thyme sprigs
  • Toasted pine nuts and lemon wedges, to serve

Directions

Brush sardines with 1 tablespoon of olive oil and season with salt and pepper. Heat a large grill pan or frying pan over medium heat and cook the sardines, turning once, for 8 minutes or until just cooked. Set aside.

Heat 2 tablespoons of oil in a clean frying pan over medium heat. Add onion and cook, stirring, for 10 minutes or until softened. Add wine and vinegar and simmer for 2 minutes or until slightly reduced, then add cinnamon, raisins and thyme. Simmer for a further 2 minutes, then remove from the heat. Pour onion mixture over the sardines, then cool completely. Drizzle with remaining oil and scatter the pine nuts on top. Serve with lemon.

rovigocrostini

Crostini with Radicchio 

20 crostini

Ingredients

  • 7-8 oz (200 g) radicchio leaves
  • 1 onion, finely chopped
  • 3 tablespoons olive oil
  • 1 2/3 fluid oz (50 ml) red wine
  • Salt
  • Pepper
  • Parsley, finely chopped
  • 1 ½ oz Grated Parmesan cheese, grated
  • 20 baguette slices

Directions

Cut the radicchio into thin strips. Sauté the onion and the radicchio in hot oil and deglaze the pan with the red wine.

Add salt and pepper and stir, making sure that the liquid doesn’t boil away completely. Mix the parsley into the dish and spread the mixture on the baguette slices.

Bake the baguettes in a preheated oven at 425 degrees F (220°C) for about 6 minutes, sprinkle them with cheese and serve.

rovigosoup

Supa da ajo (Garlic soup)

Ingredients for 4 people:

  • 4 thin slices of stale bread, cut into small cubes
  • 6 cloves of garlic
  • 2 tablespoons of extra virgin olive oil
  • 2 cups of hot chicken stock
  • 2 eggs
  • Salt
  • Chopped parsley, for garnish

Directions

Crush the garlic cloves.

Pour the oil into a large saucepan.

Add the garlic and cook for 5 minutes on very low heat.

Remove the garlic.

Add the bread cubes. Stir.

Pour in the hot chicken stock.

Season with salt.

Let it simmer for 30 minutes.

Crack the eggs into a bowl and whisk them.

Pour them slowly into the hot soup.

Cook for 3 minutes stirring continuously.

Serve garnished with parsley.

rovigognocchi

Italian Pumpkin Gnocchi

Ingredients

For the gnocchi:

  • 1 ½ lbs (700 g) pumpkin
  • 8 tablespoons breadcrumbs
  • 1 egg
  • 3 ½ oz (100 g) flour, plus extra for the forming the gnocchi
  • 1 ¾ oz (50 g) grated Grana Padano cheese
  • Salt & pepper

For the sauce:

  • 3 oz (80 g)  butter
  • Sage leaves
  • 1 ¾ oz (50 g) grated Grana Padano cheese

Directions

To cook the pumpkin.

There are two ways:

  1. Cut the pumpkin into pieces, leaving the skin on, and put it in the oven (350ºF/180°C) for 30 minutes. Then peel it and mash the pulp.
  2. Peel the skin, cut the pumpkin into pieces and put it in the microwave with a couple of tablespoons of water and microwave on high for 15 minutes.Cool to room temperature.

Mix the pumpkin with breadcrumbs, egg and salt. Add the flour gradually until a soft dough forms.

Flour the counter or a pastry board and form the dough into 1 inch thick long ropes. Cut each rope into 1 inch pieces and gently press each with the prongs of a fork on two sides.

Put the prepared gnocchi on a floured cutting board or baking sheet. When all the gnocchi are formed, you can cook them.

Cut the butter and sage into small pieces and place them on a baking sheet. Heat the oven to 350 degrees F., then turn it off.  Place the baking sheet with the butter in the oven.

Boil a large pot of salted water and add the gnocchi, a dozen at a time. As soon as they rise to the surface, scoop them out with a skimmer and place them on the baking sheet in the oven.

As the gnocchi are cooked add them to the baking sheet.

When all the gnocchi are cooked, place them in a serving bowl with a generous amount of grated Grana Padano cheese.

rovigomap


pastacover

Believe it or not, it is possible to eat and cook healthy with pasta. When prepared appropriately, pasta has many positive benefits in maintaining a healthy lifestyle and it can satisfy numerous dietary needs. Pasta is a great vehicle for enjoying other healthy foods that improve your diet as well, such as healthy proteins and vegetables.

The most important thing to remember about pasta is that when you prepare it at home, you have complete control over making sure it was cooked in a healthy manner.

Some tips on how to keep your pasta recipes healthy:

Pay Attention to Portions

First, we nearly always cook too much pasta. The USDA recommends 2 ounces of dry pasta per person, which works out to about 1 cup of cooked pasta per person.

Add Healthy Ingredients

Add sautéed  broccoli, peppers, spinach or sweet onions to your plain cooked pasta and mix in a tablespoon of olive oil for a delicious side dish with your meal. Add garlic, herbs and grated Parmesan cheese for flavor.

Always Use Olive Oil

Avoid saturating the pasta in rich, thick and high-calories fats. This is obvious for Italians, but always try to use olive oil, an unsaturated fat, which assists with the absorption of vitamins.

Choose Lean Proteins

Add drained and rinsed beans, such as cannellini beans or chickpeas, along with the sauce. Other healthy protein options include lean pork loin, grass-fed beef, fish, ground turkey and chicken or lean turkey sausage.

pasta1

Spicy Puttanesca

6-8 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • 3 ounces green olives, such as Castelvetrano (Italian green olives), pitted and chopped (1/2 cup) plus extra for garnishing
  • 1 tablespoon plus 1 teaspoon drained capers, chopped
  • One 2-ounce can anchovy fillets in oil, drained and chopped
  • 1 jalapeño pepper, seeded and minced
  • 2 garlic cloves, thinly sliced
  • 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
  • 1/2 cup canned crushed Italian tomatoes
  • 1/4 cup sliced almonds
  • 1 cup dry white wine
  • 1 pound spaghetti
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup torn basil leaves
  • 1/2 teaspoon finely grated lemon zest
  • 1 tablespoon freshly squeezed lemon juice

Directions

In a large pot, heat the olive oil. Add the olives, capers, anchovies, jalapeno and garlic and cook over moderately high heat until sizzling. Add the sun-dried tomatoes, crushed tomatoes and the almonds and cook for 1 minute. Add the wine and cook until reduced by half, about 7 minutes.

In a large pot of salted boiling water, cook the pasta for 5 minutes. Drain, reserving 3 cups of the pasta cooking water.

Add the spaghetti and the reserved cooking water to the sauce in the skillet and cook until the pasta is al dente. Stir in the parsley, basil, lemon zest and lemon juice and serve in bowls with a drizzle of olive oil. Garnish with additional olives, if desired.

pasta3

Linguine with Scallops

6 servings

Ingredients

  • 1/4 cup pine nuts
  • 3/4 pound linguine
  • 2 tablespoons olive oil
  • 1 1/2 pounds sea scallops
  • Salt
  • 1/2 cup drained oil-packed sun-dried tomatoes, cut into 1/4-inch pieces
  • 6 cloves garlic, minced
  • 6 tablespoons chopped fresh parsley
  • 1/2 teaspoon dried red-pepper (chili) flakes

Directions

Toast the pine nuts in a large dry skillet until golden brown. Remove from the skillet and set aside.

Heat 1 tablespoon of the oil in the same skillet over moderately high heat until very hot. Season the scallops with 1/4 teaspoon salt and put them in the skillet.

Sear until brown on the bottom, 1 to 2 minutes. Turn and sear until brown on the other side, 1 to 2 minutes longer. Remove the scallops to a bowl and cut them into quarters.

In the same pan, heat the remaining oil over moderate heat. Add the tomatoes, garlic, 2 tablespoons of the parsley, the red-pepper flakes and 1/4 teaspoon salt. Cook, stirring, for 1 minute.

Remove the skillet from the heat and stir in the scallops and the pine nuts.

In a large pot of boiling, salted water, cook the linguine until al dente, about 12 minutes. Drain the pasta.

Add the pasta to the skillet with the remaining 4 tablespoons of parsley. Toss well and serve.

pasta2

Rigatoni with Red Peppers and Spinach

6 servings

Ingredients

  • 12 oz rigatoni pasta
  • 1 tablespoon extra virgin olive oil
  • 1 large red onion, coarsely chopped
  • 2 medium red bell peppers, seeded and sliced into 1/2-inch strips
  • 1 cup cherry tomatoes, halved
  • Salt and freshly ground black pepper
  • 10 oz fresh spinach leaves
  • 1/2 cup Parmesan cheese, divided
  • 1/2 cup coarsely chopped fresh basil

Directions

Cook rigatoni according to package directions for al dente. Drain pasta, reserving 1/2 cup of the pasta cooking water. Return pasta to the pot to keep warm.

While the pasta cooks, heat the oil in a skillet over high heat. Stir in onion, peppers and tomatoes. Add salt and pepper, to taste. Sauté, stirring occasionally.

After 5 minutes, add spinach and continue to sauté until the vegetables are tender and the spinach is wilted, about 5 more minutes.

Add vegetables, reserved pasta water and 1/4 cup of Parmesan cheese to the cooked pasta and gently toss to combine.

Place in a serving bowl and top with basil and remaining Parmesan cheese.

pasta4

Spaghetti with Cauliflower and Capers

6-8 servings

Ingredients

  • 2 tablespoons olive oil
  • ½ cup soft bread crumbs
  • 3 cloves garlic, minced
  • ½ cup grated Parmesan cheese
  • 1 teaspoon finely shredded lemon peel
  • ½ cup chopped onion
  • ½ teaspoon salt
  • 1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed, plus extra for garnish
  • One 1 1/2 pound head cauliflower, cut into 1-inch florets (5 to 6 cups)
  • 3 cups reduced-sodium chicken broth
  • 2 tablespoons capers, rinsed and drained
  • 1/3 cup lemon juice
  • 1/4 teaspoon ground black pepper
  • 1 pound spaghetti

Directions

Bring a 5- to 6-quart pot of salted water to boiling. Cook spaghetti according to package directions, except cook for 2 minutes less than the time given on the package for al dente. Drain spaghetti and return to the large pot.

In a large skillet heat 1 tablespoon of the oil over medium-low heat. Add breadcrumbs to the hot oil; cook about 3 minutes or until crumbs are crisp and golden brown, stirring frequently. Stir in 1 clove of the minced garlic; cook and stir until garlic is tender. Transfer mixture to a small bowl. Stir in 1/4 cup of the Parmesan cheese and the lemon peel and set aside.

In the same large skillet heat the remaining the oil over medium-high heat. Add onion and salt; cook about 3 minutes or until the onion is tender, stirring occasionally. Stir in 1 teaspoon thyme and the remaining 2 cloves minced garlic; cook and stir for 30 seconds. Add cauliflower, broth and capers; cover and cook about 10 minutes or until cauliflower is tender. Stir in lemon juice and pepper.

Add cauliflower mixture to the cooked spaghetti. Cook about 5 minutes more or until spaghetti is al dente. Divide spaghetti mixture among six shallow serving bowls. Sprinkle with the bread crumb mixture and the remaining 1/4 cup Parmesan cheese. Garnish with additional snipped fresh thyme.

pasta5

Chicken, Green Beans and Pesto Pasta

6-8 servings

Ingredients

  • 4 chicken breasts
  • Flour for dredging
  • 2 tablespoons olive oil
  • 1/2 cup dry white wine
  • 1/2 cup low sodium chicken stock
  • 1 pound of penne pasta
  • 8 oz thin green beans, ends trimmed
  • 1/2 cup of homemade or good quality prepared pesto
  • Salt and freshly ground pepper
  • Grated Parmesan cheese

Directions

Trim fat from the chicken breasts. If very thick, slice in half lengthwise to create two thin cutlets. Season with salt and pepper. Dredge the chicken in the flour.

In a large saute pan, heat the olive oil over medium high heat until melted.  Add in the chicken and sauté until browned on each side and almost cooked through – about 3 minutes per side. Place chicken on a cutting board and slice into one inch pieces and set aside.

Add the white wine to the pan and simmer for a few minutes to deglaze. Lower the heat. Add in the stock and simmer for a few minutes.  Add salt and pepper to taste. Return the chicken and any juices to the pan and allow to simmer until cooked through.

Bring salted water to a boil in a large pasta pot. Add pasta and cook according to package directions until al dente. Add the green beans to the pasta pan for the final 6 minutes of cooking time.

Reserve 1 cup of the pasta cooking water and drain pasta and green beans.

Add pasta and green beans to the skillet with the chicken. Reserve 1/4 cup of the pesto and add the remaining to the pasta. Stir to incorporate. If dry, add in as much pasta water as needed.

Arrange the pasta on a warmed serving plate and dot with the reserved pesto. Sprinkle with parmesan cheese.


Italian village with mountains in the background

The province of Catanzaro is one of the four provinces in the region of Calabria in southern Italy.  Catanzaro occupies both sides of the Calabrian Apennines and in the central part of the province is the isthmus of Catanzaro, a long narrow valley connecting the north and south parts of the coastline that feature beautiful white sandy beaches. Other parts of the province are mostly mountainous with steep-sided valleys formed along short rivers. There are large numbers of lakes surrounded by dense coniferous forests. The province includes much of the Sila National Park, a wild area with rough grassland and forests of pine, oak, beech and fir. The area is a main route to Naples and is a major terminal for goods traffic.

catanzaro1

Typical cuisine is similar to the Mediterranean diet, simple, local and healthy but also characterized by strong flavors. Extra virgin olive oil is the main condiment and is rarely replaced by lard. Hot pepper, introduced by the Saracens, is a basic ingredient in most dishes and in regional salamis.

catanzarocuisine

Pasta is mostly homemade and usually served with a simple fresh basil tomato sauce or with a ragu sauce. A traditional dish prepared for religious holidays is “pasta chijna”, layers of homemade pasta (lasagne) topped with small fried meatballs, slices of hard-boiled eggs, slices of spicy salami, caciocavallo cheese and grated pecorino cheese. You will also find pasta or bread combined in minestrone along with vegetables and herbs. Legumes are also common and replace meat in many recipes. The most used are fava beans served as a puree with tripe or with peas, lentils or chickpeas and pasta.

Among the meats, the pig is undoubtedly the most used meat, especially in winter as a second course dish.  However, most pork is used to make salami. The inland villages and towns utilize goat and sheep, of which every part of the animal is used, including the animal’s entrails, which are usually cooked with tomato, hot pepper and served inside pita bread, called “morzeddu” (the small bite).

catanzaro2

Along the coast fresh fish is cooked in different ways. Swordfish is usually grilled and served with a sauce called “salmoriglio” made with extra virgin olive oil, vinegar or lemon, garlic and spices. Tuna is topped with “ la cipolla” (onions), the famous red sweet onions of Tropea. Dried codfish is soaked before cooking and baby fish called “neonata ” are used to make small fritters.

Calabria is a region that produces a great variety of cheeses made with cow, sheep and goat milk. Caciocavallo cheese produced  in the Sila mountains and awarded  the DOP quality brand (protected origin designation); scamorza cheese; provola cheese and the “butirro” which is a caciocavallo with butter inside are among the most well-known cheeses. Cheeses most often made with sheep milk are fresh ricotta cheese and pecorino cheese,

The vegetables that  are commonly served are eggplant, parmigiana style or as balls; fried pumpkin and zucchini; pumpkin stem fritters; potatoes and green peppers; boiled wild vegetables (chicory, asparagus), mushrooms and dried tomatoes that can be stored in oil.

Clementines of Calabria IGP, chestnuts, figs covered with chocolate or spices are common fruits.

Typical regional sweets that are usually linked to specific days and holidays, are mostly made with ricotta sweetened with honey and flavored either by a figs or dried fruit or candied fruit. The best known are the multi-shaped “mostaccioli”, covered with honey.

catanzaroanchovies

 

Anchovies al Cetrarese

Cetraro, an important port in the Tirreno sea, where anchovies are caught in abundance.

Ingredients for 6

  • 1 ¾ lbs. (720 gr) anchovies, bones removed
  • 8 ½ oz (240 g.) stale bread
  • 3 eggs
  • 2 oz (60 gr) grated Pecorino cheese
  • 1/3 cup white wine
  • Chopped fresh wild fennel fronds
  • Salt and pepper to taste

Directions

Heat the oven to 350 degrees F.

Make a stuffing with the stale bread soaked in water and hand squeezed, wild fennel, eggs, salt, black pepper and grated Pecorino cheese.

Put anchovies in an oiled baking dish and stuff each with some of the bread mixture. Bake for 10 minutes.

Add wine and bake for another 5 minutes. Serve drizzled with the cooking juices and garnish with a handful of fennel fronds.

catanzaropasta

Bucatini Pasta with Anchovy and Bread Sauce

Ingredients for 4

  • 12 ½ oz (350 gr) Bucatini pasta
  • 2 finely chopped garlic cloves
  • 8 salt cured anchovies
  • 1 fresh chili pepper
  • 1/3 cup extra virgin olive oil
  • Oven toasted bread crumbs
  • 2 oz (60 gr) grated Pecorino cheese
  • Salt to taste

Directions

Heat the oil in a skillet and brown the garlic; add finely chopped chili pepper. Add the anchovies and breadcrumbs.

Cook the pasta in a large pan of lightly salted water. Drain when the pasta is al dente. Add the pasta to the pan with the anchovies, season with pecorino cheese and serve.

catanzaropork

Arrotolata Pork with Citrus Fruit

Ingredients for 6

  • 2 ¼ lbs (1 kg) boneless pork
  • Salt and pepper to taste
  • Fennel seeds, rosemary, pistachio nuts, parsley and 2 garlic cloves
  • Olive oil

Salsa:

  • 1 lemon
  • 1 cedro (citron/ugly looking Italian citrus fruit – use an orange in its place)
  • 1 grapefruit
  • Salt and pepper to taste, extra virgin olive oil and green onions

Directions

Preheat the oven to 400 degrees F.

Butterfly the meat and season the inside with salt and pepper. Finely chop some parsley and the garlic. Spread on the meat and add fennel seeds and pistachios to cover. Moisten with olive oil.

Roll up the meat and close with cooking string. Season the outside with salt and pepper. Place in a baking dish.

Cook for about an hour and a half. Remove from the oven and cool for a couple of hours.

For the salsa:

Squeeze the lemon and grapefruit and finely chop the cedro peel. Season with salt and mix with enough oil to make a sauce. Add finely chopped onions.

Slice the pork when cool and serve on a plate dressed with the salsa.

catanzarofish

Sea Bream Stuffed with Ricotta

Sea Bream is a popular European fish that is a mild ocean fish similar to sea bass

Ingredients for 4

  • 4 small sea beam
  • 5 ½ oz (16og) ricotta cheese
  • ¾ tablespoon (16g) honey
  • 2 tablespoons chopped almonds
  • 2 tablespoons pine nuts
  • 1 tablespoon sesame seeds
  • 1 tablespoon chopped mint
  • 2 tablespoons chopped parsley
  • 3 oz arugula
  • Salt
  • Extra virgin olive oil
  • Lemon juice
  • Ground red chilli pepper to taste
  • Mashed potatoes for serving
  • Almonds and parsley for garnish

Directions

Preheat the oven to 350 degrees F.

Remove the center bone from the fish. Lightly salt the fish.

Mix the ricotta cheese with the pine nuts, almonds, chopped mint, parsley, garlic, arugula, honey and a pinch of salt. Add enough lemon juice and oil to make a smooth filling.

Stuff each fish with some of the filling, cover the filling with foil and put the fish in an oiled baking dish.

Bake for 10 minutes.

Serve each fish on a bed of mashed potatoes. Garnish with almonds, parsley and ground chili pepper.

catanzarodessert

Aubergine and Chocolate Mousse

This is a sweet but unusual dessert.

Ingredients for 6

  • 10 ½ oz (300g) aubergine (eggplant)
  • 10 ½ oz (300g) chocolate, plus extra for serving
  • 1/1/2 oz (50g) citron
  • 2 tablespoons chopped mint
  • 2 teaspoons (10 ml) brandy
  • 1 tablespoon sultanas (raisins)
  • 1 tablespoon pine nuts
  • 1 tablespoon (10g) candied fruit
  • ¼ cup (30g) sugar
  • 2 egg whites

Directions

Peel and boil the aubergine in water along with the brandy and citron. Drain.

Beat the egg whites until stiff.

Melt the chocolate in a double boiler saucepan.

Mix the aubergine and melted chocolate together adding mint, pine nuts, candied fruit, sugar. Fold in the beaten egg whites.

Fill small pots or bowls with the mixture and cool. Serve drizzled with additional melted chocolate.

catanzaromap



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Narrative of a Hungry Chef

Gourmet Dad, Don’t Let The Title Fool You

I think I enjoy the cooking more than eating, there is nothing better than to watch the smile grow after someone’s first bite. Note from Steve: I am a flow of thought writer and apologize up front if I lose you. My family is used to it.

From Nona With Love

Cooking advice, recipes, scratch cooking and cooking tips

Barbara Melnik Carson

Narrative Sculptor

Living Too Large

Thoughts on food addiction, weight loss, etc

In Her Chucks

Navigating the Journey of Mommyhood, Kitchen Queen and Music Maker in My Chucks!

midatlanticcooking

The Evolution of MId-Atlantic Cuisine

Bear's Journey

One man's adventures on his first ever diet!

marezeram

An amalgamation of good, great, and questionable things

Romancing the Bee

Beautiful Beekeeping, English Cottage Gardening, and Cooking with Honey

Urban Eating

"I've been on a diet for two weeks and all I've lost is two weeks." - Totie Fields

Putney Farm

Get some good food. Cook it. Share with friends. Have a cocktail.

Butter Beans Blog

seasonal school meals, fun cooking classes + food & garden summer camp

Foodie Joanie

Cooking is like love; it should be entered into with abandon or not at all. ~Harriet Van Horne

A Vegetarian Foodie's Guide to Life

My Daily Prompt Blog

Where I do my Daily Prompts

DixiesDiary.org

If your a broke,burnt out and unappreciated then this blog is for you. I do everything from product reviews to just whine about booboos

Healthy Food Coach

Healthy eating made easy for you and your family

glitzgirlzglamourguide

"A Girls Glamual to Life"

putraculinary

This WordPress.com site is the cat’s pajamas

spontaneous tomato

from the kitchen & travels of an always-hungry tomato-lover. (updated every other thursday)

Lil' Suburban Homestead

Sharing Our Passion for Sustainable Living on a Budget

THE SCARECROW

The planet is fine, the people are f'ked!

The Thrifty Senyorita

thrifty fashion, style, travel, food, and fun

Yummyfoodmadeeasy

Delicious food made simple for you

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