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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.

 

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Cooking With Winter Fruits

January 28, 2013

Winter is a great time to experiment with fruits like the kumquat, which can be added to a salad for a low-calorie, high-vitamin option. You can also try star fruits, which are great for heart health, or the flu-fighting quince. Certain varieties of tropical and citrus fruits, which are grown in places like Florida and Hawaii, have the highest levels of heart-healthy antioxidants of any fruit, so you can still make your heart happy without having to purchase fruit flown in from another hemisphere.

Some Not So Common Winter Fruits

Kumquats

The tiny little olive-sized citrus fruits are full of disease-fighting antioxidants, which are contained in their sweet, edible skin. A serving of five (which is about five calories) also contains one-fifth of your daily fiber needs, along with a healthy dose of potassium and vitamins A and C. The most commonly found variety is the Nagami, and California and Florida are home to most of our domestic crop, which peaks between November and March.

Slice kumquats and add to a salad or use in place of oranges in your recipes. Diced kumquats and avocado make a great salsa when mixed with red onion, cilantro and lime. At the market, look for firm fruits that are bright orange in color (green ones aren’t ripe), and store kumquats them at room temperature for two or three days or for up to two weeks in the refrigerator.

Carambolas or Star Fruit

Exotic fruits are generally higher in vitamin C, higher in potassium and lower in calories than domestic fruits. Carambolas, or star fruits, are no exception. High in inflammation-lowering polyphenols, they’re also great for your heart and full of fiber. Most of the star fruits you’ll see in stores now come from Hawaii or South Florida. Look for firm, shiny, evenly-colored yellow fruit. Handle with care, as star fruit bruise easily. Ripen them at room temperature for a few days until light brown ribs form and a full, fruity aroma develops, then refrigerate them for up to a week. The carambola’s taste has been described as a cross between citrus, apple and pear, and you can eat them as is, or slice them into fruit salads.

Rambutans

In Hawaii, the decline of the sugarcane plantations has led to a growing specialty fruit industry and antioxidant powerhouses rambutans, lychees and longans are now grown there. The rambutan, also known as hairy lychee or hula berry, is a tropical treat and their season runs from September through March. They might even be better for you than green tea. Rambutans have higher levels of the antioxidants: flavonoids and anthocyanins, both of which are believed to reduce the risk of chronic diseases and cardiovascular problems. They also contain iron and calcium. Look for rambutans in Asian and other specialty markets and handle them with care — they’re fragile and keep only a day or two at room temperature. If you’re not eating them right away, place them in a perforated plastic bag and refrigerate. To enjoy them, simply peel and pop into your mouth or add them to a fruit platter.

Longans

A relative of the lychee, longans are native to China but now are grown in Hawaii and in Puerto Rico. Stock up on them this time of year because they are traditionally used to settle upset stomachs and reduce fevers, making them great natural flu remedies. Also known as “dragon’s eye,” it’s easy to see why—the fruits have a black seed centered in translucent white flesh—and they taste similar to a chewy grape. You can find Hawaii-grown longans in Asian markets nearly year-round. Store them in the refrigerator in a perforated plastic bag for a week or two. You can simply rinse, peel and seed longans to eat as snacks or add them to fruit salads and desserts.

Persimmons

A study in the Journal of Agricultural and Food Chemistry found that a persimmon a day could be better for your heart than an apple, because they contain significantly higher concentrations of dietary fiber, minerals and phenolic compounds that prevent atherosclerosis, a leading cause of heart disease, heart attacks and stroke. An added bonus: the antioxidants in persimmons can help control diabetes and the cell damage it causes. Their flavor and texture has been compared to plums or apricots, with spicy undertones, and you can use just the pulp or the entire fruit in puddings, pureed in ice creams, breads or cakes. Try them in savory dishes, too, like salsas, stir-fries and salads.

Asian Pears

Though their softer Bosc relatives are long gone by now, hard-when-ripe Asian pears are perfect for cold storage and easy to find in farmer’s markets and grocery stores this time of year. Asian pears have significantly more fiber than other pear varieties and are good for your heart. Select the most fragrant, unblemished Asian pears when shopping; a sweet scent is the best indication that the pears are ripe. They can be kept for up to a week at room temperature or up to three months in the refrigerator. Their sweet pear flavor and crunchy texture make Asian pears perfect additions to salads and are delicious grated into slaws. They work well in place of apples in recipes from holiday stuffings to baked dishes. Try sauteing them to serve alongside meat entrees.

Some Common Winter Fruits

Oranges

In general, look for plump oranges that are free of blemishes or bruises. As the season goes on, you may find different varieties of oranges popping up, such as Cara Cara and blood oranges. Both of these varieties are very sweet and have a darker flesh, ranging from pink in the Cara Cara to dark red in the blood orange.

Oranges are filled with vitamin C (a large orange has more than the daily recommended value), which may help smooth your skin. If you chose a blood orange, you’ll also be getting anthocyanins, a compound that turns the orange’s flesh red and is associated with helping to keep the heart healthy and the brain sharp.

Buy them in bulk (they may be cheaper in a bag than when sold individually) and store them in the refrigerator to extend their life by a couple of weeks.

Bananas

Though there are hundreds of varieties of bananas, the Cavendish is the variety most familiar to North Americans. Bananas are in season year-round and are different from other fruits because they can be picked while they are still green. If you do buy green bananas, wait until the skin ripens to a yellow and the starches convert to sugars.

Bananas are one of the best sources of potassium, which is associated with healthy blood pressure. Also, a medium banana is an excellent source of cell-building vitamin B6 and is a good source of vitamin C and fiber.

Though bananas are relatively economical–ripening bananas cost about 90¢ per pound–overripe bananas are often on sale for less. Even if banana peels have started to brown, the insides often remain sweet and ripe. Buy a bunch or two and peel the extras before placing them in the freezer. They will keep for several months and are excellent in banana bread and smoothies.

Pineapple

Avoid green pineapples–they are not ripe. A ripe pineapple should smell like a pineapple. There should be a golden color present–starting at the base–and the more yellow a pineapple is, the better it will taste throughout. Some people claim that pulling leaves easily from the top of a pineapple is an indication of ripeness, but this has not been proven. Your best bet is to go with color.

Pineapple is full of vitamin C, delivers a healthy dose of fiber and is an excellent source of manganese, a nutrient involved in bone formation. Though convenient, prepared pineapple chunks in the produce section may cost more per pound than a whole pineapple. Many markets though sell pineapple peeled for the same price as an unpeeled one.

Pomegranates

Color is not a good indicator of a ripe pomegranate. Instead, choose a fruit that feels heavy in your hand.

Pomegranate juice is rich in antioxidants, natural compounds found in plants that help protect the body from harmful free radicals. (Free radicals are compounds in the body that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer). Although you don’t get as many antioxidants eating the seeds as drinking the juice, you will get fiber and abundant punicic acid, a polyunsaturated heart-healthy oil.

Pomegranates aren’t the cheapest fruit in the produce bin (about $2.50 each), but the good news is that one fruit goes a long way. Your best bet is to compare prices at competing stores and buy the cheapest you can find.

Grapefruit

Like oranges, select fruits that are free of blemishes and bruises. Buying grapefruit can be tricky–the skin color of the fruit is not always a reliable way to tell if the fruit is sweet inside. If the fruit is heavy in your hand, that may be a good indication of its juiciness. Grapefruits are high in vitamin C and are a good source of fiber. Studies have shown that the soluble fiber in grapefruit may even be beneficial in lowering cholesterol. Half a medium grapefruit has only 60 calories.

If you regularly buy organic, you may make an exception for grapefruit. According to the Environmental Working Group (a nonprofit, nonpartisan organization) it is a fruit that is less likely to be contaminated with pesticides.

Recipes Using Winter Fruits

 

Appetizer

Pears with Blue Cheese and Prosciutto

Makes 4 servings

Ingredients:

  • 2 pears, each cored and sliced into 8 wedges
  • 2 teaspoons fresh lemon juice
  • 3 ounces blue cheese cut into slices
  • 6 ounces thinly sliced prosciutto cut in half lengthwise
  • 1 cup arugula

Directions:

Roll up an arugula leaf, a piece of pear (lay on its side)and a piece of cheese in a slice of prosciutto.  Repeat with the remaining pear slices.

First Course

 

Sicilian Fennel Salad with Oranges, Arugula, and Black Olives

Serves 4

In Sicily , this salad is traditionally prepared with chicory , a slightly peppery , tender-leafed green. Substitute with arugula if you can’t find chicory .

  • 3 navel oranges
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • Salt
  • Freshly ground black pepper
  • 2 bunches trimmed arugula or chicory
  • 2 cored, halved, trimmed medium fennel bulbs
  • 1/4 cup oil-cured black olives

Directions:

Trim off and discard peel and all of the white pith from oranges, then slice crosswise into thin rounds and set aside. Mix together the extra-virgin olive oil and red wine vinegar in a large salad bowl, then season to taste with salt and freshly ground black pepper. Tear arugula into large pieces and arrange in the salad bowl. Slice fennel bulbs into long strips. Toss salad just before serving, adjust seasonings, then arrange orange slices and black olives on top.

Second Course

 

Braised Chicken with Kumquats and Green Olives

Serves 4-6

Ingredients:

  • 3 lbs. chicken legs or thighs
  • 2 tablespoons olive oil
  • 1 medium onion, sliced into ¼ inch half-rounds
  • 4 cloves of garlic, crushed
  • 1 cup white wine
  • 2 bay leaves
  • 3 cups chicken broth
  • 1 cup kumquats
  • 1 cup green olives
  • Salt and pepper
  • Couscous, cooked according to package directions

Directions:

Rinse and pat the chicken dry with paper towels and season with salt and pepper. Heat olive oil in a large pan with a cover over medium heat. Add chicken and cook, turning occasionally , for about 15 minutes, or until evenly browned. Transfer chicken to a plate.

Add onion and garlic to pan and saute over medium heat until transparent. Add wine and bay leaves and reduce over high heat until syrupy . Return the chicken to the saucepan, skin side up and add enough chicken broth to cover 2/3 of the chicken. Tuck the kumquats and olives into the broth, reduce heat to medium-low, and simmer, covered, until the sauce is thickened and the chicken is cooked through and tender, about 40 minutes. Add salt and pepper to taste. Spoon over couscous and serve.

Side Dish

Baked Applesauce

Makes 12 servings.

Ingredients:

  • 4 lbs. (about 10 medium) assorted apples, such as McCoun, MacIntosh, Golden Delicious, Jonathan, Jonagold or HoneyCrisp, peeled, cored and quartered
  • 1/3 cup fresh apple cider
  • 4 lemon slices, paper-thin, or 1 tablespoon fresh lemon juice
  • 1 (3-inch) piece stick cinnamon, or 1 teaspoon ground cinnamon, optional
  • 2 tablespoons sugar, agave syrup, or honey, optional

Directions:

Preheat oven to 375 degrees F.

Place apples, cider and lemon slices or juice in large Dutch oven or heavy casserole with a cover. Toss apples to coat them with lemon. If using, add cinnamon stick or sprinkle on cinnamon and sweetener and toss again.

Bake apples, covered, for 60 to 75 minutes, until very soft and moist. Stir to combine soft apples and liquid into applesauce. If mixture is too thin, bake the applesauce, uncovered, for 15 minutes longer. Cool to room temperature before serving. Applesauce thickens as it cools. The applesauce keeps, covered in the refrigerator for up to 5 days.

Dessert

 

Orange-Scented Olive Oil Cake

Serves 12

Ingredients:

  • 2 oranges
  • 2 1/3 cups sugar or 1 cup plus 2 ½ tablespoons sugar alternative, such as Truvia or Domino Light
  • Cooking Spray
  • 2 1 ⁄2 cups flour, plus more for dusting baking pan
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 4 eggs
  • 6 tablespoons extra-virgin olive oil
  • 1 ⁄4 cup fresh orange juice
  • 1 ⁄4 cup confectioners’ sugar
  • Sugar crystals for garnish, optional

Directions:

Trim about 1/2″ from the tops and bottoms of the oranges; quarter oranges lengthwise.

Put oranges, 1 cup of the sugar or 1/2 cup of the sugar alternative and 4 cups water into a 4-quart saucepan over medium-high heat. Bring to a boil, lower heat and cook, stirring often, until sugar dissolves and orange rind can be easily pierced with a fork, about 30 minutes.

Remove pan from heat and let cool to room temperature.

Heat oven to 350°F. Spray a 10″ round cake pan with cooking spray and dust with flour; line pan bottom with parchment paper cut to fit. Set pan aside.

Whisk together the flour, baking powder and baking soda in a medium bowl and set aside. Remove orange quarters from syrup, remove and discard any seeds, and put oranges into the bowl of a food processor. Pulse until oranges form a chunky purée, 10–12 pulses. Add remaining sugar, reserved flour mixture, vanilla, and eggs and process until incorporated, about 2 minutes. Add olive oil; process until combined. Pour batter into prepared pan; bake until a toothpick inserted in center comes out clean, 40–45 minutes. Let cool for 30 minutes.

In a small bowl, whisk orange juice and confectioners’ sugar to make a thin glaze. Remove cake from the pan and transfer to a cake stand or plate. Using a pastry brush, brush orange glaze over top and sides of cake; let cool completely . Garnish cake with sugar crystals, if desired..

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Posted by in Appetizer, apples, arugula, banana, cake, Cheese, citrus, Desserts, fennel, Fruit, Healthy Italian Cooking, Italian Cuisine, Olives, orange, pear, Prosciutto, Salad Tags: , , ,

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Choose Your Stuffing Or Is It Dressing?

November 9, 2012

Thanksgiving Day Stuffing – Or Any Day

Stuffing, also called dressing depending on where you live, is a seasoned mix of vegetables and starches and sometimes eggs that are cooked within or alongside a meat entree. Some stuffing recipes utilize other meats, such as sausage (especially popular in Italian dishes) or oysters in their mix and vegetarian stuffing is usually based on bread, rice or potatoes.

Various kinds of stuffing go as far back as the Roman Empire , where recipes appear in De re Coquinaria , a collection found within a kitchen anthology called Apicius that chronicles thousands of Roman dishes. In De re Coquinaria , chicken, rabbit, pork and dormouse stuffing are included and there are long traditions and other historical references that corroborate the wide use of stuffing in Ancient Italy.

The First Thanksgiving

The First Thanksgiving

Since humans were thought to be stuffing small animals long before the days of the Roman Empire, it seems natural that the pilgrims might think to stuff a turkey. However, there is no historical evidence that stuffing was served at the first Thanksgiving, but the tradition has been long standing in America.

Stuffing is not uncommon, but is not regularly utilized in most households, other than during the Thanksgiving holiday. Turkey stuffing is the most widely used, and while many buy pre-packaged stuffing such as Stove Top, there are yet many varying family recipes that have endured over the years. Stove Top introduced boxed stuffing in 1972. It was home economist Ruth Siems who discovered how to manipulate bread crumbs in such a way that made reconstitution practical, and Stove Top, now owned by Kraft Foods, sells almost 60 million boxes of stuffing every Thanksgiving.

In Victorian England, “stuffing” became “dressing” and remained so in its emigration to America.  Now “stuffing” and “dressing” are used interchangeably in America, although some places, especially in the Midwest, still refer to the dish as dressing. The famous cookbook, “The Joy of Cooking”, says that a mixture is considered stuffing if you cook it inside the bird, and dressing if you cook it in a pan.

Other differences are in the ingredient choices which vary according to regional locations. The base is usually a crumbled bread product such as cornbread, biscuits or bread. Most call for chopped onion and celery. Some recipes call for sauteing the onions and celery until they are tender. Another key ingredient in almost every recipe is poultry seasoning.There are recipe variations that can include sausage, walnuts, cranberries and in coastal areas, oysters.

There is a health risk involved with placing stuffing inside the turkey cavity while it is cooked. The stuffing can develop bacteria if it is not cooked to 165 degrees. The problem is that it is possible for the thigh of the turkey (where you insert the thermometer) to register an internal temperature of 180 degrees while the stuffing may not be the same temperature. If the turkey stuffing has not reached 165 degrees it must be cooked longer, which can result in the turkey being overcooked.

When it comes to the texture of stuffing, there is no right or wrong way to make it. Some people like it dry and crisp; some like it moist and dense. Soft breads produce a dense, spongy stuffing; toasted breads produce a drier stuffing because the bread crumbs can absorb more juices without becoming soggy.

To get the consistency your family prefers, follow these simple suggestions:

  • For a drier stuffing, use prepackaged dry bread crumbs or cubes and limit the amount of liquid.
  • For moist stuffing, add broth or juice until the mixture is just moist enough that it sticks together when pinched. But keep in mind that stuffing baked in poultry or in a tightly covered dish will not dry out as it bakes.
  • For fluffier stuffing, add a beaten egg or egg substitute, such as Egg Beaters. It will allow the stuffing to bake to a lighter, more airy consistency. For food safety reasons, use an egg substitute in dressing that is stuffed into poultry.
  • Ensure stuffing is done by using a meat thermometer. The temperature at the center of the stuffing inside the bird should reach 165°.
  • For stuffing baked in a separate dish, either egg or egg substitute can be used. Refrigerate leftover stuffing promptly.

If you like stuffing, you don’t have to limit it to holiday dinners. It bakes up just as well on its own as an accompaniment to chicken or other meats. Simply place stuffing in a greased shallow baking dish, cover with foil and bake at 325°F. to 350°F. for 1 hour or until heated through. For a crisper crust, uncover stuffing during the final 15-20 minutes of baking.

My Family’s Favorite

Italian Bread & Sausage Stuffing

Yields about 18 cups, enough to fill a 12- to 14- pound turkey and a 9 x 13-inch baking dish.

Ingredients:

  • 14 cups Italian bread, like ciabatta, cut into 1/2- to 3/4-inch cubes (about 3 loaves)
  • 1 tablespoon olive oil
  • 2 pounds bulk hot or sweet Italian sausage (or sausage links, casings removed)
  • 2 large yellow onions, cut into 1/4-inch dice
  • 5 large ribs celery, cut into 1/4-inch dice
  • 8 cloves garlic, finely chopped
  • 5 teaspoons fresh thyme leaves (or 1-1/2 tsp. dried)
  • 1 tablespoon. dried sage
  • 1-1/2 teaspoon kosher salt
  • 1/2 teaspoon. freshly ground black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 1-2 cups chicken broth

Directions

Pile the bread cubes into a very large bowl and set aside.

Spray a large sauté pan with cooking spray and set over medium heat. Add the sausage and cook, breaking up the sausage with a wooden spoon or spatula until light brown, about 5 min. With a slotted spoon, transfer the sausage to the bowl of cubed bread. Wipe out the pan and add the olive oil, onions, celery, and garlic  and saute until the onions are translucent and just beginning to brown, 8 to 10 min. Stir in the thyme, sage, salt, and peppers, cook 1 minute, and add the mixture to the cubed bread. Add some of the broth to the bread mixture; stir until well combined. The stuffing should just hold together when pressed together, if not add more broth.

If cooking in a turkey, put the stuffing in the bird just before roasting. Pack the stuffing loosely, leaving enough room to fit your whole extended hand into the bird’s cavity. Cook the stuffing in the bird to 160º to 165ºF, checking with an instant-read thermometer. If the bird is done before the stuffing is, take the bird out of the oven, spoon the stuffing into a casserole dish, and continue to bake it while the turkey rests.

My preferred method:

If baking some or all of the stuffing in a casserole, pour a cup or two of broth over the stuffing to replace the juices the stuffing would have absorbed from the bird. Bake it covered until heated through, 45 minutes to 1 hour. For a crunchy top, uncover it for the last 15 minutes of baking.

 

Fennel, Pecan and Caramelized Apple Stuffing

Ingredients:

  • 12 ounces sourdough bread, cut into 1/2-inch cubes
  • Cooking spray
  • 5 teaspoons extra-virgin olive oil, divided
  • 4 cups chopped onion
  • 1 1/4 cups sliced fennel bulb
  • 1 1/4 cups chopped carrot
  • 2 tablespoons chopped fresh sage
  • 1/2 teaspoon fennel seeds, crushed
  • 5 garlic cloves, minced
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3 cups chopped Golden Delicious apple
  • 2 teaspoons sugar
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 2 large eggs
  • 1 cup chopped pecans

Directions:

Preheat oven to 400°F.

Arrange bread cubes in a single layer on a baking sheet coated with cooking spray. Bake for 16 minutes or until golden, stirring after 8 minutes. Place in a large bowl. On a separate baking sheet place pecans and bake for 6-8 minutes and add to bread cubes.

Heat a large skillet over medium-high heat. Add 3 teaspoons oil to pan; swirl to coat. Add onion and next 5 ingredients (through garlic). Add 1/4 teaspoon pepper; sauté 8 minutes or until vegetables are tender, stirring occasionally. Add vegetables to bread mixture.

Return pan to medium-high heat. Add remaining 2 teaspoons oil to pan; swirl to coat. Add apples and sugar; sauté 5 minutes or until apples caramelize, stirring occasionally. Add to the bread mixture.

Combine broth and eggs in a small bowl, stirring with a whisk. Add broth mixture and remaining 1/4 teaspoon pepper to bread mixture; toss well to combine.

Spoon bread mixture into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Cover with foil. Bake at 400°F. for 20 minutes. Uncover dish; bake for 20 minutes or until browned and crisp.

You can adjust oven temperature and baking time, if you are baking the stuffing alongside a turkey or you can stuff the turkey.

 

Wild Rice Stuffing

Ingredients:

  • 2 cans (13 3/4 to 14 1/2 ounces each) chicken broth
  • 1 1/2 cups water
  • 2/3 cup wild rice
  • 1 teaspoon salt
  • 1/2 teaspoon dried thyme or 2 teaspoons fresh thyme leaves
  • 2 tablespoons vegetable oil
  • 4 medium carrots, diced
  • 2 medium celery stalks, diced
  • 1 medium onion, chopped
  • 8 oz. sliced mushrooms
  • 1 1/2 cups regular long-grain rice
  • 1/4 cup chopped parsley

Directions:

In a 4-quart saucepan over high heat, heat chicken broth, wild rice, salt, thyme, and 1 1/2 cups water to boiling. Reduce heat to low; cover and simmer 35 minutes.

Meanwhile, in nonstick 10-inch skillet over medium-high heat, heat 1 tablespoon vegetable oil. Add carrots, celery, and onion and cook until tender-crisp, stirring occasionally. Remove carrot mixture to bowl.

In same skillet in 1 tablespoon vegetable oil, cook mushrooms until golden brown and all liquid evaporates.

Stir long-grain rice, carrot mixture, and mushrooms into wild rice; over high heat, heat to boiling. Reduce heat to low; cover and simmer 20 minutes longer or until all liquid is absorbed and rice is tender. Stir in chopped parsley. Use to stuff 12- to 16-pound turkey or, spoon into serving bowl; keep warm.

Cherry Stuffing

Ingredients:

  • 3/4 cup chopped celery
  • 1/3 cup chopped onion
  • 1 tablespoon butter
  • 3/4 teaspoon dried thyme
  • 3/4 teaspoon poultry seasoning
  • 5 cups country bread cubes
  • 3/4 cup dried cherries
  • 3/4 cup chicken broth
  • 1 can (14-1/2 ounces) or frozen (defrosted) pitted tart cherries, drained
  • 1 turkey (10 to 12 pounds)
  • 2 tablespoons olive oil

Directions:

In a saucepan, saute celery and onion in butter until tender. Stir in thyme and poultry seasoning. In a large bowl, combine bread, dried cherries and celery mixture. Add broth and canned cherries; toss to mix.

Loosely stuff turkey just before baking. Skewer openings; tie drumsticks together. Place the turkey, breast side up, on a rack in a roasting pan. Brush with the olive oil.

Bake, uncovered, at 325°F. for 4 to 4-1/2 hours or until a meat thermometer reads 180° for the turkey and 165° for the stuffing. Baste occasionally with pan drippings. Cover loosely with foil if turkey browns too quickly.

Cover and let stand for 20 minutes before removing the stuffing and carving the turkey. If desired, thicken pan drippings for gravy. Yield: 10-12 servings (6 cups stuffing).

Note: The stuffing may be prepared as directed and baked separately in a greased 2-qt baking dish. Cover and bake at 325°F.for 50 minutes. Uncover and bake 10 minutes longer or until lightly browned.

 

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Discover How Good Fennel Is !

November 8, 2012

The history of fennel goes back to ancient times as it was easily accessible throughout the Mediterranean Basin. Roman warriors are said to have consumed fennel to make them strong. It was also thought to have the power to help people keep thin. Its Greek name marathon, which means “grow thin”, reflects the belief in its ability to suppress appetite. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties.

Today, the United States, France, India and Russia are among the leading cultivators of fennel. Most fennel available in American markets is grown in California. The type you’ll find, Florence or bulb fennel (sometimes labeled “fresh anise”), has a bulbous base, stalks like celery, and feathery leaves that resemble Queen Anne’s lace. Like celery, the entire plant is edible. The crisp and slightly sweet bulb is especially delicious served raw in salads. Whether braised, sautéed, roasted, or grilled, the bulb mellows and softens with cooking.

Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas. The stalks should be crisp, with feathery, bright-green fronds. Wrapped in plastic, fennel keeps for just a few days in the refrigerator; the flavor fades as it dries out.

• Fennel seeds don’t come from bulb fennel but from common, or wild, fennel. The seeds are slightly nutty, with the expected licorice flavor, and are widely used in sausages, stews, soups, and curries.

• Fennel stalks can take the place of celery in soups and stews, and can be used as a “bed” for roasted chicken and meats.

• Use fronds as a garnish, or chop them and use as you would other herbs, like dill or parsley. Chopped fennel works especially well in Italian tomato sauces, but add it late in the cooking process so the flavor isn’t diluted.

Cooking fennel can be somewhat similar to cooking an onion. When fennel is roasted or sauteed, the sugar in it caramelizes. When sugar is heated until it browns, that is called caramelization. Caramelized fennel has a sweeter flavor with a lighter, more tempered flavor than raw fennel.

What Flavors Go With Fennel?

Fresh fennel accents the natural flavors of fish and goes particularly well with fatty fish such as salmon and sardines. Braise or roast a whole fennel bulb and slice or chop it as a side dish for a grilled salmon dinner.

Italians enjoy fresh slices of fennel bulb simply dressed with lemon juice, salt and olive oil as the first course of a meal. Add an interesting taste to a mixed green salad with chunks of fresh fennel, which has a hint of celery flavor and has a crunchy. Fresh chunks of fennel taste good with a variety of cheeses, and you can decorate the cheese platter with aromatic, feathery fennel fronds.

The best-tasting Italian sausages contain fennel seeds. The slightly sweet anise flavor of the seeds complements the hot spices in the sausage, mellows out their pungency and brings out the best tastes of the garlic in the meat mixture. Small amounts of fennel seeds give savory breads a slight anise flavor and delicate aroma.

Instead of adding a lemon halves or garlic to the cavity of a roast chicken to give it added flavor, cut a fennel bulb into chunks and stuff it into the bird along with the fronds and stems of the plant to season the poultry.

 

Pan-roasted Fennel with Grana Padano Cheese

Ingredients:

  • 3 medium bulbs fennel, trimmed, leaving root end intact
  • 1 tablespoon unsalted butter or Smart Balance Blend, cut into small pieces
  • 2 tablespoons olive oil
  • 1 large shallot, thinly sliced
  • 1 1/2 tablespoons finely chopped flat-leaf parsley plus more for garnish
  • 1/4 teaspoon fine sea salt
  • 1 1/2 ounces Grana Padano, grated on the large holes of a box grater (1/2 cup)

Directions:

Cut fennel lengthwise into eighths and arrange in a single layer in a wide heavy pot with lid. Add butter, olive oil, shallot, parsley and salt. Cover and cook over medium-low heat, turning fennel occasionally, until tender, about 30 minutes.

Sprinkle fennel with cheese and continue cooking, covered, until cheese is melted, 2 to 3 minutes more. Serve warm, garnished with parsley.

Slow Roasted Salmon With Fennel Orange Salsa

  • 4 – 6-to 8-ounce boneless salmon fillets, skin on
  • salt, pepper to taste
  • 3 tablespoons fresh herbs (chives, rosemary, or thyme).

For the salsa:

  • 1 fennel bulb finely diced, plus 1 tablespoon minced fennel leaves
  • 1/2 cup finely diced oranges
  • 10 green olives pitted and minced
  • 1 tablespoon fresh orange juice
  • 1 teaspoon fresh lemon juice, or to taste

 Directions:

Preheat oven to 250 degrees F. 

In a medium bowl, stir together the fennel bulb and leaves, the diced orange, the olives, the citrus juices, and salt and pepper to taste.

Place salmon skin side down on a baking sheet sprayed with olive oil. Brush fish lightly with olive oil, sprinkle salt and pepper, and press the herbs into the top of the salmon. Set aside.

When the oven is hot, “slow-roast” the salmon for 25-30 minutes.

HOW DO YOU KNOW WHEN IT’S DONE?

The fat between the layers of fish will just begin to turn opaque, a small amount of liquid will collect under the fillets, and the fish will flake slightly when nudged with your finger. Pick up a piece and it should easily break apart between the layers rather than holding firmly together. It might appear to be underdone because the color will be vivid, but it will be fully cooked.

Serve salmon with the salsa on the side.

Pizza with Caramelized Fennel, Onion, and Olives

Dough:

  • 1 1/2 teaspoons dry yeast
  • 2/3 cup warm water (100° to 110°)
  • 1 1/4 cups all-purpose flour
  • 3/4 cups white whole wheat flour
  • 1/2 teaspoon salt
  • Cooking spray
  • 2 teaspoons yellow cornmeal

Topping:

  • 1 tablespoon olive oil
  • 4 cups thinly sliced fennel bulb (about 4 small bulbs)
  • 2 cups thinly sliced onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper

Remaining ingredients:

  • 1 cup marinara sauce
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup coarsely chopped pitted kalamata olives
  • 1/4 cup shredded basil leaves, optional

To Prepare Dough

Dissolve yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add flour and salt, and beat with a mixer at medium speed until smooth. Switch to the dough hook and knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into the dough. If an indentation remains, dough has risen enough.) Punch dough down; knead 5 times, and let rest for 15 minutes.

Roll dough into a 12-inch circle on a floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim.

To Prepare the Topping

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add the fennel and the next 5 ingredients (fennel through black pepper), and cook for 20 minutes or until golden, stirring frequently.

Preheat oven to 450°F.

Spread marinara sauce over crust, leaving a 1/2-inch border; sprinkle with fennel mixture, cheese and olives. Bake at 450° F for 18 minutes or until browned. Sprinkle with basil leaves just before serving, if desired.

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The Cuisine Of Italy – Bologna

October 3, 2012

Bologna is well-known for its food, architecture, music and for its independent political thinking, and is now regarded to be one of the most attractive cities in Italy. Bologna is the capital of the Emilia-Romagna region in northern Italy and is less than an hour inland from the east coast, about halfway between Florence and Milan. Nearby cities of interest include Modena and Ravenna.

The history of Bologna began with the Etruscans. In the VI century B.C., the city bore the Etruscan name “Felsina”.  Later the Romans renamed the city Bononia, from which the current name, Bologna, is derived.  At its peak, it was the second city of Italy, and one of the most important of all the Empire, with various temples and baths, a theatre, and an arena. Pomponius Mela, author of A Description of the World, included Bononia among the five wealthiest cities of Italy. Although fire damaged the city during the reign of Claudius, the Roman Emperor Nero rebuilt it in the 1st century AD.

In 1088, the Studio, later known as the University of Bologna, was founded and could boast notable scholars of the Middle Ages in attendance, such as, Irnerius, Dante, Boccaccio and Petrarca. The university received a charter from Frederick I Barbarossa in 1158, but in the 19th century, a committee of historians led by Giosuè Carducci traced the founding of the University back to 1088, which would make it the oldest university in the world.

University of Bologna

Two Towers

In the Medieval period, Bologna was an important and thriving city. Between the XII and XIV century, some of the city’s most important buildings were constructed: among these were the Two Towers, traditional symbol of the city, the Basilica of San Petronio with its unfinished facade and King Enzo’s Palace, so called by the son of Emperor Federico II of Swabia, who was imprisoned by the Bolognese and lived there in exile until his death in 1272.

In 1256, Bologna passed the Legge del Paradiso (“Paradise Law”), which abolished feudal serfdom and freed the slaves, using public money. At that time the city centre was full of towers (perhaps 180), built by the leading families, notable public edifices, churches, and abbeys. It was the next most important city after Rome but, always, managed to maintain relative autonomy. In the XVII and XVIII century, the city expanded, above its outside walls. In the middle of the XVIII century, the Portico of San Luca was built. 

Bologna is also a city famous for its painters, such as the Carracci brothers, Guido Reni and, in the XX century, Giorgio Morandi, in which his famous still life works are exhibited at the Giorgio Morandi Museum, inside the Town Hall (Palazzo Comunale).

The Bolognese are also known for their fierce independence; throughout history the city’s rebellions against the papal rulers and injustice illustrates this spirit. Even today, you are sure to see locals in heated political discussion and debates about the day’s topics.

San Luca is the world’s longest continuous portico, a covered walkway of 666 arches more than two miles long

Bologna Nightlife:

Bologna has a rich music heritage, where music plays a significant part in everyday life. The city of Bologna is an important place for Italian and international events and festivals. The city hosts the International Composition competition in August, dedicated to the memory of the victims of the Bologna railway station slaughter in 1980, the European Jazz Festival and the Bologna Festival, dedicated to classical, baroque and contemporary music. It is also the seat of “Angelica”, an international festival of contemporary music and of the Zecchino d’Oro Festival (children’s choir festival). Additional summertime entertainment options include a daily open-air disco in Parco Cavaioni on the outskirts of the city and the city-sponsored Bologna Sogna series, with concerts at museums and buildings around town. During the rest of the year, nightlife events abound for young people in the university area.

The Food of Bologna:

The cuisine of the Emilia-Romagna region is one of the best in Italy and some of Italy’s most famous foods come from this region. Handmade egg pasta and stuffed pasta, especially tortellini, are specialties of Bologna and, of course, there is the famous Ragu alla Bolognese, a long cooked meat sauce.  In truth, there probably isn’t one authentic recipe for bolognese sauce.  (See my post for my version:  http://jovinacooksitalian.com/2012/04/21/two-sauces-for-everyday-meals/)  Bologna is also known for its salami, ham and cheese.  

D.O.P stands for “Denominazione di Origine Protetta”, which means Protected Designation of Origin.  The D.O.P designation guarantees that the products come from a certain location in Italy. Also, the methods of production must be traditional, and have fixed storage guidelines. It is a mark of optimal quality and high standards as described in the foods of Bologna below.

Parma ham (also known as Posciutto Crudo di Parma) –  (D.O.P.)  This is ham that’s been salted for several weeks, rather than cooked. It has a melt-in-your-mouth texture, and it’s made — of course — in Parma.

The home of Prosciutto di Parma and other meat delicacies.

Mortadella di Bologna. Spiced pork from Bologna. This is where we get our word “bologna” from, but this is not the supermarket lunchmeat. 

Mortadella di Bologna IGP

Parmigiano Reggiano.  A D.O.P. protected cheese, made in Parma and Reggio Emilia.  You might know it as “parmesan.” However, unless you’re holding the D.O.P-protected Parmigiano-Reggiano in your hands, you’re not really tasting the real thing.

Balsamic vinegar of Modena. One of the region’s most world famous foods, D.O.P. protected balsamic vinegar can only be made in Modena, which is in Emilia-Romagna.  It is especially good drizzled over some Parmigiano-Reggiano cheese Look for it on pastas, too. One thing Emilia-Romagna does very well is mixing sweet and savory, such as a pasta filled with pears, Parmigiano Reggiano, and drizzled with balsamic vinegar.

Calamari ripieni di calamaretti. Small squid are chopped, seasoned, mixed with rice, and used to stuff – large squids.

Asparagi ravennati.  Famous asparagus of Ravenna. Look for it in risotto.

Anguilla alla ravennate. Eel sauteed in butter with tomatoes, and a specialty in Ravenna.

Piselli alla pancetta. Peas cooked with pancetta (a salt-cured, spiced Italian bacon), sometimes with mixed with pasta.

Lasagna. Some Bolognese claim that lasagna was invented here. Regardless of where exactly it originated, the version made in Bologna is one of the best.

Tortellini. The pasta that has become a favorite worldwide — those little pouches filled with cheese or, in some cases, meats (although that’s usually for their larger cousin, tortelloni) — was invented in the Emilia-Romagna region. And some fascinating legends are connected with how it got its start. Our story: While traveling, the pope’s daughter Lucrezia Borgia checked into the small town of Castelfranco Emilia, near Modena. The innkeeper was captivated by Lucrezia, and in the night, he couldn’t help himself — he peeked through the keyhole into her room. All he saw… was her navel. In typical Italian fashion, he turned his desire into inspiration, making a new pasta in the shape of Lucrezia’s navel in homage. A second story: to the Bolognese, the shape of tortellini was inspired by the female navel. One story, hailing from the 17th century, claims that tortellini was created by a cook who molded the pasta in the navel of a Bolognese woman.

Capellettacci. Pasta filled with chocolate-flavored chestnuts and served with olive oil and pepper.

Tagliatelle alla Bolognese. Not exactly what we think of when we think “Bolognese sauce,” this is a thick ragu of onions, carrots, pork, veal, and with just a little bit of tomato.

Amaretti or amarelle. Almond-flavored macaroons, a specialty of Modena. Today, bakeries throughout the region, and in Italian communities around the world, carry Amaretti di Saronno, but it’s worth the (small) effort to make them yourself. The recipe is simple, and fresh from the oven, they have a crisp-yet-tender texture that’s beyond compare.

Pampepato di cioccolato. A Christmastime cake made of cocoa, milk, honey, spices, almonds and lemon peel, then covered with candy-studded chocolate frosting. It dates back to the 15th century, and an 11-pound version was even given by the city of Ferrara to General Eisenhower during the World War II.

Bologna Inspired Recipes For You To Make At Home

Lunch

Onion Frittata                                                                                                                                                                  

The key to making this dish is to have all the ingredients prepared before you begin sautéing the onions.

4-6 Servings

Ingredients:

  • 8 large eggs or 4 whole eggs and 1 cup egg substitute
  • 1/2 cup finely grated Parmesan
  • 3 large fresh basil leaves, torn into pieces
  • 3 large fresh sage leaves, minced
  • 1 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 cup thinly sliced onion
  • 1/3 cup skim milk ricotta

Directions:

Preheat oven to 400°F.  Whisk first 7 ingredients in a medium bowl; set aside. Heat oil in a medium ovenproof nonstick skillet over medium-high heat. Add onion; sauté until soft, about 6 minutes. Reduce heat to low. Stir in egg mixture. Spoon dollops of ricotta evenly over.

Cook until frittata begins to set, about 2 minutes. Place in oven; bake until just set, 7-9 minutes. Slide the frittata onto a platter. Cut into wedges; serve hot or at room temperature.

Shaved Fennel Salad in Balsamic Vinaigrette                                                                                                                           shaved-fennel-salad                        

The balsamic dressing below is quite versatile; try it with baby greens or grilled vegetables.

Make a double batch and refrigerate leftovers for up to 2 weeks.

 Serves 6

Ingredients:

  • 2 shallots, very thinly sliced
  • 1 tablespoon minced oregano leaves or 1 teaspoon dried 
  • 1 tablespoon balsamic vinegar (Aceto Balsamico Tradizionale di Modena)
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 fennel bulbs, trimmed, quartered, and sliced paper-thin
  • 6 oz mixed baby greens or arugula

Directions:

Place the shallots, oregano, balsamic vinegar, olive oil, salt, and pepper in jar. Close with a tight-fitting lid and shake to blend.
Pour the dressing over the fennel in a bowl. Toss, taste for salt, adjust if needed, and marinate for 15 minutes. Serve over a bed of baby greens or arugula.

Dinner

Bologna-Style Pork Chops

These pork chops with prosciutto and cheese are somewhat more involved than some other pork chops, but will be a delightful surprise at the table, and are well suited to company.

6 servings 

Ingredients:

  • 6 (3/4 inch) bone on pork chops
  • 6 slices of prosciutto
  • 6 slices fontina cheese
  • 2 bay leaves
  • A clove of garlic, minced
  • 2 sprigs of fresh rosemary, leaves stripped and minced
  • 1 tablespoon extra virgin olive oil
  • Salt & freshly ground pepper

Directions:

Trim all the gristle and fat from the cutlets, then split them in half, leaving the halves attached only along the bone, so that the cutlets will open like a book.

Open the pork and fill each with a piece of prosciutto and a piece of cheese, trimming their edges so nothing sticks out.

In a skillet large enough for all the pork chops to lie flat, heat the oil with the bay leaves. Place the pork chops into the pan and brown them on both sides, turning them carefully. Season the meat with the minced garlic, herbs, salt, and pepper, cover, and cook over a medium-low heat for about 15 minutes, turning the meat occasionally.

Agnolotti With Sage Butter 

Some agnolotti pasta are square or rectangular in shape, while others, especially from Bologna form a half moon circle.

A quick way to achieve small stuffed pastas without all the kitchen labor, is to cheat a little, by using Wonton (what Chinese!) wrappers.  Not authentic but quick and tastes like the real thing.

Servings: 6                                                                                                                                                                                                                                                

Ingredients

  • 1 teaspoon olive oil
  • 4 ounces ground beef
  • 2 ounces ground pork
  • 1/4 cup finely chopped fresh spinach leaves
  • 1/2 cup freshly grated Parmesan cheese
  • salt, to taste
  • ground black pepper, to taste
  • 1 egg or 1/4 cup egg substitute
  • 42 wonton wrappers (square or round)
  • 1/4 cup unsalted butter or Smart Balance Blend
  • 3 tablespoons chopped fresh sage

Directions:

Heat oil in heavy large skillet over medium-high heat. Add beef and pork; saute until brown, about 3 minutes. Add spinach and saute until wilted and liquid has evaporated, about 3 minutes. Cool.

Finely chop mixture in the processor. Transfer to a medium bowl. Mix in cheese. Season to taste with salt and pepper. Mix in egg.

Lightly flour a baking sheet. Arrange 12 wonton wrappers on work surface, keeping the rest covered with a towel to prevent dryness. Spoon 1 teaspoon filling in center of each. Brush edges with water. Fold each wrapper in half, forming a triangle or rectangle. Press edges together and form into desired shapes. Transfer to the floured baking sheet. Repeat with remaining wrappers and filling. (Can be made 8 hours ahead. Cover with plastic wrap; chill.).

Melt butter in heavy medium skillet over low heat. Add sage; remove from heat and keep warm.

Meanwhile, working in batches, cook Agnolotti in a large pot of boiling salted water until just tender but still firm to bite, about 3 minutes. Using slotted spoon, transfer Agnolotti to shallow soup bowls. Drizzle with sage butter and serve.

Chicken Scallopini with Balsamic Vinegar and Basil

After the scaloppine are browned in olive oil, the pan is deglazed with chicken stock and balsamic vinegar to create a rich sauce. Add a 1/2 pound of mushrooms with the shallots if you like this addition.

 Serves 4

Ingredients:

  • 4 chicken scallopini (about 4 ounces each), pounded thin with a mallet, see post on how to prepare scallopini: http://jovinacooksitalian.com/2012/05/09/how-many-ways-can-i-make-scallopini/
  • 1/4 cup unbleached all-purpose flour
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 shallots, minced
  • 1/2 pound sliced mushrooms, optional
  • 2 garlic cloves, minced
  • 1/2 cup chicken broth
  • 2 tablespoons balsamic vinegar (Aceto Balsamico Tradizionale di Modena)
  • 1/4 cup basil leaves, torn

Directions:

Dredge the scaloppine in the flour, shaking off excess. Heat the olive oil in a 12-inch skillet. Add the scaloppine in a single layer. Season with salt and pepper.

Cook until golden on the bottom, about 2 minutes; turn. Cook on the other side until golden, about 2 minutes. Remove to a platter; cover with foil to keep warm.

Add the shallots (and mushrooms, if using) and garlic to the skillet; cook, stirring, for 1 minute. Add the broth and reduce over high heat for 1 minute, scraping up any browned bits from the bottom of the skillet. Add the balsamic vinegar; cook until the sauce reduces and becomes syrupy, about 1 minute. Stir in the basil, return the chicken to the skillet, and turn a few times to coat with the sauce and to warm through. Serve hot. 

Tagliatelle with Prosciutto and Orange                                                                                                         

4 servings

Ingredients:

  • Kosher salt
  • 12 oz. egg tagliatelle or fettuccine (preferably fresh)
  • 1 tablespoon unsalted butter
  • 2 oz. thinly sliced prosciutto, torn into 1″ pieces
  • Zest and juice of 1 orange
  • 1/2 cup fat free half and half
  • Freshly ground black pepper
  • 1/4 cup finely grated Parmesan

Directions:

Bring a large pot of water to a boil. Season with salt; add pasta and cook, stirring occasionally, until 1 minute before al dente, (about 2 minutes for fresh pasta), longer for dried. Drain, reserving 1/4 cup pasta cooking water.

Meanwhile, melt butter in a large heavy nonstick skillet over medium-high heat. Add prosciutto; sauté until browned, about 3 minutes.

Add reserved pasta water, orange juice, half of the orange zest and half and half; bring to a simmer. Add pasta; cook, stirring, until sauce coats pasta and pasta is al dente, about 1 minute. Season with salt and pepper. Stir in cheese and divide among warm bowls. Sprinkle remaining orange zest over pasta.

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Lightened Up Dinner Menus

September 11, 2012

http://www.webmd.com/food-recipes/nutrition-labels-10/slideshow-serving-sizes

Healthy Eating and Portion Control

Researchers at Louisiana State University have concluded that a low calorie diet can lower your insulin levels, reduce your core body temperature, and reverse signs of aging. However, those same researchers urge people to avoid going overboard when it comes to restricting calories. Consuming less food and using low calorie meal plans can undoubtedly be beneficial to your health. However, you should set realistic and healthy expectations for yourself.

If you regularly eat around 2000 calories a day, switching to a 500 calorie a day meal plan won’t be healthy or realistic. On the other hand, switching to a 1500 calorie meal plan wouldn’t be detrimental to your health or particularly difficult for you to do, especially if you were armed with the right strategies.

Strategies To Help You Plan Low Calorie Meals

If you’ve made the decision to change your diet and adopt healthy low calorie meal plans, you’re going to have to change the way you eat and what you eat. First and foremost, you should adjust your food portions. By learning to visually identify some simple serving sizes, you can better control your portions. When eating a typical serving size of meat, it should be about 3-4 ounces or the size of a deck of cards. A standard serving of grains or raw vegetables is about the size of a tennis ball or your fist.

Your low calorie meals don’t have to be the same as everyone else’s, particularly if you aren’t trying to adhere to any particular diet. If your primary goal is to reduce your caloric intake, you should plan your meals based on what you like. You may want to make a list of all the low calorie foods you normally enjoy eating and include those in your healthy meal plans.

Online tools can help you plan out your meals and count the calories you consume. Your goal should be to calculate all the calories you plan to consume each day as a part of your overall meal planning efforts. Excellent free online tool: https://www.choosemyplate.gov/SuperTracker/default.aspx

Drinking water throughout the day will help curb your appetite. And drinking a glass of water before each meal has been proven to reduce food intake. When you reduce your caloric intake, hunger is going to be your biggest hurdle. Drinking more water will help you overcome that hurdle.

Plan to eat two or three low calorie snacks a day, and bring those snacks with you to work or wherever you go throughout the day. Some ideal snacks are baby carrots, apple slices, grapes, and whole-wheat pita bread with hummus. Eating snacks throughout the day will help prevent overeating at meals and keep your blood sugar levels stable.

Which One is Yours?

Lower Calorie Italian Dinners

Pasta with Sundried Tomato Pesto and Shrimp

 Serve with a Garden Salad.

Ingredients:            

PESTO:

  • 1/2 cup dry-packed sun-dried tomatoes
  • 2 tablespoons chopped toasted walnuts
  • 2 cloves garlic
  • 1 can (14 1/2 ounces) whole tomatoes, drained
  • 1/2 cup chopped Italian parsley
  • 1/4 cup chopped fresh oregano or basil
  • 1 tablespoon grated Parmesan cheese
  • 1 1/2 teaspoons grated Parmesan cheese
  • 2 teaspoons olive oil

PASTA AND SHRIMP:

  • 10 ounces multigrain angel hair pasta
  • 1 teaspoon olive oil
  • 1 onion, sliced
  • 1 red or green bell pepper, sliced
  • 1 pound large shrimp, peeled and deveined
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt

Directions:

To make the pesto:

Place the sun-dried tomatoes in a small bowl, cover with hot water, and let soak for 10 minutes, or until softened. Drain and reserve the liquid.

Place the sun-dried tomatoes in a food processor or blender. Add the walnuts and garlic and process briefly to combine. Add the whole tomatoes, parsley, oregano or basil, cheese, and oil and process until smooth. Add just enough of the reserved tomato soaking liquid to form a paste; process until smooth.

To make the pasta and shrimp:

Prepare the pasta according to package directions. Drain and place in a serving bowl.

Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring frequently, for 5 minutes, or until softened. Add the bell pepper and cook, stirring frequently, for 5 minutes, or until softened. Add the shrimp and cook, stirring, for 3 minutes, or until the shrimp are opaque. Sprinkle with the black pepper and salt. Place in the bowl with the pasta and top with the pesto. Toss well to combine. 

Stuffed Boneless Pork Chops  

Serve with Braised Fennel (recipe below) 

4 servings (serving size: 1 pork chop)

Ingredients:

  • Cooking spray
  • 4 garlic cloves, minced and divided
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 5 sun-dried tomatoes, packed without oil, diced
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • 1/4 cup block-style fat-free cream cheese
  • 1/2 teaspoon grated lemon rind
  • 4 (4-ounce) boneless center-cut loin pork chops, trimmed
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon dried oregano

Directions:

Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of the minced garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheese and lemon rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining garlic, lemon juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.

Serve with

Braised Fennel 

Ingredients

  • 3 medium fennel bulbs
  • 1 tablespoon olive oil
  • 1/2 cups low sodium chicken stock
  • 1/2 cups dry white wine
  • 3 sprigs of fresh thyme
  • 1 bay leaf
  • Salt and pepper

Directions:

Slice the fennel into 1/2″ thick pieces (try to keep each piece with some of the root base so it stays together.)

On medium-high, heat a large saute pan then add olive oil. After oil is hot, add fennel and caramelize on all sides (3-4 min side.)

Add stock, wine, thyme and bay to fennel and reduce heat to medium-low.

Cover and gently simmer for 25 min., or until fennel bulbs are tender, (you may need to add more stock as you simmer).

Salt and pepper to taste.

Pan-Roasted Fish with Mediterranean Tomato Sauce                                                                                                                                                         

Use any firm white fish fillet. Serve with quick cooking brown rice and sauteed kale.

Serves 4 (serving size: 1 fillet and 1/2 cup sauce)

Ingredients:

  • 1 teaspoon and 1 tablespoon olive oil, divided
  • 2 cups chopped seeded plum tomato or 1 -14 oz can low sodium diced tomatoes, drained
  • 1 1/2 tablespoons capers
  • 1 tablespoon Dijon mustard
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons chopped fresh flat-leaf parsley
  • 1 1/2 tablespoons minced fresh chives
  • 1 tablespoon minced fresh oregano
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon canola oil
  • 4 (6-ounce) fish fillets, skin on

Directions

1. Heat the 1 teaspoon olive oil in a medium skillet over medium-high heat. Add tomato to pan; cook 6 minutes, stirring frequently. Stir in capers, Dijon mustard, and minced garlic; bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thickened, stirring occasionally. Remove from heat. Stir in parsley, chives, oregano, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; keep warm.

2. Heat remaining oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper. Add fish to pan, skin side down; cook 3 minutes or until skin is browned. Turn fish over; cook 3-4 minutes. Pour sauce over fish. 

Whole Wheat Rigatoni with Roasted Vegetables              

Add a garden salad to round out this meal.

 Ingredients:

  • One 1 1/2 pound acorn squash, scrubbed—cut crosswise into 1/3-inch-thick rings, seeds discarded
  • 1 small red onion, sliced 1/4 inch thick
  • 3 tablespoons extra-virgin olive oil
  • Salt and freshly ground pepper
  • 6 large plum tomatoes, halved and cored
  • 12 unpeeled garlic cloves
  • 1/2 pound whole wheat rigatoni
  • 2 tablespoons pine nuts
  • 1/4 teaspoon crushed red pepper
  • 4 kalamata olives, pitted and sliced
  • 1/4 cup thinly sliced basil leaves
  • 2 tablespoons chopped parsley
  • 2 tablespoons freshly grated pecorino cheese

Directions:

Preheat the oven to 350°. On a rimmed baking sheet, toss the squash and onion with 1 tablespoon of the oil; season with salt and pepper and spread in a single layer. Drizzle 1 tablespoon of the oil on another rimmed baking sheet; add the tomato halves and garlic and roll to coat with oil. Season the tomatoes with salt and pepper and turn them cut side down.

Transfer both sheets to the oven. Roast for about 40 minutes, until tender. Using tongs, transfer the garlic to a bowl; continue roasting the tomatoes for about 20 minutes longer, until very soft. Roast the squash and onion for about 45 minutes total, until tender and golden brown. Remove skin from squash rings and cut the squash into bite-size pieces. Discard the tomato skins and coarsely chop the flesh. Squeeze the garlic out of the skins.

In a pot of boiling salted water, cook the pasta until al-dente.  Reserve 1/2 cup of the pasta cooking water and drain pasta. 

Heat the remaining 1 tablespoon of oil and add the pine nuts and toast over moderate heat until golden. Add the crushed red pepper and olives and cook for 1 minute. Add the vegetables and stir over moderately high heat until heated through, about 2 minutes. Season with salt and pepper.  Return the pasta to the pot.  Add the reserved cooking water, basil and parsley and toss. Serve the pasta in bowls, topping each with 1/2 tablespoon of the pecorino.

Grilled Mustard Chicken Breasts with Lemon-Basil Vinaigrette

Serve with green beans and store-bought focaccia or grilled bread rubbed with garlic and drizzled with olive oil.                                                                                                                                                        

Ingredients:

  • 2 tablespoons Dijon mustard
  • 2 teaspoons lightly cracked fennel seeds
  • 4 tablespoons extra-virgin olive oil, divided
  • 4 boneless, skinless chicken breast halves (6 to 8 oz. each)
  • Kosher salt and freshly ground black pepper
  • 4 teaspoons fresh lemon juice
  • 3 tablespoons roughly chopped fresh basil

 Directions:

Prepare a medium-hot grill fire. In a small bowl, whisk the mustard and fennel seeds. Whisk in 2 tablespoons of the olive oil.  Trim any excess fat from the breasts and then rinse and pat dry. Season the breasts with salt and pepper and rub them all over with the mustard-oil mixture.

When the grill is ready, grill the chicken until one side is nicely browned and grill marks appear, 2 to 3 min. (There may be some flare-ups at first; if they don’t go out, move the chicken off to the side until they do.) With tongs, rotate the breasts 90 degrees (to get a crosshatch of grill marks) and continue grilling until grill marks form and the sides of the breasts are fully opaque, another 2 to 3 min. Flip the breasts and grill in the same way until the second side is browned and the inside has just a trace of pink, another 4 to 6 min. Transfer to a clean cutting board, cover loosely with foil, and let rest for about 5 min.

Meanwhile, whisk the remaining 2 tablespoons oil with the lemon juice, basil, 1/4 teaspoon salt, and a few grinds of pepper. Slice the chicken on an angle and serve drizzled with the vinaigrette.

Related Articles                                                                                                                                                                                                               Diet

Dieting? Low And Slow May Be The Way To Go When It Comes To Dieting

Copyright 2012 National Public Radio. To see more, visit http://www.npr.org/.

If you’re dieting, you know you’ve got to count calories, carbs and fats. But if you really want to take off the weight and keep it off, you might want to pay more attention to the glycemic index, which is essentially a measure of how quickly foods are digested.

That’s because high glycemic foods cause a surge in blood sugar, followed by a crash. That biological reaction releases hormones that stimulate hunger and actually lower metabolism, adding up to a dismal recipe for people who want to lose weight and keep it off. According to David Ludwig of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, “One of the unfortunate aspects of weight loss maintenance is that it takes fewer and fewer calories to just stay the same. As the body loses weight, it becomes more efficient and requires fewer calories,making it harder and harder to continue losing and making it difficult to maintain weight loss without continually dieting.” By some estimates, only 1 in 6 Americans who lose weight are able to keep it off after one year.

But Ludwig and colleagues recently published a study in the Journal of the American Medical Association that offers some tools you might use to fight back. Researchers compared the low-carb, low-fat and low-glycemic diets to see which one burned the most calories per day. The low-carb diet was the clear winner. The low-fat diet was the loser. But it was the diet in the middle, the low-glycemic index diet, that Ludwig suggests is more promising. It burned more calories per day than the low-fat diet and proved easier to stick to over the long term than the low-carb diet.

Mike Rogers, 43, was a participant who managed to keep off the 40 pounds he lost. He says the difference in the three diets was “enormous,” adding that “the low-glycemic diet reminded me of the way my mom and grandmom cooked while I was growing up; I felt far better on the low-glycemic diet than on either of the other two.”

Still trim, Rogers now eats far more fruits and vegetables than he did in the past, and, when it comes to carbohydrates, he opts for those with a lower glycemic index. That means brown rice versus white, whole grain pasta and steel cut oats instead of “quick-cooking” oats. He pretty much stays away from all processed foods.

Highly processed and refined foods, like packaged items, white bread, white rice, prepared breakfast cereals and crackers have a high glycemic index. “The body can digest these foods into sugar literally within moments after eating,” says Ludwig.

Low-glycemic foods tend to be natural foods like most vegetables and fruits, nuts, beans and whole grains. They actually wend their way slowly through the body’s digestion system, using up more energy and burning more calories in the process. And, best of all, says Ludwig, they actually “increase the metabolic rate and decrease hunger, giving us a biological advantage” in losing and maintaining weight.

Ludwig is quick to caution that his study was short and not conclusive. He’s working now to design a long-term study that looks at diet and weight loss maintenance over a number of years.

Registered dietitian Joy Dubost, a spokesperson for the Academy of Nutrition and Dietetics, says the low-glycemic diet is hard to follow. In large part, that’s because there are many factors that affect how the body digests food, including the combination of food we eat, food preparation, whether vegetables and fruits are ripe, and our individual differences in how we digest food.

And eating too many low-glycemic foods that are also high in calories, sugar or saturated fats can be problematic.

Dubost urges moderation of carbs and fats. But equally important, she says, is a “part of the equation often ignored”: exercise. She points to research that shows people who were successful in maintaining their weight a year after losing it added a significant ingredient to their daily regimen: at least 60 to 90 minutes of moderate exercise every single day.

Posted by in Bread, Chicken, Dinner, fennel, Fish, focaccia, Grilling, Healthy Italian Cooking, Italian Cuisine, onion, oven-roasted, Pasta, peppers, Pork, shrimp, spinach, squash, tomatoes, Vegetables Tags: ,

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Antipasti and Primi Courses

August 16, 2012

Italian Meals

Italians like structure in the way they eat. To them, the balance between the different courses of the meal is as important as the balance between the ingredients of each dish. In Italy, eating is far more than nutrition, it’s a time where families, friends and colleagues get together, relax and participate in the dining ritual. In Italy, even the most informal meals include multiple courses. This does not mean that people eat more food- the various courses are small and a way to break down the meal into different sections, adding variety and creating a progression. Appetizers (Antipasto- the singular form and Antipasti- the plural form of the word) and first courses, Primi Piatto (come first because of their delicate flavors (and textures); second courses follow with their heavier elements; desserts, coffee and liquors are reserved to end the meal.

Antipasto

Antipasto means “before the meal” and is the traditional first course of a formal Italian meal. It is served at the table and signifies the beginning of the meal. Its main purpose is to extend the meal. Traditional European dining is nothing like the fast-paced meals we most often consume in the US. Instead, the food is enjoyed slowly and is only one part of the dining experience. The other part is, of course, good conversation. A typical meal, consisting of antipasto, salad or soup, pasta and a meat dish, perhaps followed by a light dessert, is supposed to take time, as it is meant to build and maintain relationships with friends and family.

There is tremendous range and regional variation in what constitutes an antipasto, and in many situations an antipasto could be considered an elaborate meal by itself.

There are several bread-based preparations that may be included with an antipasto. Most typical are bruschetta (known in Tuscany as fett’unta)—toasted or grilled bread rubbed with garlic and drizzled with fruity olive oil (chopped tomatoes or other toppings can also be added); and crostini, thin slices of toast covered with an assortment of pastes made from cheese, chicken livers, mushrooms, artichokes, olives and so forth.

One may find any or all of the following on an antipasto table: marinated cold vegetables such as eggplant, zucchini, whole small onions, and peppers; boiled greens such as spinach, cicoria (chicory), and broccoli rabe; anchovies, seafood salad, and mushrooms marinated in olive oil; frittatas (unfolded filled omelette); affettato (cold cuts) of cured meats such as salami, prosciutto, mortadella, smoked tongue, and sausage.

There are also cheeses, especially Provolone, Mozzarella, Asiago, Parmesan, and Pecorino. The favored cheese is mozzarella di bufala, which is made at least partly from buffalo milk (that is, the milk of the water buffalo, not that of the American bison) and has a distinctive taste. A popular cold antipasti is prosciutto and melon or figs, carpaccio (very thin slices of raw beef or fish), and bresaola (cured air-dried beef) drizzled with olive oil.

Antipasti can also be fried and served warm. Crocchette (croquettes) are popular; one type is Arancini (rice balls filled with cheese or ground meat, coated in breadcrumbs, and fried). There are olive ascolane (fried stuffed olives), baccalà filetti (dried salt cod, filleted and fried), and vegetables dipped in batter and fried. The famous fiori di zucca (zucchini flowers) are stuffed with mozzarella and anchovies before being dipped in batter for frying.

Primi Piatto

Primi Piatto or just primi are felt to constitute the first course of an Italian meal, though they follow the antipasto. This course includes either pasta, rice, gnocchi, or polenta with sauce, or soups containing pasta, rice, or farro (spelt—an ancient variety of wheat).

The variety of pasta shapes and sauces is seemingly infinite. Regions and even villages often have their own specific creations. It is important for Italians to match the shape of the pasta with the sauce, though they allow much flexibility. While almost any combination is possible, there are “rules.” One general rule is that smooth sauces are appropriate on long pasta, and sauces with chunks of vegetables or meats are better on small pasta shapes, which trap the chunks. Another is that fresh egg pastas work better with butter based sauces instead of olive oil–based ones. In the dairy-rich north of Italy, fresh egg pastas are very popular, whereas in the olive oil–dominated south, dried or egg free pastas predominate. An important “rule” is that all pastas are consumed without a spoon (that is, with just a fork), even spaghetti.

Fresh egg pastas include noodles such as fettuccine, tagliarini, and pappardelle (all ribbon-shaped in various widths), and filled pastas such as ravioli, tortellini (small, hand-pinched, ring-shaped), and agnolotti (small, half-moon-shaped). Popular dried pastas include spaghetti, penne (short, thick, tubular, cut diagonally), and farfalle (bowties). Some pasta types are quite specifically associated with a certain region, as is the case with orecchiette (little ears), a traditional pasta from Apulia (Puglia).

Risotto is a uniquely Italian way of cooking rice, resulting in a dish with a creamy consistency. Risotto is best made with special types of rice such as arborio, canaroli, or vialone nano. Popular recipes include Milanese (that is, with saffron—risotto Milanese, unlike other risottos, is traditionally served with osso buco, a meat dish, as a secondo), con funghi (with mushrooms), con frutti di mare (with seafood), and nero (with squid ink).

Polenta (thick cornmeal mush) is typically a northern dish. It can be soft and creamy with a sauce on top (often tomato with sausage and pork ribs), or it can be cut into shapes and baked, fried, or grilled. It is traditionally a cool-weather dish served on a wooden plate.

Gnocchi (dumplings) are either di farina (made from wheat flour) or di patate (made from potato). There are also gnocchi alla romana, made of semolina flour and traditionally served on Thursdays in Rome. Crespelle (crepes) may also be a first course and can be filled with meat or with cheese and spinach.

Most pasta sauces are either butter-or olive oil–based. Tomatoes are probably the next most frequent ingredient, particularly in the south. An important component of baked pastas from Emilia-Romagna is balsamella (béchamel sauce). Whatever the sauce (called sugo or salsa), the most important thing is just to moisten the pasta with it. Italian pasta is served with much less sauce than its American counterpart.

The best-known sauces are probably ragù alla bolognese, made of vegetables, tomatoes, cream, and beef and simmered for a long time, and pesto alla genovese, a mixture of fresh basil, garlic, pine nuts, pecorino cheese, and olive oil that is traditionally served over trenette (thin strips of pasta), potatoes, and green beans. Other popular pasta sauces are quattro formaggi (four cheeses); boscaiolo (woodsman-style), containing mushrooms, peas, ham, tomatoes, cream, or whatever the chef wants to add “from the forest”; arrabbiata (literally, angry), a tomato sauce with hot peppers; as well as many for seafood (which are served without cheese).

Some Antipasti Recipes for Your Next Dinner Party

Arancini (Italian Rice Balls)

Serves 6

Ingredients:

  • 2 eggs
  • 2 cups leftover risotto
  • 4 oz. mozzarella cheese, cut in ½-inch cubes (about 1 cup)
  • 3/4 cup seasoned bread crumbs
  • 2 tablespoons olive oil
  • Marinara Sauce

Directions:

Line a baking sheet with parchment paper.

Beat eggs lightly with fork. Add the rice and stir gently but thoroughly.

Take 1 tablespoon of the mixture, place a cube of mozzarella in the middle and then top with another tablespoon of rice. Shape into a ball and roll in the breadcrumbs. Place on a parchment-lined baking sheet. Repeat with the rest of the rice mixture.

Refrigerate pan of rice balls for at least 30 minutes.

Meanwhile, preheat oven to 425°F. Drizzle 2 tablespoons of olive oil over rice balls.

Bake in the preheated oven for 20 to 25 minutes, or until golden brown. Serve with warm marinara sauce.

Antipasto Salad

This healthy side vegetable salad is made quickly and is very fresh tasting. It is a great way to add more vegetables to your meals with little effort. It can be served as a salad, side vegetable, or appetizer, and can be made in advance and kept in your refrigerator. Give it a little extra time to marinate before serving and the flavor will be even better.

Ingredients:

  • 2 cups carrots, sliced on the diagonal
  • 11/2 cups thick sliced celery
  • 1 cup fresh sliced fennel bulb
  • 2 tablespoons rinsed and halved olives
  • 2 tablespoons capers, rinsed

Dressing:

  • 1 1/2 teaspoons dried Italian herbs
  • 2 medium cloves garlic, minced
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper
  • 1 1/2 tablespoons fresh lemon juice
  • extra virgin olive oil to taste

Directions:

Bring salted water to a boil in a medium pot while cutting vegetables. Place carrots in boiling water for about 4 minutes and add celery and fennel. Cook for just 1 more minute. Immediately drain through a colander and rinse with cold water. Pat dry and place in a bowl with capers and olives.

Whisk all dressing ingredients together, drizzling olive oil at the end, a little at a time.

Toss with vegetables and marinate for at least 15 minutes before serving.

Cooking Tips:

The cooking time for this recipe can vary depending on the exact size you cut your vegetables. You want your vegetables to be tender on the outside and still crisp on the inside. When they get to this point remove from the heat. Place them under cold water to stop the cooking. To check for doneness, insert the tip of a sharp knife. If you overcook the vegetables they won’t hold up and will get soggy quickly. If you undercook them they won’t absorb the dressing. It is also very important that your vegetables are dry, so they don’t dilute the flavor of the dressing.

Savory Cheese Biscotti

Makes about 45 biscotti

Ingredients:

  • 2 cups unbleached all-purpose flour or Eagle Ultra Grain flour
  • 2 teaspoons freshly ground black pepper (coarse grind)
  • 1 teaspoon dried Italian herb mix
  • 1 teaspoon baking powder
  • 1 teaspoon fine sea salt
  • 1/2 cup grated aged Asiago cheese
  • 1/2 cup grated Pecorino Romano or Parmigiano-Reggiano cheese
  • 1/2 cup thinly sliced almonds (with skins) or pecans, walnuts, hazelnuts, pine nuts, or pistachio nuts, toasted
  • 6 tablespoons cold unsalted butter, cut into 1/2-inch pieces
  • 2 eggs, lightly beaten or 1/2 cup egg substitute
  • 1/2 cup low fat milk
  • Tomato Marmalade, recipe below

Directions:

Put the flour, pepper, dried herbs, baking powder, salt, cheeses, and almonds in the work bowl of a food processor. Pulse briefly to combine. Add the butter and pulse briefly. Combine the eggs or egg substitute with the milk and pour the mixture into the food processor. Process just until the mixture begins to form a ball of dough.

Turn the dough out onto a large piece of waxed paper and pat it into a disk. Wrap the disk in the waxed paper and refrigerate it for 2 hours.

Heat the oven to 350 degrees F.

Remove the dough from the refrigerator and let it sit at room temperature for about 15 minutes. Divide into 2 equal pieces. Roll each piece into a log about 11 inches long, 2 inches wide, and  1 inch thick. Wetting your fingers with water makes it easier to shape the logs.

Cover 2 rimmed baking sheet pans with parchment paper and place one log on each.

Bake the logs for 30 minutes, rotating the baking sheets on the oven shelves after 15 minutes. The logs should be lightly brown on top and springy to the touch. Remove them from the oven and transfer them to a rack to cool for 20 minutes.

Reduce the oven temperature to 300 degrees F. Place a log on a cutting board and, using a serrated knife, cut it on the bias into 1/3-inch-thick slices. Transfer the slices back onto the baking sheets.

Bake the biscotti for 40 minutes, turning them over once halfway through, until they are golden and crisp and switching the baking sheets on upper and lower oven shelves. Remove the biscotti to a rack to cool completely. Serve as an appetizer with cheese, salami, olives, and tomato marmalade.

Tomato Marmalade

Spread this marmalade on crostini and top with a sharp or pungent cheese. Using a sugar alternative such as, Domino Light or Truvia for Baking, works just as well as regular sugar in recipes. Since the sugar amount can be reduced by half with a sugar alternative, calories are saved.

Makes two 1/2-pint jars

Ingredients:

  • 5 pounds ripe plum tomatoes, peeled and seeded
  • 1 clove garlic, finely chopped
  • 2 cups sugar or 1 cup light sugar alternative
  • Juice and peel of 2 oranges (peel should be cut into strips)
  • 1 to 2 tablespoons good balsamic vinegar
  • 1 teaspoon sea salt
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 2 chile peppers, minced

Directions:

Cut each tomato into 4 pieces. Put the tomato pieces into a heavy-bottomed non-reactive pot as you go.

Add the remaining ingredients into the pot with the tomatoes. Set the pot over medium heat and bring to a simmer. Cook at a fairly lively simmer for about 1 1/2 hours or until the marmalade is glossy and thick enough to spread. Be sure to stir often to prevent burning. Remove bay leaves.

If you prefer a smoother sauce, you can blend the mixture using a blender, food processor or immersion blender.

Spoon the marmalade into sterilized jars and store the marmalade in the refrigerator, where it will keep for at least a month.

Some First Course Recipes for Your Next Dinner Party

Whole Wheat Fettuccine with Artichokes and Ricotta

Serves 4

Ingredients:

  • Finely grated zest and juice of 1 lemon
  • 9 oz. package frozen artichoke hearts, defrosted and quartered
  • 1 tablespoon unsalted butter
  • 1 clove garlic, finely chopped
  • 1 pound whole wheat fettuccine
  • 1 cup skim ricotta
  • salt and pepper
  • 1/4 cup chopped parsley
  • Freshly grated Parmesan

 Directions:

Melt the butter over medium heat in a large skillet. Add the garlic and as soon as it starts to sizzle, add the artichokes and lemon juice. Add 1/4 cup water, cover the pan, and cook for 5 minutes, or until the artichokes are tender.

Bring a large pot of water to a boil. Add a generous pinch of salt and cook the pasta according to the package directions until al dente.

Meanwhile, whisk the ricotta, lemon zest and 2 tablespoons of hot pasta water together in a large pasta bowl until creamy. Season with salt and pepper to taste. Stir in the parsley.

Reserve about 1/2 cup pasta water and drain the pasta. Add the pasta to the bowl with the ricotta. If necessary, add a little hot pasta water to attain a creamy consistency. Add the artichokes and toss again. Serve immediately with generous amounts of grated Parmesan.

Herbed Italian White Beans

Makes 4 servings.

Ingredients:

  • 4 teaspoons olive oil
  • 1 tablespoon garlic, minced
  • 1/4 teaspoon dried sage
  • 1 (14-oz.) can cannellini beans (Italian white beans), drained
  • 2 medium tomatoes, chopped (2 cups chopped canned plum tomatoes may be substituted)
  • Salt and pepper to taste
  • 2 tablespoons fresh basil, shredded
  • 2 teaspoons red wine vinegar or to taste

Directions:

Heat oil in large skillet over medium-high heat. Add garlic and sage. Sauté about 2 minutes.

Add drained beans and tomatoes. Season with salt and pepper. Stir gently to combine. Cover, reduce heat, and simmer about 10 minutes.

Uncover pan and remove from heat. Immediately add basil and vinegar and serve.

Gnocchi with Tomatoes, Pancetta & Spinach

4 servings, about 1 cup each

Ingredients:

  • 2 ounces pancetta, chopped
  • 3 cloves garlic, minced
  • 2 large tomatoes, chopped
  • 1/2 teaspoon sugar
  • 1/4 teaspoon crushed red pepper
  • 2 teaspoons red-wine vinegar
  • 1/4 teaspoon salt
  • 1 pound refrigerated or frozen gnocchi
  • 10 oz. frozen spinach, defrosted and squeezed dry
  • 1/3 cup freshly grated Parmesan cheese

Directions:

Put a large pan of water on to boil.

Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add spinach, tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.

Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Add the gnocchi to the sauce in the pan; toss to combine. Serve with Parmesan.

 

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Posted by in Appetizer, artichokes, Beans, Bread, carrots, Cheese, fennel, Healthy Italian Cooking, Italian Cuisine, Pasta, Rice, Salad, spinach, tomatoes, Vegetables Tags: ,

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Veal/Turkey/Turkey/Veal ? Dinner Menus

July 17, 2012

To parody the song from the Broadway show, Annie Get Your Gun, “Anything you can do with veal, I can do better with turkey”

Menu 1

Roman-Style Saltimbocca

This traditional Roman dish is classically made with veal but can also be made with turkey.

Serves 4

Ingredients:                                                                                                                                                                                                                                                                                                     

  • 4 boneless turkey cutlets (about 4 ounces each)
  • Salt and black pepper
  • 8 thin slices prosciutto
  • 8 sage leaves, more for garnish
  • 3/4 cup flour
  • 2 tablespoons butter, divided
  • 1 1/2 tablespoons olive oil
  • 1/2 cup dry white wine
  • 1/2 cup low-sodium chicken broth
  • Lemon wedges

Directions:

Sprinkle each cutlet lightly with salt and pepper. Top with a slice of prosciutto and a sage leaf.
Place cutlets between 2 sheets of parchment, waxed paper or plastic wrap. With a mallet or rolling pin, gently pound cutlets to an even 1/4-inch thickness, pounding the prosciutto and sage into the cutlets.

Spread the flour on a shallow plate and dip the cutlets in it, lightly coating both sides.
Heat a tablespoon of butter and the olive oil in a large pan. When the butter begins to foam, add the cutlets to the pan, prosciutto side down. Cook 3 to 4 minutes per side, turning once, until lightly browned and cooked through. Transfer to a platter and cover to keep warm.
Add wine to the hot pan and stir with a wooden spoon to loosen all the brown bits from the bottom of the pan. Let the wine reduce by half, then add the chicken broth and reduce again.
Remove the pan from the heat and swirl in remaining tablespoon of butter. Taste and adjust seasoning with salt and pepper, then pour over the reserved cutlets. Serve immediately with lemon wedges.

Cacio e Pepe Pasta

Ingredients:

  • Kosher salt, to taste
  • 1 pound spaghetti
  • 4 tablespoons extra-virgin olive oil
  • 2 teaspoons freshly cracked black pepper
  • 1 1/2 cups finely grated Pecorino Romano cheese

Directions:

Bring a 6-qt. pot of salted water to a boil. Add pasta; cook until al dente, 8–10 minutes; reserve 1 cup pasta water and drain pasta.

Meanwhile, heat oil in a 12″ skillet over medium heat until shimmering. Add pepper; cook until fragrant, 1–2 minutes. Ladle 3⁄4 cup pasta water into skillet; bring to a boil. Using tongs, transfer pasta to skillet; spread it evenly.

Sprinkle the Pecorino Romano cheese over pasta; toss vigorously to combine until sauce is creamy and clings to the pasta without clumping, about 2 minutes, adding some pasta water if necessary. Transfer to serving bowl.

Garlic Green Beans

4 Servings

Ingredients:

  • 1 1/4 pounds green beans, trimmed
  • 1/4 cup chopped flat-leaf parsley
  • 1 teaspoon finely grated lemon zest
  • 1 ounce (about 2 tablespoons) toasted almonds,
  • 2 tablespoons extra-virgin olive oil
  • 2 large cloves garlic, minced
  • Salt and freshly ground pepper to taste

Directions:

Bring a large pot of water to a boil.  When the water comes to a boil, salt generously and add the green beans. Boil for four minutes, then drain and dry on a kitchen towel.

Mix together the parsley, lemon zest and almonds in a small bowl. Heat the oil over medium heat in the same pan used for the green beans and add the garlic. As soon as it begins to sizzle, stir in the beans. Toss for about a minute until the beans are coated with oil and cooked garlic, then stir in the parsley mixture. Stir for a minute, and season to taste with salt and pepper.

Transfer the beans to a platter or serving dish, scrape the almond mixture remaining in the pan over the top and serve.

Menu 2

Sautéed Scaloppine with Tomato Vinaigrette

Serves 4

Ingredients:

  • 4 boneless turkey cutlets, about 6 ounces each
  • 2 tablespoons olive oil
  • salt to taste
  • freshly ground black pepper
  • flour for dredging
  • 1 cup Tomato Vinaigrette (see recipe below)

Directions:

1. Prepare the Tomato Vinaigrette. Keep the vinaigrette warm.
2. Lay the turkey between two pieces of waxed paper, and flatten each cutlet with the flat end of a mallet until thin.
3. Heat the olive oil in a large, nonstick skillet until hot. Season the cutlets with salt and pepper and dredge it in flour. Sauté the turkey over high heat, about 1 minute on each side. Remove to a warm platter and serve, topped with the vinaigrette.


Tomato Vinaigrette                                                                                                                                                                   

Makes 2 Cups

Ingredients:

  • 1 3/4 cups (14 oz.)Pomi strained tomatoes 
  • salt to taste
  • freshly ground black pepper
  • 3 tablespoons balsamic vinegar
  • juice of 1 lemon
  • 1 teaspoon Dijon mustard
  • 3 tablespoons chopped, fresh basil or dill
  • 1 1/2 tablespoons extra virgin olive oil

Directions:

1. Place the tomatoes, vinegar and salt in a saucepan. Bring to a boil and reduce the mixture to a thick consistency, about 5 minutes. Remove from the heat, place the sauce in a glass container and cool over ice.
2. Place the mustard and lemon juice in a food processor. With the machine running, add the basil and olive oil. Add the cooled tomato mixture and puree until smooth.
3. The vinaigrette can be stored in the refrigerator for 1 week.

Fennel Layered with Potatoes and Bread Crumbs

Ingredients:

  • 2 pounds Yukon Gold potatoes
  • 1 large fennel bulb, trimmed (3/4 to 1 lb. after trimming)
  • 1 cup firmly packed fresh breadcrumbs
  • 1/2 cup freshly grated Pecorino Romano  or Parmigiano-Reggiano Cheese
  • 3 tablespoons finely chopped fresh flat-leaf parsley
  • 2 medium cloves garlic, minced
  • 5 tablespoons extra-virgin olive oil
  • 2-1/2 teaspoons kosher salt
  • Freshly ground black pepper

Directions:

Peel the potatoes and slice them as thinly as possible, about an 1/8 inch thick. Put the sliced potatoes in a large bowl of cold water to keep them from browning.

Cut the fennel in half lengthwise. Slice the fennel crosswise as thinly as possible, about an 1/8 inch thick. You should have about 4 cups.

In a another bowl, combine the breadcrumbs, cheese, parsley, and garlic. Mix well with your hands, making sure the garlic is evenly distributed.

Position a rack in the center of the oven and heat the oven to 400ºF. Lightly spray the bottom and sides of a 9×13-inch baking dish with olive oil cooking spray.

Without draining the potatoes, use your hands to lift out about one-third of the slices and arrange them in the bottom of the baking dish, overlapping them slightly. (The water clinging to them will generate steam as they bake and you will need less oil in this dish.)

Season with 1/2 teaspoon of the salt and a couple of grinds of the pepper. Sprinkle the potatoes evenly with 1/4 cup of the breadcrumb mixture. Drizzle with 1 tablespoon of the oil. Top the potatoes with half of the sliced fennel, spreading it evenly. Sprinkle the fennel with 1/2 teaspoon salt, 1/4 cup of the breadcrumb mixture, and 1 tablespoon of the oil.

Repeat this layering process, ending with a top layer of potatoes. Season the top layer with the remaining 1/2 teaspoon salt and some more pepper. Mix the remaining breadcrumb mixture with the final 1 tablespoon oil and sprinkle over the top of the casserole.

Cover the dish tightly with aluminum foil and bake for 40 minutes (be sure the aluminum foil is sealed tightly all around the baking dish, or there won’t be enough steam to cook the potatoes).

Uncover and continue baking until the potatoes are tender when pierced with a fork and the top is golden brown, 25 to 30 minutes longer. Let rest at least 10 minutes before serving.

Quick Broiled Asparagus

While the fennel potato casserole is resting, cook the asparagus in the broiler as described below.

Directions:

Take 1 bunch of asparagus and cut off the tough ends. Wash lightly and let dry completely.

Place asparagus on a cookie sheet or the bottom of a broiler pan.

Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper.

Move oven rack to the top and turn broiler on low. Cook for 5-10 minutes depending on thickness.

Menu 3

Turkey Cutlets with Mozzarella and Roasted Red Peppers

Servings: 4                                                                                                                                                                                                                                                                                                                             Turkey Cutlets with Roasted Peppers and Mozzarella Recipe

Ingredients:

  • 1 large roasted red bell pepper, cut into 4 wedges
  • 2 teaspoons olive oil
  • 4 (1/2-inch-thick) turkey breast cutlets (about 1 pound)
  • 2 teaspoons chopped fresh sage plus extra for garnish
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup (2 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup dry Marsala wine
  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 teaspoons butter
  • 3/4 pound Fettuccine

Directions:

Cook pasta according to package instructions.

Heat oil in a saute pan over medium heat. Season turkey with chopped sage, salt, and pepper. Cook turkey in pan 2 1/2 minutes per side. Arrange peppers and cheese on top of turkey and pour Marsala and broth to pan. Place the lid on the pan and cook 45 seconds or until cheese is melted. Using a slotted spoon, remove turkey cutlets to a plate and keep warm.

Let Marsala mixture boil about 1 1/2 minutes or until liquid is reduced to 1/3 cup. Take pan off of heat and whisk in butter.  Place turkey cutlets over pasta on serving plates and spoon sauce over turkey.  Sprinkle with chopped sage.

Tip: to roast pepper:

Seed red bell pepper and cut into quarters. Lay pepper quarters, flesh side down on a foil covered baking sheet; broil 10 minutes or until skin is black. Put peppers in a plastic bag and let rest, sealed for 10 minutes; peel off skin.

Crispy Parmesan Broccoli

4 servings

Ingredients:

  • 1 pound broccoli, rinsed, dried, and cut into flat sided small pieces
  • 1/2 cup egg substitute
  • 1/2 cup Panko Lemon Pepper Bread Crumbs
  • 1/2 cup Parmesan cheese, finely grated

Directions:

  1. Preheat oven to 425 degrees F.
  2. In a small bowl combine the bread crumbs and cheese.
  3. Put the broccoli in a large bowl, add the egg substitute and toss with your hands to coat.
  4. Sprinkle in the bread crumb and cheese mixture and toss to combine.
  5. Transfer to a baking sheet, flat side down,  and roast for 12 minutes.

Menu 4

Turkey Osso Bucco

6 servings

Ingredients:

  • 6 turkey thighs
  • Salt and freshly ground black pepper
  • 1/2 cup all-purpose flour, for dredging
  • 2 tablespoons olive oil
  • 1 large onion, finely diced
  • 2 carrots, finely diced
  • 2  celery stalks, finely diced
  • 2 tablespoons tomato paste
  • 1 1/2 cups dry white wine
  • 5-6 cups reduced-sodium chicken broth
  • 1 large sprig fresh rosemary
  • 2 large sprigs fresh thyme
  • 2 bay leaves

Directions:

Preheat the oven to 375 degrees F.
Pat the turkey with paper towels to dry and ensure even browning. Season the turkey with salt and pepper. Dredge the turkey in the flour to coat.
In a heavy roasting pan large enough to fit the turkey thighs in a single layer, heat the oil over medium heat. Add the turkey and cook until brown on both sides, about 6 minutes per side. Transfer the turkey to a bowl and reserve.
In the same pan, add the onion, carrot, and celery. Season vegetables with salt. Cook until the vegetables are tender, about 6 minutes. Stir in the tomato paste and cook for 1 minute.
Stir in the wine and simmer until the liquid is reduced by half, about 3 minutes. Return the turkey to the pan. Add enough chicken broth to come 2/3 up the sides of the turkey. Add the herb sprigs and bay leaves to the broth mixture. Bring the liquid to a boil over medium-high heat. Remove the pan from the heat. Cover the pan tightly with foil and transfer to the oven. Braise until the turkey is fork-tender about 2 hours, turning the turkey after 1 hour.

Easy Parmesan Risotto

Ingredients:

  • 4 cups chicken broth
  • 2 cups water
  • 2 tablespoons butter, divided
  • 1 tablespoon olive oil
  • 1 large shallot, peeled and finely diced 
  • 2 cups Arborio Rice
  • 1 cup dry white wine
  • 1 cup grated Parmesan Cheese
  • 1 teaspoon lemon juice
  • Salt and pepper

Directions:

Heat the broth and water ( total 6 cups) in a pot and keep warm.
In a heavy Dutch oven pan, heat 1 tablespoon of the butter and the oil and cook the shallot over medium heat until it is translucent.
Add the rice and stir to coat.
Add the wine, and cook over medium heat until the wine is almost absorbed.
Reduce the heat to medium low, and add 5 cups of the hot liquid.
Cook for 18 minutes stirring just twice during this period or until the rice is just al dente.
Add 1/2 cup of broth and stir constantly for 3 minutes until the rice is creamy, adding remaining broth if risotto isn’t loose enough.
To finish the dish add the Parmesan cheese, lemon juice, remaining butter and  salt and pepper to taste.  Mix well.

Green Peas

Defrost 1 package of frozen green peas but leave them in the plastic bag that encloses them.  Heat in the microwave on high in the bag for 3 minutes.  Pour into a serving bowl and toss with 1 tablespoon extra-virgin olive oil and fresh cracked black pepper.

Menu 5

Braised Turkey Roulade with Pancetta, Shallots, and Porcini Sauce

Serves 8    This recipe can be cut in half to make 4 servings.  However, this is a good choice for an entree when entertaining an would want to make the full amount.                                                                                                                                                                                                                                                                                                                   

Ingredients:

  • 2 cups boiling water
  • 3/4 cup dried porcini mushrooms (about 3/4 ounce)
  • 1 tablespoon extra-virgin olive oil, divided
  • 3 1/2 ounces thinly sliced pancetta (about 9 slices), divided
  • 2 cups chopped shallots (about 10 ounces), divided
  • 1 1/2 tablespoons chopped fresh rosemary, divided
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 2 (1 1/4-pound) skinless, boneless turkey breast halves
  • 1/2 cup coarsely chopped carrot
  • 1/2 cup coarsely chopped celery
  • 1/2 cup dry white wine
  • 1/4 cup water
  • 3 tablespoons all-purpose flour (Wondra flour works well for sauces)

Directions:

Combine 2 cups boiling water and porcini mushrooms in a bowl; cover and let stand for 15 minutes or until the mushrooms are soft. Drain through a sieve over a bowl, reserving soaking liquid. Chop the porcini mushrooms.

Heat a large nonstick skillet over medium heat. Add 1 1/2 teaspoons olive oil to pan, and swirl to coat. Coarsely chop 1 pancetta slice. Add chopped pancetta to pan; cook for 3 minutes, stirring occasionally. Add 1 3/4 cups shallots, 2 teaspoons rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook for 7 minutes or until shallots are tender, stirring occasionally. Stir in reserved mushrooms. Cool slightly.

Slice 1 turkey breast half lengthwise, cutting to, but not through, the other side. Open halves, laying turkey breast flat (like a book).
Place plastic wrap over turkey breast; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Spread half of shallot mixture over turkey breast; roll up jelly-roll fashion, starting with long sides. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange 4 pancetta slices evenly on top of turkey roll. Secure at 2-inch intervals with twine.
Repeat procedure with remaining turkey breast half, shallot mixture, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 4 pancetta slices.

Preheat oven to 325°.

Heat a large Dutch oven over medium-high heat. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add turkey rolls to the pan; cook 6 minutes or until browned, turning after 3 minutes. Add remaining 1/4 cup shallots, carrot, celery, and wine to pan. Bring to a boil; cook until liquid is reduced by half (about 2 minutes). Stir in reserved porcini liquid and remaining 2 1/2 teaspoons rosemary. Cover and bake at 325° for 40 minutes or until a thermometer inserted in thickest portion registers 160°. Remove turkey rolls from pan; let stand 15 minutes. Cut each roll crosswise into 12 slices.

Strain cooking liquid through a fine mesh sieve over a bowl; discard solids. Combine 1/4 cup water and flour, stirring with a whisk until smooth. Return remaining cooking liquid to pan; add flour mixture and remaining ¼ teaspoon salt, stirring with a whisk. Bring to a boil; cook 1 minute or until thickened, stirring constantly. Serve sauce with turkey slices.

Rice With Cheese

 4 servings.

Ingredients: 

  • Salt
  • 1 1/2 cups brown rice
  • 1 tablespoon butter
  • 1/2 cup grated Fontina cheese
  • ¼ cup grated Parmesan cheese
  • Freshly coarsely ground cracked black pepper.

 Directions:

1. Bring a pot of water to a boil and add salt, just as you would to cook pasta. Add rice and stir. When water returns to a boil, lower heat and cook rice until tender but not mushy, about 15 minutes, stirring occasionally. Drain in a fine mesh colander or line your colander with cheesecloth if the wholes in your colander are large enough for the rice to fit through.

2. Put butter in the same pan and turn heat to medium. When butter melts and just begins to turn brown, add rice and toss together. Stir in Fontina cheese, the Parmesan, along with freshly ground cracked pepper.

Parmesan Broiled Tomatoes

8 servings

Ingredients:

  • Cooking spray
  • 4 large beefsteak tomatoes
  • 2 teaspoons olive oil
  • 8 tablespoons shredded Parmesan cheese
  • 1 teaspoon minced garlic
  • 2 tablespoons chopped fresh parsley

Directions:

Preheat the broiler.  Coat a baking sheet with cooking spray.

Halve the tomatoes crosswise (through the equator, not from stem to bottom). Place the tomatoes flesh-side up on the prepared pan and brush the tops with the olive oil. Season the top of each tomato with salt and freshly ground black pepper. Combine the Parmesan cheese and garlic and mix well to combine. Sprinkle the mixture on the top of each tomato.

Broil 5 to 7 minutes, until the tops are golden brown and tomatoes soften. Sprinkle the parsley over top just before serving.

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Posted by in asparagus, broccoli, fennel, Grains, green beans, Healthy Italian Cooking, Pasta, peas, peppers, potatoes, Rice, Salad, Sauces, scallopini, Seasonings, tomatoes, Turkey, Vegetables Tags: , , , , , , ,

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Quick Summer Side Dishes

July 5, 2012

Summertime and the living is supposed to be easy. That’s why the secret ingredient for a perfect summer day is simplicity: Sleep in, have breakfast on the porch, go hiking or biking and pack a picnic lunch. In the afternoon the neighborhood pool offers a chance to cool off. Dinner needs to be quick—put the main course on the grill along with vegetables from the local farmer’s market or make the side dishes below that are fast, healthy and easy to prepare.

Sauteed Zucchini, Peppers, and Tomatoes                                                                                       

Serve this with grilled meat or fish.

Serves 4

Ingredients:

  • 1 pound (about 2 medium) zucchini
  • 2 yellow bell peppers
  • 2 tablespoons olive oil
  • 1 pint grape tomatoes
  • 2 cloves garlic, smashed
  • Coarse salt and ground pepper

Directions:

  1. Quarter zucchini lengthwise; cut crosswise into 1/2-inch-thick pieces. Remove ribs and seeds from peppers; cut into 3/4-inch squares.
  2. Heat olive oil in a large skillet over medium-high heat. Add zucchini, peppers, tomatoes, and garlic; season with salt and pepper. Cook, tossing frequently, until vegetables are crisp-tender, 6 to 8 minutes.

Citrus-Herb Grilled Vegetables                                                                                                                                     

Serves 6

Ingredients:

  • 1/2 cup olive oil
  • 1 teaspoon salt
  • 2 cloves garlic, crushed
  • 1/2 teaspoon dried oregano
  • 1/2 tablespoon chopped fresh rosemary
  • 1/2 tablespoon chopped fresh thyme
  • 1/2 tablespoon chopped fresh parsley
  • 1/2 teaspoon pepper
  • 1 teaspoon grated lemon zest
  • 3 tablespoons lemon juice
  • 2 small zucchini, each cut lengthwise into 4 pieces
  • 2 small yellow squash, each cut lengthwise into 4 pieces
  • 2 red bell peppers, stemmed, seeded, each cut lengthwise into 4 pieces
  • 1/2 large sweet onion, such as Vidalia, cut into quarters, each held together with a skewer
  • 1 small eggplant, each cut lengthwise into 4 pieces
  • 2 portobello mushrooms, stems removed

Directions:

1. In a bowl, combine oil, salt, garlic, oregano, rosemary, thyme, parsley, pepper, lemon zest and juice. Put zucchini, squash, bell peppers and onion in a large ziplock bag and pour in half of marinade. Seal bag and shake to coat vegetables. Let stand for 3 hours at room temperature. Put eggplant and mushrooms in a separate ziplock bag, add remaining marinade, seal and shake to coat vegetables. Let stand for 1 hour at room temperature.  

2.To plan ahead: prepare the marinades and vegetables as described and refrigerate the bags overnight.  Follow grilling directions below.

3. Preheat grill to medium. When heated, oil grates. Place onions, bell peppers and eggplant on grill and cook for 10 minutes. Add zucchini, squash and mushrooms to grill and cook all vegetables about 15 minutes longer, turning halfway through.

4. Cut vegetables into smaller sizes for serving, if desired. Arrange on a platter and serve warm, or cover and chill to serve cold.

Salad Greens with Pears, Fennel and Walnuts                                                                                                            

Serves 6

Ingredients:

  • 6 cups mixed salad greens
  • 1 medium fennel bulb, trimmed and thinly sliced
  • 2 medium pears, cored, quartered and thinly sliced
  • 2 tablespoons Parmesan cheese, grated
  • 1/4 cup toasted walnuts, coarsely chopped
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • Freshly ground black pepper, to taste

Directions:

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste.

Tangy Triple-Bean Salad                                                                                                          

12 servings

Ingredients:

  • 1 package (9-10 oz) frozen lima beans
  • 1/2 cup cider vinegar
  • 3 tablespoons olive oil
  • 2 teaspoons packed brown sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 can (19 oz) cannellini beans, rinsed and drained
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 3 medium carrots, coarsely chopped
  • 1/3 cup snipped fresh basil
  • 1 Serrano chili peppers, seeded and finely chopped

Directions:

1. Prepare lima beans according to package directions. Transfer to a medium bowl. Set aside to cool.

2. For dressing: In a large bowl, whisk together vinegar, oil, brown sugar, salt, and pepper. Stir in lima beans, cannellini beans, chickpeas, carrots and the chile.. Cover and chill for 2 to 24 hours, stirring occasionally. Transfer salad to a serving bowl. Stir in basil.

Fast Italian Cucumber Salad                                                                                                                          

Ingredients:

  • 3-4 Roma tomatoes (about 1-1/2 cups chopped)

  • 1 large red onion, diced

  • 2 cucumbers, diced

    Italian Dressing:

  • 1/2 cup extra virgin olive oil

  • 1/4 cup balsamic vinegar

  • 1/2 teaspoon paprika

  • 2 teaspoon dried Italian seasoning

  • 1/2 teaspoon fine sea salt

  • 1/4 teaspoon finely ground black pepper

Directions:

Whisk Italian Dressing ingredients together in a large bowl. Add vegetables and stir.

Cover and refrigerate for several hours before serving. Can be kept in the refrigerator for several days.

Tomato and Mozzarella Burger                                                                                                                            

Serves 6

Ingredients:

  • 6 large ripe tomatoes (about 2 1/2 pounds)
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 1 large clove garlic, minced
  • 8 ounces fresh mozzarella
  • 2 sprigs fresh basil, leaves picked

Directions:

1. Heat oven to 450° F.  Slice a thin piece from the bottom of each tomato so the tomatoes sit upright. Slice each in half horizontally.
2. Arrange the tomato halves, cut-side up, on a foil-lined shallow roasting pan or rimmed baking sheet.
3. Drizzle the tomatoes with the oil. Season with 1 teaspoon salt and ¼ teaspoon pepper. Scatter the garlic over the tomatoes.
4. Roast until softened and warmed through, about 15 minutes. (Under ripe tomatoes may take 5 to 15 minutes longer.)
5. Meanwhile, cut the mozzarella into six ½-inch-thick slices. Using a spatula, sandwich each slice between 2 hot tomato halves. (The heat will melt the cheese slightly.)
6. Drizzle the tomatoes with any juices that collected in the roasting pan and serve with the basil.

Make it a meal: Serve the “burger” with arugula tossed with sliced fennel and radishes, toasted pine nuts, lemon juice, and olive oil.

Italian Coleslaw                                                                                                                                                                       

4-6 servings

Ingredients:

  • 1/4 cup finely chopped red onion
  • 1 green pepper, cut into matchstick slivers
  • 1 red pepper, cut into matchstick slivers
  • 1 medium fennel bulb, cut into matchstick slivers
  • 1 tablespoon drained capers
  • 1-16 oz. bag coleslaw mix
  • 1/4 cup red wine vinegar
  • 1/3 cup olive oil
  • 1 tablespoon fresh basil, chopped
  • 1 clove garlic, minced
  • 1/2 teaspoon crushed red pepper flakes
  • salt

Directions:

In a large bowl with a fitted lid, combine onion, peppers, fennel and cabbage. Add oil, vinegar, and remaining ingredients.  Put lid on and shake until everything is evenly combined. Salt to taste. Refrigerate and serve chilled.

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Posted by in Beans, cabbage, Cheese, cucumbers, Dinner, eggplant, fennel, Fruit, Grilling, Healthy Italian Cooking, Italian Cuisine, peppers, Seasonings, squash, tomatoes, Vegetables, zucchini Tags: , , , ,

6 comments

Fish, Italian Style

June 14, 2012

LEO GERMANO AND JENNIFER EWING’s mural is entitled Papa Gainni which depicts an Italian fishing village. It is at Café Trieste located at 1667 Market Street, San Francisco.

Italy is water-bound, with thousands of miles of beaches, bays, and inlets. Almost everything that lives in the sea, from swordfish, which the fishermen still harpoon from the bows of their boats in the Straights of Messina, to arselle, little clams that live in the sand just beyond the shore and gathered with strainers, finds its way to the table. 

The role of fish in the Italian diet was, in the past, even more important than it is now. Up until the Second Vatican Council, the Catholic Church required that their followers eat fish on Fridays and days of penitence.  All large cities had fishmongers to meet the demand, as well as, traveling fishmongers who made the rounds of the towns too small to support a specialized store. 

Each of Italy’s main regions are known for specific types of fish and the ways of preparing it. When Italians emigrated to America, they first settled along the coastal areas and brought with them their style of preparing fish. Vegetables are often used to create sauces in fish dishes in traditional Italian cooking.  The following recipes are examples of this cuisine.

Tuna Steaks Simmered With Fennel

Ingredients:

  • 2 tablespoons extra virgin olive oil, divided
  • 1 leek, white and light green parts only, cut in half lengthwise, cleaned, and thinly sliced
  • 2 garlic cloves, minced
  • 2 fennel bulbs, trimmed, quartered, cored and cut across the grain into thin slices
  • Salt and freshly ground pepper
  • 1 teaspoon fresh lemon juice
  • 1 1/2 pounds tuna steaks
  • 2 tablespoons finely chopped parsley
Directions:

1. Heat 1 tablespoon olive oil in a large, heavy skillet over medium heat. Add the leek and cook, stirring, until leeks are limp, about 3 minutes. Add the garlic and cook, stirring, until the mixture is fragrant, 30 seconds to a minute. Add the fennel and a generous pinch of salt and cook, stirring often, until it begins to soften, about 5 minutes. Turn the heat to low, cover and cook slowly for 30 to 40 minutes, stirring often. Stir in the lemon juice, taste and adjust seasonings. The mixture should be very soft. Remove to a bowl and keep warm.
2. Meanwhile, season the tuna steaks with salt and pepper and heat the remaining olive oil in the skillet over medium-high heat. Cook the tuna steaks for 1 minute on each side and remove to a plate.
3. Return the fennel mixture to the skillet and place the tuna on top of the mixture. Cover the pan, turn the heat down to medium-low and simmer for another 5 to 10 minutes, until the fish is cooked through or cooked the way you like it.
4. Sprinkle on the parsley and serve, laying the fish on top of the fennel, with lemon wedges on the side.
Yield: 4 servings.
Advance preparation: You can cook the fennel up to 2 days ahead and refrigerate. Bring back to a simmer in the skillet, add the tuna fillets and proceed with the recipe.

Fast Italian Fish

Ingredients:

Directions:

Heat oven to 425°F. Trim ends off the zucchini and cut lengthwise into quarters.
Put on nonstick baking sheet, drizzle with olive oil, and season with salt and freshly ground black pepper. Roast 5 minutes.
Meanwhile, wrap 1 slice prosciutto around each fish fillet.
Remove pan from oven, turn zucchini over and push to one side, and put fish on pan. Roast until fish is cooked and flakes easily and zucchini are tender, about 8 minutes. Top each fillet with 1 tablespoon pesto and garnish with basil leaves.

Pasta With Sardines, Bread Crumbs and Capers

Nutritionist and author, Jonny Bowden of  “The 150 Healthiest Foods on Earth,”  has created a list of healthy foods people should be eating but aren’t.  Sardines is one of them. They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. Choose sardines packed in olive oil.

                                                                                                                                                                                                                                                                                                                                             
Ingredients:

  • Salt
  • 1/4 cup extra virgin olive oil
  • 1/2 cup bread crumbs, ideally made from stale bread
  • 1 onion, chopped and garlic
  • Freshly ground black pepper
  • 1 pound long pasta with a hole through the center, like perciatelli
  • 1 teaspoon grated lemon zest
  • 2 tablespoons drained capers
  • 1/4 teaspoon crushed red pepper flakes
  • 2 cans sardines packed in extra virgin olive oil (about 1/2 pound)
  • 1/2 cup chopped fresh parsley, plus more for garnish.

Directions:

1. Bring a large pot of water to a boil and salt it. Put half the oil (2 tablespoons) in a medium skillet over medium heat. When it’s hot, add the bread crumbs and cook, stirring frequently, until golden and fragrant, less than 5 minutes, and then remove. Add the remaining oil and the onion to the pan, sprinkle with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
2. Meanwhile, add the pasta to the boiling water and cook until just tender; drain, reserving some of the cooking liquid. Turn the heat under the onions to medium-high and add the lemon zest, capers, crushed red pepper and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.
3. Add the pasta to the sardine mixture and toss well to combine. Add the parsley, most of the bread crumbs and some reserved water, if necessary, to moisten. Taste and adjust seasoning, garnishing with more parsley and bread crumbs.
Yield: 4 to 6 servings.

Swordfish – a staple in Italian cuisine.


I know what you’re thinking: Isn’t swordfish endangered? No. Or at least it’s not endangered anywhere around the United States. The various fish watchdog organizations all give consumers the green light to eat as much swordfish as they want, provided it was caught in North American or Hawaiian waters. The Monterey Bay Aquarium’s Seafood Watch gives American swordfish either a “best choice” or “good alternative” rating, depending on how it’s caught.
If you’ve never worked with swordfish, it is dense and meaty. It also has an inedible rubbery skin around the outside that must be removed. When shopping for swordfish, pay attention to the bloodline, that red patch of meat in the steak. It should be red. If it is brown, the fish is old.
Good alternatives to swordfish, if you can’t find it, are yellowfin tuna or mahi mahi.

Swordfish Roll–Ups

Yield: Serves 4

Use a light hand when pounding the fish; it should be thin enough to roll around the simple bread-crumb-and-cheese filling, but not so thin that it rips.

Ingredients:

  • Juice of 2 lemons, strained of seeds
  • 1/2 cup extra virgin olive oil
  • 1/4 cup minced fresh flat-leaf parsley
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon drained, chopped capers
  • 6 sun-dried tomatoes, chopped
  • 1 teaspoon chopped fresh rosemary
  • Kosher salt and freshly ground black pepper
  • Four 6-ounce pieces swordfish, cut long and thin so each is 4 or 5 inches long
  • Kosher salt and freshly ground black pepper
  • 3 tablespoons olive oil
  • ½ cup minced yellow onion
  • 2 garlic cloves, minced
  • ¼ cup fresh or dried bread crumbs
  • ½ cup chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon drained capers, minced
  • 1 teaspoon crushed red pepper flakes
  • 2 ounces provolone, thinly sliced or grated

Directions:

1. To make the sauce: Put the lemon juice in a small nonreactive bowl. Add the olive oil in a slow, steady stream, whisking until emulsified. Stir in the parsley, basil, capers, and rosemary and season to taste with salt and pepper. Set aside until ready to use. 

2. To make the fish: Lay the swordfish between 2 sheets of plastic wrap.  Using a meat mallet or the bottom of a small, heavy skillet, lightly pound the fish until it is about ¼ inch thick. Transfer the fish to a plate, season with salt and black pepper.

3. Preheat the oven to 400°F.

4. In a sauté pan, heat 2 tablespoons of the olive oil over medium-high heat. Saute the onion and garlic for 2 to 3 minutes, or until the onion is translucent. Add the bread crumbs and sun-dried tomatoes.  Cook, stirring, for 2 to 3 minutes, or until golden brown. Remove pan from the heat and stir in the parsley, thyme, capers, and red pepper.  Season with salt and black pepper and set aside.

5. Spread the bread crumb mixture over the fish. Cover with the provolone and roll each piece of fish into a cylinder. Hold the rolls closed with toothpicks.

6. In an ovenproof sauté pan, heat 1 tablespoon of olive oil over medium heat and saute the swordfish rolls until golden brown on all sides. Turn them carefully with tongs or a wooden spoon. Transfer the pan to the oven and bake for 4 to 6 minutes, just until they are still moist in the center. Do not overcook.

7. Put each swordfish roll on a plate. Whisk the vinaigrette and spoon a little over each roll. 

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Posted by in Basil pesto, Cheese, fennel, Fish, Healthy Italian Cooking, Italian Cuisine, Pasta, swordfish, tuna, Vegetables, zucchini Tags: , , , , , , , , ,

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