Healthy Italian Cooking at Home

Category Archives: tomatoes

grains cover

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein and nutrient dense portion. The endosperm is a source of carbohydrate, along with some protein. A grain is “whole” if these three parts have been left intact. If it’s processed (e.g., cracked, rolled), it’s still considered a whole grain, if it retains its original balance of nutrients. When grains are refined, the bran and germ are removed (taking many nutrients with them), leaving just the endosperm. An example of a refined whole grain is white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing).

grains wheatberries

Wheat berries

The terms “hard” and “soft” refer to the protein and gluten content of wheat. Hard wheat is made into pasta and bread flour, while soft wheat (lower in protein and gluten) is milled into pastry flour. Wheat berries can be cooked whole for a variety of sweet and savory dishes. Once cooked (simmered in boiling water for up to an hour), they are a great addition to soups, stews, salads and desserts.

grains polenta

Polenta

Polenta is made from ground corn, as is cornmeal. They differ in how they’re ground (in both the method and the fineness of the grind). Polenta makes a delicious base for sauces (ragu, mushroom, gorgonzola) and sausages; it’s also good grilled or layered in casserole dishes.

grains short brown

Short Grain Brown Rice

Short Grain Brown Rice has fat kernels that are plump and round. They have a high starch content, which helps keep it moist and sticky. Short grain rice can be used for risotto if soaked overnight or parboiled before making the risotto.

Warm Farro and Mushroom Salad

Farro

Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Often confused with spelt due to their similar taste and texture, farro comes in perlato (pearled) and semi-perlato (semi-pearled); opt for semi-perlato as it has more of the fiber-and nutrient-rich bran intact (or buy whole farro if you can find it). It comes in three grades: long, medium or cracked. If you purchase long or medium farro, you will need to crack it yourself in a coffee grinder or blender for maximum freshness.

Farro is beloved in Italy – and more recently in North America and other European countries as well – for its roasted, nutty flavor and distinctive chewy texture. Because farro contains a starch similar to that found in Arborio rice, it behaves much like risotto, releasing a creamy, binding liquid when cooked. But unlike risotto, farro doesn’t become gummy; instead, it retains its tender, distinct bite, even if it sits awhile after cooking.

Farro’s tough husk makes it more difficult to process than other commercially produced grains, but that husk also helps protect the grain’s vital nutrients. With a higher fiber and protein content than common wheat, farro is also rich in magnesium and B vitamins. As a type of wheat, farro is unsuitable for those with celiac disease, gluten intolerance or a wheat sensitivity or allergy.

Note: as with all grains, pearled farro will take less time to cook than semi-pearled, which will take less time to cook than whole.

Cooking time: 25-40 minutes. Liquid per cup of grain: 2 cups

How to cook farro: Combine with water in a pot and bring to a boil. Reduce heat to low, cover and simmer for up to 40 minutes, or until grains are tender and have absorbed all of the liquid.

grain stew

Farro and Chicken Stew

Ingredients

  • 1 cup semi pearled farro
  • 2 cups water
  • 1 1/2 pounds skinless, boneless chicken breast halves
  • 3 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups chopped onions (2 large)
  • 2 cups chopped zucchini (2 small)
  • 1 cup chopped carrots (2 medium)
  • 2 chopped celery stalks
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper
  • 1 14 ½ ounce can diced tomatoes, undrained
  • 1 6 ounce can tomato paste
  • Parmesan cheese (4 ounces), grated

Directions

Rinse farro. In a medium saucepan bring 2 cups water to boiling. Stir in the farro. Return to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until farro is tender. Drain.

In a large skillet bring the 3 cups of chicken broth to boiling. Add the chicken breasts, salt and pepper. Reduce heat. Simmer, covered, for 12 to 15 minutes or until no longer pink (165 degrees F). Using a slotted spoon, transfer chicken to a cutting board. Cool slightly. Coarsely chop or shred chicken. Set aside. Reserve broth.

In a 4-quart Dutch oven heat the olive oil and add the onions, zucchini, celery and carrots. Cook for 5 minutes or until tender. Stir in oregano and crushed red pepper. Stir in reserved broth, tomatoes and tomato paste. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in cooked farro and chopped or shredded chicken. Cook and stir until heated through. Top with grated cheese.

grains casserole

Breakfast Polenta Casserole

Ingredients

  • 1/4 cup red onion (1 small), diced small
  • 1 1/4 cups unpeeled Yukon gold potatoes (1 large), diced small
  • Salt
  • Freshly ground black pepper
  • 6 ounces Italian pork sausage, casings removed
  • 3 cups water
  • 1 cup coarse polenta
  • 1 teaspoon Italian seasoning
  • 5 large eggs
  • 2 tablespoons olive oil, divided
  • 1/2 cup grated Parmesan cheese
  • 2/3 cup shredded sharp cheddar cheese

Directions

The night before serving:

Heat 1 tablespoon of olive oil in a medium skillet and sauté the onions over medium-low heat until golden brown. While the onions are cooking, steam the potatoes in a small amount of water in a covered pot until they are tender.

Add the steamed potatoes to the onions, season with salt and pepper and cook the potato/onion mixture until the potatoes are browned. Set aside in a covered bowl.

Cook the sausage, breaking it up as it cooks, until it is no longer pink. Drain and cool. Refrigerate the onion-potato mixture and the sausage separately overnight.

The next morning:

Preheat the oven to 350°F.

To prepare the polenta,

Bring 3 cups of water to a boil. Whisk in the polenta, Italian seasoning and a ½ teaspoon of salt. Cook the mixture over low heat, stirring occasionally, until thick and smooth (approximately 7 minutes).

Pour the polenta into an ungreased 9×13-inch baking dish. It will firm up as you scramble the eggs.

Beat the eggs in a small bowl and season with salt and pepper. Heat 1 tablespoon of olive oil in a skillet over medium heat. Pour in the eggs and scramble them until slightly firm but still wet. Remove from the heat. (The eggs will finish cooking in the oven.)

Spread the potato mixture, sausage, Parmesan and cheddar over the polenta. Pour the eggs on top of the entire dish. Bake until heated through and the cheese is melted and bubbly, about 15-20 minutes. Cool slightly and serve.

grains peppers

Farro-Stuffed Peppers

Ingredients

  • 1 (14 ½) ounce can vegetable broth
  • 1 cup farro
  • 1 cup water
  • 1 ½ cups corn
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 cup sliced green onions
  • 1 cup chopped zucchini
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 8 ounces fontina cheese, shredded (2 cups)
  • 1/2 cup snipped fresh basil
  • 4 large red sweet peppers

Directions

In a medium saucepan combine broth, farro and water. Bring to boiling. Reduce heat, cover, and simmer about 30 minutes or until farro is tender. Drain farro, reserving 1/2 cup of the cooking liquid; set both the farro and cooking liquid aside.

Preheat oven to 400 degrees F.

In a large skillet heat the oil over medium heat. Stir in the Italian seasoning. Add corn and green onions. Cook for 2 minutes, stirring occasionally. Add zucchini and cook for 2 minutes more. Stir in reserved farro, salt and black pepper; cool slightly. Stir in 1/2 of the cheese and 1/2 of the basil.

Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Fill pepper halves with the farro mixture. Place stuffed peppers in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into the dish around the peppers. Cover dish with foil.

Bake for 30 minutes. Remove foil. Sprinkle with remaining cheese. Bake, uncovered, about 15 minutes more or untilthe  peppers are crisp-tender and cheese is melted. Sprinkle with remaining basil.

grains risotto

Brown Rice Risotto

Add your favorite ingredients, if you wish.

Ingredients

  • Salt
  • 1 cup short-grain brown rice
  • 3 tablespoons olive oil
  • 1 medium onion or large shallot, chopped
  • Black pepper
  • 1/2 cup dry white wine
  • 4 cups any chicken or vegetable stock
  • 1/2 cup grated Parmesan, optional
  • 1/2 cup chopped fresh basil or parsley

Directions

Bring medium pot of water to a boil and add salt to taste. Stir in brown rice, adjust heat so that water bubbles steadily, and cook without stirring, until rice is swollen and half-tender, 10 to 15 minutes. Drain. (Alternate, soak rice in water to cover overnight. Drain)

Put oil in a large, deep skillet over medium heat. When it’s hot, add the onion or shallot and cook, stirring occasionally, until it softens, 3 to 5 minutes. Add rice and cook, stirring occasionally, until it is glossy and coated with oil, about 5 minutes. Sprinkle with salt and pepper; add the wine. Stir and let liquid come to a boil. Reduce heat slightly.

Begin to add the stock, about ½ cup at a time, stirring after each addition and every minute or so. When the stock is just about evaporated, add more. Keep the heat medium to medium-high and stir frequently.

When rice is just about tender and mixture is creamy, add the Parmesan, then taste and add more salt or pepper (or both) if necessary. Garnish with basil or parsley and serve.

grain oie

Italian Pastiera (Wheat Berry Pie)

Pastry

  • 4 cups all-purpose flour
  • 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 7 tablespoons very cold unsalted butter
  • 4 eggs
  • 1 tablespoon grated lemon rind
  • 3 or 4 tablespoons icy water as needed

Directions

Put the flour, sugar and salt in a food processor bowl fitted with the metal blade. Pulse to mix the dry ingredients.

Cut the butter into 1/2 inch cubes and drop them in through the feed tube along with the lemon zest and pulse the machine in short bursts, about 10 times. The mixture should be crumbly.

Put in the eggs and pulse a few times to mix the eggs into the dry ingredients.

Sprinkle 3 tablespoons of water on top of the dough. Pulse 6 times for just a second or two. The dough should resemble cottage cheese. Pick up some dough and press it together. If it doesn’t hold together, add another teaspoon of water until the dough holds together.

Scrape the dough onto a floured board and knead to form a smooth, tight dough.

Press into a flat disc and wrap the dough in plastic. Refrigerate for a few hours before using.

Filling

  • 32 oz. ricotta, drained
  • 2 eggs, beaten
  • 1/2 cup sugar
  • 1 tablespoon orange flower water (or orange flower oil)
  • 1/2 cup minced candied citron, lemon peel and orange peel
  • 1/3 cup hulled wheat berries soaked overnight and boiled in lightly salted water for about 30 minutes or until tender. (Use pearl barley or cooked rice if you can’t get the wheat berries.)

Directions

Put the ricotta, eggs, sugar and orange flower water in a large bowl and mix the ingredients well.

Mix in the candied fruit and wheat berries.

To Assemble the Pastiera

Butter and flour a 9 inch springform pan.

Cut off about 1/3 of dough and set aside.

With a rolling-pin, roll out the remaining pastry dough to about 15 inches in diameter. It should be about 1/8 inch thick. Flour the board and top of the dough to avoid the dough sticking to either the board or the rolling-pin.

Place the dough in the pan to fully cover the bottom and sides.

Cut off any excess dough from the pan rim. If the dough breaks just patch it.

Pour in the ricotta mixture.

Tap the pan on the board to ensure the filling is well settled.

Roll out the reserved dough into a 9×12 inch rectangle (the pastry should be about an 1/8 inch thick) and cut 1/2 inch lattice strips on a diagonal.

Loosely place the lattice on top of the ricotta mixture. (You can brush a beaten egg wash on the lattice and rim crust to get a more golden color.)

Bake in a 350 degree oven for about 45 minutes or until the ricotta filling is well set and a skewer place in the center comes out dry. Rotate the pastiera once to ensure even baking.

Dust the top with confectioners sugar. Serve at room temperature.

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 A Forest of Greens by  Carl Warner

A Forest of Greens by Carl Warner

For decades, Italian country cooks have simmered greens and buttery white beans together.

When we eat greens—such as escarole, Tuscan cabbage, spinach and chard—we are eating the leaves of a plant. Leafy greens are miracle vegetables—not only are they are low in calories, rich in amino acids, vitamins A and C, minerals and fiber, they also help with digestion and boost the metabolism. In addition, they are believed to provide a host of health benefits—from building up the immune system to balancing hormones.

Some of the most common types of leafy greens and lettuces (called lattughe in Italian) are found in most good Italian fruttivendolo (fruit and vegetable stores) and in a vast portion of the United States as well. The leafy green vegetables described below make wonderful contorni (side dishes) when cooked for just a few minutes:

Spinaci (Spinach)

Spinach

For salads, baby spinach is preferable because the leaves are more tender, but mature spinach is used in Italian cuisine in a myriad of ways—from the classic sautéed spinach to the fillings for a variety of pasta ripiena (filled pastas). Also, many pasta dishes, rolled meat preparations and crespelle (filled crêpes) use spinach as a main ingredient.

The best way to prepare spinach is by following this simple procedure:

Trim off the reddish roots from each bundle and eliminate any yellowish leaves Then wash the leaves three times in a clean sink filled with water. Fresh spinach often comes with a good deal of sand and dirt—so you want to be sure to thoroughly wash the spinach before cooking. Let the leaves dry out a bit in a big colander. In a large sauce pan, heat extra virgin olive oil on a low-medium flame; add one clove of peeled garlic (flattened with a knife) and then add the spinach, a little salt (very important because this will help release the spinach juices) and cover with a lid for a couple of minutes, until the leaves cook (they will shrink substantially). Then, remove the lid and allow the excess liquid to evaporate. Grate some nutmeg over the cooked spinach and serve.

Note: This basic method can be used with any greens and other vegetables with a high water content. None of the leafy greens’ nutritious juices are wasted when you cook and steam them in this way—it’s one of the quickest and healthiest ways to prepare them.

Bieta or bietola (chard)

coloredchard

This vegetable is used a great deal in Italian cuisine in all its forms—as verdure cotto (cooked vegetables) or biete saltate in padella (sautéed in a pan).

Because the stems take longer to cook than the leaves, it’s best to cut out the stems and cut them in half-inch pieces. Boil these pieces first in a small amount of salted water and then two minutes later add the leaves, cut in slices. After cooking another two minutes or less, drain and sauté the chard right away on a high flame in olive oil with a crushed clove of garlic. After just a couple of stirs, they’re ready to serve as a delicious contorno (side dish). Just drizzle with some good extra virgin olive oil on top before serving.

For other more complex preparations, the following method for cooking chard can be used: Drain the chard from the boiling water with a strainer and immerse them right away in ice and water. Then press the leaves firmly to remove the water or spin in a salad spinner to remove the water. Next, sauté the chard in a pan as described above. Cooked chard can be used in pasta dishes or as a filling for a focaccia, in frittatas or as part of the filling for involtini (stuffed, rolled meat). Chard can be prepared with other vegetables, such as endive, and baked in the oven with a béchamel sauce, for example.

Escarole

greens escarole 1

Escarole is a form of endive that is both versatile and tasty. It is high in folic acid, fiber and vitamins A and K. Sometimes referred to as chicory and characterized by broad, dark outer leaves, this member of the chicory family does have a slightly bitter taste, but much less so than many other forms of endive. With a crinkled shape to the leaves, escarole is an example of greens that provide various degrees of flavor as the outer leaves are removed. While the outer leaves are a dark green, peeling back a layer will reveal a lighter shade of green. As more layers are peeled back, the leaves continue to lighten in shade. As the shade of the leaves lightens, the degree of bitter taste also lessens. The inner leaves are good in a salad and the darker, outer leaves can be sautéed.

Try serving some escarole quickly wilted with lemon juice or stir chopped escarole into soup. A medium head of escarole usually yields about seven cups of torn leaves.

Italian/Tuscan Cabbage

greens cabbage

Cabbage grows very well in the winter months and is therefore one of the most popular Italian winter vegetables. Common Italian cabbage varieties include:

Cavolo Verza: Savoy cabbage, also known as curly cabbage. A head cabbage with bright green, characteristically crinkly leaves. Very popular in northern Italy.

Cavolo Cappuccio: Red or green smooth-leaved head cabbage. Common in Northern Italy, especially the Northeast.

Cavolo Nero: Black leaf kale, a leafy cabbage with dark blackish-green leaves. It’s popular in central Italy, especially Tuscany.

Cime di Rapa or Rapini: Broccoli raab, one of the more rustic flowering cabbages; both the tiny florets and the leaves are edible. Popular in central and to a greater degree in Southern Italy.

greens escarole

Sauteed Escarole Casserole

Ingredients

  • 1 large head of escarole (or 2 small heads)
  • 4 thin slices prosciutto, chopped
  • 2 garlic cloves, chopped
  • 2 tablespoons olive oil
  • 2 long italian hot peppers, seeded and diced
  • 1/2 cup Italian seasoned breadcrumbs
  • 1/4 cup pecorino romano cheese, grated
  • 1 cup chicken broth
  • Salt and pepper, to taste

Directions

Clean and rinse escarole twice; chop into large pieces.

Boil in salted water for 5 minutes until wilted. Drain

Add olive oil to the pan and heat.

Add the chopped garlic and prosciutto and cook for 2 or 3 minutes. Do not burn the garlic.

Add peppers and cook another minute or so.

Add the drained escarole and broth.

Gradually add the grated cheese, tossing gently until blended.

Adjust salt and pepper seasoning to taste.

Place in a casserole dish; sprinkle with the breadcrumbs and place under a broiler for 3-4 minutes until the breadcrumbs brown. Serve hot.

greensSwisschard

Swiss Chard with Pancetta & Potatoes

Ingredients

  • 3 large bunches of fresh Swiss chard
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, smashed
  • 1 teaspoon dried crushed red pepper
  • 6 ounces pancetta, diced
  • 3 medium potatoes, peeled, boiled and diced
  • Salt

Directions

Wash the Swiss chard leaves thoroughly. Remove the toughest bottom third of the stalk. Roughly chop the leaves and remaining stalks into inch-wide strips.

Bring a large pot of salted water to a boil. Blanch the Swiss chard by boiling it just long enough to soften the leaves and stalks, about 4 minutes. Drain and set aside.

Add the olive oil, garlic and the crushed red pepper to the pan. Sauté for about 1 minute. Add the diced pancetta, lower the heat and allow the pancetta to cook until lightly browned.

Add the cooked diced potatoes and sauté with the pancetta briefly. Then add the blanched Swiss chard; toss together and cover and cook for about 8 minutes over medium heat. Add salt to taste and a small drizzle of olive oil. Serve immediately with rustic bread. Serves 4 to 6

greenszuppa-di-cavolo-

Zuppa di Cavolo Nero

Ingredients

  • 2 bunches Tuscan cabbage, about 2 1/2 pounds (1 k)
  • A medium onion, minced
  • 2 cloves garlic, crushed
  • A medium carrot, minced
  • A stalk of celery, minced
  • A sprig of fresh thyme
  • ¼ cup olive oil, plus extra for serving
  • 4 canned plum tomatoes, crushed
  • Salt and pepper to taste
  • 2 quarts (2 liters) simmering vegetable or meat broth
  • Slices of Italian bread
  • Freshly grated Parmigiano Reggiano

Directions

Wash the cabbage, stripping the ribs from the leaves and slicing the leaves into strips. Next, heat 1/4 cup of olive oil in a soup  pot; add the onion, carrot, celery and garlic and sauté until the onion is translucent and begins to color. Add the thyme and cabbage. Cook, stirring occasionally, for a few more minutes.

Add the tomatoes and broth, mix well, check seasoning, and simmer the soup for an hour.

In the meantime, slice and toast the bread and use it to line the soup bowls.

Ladle the soup over the bread and serve it with freshly grated cheese, extra virgin olive oil and black or red pepper for those who want it.

baked greens

Baked Pasta with Sausage & Broccoli Rabe

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 teaspoon dried Italian seasoning
  • Coarse salt and ground pepper
  • 2 garlic cloves, chopped
  • 1 lb spicy Italian sausage, casings removed
  • 1 tablespoon all-purpose flour
  • 1 can (28 ounces) whole peeled Italian tomatoes
  • 8 ounces medium shell or penne pasta
  • 1 bunch broccoli rabe (about 1 pound), trimmed and coarsely chopped
  • 6 ounces fresh mozzarella, cut into 1/2-inch pieces
  • 1/4 cup grated Parmesan

Directions

Preheat the oven to 400 degrees.

In a large skillet, heat oil over medium-high. Add onion and Italian seasoning; season with salt and pepper. Cook, stirring occasionally, until onion is golden brown, about 15 minutes (reduce heat if browning too quickly).

Add garlic and sausage. Cook, breaking meat up with a wooden spoon, until browned, about 5 minutes. Add flour and cook, stirring constantly, 30 seconds. Add tomatoes, breaking them up with the wooden spoon. Cook sauce until slightly thickened, about 10 minutes. Season with salt and pepper.

Meanwhile, in a large pot of boiling salted water, cook pasta 4 minutes less than the package instructions. Add broccoli rabe to the pot and cook 15 seconds. Drain pasta and broccoli rabe and return to the pot. Stir in sausage mixture.

Transfer to a 3-quart baking dish or divide among four 16-ounce gratin dishes. Top with mozzarella and Parmesan. Bake until cheese has melted and liquid is bubbling, about 15 minutes.

*A note to my readers who do not use US measurements – there is a recipe measurement/temperature converter tool in the side bar under Blogroll. Just click on the title and a new page will open with the converter tool.


appetizer cover

What kinds of appetizers should you serve on Thanksgiving or before other holiday dinners? What kinds of appetizers you serve depends on how much you want to spend and what type of event you’re cooking for. Don’t think, however, that appetizers have to be fancy and unusual. It’s best to lean toward the practical side and serve appetizers that most people like.

For a formal or semi-formal party: Serve such items as chilled shrimp with a dipping sauce, oysters on the half shell, mini quiches, stuffed mushrooms, finger sandwiches, tartlets, baked brie with crackers and cocktail meatballs.
For home-style parties: Serve various chips and dips, meat and cheese trays, cracker trays, cocktail sausages, cheese balls, chicken nuggets and veggies.
Generally, serving appetizers is a good idea. Appetizers give guests something to do, while waiting for dinner.

This time of year, however, can turn into an eating frenzy. Cocktails, dips laden with fat, fried food and lots of sweet desserts can be the usual fare. Not exactly healthy. While you don’t necessarily have to eat like you are dieting, remember that you may be eating a lot more calories at these holiday parties than you really want or need. Thanksgiving dinner alone can be over indulgent. You, also, want appetizers that won’t ruin your guests appetites for the main event.

Appetizers are just that – a little something in anticipation of the main meal. They should not be the main meal, unless this is a cocktail party where dinner will not be served.

Some tips on creating healthy but good tasting appetizers:

Don’t overlook the power of a good vegetable tray, especially served alongside a low-fat dip with great flavor. Here is a tip for giving the vegetables good taste – boil the vegetables for one minute in abundant salted water, drain, chill in ice water, drain and dry the vegetables. Chill in the refrigerator.until serving time.

It’s easy to go overboard when it comes to pre-dinner cheeses. Serve lower fat cheeses like Swiss, fresh mozzarella or well aged Italian hard cheeses that can be eaten without crackers.

Wrap small pieces of cheese or fruit in pieces of prosciutto for a delicious appetizer.

Healthier fresh salsas and bean purées or hummus make for smart dips. Serve baked snacks instead of fried.

Popcorn is a healthy whole grain and can be dressed up with flavorful herbs and spices for a special-occasion treat.

For recipes that call for a cup of regular mayonnaise, blend 1/2 cup of light mayonnaise and 1/2 cup of fat-free sour cream or Greek yogurt. You’ll cut more than 1,000 calories and more than 130 grams of fat for every 1 cup.

Nuts are an excellent party snack, especially almonds or walnuts because they offer the best health benefits. They are a great protein source and the fat in them will help keep you fuller and not as tempted to binge.

Be mindful of what drinks you choose and be careful not to go overboard—especially during the appetizer course. Remember, too, that the size of the glass and serving makes a big difference. A serving of wine is 5 oz.

Here are some easy appetizers you may like to prepare for your future holiday gatherings.

Green-Olive-Tapenade-Resized-006

Artichoke Tapenade

Good on a vegetable tray.

Yield: 1 1/2 cups

Ingredients

  • 3 tablespoons capers, drained
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon black pepper
  • 10 large pitted green olives
  • 2 garlic cloves, minced
  • 1 (14-ounce) can artichoke hearts, drained or one package of frozen artichoke hearts, defrosted

Directions

Combine all ingredients in the bowl of a food processor. Pulse until smooth.

appetizer crab

Crab Stuffed Mushrooms

Ingredients

  • 16 small cremini mushrooms, stems removed
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon garlic powder
  • Kosher salt
  • 1 tablespoon butter
  • 1 shallot, minced
  • 8 ounces lump crabmeat, picked over
  • 1/4 cup dry white wine
  • Finely grated zest and juice of 1 lemon
  • 1/4 cup finely chopped fresh parsley
  • Freshly ground pepper
  • 1/4 cup panko (Japanese breadcrumbs)
  • Lemon wedges, for serving

Directions

Prepare the mushrooms: Preheat the oven to 400 degrees F. Toss the mushrooms with 1 tablespoon olive oil, the garlic powder and season with salt. Arrange the mushrooms snugly in a baking dish and bake until tender, about 15 minutes.

Heat the remaining 1 tablespoon olive oil and the butter in a skillet over medium heat. Add the shallot and crab meat; cook until the shallot is soft, about 3 minutes. Stir in the wine and cook until slightly reduced, about 1 minute. Add the lemon zest, juice and parsley. Season with salt and pepper. Remove the skillet from the heat and push the crab mixture to one side of the skillet; let any excess juices collect on the opposite side.

Remove the mushrooms from the oven and preheat the broiler. Stuff the mushrooms with the crab mixture. Toss the panko with the juices in the skillet; sprinkle over the mushrooms. Broil until golden, about 2 minutes. Squeeze lemon wedges on top.

appetizertomatoes.jpg.rend.snigalleryslide

Chicken Salad Stuffed Cherry Tomatoes

Ingredients

  • 2 (8-ounce) boneless, skinless chicken breasts
  • Chicken broth
  • 16 cherry tomatoes
  • 2 Granny Smith apples
  • 1 teaspoon lemon juice, to keep apples from turning brown
  • Salt and freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 3 tablespoons light mayonnaise
  • 2 teaspoons chopped fresh parsley leaves
  • 16 very small leaves rosemary, for garnish

Directions

Poach chicken in enough chicken broth to just cover the breasts for about 8 minutes or until an instant-read thermometer in the thickest part of the meat registers 165°F. Set aside to cool.

Carefully cut off a thin slice of the top of the tomatoes (be careful not to remove too much) and scoop out seeds. (A 1/4 teaspoon measuring spoon works well for this procedure.)

Peel apples, remove core and chop fine and coat in lemon juice.

Finely chop cooled chicken, season with salt and pepper and cinnamon, stir in mayonnaise and chopped parsley, mixing well.

Spoon chicken salad into tomatoes and garnish with the rosemary leaves. Chill until serving time.

appetizerGrilledPrawn

Broiled Shrimp with Caper Sauce

This recipe is easily doubled.

Ingredients

Sauce

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup large capers, drained and finely chopped
  • 1 small shallot, finely minced
  • Kosher salt and freshly cracked black pepper

Shrimp

  • 12 extra-large shrimp, about 1 pound, peeled, deveined, tail left on
  • 3 tablespoons good olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • ½ teaspoon dried oregano
  • Kosher salt and freshly ground black pepper

Directions

Preheat the broiler.

To make the sauce: In a small bowl, stir together the yogurt, capers, shallots and season with salt and pepper, to taste. Let stand to allow flavors to mingle.

To make the shrimp:  Mix shrimp with oil, lemon juice, garlic, oregano and season well with salt and pepper. Place shrimp on a broiler pan.

Broil the shrimp, turning once, until bright pink and just cooked through, 1 1/2 to 2 minutes per side. Serve with the sauce.

appetizer falafel

Baked Falafel

Ingredients

  • One 15- to 16-ounce can low salt chickpeas, drained and rinsed
  • 1 small onion or 2 scallions (white and light green parts), roughly chopped
  • 2 garlic cloves, smashed
  • 3 tablespoons roughly chopped flat-leaf parsley
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon cayenne
  • 2 tablespoons all-purpose flour
  • 1 teaspoon baking powder
  • Juice of 1 lemon, divided (3 tablespoons)
  • 3 tablespoons olive oil, divided
  • Salt and pepper to taste
  • Hummus, tzatziki or tahini sauce as a condiment

Directions
Preheat oven to 450°F and set racks in upper and lower thirds of oven. Grease or line 2 baking sheets with parchment or foil.

Combine the chickpeas, onion, garlic, parsley, spices, flour, baking powder, half of the lemon juice, 1 tablespoon olive oil and salt and pepper to taste in a food processor. Pulse until well combined but mixture is still relatively coarse. You do not want a puree.

Using your hands or a small cookie scoop, shape the mixture into about 24 balls (roughly 1½ inches in diameter) and arrange on the the prepared baking sheets. Flatten each slightly and brush the tops with the remaining olive oil.

Bake for 10 to 12 minutes, then turn patties (rotating the trays when you take them out) and bake for another 10-12 minutes or until brown. Serve with hummus or yogurt sauce..


Tremiti_01

The Isole Tremiti are an archipelago in the Adriatic Sea, north of the Gargano Peninsula. They form part of the Gargano National Park. The name of the islands relates to their seismic danger with a history of earthquakes in the area: tremiti means “tremors”. Thousands of years of history can be found in this small archipelago and it is preserved in a large open-air museum.

Tremiti 2

The Islands:

San Domino is the most developed island and has the only sand beach in the archipelago.
San Nicola is where most of the population resides. It is the site of a monastery where a monk named Nicolò was buried. Legend has it that every time someone tried to move his corpse off the island, a violent storm would break out, preventing navigation around the island.
Capraia is deserted.
Cretaccio is a large block of clay and uninhabited.
Pianosa is a small, uninhabited island. Sometimes, during storms, the waves cover it.

isole tremiti

 

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The Archipelago Sea is characterized by crystal-clear waters that allow light to penetrate to great depths. Another interesting aspect is the presence of numerous underwater caves, which were created by the erosion of the limestone. The different configurations of the three islands and coasts are reflected in the type of seabed around them. The south-eastern slopes of San Domino and Caprara have a rocky bottom which extends to a depth of no more than 10-15 m. Near the island of St. Nicholas, the rocky bottom is made ​​up of collapsed stones. While Caprara’s coastline, has a rocky bottom that does not exceed 30 meters. The north-west coast is characterized by high, steep cliffs.

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The islands were used for the internment of political prisoners during Benito Mussolini’s Fascist regime. The islands have been a confinement place since ancient times. Emperor Augustus had his granddaughter, Julia the Younger, exiled to one of these islands, then named Trimerus, where she died after 20 years.

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In the Middle Ages the archipelago was ruled by the Abbey of Santa Maria a Mare (“Holy Mary on the Sea”) at San Nicola island, apparently founded in the 9th century by Benedictine monks from Montecassino. In 1334 the abbey was destroyed by Dalmatian pirates from Omiš. In 1412 the Lateran Canons took ownership of the islands and restored the abbey with cisterns and fortifications that were able to withstand the assault of Ottoman ships in 1567. The abbey was taken over in 1783 by King Ferdinand IV of Naples, who set up a penal colony. During the Napoleonic age, the islands were a stronghold of Joachim Murat’s supporters, who resisted a British fleet in 1809. In 1843, to repopulate the islands, King Ferdinand II of Two Sicilies moved a number of people from the Naples’ slums to the islands and most became fishermen. In 1911, about 1,300 Libyans, who had resisted Italian colonial rule, were confined to Tremiti. After a year, around one-third of them had died, mainly from typhus.

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The economy of the Tremiti Islands is mainly based on fishing, agriculture and tourism. The islands are now an important tourist attraction because of the clear waters surrounding them. Up to 100,000 visitors come to the islands in the summer season, as such, there is an increasing demand for hotels, apartments, resorts and campgrounds. Ferry services from the mainland operate from Termoli, Foggia, Vieste, Rodi Garganico and Capoiale.

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Original Recipes From The Region.

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Friselle with Tomatoes

The Friselle are typical of the region. They consist of bagel type bread made with durum wheat flour.  That are cut in half horizontally (when half-cooked) and baked again until crispy.

Ingredients

  • 4 friselle
  • Half pound of cherry tomatoes
  • Few leaves of basil
  • Garlic
  • Oregano
  • Extra virgin olive oil
  • Lettuce, optional

Directions

Cut the tomatoes into small pieces and place them in a serving bowl.

Add chopped garlic, chopped basil, a bit of oregano and olive oil.

Wet the friselle with a small amount of water and place them on a large plate

Cover the friselle with the tomato mixture. Serve with lettuce, if desired.

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Seafood Spaghetti

The region has a long coastline and a very active fish business with various types of seafood that can be found easily in local fish markets.

Ingredients

  • 12 oz spaghetti
  • 1 ¼ lbs mixed seafood (mussels, clams, etc.)
  • 5-6 oz prawns (or large shrimp)
  • 1/4 lb of eels
  • 4 sea dates (unique to the region but similar to mussels)
  • Parsley
  • 1 clove of garlic
  • 1/2 cup tomato pulp
  • Salt
  • Pepper

Directions

Scrub the shellfish. Heat them in a frying pan over medium heat until they open.

Get rid of those that do not open.

Shell the prawns; debone and cut the eel into pieces.

Scrub the sea dates.

Cook one clove of garlic with some oil, add the clams, shrimp, dates and the pieces of eel and salt and pepper to taste.

Add the chopped tomatoes and chopped parsley. Cook over medium heat until the sauce thickens.

Cook the spaghetti in boiling salted water until al dente. Drain and pour the spaghetti into the pan with the sauce. Sautè for a couple of minutes and serve hot.

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Broccoli with Black Olives

Broccoli is an essential part of the region’s cuisine.

Ingredients

  • 1 ½ lbs broccoli
  • 6 tablespoons extra virgin olive oil
  • 2 oz pitted black olives, chopped
  • 1/2 cup dry white wine
  • 1/3 grated pecorino cheese
  • 1/4 teaspoon chilli flakes
  • Salt

Directions

Cut the broccoli into small pieces.

Steam them for 4 minutes and put them into a saucepan.

Add the olive oil, olives, wine and chilli. Add salt to taste and cook over low heat for about 10 minutes.

Add the grated pecorino cheese and stir for another two minutes. Serve.

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Emilian roll

4 servings

Ingredients

  • 2 lbs boneless pork or veal loin
  • 4 oz Mortadella, sliced thin
  • 1 lb spinach
  • 2 eggs
  • 3 oz butter
  • 2 tablespoons grated Grana Padano cheese
  • A little dry white wine
  • A little broth
  • Oil
  • Pepper
  • Salt

Directions

Cook the spinach, squeeze dry and saute in a pan with 2 oz of butter and a little salt.

Beat the eggs with a pinch of salt and pepper, add the cheese, then add the spinach.

Pour the mixture into a greased skillet and make an omelet.

Pound the meat between pieces of plastic wrap. Place the slices of mortadella on the meat and then the omelet, cut to fit.

Roll the meat up jelly roll style and tie closed with kitchen twine.

Heat the remaining butter and a little oil in an ovenproof pan, brown the meat roll, sprinkle with wine and let it evaporate. Put the pan in the oven and cook for 1 hour and 20 minutes.

Pour a little broth every now and then over the meat to keep the bottom of the pan moist.

Serve sliced after removing the twine.


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Romano beans are a form of flat snap bean which originated in Italy. Specialty grocers and farmers’ markets sometimes carry them and they can also be grown at home, assuming you live in an area with a Mediterranean climate. They are usually available in late summer and fall. They are also readily available frozen in most markets.

Like other snap beans, Romano beans are supposed to be eaten whole. They are considered ripe when they make a crisp “snap” if they are broken in half, and they have a very mild flavor and a tender texture. These beans are often braised with other vegetables and eaten as a side dish. They can also be added to soups, stews, stir fries and an assortment of other dishes. These beans can also be pickled.

You may also hear these legumes referred to as Italian flat beans or Italian snap beans, but don’t confuse them with fava beans, which are sometimes labeled as “Italian broad beans.” These snap beans are flattened, rather than rounded, as one might expect. To use Romano beans, snap or trim off the ends and rinse the pods to remove any dirt from the field. These beans can be lightly cooked to retain their crunchy texture or cooked until they are extremely tender. However, overcooking will cause the beans to turn into a tasteless mush, so  take care when preparing them in braised and other long-cooked dishes.

In addition to being available in classic green, Romanos also come in yellow and purple, for cooks who like to play around with different colors in their cooking. When selecting Romano beans in the market, look for crisp specimens with even coloration and no soft spots or signs of mold. Limp, listless beans should be avoided and the beans should be stored in paper bags and used within a few days for best results.

How to Steam

Step 1
Rinse Romano beans under running water to wash away any debris. Drain the beans in a colander.

Step 2
Set a steamer basket in a large cooking pot with 1 inch of water in the bottom. Turn the heat to high, and bring the water to a boil.

Step 3
Chop the stem and tips of the beans off with a sharp paring knife while the water is heating. Cut the beans into 1- to 1 1/2-inch sections. For an attractive visual effect, hold the knife at a 45-degree angle to the beans, to cut sections on the diagonal.

Step 4
Place the bean pieces in the steamer basket. Set the lid on the pot, and cook for three to four minutes.

Step 5
Remove the lid, and test the beans tenderness with the tip of a sharp knife. If the beans are not yet soft, use a spoon to rotate the pieces at the top of the steamer basket to the bottom, nearer the water. Cover with the lid, and cook for another two to three minutes.

Step 6
Drain the beans in a colander and serve immediately, seasoned with salt or salt substitute and fresh-ground black pepper to taste.

How to Boil

Step 1
Fill a large pot half full of water, add 1 to 2 tsp. salt, and cover the pot with a lid. Bring the water to a full, rolling boil over high heat.

Step 2
Add washed Romano beans that have been cut into 1- to 2-inch pieces to the pot of boiling water.

Step 3
Boil bean pieces until tender. Remove the bean pieces from the pot with a slotted spoon, and serve promptly.

How to Braise

Step 1
Cook onions, celery, carrots or any other garnish or vegetable you prefer, in olive oil over medium heat until golden.

Step 2
Add additional flavorings such as tomatoes or minced garlic, then add cut Romano beans. Add seasonings of your choice to taste.

Step 3
Simmer over medium-low heat for 40 to 50 minutes, stirring occasionally, until the beans are soft and most of the moisture has evaporated. Cool your braised Romano beans for five to 10 minutes before serving.

Tips

  • If you are using the steamed beans in a cold salad recipe, place the drained beans in a large bowl filled with cold water and ice. Allow the beans to cool completely before draining in a colander.
  • If you have both small and large beans to cook, separate them into two batches for cooking because the thicker ones take longer to become tender.
  • Add cooked garbanzo beans or potatoes to braised Romano beans to make a hearty entrée.

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Sautéed Romano Beans

Servings: 4

Ingredients

  • 1 pound Romano beans
  • 3 tablespoons olive oil, divided
  • 2 tablespoons minced shallots
  • 2 cloves garlic, minced
  • 1/4 cup loosely packed fresh oregano leaves
  • 3/4 teaspoon salt
  • Freshly ground black pepper
  • 1/2 cup cherry or grape tomatoes
  • 1/2 teaspoon balsamic vinegar

Directions

Rinse the beans under cold running water. Drain, leaving any water clinging to the beans. Trim the ends and set aside.

In a large skillet, heat 2 tablespoons of the olive oil. Add the shallots and sauté over medium heat about 1 minute. Add the garlic and continue to sauté for 30 to 45 seconds, until tender and fragrant but not browned. Remove the sautéed shallots and garlic from the pan with a slotted spoon, pressing any excess oil back into the skillet. Set aside.

Add the remaining 1 tablespoon oil to the skillet. Once the oil is hot, add the beans, oregano leaves, salt and pepper to taste. Sauté over medium heat, stirring frequently until the beans are browned in spots and tender but retain some crispness, about 10 to 12 minutes. Stir in the tomatoes and cook 2 minutes. Stir in the sautéed shallots and garlic. Cook just until aromatic, about 30 seconds.

Remove the pan from heat and let the beans cool slightly. Stir in the balsamic vinegar and allow contents to cool to room temperature. Remove the salad from the pan to a serving platter.

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Braised Romano Beans

Ingredients

  • 1/2 cup extra virgin olive oil
  • 1/2 cup minced celery
  • 1/2 cup minced carrot
  • 1 cup minced red onion
  • 1 clove garlic, crushed
  • 2 sprigs fresh rosemary
  • 1 teaspoon tomato paste
  • 1 cup canned crushed Italian tomatoes
  • Salt and freshly ground black pepper
  • 1 1/2 pounds romano beans (flat green beans), ends trimmed

Directions

Heat oil in a deep skillet or a shallow three-quart saucepan. Add celery, carrot and onion and cook over medium heat, stirring occasionally, until vegetables barely begin to brown, about 25 minutes. Add garlic and rosemary and cook until fragrant, a few minutes. Stir in tomato paste and tomatoes. Bring to a simmer. Season with salt and pepper. Simmer until mixture is well combined, about 5 minutes.

Add beans, setting them in pan all in one direction. Add 1/2 cup water. Bring to a simmer. Baste beans, season with salt, reduce heat to low. Cook gently, partly covered, turning beans in sauce from time to time, until beans are very tender, about 40 minutes. Adjust seasoning and serve hot or at room temperature.

Yield: 6 servings.

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Romano Bean Vegetable Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 chopped onion
  • 2 minced cloves of garlic
  • 2 chopped celery stalks
  • 2 chopped carrots
  • 5 cups chicken stock
  • 1 cup  water
  • 1 can (28 oz)  diced plum tomatoes
  • ½ teaspoon dried oregano
  • 3/4 cup small pasta, cooked
  • 16 oz frozen romano beans, partially defrosted
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1/4 teaspoon each salt and pepper
  • Grated Parmesan cheese

Directions

In large saucepan or Dutch oven, heat oil over medium heat; cook onion, garlic, celery and carrots, stirring often, until onion is softened, about 5 minutes.

Stir in stock, water, oregano and tomatoes bring to boil. Reduce heat and simmer until vegetables are tender, about 30 minutes.

Cook pasta in boiling salted water until al dente. Drain.  Add pasta, chickpeas, romano beans, salt and pepper to the soup and cook until the beans are heated.

Serve sprinkled with Parmesan cheese.

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Braised Chicken With Romano Beans

Ingredients

  • 4 chicken thighs, trimmed
  • 1/4 cup flour
  • 1 tablespoon olive oil
  • 1/3 cup dry red wine
  • 1/2 lb romano beans (You can also use frozen)
  • 3 garlic cloves
  • 1 (14 1/2 ounce) cans chopped tomatoes
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon fresh rosemary
  • 1/3 cup kalamata olive, sliced in quarters
  • Salt and pepper

Directions

Heat olive oil in a pan that has a cover. Trim the chicken thighs of extra fat, cut in half if possible, and season with salt and pepper.

Lightly dust the chicken with flour and fry over medium high heat until well browned, but not too much. Any burning is very apparent in the dish, so keep it brown, not black. Turn and finish browning.

Deglaze pan with the wine until most of the liquid is gone.

Trim Romano beans and cut on the diagonal into 1 1/2 inch pieces. Toss into pan and stir to get the cooking going. After a couple of minutes, toss in the peeled and crushed garlic. Stir another 2 minutes being careful not to burn the garlic.

Add the tomatoes and juices to the pan along with the rosemary, garlic, and additional salt and pepper as desired.

Bring to a simmer and reduce heat. Cover the pan, but leave the lid slightly ajar. Allow to cook on low heat (keep a simmer going) for 20 minutes.

Add the olives and cook an additional five minutes.

539w

Italian Green Bean and Meatball Stew

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, coarsely chopped
  • 3 pounds ground beef or turkey
  • 1 cup seasoned Italian breadcrumbs
  • 1/4 cup freshly grated Parmesan, plus extra for topping
  • 1 bunch parsley, stemmed and finely chopped
  • 2 eggs
  • 3 cans (28 ounces each) Italian peeled tomatoes, crushed 
  • 2 1/2 cups chicken stock
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon crushed red pepper
  • 4 pounds small red potatoes, skin on, cut into 1-inch pieces
  • 3 pounds Italian green beans, cut into 1 1/2-inch pieces

Directions

Heat oven to 400 degrees F

Meanwhile, in a large bowl, mix the meat with the breadcrumbs, Parmesan, parsley and eggs. With clean hands, work the mixture well. Shape it into 1 inch meatballs and place on  greased baking sheets. Bake for 20 minutes or until brown and cooked through.

In a soup pot, heat the oil and cook the onion, stirring often, for 10 minutes or until it begins to brown. Add the tomatoes and chicken stock. Stir well. Cook over medium heat until the mixture comes to a simmer. Add salt and red pepper. Add the potatoes and simmer for 10 minutes or until tender.

Add the green beans and the meatballs. With the back of a ladle, gently press the meatballs into the liquid so they’re just submerged. Try not to break the potatoes or meatballs. Cover and simmer gently for 1 hour. Serve with shaved parmesan cheese over the top.


dutch_oven_campfireWEB

Dutch ovens are cylindrical, heavy gauge cooking pots with tight-fitting lids that can be used either on a range top or in the oven. The heavy metal or ceramic construction provides constant, even and multi-directional radiant heat to the food being cooked inside.

The term “Dutch oven” is something of a misnomer in that the pots are neither Dutch nor actual ovens. Rather, it refers to the casting process developed in Holland by which brass vessels were cast in dry-sand molds. In 1704, an Englishman by the name of Abraham Darby traveled to the Netherlands to observe how the thick-walled cast-iron pots were made and, eventually, patented a similar process for use in England and its American colonies.

A Dutch oven has the advantage of using one pot from start to finish — you can sear protein in the same pan you use to braise. When using a Dutch oven, you can braise on the stove top or in the oven. Almost any cooking task can be performed in a Dutch oven.

All of my recipes below are cooked on top of the stove but you could easily finish the braising process in the oven. Cover and place the Dutch Oven on the middle of a rack in an oven that has been pre-heated to 300° Fahrenheit and follow the cooking times below.

How to Make Dutch Oven Recipes in a Slow Cooker.

Converting from a Dutch Oven to a slow cooker is easy. If a recipe has any searing, sauteing or deglazing steps, complete those steps in a pan on the stove top. After adding the liquid, transfer everything to the slow cooker. For recipes that call for either stove top simmering or an oven temperature of 300 degrees F or more, set your slow cooker to HIGH. For recipes under 300 degrees F, use the LOW setting. Slow cookers prevent liquid from evaporating, so sauces come out thinner than in a Dutch Oven.

SLOW COOKER DUTCH OVEN
12 hours/Low 3 hours/325° F
10 hours/Low 2 1/2 hours/325° F
8 hours/Low 2 hours/325° F
6 hours/Low 1 1/2 hours/325° F
5 hours/Low 1 hour, 15 min./325° F
4 hours/Low 1 hour/325° F
4 hours/High 2 hours/325° F
3 hours/Low 45 min./325° F
3 hours/High 1 1/2 hours/325° F
2 hours/Low 30 min./325° F
2 hours/High 1 hour/325° F
1 hour/Low 15 min./325° F
1 hour/High 30 min./325° F

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Quick Cooking Pork and Vegetable Stew Italiano

4 servings

Ingredients

  • 3 tablespoons flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 lbs boneless pork loin cut into 3/4-inch cubes
  • 2 tablespoons olive oil, divided
  • 1/2 onion, medium, chopped
  • 2 stalks celery, thinly sliced
  • 1 green bell pepper, chopped
  • 2 cups fresh mushrooms, sliced
  • 1 tablespoon chopped garlic
  • 2 medium zucchinis, halved lengthwise, cut into 1/2-inch slices
  • 1 cup canned diced Italian tomatoes
  • 14 1/2 oz canned low sodium chicken broth
  • 1 tablespoon fresh basil , torn
  • 2 teaspoons fresh oregano, chopped

Directions

Combine flour, salt and pepper in a plastic bag. Add pork pieces and shake to coat. Set aside.

Heat 1 tablespoon oil in a Dutch Oven over medium-high heat. Add onion, celery, green pepper and mushrooms. Sauté for 5 minutes, until vegetables are softened. Add garlic and sauté for another 30 seconds. Transfer vegetables to a bowl and set aside.

Heat remaining oil over medium-high heat. Sauté pork on all sides, until golden brown, about 5 minutes.

Return sautéed vegetables to the pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until pork is tender. Stir in basil and oregano, season with salt and pepper and serve.

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Italian Vegetable Stew

6 servings

Ingredients

  • Half of a 1-lb. loaf sourdough bread, torn into 2” pieces (about 6 cups)
  • 1 bunch collard greens, center ribs and stems removed
  • 1 bunch Tuscan or other kale, center ribs and stems removed
  • Kosher salt
  • 2 tablespoons olive oil, divided, plus more for serving
  • 2 medium carrots, peeled, finely chopped
  • 2 celery stalks, finely chopped
  • 1 leek, white and pale-green parts only, chopped
  • 4 cloves garlic cloves, chopped
  • ½ teaspoon crushed red pepper flakes
  • 1 28-oz can diced Italian tomatoes
  • 8 cups low-sodium vegetable broth
  • 3 15-oz. cans cannellini (white kidney) beans, drained and rinsed
  • 4 sprigs thyme
  • 1 sprig marjoram or oregano
  • 1 bay leaf
  • Freshly ground black pepper
  • Shaved Parmesan (for serving

Directions

Scatter bread on a rimmed baking sheet in a single layer. Let stand at room temperature to slightly dry out, about 2 hours.

Cook greens separately in a large pot (Dutch Oven) of boiling salted water until slightly softened, about 3 minutes per batch. Cool. Squeeze out excess water; roughly chop. Set aside.

In the empty pot heat 2 tablespoons oil over medium heat. Add carrots, celery and leek; stir often until softened, 8–10 minutes.

Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes, broth, beans, thyme, marjoram, bay leaf and reserved greens; season with salt and pepper.

Bring to a boil, reduce heat and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard herb sprigs and bay leaf.

Just before serving, gently stir bread into the soup. Divide among bowls, top with Parmesan and drizzle with oil.

DO AHEAD: Stew can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. Store bread airtight at room temperature.

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Spicy Cioppino

For 2

Ingredients

  • 6 fingerling potatoes, quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons flour
  • 1 small sweet onion, sliced
  • 1 jalapeno, minced
  • 2 garlic, minced
  • 1/2 teaspoon each dried oregano and basil
  • 1 teaspoon hot paprika (or half cayenne and half smoked paprika)
  • 1 teaspoon Old Bay seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry white wine
  • 1/2 cup clam juice
  • 1/2 cup heavy cream
  • 2 fresh plum tomatoes seeded and finely diced
  • 1 white fish fillet (cod, halibut, grouper) diced (about 8 ounces)
  • 6 sea scallops and 6 peeled shrimp, patted dry 
  • 6 mussels and 6 small clams
  • 2 tablespoons capers, rinsed
  • 2 tablespoon minced fresh parsley and/or basil
  • Sourdough bread

Directions

Place potatoes in a Dutch Oven, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 8-10 minutes. Drain and set aside.

Add 1 tablespoon oil onion, garlic and jalapeno to the pan and stir to coat. Reduce heat to medium-low and cook, stirring often, until vegetables soften, about 4- 5 minutes.

Increase heat to medium-high, add seasonings, salt and pepper, wine, clam juice and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, for 6 to 8 minutes.

Add the clams and mussels and cook until the shellfish open.

Season fish, shrimp and scallops with salt and pepper. Add the fish, shrimp and scallops, cooked potatoes, cream and capers to the pot, return to a simmer and cook until heated through and white fish is cooked, about 2-3 minutes. Garnish with parsley, if desired. Serve with sourdough bread.

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Italian Beef Stew

8 servings

Ingredients

  • 2 tablespoons plus 1 teaspoon olive oil, divided
  • 1 1/2 cups chopped onion
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 1/4 cup all-purpose flour
  • 2 pounds boneless chuck roast, trimmed and cut into cubes
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 1 cup dry red wine
  • 4 cups diced Italian tomatoes
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 cup water
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons chopped fresh thyme
  • 1 bay leaf
  • 8-ounce package whole cremini mushrooms, quartered
  • 3/4 cup (1/4-inch-thick) slices carrot
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped parsley

Directions

Heat 1 tablespoon oil in a Dutch Oven.

Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper and dredge in the flour.

Add half the beef to the pan; sauté 6 minutes, browning on all sides. Remove from the pan to a bowl. Repeat procedure with oil and beef.

Add the remaining 1 teaspoon oil to the pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly.

Add wine to the pan and bring to a boil, scraping bottom of the pan (about 5 minutes). Return meat to the pan. Add tomatoes and the next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.

Uncover and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil and parsley.

chickpea-stew-646

Chickpea and Chicken Stew

Ingredients

  • 2 tablespoons olive oil
  • 2 skinless, boneless chicken thighs, sliced into ½ inch thick lengths
  • Kosher salt
  • 3 large garlic cloves, minced
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 3/4 teaspoon crushed red pepper flakes
  • 2 bay leaves
  • 2 15-ounce cans chickpeas, rinsed, drained
  • 1/2 cup diced, drained roasted red peppers from a jar
  • 2 tablespoons fresh lemon juice
  • 2 cups 1′ cubes country-style bread
  • 3 tablespoons coarsely chopped flat-leaf parsley

Directions

Heat 2 tablespoons oil in a Dutch Oven over medium-high heat. Season chicken with salt; add to the pot and cook, turning once, until browned, about 8 minutes. Transfer to a plate.

Reduce heat to low and add garlic and cook, stirring often, until fragrant, 30–60 seconds. Add oregano, tomato paste and red pepper flakes; stir until a smooth paste forms, about 1 minute. Add reserved, browned chicken with any accumulated juices, along with bay leaves and 4 cups water. Scrape up any browned bits. Bring to a boil; reduce heat to medium-low and simmer, uncovered, occasionally stirring, until chicken is tender, about 10-12 minutes.

Add chickpeas to the pot; bring to a simmer and cook for 5 minutes. Add diced red peppers. Stir in lemon juice; simmer for 1 minute. Season with salt and more lemon juice, if desired. Divide bread cubes among bowls. Ladle stew over. Garnish with parsley.

 


childrens-character-design-corn-chowder

It seems that summer went by so quickly. And here we are on the verge of Halloween.

This is the time of year when kids are getting back into the swing of classes and homework and parents are gearing up for busy evenings filled with after-school activities. These quick weeknight meals will help you fit dinner into the family’s schedule every night. With a little creative planning and a handy list of go-to meals, you can make quick meals for busy nights. You’ll avoid fast food, eat well and spend less!

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Lemony Chicken

Serve with cooked rice and steamed broccoli florets.

Ingredients

  • 6 medium boneless skinless chicken breast halves (1-1/2 pounds)
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoons pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 tablespoons butter
  • 2 lemons, sliced
  • 2 tablespoons lemon juice
  • Hot cooked rice
  • Broccoli florets

Directions

Place each chicken breast between two pieces of plastic wrap. Pound lightly into a rectangle about 1/4 to 1/8 inch thick. Remove plastic wrap.

In a shallow bowl, combine the flour, salt, pepper, oregano and garlic powder. Coat chicken breasts with flour mixture, pressing it into the chicken.

In a 12-inch skillet cook half the chicken breasts in 1 tablespoon and 1 tablespoon oil butter over medium-high heat for about 3 minutes on each side or until brown and no longer pink. Remove chicken from skillet. Repeat with remaining butter, oil and chicken. Remove to the plate with the browned chicken.

Add lemon slices to the skillet; cook for 2 to 3 minutes or until lightly browned, turning once. Return all of the chicken to the skillet, overlapping chicken breasts slightly. Drizzle lemon juice over the chicken breasts. Cook for 2 minutes more to heat through. Serve chicken, lemon slices and pan juices over hot cooked rice. Makes 6 servings.

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Fresh Tomato Topped Pork

Ingredients

  • 4 boneless pork loin chops, 3/4-inches thick
  • 2 tablespoons olive oil
  • 1 large red onion, quartered and sliced (2 cups)
  • 2 tomatoes, cut into thin wedges
  • 2 tablespoons Balsamic vinegar
  • Mashed Potatoes, recipe below
  • Peas

Directions

Prepare mashed potatoes according to recipe below.

Season chops with salt and pepper.

In 12-inch skillet heat oil over medium-high heat. Add pork chops; cook 3 minutes. Turn pork over, add onion. Cook 10 minutes more or until chops are cooked through (160F), and stirring onion occasionally. Transfer chops to serving plates leaving onion in the pan.

Add tomatoes and vinegar to onion; cook and stir 1 minute more. Pour sauce over pork chops.

Serve with mashed potatoes and peas. Makes 4 servings.

Mashed Potatoes

Ingredients

  • 2 pounds russet or Yukon Gold potatoes, peeled and quartered
  • 2 tablespoons butter
  • 1 cup milk
  • Salt and pepper to taste

Directions

Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. Return drained pot to the heat and heat butter and milk until butter is melted. Return potatoes to the drained pot with the milk/butter mixture.

Using a potato masher or an immersion blender, slowly blend milk mixture and potatoes until smooth and creamy. Season with salt and pepper to taste.

Tortellini-Primavera-Recipe-lg

Tortellini Primavera

Serve with a green salad and whole-grain baguette.

4 servings

Ingredients

  • 14 1/2-ounce can vegetable broth or reduced-sodium chicken broth
  • 2 tablespoons all-purpose flour
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, sliced
  • 1 cup shredded Italian fontina cheese or 3/4 cup shredded Parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt, plus extra for the pasta
  • 16-ounce bag of your favorite frozen mixed vegetables
  • 16-ounce package frozen cheese tortellini

Directions

Put a large pot of water on to boil.

Whisk broth and flour in a small bowl.

Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes.

Remove from the heat and stir in cheese, Italian seasoning and salt.

Add salt and tortellini to the boiling water; return the water to a boil. after 3 minutes add the frozen vegetables and reduce heat to a simmer. Cook until the vegetables and tortellini are tender, 2-3 minutes. Drain; add to the skillet with the sauce and stir to coat. Serve with additional grated cheese.

spinach-fritatta_300

Ham and Spinach Frittata

Serve with some fresh Italian bread and the red leaf lettuce salad.

Ingredients

  • 3 tablespoons olive oil, divided
  • 2 small russet potatoes (about 3/4 pound), peeled and thinly sliced
  • 1 small onion, thinly sliced
  • 9 large eggs
  • Kosher salt and black pepper
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed of excess liquid
  • 4 ounces Cheddar, grated (1 cup)
  • 4 ounces thinly sliced deli ham, cut into 2-inch pieces

Salad

  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 head red leaf lettuce, torn into bite-size pieces (6 cups)

Directions

Heat oven to 400° F. Heat 2 tablespoons of the oil in a large ovenproof nonstick skillet over medium heat. Add the potatoes and onion and cook, turning occasionally, until the potatoes are tender, 12 to 15 minutes.

In a large bowl, whisk together the eggs, ½ teaspoon salt and ¼ teaspoon pepper. Mix in the spinach, Cheddar and ham.

Add the egg mixture to the skillet, stir once, and transfer the skillet to the oven. Cook until the eggs are set, 12 to 14 minutes.

Meanwhile, in a large bowl, whisk together the vinegar, mustard, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper. Add the lettuce and toss to coat. Serve alongside the frittata.

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Salmon Burgers

Serve with frozen sweet potato fries heated in the oven and Easy Cucumber Salad.

Ingredients

  • 16 oz canned salmon, drained (or leftover cooked salmon)
  • 3/4 cup panko (Japanese-style bread crumbs)
  • 2 green onions, thinly sliced
  • 2 tablespoons snipped parsley
  • 2 teaspoons grated fresh ginger
  • 1 clove garlic, minced
  • 2 eggs, lightly beaten
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon lemon juice
  • 2 tablespoons vegetable oil
  • 1 recipe Lemon Mayonnaise, recipe below
  • Sandwich buns and leaf lettuce
  • Easy Cucumber Salad, recipe below

Directions

In a mixing bowl combine panko, green onions, parsley, ginger, garlic, eggs, soy sauce and lemon juice. Stir in salmon.

Line a tray with parchment paper or foil. Divide salmon into four (2/3-cup) mounds on the tray. Shape into 1-inch-thick patties. Cover with plastic wrap; refrigerate 30 minutes while you prepare the other dinner ingredients.

Heat oil in large skillet over medium-high heat. Add salmon patties. Cook 4 to 5 minutes per side or until cooked through (160 degrees F). Serve with Mayonnaise topping on buns with lettuce.

Lemon Mayonnaise

Ingredients

  • 1/4 cup mayonnaise
  • 2 tablespoons red onion, minced
  • 2 teaspoons lemon juice

Directions

In a bowl stir together mayonnaise, red onion, and lime juice. Refrigerate until ready to serve.

406611

Easy Cucumber Salad

Ingredients

  • 2 tablespoons white vinegar
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • 1 teaspoon minced garlic
  • 1 tablespoon white sugar, honey or agave syrup
  • 1 teaspoon salt
  • 1 English seedless cucumber, peeled and sliced

Directions

Whisk together the vinegar, parsley, dill, garlic, sugar and salt in a bowl; stir well. Add the cucumber and stir to coat.



Simmer and Boil

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