Healthy Italian Cooking at Home

Category Archives: zucchini

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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salmon1

Salmon is one of the healthiest fish you can eat. It is high in Omega-3 fatty acids, which are great for the immune and circulatory systems. Salmon is also good for the heart and is low in calories and fat compared to other protein sources.

Salmon purchased at a grocery store or fish market should still have the skin on to maintain its freshness and moisture. Try to buy a whole salmon side or a fillet that is cut from the thickest part of the fish. Request a center cut piece of salmon. Purchase 6 oz. of salmon (170 grams) per person. Avoid salmon with a strong fishy odor. Look for moist, clean-cut fillets.

There are several different kinds of salmon.

  • King Salmon (Chinook) is known for its buttery flavor and texture. It is the largest salmon species and has the highest Omega-3 and oil concentrations of any salmon. It is generally the most expensive salmon you can buy.
  • Sockeye Salmon or Red Salmon is more abundant than King Salmon. It has a bright red-orange color and a very rich flavor. It has a high fat and Omega-3 content. Sockeye is the most common salmon you will find in your local grocery store.
  • Coho Salmon usually appears in grocery stores around August and September. It has a milder flavor that King and Sockeye salmon and is sometimes referred to as silver salmon.
  • Chum Salmon is most often used for canned salmon. It varies greatly in quality and is generally lower in oil than other types of salmon.
  • Pink Humpback Salmon is the most abundant salmon of the species. This salmon is generally canned or smoked. It has a mild flavor and lighter colored flesh.

Salmon fillets adapt well to all cooking methods: baking, broiling, grilling, pan-searing or poaching. Adding a marinade is a common way to infuse the fish with extra flavor. Whether you’re a novice in the kitchen or an experienced cook, there’s no reason to fear salmon. Use the marinade and then choose one of the cooking methods below.

All purpose marinade for salmon:

4 salmon fillets, 6-oz (170 g) each
1/2 teaspoon (2.5 ml) garlic salt
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) olive oil

Combine the garlic salt, lemon juice and olive oil. Whisk the three ingredients together in a small bowl and transfer to a 1-gallon (4-liter) resealable plastic bag.

You can also use a glass dish covered with plastic wrap instead of the bag.

Place the salmon in the marinade and seal the bag. Turn the bag several times to coat all sides of the salmon. If using a glass dish, turn the fillets in the marinade several times to coat all sides, then cover the dish.

Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes.

Salmon, like all fish, is not as dense as red meat and poultry. As a result, it does not need to be marinated for long in order to absorb flavor. Remove the salmon from the refrigerator at least 10 minutes prior to cooking. Doing so raises the temperature, allowing it to cook more evenly throughout.

bakedSalmonFilet

Baking

Preheat the oven to 400℉ (200℃) Prepare a baking sheet with shallow sides by covering it with nonstick aluminum foil and coat the foil with nonstick cooking spray.

Transfer the salmon to the prepared baking sheet. If the salmon fillets have skin on them, lay them skin-side down on the sheet. Position the fillets in a single layer, spaced evenly.

Place the baking sheet on the middle rack in the oven and bake for 15 minutes..

When done, you should be able to easily flake the salmon apart with a fork. The middle should also be opaque

broil-salmon

Broiling

Allow the broiler to heat up for 5 to 10 minutes.

Many broilers only have an “on” setting, but if yours has a separate “high” and “low” setting, set the broiler to high.

Coat the rack with nonstick cooking spray before putting the salmon on it. Using cooking spray can drastically reduce the amount of salmon that gets stuck to the broiler pan rack. You can also cover the broiler rack with foil and poke a few holes in it to make clean up easier.

Transfer the fillets to a broiler pan. Place the fillets on the interior rack inside the pan with the skin-side facing down. Arrange the fillets in a single layer and space them apart evenly.

Place the broiler pan 5 1/2 inches (14 cm) away from the top heating element and cook the salmon for 10-12 minutes.The salmon is done when you can flake the fillets with a fork. The center should be opaque.

You can turn the salmon once during cooking to ensure even browning, but it is not necessary. Turning salmon fillets over can be difficult and may cause the salmon to fall apart.

grilled salmon

Grilling

Preheat the grill. You can use both gas and charcoal grills to prepare salmon fillets.

If using a gas grill, preheat the grill to 450 degrees Fahrenheit (232 degrees Celsius).

If using a charcoal grill, spread a layer of charcoal on the bottom of the grill and light. Allow the coals to burn to a gray color, about 30 minutes.

Place each fillet in the center of a piece of aluminum foil. (You can add herbs, seasoning and lemon slices if you like.) Bring the sides up and fold them together, sealing the packet. Press any raised aluminum foil flat.

Transfer the packets to the grill and cook for 14 to 16 minutes. Turn the packets over once, at the 7 or 8 minute mark, using grill tongs or a heatproof spatula.

Checking the fillets for doneness may be difficult since the foil will be hot to the touch. You may need to wait until after you pull the fish from the grill. If the fillets do not flake easily with a fork or if the center is not opaque, seal the foil again and return to the grill.

Allow the salmon to sit off the grill and in their foil packets at room temperature for 5 minutes, then serve.

Pan-Seared-Salmon-600x400

Pan-Searing

Preheat a skillet or saute pan over high heat. The pan should get hot, but it should not begin to smoke. Coat the pan with 1 tablespoon (15 ml) of olive oil.

Place the fish in the preheated pan. Cook for 4 minutes before turning each fillet over and cooking for an additional 4 minutes.

Use a fish spatula to turn the salmon. Do not use tongs, since the salmon will likely break apart if handled with tongs during the cooking process.

The salmon is done when you can flake the center apart with a fork and when the entire fillet is no longer translucent. After removing them from the heat, you should let the fillets rest at room temperature for 5 minutes before you serve them.

poaching salmon

Poaching

Place 1-2 inches of water in a saucepan with tall sides. Heat over medium heat until the water starts to gently simmer.

If desired, you can salt the water as it heats up. You can also add one chopped shallot or green onion and several sprigs of fresh dill, rosemary or other herbs.

Add the salmon fillets to the pan, skin-side down. Cover and cook for 5 to 10 minutes, depending on its thickness.

If the salmon flakes apart easily with a fork and is no longer translucent inside, it has finished cooking.

Remove the pan from the heat and let rest for 3 to 5 minutes. Remove the fillets with a slotted spatula to a serving platter.

Variations

Experiment with the marinade ingredients by using different combinations of oil, acid and seasoning. Acids usually include vinegars and citrus juices and seasonings can be dry or wet. For instance, you could create a marinade using soy sauce, rice vinegar, olive oil and brown sugar. You could also use a vinaigrette dressing, which already combines vinegar, oil and seasonings.

If baking or pan-searing the salmon fillets, you could coat the fish with a layer of fresh herbs, such as parsley, basil or dill and bread crumbs.

You can prepare a second, separate batch of the marinade and use it as a sauce or glaze. To use it as a glaze, coat grilled, pan-seared or broiled salmon halfway through the cooking process with the mixture using a pastry brush. To use it as a sauce, thicken it on the stove top by cooking the marinade over medium-high heat until it reduces. Pour over the cooked fish.

Here are some of my favorite ways to prepare salmon.

salmon and pasta

Linguine With Roasted Salmon and Lemon

This is a great recipe to make when you have leftover salmon. In fact, cook extra the first night you serve salmon and save some for this recipe.

Ingredients

  • 1 lb linguine pasta
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup chopped red onion
  • 5 medium garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1/2 cup dry white wine
  • 1/2 cup reduced-sodium chicken broth
  • 1/2 cup green olives, pitted and sliced
  • 2 tablespoons lemon juice
  • 2 tablespoons capers, drained
  • 1 teaspoon lemon zest, finely grated
  • 1 1/2 cups cubed, cooked salmon (see recipes above)
  • Salt and freshly ground black pepper
  • 1/4 cup chopped fresh basil leaf

Directions

Cook linguine to the al dente stage.

While the linguine is cooking, heat the oil in a large skillet over medium high heat.

Add onion and garlic and cook 3 minutes, or until soft. Add the thyme and cook about 1 minute. Add wine and cook 1 minute. Add the chicken broth, olives, lemon juice, capers and lemon zest and bring to a simmer and cook for about 5 minutes.

When the linguine is cooked, drain and add it to the pan with the olive-caper mixture. Add the salmon and toss to mix well.

Cook 1 minute just to heat through. Season to taste with salt and pepper.

Remove from the heat and stir in basil.

parmesan salmon

Parmesan Crusted Salmon

Ingredients

  • 1/2 teaspoon seasoned salt
  • 1 tablespoon flour
  • Large zip-top bag
  • 1 1/2 lbs salmon fillets (skin removed)
  • 2 tablespoons light mayonnaise, divided
  • 1/2 cup shredded Parmesan cheese, divided

Directions

Combine seasoned salt and flour in zip-top bag. Cut salmon into 4 portions. Place in the bag; seal tightly and shake to coat.

Preheat a large sauté pan on medium 2-3 minutes. Place fish on a cutting board; spread 1 tablespoon of the mayonnaise over all 4 portions, to coat. Sprinkle 1/4 cup of the cheese over the mayonnaise and press lightly until cheese sticks.

Place salmon in the saute pan with the cheese side down. Lightly coat fish with remaining 1 tablespoon mayonnaise and 1/4 cup cheese, pressing lightly until cheese sticks.

Cover and cook 5-6 minutes on each side or until internal temperature reaches 145°F (or fish is opaque and separates easily with a fork).

sweet-and-smoky-salmon-kabobs-xl

Sweet and Spicy Salmon Kabobs

Ingredients

  • 12 (10-inch) metal or bamboo skewers
  • 2 tablespoons packed dark brown sugar
  • 1 teaspoon smoked paprika
  • 1 teaspoon hot paprika
  • Salt and Pepper
  • 2 1/4 pounds skinless salmon fillet, cut into 1 1/2-inch chunks
  • 2 medium (8-ounce) zucchini, cut into 1/4-inch-thick slices

Directions

If using bamboo skewers, soak skewers in hot water at least 30 minutes.

Prepare outdoor grill for direct grilling on medium heat and oil grates.

In large bowl, combine sugar, paprika, 3/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper. Rub mixture between fingers to break up any lumps of sugar.

Add salmon and zucchini and toss to evenly coat with spice mixture.

Thread zucchini slices 2 at a time, alternating with salmon, onto the skewers. Place on hot grill grate and cook 9 to 11 minutes or until salmon turns opaque throughout, turning occasionally.

salmon-blts-lemon-dill-0607-xlg

Salmon BLT

Makes 4 sandwiches

Ingredients

  • 1/3 cup mayonnaise
  • 2 teaspoons chopped fresh dill
  • 1 teaspoon grated fresh lemon peel
  • 4 pieces (1-inch thick, about 6 ounces each) salmon fillet with the skin
  • Salt and coarsely ground black pepper
  • 8 slices (1⁄2-inch thick) country-style bread
  • 4 romaine lettuce leaves
  • 2 medium tomatoes, sliced
  • 6 slices fully cooked bacon, each broken in half

Directions

Lightly grease grill rack on an outdoor grill. Prepare outdoor grill for covered direct grilling over medium heat.

In a small bowl, stir mayonnaise, dill and lemon peel until mixed; set aside.

Sprinkle salmon with 1/4 teaspoon salt and 1/8 teaspoon pepper.

Place salmon, skin-side down, on hot grill rack and cook, covered, 10 to 12 minutes or until salmon is opaque throughout, without turning over.

Slide a  thin metal spatula between the salmon flesh and skin. Lift salmon from skin and transfer to plate; discard the skin.

Place bread on the grill rack and cook about 1 minute on each side or until lightly toasted.

Spread lemon-dill mayonnaise on 1 side of the toasted bread slices.

Place 1 lettuce leaf, folding to fit, on each of 4 bread slices.

Top each with 2 or 3 tomato slices, 1 salmon fillet, 3 pieces of bacon and another bread slice.


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

pork_and_zucchini_stew_hr

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.

italian-vegetable-stew1-940x600

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.

1201se-cf-italian-beef-stew-m

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.

 


fallpizza

If the chill in the air has you wanting to make some heartier pizzas, look no further for inspiration than the fall farmers’ market. Apples, butternut squash, sage, kale, mushrooms, cauliflower, figs…these ingredients are perfect. The American Heart Association recommends eating eight or more fruit or vegetable servings each day. This fall’s harvest offers the opportunity to revisit the classics while searching for new flavors. What better way to enjoy these ingredients than on a pizza. You can prepare it so many different ways, so experiment and have fun with it. Who knows? Maybe you will create a new family favorite that you can look forward to year after year.

Master Pizza Dough Recipe:

fallpizza5

Make this dough at least one day ahead.

Ingredients

  • 2 1/2 cups unbleached bread flour
  • ½ cup white whole wheat flour
  • 1 teaspoon salt
  • 2 teaspoons instant yeast
  • 2 tablespoons extra virgin olive oil
  • 1 cup water
  • 1 teaspoon honey
  • Semolina flour for dusting

Directions

Combine the flour, salt and yeast in the bowl of an electric mixer. Add the oil, honey and water and stir on low-speed until the flour is all absorbed. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. Transfer the dough to floured work surface and gently round into a ball. Transfer the dough to an oiled bowl and cover with plastic wrap. Refrigerate overnight (or up to 3 days).

fallpizza1

Sage Pesto and Butternut Squash Pizza

For a vegetarian version, leave out the pancetta.

Ingredients

  • One prepared pizza dough, see above, or your favorite pizza dough
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons sage pesto (recipe follows)
  • 3/4 cup caramelized butternut squash (recipe follows)
  • 2 ounces Fontina cheese, shredded
  • 4 thin slices of pancetta cut into bite size pieces
  • 1 leek (white part only), halved lengthwise and cut into 1/4 inch slices
  • Fresh cracked pepper to taste
  • Grated Parmigiano Reggiano cheese
  • Freshly grated nutmeg to taste

Sage pesto:

  • 1 cup walnuts
  • 1 cup loosely packed fresh sage leaves
  • 1/4 cup loosely packed parsley
  • 1/4 teaspoon freshly grated nutmeg
  • 1/2 cup extra virgin olive oil

Caramelized butternut squash:

  • 1/2 small butternut squash cut into 1/2 inch dice
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste

Directions

For the sage pesto:

Combine the walnuts, sage, parsley, salt and nutmeg in the bowl of a food processor and pulse 10 to 15 times to break up the walnuts and herbs somewhat. With the processor running, slowly pour in the olive oil. Process until smooth. Taste and add additional salt, if needed.

For the caramelized butternut squash:

Preheat the oven to 400 degrees F. Place the diced squash on a baking sheet lined with parchment paper. Drizzle with the olive oil and add salt and pepper to taste. Bake for 30 minutes or until the squash is tender, mixing once after 15 minutes. Let cool.

To make the pizza:

Remove dough from the refrigerator and rest at room temperature for 2 hours.

In a small skillet heat the 1 tablespoon of oil and saute the pancetta and leek until  the pancetta begins to brown. Set aside.

Preheat the oven to 450 degrees and place a pizza stone on the bottom rack of the oven. On a lightly floured surface, knead the dough a few times and form it into a round flat disc. Roll or stretch the dough out in a 15 inch pizza pan or a 13×9 rectangular baking pan .

Spread the sage pesto on the dough and then evenly distribute the caramelized squash, the Fontina cheese, the pancetta and the leek. Place the pan on the pizza stone and bake in the oven for 15-20 minutes or until lightly brown. Remove from the oven and add fresh cracked pepper, Parmigiano Reggiano, and additional nutmeg. Slice and serve immediately.

fallpizza2

Fennel, Onion and Italian Sausage Pizza

Ingredients:

  • 1 recipe pizza dough, recipe above
  • 2 tablespoons olive oil
  • 1 large onion, thinly sliced
  • 1 large fennel bulb, cored and thinly sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 8 ounces whole-milk fresh mozzarella cheese, coarsely grated
  • Freshly shaved Parmesan cheese
  • Chopped fennel fronds, for garnish

Directions:

Remove dough from refrigerator and rest at room temperature for 2 hours. On a lightly floured work surface, gently press the dough into flat disks about 1/2 inch thick and 5 inches in diameter.

At least 45 minutes before making the pizza, place a baking stone on a rack in the lower third of the oven. Heat the oven to 450 degrees F.

Saute crumbled Italian sausage in a skillet until no longer brown. Set aside. In the same skillet heat 1 tablespoon olive oil in a large skillet. Add onion, thyme, salt and fennel and cook over medium heat until onions are soft and golden and the fennel is tender, about 15 minutes.

On a lightly floured surface, knead the dough a few times and form it into a round flat disc. Roll or stretch the dough out in a 15 inch pizza pan or a 13×9 rectangular baking pan .

Brush the crust with a thin layer of olive oil. Spread with grated mozzarella and top with sausage, the onion and fennel mixture. Season with pepper.

Place the pan on the pizza stone and bake in the oven for 15-20 minutes or until lightly brown.Remove from the oven and transfer to a cutting board. Sprinkle with shaved Parmesan and a few fennel fronds. Let rest for 3 to 5 minutes before slicing and serving.

fallpizza3

Mushroom, Kale Pizza with Roasted Garlic Sauce

Ingredients

  • 1 large head roasted garlic, see recipe below
  • 2 tablespoons olive oil, divided
  • Salt and pepper to taste
  • 1 large Portobello mushroom, thinly sliced
  • 3 cups torn kale leaves (not tightly packed!)
  • 1 prepared pizza crust, at room temperature
  • 1 cup shredded fontina or mozzarella cheese

Directions

Preheat the oven to 450 degrees F. Place a pizza stone on the bottom rack in the oven.

Remove roasted garlic cloves from their skins and place in small bowl. Add 1 tablespoon of olive oil and mash with fork until smooth. Season with salt and pepper. Set aside.

Heat remaining olive oil in a large skillet over medium-high heat. Add mushroom slices and cook until softened, 3-5 minutes. Add kale and cook until wilted, about 3 minutes more. Remove from heat and season with salt and pepper.

Place pizza dough in a 14-15 inch pizza pan and push dough to the edges.

Spread roasted garlic sauce onto the crust, leaving a 1-inch edge on all sides. Top with half of cheese, mushrooms and kale, then remaining cheese.

Transfer pizza pan to the pizza stone. Bake 15-20 minutes or until crust is golden brown and kale is just beginning to crisp.

Roasted Garlic:

Preheat the oven to 400 degrees F.

Slice off the top of the head of garlic to expose some of the cloves inside. Place the head on a piece of foil. Drizzle with olive oil and wrap in the foil. Roast until the cloves are lightly browned and tender, about 30 minutes.

fallpizza4

Roasted Fall Vegetable Pizza

Any combination of roasted vegetables, you like, can work in this recipe.

Ingredients

  • 1 small, thin eggplant, sliced thin
  • 1 zucchini, halved, sliced thin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 large sweet potato, peeled and cut into 1/2-inch slices
  • 1 red onion, peeled, cut into eighths
  • 1 red, yellow or green bell pepper, cut into 1-inch pieces
  • 1 tablespoon chopped fresh rosemary
  • 1/4 cup olive oil, divided
  • 1 prepared pizza dough, recipe from above
  • 1 cup (4 ounces) shredded mozzarella cheese
  • 1/2 teaspoon crushed red pepper
  • 3/4 cup ricotta cheese
  • Garnish with fresh basil

Directions

Remove dough from the refrigerator. Let stand, covered, for 2 hours.

Preheat oven to 400°F. Toss together the first 8 ingredients with 3 tablespoons of olive oil and arrange in a single layer in 2 aluminum foil-lined 15 x 10-inch jelly roll pans.

Bake for 45 minutes or until the vegetables are tender and golden brown.

Turn the oven temperature up to 450 degrees F. Place a pizza stone on the bottom rack of the oven.

Press dough out in a 15-inch pizza pan and coat crust with remaining olive oil.

Sprinkle 1/2 cup mozzarella over the crust and top with roasted vegetables. Sprinkle 1/2 cup mozzarella and crushed red pepper over the vegetable mixture. Place the pan on the pizza stone and bake 10 minutes.

Remove pizza from the oven and dollop the ricotta cheese over the top of the pizza. Return the pizza to the oven and bake 10 more minutes or until the crust is crisp and cheese is melted. Garnish with basil, if desired.


Food52

There are plenty of fall weather produce that you can make into delicious salads.

What’s Fresh Now

Apples

Apples are plentiful during the autumn months. For salads, choose varieties that are sweet and crisp. Popular salad apples include Red Delicious, Fuji and Winesap. Buy firm apples that smell fresh and have smooth skins.

Pears

It’s also the time of year to sample all types of pears. Select those with even color and a slight blush. Be careful when handling pears because they are delicate and bruise easily. Although there are thousands of known pear varieties in the world, there are a handful, recognized especially for their superb flavor and fresh eating qualities:  Bartlett, Anjou, Bosc and Comice.

Tip: To keep pear slices from browning, sprinkle them with lemon juice and place them in a water bath–or serve them immediately after slicing.

Grapes

Grapes are harvested when sweet and ripe, so look for plump clusters that are firmly attached to green stems. Once at home, refrigerate grapes until ready to use and then rinse with cold water, halve them and toss them in your favorite salad.

Fennel

Fennel is available from fall through spring and adds a hint of fresh sweet licorice flavor to any salad. This aromatic vegetable is pale green with a celery-like stem and feathery foliage. Its root base and stems can be treated like a vegetable and baked, braised or sliced and eaten raw in salads. The green tops can be used as a garnish or snipped like dill to enhance many recipes. Fennel’s licorice-like flavor is sweeter and more delicate than anise and, when cooked, becomes even lighter and softer than in its raw state.

Cabbage

Some of the best heads of cabbage for salads are the crinkled-leaf “Savoy” types, also sold as Napa, January King or Wivoy cabbage. These are thin-leafed, tender and mild tasting cabbages. When choosing a head of cabbage, look for fresh, crisp leaves that are firmly packed; the head should feel heavy for its size.

Cauliflower and Broccoli

When buying cauliflower, select one that is white or creamy white in color, firm and heavy. Cauliflower may be stored for up to one week in a plastic bag in the refrigerator. Keep it dry and any brownish colored portions may be trimmed away before cooking. I have had great success with wrapping the cauliflower in white paper towels before putting it into a ziplock plastic bag.

When shopping for broccoli, look for leaves and stems with dark green heads. Look for tender, young stalks that are firm with compact buds in the head. Yellow flowers in the buds or very rough bumpy heads may indicate the broccoli is past its prime.

Spinach and Kale

When buying greens, make sure they are very fresh. Look for vibrant dark green leaves that are crisp and full, not wilted or yellowish. Go organic when possible. Non-organic spinach, kale and collards are high in pesticides. Certain vegetables are worth buying organic and greens are one of them.

Spaghetti Squash

Look for spaghetti squash with a firm, dry rind, free of soft spots and cracks. Squash should be heavy for its size  with a firm, dry, rounded stem, which helps keep out bacteria. Store squash in a cool, dry place (preferably 55 to 60 degrees Fahrenheit) up to 3 months. Refrigeration will make the squash spoil quickly, but squash can be stored in the refrigerator 1-2 weeks.

fallsalad1

Spaghetti-Squash Salad

Ingredients

  • 1 (4-pound) spaghetti squash, halved lengthwise and seeds scraped
  • 1 cup sliced almonds, 3 ounces
  • 1/2 cup chopped pitted green olives, such as Cerignola
  • 1/2 cup thinly sliced scallion whites
  • 1/2 teaspoon finely grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 1/4 cup extra virgin olive oil
  • 2 ounces Greek feta cheese, crumbled (1/4 cup)
  • Kosher salt and freshly ground white pepper

Directions

Preheat the oven to 350°F.

Bring a large pot of water to a boil. Add the spaghetti squash and cook until it is al dente, about 12 minutes; drain. Place the spaghetti squash halves cut side down on a rack and let cool for 15 minutes.

Meanwhile, spread the sliced almonds on a pie plate and toast them in the oven for about 7 minutes, until lightly golden. In a food processor, combine the chopped olives with the sliced scallions, lemon zest, lemon juice, and olive oil and pulse until finely chopped.

Working over a medium bowl and using a fork, scrape the spaghetti squash into the bowl, separating the strands. Add the dressing along with the crumbled feta and toasted almonds and season with salt and white pepper. Toss the spaghetti squash salad and serve warm.

Spinach Salad with Smoked Chicken:: Apple:: Walnuts:: and Bacon

Spinach, Chicken, Apple, Walnut and Bacon Salad

Ingredients

  • 3/4 cup walnuts, chopped
  • 1/4 pound sliced bacon
  • 4 tablespoons red-wine vinegar
  • 2 teaspoons Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 2/3 cup extra virgin olive oil
  • 3/4 pound cooked and sliced boneless chicken breast
  • 1 pound spinach, stems removed, leaves washed (about 9 cups)
  • 1/2 red onion, thinly sliced
  • 1 tart apple, such as Granny Smith, peeled, cored, and cut into 1/2-inch pieces

Directions

Heat the oven to 350F°. Toast the walnuts until golden brown on a cookie sheet, about 8 minutes. Let cool.

In a large frying pan, cook the bacon until it is crisp. Drain the bacon on paper towels and then crumble it.

In a mixing bowl, whisk the vinegar with the mustard, salt and pepper. Whisk in the oil.

In a large bowl, combine 4 tablespoons of the dressing with the chicken. Let sit for about 5 minutes so that the chicken absorbs the dressing. Add the walnuts, bacon, spinach, onion, apple and about half of the remaining dressing and toss. Pass the remaining dressing to add to the salad, if needed.

fallsalad3

Seafood Cabbage Salad

Ingredients

  • 2 1/2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 head fresh broccoli
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, sliced
  • 1 pound crabmeat or shrimp, coarsely chopped
  • 3/4 cup light mayonnaise
  • 1/4 cup lemon juice
  • 2 tablespoons honey
  • 3 tablespoons white wine vinegar
  • 1 clove crushed garlic
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper

Directions

Cut the florets off the head of broccoli and reserve the stalks for another recipe, such as soup. Cut the florets into small pieces

In a small bowl, whisk together mayonnaise, lemon juice, honey, white wine vinegar, garlic, Worcestershire sauce, salt. black pepper and cayenne.

In a large bowl, combine cabbage, broccoli, bell peppers, and crab. Toss mixture with dressing. Cover, and refrigerate until ready to serve.

fallsalad4

Apple and Zucchini Salad

Ingredients

  • 1/3 cup extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 1 teaspoon dried basil
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 large Red Delicious apples, diced
  • 1 large Granny Smith apple, diced
  • 1 green or red bell pepper, cut into thin strips
  • 2 small zucchini, thinly sliced
  • 2 cucumbers, peeled and thinly sliced
  • Leaf lettuce

Directions

Combine oil and next 6 ingredients in a jar; cover tightly and shake vigorously.

Combine apples, bell pepper, zucchini and cucumber in a salad bowl; toss with dressing. Serve on individual lettuce-lined serving plates.

Fennel, Pear and Walnut Salad with Soy Cheese

Fennel, Pear and Walnut Salad

Ingredients

  • 1 fennel bulb, thinly sliced or shaved
  • 2 pears, thinly sliced or shaved
  • 1/3 cup walnuts, chopped and toasted
  • Small chunk Parmigiano-Reggiano cheese, shaved

For the dressing

  • 3 tablespoons walnut oil
  • 2 tablespoons white balsamic vinegar
  • 1 tablespoon lemon juice
  • 2 tablespoons agave syrup or honey
  • Pinch salt
  • Pinch white pepper
  • 1/2 teaspoon freshly ground fennel seeds

Directions

To make the dressing:

Combine the walnut oil, balsamic vinegar, lemon juice and agave syrup in a small bowl and mix well. Add the fennel seeds, salt and pepper. Whisk to blend well. Taste and season according to your preference for salt and pepper

Slice the core off the bottom of the fennel. Cut the fennel bulb in half, and slice very thinly or shave using a mandolin.

If your pears are organic, you can leave the skin on, if desired, otherwise, peel the pears then slice thinly.

Mix the pears and fennel slices together and mix in half of the dressing to coat the ingredients evenly and retard discoloration.

Divide the salad onto four individual plates. Sprinkle the toasted walnuts and shaved cheese on top of the salad.

Serve the salad with the remaining dressing on the side.


lowcost

10 Piece Chicken Nuggets with Large French Fries

$6 per serving

Family of Four Total Cost: $24

lowcost1

Cheeseburger with Large Curly Fries

$4 per serving

Family of Four Total Cost: $16

Eating healthy should not be a privilege or reserved for people who can “afford” it. Fresh fruits and vegetables actually don’t cost more than burgers, fries and sodas. In fact, they’re often less expensive, so shopping for good, fresh produce shouldn’t be an impossible achievement. The family friendly, healthy dinner recipes below are full of nutrition, but they don’t skimp on taste. Plus, at less than $1 per serving, the recipes are easy on the wallet and the waistline. They are also easy to prepare.

Luckily, many of these pantry staple foods cost less than $2 per package. A 1-pound bag of brown rice, for example, sells for about $1.75 and cooks up into about 10 side dish servings — that’s just 18 cents a serving. Prices may vary slightly based on the store, location and time of year. If you have the items below stocked in your pantry and refigerator, you will be able to make delicious meals and save money.

Brown Rice

Great for side dishes, rice salads, casseroles, soups and stews.

What’s a serving? 1/4 cup dry, uncooked rice. Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings.

Whole-Wheat or Multigrain Pasta

Great for hot and cold pasta dishes.

What’s a serving? 2 ounces of dried pasta which means you get about 8 servings in a one pound box or bag of dried pasta. Price per serving? About 24 cents. You can get a 16-ounce box or bag of store-brand dried pasta for about $1.69.

100% Whole-Wheat Bread

Great for hot and cold sandwiches, bread stuffing, bread pudding and breakfast.

What’s a serving? 2 slices, the amount you’d use to make a sandwich. Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand 100 % whole-wheat bread for about $1.99. (My store often has buy one, get one free.) Each loaf has about 22 slices or 11 servings of 2 slices each.

Old-Fashioned Oats

Great for hot or cold cereal, granola, crumb toppings for desserts and muffins.

What’s a serving? 1/2 cup dry oats. Price per serving: 13 cents. A 42-ounce container of store brand oats costs around $3.99 and each container has about 30 servings of dry oats.

Quinoa

Great for salads, side dishes, breakfast or in any recipe for rice.

$0.60 per ¼ cup serving, about $4 per box. It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Canned Tuna and Salmon

Great for sandwiches, fish cakes, casseroles, several types of salads and appetizers.

What’s a serving? A 6-ounce can is about 2 servings. Price per serving: About 70 cents for chunk white albacore in water. You can buy a 6-ounce can of solid white albacore in water for about $1.99 or a 6-ounce can of chunk white albacore in water for about $1.39. The best deal is usually with chunk light in water for 85 cents per 6-ounce can. For salmon $0.75 per serving or about $1.50 per can.

Jarred Marinara Sauce

Great for pasta dishes, pizza, casseroles, appetizers, Italian sandwiches and stews.

What’s a serving? 1/2 cup. Price per serving: About 28 cents. You can buy a 24 or 28-ounce jar or can of marinara or pasta sauce for $1.67. Watch for store sales.

Dried Lentils and Beans

Great for casseroles, salads, soups and stews and more. Lentils are the most user-friendly of the beans because they cook quickly without pre-soaking. Generally you just need to cover 1 cup of lentils with 3 cups of water or broth and boil for 3 minutes. Reduce heat and simmer for 25 minutes or until the lentils are tender.

What’s a serving? 1/4 cup dried lentils. Price per serving: 10 cents. You can buy a 16-ounce bag for $1.29. Each 16-ounce bag makes about 13 servings of lentils. That small bag of lentils is deceiving because the lentils are dried, but once cooked, you will see the value.

lowcost0

Below is a list of fresh, nutritious foods that cost less than $1 per serving.

Chicken Breasts

$0.75 per 4 oz serving, about $2.99 per pound.  Forgo fast food on a budget — a small fresh chicken breast is cheaper and filled with healthy, lean protein. Grill, bake, use in salads or slice for a whole-wheat wrap with veggies.

Eggs and Store-Brand Egg Substitute

Great for: Making quick omelets or breakfast. You can also blend half egg substitute and half eggs to make scrambled eggs, quiches, frittatas or egg casseroles.

What’s a serving? 1/4 cup. Price per serving: 25 to 37 cents. You can buy a 16-ounce carton of refrigerated egg substitute for $1.99 to $2.99 and supermarkets eggs, ($0.19 per egg) for about $2 per dozen. Eggs are a quick, delicious and inexpensive protein.

Nonfat Greek Yogurt

Great for: A quick snack, parfaits made with fruit and granola, salad dressings and smoothies.

What’s a serving? Most individual servings come in 6 ounce or 8 ounce containers. You can save money by buying a larger container of Greek yogurt and then making your 6 or 8 ounce portion from it. Price per serving: individual servings can cost about 89 cents each and sometimes less when found on sale.

Low-Fat Milk

$0.25 cents per cup, about $4 per gallon. One calcium-filled glass can help keep teeth strong. Add a splash to a fruit smoothie or enjoy in a bowl of oatmeal or cereal.

Cottage Cheese

$0.88 per 1/2 cup serving, about $3.50 per 16 oz container. This mild cheese is surprisingly high in protein and tastes great in both sweet and savory dishes.Try it topped with sliced pineapple and berries for a sweet protein-packed treat.

Apples

$0.50 to $0.75 per apple (depending on variety) Full of vitamin C and cancer-fighting antioxidants. Snack with peanut butter or add thin slices to a sandwich.

Bananas

$0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch. Filled with fiber and potassium. Add to your cereal or vanilla ice cream!

Cantaloupe

$0.50 per ½ cup serving, about $2.50 to $3 per melon. Filled with antioxidants, cantaloupe is inexpensive and contains many servings.

Watermelon

$0.30 per 1 cup serving, $ 4 to $5 per melon and filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.

Pears

$0.85 each, about $1.75 per pound (depending on variety). White fleshy pears may help prevent strokes. They’re also full of fiber. Try the Bartlett, Bosc and Anjou varieties.

Oranges

$0.50 each, about $1 per pound (in family sized packages). Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate and potassium.

Garlic

$0.30 per bulb. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor or roast it in the oven for a sweeter flavor.

Onions

$0.18 each, about $0.59 per pound. Onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet or add a sandwich for extra flavor.

Sweet Potatoes

$0.50 each, about $1 per pound  High levels of vitamin A and beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep skin silky smooth.

Winter Squash (acorn, butternut, etc.)

$0.50 per ½ cup serving, about $1.50 a pound. Squash is a versatile veggie filled with vitamins, fiber, and potassium. Delicious roasted.

Kale

$0.50 per cup (raw, chopped), about $2 per bunch. Kale contains vitamins A, C, and K, fiber, calcium, iron, and potassium.

Broccoli

$0.50 per ½ cup serving, $2 per bunch. Broccoli has high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

Beets

$0.35 each, about $1 per pound. Beets are packed with folate, fiber and vitamins, making them one of the best health bargains around. Roast or add to a salad.

Spinach

$0.50 per cup (raw), about $2 per bunch. These greens are nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or use to replace lettuce in your next salad.

Carrots

$0.50 each, about $2 per pound. Carrots provide a nutritious crunch along with vitamin A. They’re perfect for dipping into hummus and taste great roasted with other root veggies and a drizzle of olive oil.

Frozen Vegetables

Great for: Side dishes, casseroles and stews.

What’s a serving? 1 cup. Price per serving: around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. A bag of petite peas or a 10-ounce box of frozen chopped spinach will cost about $1.19. You will do even better when they are on sale, so stock up.

Dinner #1

lowcost2

Kielbasa Apple Kabobs

Serves 4-6

Kielbasa are fully cooked smoked sausages traditionally made of pork, but also available made with beef, turkey or chicken. The cooking time is short for these as the sausage is already cooked. I like to serve this dish with sauerkraut, an inexpensive side dish, but you can also serve brown rice.

Ingredients

  • 10 wooden or metal skewers
  • 1 pound fully cooked kielbasa sausage
  • 1 large onion
  • 1 red apple, such as Braeburn or Gala, cored
  • 1 tart green apple, such as Granny Smith, cored
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon salt

Directions

If using wooden skewers, soak them in water for 30 minutes before grilling.

Cut kielbasa, onion and apples into 2-inch pieces. Combine in a bowl with lemon juice, olive oil, black pepper and salt. Toss to coat.

Preheat grill to medium high. Thread sausage, onion and apple pieces on skewers, alternating them. Grill 3 to 5 minutes each side, until apples and onions are slightly blackened on the edges, yet still crisp inside, and the sausage is very hot.

Dinner #2

lowcost3

Sweet Potato Shepherd’s Pie

You can use leftover chicken or turkey in place of the ground meat. Serve this meal with a cucumber salad.

Serves 6

Ingredients

Topping

  • 4 medium sweet potatoes (2 1/2 pounds total)
  • 1/4 cup nonfat milk
  • 1 1/2 teaspoons unsalted butter
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Filling

  • 8 ounces mushrooms, optional
  • 1 small onion
  • 3 cloves garlic
  • 1 1/2 pounds lean ground beef or turkey
  • 1 teaspoon dried thyme leaves
  • 1/4 cup all-purpose flour
  • 1 (15-ounce) can reduced-sodium chicken broth or beef broth
  • 3 tablespoons Worcestershire sauce
  • 1 cup frozen or canned green peas
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.

Scrub potatoes and pierce several times with a fork. Place in a baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.

While the sweet potatoes are baking, wash and slice mushrooms, if using. Peel onion and garlic. Dice onion. Mince garlic.

While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.

In a colander, drain off liquid and the mixture return to the skillet. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.

Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, salt and pepper. Mash until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving

Tips:

  • Substitute another green vegetable for the peas, if you prefer—spinach, green beans or lima beans are all good options.
  • This dish reheats well, so consider making it over the weekend and reheating it on a busy weeknight. Prepare through Step 4, cover with foil and refrigerate for up to 3 days. Reheat, covered, at 350 degrees F until hot throughout.

Dinner #3

Food Styling by Catrine Kelty

Spinach Salad with Eggs

Serves 5-6

Ingredients

  • 6 cups fresh spinach
  • 3 large eggs
  • 1/3 cup dried cranberries or raisins
  • 2/3 cup Parmesan cheese, grated
  • 1/4 cup olive oil
  • 1 tablespoon vinegar (any type)
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Directions

Wash and dry spinach. Remove stems. Tear leaves into bite-sized pieces.

Place eggs in a medium saucepan and cover with cold water by one inch. Bring to a boil. Cover and remove from heat right away. Let sit 12 minutes. Remove eggs and place in a bowl of ice cold water until cool. This will make it easier to peel the shells. Peel and chop eggs.

In a large bowl add spinach, eggs and dried cranberries. Sprinkle Parmesan cheese on top.

In a jar, add oil, vinegar, honey and salt. Cover tightly with lid. Shake well.

Just before serving, drizzle dressing over salad. Toss to coat spinach leaves.

Tips:

  • Make double the dressing. Keep in an airtight container in the refrigerator, up to 1 week. Use on other salads or to flavor sandwiches.
  • To save time, cook eggs in advance. Refrigerate until ready to use.
  • Make extra eggs, if you like. Use them for breakfast or to make egg salad.

lowcost5

Squash and Orzo

Serves 6

Ingredients

  • 1 large winter squash (such as butternut or acorn)
  • 2 teaspoons maple syrup
  • 1/4 teaspoon red pepper flakes
  • 1 cup whole wheat orzo pasta
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • Pinch ground black pepper
  • 1 tablespoon fresh rosemary
  • 1 cup grated Parmesan cheese

Directions

Preheat oven to 375°F.

Cut squash in half. Remove seeds. Chop rosemary.

Drizzle the maple syrup over the cut sides of each squash half. Sprinkle each with rosemary and red pepper flakes.

Cover a baking sheet with aluminum foil.

Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from the oven. Keep squash loosely covered with foil.

Cook pasta al dente in boiling salted water. Drain in a fine mesh colander. Transfer to a medium bowl. Add olive oil, salt and pepper. Stir to coat well.

Cut each squash half into thirds. Remove skin from the squash and cut squash into cubes. Place over the pasta and sprinkle with Parmesan cheese.

Tips:

  • Orzo and squash reheat well without losing flavor or quality. Cook the entire meal the night before. Refrigerate until ready to serve the next day.
  • For faster cooking, cook squash halves in the microwave. Heat for 7 minutes on high or until squash is tender and pierces easily with a fork.

Dinner #4

lowcost6

Chicken Burger and Fries

Serve with a salad.

Serves 4

Ingredients

  • 1/4 small bell pepper
  • 1/4 small red onion
  • 1 pound lean ground chicken or turkey
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup water
  • 4 whole wheat burger buns
  • Lettuce and tomato slices

Directions

Finely chop bell pepper and onion.

In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, salt and pepper.

Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.

In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.

Serve on whole wheat buns with lettuce, tomato, onion and condiments of choice.

lowcost7

Sweet Potato Fries

Serves 6

Ingredients

  • 4 medium sweet potatoes
  • 1½ teaspoons paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • Non-stick cooking spray

Directions

Preheat oven to 450°F. Line a baking pan with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the pan.

Scrub sweet potatoes. Pat dry with a paper or kitchen towel.

Leaving the skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

In a large bowl, mix paprika, salt, ground black pepper and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

Add sweet potato strips to the bowl. Toss until they are coated on all sides.

Place sweet potatoes in a single layer on the baking pan. For the crispest fries, be sure sweet potatoes do not lie on top of each other.

Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are crispy and tender.

Dinner #5

lowcost8

Crunchy Oven Fried Fish Fillets

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt and pepper
  • 2 egg whites or 1/3 cup refrigerated egg substitute
  • 1/4 teaspoon seafood seasoning
  • 1 pound tilapia, catfish or pollock fish fillets
  • 1/4 cup dried Italian seasoned bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon dried basil or oregano, crushed

Directions

Preheat oven to 450 degrees F.

Stir flour, seafood seasoning, salt and pepper together in a shallow dish and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Spray a shallow baking dish with olive oil cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until the fish is crispy and flakes easily with a folk.

lowcost9

Bow Tie Pasta with Zucchini Sauce

Serves 6

Ingredients

  • 2 cups whole wheat bow tie pasta
  • 1 small clove garlic
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/2 cup Parmesan cheese, grated
  • 1/4 teaspoon each salt and ground black pepper

Directions

Cook pasta al dente in boiling salted water. Prepare zucchini sauce while pasta is cooking.

Peel and mince garlic and grate zucchini.

Heat oil in a large skillet over medium heat. Add zucchini, salt, pepper and minced garlic. Cook until mixture softens and zucchini yields some liquid, about 5 minutes.

Drain pasta, reserving ½ cup of pasta cooking liquid. Add 2 teaspoons cooking liquid to the zucchini mixture. Add drained pasta. Stir, coating pasta evenly with the sauce. Add more pasta water if needed.

Transfer pasta to large bowl for serving. Sprinkle with grated Parmesan and toss to combine.


100_0829

The word “frittata,”  derives from the Italian verb “friggere,” or “to fry,” and connotes the simplicity of cucina povera—the “humble Italian cuisine”.

Eggs are the main ingredient. With its high protein, easy availability and low-cost, eggs are an essential part of the diet almost everywhere in the world. From China and Southeast Asia to India and Iran, up to Spain, France and Italy, some type of frittata-like dish is prepared. The most distinctive aspect of the Italian frittata as compared to those other egg preparations is the creative and imaginative use of a variety of ingredients.

People sometimes wonder what the difference is between a frittata and an omelette. The main distinction is that the ingredients of an omelette are gently placed into the beaten eggs as they are cooking in the pan. In a frittata, the eggs and ingredients are mixed together, then cooked more slowly. Also, the final shapes are different; an omelette is usually semicircular, where a frittata is round and usually thicker.

There’s an Italian expression: “hai fatto una frittata” which loosely translated means: you’ve made quite a mess—or a sequence of mistakes. That expression no doubt comes from the fact that it often happens that a frittata is made on the spur of the moment: a last-minute decision made when you don’t have the time to go grocery shopping and the refrigerator seems bare. But all those odds and ends and leftovers in your refrigerator can make for a great frittata. In fact, in Italy, sometimes before serving lunch or dinner, a small portion of the meal is purposely put aside for a frittata the next day.

In Italy, cooks make delicious frittatas with leftover pasta (with or without sauce). Also, a frittata is a perfect way to entice children into eating vegetables; it can often be a complete meal in itself. It can be tasty hours later, eaten at room temperature or enjoyed the next day for lunch with a side of arugula salad. For a quick dinner, a frittata can be served along with sautéed greens, salami or various cheeses.

When storing a frittata in the refrigerator, be sure to put it in an airtight plastic container, as water and humidity can ruin the taste. Remember: any greens or veggies you add into the frittata should first be sautéed, in order to eliminate most of their water. As for whether to use butter or extra-virgin olive oil—besides just personal preference, you should also consider which of those tastes marries best with the other ingredients you’re using in the dish.

Basic Ingredients

Use between 6-12 eggs—8 is probably the most common number. Too many eggs can be a bit difficult to handle, especially if the frittata has to be turned over in the pan.
Use about 2 cups of leftover or sautéed vegetables and proteins and 1 cup of shredded cheese.
If you have a broiler, you won’t have to worry about turning over the frittata. Just place the pan under a low flame and remove when the frittata is golden brown.
Use a 10-12” pan with a thick bottom and round borders. A sturdy, non-stick pan makes it easier to remove the frittata from the pan without having to add extra butter or oil.

Vegetables:

Fresh, sautéed or steamed lightly seasoned vegetables
Boiled or roasted potatoes
Fresh greens, such as spinach
Cauliflower
Cabbage
Wild mushrooms
Zucchini
Asparagus
Eggplant
Peppers
Artichokes

Good-quality cheeses:

Melting cheeses—such as Provolone, Mozzarella and Fontina, Parmigiano, Grana Padano and Pecorino Romano
Ricotta—for a lighter taste and texture

Cold cuts or air-cured meats:

Sopressata
Salami
Mortadella
Prosciutto
Ham
Cooked Italian sausage

Easy Steps To Making A Frittata

1. Preheat the broiler to high.

2. In a large bowl combine:

  • 2 large egg whites or 1/2 cup of refrigerated egg substitute
  • 6 large eggs
  • 1/2 teaspoon each of salt and black pepper
  • 1/3 cup of milk

Whisk thoroughly.

3. Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

4. Saute any uncooked ingredients. Cool for a few minutes.

5. Add 2 cups vegetables and cooked meats to the egg mixture. Reheat skillet.

6. Carefully pour vegetable/egg mixture into the hot pan.

7. Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle 1 cup shredded cheese on top.

8. Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top browns.

If you’re not using leftovers, prepare the ingredients to be added to your eggs by sautéing or roasting them. Put these aside and allow them to cool. Usually, this mixture is poured into the same pan in which you sautéed your vegetables; add a little more olive oil or butter, if needed, before you cook the frittata. Mix the vegetables or other ingredients into your eggs, which should first be salted, peppered and lightly beaten with a fork. Immediately pour the mixture into the hot pan and reduce the heat to a moderate-to-low flame.

100_0819

Zucchini, Onion and Pepper Frittata

Ingredients

  • 6 large eggs plus 2 egg whites
  • 1/3 cup milk
  • 1/2 teaspoon each salt and pepper
  • 1 large zucchini, cut lengthwise and sliced into half circles
  • 1 1/2 cups diced red and green bell pepper
  • 1/2 cup sweet onion; diced
  • 1 garlic clove, minced
  • 2 tablespoons each finely chopped parsley and basil
  • 1 cup shredded mixed Italian cheeses (Mozzarella, Parmesan and Asiago)

Directions

Preheat the broiler to high.

100_0823

In a large bowl combine the eggs, milk, salt and pepper. Set aside.

Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

100_0822

Saute the diced onions, peppers and garlic until soft. Add the zucchini and cook about five minutes.

100_0824

Take the pan off the heat and let the vegetables cool for about 10 minutes. Fold them into the egg/milk mixture.

100_0825

Oil the pan again and heat over medium heat. Pour in the vegetable egg mixture.

100_0826

Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle the cheese on top.

100_0827

Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top cooks anf browns slightly

100_0828

Here are some other combinations you may like:

Mixed Greens and Pancetta

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound fresh mixed baby greens such as spinach, kale or Swiss chard

- 1/2 pound pancetta, diced

- 3 cloves fresh garlic, peeled and minced

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Asparagus Frittata

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 2 cups thinly sliced sautéed asparagus

- 2 cloves fresh garlic, peeled and minced

- 2 tablespoons finely chopped parsley, marjoram or basil

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Italian Sausage, Peppers and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 4 large Italian sausage links, sliced and browned

- 1 1/2 cups diced red and green bell pepper, cooked

-  1/2 cup sweet onion; diced, cooked

- 1 cup Fontina cheese; shredded

- Salt and pepper

Potatoes and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound small potatoes thinly sliced and sautéed

- 1 large onion, diced and sautéed

- ½ teaspoon dried oregano

- 1 cup shredded mozzarella cheese

- Salt and pepper



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