jovinacooksitalian
Healthy Italian Cooking at Home

Category Archives: Soup

Celebrate Earth Day

April 22, 2013

Earth Day is the day designated for fostering appreciation of the earth’s environment and awareness of the issues that threaten it. In 1970, U.S. Senator Gaylord Nelson proposed a bill designating April 22 as a national day to celebrate the earth. At present, Earth Day is observed in 175 countries and coordinated by the nonprofit Earth Day Network (EDN). The passage of the Clean Air Act, the Clean Water Act and the Endangered Species Act are considered to be products associated with the 1970 Earth Day.

Each year, the Earth Day Network chooses a theme for Earth Day and this year the focus is ,”The Face of Climate Change”.  For Earth Day 2013, they are collecting and displaying images of how climate change has impacted your life and those around you. An interactive digital display of all the images will be shown at thousands of Earth Day events around the world.

The idea behind the theme is to personalize the challenge climate change presents by spreading the stories of those individuals, animals and places affected through imagery. Some of the images already part of the project include a man in the Maldives worried about relocating his family as sea levels rise, a polar bear in the melting arctic, a farmer in Kansas struggling to make ends meet as a prolonged drought decimates crops, a tiger in India’s dwindling mangrove forests, a child in New Jersey who lost her home to Hurricane Sandy, an orangutan in Indonesian forests ravaged by bush fires and drought and a woman in Bangladesh who can’t get fresh water due to more frequent flooding and cyclones. EDN is also including many images of people doing their part to address climate change: green entrepreneurs, community activists, clean tech engineers, carbon-conscious policymakers and public officials and average people committed to living sustainably.

There are Earth Day events happening in every corner of the U.S. and around the world and EDN encourages you to reach out to your local environmental organizations to see what opportunities there are.

It is important to remember that while we want many people engaged in Earth Day events, there are small actions that you and the young people in your life can take every day to help ensure a sustainable world.

  1. Start a vegetable garden: kids will learn how plants grow (and that vegetables don’t come from the grocery store) and your food will have traveled zero miles to reach your plate.
  2. Unplug electronics when you’re not using them: many electronics pull energy even when they are powered down.
  3. Earth Day is a good time to make a commitment to learning more about the environment and how you can help to protect it. Borrow some library books and read up on an issue such as pollution, endangered species, water shortages, recycling and climate change. Or, learn about a region you’ve never considered before, like the Arctic, the deserts, or the rain forests. Think about the issues that concern you the most and if you haven’t done so already, join a local group that undertakes activities to help protect the environment in your area.
  4. Buy as little as possible and avoid items that come in lots of packaging. Support local growers and producers of food and products – these don’t have to travel as far and so reduce greenhouse gas emissions. Take your drink container with you, and don’t use any disposable plates or cutlery. Recycle all the things you do use for the day or find other uses for things that you no longer use. Carry a cloth bag for carrying things in and recycle your plastic bags.
  5. Many of us take up a lot of natural resources with stuff we don’t really need, want or use. Ironically, there’s a still lot of people who don’t have basic necessities. Plus, a lot of your unwanted clutter can be used by local charities to resell for much-needed cash.
  6. Rid litter from our roadways. Many groups use the weekend of Earth Day to clear roadways, highways and neighborhood streets of litter that has accumulated since the last clean-up day. Many companies donate gloves and bags for clean-up groups and communities organize bag pick ups. Once the group has collected the trash and placed the recycled bags along the road, ask the public works department to pick the bags up. It’s a wonderful community project. Great for scout troops or rotary clubs.
  7. Try making up a simple vinegar-and-water counter cleaner or swap out your bleach cleaner for a less-toxic green-based one. You don’t necessarily have to give up your heavy-duty cleaners–just try using them when you really need to disinfect, rather than simply clean.
  8. Get your children involved. By giving their old toys and games to other children who could make use of them, older children learn two lessons: One is about giving to others and the second is about reusing and recycling instead of throwing things away.

Cook A Special Earth Day Meal.

Plan a menu that uses locally produced foods, is healthy and has minimal impact on the environment. Favor vegetable and bean products, as these use less resources to grow than mass-farmed meat. If you still would like meat, look for locally produced, grass fed, organic meat or wild caught, sustainable fish. Try and have organic food completely. Decorate the table with recycled decorations made by you and your friends.

Tuscan Kale and White Bean Soup

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 cup diced yellow onion
  • 4 large garlic cloves, roughly chopped
  • 1 (32 ounce) box low-sodium vegetable broth
  • 4 cups packed chopped kale
  • 1 (14.5 ounce) can Italian-style diced tomatoes
  • 1 (14.5 ounce) can no-salt-added cannellini beans, drained and rinsed
  • 2 large carrots, peeled and sliced
  • 1/2 teaspoon dried oregano
  • Grated Pecorino Romano cheese.

Directions:

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer. Add broth, kale, tomatoes, carrots and cover. Cook 5 minutes or until kale is tender. Add beans and oregano and heat thoroughly. Serve with cheese.

Mediterranean Grass-Fed Ground Beef Kebabs

Ingredients:

  • 1 1/4 pounds ground grass-fed beef
  • 1/4 cup grated white onion
  • 3 tablespoons finely chopped parsley
  • 2 teaspoons paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon extra-virgin olive oil

Directions:

Prepare a gas or charcoal grill for medium-high heat cooking.

In a large bowl, combine beef, onion, parsley, spices, salt and pepper. Using your hands or a large spoon, gently mix the ingredients together until just combined—do not overwork.

Have ready 4 long metal skewers; form the beef mixture into 8 short sausage shapes and thread 2 onto each skewer. Brush with oil and grill, turning frequently, until browned and just cooked through, about 5 minutes.

Serve skewers with Tabbouleh.

Tabbouleh

Ingredients:

  • 1 cup bulgur wheat, cooked according to package directions
  • 1 cup finely chopped flat-leaf parsley
  • 5 green onions, finely chopped
  • 2 cups small grape tomatoes, halved
  • 1 cucumber, peeled and seeded, thinly sliced
  • 1 lemon, juiced
  • 1/3 cup extra virgin olive oil
  • Sea salt, pepper and crushed red pepper to taste

Directions:

Combine all ingredients together in a large serving bowl. Taste and adjust seasoning with salt, pepper and lemon juice. Serve room temperature or chilled.

Strawberry Pie

Ingredients:

  • 8 ounces Italian amaretti cookies or graham crackers
  • 1/4 cup butter or vegan non-hydrogenated margarine, melted
  • 2 pounds strawberries, hulled and halved, divided
  • 1/2 cup sugar
  • 1/2 cup water
  • 1/4 cup cornstarch
  • Ice cream (optional)

Directions:

Pulse cookies in a food processor until finely ground. (You should have about 1 3/4 cups crumbs.) Add butter and pulse again until completely blended. Transfer to a 9-inch pie pan and press evenly into the bottom and sides. Chill in refrigerator or freezer while preparing filling.

Put half of the strawberries into a food processor and pulse until finely chopped and juicy; transfer to a medium pot. Add sugar, water and cornstarch and whisk to combine. Bring to a boil over medium heat and boil, stirring often, until very thick and glossy, 4 to 5 minutes. Transfer to a large bowl and set aside to cool, stirring occasionally, until lukewarm, about 20 minutes.

Fill crust with remaining strawberries, pour strawberry mixture over the top and smooth out to ensure it fills in the space between berries. Chill until set, 1 to 2 hours. Cut into slices, top with a spoonful of ice cream, if desired and serve.

 

Related articles
About these ads

Posted by in Beans, Beef, berries, bulgur, Desserts, Dinner, Fruit, Grains, Healthy Italian Cooking, Italian Cuisine, pie, Soup, tomatoes Tags:

2 comments

Ybor City – Florida’s Little Italy

April 19, 2013

Tribute to Immigrants of Ybor City – Centennial Park

The Italians in Florida

“The people who had lived for centuries in Sicilian villages perched on hilltops for protection from marauding bands and spent endless hours each day walking to and from the fields, now faced a new and strange life on the flats of Ybor City.” - Tony Pizzo, The Italians in Tampa.

The Italians of Ybor arrived almost exclusively from Sicily. Life in that island off Italy’s southern coast was unimaginably hard in the mid- to late 1800s. Most of the immigrants whose eventual destination was Ybor City came from Sicily’s southwestern region, a hilly area containing the towns of Santo Stefano Quisquina, Alessandria della Rocca, Cianciana and Bivona. Dependent on agriculture (including the cultivation of almonds, pistachios, flax, olives, wheat and wool), mining and limited trade contacts, the residents of the area struggled with poor soil, malaria, bandits, low birth rates, high land rents and absentee landlords. The population responded, according to historian Giampiero Carocci, by exercising three options: “resignation, socialism, and emigration.”

The last option–emigration–was usually of the “chain” variety. Both through word of mouth and the activities of labor brokers (padrones), Sicilians learned of job opportunities in America. Padrones were labor brokers, usually immigrants themselves, who acted as middlemen between immigrant workers and employers. Early sugar-producing communities in New Orleans, Louisiana and St. Cloud, Florida attracted many Sicilians, but the work and conditions were so grueling that many immigrants looked elsewhere. The completion of the Plant System Railway to Tampa (1884) and Vicente Martinez Ybor’s development of Ybor City (1886) made the Tampa area an attractive destination for these immigrants. Thousands–including the many Sicilians who either came directly to Tampa or moved there from their initial U.S. “landing spots”–found work in the cigar trade, as well as in the myriad of other enterprises that supported Italians in the community.  Source: Cigar City Magazine

Italians mostly brought their entire families with them, unlike many of the other immigrants. The foreign-born Italian population of Tampa grew from 56 in 1890 to 2,684 in 1940. Once arriving in Ybor City (pronounced ee-bor), Italians settled mainly in the eastern and southern fringes of the city. The area was referred to as La Pachata, after a Cuban rent collector in that area. It also became known as “Little Italy”.

At first, Italians found it difficult to find employment in the cigar industry, which had moved to Tampa from Cuba and Key West, FL and was dominated by Hispanic workers. The Italians arrived in the cigar town without cigar-making skills. When the early Italians entered the factories, it was at the bottom of the ladder, positions which did not involve handling tobacco. Working beside unskilled Cubans, they swept, hauled, and were porters and doorkeepers. In time, many did become cigar workers, including Italian women. The majority of the Italian women worked as cigar strippers, an undesirable position, mainly held by women who could find nothing else. Eventually, many women became skilled cigar makers, earning more than the male Italian cigar makers.

Inside an Ybor City cigar factory, ca. 1920

Seventh Avenue (ca. 1908)

Many Italians founded businesses to serve cigar workers, mostly small grocery stores in the neighborhood’s commercial district that were supplied by Italian-owned vegetable and dairy farms located east of Tampa’s city limits.The immigrant cultures in town became better integrated as time went by; eventually, approximately 20% of the workers in the cigar industry were Italian Americans. The tradition of local Italian-owned groceries continued and a handful of such businesses founded in the late 1800’s were still operating into the 21st century. Many descendants of Sicilian immigrants eventually became prominent local citizens, such as mayors Nick Nuccio and Dick Greco.

Current View: Gateway to Ybor City on 7th Ave near the Nick Nuccio Parkway.

Devil crab is one of Tampa’s original culinary creations. The snack first appeared around 1920 as street food in Tampa, concocted when blue crab was plentiful. Heat from red pepper flakes gave the rolls their fiery name. Some debate the origins of the rolls, tracing them to Spain, Cuba or Italy, but they are likely a little of all three, one of Tampa’s fusion foods.

Victor Licata watched over his own devil crabs after opening the Seabreeze Restaurant on the 22nd Street Causeway around 1925. His daughters rolled the crabs at home and then they were served in the restaurant; diners could not get enough of the spicy, plump croquettes. Seabreeze devil crabs were so popular, the restaurant sold about 750,000 rolls annually in the 1990′s. In 1992, the Licata family sold the Seabreeze Restaurant to Robert and Helen Richards, who had run a neighboring seafood shop since the 1960′s. 

Seabreeze’s Devil Crab

From: Seabreeze By The Bay Cookbook.                                    

This recipe has been cut in half. See the original in the newspaper copy above

You can also bake the cakes in a very hot oven turning them over several times, so that they can brown evenly.

Ingredients:

Sauce

  • 1 cup finely diced onion
  • 1/2 cup finely diced green or red pepper
  • 1/2 tablespoon minced garlic
  • 1/2 cup finely diced celery
  • 1/8 cup olive oil
  • 1/4 cup water
  • 7 oz. tomato puree
  • 7 oz. tomato paste
  • 1 tablespoon crushed red pepper
  • 1/2 tablespoon dried oregano
  • 2 pounds of blue crab claw meat, fresh or frozen

Stuffing

  • 1 Italian baguette
  • 1 loaf of Cuban bread
  • Italian seasoned bread crumbs, plus additional for dredging
  • 1 1/2 tablespoons crushed red pepper
  • Water
  • Vegetable oil for frying

Directions:

Finely dice the onion, pepper, garlic and celery in a blender or food processor.

Add the vegetables to a large saute pan with the oil and the water and cook over very low heat for 1 hour until soft.

Add in the tomato puree, tomato paste and red pepper flakes and cook on low heat for an additional hour, stirring often. Add the oregano and cook for 5 more minutes. Turn off the heat and let it cool.

Flake the crabmeat into a large bowl and make sure to pick it over for any small pieces of shell. Add sauce gradually until the mixture is moist and holds together. Refrigerate the mixture until ready to cook.

Tear the bread up and put it all into a big bowl. Add enough water to moisten the bread and then mash it all together until it has a loose, doughy consistency.

Add in the red pepper and then add enough bread crumbs to form a dough with a biscuit consistency.

In a Dutch Oven heat 2 inches of oil to 330 degrees F.

In 3 separate bowls: place stuffing in the first bowl, crab mixture in the second and additional bread crumbs in the third.

Scoop up a handful of dough and drop it into the bread crumbs and roll lightly and form it into a 4 inch circle.

Place a heaping tablespoon of crab filling right in the center and then bring the edges up and around it. Close up the seams. (See photos below.)

Roll the deviled crab in bread crumbs again and place on a plate.

Fry the cakes in batches for 7 minutes or until golden brown. Serve immediately with hot sauce.

Healthier Recipes To Make At Home

Cucuzza Soup

Cucuzza has its origins in the Mediterranean, especially Italy. Its season in Florida is from June until first frost and can grow from 15 to 36 inches long and approximately 3 inches in diameter. It’s also known as bottle gourd, super long squash and snake squash.

Ingredients:

  • 1 large onion, finely chopped
  • 1 tablespoon garlic, minced
  • 3 tablespoons olive oil
  • 1 cucuzza (3–4 cups)
  • 1 cup water
  • 1–15 oz can of diced tomatoes
  • Salt & pepper to taste
  • 1/2 cup parmesan cheese

Directions:

Cut the cucuzza in cubes and set them aside while the onions and garlic simmer in olive oil. Next add the cucuzza, water and tomatoes. Add the salt, pepper and grated Parmesan cheese. Simmer until the cucuzza is tender and almost transparent.

Spicy Deviled Crab

Ingredients:

  • 1 lb crabmeat
  • 1 cup breadcrumbs
  • 1 tablespoon dried oregano
  • 1 tablespoon smoked paprika
  • 1 heaping teaspoon dry mustard
  • 1 teaspoon salt
  • 1 finely chopped serrano chile
  • 1/2 cup finely chopped onion
  • 2 finely chopped garlic cloves
  • 1/4 cup olive oil
  • 1/4 cup milk
  • 2 tablespoons dry sherry
  • 4-6 cleaned crab shells or ramekins

Directions:

Preheat oven to 350 degrees F.

Mix all the ingredients together and let rest for 10 minutes.

Stuff the mixture loosely — do not pack it — into the crab shells, or if you don’t have them, single-serving ramekins. You could also simply use a casserole dish, too.

Bake for 40 minutes.

Linguine with Clams, Mussels, Shrimp and Calamari in Spicy Tomato Sauce

1 Serving

Ingredients

  • 1 1/2-ounces extra virgin olive oil
  • 1/2-ounce garlic, chopped
  • 1/2-ounce shallots, chopped
  • 1/4 cup finely diced red bell pepper
  • 4 small clams
  • 5 black mussels
  • 2 ounces shrimp
  • 1/2-ounce white wine
  • 3 ounces spicy marinara sauce
  • 1-ounce calamari
  • 3 ounces linguine
  • 1-ounce fresh basil
  • 1 tablespoon bread crumbs

Directions:

In a large saute pan, heat the olive oil. Add garlic, bell pepper and shallots, and saute until brown. Add the clams, mussels and shrimp. When shells start to open, add the white wine. Reduce to half its volume, then add the marinara and calamari.

Cook the pasta in salted boiling water. Drain and add to the seafood. Allow pasta to cook in the sauce for a minute, then toss in the basil and bread crumbs. Serve in a deep pasta bowl.

 

Easy Italian Rum Cake

A popular restaurant dessert.

Yield: 1 – 10 inch Bundt Pan or Tube Pan

Ingredients:

  • 1 box of yellow cake mix
  • 1 package of vanilla instant pudding mix (4 oz serving size)
  • 4 eggs
  • 1/2 cup canola oil
  • 1 cup of pecans or walnuts, finely chopped
  • 1/2 cup dark rum

Glaze

  • 1/2 cup unsalted butter
  • 1 cup of granulated sugar
  • 1/4 cup water
  • 1/2 cup of dark rum

Directions:

Preheat the oven to 325 degrees F.

Spray the bundt or tube pan with cooking spray.

Sprinkle the chopped nuts over the bottom of the pan.

Mix all the cake ingredients together in an electric mixer and blend well.

Pour batter over nuts.

Bake for 1 hour. Cool on a wire rack.

While the cake is baking prepare the glaze.

Glaze Directions:

Melt the butter in a saucepan and stir in the water and sugar. Boil the glaze mixture for 5 minutes stirring constantly. Remove saucepan from the heat and stir in the rum.

When the cake has cooled remove from the cake pan and invert onto a serving plate.

Prick the top with a fork. Drizzle and smooth glaze evenly over the sides and top.You may need to do this several times until all the glaze is absorbed. Let the cake sit covered for 12 hours to absorb the rum sauce. (Place several toothpicks in the cake and cover tightly with plastic wrap for 12 hours.)

Related articles

Posted by in cake, calamari, clams, crab, Desserts, Fish, Healthy Italian Cooking, mussels, Pasta, shrimp, Soup, squash, Ybor City Florida Tags: , , , , , ,

6 comments

Low Carb Italian – Really !

April 15, 2013

lowcarb-diet

Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re also known as blood sugar (glucose). From there, the glucose enters your body’s cells with the help of insulin. Some of this glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.

The theory behind the low-carb diet is that insulin prevents fat from breaking down in the body by allowing sugar to be used for energy. Proponents of the low-carb diet believe that decreasing carbs results in lower insulin levels, which causes the body to burn stored fat for energy and ultimately helps you shed excess weight and reduce risk factors for a variety of health conditions. A low-carb diet limits carbohydrates — such as grains, starchy vegetables and fruit — and emphasizes dietary protein and fat. Many types of low-carb diets exist, each with varying restrictions on the types and amounts of carbohydrates you can eat.

When most people think of Italian food, their minds immediately leap to dishes which are overwhelmingly carbohydrate –- pasta, pizza and bread. But lots of Italian dishes are great choices for people who must watch their carbs or who are just looking for a lighter dinner option. Finding them is easier if you start to “think like an Italian”.

Low-Carb Italian Eating – Dos and Don’t

Italians are known for shopping daily for the freshest and choicest produce, seafood and meats, often with a fairly simple preparation, so as not to hide the wonderful fresh flavors. So cook with lots of healthy fresh ingredients.

Use olive oil. This type of fat, as well as the antioxidants in olive oil, are part of the reasons for the healthfulness of the “Mediterranean Diet.”

Italians eat their main meal slowly over several small courses.

Minimize the following which are high in carbs: pasta, bread, risotto, polenta, bruschetta, crostini.

Be aware that fried items, such as a calamari appetizer, will usually be breaded.

Appetizers (Antipasti)

In Italian, “pasto” means “meal,” and “antipasti” or “antipasto” is “before the meal.”

Antipasti are usually made with meats, seafood and vegetables, such as salami, cheeses and marinated vegetables, such as artichokes and peppers.

Gamberoni (shrimp) is a common antipasto dish, either cold or hot, often sautéed with garlic and wine.

Grilled, roasted or marinated vegetables.

Steamed clams or mussels

Soups

In Italy, soups are often served instead of pasta. Many Italian soups are low in carbs, even the soups with beans or pasta in them often only have small amounts of these per portion. Since there are so many different soups, the exact carb count depends on the cook, but generally you’ll want to go with thinner soups. Seafood soups are a good choice and another good choice is Stracciatelle, an Italian egg drop soup. Also, look for soups with lots of vegetables.

Salads (Insulata)

Salads are almost always a good bet, if you avoid croutons or other bread. An Italian salad could contain many fresh vegetables –- and, of course, olive oil. The classic caprese salad has mozzarella, tomatoes, and basil.

Meats and Seafood – Secondi

This course  is the main concern for someone eating low carb. Most of the meats and seafood on an Italian menu have little starch or sugar. Avoid breaded meats, such as chicken or veal parmesan or milanese.

True Italian tomato sauces have little or no sugar, although many pasta sauces in the United States are loaded with added sugar. Read the labels on the jars or make your own.

Desserts

In Italy, meals often end with fresh fruit..Needless to say, rich desserts are high in carbohydrates.

Pasta

There are many low-carb alternatives to pasta. Many vegetables are bland enough to use as a “blank canvas” for pasta sauces and most of them are far more nutritious than pasta ever thought of being. Take the classic, spaghetti squash. Cup for cup, it has fewer than 25% of the calories and carbs of regular spaghetti (even whole wheat). It’s delicious with pesto and other pasta sauces.

Veggies that serve as good “beds” for pasta sauces:

Zucchini or other summer squash, shredded, julienned or just cut into ribbons with a peeler.

Cauliflower mashed

Cabbage – shredded and sautéed with sliced onion.

Use your imagination – many vegetables have compatible flavors with sauces, for example, green beans with pesto sauce or eggplant strips with marinara.

Low Carb Antipasto

Asparagus Rolls with Prosciutto and Basil Ricotta Cheese

Ingredients:

  • 1/2 cup whole basil leaves
  • 1/2 cup lowfat ricotta cheese
  • 2 tablespoons olive oil
  • salt and black pepper to taste
  • 1 pound medium asparagus spears, about 16 pieces
  • 1 tablespoon salt
  • 8 slices thinly sliced prosciutto
  • 1/4 cup grated Parmesan cheese

Directions:

Trim two inches from ends of asparagus. Have a medium size bowl of ice water ready for chilling basil and asparagus. Bring 2 quarts water to a boil with salt. Add basil leaves to water and blanch until leaves brighten, about 20 seconds. Remove with slotted spoon and plunge into ice water. Remove and squeeze out excess water. Add asparagus to boiling water and cook 5 to 7 minutes, until ends are soft when pinched. Remove from water and chill in ice water to stop cooking.

Place blanched basil leaves into blender or food processor. Add ricotta cheese, olive oil and salt and pepper to taste. Set aside. Lay out slices of prosciutto on a cutting board. Place dollop of ricotta mixture on one end of the prosciutto slice. Sprinkle with parmesan cheese. Arrange two asparagus spears at the edge of each prosciutto slice and begin rolling around the asparagus until the end of the prosciutto is reached. Arrange on platter and serve.

Italian Vegetable Soup

Ingredients:

  • 1 medium onion, chopped
  • 2 large stalks celery, chopped
  • 4 cloves garlic, pressed
  • 1 medium red bell pepper
  • 1 cup chopped carrot or squash
  • 1 heaping tablespoon sweet paprika
  • 3 teaspoons turmeric
  • 1/2 teaspoon dried oregano
  • 1 bay leaf
  • Hot sauce, to taste
  • 1 15 oz can tomatoes, chopped
  • 1 and 1/2 cups swiss chard or spinach or other dark leafy green – cut into thin strips
  • 10 oz frozen green beans (or fresh)
  • Salt and pepper
  • 5 cups low salt stock or broth
  • 1 tablespoon olive oil

Directions:

1. In a large soup pot, put oil, onion, and celery. Cook on low heat for 5 to 10 minutes until vegetables are softened.

2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant — another minute or so.

3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked.

4. Adjust seasonings.

Low Carb Second Courses

Italian Grilled Chicken

Ingredients:

  • 6 boneless chicken breasts halves
  • 1/4 cup olive oil
  • 3 cloves garlic, crushed
  • fresh ground black pepper
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons melted butter
  • 3 sprigs fresh rosemary
  • 1 tablespoon parmesan cheese

Directions:

To grill: Preheat grill. Skin chicken breasts and rub with black pepper to taste.

Blend basil, olive oil, butter, garlic and parmesan cheese using an electric blender or processor at low speed until smooth.

Baste chicken lightly with mixture.

Grill over medium coals basting during cooking time with more basil sauce.

During this time add the rosemary branches to coals for added smoke flavor.

Grill 10 minutes on each side or until chicken is done when the temperature reads 160°F. on a meat thermometer.

Garnish with fresh basil and serve with Zucchini Lasagna, recipe below.

Low-Carb Zucchini Lasagna

This low-carb lasagna uses zucchini “noodles” instead of pasta noodles. The trick to making this work is to take some of the water out of the zucchini first by salting the “noodles”. Then they firm up and are more noodle-like, instead of mushy. This recipe can be made with or without meat.

Ingredients:

  • 1 1/2 pounds of zucchini
  • salt – enough to lightly salt the zucchini – between 1/4 and 1/2 teaspoon
  • 1 lb ground beef
  • 1 lb whole milk ricotta cheese
  • 2 eggs
  • 1/2 cup chopped fresh basil or 1/3 cup chopped fresh parsley
  • 2 cups jarred pasta sauce (any variety with no added sugars) or homemade
  • 8 oz mozzarella cheese, shredded
  • 1/3 cup fresh Parmesan cheese, grated 

Directions:

1. Slice the zucchini into strips, lengthwise. The strips should be about 1/8 inch thick.

2. Put the zucchini strips into a colander and sprinkle the salt on them. Toss to coat. Put the colander over a bowl to catch the juice. After 10-15 minutes, toss the strips again so that the brine will more-or-less evenly coat the strips. Drain for an hour.

3. While the zucchini is draining, cook the meat. Then, combine the ricotta, eggs, and basil or parsley.

4. Spread the zucchini strips on paper toweling or a cotton tea towel to take away most of the surface liquid.

To Assemble:

Heat the oven to 350 degrees F.

1. Put 1/2 cup of the pasta sauce into the bottom of a 9 x 13 pan, and combine the meat with the rest of the sauce.

2. Begin layering by covering the sauce with a layer of zucchini. Then cover the zucchini with about one third of the ricotta mixture, one third of the sauce and one third of the mozzarella cheese. Repeat, only arrange the zucchini strips in the other direction, e.g. if in the first layer the strips are lined up along the length of the pan, for the next layer line them up across the width of the pan. Alternate again for the third layer. After the third layer, finish with the Parmesan cheese.

3. Bake until the cheese is golden brown, about 30 minutes. (Note, if you refrigerate the lasagna before baking, cover with foil and bake for 15 minutes covered, then remove the foil and cook an additional 30 minutes, or until cheese is golden brown.)

Makes 8 Servings.

 

Meatballs and Eggplant with Fresh Mozzarella

Serves 6

Ingredients:

  • 1 large eggplant
  • 1 tablespoon salt
  • 1 pound 96% Lean Ground Sirloin
  • 1/3 cup minced onion
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 2 tablespoons Parmesan
  • 1 egg
  • 1/4 cup almond flour (ground almonds)
  • 1 (14-ounce) jar tomato sauce or homemade marinara sauce
  • 4 ounces fresh mozzarella
  • Fresh basil, chopped, for garnish

Directions:

Heat oven to 375°F. Peel eggplant and slice it into 12 circles. Sprinkle evenly with salt. Place eggplant in colander in the sink for 15 minutes.

While eggplant drains, mix ground sirloin in a large bowl with onion, garlic, dried oregano, dried basil, Parmesan, egg and almond flour. Mix thoroughly and shape into 12 meatballs.

Slice mozzarella into 12 thin pieces.

Rinse eggplant well with cold water. Squeeze dry by pressing down on eggplant in the colander and spread on kitchen towels to dry. Place eggplant into a 9×9-inch square baking pan and spread with 1/3 cup tomato sauce. Place meatballs on top of eggplant slices and pour remaining sauce over all. Top each meatball with slice of mozzarella. Bake in the oven 25 minutes.

Remove from oven, garnish with fresh basil and serve immediately. Serve with Italian Marinated Vegetable Salad, recipe below.

Italian Marinated Vegetable Salad

Serves: 12 servings

Ingredients

Vegetables:

  • 1/4 cup freshly squeezed lemon juice
  • 1 tablespoon kosher salt
  • 1 pound broccoli rabe, trimmed
  • 1 cup small cauliflower florets
  • 8 ounces button mushrooms (cut in half if too large)
  • 1 cup half-moon-sliced zucchini
  • 1 cup half-moon-sliced yellow squash
  • 1/2 cup roasted red pepper strips
  • 1/2 cup marinated, quartered artichoke hearts
  • 1/2 cup oil-cured black olives, pitted

Italian Marinade:

 Ingredients:

  • 1/4 cup red wine vinegar
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 clove garlic, chopped
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup canola oil
  • 1 tablespoon thinly-sliced fresh basil leaves, plus whole leaves for garnish
  • 1 lemon, cut into wedges, for garnish

Equipment: 1 large stock pot with submersible pasta basket

Directions:

Make the Vegetables: Fill the stock pot with water and bring to a boil. Stir in the lemon juice and salt. Fill the pasta basket with the broccoli rabe, cauliflower, mushrooms, zucchini and squash. Submerge in the boiling water and cook, covered for 2 minutes. Remove the basket and refresh the vegetables under cold running water. Drain well.

Transfer the vegetables to a bowl and mix with the pepper strips, artichokes and olives.

In a blender, combine the vinegar, lemon juice, mustard, salt and pepper. Mix on medium until completely blended. While the motor is running, slowly pour in the oils in a steady stream to make a smooth dressing.

Pour the dressing over the vegetables. Add the basil and toss well. Chill for at least 2 hours before serving. Arrange on a decorative platter garnished with fresh basil and lemon wedges.

 

 

Related articles

Posted by in Appetizer, Beef, Cheese, Chicken, eggplant, Healthy Italian Cooking, Italian Cuisine, Marinara, Prosciutto, Salad, Sauces, Soup, vegetable, Vegetables, zucchini Tags: , ,

2 comments

Making Use of Holiday Leftovers

April 2, 2013

Holidays with traditional family meals as part of the celebration often result in lots of leftovers. When you get tired of leftover ham or turkey or egg salad sandwiches, its time to get creative.

Here are a few ideas for Easter dinner leftovers, using some of the most common foods served at Easter time.

Leftover ham? Slice it, chop it and freeze it in plastic bags to mix into future omelettes, soups or hash browned potatoes.

Leftover asparagus? Make an asparagus omelette. Chop the already cooked asparagus and add to beaten eggs, add a little grated cheddar or American cheese and make an omelette for a quick lunch or dinner.

Leftover turkey, gravy, mashed potatoes? Make a quick Shepherd’s pie. Slice the turkey meat, then layer it on the bottom of a greased baking pan, pour leftover turkey gravy over it, layer leftover stuffing on top, layer any leftover veggie over that and, lastly, layer leftover mashed potatoes on top. Press everything down firmly and bake at 350 degrees F. for about 35-40 minutes or until heated through and the potatoes brown. Cut into squares and serve hot.

Leftover pork roast? Make a great panini sandwich. Cut leftover roast into 9 thin slices. Drain a 7 oz jar of roasted red peppers and cut into 6 slices. Spread 2 teaspoons of pesto sauce on each of 6 slices of country bread. Top 3 slices of pesto covered bread with 3 slices of pork, 2 slices of red pepper, 1 slice of cheese of choice and a slice of pesto covered bread. Cook in a panini press according to machine directions. Makes 3 sandwiches.

Just a few recipes below, but don’t let your leftovers go to waste. Think of a way to use them.

Ham and Asparagus Frittata

Serves 4 to 6

Ingredients:

1 tablespoon extra virgin olive oil
3 tablespoons finely chopped onion
8 eggs
1 cup grated sharp cheddar cheese
1 cup chopped ham
Leftover asparagus, cut into 1-inch pieces 

Directions:

Preheat oven to 400°F. In an ovenproof skillet on the stovetop, heat olive oil and sauté onion until barely softened.

In a medium bowl, beat eggs then add cheese. Pour into hot pan. Top with ham and asparagus. Turn heat to low and cook 2—3 minutes to seal bottom.

Place skillet in the oven and cook an additional 20 minutes or until puffed and barely set. Remove and cool slightly.

Serve with a salad and whole wheat biscuits.

Cobb Salad

4 servings

Ingredients:

Dressing

  • 3 tablespoons white-wine vinegar
  • 2 tablespoons finely minced shallot
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 3 tablespoons extra-virgin olive oil

Salad

  • 10 cups mixed salad greens
  • 8 ounces shredded cooked beef, chicken, turkey, ham or seafood
  • 2 hard-boiled eggs, peeled and chopped (dyed Easter Eggs work here)
  • 2 medium tomatoes, diced
  • 1 large cucumber, seeded and sliced
  • 1 avocado, diced or use leftover vegetables
  • 2 slices cooked turkey bacon, crumbled
  • 1/2 cup crumbled blue cheese, (optional)

Directions:

Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oil until combined.

Place salad greens in a large bowl. Add half of the dressing and toss to coat.

Divide the greens among 4 plates. Arrange equal portions of meat, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce.

Drizzle the salads with the remaining dressing.

Mediterranean Deviled Eggs

Makes 12 deviled eggs

Ingredients:

  • 6 colored hard boiled eggs leftover from Easter
  • 1 tablespoon finely chopped flat-leaf parsley, more for garnish
  • 1 ½ teaspoons finely chopped, rinsed capers
  • 3 anchovy fillets, cut in half
  • 1/2 a lemon zested, finely minced
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons mayonnaise
  • 1 ½ teaspoons Dijon mustard
  • Ground black pepper to taste

 Directions:

Peel and slice eggs lengthwise. Remove yolks and place them in a medium bowl. Arrange egg white halves on a serving plate.

To prepare the filling: add parsley, capers, lemon zest and juice, mayonnaise, mustard and 1 tablespoon water to yolks and mash. Add pepper to taste. Scoop filling into egg white halves. Top each with an anchovy half and sprinkle with chopped parsley and serve.

Variation: mash anchovies and add to the yolk mixture when adding the other ingredients.

Leftover Roast Beef Soup

Ingredients:

  • 2 medium yellow onions, cut into small wedges
  • 2 stalks celery, chopped
  • 2 cups sliced fresh mushrooms
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 1/2 lbs leftover cooked beef, chopped
  • 64 ounces low sodium beef stock or beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Italian seasoning
  • salt, to taste
  • black pepper, to taste
  • 8 ounces uncooked egg noodles or pasta of choice

Directions:

In a large pot, cook onions, celery, mushrooms and garlic in oil until onions are golden.

Stir in the cooked beef.

Add the beef broth, Italian seasoning and the Worcestershire, stirring to mix and seasoning to taste with salt and pepper Bring mixture to a boil and stir in uncooked egg noodles.

Reduce heat and cook, stirring occasionally, for 10-12 minutes or until noodles are tender.

Leftover Dinner Lasagna

Ingredients

  • 2 tablespoons butter
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon salt
  • Dash white pepper
  • 3 cups lowfat milk
  • 1/4 cup finely chopped green onions
  • 1 teaspoon lemon juice
  • 1/4 teaspoon hot pepper sauce
  • 9 lasagna noodles, cooked and drained
  • 2 cups diced fully cooked ham or ant leftover meat
  • 2 cups leftover vegetables, such as broccoli, asparagus, peas, spinach etc.
  • 1/2 cup grated Parmesan cheese
  • 3 cups (12 ounces) shredded cheddar cheese

Directions:

In a heavy saucepan, melt butter over medium heat. Stir in flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in the onions, lemon juice and hot pepper sauce.

Spread a fourth of the white sauce in a greased 13-inch x 9-inch baking dish. Layer with three noodles, half of the ham and vegetables, 3 tablespoons Parmesan cheese, 1 cup cheddar cheese and a fourth of the white sauce.

Repeat layers. Top with the remaining noodles, white sauce and cheeses.

Bake uncovered at 350° for 40-45 minutes or until bubbly. Let stand for 15 minutes before cutting. Yield: 12 servings.

Lamb Ratatouille

Ingredients:

  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 pound cooked lamb or beef, cut into 1 inch cubes
  • 1 small onion, chopped
  • 1 medium-sized eggplant, peeled (if desired) and cut into 1 inch cubes, tossed with 1 tablespoon lemon juice
  • 3 red bell peppers, cut into 1 inch cubes
  • 1/4 cup white wine or all stock can be used
  • 1 cup chicken stock
  • 2 medium zucchini, cut into 1 inch cubes
  • 3 medium tomatoes, peeled, seeded and chopped
  • A sprig each of fresh thyme, parsley and basil
  • Salt and pepper

Directions:

In a large skillet, heat olive oil over medium-high heat and add the onions and garlic. Saute for about 2 minute; then add the eggplant. Mix and let the eggplant brown slightly, then add the wine. Cook until the wine is reduced, about 3 minutes.

Add 1/4 cup chicken stock. When the chicken stock has reduced add the zucchini, red peppers and tomatoes. Stir everything together and add herbs and season with salt and pepper.

Add another 1/4 cup chicken stock and let it reduce and continue adding the remaining stock, 1/4 cup at a time. Simmer until the eggplant is cooked to the desired texture and mixture has thickened. Stir in the leftover lamb and heat.

Parmesan Pizza

Ingredients:

  • 1 lb pizza dough, store bought or homemade, at room temperature
  • 1 1/2 cups marinara sauce
  • 2 cups shredded roasted chicken breast or any leftover meat
  • 1 1/2 cups shredded part-skim mozzarella
  • 1/2 cup shredded Parmesan cheese
  • 1/3 cup chopped red onions
  • 1/3 cup diced green or red bell pepper
  • Shredded basil for garnish

Directions:

Preheat oven to 400 degrees F. Stretch dough out to fit your pizza pan (about 14 inches round or a 9 x 13-inch rectangle).

Spread 1 1/2 cups of sauce over the dough and arrange chicken on top of the sauce.

Sprinkle mozzarella, Parmesan cheese, bell pepper and onions over the top.

Bake 15-20 minutes or until crust is lightly browned and cheese is bubbly. Top with shredded basil before serving.

Rhubarb Bread Pudding

Use up leftover bread for a dessert. Any fruit can be substituted for the rhubarb in this recipe.

Ingredients:

  • 8 slices bread without crusts, toasted and cubed
  • 1 1/2 cups milk
  • 1/4 cup butter or margarine
  • 5 eggs or egg substitute equivalent
  • 1 1/4 cups white sugar or sugar substitute for baking
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 2 cups diced rhubarb
  • 1/4 cup chopped walnuts

Directions:

Preheat the oven to 325 degrees F .

Place bread cubes into a buttered 2 quart casserole dish.

Combine the milk and butter in a saucepan and heat just to the boiling point. Pour over the bread cube and let stand for 15 minutes.

In a medium bowl, whisk together the eggs, sugar, cinnamon and salt. Stir in rhubarb. Pour over the soaked bread and stir gently until evenly blended. Sprinkle walnuts over the top.

Bake for 50 minutes or until the top is brown and a knife inserted 1 inch from the edge comes out clean. Let stand for 10 minutes before serving.

 

Related articles

Posted by in asparagus, Beef, Bread, bread pudding, Casseroles, Cheese, Chicken, Desserts, eggs, Ham, Healthy Italian Cooking, Italian Cuisine, Lamb, lasagna, Leftovers, Pizza, rhubarb, Salad, Soup, Turkey, Vegetables Tags: ,

Reply

Italian Spring Soups

March 27, 2013

This time of year is perfect for lighter soups that showcase the flavors of seasonal vegetables. Taste isn’t the only reason for cooking up a big pot of spring soup. It can save you money, too. In a study published in the American Journal of Clinical Nutrition, Cornell University scientists found that the cost per serving is usually lower for in season fresh food than for processed food. Further, a recent USDA Economic Research Service analysis found that fresh seasonal produce costs 12 to 18 cents per serving on average. Eating in-season fruits and vegetables will also provide you countless health benefits, thanks to an almost endless variety of nutrients.

Italians enjoy food in its most straightforward state—no fuss, just real ingredients in their purest form, allowing for the integrity the of the ingredients to shine. They also use the time of year as their guide and work with products available, visiting their local grocers or farmer’s markets to see what is fresh. The delicate flavors in these soups are a direct reflection of the new beginnings taking place around us in our environment. Sometimes the most effortless dish makes for the most appetizing meal.

These soups provide the perfect way to incorporate spring’s most green ingredients: peas, asparagus and artichokes, to name a few. All great soups start with the basics- carrots, onions and celery- with variations like shallots, leeks, garlic and even fennel. The goal of a great soup is to build upon the basics to create a wonderful and balanced set of flavors, which can take hours or just 30 minutes. When making Italian soups, it’s best to start with traditional ingredients and then add your own personal flair to achieve something new and unique. Soups are a great way to showcase your individuality and taste.

The first two soup recipes below are two of my favorites for this time of year and I make them on a regular basis. The last group of soups are ones that I adapted from the cookbook,The Glorious Soups and Stews of Italy by Domenica Marchetti, Chronicle Books, 2006. They are great examples of the kinds of soups made in Italy and in Italian American homes, that utilize all the wonderful springtime produce that are found in markets this time of year. I have changed some of the ingredients and some of the techniques to suit my family’s palate.

Broccoli Leek Soup                                                      

Ingredients:

  • 1 1/2-pounds fresh broccoli
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 2 medium leeks, white and light green parts only, thinly sliced
  • 1 medium baking potato, peeled and cut into 1-inch pieces
  • 1 clove garlic, thinly sliced
  • 3 cups low-sodium chicken or vegetable broth
  • 3/4 teaspoon salt
  • Pinch of freshly ground pepper
  • 1/4 cup half-and-half
  • 1/4 cup snipped chives

Directions:

Separate broccoli stems from florets. Using a vegetable peeler, peel stems to remove tough outer layer, then slice into 1/4-inch-thick “coins.” Break or cut the florets into small pieces. Reserve stems and florets separately.

In a medium saucepan, heat oil and butter over medium heat. Add leeks and cook, stirring often, until softened, about 3 minutes. Add broccoli stems, potato and garlic and cook 2 to 3 minutes. Add 3 cups broth, salt and pepper; bring to a boil. Reduce heat; cover partially and simmer until broccoli and potato are tender, about 12 minutes.

Puree soup with an immersion blender until smooth. Return soup to the heat; add florets; bring to a boil and simmer 5 minutes. Add half-and-half and chives and reheat on low briefly.

4 servings

Spring Chicken & Barley Soup

Yield: 10 cups

Ingredients:

  • 2 medium-sized boneless, skinless chicken breasts (approximately 1 lb, sliced
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves of garlic, chopped finely
  • 1 small onion, chopped finely
  • 1 large potato, peeled and cubed
  • 1 large carrot, peeled and cut into 1/4-inch dice
  • 3 stalks of celery, chopped into 1/4-inch pieces
  • 1 fennel bulb, trimmed and diced
  • 8 ounces mushrooms, sliced
  • 1 large tomato, chopped into 1/4-inch pieces
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 cup pearled barley
  • 2 quarts low-sodium organic chicken stock
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground black pepper
  • Chopped fresh Italian parsley for garnish

Directions:

Place barley in a bowl with just enough water to cover it.

Heat olive oil on medium heat in an 8-quart stockpot.

Add the chopped onion and garlic to the olive oil, cooking for 5 minutes.

Add the chicken to stockpot, along with the salt and black pepper. Brown for 5 minutes.

Add the chicken stock, vegetables and spices to the pot.

Drain the water from the barley. Add the barley to the soup.

Bring to a boil and turn the heat to medium. Cook for 30 minutes or until the vegetables are just tender.

Pour into serving bowls and garnish with parsley.

Rice And Lettuce Soup

Rice And Lettuce Soup

Use a variety of lettuces for a mix of colors and textures, especially radicchio. The greens lose their bright hue when you cook them, taking on muted, earthy tones. If you want to perk up the color, gently stir in another handful or two of spinach during the last few minutes of cooking. Adding a small rind of Parmigiano while the soup is simmering boosts the flavor of the broth.

Makes 6 servings

Ingredients:

  • 1 tablespoon unsalted butter
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • 1 carrot, peeled and finely chopped (1/2 cup)
  • 1 rib celery, trimmed and finely chopped (1/2 cup)
  • 1 small yellow onion, finely chopped (1 cup)
  • 1 tablespoon minced fresh flat-leaf parsley
  • 1 teaspoon kosher or sea salt, or to taste
  • 1 small head butter lettuce, washed, trimmed and shredded
  • 1 small head romaine lettuce, washed, trimmed and shredded
  • 1 small head radicchio or escarole, washed, trimmed and shredded
  • 3 to 4 cups baby spinach leaves, washed
  • 6 cups homemade chicken broth or low-sodium commercial chicken broth
  • 1 small piece of Parmigiano-Reggiano rind (optional)
  • 1 cup Arborio or other risotto rice
  • Freshly ground black pepper
  • 1 cup thinly shaved or freshly grated Parmigiano-Reggiano cheese

Directions:

In a Dutch oven or other heavy-bottomed pot with a lid, heat the butter and oil over medium heat. When the butter has melted and begins to sizzle, stir in the carrot, celery, onion and parsley, and saute for about 10 minutes, or until the vegetables have begun to soften and the onion is translucent. Season with salt and then stir in the butter and romaine lettuces, radicchio and spinach, tossing the greens so that they are well-coated with the other ingredients. Cook, stirring from time to time, for 5 minutes or so, just until the greens have wilted.

Pour in the broth and add the Parmigiano rind. Bring the broth to a gentle simmer. Stir in the rice, raise the heat to medium-high and bring the soup to a boil. Reduce the heat to low, cover and let the soup simmer gently for 15 to 18 minutes, or until the rice is cooked. Taste and season with additional salt if necessary and a generous grinding of black pepper. Stir in 1/2 cup of the shaved or grated Parmigiano cheese.

Ladle the soup into a serving tureen or into individual bowls. Garnish with a drizzle of olive oil and the remaining cheese.

Shepherd's Soup

Shepherd’s Soup

This recipe is Sardinian based and uses tender vegetables and broken spaghetti in a simmered milk-based broth. In Italy, this soup is made with fresh sheep’s milk or goat’s milk.

Makes 4 servings

Ingredients:

  • 4 cups whole milk
  • 2 cups water
  • 2 teaspoons kosher or sea salt, or to taste
  • 2 cups cut-up thin green beans (1-inch pieces)
  • 7 baby carrots (3 to 4 inches long), halved lengthwise
  • 1 pound baby yellow or new potatoes, scrubbed clean and halved or quartered (about 2 cups)
  • 1 1/4 cups broken spaghetti (1-inch pieces)
  • 1/2 cup fresh or frozen peas
  • 1 cup freshly grated pecorino Romano cheese, plus more for garnish
  • Freshly ground black pepper

Directions:

In a medium Dutch oven or heavy-bottomed pot, combine the milk and water and bring almost to a boil over medium-high heat (do not let the liquid boil over). Stir in the salt, green beans and carrots, reduce the heat to medium, and cook at a bare simmer for 3 to 5 minutes, until the vegetables start to turn tender. Add the potatoes and cook for another 3 to 5 minutes, until they are just starting to soften. Stir in the pasta and simmer gently for 15 minutes, or until the pasta is al dente. Stir in the peas and cook for 2 to 3 minutes if using frozen, or slightly longer if using fresh, or until they are tender but still bright green.

While the peas are cooking, put the cheese in a small bowl and add a few spoonfuls of the milky broth. Stir the cheese and hot broth together to make a thin paste and stir this paste into the soup until fully incorporated. Add a generous grinding of pepper and stir gently but thoroughly.

To serve, ladle the soup into bowls and garnish with an additional sprinkle of cheese.

Creamy Asparagus Soup

Tender green asparagus, spring onions and fennel combine in this for a typical spring. Adding pearled barley to the mix gives it a little more substance. Accompany the soup with country bread for a one-dish supper.

Makes 6 servings

Ingredients:

  • 6 cups water
  • Kosher or sea salt
  • 1 cup pearled barley, rinsed
  • 2 pounds asparagus
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon unsalted butter
  • 2 spring onions, bulbs and tender white part of stalks sliced crosswise, about 1 cup
  • 1 fennel bulb, trimmed, quartered lengthwise and quarters thinly sliced crosswise
  • 2 tablespoons unbleached all-purpose flour
  • 6 cups homemade vegetable or chicken broth or low-sodium commercial broth, heated to a simmer
  • 6 sprigs fresh flat-leaf parsley
  • Freshly ground black pepper
  • 1 cup freshly grated pecorino Romano cheese

Directions:

Put the barley on to cook before you start the soup: In a large saucepan, combine the water and 1 teaspoon salt and bring to a boil over high heat. Slowly pour in the barley. Reduce the heat to medium, cover partially, and simmer for 30 to 45 minutes or until the barley is tender but still a bit chewy. It should not be mushy. Reduce the heat, if necessary, so that the barley cooks at a gentle, steady simmer. Drain the barley in a colander placed in the sink and let it sit for 10 minutes. Fluff with a fork and set aside.

While the barley is cooking, trim off the tough ends from the asparagus and discard them (or add them to the pot in which you are heating the broth to enhance its flavor; remove them before adding the broth to the soup).

Cut the asparagus stalks into 1-inch pieces. Set aside the tips. You should have about 4 1/2 cups asparagus pieces, not including the tips.

In a large Dutch oven or other heavy-bottomed pot, heat the oil and butter over medium heat. Add the spring onions and fennel, reduce the heat to medium-low and saute, stirring from time to time, for about 10 minutes, until the vegetables are softened.

Sprinkle the flour over the vegetables and stir vigorously to combine. Pour in 1 cup of the heated broth and stir for a minute or so to incorporate thoroughly.

Slowly pour in the remaining 5 cups of broth and add the asparagus pieces — except for the reserved tips — and the parsley sprigs. Increase the heat to medium and simmer for 15 to 20 minutes, until all the vegetables are tender. Remove from heat and let the soup cool for 10 minutes.

Using an immersion or standard blender, puree the soup until smooth.

Stir in the cooked barley and asparagus tips and heat gently over low heat. Season to taste with salt and pepper.

To serve the soup, stir in 3/4 cup of the cheese. Ladle the soup into a large serving bowl or tureen and top the remaining 1/4 cup cheese.

Sweet Pea Soup With Radish

Makes 4 servings

For the radish topping:

  • 3 to 4 radishes, cut into thin slivers or small dice (1 cup)
  • 1/2 cucumber, peeled, seeded and cut into thin slivers or small dice (1 cup)
  • 1/2 teaspoon coarse salt
  • 1 small spring onion (bulb only), thinly sliced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon sugar
  • Freshly ground black pepper

Directions:

Mix together the radish and cucumber with the coarse salt. Place the radish and cucumber in a small colander set over a bowl and let sit for 15 to 20 minutes. Gently squeeze out the excess liquid and pat vegetables dry with paper towels.

Transfer the radishes and cucumbers to a bowl and stir in the spring onion, oil, sugar and a grinding of pepper. Gently toss to combine. Cover the bowl and let sit at room temperature until serving time.

For the soup:

  • 1 tablespoon extra-virgin olive oil
  • 1 cup thinly sliced spring onions or leeks (bulbs and tender parts of stalk)
  • 1 small sprig fresh marjoram
  • 1 small sprig fresh thyme
  • 3 to 4 cups homemade chicken or vegetable broth, or low-sodium commercial broth
  • 4 cups shelled peas (about 4 pounds in the pod) or 4 cups good quality frozen peas
  • 1/2 cup evaporated whole milk
  • 1/2 teaspoon kosher or sea salt, or to taste
  • Freshly ground black pepper
  • Mascarpone or ricotta cheese, for serving

Directions:

In a medium Dutch oven or other heavy-bottomed pot, heat the olive oil over medium heat. Stir in the spring onions and saute, stirring frequently, for 3 to 5 minutes, or until they have softened but are not browned. Add the marjoram and thyme and cook for 1 minute, stirring.

Pour in the broth, raise the heat to medium-high and bring to a simmer. Carefully tip in the peas and cook for 6 to 8 minutes for fresh peas; 3 to 4 minutes for frozen, or until they are just tender but still bright green. Take off the heat and remove and discard the sprigs of marjoram and thyme. Using an immersion blender or a standard blender, puree the soup until smooth.

Return the soup to medium heat and stir in the milk, salt and pepper to taste. Heat until just warmed through.

Ladle the soup into bowls and garnish with a dollop of mascarpone or ricotta cheese and top with a spoonful of radish mixture.

 

Related articles

Posted by in barley, broccoli, Cheese, Chicken, escarole, fennel, green beans, Healthy Italian Cooking, Italian Cuisine, Lettuce, onion, peas, potatoes, radicchio, radish, Rice, Soup, spinach, tomatoes, Vegetables Tags: , ,

4 comments

Italian Passover Menu

March 25, 2013

People rarely associate Judaism with Italy, probably because Rome has hosted the seat of the Catholic Church for close to 2000 years. Jews arrived long before the Christians, however. Jewish traders built one of the first synagogues in Ostia Antica (an area just outside of present day Rome) during the second century BC. With time the Jewish population grew and swelled and historians have calculated that by the reign of Tiberius (14-37 AD), there were more than 50,000 Jews living in Rome and dozens of Jewish communities scattered throughout the Roman territory.

Like their fellow countrymen, Italian Jews suffered through thousands of years of invasions that followed the fall of the Roman Empire, but they managed to live fairly peacefully almost everywhere — from Venice, where the Isola della Giudecca (across the canal from Piazza San Marco) is so named because it was the home of many Jews, to the Arab lands of south Italy. At least until 1492, when the Spaniards drove the Arabs back across the Mediterranean Sea into Africa and turned the liberated territories of Sicily and Southern Italy over to the Inquisition. Southern Italian Jews fled north to more tolerant regions, where they were joined by Jews from other parts of Europe as well. Florence, Torino, Mantova and Bologna all had strong Jewish communities during the renaissance.

Edda Servi Machlin, whose father was the Rabbi in the Tuscan town of Pitigliano, joined the partisans in the hills when Italy surrendered to the Nazis in 1943. After the war, she settled in the United States and raised a family. However, she didn’t forget her homeland, nor the foods her family ate. Through the years, she has lectured widely on Italian Jewish life and gathered her recollections of life and cuisine into a book titled, The Classic Cuisine of the Italian Jews.

The Jewish people celebrate Passover as a commemoration of their liberation over 3,300 years ago from slavery in ancient Egypt. When the Pharaoh freed the Israelites, it is said that they left in such a hurry that they could not wait for bread dough to rise. For the duration of Passover no leavened bread is eaten and that is why Passover is also called “The Festival of the Unleavened Bread”. Matzo (flat unleavened bread) is a symbol of the holiday. Other scholars teach that in the time of the Exodus, matzo was commonly baked for the purpose of traveling because it did not spo[l and was light to carry, suggesting that matzo was baked intentionally for the long journey ahead.

The Passover Meal By Dora Artist

It is traditional for Jewish families to gather on the first night of Passover for a special dinner called a seder. The table is set with the finest china and silverware to reflect the importance of the meal. During this meal, the story of the Exodus from Egypt is retold using a special text called the Haggadah. The Passover seder is one of the great traditions of the Jewish faith, but it can also be a test of endurance. As the premeal chants and readings stretch on, empty stomachs growl and attention wanes until the moment when the charoset is passed around. “With unleavened bread and bitter herbs they shall eat it,” is recited while biting into the Passover matzoh, horseradish and charoset. One of the most revered of Jewish dishes, it closes the ceremony and begins the feast.

Passover Seder Plate

Charoset comes from the Hebrew word cheres, which means “clay.” Charoset is a dense fruit paste that represents the mortar used by the ancient Hebrew slaves in Egypt to make bricks.

Because Passover celebrates freedom, a small amount of charoset is placed on the seder plate as a reminder to Jews that they were once slaves and they should not take their freedom for granted.

Recipes for charoset are as many as there are Jewish people. Italian varieties vary from family to family, including everything from almonds, apples and pears to chestnuts, oranges and even hard-boiled eggs.

Italian Charoset                                                             

Ingredients:

  • 1 pound apple slices, peeled
  • 3/4 pound boiled chestnuts, peeled
  • 1/2 pound walnuts, shelled
  • 1/2 pound pitted dates
  • 1/2 pound dried apricots
  • 1/2 pound raisins
  • 2 small bananas
  • 1 small seedless orange, peeled
  • 1/2 teaspoon cinnamon
  • Sweet wine

Directions:

Put everything in the blender and process until combined, but it shouldn’t be too smooth.

Cook on a low flame for 15 minutes, stirring. Add some sweet wine or grape juice right before serving.

Matzo Gnocchi Soup

8 servings

Ingredients:

Broth

  • 1 large kosher chicken
  • 3 large carrots, peeled, cut into 1-inch pieces
  • 1 head of celery, stalks cut into 1-inch pieces, leaves set aside
  • 3 large leeks, cut into 1-inch pieces
  • 1 head of garlic, halved crosswise
  • 2 tablespoons whole black peppercorns
  • 1 fresh bay leaf
  • 1 bunch fresh thyme
  • Kosher salt and pepper

Gnocchi

  • 1 large (11–12-ounce) russet potato
  • 1/4 cup matzo meal
  • 1 tablespoon finely minced fresh chives
  • 1 tablespoon finely minced flat-leaf parsley
  • Pinch of freshly ground nutmeg
  • Kosher salt
  • 3 large egg yolks, beaten to blend
  • Freshly ground black pepper
  • Extra-virgin olive oil (for drizzling)
  • Celery leaves, for garnish

Directions:

Broth

Place first 8 ingredients and 5 quarts water in a large soup pot; season with salt. Bring to a simmer over medium heat. Skim foam from surface; reduce heat to low and cook, keeping at a low simmer and skimming occasionally, for 3 hours.

Using tongs, remove chicken from broth and reserve for another use. Strain broth into a large bowl through a fine-mesh sieve (if desired, line sieve with cheesecloth for clearer broth); set aside. Discard solids. Add kosher salt and pepper to taste.

DO AHEAD: Can be made 3 days ahead. Chill uncovered until cold. Cover; keep chilled.

Gnocchi

Preheat oven to 400°. Bake potato until tender, about 1 hour. Let cool slightly. Peel potato and pass through a ricer or food mill, or press through the holes in a colander into a medium bowl. Add matzo meal, herbs and nutmeg; season to taste with salt and pepper. Add yolks; stir to form a dough.

Divide dough into 4 pieces. Working with 1 piece at a time and keeping the others covered with a kitchen towel, roll dough into a 12-inch-long rope. Cut into 1-inch pieces. Transfer gnocchi to a parchment paper-lined rimmed baking sheet. Cover with towel.

Bring broth to a simmer in a large pot over medium heat. Add gnocchi; simmer until tender, 4–5 minutes. Divide mixture among bowls. Drizzle with oil; garnish with celery leaves.

Baked Snapper — Spigola Arrosto

This baked snapper is an Italian Passover tradition. It’s also an interesting variation on the standard roasted fish one generally encounters in Italy, which simply has rosemary and lemon in the cavity and a little more rosemary and lemon outside. In this recipe there are anchovy fillets added and the dish will work with any kind of fish.

Serves 6

Ingredients:

  • 1 four-pound red snapper, or 2 fish totaling five pounds
  • Salt
  • Freshly ground black pepper
  • 6 anchovy filets
  • Olive oil
  • 1/4 cup matzo meal
  • 2 tablespoons minced parsley
  • 1 teaspoon freshly chopped rosemary leaves or 1/4 teaspoon dried rosemary
  • 1 lemon cut into 6 wedges

Directions

Clean the fish, wash the cavity and pat it dry inside and out. Lightly season it inside and out with salt and pepper, set the fish in an oiled baking dish and place the rosemary into the cavity, distributing them evenly. Measure the thickness of the fish at its thickest point.

Preheat your oven to 400 degrees F .

Heat the anchovies in a quarter cup of olive oil, stirring them around until they dissolve into a paste. Remove the pot from the fire and stir in the matzo meal and the parsley. Spread the mixture over the top of the fish.

Figuring ten minutes per inch of thickness, bake the fish until done. This will be between 20 and 30 minutes for smaller fish and up to about 45 for a large one.

Serve with the lemon wedges as garnish.

Pan-Sauteed Spinach (Spinaci Rifatti)

Ingredients:

  • Two pounds fresh spinach, washed well
  • 2-3 tablespoons olive oil
  • 2 medium cloves garlic, halved and crushed
  • Salt and pepper to taste
  • 1/2 teaspoon crushed red pepper

Directions:

Pick over the spinach, removing and discarding tough ribs and coarsely chop the leaves.

Place in a large pot and heat until it has wilted.

Drain it well, squeezing it to remove most of the water.

Add the oil, garlic and crushed red pepper to the pan. When hot, add the spinach and stir vigorously. Season with salt and pepper to taste.

Note: If you’re pressed for time, you can use frozen spinach, though you should thaw it before sauteeing it.

Yield: 4 servings 

Roasted Garlic Cauliflower

Servings: 6

Ingredients:

  • 2 tablespoons minced garlic
  • 3 tablespoons olive oil
  • 1 large head cauliflower, separated into florets
  • 1/3 cup grated Parmesan cheese (kosher approved brand)
  • salt and black pepper to taste
  • 1 tablespoon chopped fresh parsley

Directions:

Preheat the oven to 450 degrees F. Grease a large casserole dish.

Place the olive oil and garlic in a large resealable bag. Add cauliflower and shake to mix.

Pour into the prepared casserole dish and season with salt and pepper to taste.

Bake for 25 minutes, stirring halfway through.

Top with Parmesan cheese and parsley and broil for 3 to 5 minutes, until golden brown.

Passover Carrot Cake

Did you think carrot cake was an American dessert? In the Veneto region, Italian Jews have had many versions of this dessert for centuries, minus the cheese frosting.

Ingredients:

  • 1.5 cups of granulated sugar
  • 2.5 cups of ground almonds
  • 9 ounces carrots, grated
  • 6 eggs, separated
  • A pinch of salt
  • Amaretto liqueur or 1/2 teaspoon almond extract
  • 1/2 teaspoon of cinnamon
  • Parve margarine (non-dairy) and matzo meal for the pan

Directions:

Beat the yolks with the sugar, add the grated carrots, the almonds, salt, cinnamon and Amaretto. In a separate clean bowl beat the egg whites until thick.

Gradually fold the whites into the carrot mixture.

Preheat the oven to 350 degrees F.

Butter a 9 inch tart pan and dust with matzo meal

Pour the mixture into the pan and bake for 30-40 minutes.

Related articles

Posted by in cake, carrots, cauliflower, Chicken, Fish, Fruit, gnocchi, Healthy Italian Cooking, Italian Cuisine, potatoes, Soup, spinach, Vegetables Tags: ,

4 comments

Have You Ever Tried Fava Beans?

March 18, 2013

Jack’s magic beans that grew overnight into a beanstalk were very probably fava beans or, as the English call them, broad beans. Americans, however, have been slow to appreciate this great tasting vegetable, even though, their flavor is smoother, sweeter and richer than most other beans.

But we may be undergoing a spring awakening.The pale green beans in the big floppy pods have been an early spring food in many countries for centuries. Favas — also known as Windsor beans, English beans, horse beans and pigeon beans — have long been a diet staple in Asia, the Middle East, South America, North Africa and Europe.

These ancient beans are one of the oldest cultivated plants and among the easiest to grow. They were the only beans Europeans ate before they discovered America and all its legumes. Explorers took American beans back to Europe and introduced the fava to America, which never really caught on.

After preparing them, you begin to understand why. This is a labor-intensive process. First, you string and shuck the beans, then parboil them so that the waxy coating can be removed. It is an afternoon event and, for Americans, not a great use of their time.

Unshelled, fresh favas look like giant, bumpy string beans. They are 5 to 7 inches long and lined with padding that looks like cotton batting. You don’t want to buy beans that are bulging out of the pod — which means they are probably old.

The beans have a buttery texture, a slight bitterness and a nutty flavor. Their fresh green color is a welcome sign of spring.

Fresh fava beans are purchased in the shell, so you’ll have to buy a lot more beans than you might think. One pound of un-peeled beans will give you roughly 1/3 cup of favas.

How to get to the bean:

  1. First, remove the beans from the pods (much like you would when shelling peas) by running a finger up the seam of the pod, splitting it open and removing the beans. There are about 4 to 5 beans per pod.
  2. At this point you’ll notice that the bean has a thick white skin around it which also needs to be peeled off. 
  3. To remove the second skin, there are two different methods. The first is to make a small slit with a knife along the edge of the bean to pop the bean out of its skin.
  4. The alternate, and more popular, method is to put the fava beans in boiling salted water to blanch for 30 seconds. Remove the beans from the boiling water and submerge them in ice cold water to stop the cooking process. This step softens the second skin, making it easier to remove.
  5. With your fingers, squeeze the bean out from its skin.
  6. Now, you can use the beans as directed in any recipe of your choice.

Fava beans have been a staple of Mediterranean and Middle Eastern cuisines for centuries and they are used in appetizers, omelets, salads, soups, dips, pasta dishes and casseroles. Many home cooks like to add favas to minestrone soup and favas can sometimes substitute for garbanzos in falafel patties.

I am most familiar with dried favas, which are greenish-brown and large compared to most beans and flat with a distinctive slim black eye. I often use these because fresh fava beans are not easy to find.

Dried Fava Beans

When You Can’t Find Fresh

Fresh fava beans have a short season, but they’re available in other forms to enjoy all year long.

Peeled frozen beans can be used in place of fresh, with slightly increased cooking times (follow the directions on the label).

Many people are familiar with dried favas and they are often imported from Italy. These are excellent for soup.

Canned or bottled favas are available in most supermarkets, but these tend to be the least favorable way to enjoy these beans. Often, the tough outer skin has not been removed and the beans can be high in sodium. If you use canned or bottled beans, be sure to rinse, drain and peel them, if necessary.

Favas are nutrition superheroes. They are high in fiber and iron and low in sodium and fat. They have no cholesterol but are high in protein.

Fava beans are popular in Italy.

They are often served as a first course spring salad with young sheep’s cheese tossed with olive oil, lemon juice, parsley and a little hot pepper. Next on the menu: could be fresh favas quickly sauteed with seafood and herbs or cooked fava beans pureed with cream and butter. Fava beans can be served simply boiled, mashed and spread on crostini, or added to spring stews and soups. They are often paired with artichokes or other spring vegetables such as peas and morels (mushrooms).

Italians credit the fava bean as a factor in saving Sicilians from starvation. Since then, the fava has been considered good luck. The myth of the fava bean began during the famine in Sicily, where the beans were used as fodder for cattle. To survive, the farmers prepared them for the table. Hence, they considered themselves lucky to have them.

Fava beans play a large role in the Sicilian tradition of the St. Joseph Table. which is held in March to honor the saint. They may be served in a frittata or in garlic sauce during this celebration. When dried, roasted and blessed, they become the very popular “lucky bean.” Legend has it that you will never be broke as long as you carry one. Some people believe that if you keep one in the pantry, there will always be food in the kitchen. The bean is also a symbol of fertility, since it grows well even in poor, rocky soil. Italians would carry a bean from a good crop to ensure a good crop the following year.

 Fava Bean Recipes:

Fresh Fava Bean and Pecorino Salad

Fava beans are a spring favorite in southern and central Italy. This salad, adapted from Patricia Wells’, Trattoria, (William Morrow 1993) is popular as a starter or as part of an antipasto spread. If you can only find a hard grating pecorino, use a soft goat cheese. If there are leftovers, saute the beans and cheese with a little oil in a small skillet. They are fragrant and delicious as a warm appetizer.
Makes 8 to 12 servings

Ingredients:

  • 2 pounds fresh unshelled fava beans (about 2 cups shelled beans)
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon dried leaf oregano
  • 3 tablespoons fresh flat-leaf parsley leaves, snipped with scissors
  • 1/8 teaspoon crushed red peppers (hot red pepper flakes), or to taste
  • 8 ounces soft sheep’s milk cheese such as a pecorino or a soft fresh goat’s milk cheese, cut in small cubes
  • Salt and freshly ground black pepper to taste

Directions:

Shell and parboil the beans as directed above in how to get at the bean.
In a medium bowl, combine all ingredients and toss to blend. Taste for seasoning.

Arugula and Fava-Bean Crostini

8 servings

Ingredients:

  • 1 cup shelled fresh fava beans (1 1/4 pounds in pods) or shelled fresh or frozen edamame (soybeans; 3/4 pounds in pods)
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil, divided, plus additional for drizzling
  • 1 1/2 cups packed baby arugula (1 1/2 ounces), divided
  • 3 tablespoons grated Pecorino Romano or Parmigiano-Reggiano cheese
  • 1/4 teaspoon grated lemon zest
  • 1/2 teaspoon fresh lemon juice
  • 1 baguette
  • 1 garlic clove, halved crosswise
  • 16 mint leaves

Directions:

Preheat oven to 350°F with rack in middle.

Cook fava beans in boiling water, uncovered, until tender, 3 to 4 minutes, then drain and transfer to an ice bath to stop cooking. Gently peel off skins.

Pulse fava beans in a food processor until very coarsely chopped, then transfer half of mixture to a large bowl. Add 1/4 cup oil, 1/2 cup arugula, cheese, lemon zest and juice, 1/2 teaspoon salt and 1/8 teaspoon pepper to favas in processor and purée until smooth. Add to bowl. Coarsely chop remaining cup arugula and gently fold into fava-bean mixture.

Cut 16 diagonal slices (1/3 inch thick) from baguette and put on a 4-sided sheet pan. Drizzle with remaining tablespoon oil. Bake until pale golden and crisp, 8 to 10 minutes. Rub with cut side of garlic.

Spoon fava-bean mixture onto baguette toasts, then drizzle with oil and top with mint.

Shrimp and Fava Beans with Thyme

Makes 2 entree servings or 4 appetizer servings

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • About 2 ounces firm, salty ham such as prosciutto, cut into tiny dice (about 1/3 cup)
  • 1/4 teaspoon minced garlic
  • 3/4 pound shrimp, shelled and deveined
  • 1 pound fresh, unshelled fava beans
  • 1 teaspoon minced fresh thyme
  • Salt and pepper, to taste

Directions:

Shell fava beans according to instructions above.

Heat oil and butter in skillet over moderate heat. Add ham and garlic and toss for a minute. Add shrimp, favas and thyme and toss just until shrimp turn pink.

Sprinkle with pepper and salt. Serve immediately.

Fava Bean and Pasta Soup from Sicily

Serves 4 to 5

Ingredients

  • 1 pound fresh, young fava beans
  • 1½ tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 2 ounces pancetta, chopped
  • 6 cups cold water
  • 1/4 pound linguine or spaghetti, broken into 1½-inch lengths
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons sea salt
  • Freshly ground black pepper

Directions:

Remove the beans from the pods, shell and pick off the little buds that appear on the side of the beans. (See photo above.)

Place the oil and onion in a large saucepan over low heat, cover, and cook for about 5 minutes, until the onion sweats.

Add the pancetta and saute for 8 to 10 minutes, until it begins to color. Add the water and bring to a boil. Add the beans and partially cover. Cook over medium-low heat for 30 to 40 minutes, until the beans are tender. The timing depends on the freshness of the beans.

When the favas are tender, stir in the pasta and cook until the texture is al dente, about 6-8 minutes or so, stirring now and then, to prevent the pasta from sticking together.

Remove from the heat, add basil, mint, parsley and salt and pepper to taste. Serve.

Variation: If fresh fava beans are not to be found, you can use 5 ounces (3/4 cup) dried fava beans instead. Dried fava beans have to be soaked overnight.

To make this soup using dried fava beans, bring the drained, soaked beans and 8 cups water to a boil in a soup kettle; simmer until the beans are tender, about 45 minutes. Drain, reserving the bean cooking liquid; cool the beans. Remove and discard the tough outer skin from the fava beans. Follow the recipe instructions, adding the cooked fava beans and 6 cups of the bean cooking liquid just after adding the pancetta. Bring to a boil, add the pasta and proceed with the recipe instructions.

 

Poached Chicken Breast with Spring Fava Beans

Makes 4 servings

Ingredients:

  • 1 cup fava beans, shelled
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 2 medium leeks, washed well, trimmed and cut into long strips
  • 4 fingerling potatoes, cut in half lengthwise
  • 4 cups Chicken Stock
  • 1/2 cup finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh oregano
  • 4 teaspoons fresh lemon juice
  • 4 sprigs fresh oregano for garnish

Directions:

Bring a pot of water to a boil. Prepare a bowl of ice water. Immerse the fava beans in the boiling water for 1 to 2 minutes. Drain and plunge the beans into the ice water for 30 seconds to stop the cooking process. Drain. To remove the fibrous shells from the blanched fava beans, make an incision on one end of the shell with your fingernail, pop the bean out, and discard the shells. Set aside.

Place the chicken breasts, leeks and potatoes into a medium-size pot; add the stock, set over medium heat and bring to a simmer; cook, covered, for 15 to 20 minutes. Stir in the fava beans, parsley and oregano; continue to simmer for 2 to 3 minutes.

Remove the chicken from the broth and cut into thin slices. Place equal portions of chicken, beans, leeks and potatoes into 4 serving bowls, pour a little broth over all and drizzle 1 teaspoon lemon juice on each bowl. Garnish with oregano sprigs. Serve immediately.

Related articles

Posted by in Beans, Bread, Cheese, Chicken, fava, Healthy Italian Cooking, Italian Cuisine, onion, Pasta, potatoes, Salad, shrimp, Soup, Vegetables Tags:

2 comments

New York’s “Other Little Italies”

March 8, 2013

Most of the immigrants went to the cities. New York, Buffalo, Rochester and other cities in the State of New York received large contingents. It must be remembered that immigrants almost always came to join others who had preceded them – a husband, or a father, or an uncle or a friend. In western New York most of the first immigrants from Sicily went to Buffalo, so that from 1900 on, the thousands who followed them to this part of the state also landed in Buffalo. There they joined their friends and relatives who in many cases had purchased the tickets for their steerage passage to America. After they arrived, guided and assisted by relatives, they ventured out of the city of Buffalo, joined work gangs all over western New York to pick peas, beans and other crops and to work in the numerous canneries located in the small towns and villages. In their westward migration they first went to work on the farms in Brant, Angola and Farnham and also in the canneries at Farnham, Silver Creek, Irving and other places. Some of the men found work on the railroad. They moved from place to place and lived in freight cars. In this manner some of them reached as far as Westfield and settled there. The canneries there and the rich farm lands provided work for the whole family.

Source: CHAUTAUQUA COUNTY HISTORICAL SOCIETY WESTFIELD, NY: August 1960.

Buffalo, New York

Approximately 1908

Canal Street was the name of a thoroughfare as well as a district in Buffalo in the 19th and early 20th centuries. Originally called Rock Street, Canal Street ran parallel to and just to the west of the famed Erie Canal at its terminus in Buffalo. The area had been the site of the original Village of Buffalo, near a Seneca Indian village on Buffalo Creek. The city eventually expanded outward from the waterfront location.

The Canal, completed in 1825, opened up the western United States to travelers and trade from the east coast. With it came a tremendous increase in Great Lakes freighter traffic at Buffalo Harbor and, with that, an influx of canal and freighter crewmen, who were often paid when they reached Buffalo and spent their pay freely in the bars and brothels that sprang up in the district, that was known at different times as “Canal Street”, “Five Points”, “the Flats” and “the Hooks”.

In the early 20th century, the district became the home of the Italian immigrants, mostly Sicilian. Canal Street’s name was changed to Dante Place and the neighborhood became known as “Little Italy.” Most of the bars and brothels gave way to three-and four-story brick tenements, each housing multiple families.

Alter the first wave of immigrants came, a larger wave from Abruzzi province in central Italy, from Calabria in the boot and more Sicilians from the Mediterranean island, arrived on the waterfront. The Italians extended their area up to Niagara Street and Front Park and down to Eagle and Chicago Street. Their traditional neighborhood had been the West Side, but they moved out past the city limits as early as 1900 and today are still scattered throughout the area. 

This advertisement for Buffalo Maccaroni and Vermicelli Works - appeared in the July 13, 1901 edition of Il Corriere Italiano.

Louis (or Luigi) Onetto was a prominent Buffalo businessman, an importer and manufacturer of pasta. This advertisement appeared in the July 13, 1901 edition of Il Corriere Italiano.

No fewer than five distincts emerged in Buffalo:

Newcomers from Sicily settled in a neighborhood called, The Hooks, close to Canal Street on the crowded Lower West Side.

Calabrians regrouped in South Buffalo.

The Campanese, who came from Naples, lived closer to downtown.

The Abruzzi, lived on East Delavan and immigrants from central southern Italy, the Campobassese, settled in the Lovejoy-William area.

Syracuse, New York

The “Bambinos” of Little Italy – Syracuse, New York in 1899

Little Italy in Syracuse, New York, is an area on the north side of the city where the early Italian immigrants settled. The neighborhood has been called Little Italy for years, but it was not until 2003 that the city officially designated it as such. The area is populated with Italian restaurants, some along North Salina Street, Little Italy’s main street.

St. Peter’s Italian Catholic Church at 130 North State Street, c.1910

Italian immigrants first came to the area around Syracuse, New York in 1883 after providing labor for the construction of the West Shore Railroad. At first, they were quite transient and came and went, but eventually settled down on the Northside. By 1899, the Italian immigrants were living on the Northside of the city in the area centered around Pearl Street. The Italians all but supplanted the Germans in that area of the city and had their own business district along North State and North Salina Streets.

Early residents in the neighborhood worked for Learbury Suits, Nettleton Shoes and other Northside factories. The Columbus Baking Company has been a mainstay on Pearl Street for over a century. The bakery is family-owned and specializes in four types of bread. Thano’s Import Market, located on North Salina Street for over 90 years, sells Italian delicacies, such as aged provolone cheese, olives and homemade pasta.  

Syracuse Northside Produce Market, c.1900

By 1900, farmers gathered at the Northside Produce Market  and supplied fresh fruit and vegetables to local residents. Lombardi’s Fruits & Imports,created during this time, is another fixture on the Northside and carries hundreds of items imported directly from Italy.

Bronx, New York

Arthur Avenue pushcarts in 1940.

Arthur Avenue – what some call the “real Little Italy” is in the Bronx. Located in the Belmont section of the Bronx, Arthur Avenue was named after President Chester A. Arthur in the 19th century. Italians temporarily settled here to help build the Bronx Zoo, but with the creation of the Third Avenue elevated train, which ran between the Bronx and downtown Manhattan, their presence in the neighborhood remained and grew, with the population reached close to 100,000 Italian residents by the early 1900s.

The Bronx Zoo is one of the most famous zoos in the world. In 1898, the City of New York allotted 250 acres of Bronx Park to the New York Zoological Society to build a park aimed at preserving native animals and promoting zoology. The Bronx Zoo opened in 1899 and remains one of the largest wildlife conservation parks in the United States, housing 4,000 animals representing more than 650 species. The Rockefeller Fountain, was built by Italian sculptor Biagio Catella in 1872, donated to the Zoological Society by William Rockefeller in 1903, and moved to its present spot in the zoo in 1910.

A postcard image of the small deer house at the Bronx Zoo, circa 1915, published by the New York Zoological Society.

Small Deer House, 1915

In the 1890s, Italian immigrants moved from lower Manhattan to the tenement buildings of the Bronx. They set up shops selling produce, pasta, cheese, salumi, bread, pastries and other products. Many of those establishments are still doing business today. The atmosphere of Italy is preserved on merchant lined Arthur Avenue and in the Arthur Avenue Retail Market, established by Mayor Fiorello LaGuardia in 1940.

The Arthur Avenue Retail Market brings all the elements of the neighborhood together under one roof. For a meal to remember, head to Dominicks’s. This classic restaurant is loud, has no menu, no dessert and is consistently named the neighborhood’s favorite “red-sauce joint”. Not to worry dessert lovers, the neighborhood has an abundance of sweet treats at shops like Egidio Pastry, where desserts have been served since 1912.

Some Italian American Regional Favorites:

Sausage-Stuffed Mushrooms

Serves 4 to 6

Ingredients:

  • 14 large white mushrooms. each about 2 inches wide
  • 3 tablespoons olive oil
  • 3 ounces Italian fennel sausage,casing removed
  • 1 cup finely chopped green peppers
  • 1 tablespoon chopped garlic
  • 3/4 cup Italian seasoned bread crumbs
  • 1 cup chicken stock
  • 2 tablespoons grated romano cheese
  • 3 large sweet vinegared cherry peppers, chopped

Directions:

Wipe the mushrooms clean and remove the stems. Set aside the 10 best and largest mushroom caps. Finely chop the remaining 4 mushroom caps and all the stems. Transfer them to a small bowl and set them aside.

In a large saute pan, heat 1 tablespoon of the olive oil over medium-high heat. When the oil is hot, add the sausage and cook it for 4 to 5 minutes or until it is nicely browned. As it cooks, break the sausage apart with a wooden spoon.

Add the green peppers, garlic and chopped mushroom, increase the heat to high and cook the mixture, stirring, for about 8 to 10 minutes or until it is browned and tender and the liquid from the mushrooms has evaporated.

Add the bread crumbs and chicken stock. Reduce the heat to medium and stir in the cheese. Add the pickled peppers and remove the mixture from the heat.

Spread the mixture on a platter, allow it to cool slightly, and then transfer it to the refrigerator for 15 to 20 minutes or until it has cooled completely.

Preheat the oven to 400°F.

Stuff each of the reserved mushroom caps with 1 to 1½ tablespoons of the sausage mixture. Set the stuffed mushrooms in a casserole and drizzle them with the remaining 2 tablespoons of olive oil. Bake them for 15 to 20 minutes or until the mushroom caps are tender. Transfer the mushrooms to a plate, spoon any remaining pan juices over them, and serve.

Escarole Soup

Serves 8–10

Ingredients:

  • 1 lb. ground lean beef
  • 1/2 cup Italian seasoned bread crumbs
  • 1/2 cup grated parmesan cheese, plus more
  • 1/2 cup grated pecorino cheese
  • 1 tablespoon olive oil
  • 1 tablespoon dried Italian seasoning
  • 3 cloves garlic, thinly sliced, plus 1 clove, finely chopped
  • 2 medium yellow onions, thinly sliced, plus 1 onion finely chopped
  • 1 small bunch parsley , minced
  • 1 egg, lightly beaten
  • Kosher salt and freshly ground black pepper, to taste
  • 2 large heads escarole, cored and cut into 2″ pieces
  • 8 cups chicken stock
  • Cooked white rice, for serving

Directions:

Mix beef, bread crumbs, parmesan and pecorino cheese,, seasoning, finely chopped garlic and onion, parsley , egg, salt and pepper in a bowl. Form into 30, 1 ½″ meatballs; chill.

Heat oil in an 8-qt. saucepan over medium-high heat. Add sliced garlic and onions; cook until lightly browned, about 10 minutes. Add escarole; cook until wilted, about 6 minutes. Add stock; boil. Reduce heat to medium-low.

Add meatballs; cook until meatballs are cooked through, about 20 minutes. Season with salt and pepper. Serve over rice; top with more parmesan cheese and black pepper.

Fillet of Sole Oreganata

There are different kinds of sole, Dover sole, considered the best, is caught in the English channel and surrounding waters, imported, and sold in fish markets in America. It is expensive. The best domestic sole is called gray-sole, which is fairly abundant in the North Atlantic. Also distinctive in flavor is Lemon Sole. Flounder is also an option. 

 Ingredients:

  • 4-fillets of sole or flounder (6 oz each)
  • Juice of 1 lemon
  • 1 cup of Chardonnay (or another dry white wine)
  • 1/2-cup of fish stock
  • Salt and freshly ground pepper

Oreganata Mixture:

  • 1 small garlic clove, minced
  • 2 tablespoons of extra virgin olive oil
  • 1/4-cup of fine breadcrumbs
  • 1 tablespoon of freshly grated lemon zest
  • 1 tablespoon of finely chopped Italian parsley
  • Salt and pepper to taste

Directions:

Mix oreganata ingredients in a bowl and set aside.

In a 350-degree oven, bake fillets in a pan topped with lemon juice, wine, fish stock and salt and pepper for 10 minutes.

Place oreganata mixture over fillets and bake for an additional 5 minutes or until golden brown. Arrange fillets on a plate and serve with lemon wedges.

Dolce Torino

Serves: 6

This no-bake recipe comes from an Italian recipe written in 1891. Store-bought savoiardi ladyfinger cookies are dipped in liqueur, layered with chocolate and then refrigerated until firm.

Ingredients:

  • 7 tablespoons unsalted butter, softened
  • 1/2 cup confectioners’ sugar
  • 1 large egg yolk or 2 tablespoons egg substitute, such as Egg Beaters
  • 3½ ounces dark chocolate, at least 70% cacao
  • 2 tablespoons heavy cream
  • 1/2 teaspoon pure vanilla extract
  • 2 tablespoons sugar
  • 4 tablespoons sweet liqueur, such as Alchermes*
  • 12 savoiardi (crisp ladyfingers)
  • 2 tablespoons crushed pistachios or hazelnuts

Directions:

In a large bowl, using a whisk or electric mixer, beat the butter, confectioners’ sugar and egg yolk until very smooth and creamy. Set aside.

Put the chocolate and cream in a small bowl and melt chocolate, either in a microwave or over a saucepan of gently simmering water. Let chocolate mixture cool to room temperature, then stir it and the vanilla into the butter mixture. Set aside.

Combine 5 tablespoons warm water with the granulated sugar in a shallow bowl and stir until the sugar dissolves. Stir in the liqueur. Dip 4 of the savoiardi, one at a time, into the liquid. Be sure to moisten them well on all sides. Arrange the 4 liqueur-dipped savoiardi in a row, close together, on a serving plate. Spread with one third of the chocolate mixture. Repeat the dipping and layering to make 2 more layers, spreading the last layer of chocolate mixture on top and around the sides of the stacked savoiardi. Sprinkle top layer with pistachio or hazelnuts. Refrigerate for 3 hours, or until firm. Serve cold.

*Alchermes is a Mediterranean red colored liqueur made from brandy flavored with nutmeg, cinnamon, cloves, and other spices. Use a cranberry liqueur as a substitute. Cranberry flavored liqueur popular brands: Godfreys or Boggs.

Related articles

Posted by in Appetizer, cake, Cheese, Desserts, escarole, Fish, Healthy Italian Cooking, Italian Cuisine, Meatballs, mushrooms, New York State, Sausage, Soup, Vegetables Tags: , , , , , ,

15 comments

Hearty One Pot Meals

February 19, 2013

The one dish meal, while an inventor cannot be named, probably began life during prehistoric times, when whatever foods were available were thrown into a pot and cooked for the tribe’s dinner. Soups and stews made with harvested vegetables and hunted game were most likely the first one dish meals. As cooking processes advanced from an open fire to microwaves and convection ovens, the one dish meal has survived and thrives for busy families.

One dish meals provide the cook with a way of feeding the family without a lot of fuss. Because only one dish or pot is used in the preparation, after meal cleanup is quick. One dish meals also allow for the combining of various leftovers into a new meal that is fresh and appealing to eat.

Types of one dish meals can range from simple soups to elaborate meals, such as Beef Stroganoff or Italian Lasagna. Many one dish meals are considered to be comfort foods with macaroni and cheese topping the list. Pot pies, another popular one dish meal, are most often made with chicken or turkey and vegetable leftovers from previous meals. The crock pot revolutionized one dish meals with the idea that a busy cook could have dinner waiting to be served when returning home from work.

Most one dish meals usually combine a protein, one or more vegetables and a starch such as pasta or rice. These meals can be oven baked or cooked on the top of the stove. Since most meals are prepared by simply combining ingredients, one dish meals are a good way to introduce children to cooking.

One dish meals can be made to feed a single person or a crowd. Many pot luck meals include numerous one dish meals meant to serve a number of people. Casserole dishes that can be warmed up in minutes are a popular way to introduce yourself to new neighbors or help a friend who is ill.

Chicken in Mushroom Sauce

4 servings

Ingredients:

  • 3 pounds meaty chicken pieces (breast halves, thighs)
  • 2 tablespoons olive oil
  • 4 medium carrots, cut into 1-inch pieces
  • 1 cup frozen small whole onions
  • 1/4 cup dry vermouth or white wine
  • 1 -14 ounce can low sodium chicken broth
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 8 ounces fresh shiitake mushrooms, stemmed and halved

Directions

Remove skin from chicken. Sprinkle chicken with salt and ground black pepper. In 12-inch skillet, cook chicken in hot oil over medium heat about 10 minutes or until golden brown, turning to brown evenly. Remove chicken.

Add carrot and onions to skillet. Cook about 5 minutes or until onions are golden brown, stirring occasionally. Add vermouth, stirring to scrape up browned bits. Return chicken to skillet. Pour broth over chicken; sprinkle with parsley, thyme, and rosemary.

Bring to boiling; reduce heat. Cover and simmer about 40 minutes or until chicken is tender and no longer pink, adding mushrooms during last 10 minutes of cooking.

White Bean and Sausage Stew

6 to 8 servings.

Ingredients:

  • 2 tablespoons extra virgin olive oil, more for serving
  • 1 pound sweet Italian sausage, cut into 3/4-inch thick slices
  • 1 tablespoon tomato paste
  • 1/2 teaspoon oregano
  • 3 medium carrots, finely diced
  • 3 celery stalks, finely diced
  • 1 onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 pound dried Great Northern beans, rinsed and picked through
  • 2 teaspoons kosher salt, or to taste
  • 2 thyme sprigs
  • 1 large rosemary sprig
  • 1 bay leaf
  • 2 teaspoons balsamic vinegar, more for serving
  • 1/2 teaspoon ground black pepper, more to taste.

Directions:

Heat the oil in a large stockpot over medium-high heat. Add the sausage and brown until cooked through, about 7 minutes. Using a slotted spoon, transfer to a plate lined with a paper towel.

Add the tomato paste and oregano to the pot. Cook, stirring, until dark golden, about 2 minutes. Add the carrots, celery, onion and garlic. Cook, stirring, until the vegetables have softened, about 5 minutes. Stir in the beans, 8 cups water, salt, thyme, rosemary and bay leaf. Turn the heat up to high and bring to a boil. Then reduce heat to low and simmer gently until the beans are tender, about 2 hours, adding more water if needed to make sure the beans remain submerged.

When the beans are tender, return the sausage to the pot. Simmer for 5 minutes. Stir in the vinegar and pepper. Taste and adjust seasoning. Ladle into warm bowls and serve drizzled with additional vinegar and olive oil.

 

 

Vegetable Beef Soup

Serves: 6

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, finely diced
  • 2 teaspoons ground turmeric
  • 1 pound beef stew meat (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
  • 6 cups reduced-sodium beef broth or water
  • 1- 14-ounce can diced tomatoes
  • 2 small parsnips, peeled and diced
  • 2 carrots, diced
  • 2 stalks celery, leaves included, thinly sliced
  • Pinch of saffron threads
  • 12 sprigs flat-leaf parsley, plus more leaves for garnish
  • 8 sprigs fresh basil, plus more leaves for garnish
  • 1 large zucchini, peeled and cut into 1/4-inch dice
  • 2 ounces angel hair pasta (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
  • 1-2 teaspoons salt
  • 1/2 teaspoon freshly ground pepper

Directions:

Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender and the meat is no longer pink, 4-5 minutes. Add broth (or water), tomatoes and their juice, parsnips, carrots, celery and saffron. Tie parsley and basil sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45-50 minutes.

Stir in zucchini and cook, covered, until soft, 8-10 minutes. Add pasta and cook until soft, 6-10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or basil leaves, if desired.

 

 

Oven Roasted Brisket and Vegetables

Ingredients

  • 2 large onions, sliced
  • 2 medium garlic cloves, minced
  • 1 pound baby carrots
  • 1 lb. potatoes, quartered
  • 5 oz mushrooms, sliced (about 2 to 2 1/2 cups)
  • 2 1/2 pounds lean beef brisket, trimmed, use the flat half
  • 28 oz canned crushed tomatoes
  • 1 teaspoon paprika
  • 3/4 teaspoon table salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons brown sugar

Directions

Preheat oven to 325ºF.

Spread onion slices and garlic on bottom of a non-stick roasting pan; top with carrots, potatoes and mushrooms. Arrange beef over vegetables.

In a mixing bowl, combine tomatoes, paprika, salt, pepper, red pepper flakes, lemon juice and sugar; stir to dissolve sugar.

Pour tomato mixture over brisket and vegetables; tightly cover with a sheet of heavy-duty aluminum foil. Roast for 2 hours and then remove from the oven; uncover, stir and use pan juices to baste meat.

Return brisket to oven and roast for about 1 hour more, uncovered, basting every 15 minutes.

Remove pan from oven and let stand for 10 minutes before slicing into 1/4-inch thick pieces. Serve meat and vegetables with sauce spooned over top.

Winter Vegetable Stew

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 12 cipollini onions (pearl onions can be substituted), peeled
  • 4 cups vegetable stock
  • One 1/2-ounce bundle of fresh herbs, such as rosemary, thyme, or oregano
  • One 2 1/2-pound butternut squash, peeled, seeded, and cut into 1-inch chunks
  • 3 carrots, peeled and cut into 1/2-inch pieces
  • 3 potatoes or sweet potatoes, peeled and cut into 2-inch chunks
  • 1 fennel bulb, trimmed and diced
  • 1/2 lb green beans, trimmed and cut in half
  • 2 teaspoons salt
  • 1/8 teaspoon freshly ground black pepper

Directions:

Heat oil in a Dutch Oven over medium heat and add onions; cook, stirring, until golden, 5 to 6 minutes. Add stock and herbs; simmer over medium heat for 20 minutes. Add squash, carrots, potatoes and fennel; cover, and simmer until vegetables are tender, about 10 minutes. Add green beans and cook, covered, about 5 minutes more. Remove cover, and cook, stirring occasionally, until liquid thickens, 10 to 15 minutes more. Season with salt and pepper.

 

Related articles

Posted by in Beans, Beef, Casseroles, Chicken, Healthy Italian Cooking, Herbs, Lamb, One Pot, Pasta, Sausage, Soup, Stew, Vegetables Tags: , , ,

1 comment

How To Store And Cook Winter Greens

February 11, 2013

Fresh greens should be crisp and not wilted (no slimy leaves). Separate beet and turnip greens from their roots before storing. Loosely wrap greens in slightly damp paper towels, then place in a plastic bag and refrigerate for up to 4 days. Wash just before using.

Bok Choy

A member of the cabbage family, mild and fresh-tasting bok choy is a staple of Asian cuisines. Rich in vitamins A and C and calcium, it cooks up in a flash, making it perfect for stir-fries. Tender baby bok choy—an immature bok choy plant with smaller, spoon-shaped leaves—is delicious raw. Don’t stop at stir-fries, though. Fold these sweet, vitamin C–packed leaves raw into salads, slaws or even chicken noodle soup.

Look for heads with bright green leaves and crisp white stalks with no holes or discolored spots. Bunches with large leaves are good for soups; narrower heads work well in stir-fries.

Trim and discard the thick base of the stalks; discard any discolored or tough leaves. Cut or tear the leaves from the stalks, except for baby bok choy, which can be used whole, halved, or quartered. Wash well.

Use bok choy alone as a colorful side or toss into any stir-fried dish—cook the chopped stalks first, then add the leaves. Bok choy adds a boost of nutrition to soups and holds up well to quick braising; be careful not to overcook it, as the leaves can become mushy. Baby bok choy can be cooked in the same manner or served raw in a salad.

Salmon With Bok Choy and Apple Slaw                                      

Serves 4

Ingredients:

  • 1 teaspoon olive oil
  • 1 1/4 pounds skinless salmon fillet, cut into 4 pieces
  • Kosher salt and black pepper
  • 1/2 head bok choy, thinly sliced (about 6 cups)
  • 1 red apple, cut into bite-size pieces
  • 4 scallions, thinly sliced
  • 1/3 cup plain lowfat yogurt
  • 2 tablespoons fresh lemon juice

Directions:

Heat the oil in a large nonstick skillet over medium-high heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until opaque throughout, 3 to 4 minutes per side.

Meanwhile, in a medium bowl, toss the bok choy, apple, and scallions with the yogurt, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the salmon.

Collard Greens

They’re excellent with ham hocks, as every southerner knows. But this fiber-rich favorite is more versatile than you might think: Try collards sliced raw with avocado and sesame seeds or baked with Gruyère in a creamy gratin.

 

Stir-Fried Shrimp, Rice, and Collard Greens                                                                                     

Serves 4

Ingredients:

  • 3/4 cup long-grain white rice
  • 4 large eggs
  • 2 tablespoons plus 1/2 teaspoon soy sauce
  • 2 tablespoons canola oil
  • 1 pound peeled and de-veined large shrimp, tails removed
  • 6 scallions, cut into 1 1/2-inch pieces
  • 1 tablespoon chopped fresh ginger
  • 2 cloves garlic, chopped
  • 6 cups stemmed and sliced collard greens (about 1 bunch) or sliced bok choy
  • 2 tablespoons rice vinegar
  • Chili sauce, for serving

Directions:

Cook the rice according to the package directions. In a medium bowl, whisk together the eggs and 1/2 teaspoon of the soy sauce. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the egg mixture and cook, stirring and tilting the pan, until just set, 1 to 2 minutes. Fold the egg in half and transfer to a cutting board; cut into 1-inch strips.

Add the remaining tablespoon of oil to the skillet. Add the shrimp and cook, tossing occasionally, until opaque throughout, 4 to 6 minutes; transfer to a plate.

Add the scallions, ginger, and garlic to the drippings in the skillet and cook for 1 minute. Add the collard greens and cook, tossing often, until tender, 1 to 2 minutes. Add the rice, vinegar, shrimp, egg and the remaining 2 tablespoons of soy sauce to the skillet and cook, tossing, until heated through, 2 to 3 minutes. Serve with the chili sauce.

Tip: To make this a vegetarian dish, substitute one 14-ounce package of extra-firm tofu (drained and cut into 1-inch pieces) for the shrimp.

Spinach

Tied with kale as the most nutritious of all the greens, it delivers more than a dozen flavonoids (anti-inflammatory and cancer-fighting compounds) and half the recommended dose of vision-maintaining vitamin A in one 1/2-cup serving. Eat it in the morning in an omelet, for lunch in a salad or a wrap or at dinner as a side dish. The crinkly leaves of savory spinach are more flavorful (though slightly tougher) than the flat-leaf variety. Whichever kind you choose, look for a deep, dark color and unbroken leaves with no signs of wilting or yellowing.

Refrigerate spinach unwashed (moisture speeds decay) and loosely wrapped in a plastic bag. Spinach sold in bunches will last up to 3 days. For washed and packaged spinach, follow the expiration date, no matter how fresh the leaves appear, since bacteria can develop. (Most packaged spinach has a 2-week shelf life.)

Chop off the root ends and any thick stems, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.)

Besides being used in salads and side dishes, spinach can be added to soups to beef up the nutrition. Though it’s known for having lots of iron, spinach must be eaten with tomatoes or citrus in order for that iron to be absorbed properly.

Spinach and White Bean Dip                                                                                

Serves 8 (makes 1 1/2 cups

Ingredients:

  • 1/4 cup olive oil
  • 1 clove garlic
  • 1 15.5-ounce can cannellini beans, rinsed
  • 2 1/2 cups spinach
  • 1/4 cup fresh dill sprigs
  • 1 tablespoon lemon juice
  • Kosher salt and black pepper
  • Crostini, for serving

Directions:

 In a small saucepan, heat the oil with the garlic over medium heat until fragrant, 2 to 3 minutes; let cool.

 In a food processor, combine the garlic oil, beans, spinach, dill and lemon juice. Season with 3/4 teaspoon salt and 1/4 teaspoon pepper and puree until smooth. Serve with the crostini.

Tip: Try using tender-leaf herbs, like basil or tarragon, along with (or in place of) the dill.

Mustard Greens 

These vitamin A–filled leaves add a spicy jolt (think horseradish) to braises, curries and pasta. Peppery, pungent and popular in the South, mustard greens are packed with calcium and vitamins. Some people find them overly bitter, but cooking tames their flavor. Kale, Swiss chard and spinach all make good substitutes. Refrigerate unwashed (moisture speeds decay) in a tightly sealed bag for up to 1 week.

Remove any thick ribs or stems, which can be tough, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.) If the taste of the greens is too strong, try blanching them in salted water before cooking.

Traditionally flavored with chunks of ham or bacon, they take on a delicious smoky flavor when sauteed. They can also be sauteed with minced garlic or simply steamed or boiled. Small, tender leaves can be eaten raw in salads.

Lentil Stew With Mustard Greens and Sausage                                         

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 3/4 pound Italian sausage links, casings removed
  • 2 medium onions, chopped
  • 2 cloves garlic, chopped
  • 6 cups low-sodium chicken broth
  • 6 cups stemmed and torn mustard greens (about 1 bunch) or kale
  • 1 pound sweet potatoes (about 2 medium), peeled and cut into 1-inch pieces
  • 1 cup dried lentils
  • Kosher salt and black pepper

Directions:

Heat the oil in a large pot or Dutch oven over medium-high heat. Add the sausage and cook, breaking it up with a spoon, until browned, 8 to 10 minutes. Add the onions and cook, tossing occasionally, until beginning to soften, 3 to 5 minutes. Add the garlic and cook until fragrant, about 1 minute more.

Add the broth, mustard greens, sweet potatoes, lentils, 1/2 teaspoon salt and 1/4 teaspoon pepper to the pot. Bring to a boil, reduce heat, and simmer, partially covered, stirring occasionally, until the lentils and sweet potatoes are tender, 30 to 35 minutes.

Tip: Cooking mustard greens for long periods of time helps tame some of their bitterness. If you like greens with a little bite, reserve half the greens and add them during the last 5 minutes of cooking.

Dandelion Greens

These peppery, vitamin K–loaded leaves are best served simply: sauteed with olive oil and garlic or added to a salad in place of arugula.

Dandelion Greens with Currants and Pine Nuts                                                 

Serves 6

Ingredients:

  • 2 tablespoons extra-virgin olive oil, divided
  • 1 garlic clove, finely chopped
  • 1 lb. dandelion greens, ends trimmed, roughly chopped (about 2½ qts.)
  • 1/8 teaspoon each kosher salt and freshly ground black pepper
  • 3 tablespoons each dried currants and toasted pine nuts
  • Lemon wedges (optional)

Directions:

 Heat 1 tablespoon oil in a large nonstick frying pan over medium heat. Add garlic and cook until fragrant, stirring, about 30 seconds.

Add dandelion greens in batches, turning frequently with tongs. Increase heat to medium-high, sprinkle with salt and pepper, and continue to cook, turning with tongs, until greens are wilted and tender-crisp, about 5 minutes. Add currants and pine nuts and cook 1 minute more. Transfer to a serving dish and drizzle with remaining oil. Serve with a squeeze of lemon.

Kale

Bursting with vitamin C, kale makes an unusual Caesar salad, brightens soups and will even work as a pesto. You can use the two most common varieties—Tuscan kale (also called lacinato or dinosaur) and curly kale—interchangeably. A nutritional powerhouse, kale is also a great source of vitamins A, calcium and cancer-fighting phytonutrients. It has a mild cabbage taste but none of the bitterness of other winter greens. Look for dark green, frilly leaves that have a little spring to them. Avoid those that are yellowing, dry or wilted, a sign of age.

Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator, usually at the back. Because kale contains a lot of water, it doesn’t last long. Use it within 3 days of purchase for the tastiest results. Kale that has been sitting around can develop a strong bitter flavor.

If the center stalks are thicker than a pencil, remove and discard them before cooking. Kale is delicious sauteed with garlic, in soups or prepared any way you’d cook spinach.

Mediterranean Chicken With Kale and Roasted Squash                                            

Serves 4

Ingredients:

  • 1 large acorn squash (about 2 pounds)—halved, seeded, and sliced 1/2 inch thick
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 4 – 6ounce boneless, skinless chicken breasts
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1 bunch kale, thick stems removed and leaves torn (about 6 cups)
  • 1 cup pitted prunes, halved
  • 2 cloves garlic, chopped

Directions:

Heat oven to 450° F. On a large rimmed baking sheet, toss the squash with 1 tablespoon of the oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast, turning once, until tender, 18 to 20 minutes.

Meanwhile, heat 1 tablespoon of oil in a large skillet over medium heat. Season the chicken with the coriander, ginger, turmeric, 1/2 teaspoon salt and 1/4 teaspoon pepper. add the chicken to the skillet and cook until cooked through, 7 to 10 minutes per side. Transfer to a plate and tent loosely with aluminum foil to keep warm.

Add the remaining tablespoon of oil to the skillet. Add the kale, prunes and garlic; cover and cook, tossing occasionally, until the kale is tender, 5 to 7 minutes. Add the squash and toss to combine. Serve with the chicken.

Tip: You can substitute collard greens or Swiss chard for the kale and dried cherries or apricots for the prunes.

Turnip Greens 

If you haven’t had this spicy, calcium-packed green, you’re missing out. Delicious sauteed with bacon or braised and sprinkled with toasted nuts. Although the turnip has been grown for more than 4,000 years and was one of the first foods to be cultivated in Europe, it is currently under appreciated: It keeps well, takes to almost any cooking metho, and has a subtle flavor. Look for firm, unblemished specimens with white flesh and a purple-tinged top. Pick the smallest bulbs, ranging in size from that of a golf ball to a tennis ball; any larger and they become coarse in texture and lack flavor. If the greens are attached and you’d like to cook them, make sure they are bright green and crisp.

When stored at the ideal temperature of 55 degrees in a cool, dry place (such as a basement or root cellar), turnips can last for 1 month; they can also be tightly wrapped and refrigerated for up to 2 weeks. If the greens are attached, remove them, leaving an inch or two of stem at the top, and refrigerate them separately, unwashed, in a plastic bag for up to 3 days.

Southern Turnip Greens and Ham Hocks                                                             

 8 to 10 servings

Ingredients:

  • 1 3/4 pounds ham hocks, rinsed
  • 2 quarts water
  • 2 bunches fresh turnip greens with roots (about 10 pounds)
  • 1 tablespoon sugar

Directions:

Bring ham hocks and 2 quarts water to a boil in an 8-quart Dutch oven. Reduce heat and simmer 1 1/2 to 2 hours or until meat is tender.

Remove and discard stems and discolored spots from greens. Chop greens, and wash thoroughly; drain. Peel turnip roots and cut in half.

Add greens, roots and sugar to Dutch oven; bring to a boil. Reduce heat; cover and simmer 45 to 60 minutes or until greens and roots are tender.

 

Beet Greens 

Thinly slice these strong, potassium-rich leaves and mix them with shredded raw beets for a salad or combine the torn leaves with warm roasted beets. Beets’ jewel-like colors are also packed with vitamin C and folate. Select beets that are firm and not more than a couple of inches in diameter, with smooth, blemish-free dark red or golden yellow skin. (Give the white-fleshed or dramatic striped varieties a try if you find them.) If you want to cook the attached greens (like spinach), make sure they’re bright green.

Before refrigerating, separate the beets from the leaves (which leach moisture from the roots), leaving an inch or two of stem at the top. Store the beets and the leaves, unwashed, in separate bags in the refrigerator’s vegetable compartment. The greens will last for only a few days, but the roots stay fresh for up to 3 weeks.

Beet Greens and Carrots With Sesame Dressing                                                                         

Serves 4

Ingredients:

  • 6 cups stemmed beet greens (about 1 bunch) or spinach
  • 1/2 pound carrots (about 4 medium), thinly sliced on the bias
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon toasted sesame seeds

Directions:

Fill a large pot with 1 inch of water and fit with a steamer basket; bring the water to a boil. Place the beet greens and carrots in the basket, cover, and steam until tender, 4 to 5 minutes.

Meanwhile, in a small bowl, whisk together the vinegar, soy sauce, honey and sesame oil. Drizzle the vegetables with the dressing and sprinkle with the sesame seeds.

Tip: If you cannot find toasted sesame seeds, you can toast them in a large, dry skillet over medium heat, shaking the pan occasionally, until golden and fragrant, 1 to 2 minutes.

Swiss Chard

Need a break from spinach or kale? Substitute chard, a nutritional powerhouse in its own right. Use its slightly sweet stems and leaves in a pasta dish or add depth to a winter soup. The stems need extra cooking time, so chop them up and add them to the pan a few minutes before the leaves. A member of the beet family. chard (a.k.a. Swiss chard) is a Mediterranean favorite with deep red or green leaves and an earthy, slightly bitter taste. Chard is typically classified by the color of its celery-like stalks; red (ruby chard), white, green or multi-color (rainbow chard). Look for crisp stalks and firm, crinkly green leaves without spots or holes. The smaller the leaves, the sweeter their taste. (Large leaves and stems are often chewy.) Refrigerate chard unwashed in the vegetable compartment for up to 3 days.

Small leaves can be cooked with the stalks attached. Remove the stalks from larger leaves; because they can be tough, they need a few minutes’ head start in the cooking pot.

Stir chard into stews and soups, or blanch or saute it like spinach. The stalks can be prepared as you would asparagus. Smaller rainbow chard leaves and their (finely sliced) stalks of brilliant fuchsia, sunny yellow, pink and white are colorful additions to a salad.

Swiss Chard and Chickpea Fritters With Yogurt                                                  

Serves 4

Ingredients:

  • 8 cups stemmed and torn Swiss chard (about 1 bunch) or spinach
  • 1 15.5-ounce can chickpeas, rinsed
  • 1 clove garlic, chopped
  • 1/2 teaspoon dried oregano
  • kosher salt and black pepper
  • 2 ounces feta cheese, crumbled (about 1/2 cup)
  • 1/4 cup all-purpose flour
  • 4 tablespoons olive oil
  • 1/2 cup plain Greek yogurt
  • hot sauce, for serving

Directions

In a food processor, combine the Swiss chard, chickpeas, garlic, oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper and pulse until finely chopped, scraping down the sides of the bowl as necessary. Transfer to a large bowl, add the Feta and flour, and mix until combined. Form the mixture into eight 2½-inch patties.

Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining 2 tablespoons of oil to the skillet for the second batch. Serve with the yogurt and hot sauce.

Tip: The patties can be formed up to 8 hours in advance; refrigerate, covered.

 

Escarole

It may look like romaine, but this bold and bitter green is 10 times as flavorful. Add it to a hearty stew to cut the richness of the dish. Plus, in just 1/2 cup, you’ll find about 65 percent of your daily recommended bone-healthy vitamin K. Escarole has a slightly bitter bite. Its broad, sturdy leaves are good in salads when young and tender; but tougher, more mature specimens are best tossed into soups and stews. Escarole is a good source of vitamins A and C.

Refrigerate in a loosely closed plastic bag; do not seal tightly, as this can cause the leaves to absorb excess moisture and become soggy. If roots are attached, wrap them in a damp paper towel before placing the lettuce in the bag, discard any leaves that are wilted or slimy. Do not separate the leaves from the head or wash until just before using.

Braised Chicken With Escarole, Tomatoes, and Olives                                           

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 1 – 3 1/2-pound chicken, cut into 8 pieces
  • Kosher salt and black pepper
  • 2 medium onions, sliced
  • 12 cups torn escarole (about 1 head) or stemmed and torn collard greens
  • 1 – 14.5-ounce can diced tomatoes
  • 1/3 cup pitted kalamata olives, halved

Directions:

Heat oven to 400° F. Heat the oil in an ovenproof Dutch oven over medium-high heat. Season the chicken with 3/4 teaspoon salt and 1/4 teaspoon pepper. Working in 2 batches, cook the chicken until browned, 5 to 6 minutes per side; transfer to a plate.

Add the onions to the drippings in the pot and cook, stirring occasionally, until beginning to soften, 3 to 5 minutes. Add the escarole, tomatoes and their juices and 1/2 cup water and mix to combine. Place the chicken on top of the escarole, cover the pot, and transfer to oven.

 Bake, covered, until the escarole is wilted and tender, 20 to 25 minutes. Uncover the pot and cook until the chicken is cooked through, 10 to 12 minutes more; fold in the olives.

Tip: For a tangy version of this hearty dish, add 3 tablespoons red wine vinegar along with the olives and raisins.

 

Related articles

Posted by in Beans, Butternut Squash, Cheese, Chicken, chickpeas, Fish, greens, Ham, Healthy Italian Cooking, Italian Cuisine, Olives, Rice, Salad, salmon, shrimp, Soup Tags: , ,

4 comments

← Older Posts

Recent Posts

Browse by Title

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 412 other followers

Meta

WalkedThru

Blogroll

Blog Archive

Looking for Something to Cook?


Blog at WordPress.com. | Theme: San Kloud by Theme.fm.
Follow

Get every new post delivered to your Inbox.

Join 412 other followers

%d bloggers like this: