Healthy Italian Cooking at Home

Category Archives: onion

Number 2 made of food

Buying grocery items in bulk may seem like a way to save money, but mushy salad greens in the refrigerator vegetable drawer mean wasted dollars.

Here are some tips for saving time and money at the supermarket when planning fast and healthy meals for two.

  • Avoid waste,;use the salad bar. A full container of cherry tomatoes or a whole bag of shredded cabbage may be an impractical purchase, so select just what you need or like at the salad bar.
  • Six-ounce bags of greens, such as spinach, arugula or mixed salad greens, are perfect for serving two.
  • The 6- or 7-ounce cans and pouches of tuna, salmon, sardines and crab are the right size.
  • If you need shrimp, buy peeled frozen tail-on shrimp in 2-pound bags. Since the shrimp do not stick together in the bag, you can take out what you need when you need it, without having to defrost the whole amount..
  • If your local supermarket only sells prepackaged meats and you have a small freezer, ask the meat department to give you just the amount you need.
  • One 14-ounce can of chicken or beef broth works well when making soup for two. When you only need a small amount of broth for a recipe, use a low-sodium bouillon mix. Cooking rice in leftover broth gives it great flavor.
  • 8-ounce cans of  regular and no-salt-added tomato sauce are just the right size to have on hand for dinner.
  • Small drink boxes of 100% juice are convenient for making sauces and salad dressings, without a lot of extra juice left over..
  • Buy smaller servings of dairy products—pints of milk, 6 and 8 ounce containers of yogurt, 4 ounce containers of cottage cheese and 3 ounce blocks of cream cheese to avoid spoilage after these packages are opened.

So, you find a recipe that sounds good, but the yield is “four to six servings.” How do you get to amounts for two servings? Divide the ingredients by four? By six? In half or make the full amount and hope that the leftover portions are good reheated?

Instead think about what the portions are per serving for a particular ingredient.

If you’re looking at a recipe for pasta, and you know that your preference is for two ounces each, look at how much pasta the recipe calls for. Twelve ounces? Then your starting point is to divide by three for two servings. Sometimes there are two or more main ingredients to a recipe – pasta and a sauce or meat and vegetables – in which case you want to think about portion sizes for all the elements.

Sauces are particularly difficult to make in small amounts without ruining the overall flavor.  I often cut the sauce for a dish that serves 6-8 in half rather than try to reduce it further. I know that I’ll probably have more than we need, but it’s usually an easier reduction without ruining the flavor of the sauce. I can often freeze the extra or use it later in the week for another dish.

It is also helpful, if you develop a file of recipes that serve just two. I will help you out by sharing the following recipes.

fortwo1

Stuffed Turkey or Pork Tenderloin

This dish goes well with mashed sweet potatoes and a green vegetable. Serve the leftover pear on the side.

2 servings

Ingredients

  • 3/4 cup thin sweet onion wedges
  • 3 teaspoons olive oil
  • 1 cup thinly sliced fresh mushrooms
  • 1/2 cup cored red skinned pear, finely diced
  • 1 teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
  • 1 10 ounce turkey breast tenderloin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

In a large nonstick ovenproof skillet, cook onion, covered, in 2 teaspoons of the oil over medium heat for 10 minutes, stirring occasionally. Uncover and add mushrooms. Cook for 5 minutes. Add chopped pear and thyme. Cook for 3 to 5 minutes or until pear is just tender, stirring occasionally. Remove from heat and set aside.

Preheat oven to 400 degrees F.

Using a sharp knife, cut a large pocket in the side of the turkey or pork tenderloin by cutting horizontally into the tenderloin, but not all the way through to the opposite side. Spoon cooled onion mixture into the pocket. Secure opening with wooden toothpicks. Sprinkle top of tenderloin with salt and pepper.

Carefully wipe out the skillet. Add remaining 1 teaspoon oil to the skillet; heat over medium heat. Add stuffed tenderloin, top side down, to hot skillet. Cook for 5 minutes or until browned. Turn tenderloin.

Roast, uncovered, in the oven about 20 minutes or until no longer pink (165 degrees F). Cover with foil and let stand for 5 minutes. Slice to serve.

fortwo2

Cioppino For Two

Serve with crusty bread and a green salad.

Ingredients

  • 4 small red potatoes, (1 to 2-inch diameter), quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small firm white fish fillet, diced (about 6-8 ounces) such as grouper, cod, halibut or snapper
  • 2 large sea scallops, cut in half and patted dry
  • 4 peeled medium shrimp
  • 6  mussels or small clams
  • 1 small sweet onion, sliced
  • 2 teaspoons Italian seasoning 
  • 1-2 teaspoons hot paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup dry white wine
  • 1/2 cup seafood stock or water
  • 2 plum tomatoes, diced
  • 1 tablespoon capers
  • 2 tablespoon minced fresh parsley

Directions

Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add fish filet and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds.

Add wine, stock or water and tomatoes; bring to a simmer.

Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes.

Add the fish, scallops, shrimp and mussels or clams, potatoes and capers, return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley.

fortwo3

Fusilli with Sausage, Arugula and Tomatoes

To make this dish vegetarian, leave out the sausage and add one 8-ounce can chickpeas, drained and rinsed. Heat with the arugula and tomatoes.

2 servings

Ingredients

  • 4 ounces fusilli  pasta
  • 4 ounces spicy Italian sausage, casing removed
  • 2 cloves garlic, chopped
  • 4 cups arugula or baby spinach
  • 1/2 cup halved grape or cherry  tomatoes
  • 1/4 cup finely shredded Pecorino Romano or Parmesan cheese
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil

Directions

Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.

Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes.

Stir in garlic, arugula or spinach and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm.

Combine cheese, pepper and salt in a serving bowl. Whisk in 2 tablespoons of the pasta cooking liquid and the olive oil.

Drain the pasta and add it to the serving bowl. Toss to combine. Pour the sausage-arugula mixture over the pasta and divide into two serving bowls.

fortwo4

Chicken with Prosciutto and Tomato Sauce Over Polenta

Ingredients

  • 4 (6-ounce) chicken thighs, skin removed
  • 1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup all-purpose flour
  • 2 teaspoons olive oil
  • 1/2 cup dry white wine
  • 2/3 cup polenta or yellow cornmeal
  • 2 cups water or chicken broth
  • 1 cup chopped seeded peeled plum tomatoes
  • 1 teaspoon fresh lemon juice
  • 2 very thin slices prosciutto, cut into thin strips (about 1/4 cup)
  • Fresh sage sprigs

Directions

Sprinkle the chicken with the sage, 1/4 teaspoon salt and the pepper. Place flour in a shallow dish. Dredge chicken in flour.

Heat the oil in a nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side. Add wine; cover, reduce heat, and simmer for 20 minutes or until a meat thermometer registers 180°.

Place the cornmeal and 1/4 teaspoon salt in a 1-quart casserole. Gradually add water or broth, stirring until blended. Cover dish and microwave at high 12 minutes, stirring every 3 minutes. Let stand, covered, 5 minutes.

Remove chicken from the skillet. Add tomatoes to pan; cook 1 minute. Stir in lemon juice and prosciutto.

Spoon polenta onto two plates, top with chicken and pour the sauce over the chicken. Garnish with fresh sage sprigs, if desired.

fortwo5

Sirloin Tips with Bell Peppers

Serve with egg noodles tossed with parsley and a drizzle of extra-virgin olive oil.

2 servings

Ingredients

  • 8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks
  • 1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill
  • 1/2 teaspoon kosher salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 3/4 cup reduced-sodium beef broth, divided
  • 1/4 cup dry red wine
  • 2 bell peppers (one yellow; one red), cut into strips
  • 1 teaspoon dried oregano leaves, crushed
  • Freshly ground black pepper, to taste
  • 1 tablespoon all-purpose flour

Directions

Rub steak with fennel seed and 1/4 teaspoon salt, turning to coat on all sides.

Heat oil in a large skillet over medium-high heat. Add the steak in a single layer and cook, turning once, until browned on the outside and still pink in the middle, about 2-3  minutes.

Transfer to a plate and cover with foil to keep warm.

Add garlic to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add 1/2 cup broth and wine, scraping up any browned bits with a wooden spoon. Add bell peppers, oregano, the remaining 1/4 teaspoon salt and pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook until the peppers are tender-crisp, 4 to 6 minutes.

Whisk the remaining 1/4 cup broth and flour in a small bowl. Add to the pepper mixture, increase heat to medium-high and bring to a simmer, stirring constantly.

Return the steak to the pan. Adjust heat to maintain a slow simmer and cook, turning the meat once, about 2 minutes to heat. Serve over cooked noodles, if desired.


wintertart1

Italian cuisine includes many different varieties of vegetables and they are cooked in every conceivable way.  Tomatoes, eggplants and peppers are popular in southern Italy and cabbage, asparagus and potatoes are more popular in the north. Recipes for savory pies appear in the oldest Italian cookbooks, often with the popular ingredients of the day.

Vegetable pies are great to make for lunch and light dinners. They are also good for entertaining, either as an appetizer or as a lunch entre with salads and other finger foods. These pies also make a perfect vegetarian main dish for a dinner party and the leftovers are terrific lunchbox fare, hot or cold.

These pies can also be economical because, you can use ingredients, you have on hand that you want to use before they spoil. These recipes are easy to make and can be even easier if you make the pastry in advance and keep several in the freezer for when you need them .

I like to keep these recipes healthy by using whole wheat flour and olive oil in the pastry dough and lower calorie ingredients in the tart fillings.

wintertart6

Whole Wheat Tart Pastry

Yeasted crusts are more rustic than buttery short crusts. They’re also easier to manipulate — they don’t crack or tear. Remember to roll this out thinly, so that it doesn’t become too bready.

Makes two 10-inch tarts.

Ingredients

  • 2 teaspoons active dry yeast
  • 1/4 teaspoon sugar
  • 1 large egg, at room temperature, beaten
  • 1/4 cup olive oil
  • 1 cup whole-wheat flour
  • 1 cup unbleached flour (more as needed)
  • 3/4 teaspoon salt

Directions

Dissolve the yeast in 1/2 cup lukewarm water, add the sugar and allow to sit until the mixture is creamy, about 5 minutes. Beat in the egg and the olive oil. Combine the flours and salt and stir into the yeast mixture.

You can use a bowl and wooden spoon for this, or a processor or a mixer by combining the ingredients using the paddle attachment. Work the dough until it comes together, adding flour as necessary. Turn out onto a lightly floured surface and knead gently for a few minutes or use the mixer’s dough hook, adding flour as necessary, just until the dough is smooth — do not overwork it. Shape into a ball.

Place in a lightly oiled bowl, cover the dough tightly with plastic wrap and allow to rise in a draft-free spot until doubled in size, about one hour.

Turn the dough out onto a lightly floured surface, gently knead a couple of times and cut into two equal pieces. Shape each piece into a ball without kneading it. Cover the dough loosely with plastic wrap and let rest for five minutes. Then roll out into a thin round to fit a 10 inch pas, as directed in each recipe.

You can make the dough a day ahead and refrigerate it. If not using right away, freeze the dough to prevent it from rising and becoming too bready. The dough will keep for a month in the freezer, if it’s well wrapped.

wintertart2

Spinach and Onion Tart

Serves 6

Ingredients

  • 1 whole wheat tart pastry (1/2 recipe), recipe above
  • 1 ½ pounds fresh spinach, stems removed or 3/4 pound baby spinach
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • Salt and freshly ground pepper
  • 1 teaspoon fresh thyme leaves, coarsely chopped or 1/2 teaspoon dried thyme
  • 4 eggs
  • 3/4 cup low-fat milk
  • 2 ounces Italian Fontina cheese, grated (1/2 cup)
  • 1 ounce freshly grated Parmesan (1/4 cup)

Directions

Preheat the oven to 350 degrees F. Oil a 10-inch tart pan and line it with the pastry. Keep it in the refrigerator while you prepare the filling.

Heat the olive oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring often, until it is tender and beginning to color, about 8 minutes. Add the spinach, thyme, salt and pepper to taste. Stir together just until spinach begins to wilt. Remove from the heat.

Whisk the eggs in a large bowl. Add 1/2 teaspoon salt and whisk in the milk. Stir in the onion and spinach mixture and the cheeses. Pour into the pastry-lined tart pan and place the tart pan on a baking sheet.

Place in the oven and bake 40 to 45 minutes, until the tart is set and beginning to color on the top. Remove from the oven and allow to cool for at least 15 minutes before cutting.

Serve warm or at room temperature.

Make Ahead: You can make the filling through Step 3 a day ahead and the crust can be made weeks ahead and frozen.

wintertart3

Zucchini and Feta Tart

Ingredients

  • 1/2 of the recipe for the whole wheat tart pastry, recipe above
  • 2 ½ pounds zucchini, ends trimmed
  • Salt
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 cup finely chopped dill
  • 1/2 cup chopped fresh mint or parsley
  • 1 cup crumbled feta
  • 3 eggs, beaten
  • Freshly ground pepper to taste

Directions

Preheat the oven to 350 degrees F. Oil a 10-inch tart pan and line it with the pastry. Keep it in the refrigerator while you prepare the filling.

Grate the zucchini using a food processor or a hand grater. Place in a large colander, salt generously and let drain for 1 hour, pressing down on it occasionally to squeeze out the liquid. After an hour, take up handfuls and squeeze out moisture (or wrap in a kitchen towel and twist the towel to squeeze out the moisture). Place in a bowl.

Heat oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring, until tender, about five minutes; then add the garlic. Cook, stirring, for one minute. Transfer to the bowl with the zucchini. Stir in the herbs, feta, eggs and pepper.

Pour the mixture into the pastry-lined tart pan and place the tart pan on a baking sheet. Place in the oven and bake 40 to 45 minutes, until the tart is set and beginning to color on the top.

Remove from the oven and allow to cool for at least 15 minutes before cutting. Serve warm or at room temperature.

wintertart4

Cabbage and Caramelized Onion Tart

Ingredients

  • 2 tablespoons olive oil
  • 2 medium onions, cut in half root to stem, then thinly sliced
  • Salt
  • 2 garlic cloves, minced
  • 1 small cabbage, shredded or chopped (about 6 cups)
  • Freshly ground pepper to taste
  • 4 eggs
  • ¾ cup low-fat milk
  • ½ cup, tightly packed (2 ounces) shredded cheddar cheese
  • 1 whole wheat tart pastry (1/2 recipe), recipe above

Directions

Heat 1 tablespoon of the olive oil in a large, heavy nonstick skillet over medium heat. Add the onions and cook, stirring, until they begin to sizzle and soften, about three minutes. Add a generous pinch of salt and the garlic. Stir everything together, turn the heat to low, cover and cook slowly for 45 minutes, stirring often, until the onions are very soft, sweet and light brown. Remove to a bowl and cover.

Heat the remaining olive oil over medium heat in the skillet. Add the cabbage. Cook, stirring often, until it begins to wilt, then add salt and pepper to taste. Continue to cook for another 10 to 15 minutes, stirring often, until the cabbage is tender. Stir in the onions, simmer together uncovered for about five minutes or until there is no longer any liquid in the pan and remove the pan from the heat.

Heat the oven to 350 degrees F. Oil a 10-inch tart pan and line with the dough.

Beat the eggs and milk in a bowl and season with salt (about 1/2 teaspoon) and pepper to taste. Stir in the onions, cabbage and cheese. Combine well. Pour into the tart pan and place the tar pan on a baking sheet. Bake 40 to 45 minutes until the top is lightly browned.

wintertart5

Mushroom Tart

Ingredients

  • 2 tablespoons extra virgin olive oil, plus extra for brushing the crust
  • 2 shallots or 1/2 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 8 oz white or cremini mushrooms, sliced 1/2 inch thick
  • 8 oz shiitake or wild mushrooms, sliced 1/2 inch thick
  • Salt 
  • 2 teaspoons chopped fresh rosemary or 1 teaspoon dried
  • 2 teaspoons chopped fresh thyme
  • Freshly ground pepper to taste
  • 4 tablespoons finely chopped flat-leaf parsley
  • 1 whole wheat tart pastry (1/2 recipe), recipe above
  • 3 eggs
  • 3/4 cup low-fat milk
  • 2 ounces Gruyère cheese, grated (1/2 cup)
  • 1 ounce Parmesan, grated (1/4 cup)

Directions

Heat the oven to 350 degrees F.

Line a 9- or 10-inch tart pan with the dough. Using a fork, pierce at regular intervals to allow for even baking. Refrigerate or freeze until ready to prebake and fill. Set the tart pan on a baking sheet to allow for easy handling. Using a pastry brush, lightly brush the bottom of the crust with olive oil and place in the oven for 10 minutes. Remove from the oven and set aside on the baking sheet.

Heat the olive oil over medium heat in a large, heavy skillet or a wide saucepan and add the shallots or onion. Cook, stirring often, until tender, 3 to 5 minutes. Add the garlic and stir together for about 30 seconds. Add the fresh mushrooms, rosemary and thyme and turn up the heat, slightly. Cook until the mushrooms begin to sweat, then add a generous pinch of salt. Stir for about 5 minutes over medium-high heat as the mushrooms continue to soften. Continue to cook until the liquid evaporates. Remove from the heat, stir in freshly ground pepper to taste and the parsley.

Beat together the eggs in a medium bowl. Whisk the milk into the eggs. Add salt and pepper to taste and stir in the mushrooms and cheeses. Mix together well and pour into the crust.

Place in the oven and bake 35 to 45 minutes, until set and lightly browned.


pastatongithcover

Pasta, as an Italian staple, likely developed in the 12th century. Soon after, locals in the Naples region developed a way to mass-produce dried pasta, which allowed for long-term storage that helped to enable extended sea voyages. Pasta has changed little over the last 800 years. In Italy, it was traditionally the food of peasants, which meant just about everyone. Before the introduction of tomatoes from the New World, pasta was served with olive oil, garlic and local vegetables. It is a regular component of the Mediterranean diet.

What makes pasta healthy is the fact that it has a low glycemic index (GI) — a modern concept of how fast glucose, a sugar from carbohydrates, is absorbed into the bloodstream. The GI runs from zero to 100 and foods with a higher index number tend to spike the blood with sugar. Pasta’s low glycemic index is around 25 to 45, depending on the type. That’s in the range of many fruits and (non-potato) vegetables.

There are several reasons for pasta’s low GI rank. Semolina flour comprises large, crystal-like yellow particles. Its naturally strong gluten content prevents starch from leaching out quickly and, this in turn, leads to slower digestion, slower release of sugar into the blood and a greater feeling of satiation. Also, the extrusion process — the process in which the unleavened semolina dough is pushed through a die to give pasta its shape — creates “a very compact structure, which makes the carb release its energy slowly.

Whole-grain semolina pasta, a recent trend, does not necessarily have a lower GI. Rather, the whole grain adds micronutrients lost in the milling process, which can be important to good health. Pasta should be cooked al dente or slightly firm. Anything longer, can raise the GI index and pasta becomes unhealthy when it is overly processed or when it is topped with fatty ingredients. So when you’re deciding what to make for dinner and checking off prerequisites in your head – is it fast? is it healthy? will the kids eat it? – pasta is a surprisingly good choice, especially when paired with healthy ingredients.

pastatonight1

Pasta with Garlicky Roasted Broccoli

4- 6  servings

Ingredients

  • 6 cups fresh broccoli florets
  • 2 garlic cloves, finely chopped
  • 1/2 cup chopped walnuts
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons olive oil
  • 16 ounces whole-wheat rotini or penne pasta
  • 1/2 cup chicken broth
  • 2 tablespoons unsalted butter
  • 1/4 cup  grated Parmesan cheese

Directions

Heat the oven to 400 degrees F. Bring a large pot of salted water to a boil.

Combine broccoli, garlic, walnuts, salt and pepper in a medium-size bowl. Drizzle with olive oil and stir until coated.

Place broccoli mixture on a large rimmed baking sheet and roast at 400 degrees F for 15 minutes, stirring twice.

Cook pasta following package directions for al dente, about 10 minutes. Drain and return to the pot.

Add broccoli mixture to the pasta pot and stir in broth, butter and Parmesan cheese.

pastatonight2

Whole-Wheat Spaghetti with Sausage and Peppers

4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 pound mild or hot Italian turkey, chicken or lean pork sausage
  • 1 onion, sliced thin
  • 1 red and 1 green bell pepper, cut into slices
  • 1 teaspoon salt
  • 3 cloves garlic, minced
  • 1 teaspoon dried italian seasoning
  • 1 cup canned crushed tomatoes in thick puree
  • 1 cup canned low-sodium chicken broth or homemade stock
  • 2 tablespoons dry vermouth or dry white wine
  • 3 tablespoons chopped flat-leaf parsley
  • 3/4 pound whole-wheat spaghetti
  • 2 tablespoons grated Parmesan cheese, plus more for serving

Directions

In a large frying pan, heat the oil over moderate heat. Add the sausage and cook, turning, until browned and cooked through, about 8 minutes. Remove. When the sausage is cool enough to handle, cut it into 1/2-inch slices.

Add the onion, peppers and 1/2 teaspoon of the salt to the pan. Cook, stirring frequently, until the vegetables begin to brown, about 5 minutes. Cover and cook, stirring occasionally until the vegetables are soft, about 3 minutes longer. Add the garlic and cook, stirring, for about 30 seconds. Add the Italian seasoning, tomatoes, broth, vermouth, the sliced sausage, the parsley and the remaining 1/2 teaspoon salt and bring to a simmer.

In a large pot of boiling, salted water, cook the spaghetti until al dente, about 11-12 minutes. Drain and toss with the sausage-and-pepper mixture and the Parmesan. Serve with additional Parmesan.

pastatonight3

Linguine with Shellfish and Sun-Dried Tomatoes

4 servings

Ingredients

  • 1 pound linguine
  • 6 tablespoons olive oil
  • 1 pounds sea scallops
  • 1 pound shrimp
  • 1/2 cup drained oil-packed sun-dried tomatoes, cut into 1/4-inch pieces
  • 6 cloves garlic, minced
  • 1 (8 ounce) bottle clam juice
  • 6 tablespoons chopped fresh parsley
  • 2 teaspoons lemon zest
  • 1/2 teaspoon dried red-pepper flakes

Directions

In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta.

In a large skillet heat the olive oil and add the garlic and saute until tender.

Add the scallops and shrimp. Cook until shrimp turn pink, about 4 minutes. Add clam juice and pepper flakes. Cook for 3 minutes more.

To the cooked pasta add the sun-dried tomatoes, parsley and lemon zest; toss. Pour seafood mixture over the linguini and serve immediately.

Spaghettini with Mushrooms, Garlic, and Oil 

Spaghettini with Mushrooms, Garlic and Oil

4 servings

Ingredients

  • 1/2 cup extra virgin olive oil
  • 3 cloves garlic, minced
  • 1/8 teaspoon dried red-pepper flakes
  • 1 pound button or portabella or wild mushrooms, sliced
  • 1 teaspoon salt
  • 1 pound spaghettini
  • 3 tablespoons chopped flat-leaf parsley
  • 1/4 teaspoon fresh-ground black pepper

Directions

In a medium frying pan, heat the olive oil over moderately low heat. Add the garlic and the red-pepper flakes and cook, stirring, until the garlic softens, about 1 minute.

Add the sliced mushrooms and the salt and cook until the mushrooms exude liquid, the liquid evaporates, and the mushrooms begin to brown, about 5 minutes.

In a large pot of boiling, salted water, cook the spaghettini until al dente, about 9 minutes. Drain and toss with the mushroom mixture, the parsley and the pepper.

Linguine Carbonara

Linguine Carbonara

4 servings

  • Ingredients
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1/4 pound sliced bacon, cut crosswise into thin strips
  • 2 cloves garlic, minced
  • 1/2 cup red wine
  • 1/2 teaspoon fresh-ground black pepper
  • 2 eggs
  • 1/2 cup grated Parmesan cheese, plus more for serving
  • 1/2 teaspoon salt
  • 3/4 pound linguine
  • 2 tablespoons chopped fresh parsley

Directions

In a small frying pan, heat the oil and butter over moderate heat. Add the bacon and cook until brown but not crisp, about 4 minutes. Add the garlic, wine and pepper. Simmer until the wine is reduced slightly, about 3 minutes. Remove from the heat.

In a large bowl, whisk together the eggs, cheese and salt.

In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta, add it to the egg and cheese mixture and toss quickly. Pour the bacon mixture over the linguine. Add the parsley and toss just until mixed. Serve immediately with additional Parmesan.


Med cover

The traditional eating habits of the Mediterranean people are based on the agricultural products of their region, which has a long growing season and a rather mild climate. The traditional diets of the Greeks, French, Italians, Spaniards and Middle Easterners reflect distinct cuisines and culinary practices, but they also have a great deal in common.

Certain foods, such as beef and butter, were never very popular in the Mediterranean region because the region did not support the expansive grazing lands required to raise large quantities of buffalo and steer. Most cheeses are made from sheep’s milk and are lower in cholesterol than those made from cow’s milk. The region’s climate is favorable to growing olive trees, so olive oil is abundant and used in cooking instead of butter. With its monounsaturated fat, olive oil is much healthier than butter.

The Mediterranean peoples consume fish, poultry, game and lamb rather than beef. The meat of sheep, goats and chickens contains some fat, of course, but Mediterraneans usually consume far less meat than their northern European neighbors. Wine, which has certain health benefits, is a staple of the Mediterranean diet and regions like Italy and southern France have, historically, produced wine and wine is what is served with meals.

Med6

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.

The Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil and it features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts. Here are a few recipes that can get you started on eating like a Mediterranean.

Med1

Eggplant Souvlaki with Yogurt Sauce

Serves: 4

Ingredients

  • 1 teaspoon lemon zest
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh oregano leaves or 2 teaspoons dried
  • 4 teaspoons olive oil, plus extra for the grill
  • Pinch each sea salt and fresh ground black pepper
  • 16 cherry tomatoes
  • 1 small eggplant, trimmed and cut into 20 1/2-inch-wide half-moon pieces
  • 1 cucumber, seeded and chopped
  • 1 large yellow or red bell pepper, seeded and cut into 1/2-inch chunks
  • 1/2 cup pitted black olives
  • 1/2 cup diced red onion
  • Olive oil cooking spray
  • 2 6-inch whole-grain pitas
  • 2 cups lightly packed trimmed baby spinach leaves

Yogurt Sauce

  • 1/3 cup plain yogurt
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh mint leaves or 1 teaspoon dried

4 metal or wooden 12 inch skewers (soaked if using wooden) or 8 smaller skewers (6-8 inches)

Directions

In a large bowl, whisk together lemon zest, 1/4 cup lemon juice, garlic, oregano, olive oil, salt and black pepper. Transfer half of the dressing to a second large bowl. Add tomatoes and eggplant to the first large bowl, tossing to coat. Let stand for 15 minutes.

To prepare salad:

To the second large bowl, add cucumber, bell pepper, olives and onion; toss well with dressing and set aside.

Prepare the yogurt sauce:

In a small bowl, combine all yogurt sauce ingredients. Set aside in the refrigerator until serving.

Heat grill to medium-high and lightly oil the grate with cooking oil. If it is too cold to grill where you live, a stovetop grill or grill pan can be used.

On each skewer, thread tomatoes and eggplant, dividing ingredients evenly among the skewers. Mist skewers with cooking spray.

Place skewers on the grill; close lid and cook for 8 to 10 minutes, turning once or twice, until tender. On an indoor grill turn skewers often to cook evenly.

Mist pitas with cooking spray and grill, turning once, until lightly toasted and warm, about 1 minute. Cut into quarters and divide among 4 serving plates.

Add spinach to the salad and toss. Serve with souvlaki, yogurt sauce and pita bread.

Med3

Farro, Shrimp & Tomato Risotto

Serves: 6

Ingredients

  • 28 oz canned or boxed Italian diced tomatoes with juices
  • 2 large leeks, thinly sliced (white and light green parts only)
  • 1 large bulb fennel, cored and thinly sliced
  • 2 cups farro, rinsed
  • 3 cups low-sodium chicken broth
  • 2 tablespoons tomato paste
  • 1 lb medium shrimp, peeled and deveined
  • 2 tablespoons chopped fresh flat-leaf parsley leaves

Directions

In a large Dutch oven, add tomatoes, leeks, fennel, farro, broth, tomato paste and 1 1/2 cups water; stir to break up tomato paste. Cover, bring to boiling, reduce heat to a simmer and cook for 30-40 minutes or until the farro is tender.

Remove lid, add shrimp and stir to combine. Replace lid and continue cooking until shrimp are pink and opaque throughout, about 2-3 minutes. Divide among soup bowls and garnish with parsley.

Med5

Swiss Chard with Olives

Ingredients

  • 2 bunches (about 1 1/4 pounds) Swiss chard, trimmed and washed
  • 1 tablespoon olive oil
  • 1 small yellow onion, sliced 1/4 inch thick
  • 1/2 teaspoon crushed red pepper flakes
  • 1/3 cup pitted and roughly chopped Kalamata olives (about 16)
  • 1/2 cup water

Directions

Separate leaves from the stems of the Swiss chard. Roughly chop leaves and set aside. Cut stems into 1-inch pieces.

In a large skillet or Dutch oven, heat olive oil over medium heat. Add onion, garlic and red pepper, and saute until onion is translucent about 6 minutes.

Add Swiss chard stems, olives and the water; cover and cook 3 minutes.

Stir in Swiss chard leaves; cover and continue cooking until stems and leaves are tender, about 4 minutes. Serve immediately.

Med4

Lemon Chicken with Potatoes & Artichokes

Serves: 6

Ingredients

  • 6 small red-skinned potatoes, scrubbed and quartered
  • 1 large red bell pepper, seeded and thinly sliced
  • 6 – 5-oz boneless, skinless chicken breasts
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground black pepper
  • 2 tablespoons olive oil, divided
  • 3 cloves garlic, minced
  • 2 cups reduced-sodium chicken broth
  • 1/4 cup fresh lemon juice
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons arrowroot starch
  • 12 oz package frozen artichokes, thawed
  • 3 tablespoons chopped fresh dill, plus additional for garnish

Directions

Season chicken with salt and black pepper. In a large skillet with a cover over medium-high, heat 1 tablespoon oil. Add chicken and cook for about 1-2 minutes on each side to quickly brown. Remove chicken pieces to a plate.
Reduce skillet heat to medium-low and add the remaining oil and garlic; cook for 1 minute, until lightly browned and fragrant. Add the potatoes and peppers and cook for about 4 minutes, until the potatoes begin to brown.

In a small bowl combine the lemon juice, yogurt and arrowroot and whisk until smooth. Stir yogurt mixture into the skillet. Stir in artichokes and dill. Return chicken pieces to the skillet, nestling them on top of the vegetable mixture.

Cover the skillet and cook for 30 minutes, until the artichokesand potatoes are tender and the sauce is thickened.

Serve chicken and vegetables with the sauce and garnish with additional dill.

Med2

Whole-Wheat Pizza

Halloumi cheese originated in Cyprus and, subsequently, gained popularity throughout the Middle East region. The cheese is white, with a distinctive layered texture, similar to mozzarella and has a salty flavor.

Ingredients

  • 2 tablespoons olive oil, plus more for baking sheet
  • 1 cup cherry tomatoes
  • 1 clove garlic, coarsely chopped
  • Coarse salt and freshly ground pepper
  • 1 pound homemade or store bought whole-wheat pizza dough at room temperature, recipe below
  • 1 cup (4 ounces) haloumi or feta or ricotta salata cheese
  • 2 tablespoons pine nuts
  • 2 cups baby arugula
  • 1 tablespoon red-wine vinegar
  • 1/4 cup pitted kalamata olives, coarsely chopped

Directions

Preheat oven to 450 degrees F.  Oil a pizza pan.

Place tomatoes, garlic and 1 tablespoon oil in a food processor; season with salt and pepper. Pulse 3 to 4 times until ingredients are incorporated but chunky.

Place the dough in the pizza pan. Using your hands stretch the dough until it covers the surface of the pan.

Spread tomato sauce evenly over the dough, leaving a 1-inch border all around. Top with cheese and pine nuts; season with salt and pepper.

Bake until the crust is golden, 15 to 20 minutes.

Toss arugula with vinegar and 1 tablespoon oil; season with salt and pepper. Sprinkle arugula and olives over baked pizza. Cut into serving pieces.

Quick Whole-Wheat Pizza Dough

Makes 2 one pound loaves.

Ingredients

  • 1/2 cup warm (115 degrees) water
  • 2 packets (1/4 ounce each) active dry yeast
  • 1/4 cup olive oil, plus more for the bowl
  • 2 tablespoons sugar
  • 2 teaspoons coarse salt
  • 2 cups all-purpose flour, plus more for kneading
  • 2 cups whole-wheat flour

Directions

Place water in a large bowl; sprinkle with yeast. Let stand until foamy, about 5 minutes. Brush another large bowl with oil.

In the bowl with the yeast, whisk in the sugar, oil and salt. Stir in flours with a wooden spoon until a sticky dough forms. Transfer to the oiled bowl; brush top of dough with oil.

Cover the bowl with plastic wrap; let stand in a warm spot until dough has doubled in size, about 1 hour.

Turn dough out onto a well-floured surface. With floured hands, knead until smooth, about 15 seconds; divide into two balls.

Use one ball of dough for the pizza above and freeze the second dough for another time.


vegetarian-food-pyramid

Vegetarian dishes can shine as the main attraction, especially when using fresh and flavorful ingredients. Use spices and herbs often, add lots of flavor with grains and beans, include good fats to carry flavors and salt to bring them together. Roasting vegetables also make them delicious.

It can be challenging to serve healthy meals on a budget. Meatless meals are built around vegetables, beans and grains instead of meat, which is more expensive. You may be able to save money by going meatless once or twice a week. In addition, meatless meals offer health benefits. A plant-based diet, which emphasizes fruits, vegetables, grains, beans, legumes and nuts, is rich in fiber, vitamins and other nutrients. This kind of healthy eating is the central theme of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of heart disease and other chronic conditions.

Plan some meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta. Occasionally, try substituting protein-rich foods for meat in your favorite recipes, such as, using beans and legumes in casseroles, salads, burritos and tacos. The following recipes show you that meatless dinners can be good tasting. Give then a try.

Dinner 1: Potato Vegetable Skillet Cake and Green Bean Mushroom Casserole

veggie1

Vegetable and Potato Skillet Cake

Ingredients

  • 3/4 teaspoon dried Italian seasoning
  • 2 (8-ounce) russet potatoes, peeled, shredded and squeezed of excess moisture
  • 2 tablespoons olive oil
  • 2 parsnips, shredded
  • 2 large eggs, lightly beaten
  • 2 carrots, shredded
  • 1 teaspoon fine sea salt
  • 1/2 cup finely diced red onion
  • 1/8 teaspoon grated nutmeg
  • 1/4 cup unbleached all-purpose flour

Directions

In a large bowl, combine the vegetables and onion. Sprinkle with flour, salt, Italian seasoning and nutmeg and toss to coat. Stir in the eggs and mix in thoroughly..

Heat a 10 inch skillet over medium heat until hot. Add 1 tablespoon of oil. Pour in the vegetable mixture and press gently. Cook, running a spatula around the edges of the skillet occasionally, until the bottom is very brown, about 12 minutes.

Place a round platter upside down over the top of the skillet. Grasp sides of the skillet and platter with oven mitts and invert the potato cake onto the platter. Add the remaining tablespoon of oil to the skillet  and slide the potato cake back into the skillet (browned-side up) and continue to cook over medium heat, loosening the edges with a spatula and shaking the pan occasionally to loosen the bottom. Cook until the bottom is browned and crisp and cooked through, about 12 more minutes. Invert the skillet again to remove the potato cake. Cool 5 minutes before cutting into wedges.

veggie2

Green Bean Mushroom Casserole

Ingredients

  • 12 oz fresh green beans
  • 2 teaspoons olive oil
  • 2 oz mushroom blend, sliced (such as, shiitake and oyster mushrooms)
  • 6 oz cremini mushrooms, sliced
  • 1 cup thinly sliced shallots
  • 1 garlic clove, minced
  • 1/4 teaspoon sea salt
  • 1 teaspoon thyme
  • 1/2 teaspoon pepper
  • 1 1/2 tablespoons flour
  • 1/2 cup buttermilk
  • 1/2 cup low-sodium chicken broth
  • 2/3 cup shredded Italian Fontina cheese, divided
  • 1 1/2 tablespoons dried Italian bread crumbs

Directions

Preheat oven to 400°F.

Fill a large pot with water and bring to a boil. Add green beans and cook for 2 minutes. Drain and plunge into a large bowl filled with ice water; set aside for 5 to 8 minutes, then drain. Cut beans into 2-inch pieces.

In a large skillet on medium-high, heat oil. Add mushrooms and sauté for 3 to 5 minutes until mushrooms release their juices. Reduce heat to medium and add shallots, garlic, thyme, pepper and salt.

Cook, stirring constantly, until shallots become translucent, about 2 to 3 minutes. Sprinkle in flour; stir to coat. Slowly add buttermilk and continue to cook, stirring until buttermilk starts to thicken and mixture is creamy, 1 to 2 minutes. Stir in broth and green beans. When broth is absorbed, after 1 to 2 minutes, stir in 1/2 cup cheese.

Transfer mixture to a medium greased baking dish. Sprinkle bread crumbs and remaining cheese over the top. Cover with foil and bake for 15 to 20 minutes, until bubbling. Remove from the oven and let cool for 5 minutes

Dinner 2:  Butternut Squash Pie and Orange Beet Salad

veggie3

Butternut Squash Pie with Hazelnuts

Ingredients

  • 1 (3-pound) butternut squash, halved lengthwise, peeled and cut into 1-inch cubes or 3 cups cubed squash from the supermarket or one 16-oz package of frozen and defrosted cubed squash
  • 3 tablespoons extra virgin olive oil, divided
  • Salt and pepper to taste
  • 1 yellow onion, thinly sliced
  • 2 tablespoons dry white wine
  • 1/2 cup freshly grated Parmigiano Reggiano cheese
  • 1/2 cup toasted hazelnuts, roughly chopped
  • 1 egg, lightly beaten
  • 1 cup fresh breadcrumbs
  • 1 frozen 9-inch pie crust (in a pie pan)

Directions

Preheat oven to 400°F.

In a large bowl, mix squash with 2 tablespoons olive oil, salt and pepper. Arrange squash in a single layer on a large baking sheet. Roast, tossing occasionally, until squash is tender and golden brown, 25 to 30 minutes. Transfer to a large bowl and set aside.

Heat remaining 1 tablespoon oil in a large skillet over medium high heat. Add onion and cook, stirring often, until browned, 7 to 9 minutes. Add wine and cook, scraping up any brown bits, for 1 minute more.

Add onion to the bowl with the squash and add Parmigiano Reggiano cheese, hazelnuts, egg, bread crumbs, salt and pepper and toss gently to combine. Transfer mixture to the pie crust, pat down lightly and bake until crust is golden brown and the filling is hot, about 40 minutes. Set aside to let cool for 10 minutes before slicing and serving.

veggie4

Beet, Orange & Burrata Salad

Burrata is a fresh Italian cheese made from mozzarella and cream.

Burrata Cheese

Burrata Cheese

Ingredients

  • 2 beets (about 11 oz), ends trimmed
  • 1 clove garlic, minced
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 teaspoon finely chopped fresh flat-leaf parsley leaves
  • 2 oranges
  • 2 tablespoons white or regular balsamic vinegar
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt, or to taste
  • Fresh ground black pepper, to taste
  • 5 cups (5 oz) baby arugula
  • 6 oz fresh burrata or fresh mozzarella cheese, broken into about 8 pieces

Directions

Position rack in the center of the oven and preheat to 425°F. Wrap beets in foil and roast in a baking pan until tender when pierced with a fork, about 1 hour. Set aside to cool. Peel and cut each beet into 12 slices.

Use a sharp knife to slice peel off the oranges. Cut each orange into 6 round slices.

Squeeze pieces of orange peel (there should be some flesh still attached) into a mixing bowl to yield about 2 tablespoons juice. Whisk in garlic, vinegar, 2 teaspoons water, oil, mustard, parsley, salt and pepper.

In a large bowl, toss arugula with 3 tablespoons orange vinaigrette. Divide among serving plates and top with oranges, beets and cheese. Drizzle with remaining vinaigrette.

Dinner 3: Pappardelle with Tomatoes and Almonds and Bibb Radish Salad

veggie5

Pappardelle with Tomatoes, Almonds and Parmesan

If your market doesn’t carry fresh basil this time of year, use 2 tablespoons of basil pesto instead.

Plum tomatoes are a good choice during the winter months.

Ingredients

  • 1 1/2 pounds plum (Roma) tomatoes, chopped
  • 1 tablespoon red wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 2 tablespoons minced shallots
  • 1 tablespoon minced fresh oregano or 1 teaspoon dried
  • 1/4 cup shredded basil leaves or 2 tablespoons basil pesto
  • 1 small fresh hot red chile, minced
  • Salt
  • Freshly ground pepper
  • 1 pound dried pappardelle pasta
  • 1/4 cup chopped almonds
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese

Directions

In a large bowl, combine the tomatoes with the vinegar, olive oil, shallots, oregano, basil and chile and season with salt and pepper. Let stand at room temperature for 1 hour.

In a large pot of salted boiling water, cook the pasta until al dente. Drain. Add the pasta to the tomato mixture and toss. Mix the almonds and Parmigiano together, sprinkle over the pasta and serve right away.

Bibb and Radish Salad with Buttermilk Dressing

veggie6

Ingredients

  • 3 heads of Bibb lettuce, leaves torn
  • 8 radishes, thinly sliced
  • 1/3 cup snipped fresh chives
  • 2 tablespoons mayonnaise
  • 1/3 cup buttermilk
  • 2 tablespoons red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • Salt and freshly ground pepper

Directions

In a large bowl, toss the lettuce with the radishes and chives. Chill until ready to serve.

In a small bowl, whisk the mayonnaise with the buttermilk and vinegar.

Gradually whisk in the olive oil and season with salt and pepper.

Just before serving, drizzle the dressing over the salad and toss well.

Dinner 4: Tomato Risotto and Broccolini with Lemon Crumbs

veggie7

Tomato Vegetable Risotto

Ingredients

  • 32 oz carton lower-sodium vegetable broth
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 red onion, chopped
  • 2 cups Arborio rice
  • 28 oz container diced Italian tomatoes, drained and liquid reserved
  • 1/2 cup dry white
  • 1 box (10 oz) frozen corn kernels, defrosted
  • 1 box (10 oz) frozen green beans, defrosted
  • 2 ounces finely grated Parmesan cheese
  • 2 tablespoons chopped fresh basil
  • Salt and Pepper to taste

Directions

Put the reserved tomato juice and the vegetable broth into a saucepan and bring it to a simmer over low heat, with a ladle nearby.

Heat the olive oil over medium heat in a wide, heavy skillet or a wide, heavy saucepan. Add the onion, a generous pinch of salt and cook gently until tender, about 5 minutes. Add the rice and garlic and cook, stirring, until the grains of rice are separate and beginning to crackle. Stir in the drained diced tomatoes and salt to taste and cook, stirring often, until the tomatoes have cooked down slightly and coat the rice, 5 to 10 minutes.

Add the wine and stir until it has evaporated and been absorbed by the rice. Begin adding the simmering stock, a couple of ladlefuls (about 1/2 cup) at a time. The stock should just cover the rice, and should be bubbling, not too slowly but not too quickly. Cook, stirring often, until it is just about absorbed. Add another ladleful or two of the stock and continue to cook in this fashion, adding more stock and stirring when the rice is almost dry.

After the rice has cooked about 15 minutes, stir in the defrosted corn and green beans. Continue adding broth until it is all used.

You do not have to stir constantly, but stir often and when you do, stir vigorously. When the rice is just tender all the way through but still chewy (al dente), in 20 to 25 minutes, it is done.  Stir in the basil and Parmesan and remove from the heat. Serve in wide pasta bowls.

veggie8

Broccolini with Lemon Crumbs

Ingredients

  • 2 slices of country white bread, torn
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon finely grated lemon zest
  • Salt
  • 2 bunches Broccolini (8 ounces each) or broccoli rabe (rapini), ends trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 small shallot, very finely chopped
  • Lemon wedges, for serving

Directions

Bring a large pot of salted water to a boil. Add the broccolini and cook until crisp-tender, about 3 minutes. Drain well, shaking off the excess water; pat dry with paper towels.

In a food processor, pulse the bread until large crumbs form.

In a large skillet, melt the butter. Add the breadcrumbs and cook them over moderate heat, stirring constantly, until golden. Remove from the heat. Stir in the crushed red pepper and lemon zest and season with salt. Transfer the crumbs to a plate to cool.

In the same skillet, heat the olive oil until shimmering. Add the shallot and cook over moderate heat, stirring, until lightly browned, about 1 minute. Add the broccolini, season lightly with salt and cook, stirring occasionally, until the broccolini is lightly browned in spots, about 4 minutes. Transfer the broccolini to a serving platter and sprinkle the lemony bread crumbs on top. Serve right away with lemon wedges.

Dinner 5: Stuffed Shells and Green Bean Slaw

veggie9

Cheese Stuffed Shells with Roasted Red Pepper Sauce

Ingredients

SAUCE:

  • 3 cups canned Italian tomatoes
  • 12 oz roasted red bell peppers (from a jar packed in water), drained, patted dry and roughly chopped
  • 1 garlic clove, chopped
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes
  • Fresh ground black pepper, to taste
  • 1/2 cup packed parsley sprigs, roughly chopped, plus extra for garnish

SHELLS:

  • 1 1/2 cups frozen corn, defrosted
  • Olive oil cooking spray
  • 30 large pasta shells
  • 1 1/2 cups ricotta cheese
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh chives
  • 3 oz grated Parmesan cheese
  • 1 large egg, lightly beaten
  • Fresh ground black pepper, to taste
  • 3 oz mozzarella cheese, shredded

Directions

Prepare sauce:

In a medium saucepan, combine tomatoes, roasted peppers, garlic, rosemary, oregano, red pepper flakes and black pepper. Bring to a simmer on medium-high heat, then reduce to medium-low and simmer for 15 minutes, stirring occasionally. Transfer to a blender and add parsley. Remove plastic center from blender lid to allow steam to escape, hold a kitchen towel loosely over the opening and purée.

Preheat oven to 350°F. Meanwhile, prepare pasta shells according to package directions, cooking until just al dente. Drain thoroughly and place on clean kitchen towels.

In a large bowl, combine ricotta, Parmesan cheese, basil, chives, egg and corn. Season with black pepper.

Spread 1 cup sauce on the bottom of a 9×13-inch baking dish that has been coated with olive oil cooking spray. Fill pasta shells with about 1 rounded tablespoon of ricotta mixture and place in the baking dish, stuffed side up. You may have a few extra shells that do not fit in the baking dish.

Cover shells with remaining sauce and mozzarella. Bake, uncovered, for 30 minutes or until the sauce is bubbling. Let cool for 10 minutes, garnish with additional parsley and serve.

Beekman Boys

Green Bean Slaw

Ingredients

  • 1 1/4 pounds thin green beans
  • 2 tablespoons extra-virgin olive oil
  • 1 garlic clove, minced
  • 1/4 cup plus 1 tablespoon cider vinegar
  • 2 1/2 tablespoons water
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons honey
  • 1/4 teaspoon celery seeds
  • 1 medium carrot, cut into fine julienne
  • 1 medium parsnip, cut into fine julienne
  • 1 red bell pepper, cut into fine julienne
  • 1/2 small red onion, thinly sliced
  • A few dashes of Worcestershire sauce and hot sauce
  • Salt and freshly ground black pepper

Directions

In a large pot of boiling salted water, cook the beans until crisp-tender, about 2 minutes. Drain, rinse and pat dry. Slice the green beans lengthwise, if they are not thin.

In a large skillet, heat the olive oil. Add the garlic and cook over moderate heat, about 30 seconds. Stir in the vinegar, water, mustard, honey and celery seeds. Add the carrot, parsnip, red pepper and onion and toss until warmed through, about 1 minute.

Transfer to a large bowl. Add the beans and toss well. Add a few dashes of Worcestershire sauce and hot sauce and season with salt and pepper. Serve warm or at room temperature.


 

hotsandwiches

Winter is the time of year when we crave warm, home-cooked food. We love getting cozy with a variety of winter comfort food recipes, from mashed potatoes and gratins to mac n’ cheese.

Comforting or not, though, those classics are typically loaded with butter, milk, heavy cream and refined carbohydrates, piling on pounds that can stick around long past the winter thaw. But you don’t have to give up on comfort food just yet.

Hot and hearty sandwiches are the best of all worlds on chilly days: filling, warming and easy to eat. They can be delicious, yet healthy. Whether you grab a bite as you’re rushing around or fix yourself a dinner plate, the following Italian sandwich recipes will give you comfort.

hotsandwiches5

Tuna Panini

4 servings

Ingredients

  • Two 6-ounce cans albacore tuna
  • 1/4 cup finely diced red onion
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon minced basil
  • 1/2 teaspoon crushed red pepper
  • Salt and freshly ground pepper
  • 4 ciabatta rolls, split
  • Dijon mustard
  • Eight 1/4-inch-thick slices of Mozzarella or Fontina cheese (6 ounces)
  • Sliced bread and butter pickles, optional
  • 2 tablespoons unsalted butter, softened

Directions

In a medium bowl, mix the tuna with the onion, olive oil, vinegar, basil and crushed red pepper. Season with salt and pepper.

Heat a panini press or griddle.

Spread the cut sides of the rolls with mustard and top each roll half with a slice of cheese. Spread the tuna mixture on the bottoms and add a few pickles slices, if desired.

Close the sandwiches and spread the outsides of the rolls with the butter.

Place the sandwiches in the press and cook over moderate heat until the cheese is melted, about 6 minutes. Cut the sandwiches in half and serve.

hotsandwiches1

 

Grilled Chicken, Tomato and Onion Sandwiches

Serves 4

Ingredients

  • 3 ounces pitted mixed olives (1 cup)
  • 1 garlic clove, crushed
  • 2 teaspoons fresh oregano or 1 teaspoon dried
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper
  • 2 large tomatoes, cut into 1/3 inch thick slices
  • 1 Vidalia onion (or any sweet onion), cut into 1/4 inch thick slices
  • 4 crusty rolls, such as ciabatta, sourdough or hero, split horizontally
  • Salt
  • 1 1/2  pounds thin chicken cutlets
  • Directions

Heat a stove top grill pan.

In a mini food processor, pulse the pitted olives with the crushed garlic and oregano until chopped. Add the 1/4 cup of olive oil and pulse until finely chopped. Season with pepper.

Brush the, chicken, tomatoes, onion and cut sides of the rolls with the remaining 2 tablespoons of olive oil.

Grill the tomatoes and onion over high heat until they are softened and lightly charred, about 2 minutes for the tomatoes and 6 minutes for the onion. Transfer to a plate and season with salt and pepper. Grill the bread until lightly toasted, about 2 minutes Remove to a plate.

Season the chicken cutlets with salt and pepper and grill them, turning occasionally, until they are lightly browned in spots and cooked through, 5 to 6 minutes.

Cut the chicken cutlets to fit the toasted rolls and top with the sliced tomatoes, sliced onion and olive relish. Close the sandwiches, cut them in half and serve.

"Party Primer" August 09

Sausage-and-Pepper Heros

Serves 6

Ingredients

  • 1 tablespoon extra-virgin olive oil, plus more for brushing
  • 1 pound red bell peppers, thinly sliced
  • 1 large red onion, thinly sliced
  • 2 garlic cloves, thinly sliced
  • 1 teaspoon dried oregano, crumbled
  • 1/2 teaspoon crushed red pepper flakes
  • Kosher salt
  • 6 Italian chicken sausages, about 5 ounces each
  • 3 long hero rolls, split lengthwise

Directions

Heat the oven to 200 degrees F.

Heat a large skillet and add the oil, bell peppers, onion, garlic, oregano and crushed red pepper and season with salt. Cook over moderate heat, stirring occasionally, until the peppers are softened and just beginning to brown, 6 minutes. Place the vegetables in a heatproof bowl, cover with foil and keep warm in the oven while you cook the sausages.

Prick the sausages with a knife and cook over moderate heat, turning occasionally, until no trace of pink remains, about 10 minutes.

Add the sausages to the vegetables and keep warm.

Brush the rolls with oil and toast under the broiler. Fill the rolls with the sausages and peppers, cut each one in half and serve.

hotsandwiches3

Eggplant Parm Sandwiches

Serves 8

Ingredients

  • One 28-ounce can whole Italian tomatoes
  • 1 tablespoon olive oil, plus more for brushing the baking pan
  • Salt
  • 4 large eggs, lightly beaten
  • 2 cups Italian seasoned dry bread crumbs
  • 2-pounds of eggplant, peeled and cut lengthwise into 1/4-inch-thick slices
  • 3 garlic cloves, smashed and peeled
  • 12 ounces fresh mozzarella, sliced 1/4 inch thick
  • 1 cup freshly grated parmesan cheese
  • 1 cup basil leaves
  • 4 long hero rolls, cut in half and split lengthwise

Directions

Preheat the oven to 375° F.

In a blender or food processor, puree the tomatoes with their juices, garlic and the 1 tablespoon of olive oil. Season the sauce with salt. Set aside.

Brush 2 baking sheets with olive oil.

Put the eggs and bread crumbs in 2 separate shallow bowls. Working with 1 slice of eggplant at a time, dip the slice in the egg, letting any excess drip back into the bowl, then coat with the bread crumbs. Place the slice of eggplant on one of the baking sheets. Repeat with the remaining eggplant slices. You may need a third baking sheet.

Bake the eggplant slices until lightly brown, about 20 minutes.

Reduce the oven temperature to 350 degrees F.

Lightly oil a 10-inch springform pan. Line the bottom with a single layer of eggplant. Spread 1/2 cup of the tomato sauce over the eggplant. Top with a few mozzarella slices and sprinkle with 3 tablespoons of the parmesan. Tear one-third of the basil leaves and place over the cheese.

Repeat with the remaining ingredients for a total of 4 layers, ending with a layer of eggplant and a thick layer of tomato sauce. Sprinkle the remaining parmesan on top.

Wrap the entire pan in foil and set it on a large rimmed baking sheet. Bake the eggplant for about 1 hour, until heated through.

Increase the oven temperature to 400°. Remove the foil from the top of the pan and bake for about 10 minutes longer, until lightly browned on top.

Remove from the oven and let rest for at least 15 minutes before unmolding.

Cut wedges of eggplant to fit the rolls and serve.

FOOD WINE PULLED PORK SANDWICH POMPANELLA FENNEL SALAD

Pepper Pork and Fennel Sandwiches

Aleppo chili pepper comes from Syrian town of Aleppo, just east of the Turkish border. These red chilies are also known in the Mediterranean region as halaby peppers. Moderately hot, the crushed, dried peppers are celebrated for their rich, fruity flavor that’s sometimes described as a cross between cumin and cayenne. It has a moderate heat level with a hint of a vinegar, salty taste. Aleppo pepper offers a nice variation from your usual crushed red pepper flakes.

6 servings

Ingredients

Pork

  • 3 1/2 pound boneless pork shoulder
  • 1 tablespoon fine sea salt
  • 3 tablespoons minced garlic
  • 1/4 cup Aleppo pepper
  • 1/4 cup white wine vinegar

Sandwiches

  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • Salt and freshly ground black pepper
  • 1 large fennel bulb—trimmed, cored and very thinly sliced
  • 4 cups (packed) arugula
  • 6 toasted ciabatta rolls, split, for serving

Directions

Make 6 cuts in the pork, 1 inch apart, cutting most of the way through the meat. Rub the pork all over with the salt. Rub the pork with the garlic and then with the Aleppo pepper, covering the meat completely. Wrap the pork in plastic and refrigerate overnight.

Preheat the oven to 325°F. Set the pork in a baking dish just large enough to hold it and add 1/4 cup of water. Cover the pork with parchment paper and then cover tightly with foil. Bake for about 2 1/2 hours, until the meat is very tender.

Pour all but 1/4 cup of the roasting juices into a bowl and reserve. Drizzle the pork with the vinegar, cover with foil and bake for 10 minutes. Remove the pork from the oven and let it rest, covered in the pan, for 10 minutes. Remove the pork to a cutting board.

Combine the pan juices with the reserved juices in a microwave safe bowl.

In a large bowl, stir the olive oil with the lemon juice and season with salt and black pepper. Add the fennel and arugula and toss.

Brush the rolls with oil and toast under the broiler.

Discard any fat and gristle from the pork. Reheat the juices in the microwave or in a pan.

Shred the meat and toss with the hot pan juices.

Pile the meat on the rolls, top with the fennel salad and serve.


soupcover1

Soup is a great way to make the most of seasonal produce. Vary your choices throughout the year and stock up on what’s in season. Not only will it taste delicious, it will work
out a lot cheaper than buying vegetables that are being grown out of season. Making a big batch of soup, even if you’re only cooking for yourself, is a great dish to keep on hand.
You can keep a batch in the refrigerator for light suppers, lunch or freeze portions  for the future.

It’s that time of the year again: the season when rich, hearty soups add some much needed warmth and comfort to the long winter months.

Sweet Potato and Bean Soup

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Ingredients

  • 2 cartons (32 oz.) low-sodium chicken broth
  • 1 lb. (3 – 4 medium) sweet potatoes, peeled, cut into 1/2-inch pieces
  • 1 medium onion, chopped
  • 3 stalks celery, sliced 1/4-inch thick
  • 1 can (6 oz.) tomato paste
  • 1/2 teaspoon paprika
  • 1/4 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 2 cans (15.5 oz.) cannellini (white kidney beans), drained and rinsed
  • 1 can (15.5 oz.) chickpeas, drained and rinsed
  • 1/3 cup fresh basil or parsley, coarsely chopped

Directions

In a large pot over high heat, pour in broth and add the sweet potatoes, onion, celery, tomato paste, paprika and oregano and bring to a boil. Add salt and pepper to taste. Reduce heat and simmer until vegetables are tender, about 20-25 minutes.

Stir in beans and chickpeas. Cover and simmer until beans are heated through, about 3-4 minutes.

Gently stir soup until well mixed and ladle into soup bowls. Garnish with basil or parsley and serve.

For creamy soup, purée a portion of the soup in the processor or with a hand immersion blender and stir well before serving.

Makes 8 servings.

Hearty Vegetable Soup

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Ingredients

  • 1 onion, diced
  • 1 head of celery, diced
  • 1 pound bag of carrots, peeled and chopped
  • 6 red potatoes, cubed
  • 1 pint grape tomatoes, halved
  • 1 head of kale, chopped
  • 32 ounces chicken broth or vegetable broth
  • 2 teaspoons garlic powder
  • Sea salt and fresh cracked pepper

Directions

In a large Dutch oven over medium heat add broth, onion, celery, carrots and potatoes.

Add garlic powder, fresh cracked pepper, a generous amount of sea salt and enough water to cover the vegetables.

Cook for about 30 minutes and then stir in the tomatoes and kale. Add sea salt and pepper, as needed.

Cook another 10 minutes and remove from the heat.

Winter Soup with Sausage, Leeks, White Beans and Rapini

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Ingredients

  • 2  leeks
  • 2 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • 1 cup diced celery
  • 1 cup diced yellow onion
  • 1 cup diced carrots
  • 1  dried bay leaf
  • Sea salt
  • 1 pound pork or turkey sweet Italian sausage with fennel
  • 7 cups chicken stock
  • 1 1/2 cups stewed tomatoes
  • 2 tablespoons tomato paste
  • 2  large bunches rapini (broccoli rabe) woody stem ends removed, and chopped (6-8 cups kale, collards or any hearty leafy greens would also work here)
  • 1 – 15-ounce can cannellini beans, or 2 cups beans made from scratch
  • Freshly ground black pepper
  • Chopped fresh flat-leaf parsley, grated Parmigiano-Reggiano and red pepper flakes to taste

Directions

Wash and trim the leeks. Slice the tender white ends into thin rounds to make 1 cup.

Melt the butter with the olive oil in a large stockpot or Dutch oven over medium heat. Add the leeks, celery, onion, carrots, bay leaf and 1 teaspoon salt. Cover the pot and cook the vegetables over medium-low heat until tender, 15 to 20 minutes.

In the meantime, in a large skillet, brown all sides of the sausage. Remove the sausages from the heat and slice into ½-inch-thick rounds.

Once the vegetables are tender, add the chicken broth and tomatoes to the pot. Bring to a simmer and add the rapini and sausage rounds. Cook until both vegetables and sausage are cooked through, about 8 more minutes of simmering.

Add the beans to the pot. Turn off the heat and let all the ingredients rest. Taste for seasoning and add salt and black pepper to your liking.. Fish out and discard the bay leaf.

Scoop the stew into large shallow bowls and scatter chopped parsley over the top. Pass around bowls of grated Parmigiano and red pepper flakes.

Tuscan Herb White Bean Soup

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Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 medium onion, chopped
  • 1 cup carrots, peeled and sliced into rounds
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil, crushed
  • 1/4 teaspoon crushed red pepper flakes
  • 1 container (32 oz.) vegetable broth
  • 2 cans (15 oz. each) white beans, drained and rinsed
  • 1 pkg. (4.5 oz.) Baby Kale or any greens to your liking
  • Salt and ground black pepper, to taste

Directions
Heat oil in large sauce pot.  Add garlic, onion, carrots and herbs.  Cook over medium-high heat until onion and carrots are just tender, about 8 to 10 minutes, stirring occasionally.  Add vegetable broth and beans; bring to boil.  Reduce heat; simmer uncovered for 15 to 20 minutes.  Add baby greens and cook until just wilted, about 1 to 2 minutes.  Season with salt and pepper, to taste.

Chicken Risotto Soup

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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 8 ounces trinity mix (fresh diced onions, bell peppers, celery)
  • 8 ounces sliced baby portabella mushrooms, chopped
  • 1/2 teaspoon black pepper
  • 5 fresh garlic cloves
  • 3 ounces fresh spinach leaves (1 1/2 cups)
  • 1/3 cup Arborio (risotto) rice
  • 1 (32-ounce) box chicken broth
  • 3/4 cup half-and-half
  • 1/3 cup white wine
  • 10 ounces cooked chicken (or turkey)
  • 1/4 cup water
  • 2 tablespoons cornstarch

Directions

Preheat olive oil in a large saucepan; swirl to coat. Add trinity mix, mushrooms and black pepper. Crush garlic into the pan using a garlic press. Cook 3-4 minutes, stirring often, until vegetables begin to brown.

Meanwhile, chop spinach coarsely. Stir in rice and spinach. Cook 1-2 minutes, stirring often, until spinach wilts.

Stir in broth, half-and-half and wine (in that order); bring to a boil.

Reduce heat to medium and cook 15-17 minutes, stirring occasionally, until rice is tender. Meanwhile, cut chicken into bite-size pieces; set aside.

Combine water and cornstarch in small bowl until well blended. Stir chicken into soup. Slowly add cornstarch mixture, stirring continuously, until blended and soup begins to thicken. Cook 2-3 more minutes, stirring occasionally, to heat chicken and blend flavors.



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