Healthy Mediterranean Cooking at Home

Monthly Archives: February 2019

Taco Flavored Zucchini

2 servings

Ingredients

1 tablespoon olive oil
2 medium zucchini
2 tablespoons finely chopped onion
1 garlic clove, minced
1 teaspoon of your favorite taco seasoning
1 hot pepper (serrano), seeded and minced
1/4 cup prepared salsa
1/2 cup shredded cheddar cheese

Directions

Cut zucchini in half lengthwise; scoop out pulp, leaving 1/4-inch shells. Brush with oil; set aside. Chop zucchini pulp.


In a skillet, saute pulp, hot pepper, and onion in oil. Add garlic and taco seasoning; cook 1 minute longer. Add salsa; cook and stir for 1 minute.


Remove the skillet from the heat. Stir in the cheese. Spoon the mixture into the zucchini shells.

Preheat an outdoor grill. Grill, covered, over medium heat for 15 minutes or until the zucchini is tender. You may also bake the stuffed zucchini in a 400 degree F oven for 20-25 minutes.

Carne Asada

Epazote has a sharp, herbal flavor, reminiscent of oregano and fennel with minty, pine notes. It is commonly found in Mexican cooking.

Ingredients

1/2 pound skirt steak or flank steak pounded thin
Marinade
1/2 teaspoon dried cilantro
1/2 teaspoon dried epazote
1/2 teaspoon dried oregano
1/4 cup olive oil
1 tablespoon freshly squeezed lime juice
1/4 teaspoon garlic powder
1/4 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Combine the marinade ingredients in a shallow glass dish. Cut the steak into 4 pieces and pound them to an even thin thickness. Marinate beef in the refrigerator, 2 hours to overnight.


Preheat an outdoor grill or stovetop grill for medium heat and lightly oil the grate. Grill beef over direct heat until firm and pink in the center, 2 minutes per side. Remove steak to a platter and let rest for 5 minutes.

Coleslaw

Ingredients

1/4 of a large head of savoy cabbage, finely shredded
1 cup shredded carrot
1/4 cup finely chopped sweet onion

Dressing
2 tablespoons mayonnaise
2 tablespoons heavy cream
1 tablespoon celery seed
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon white wine vinegar
1 teaspoon honey
1 teaspoon fresh lemon juice

Directions

Place the dressing ingredients in a serving bowl and mix well. Add the cabbage, carrots, and onion. Thoroughly combine and refrigerate covered for several hours.


This pie makes use of leftovers. I used chicken in this recipe but this could easily be a beef pot pie using leftover roasted beef or steak, beef gravy, and leftover vegetables.
If you are on a low carb or gluten-free diet, I have included recipes for both regular pastry and a low carb/gluten-free pastry.

Ingredients

1 ½ cups leftover cooked chicken, cubed

(leftover from Oven Roasted Butterflied Chicken)

½ cup frozen peas
2 cups chopped leftover vegetables or a combination of carrots, onions, green beans or peas
1 cup leftover chicken gravy
Pie Crust Dough for a double crust (store-bought or homemade recipes below)
Melted butter

Directions

In a mixing bowl, combine the chicken, vegetables, and gravy. Mix well and set aside.


Place one rolled out pastry crust in a 9-inch deep dish pie plate. Add the chicken filling and cover with a second crust. Crimp the edges and seal the crust all around the pie. Cut 4 slits in the top crust and brush the top with melted butter. (Pie can be refrigerated until ready to bake.)

Preheat the oven to 425 degrees F. Place the pie in the oven and bake for 15 minutes. Lower oven heat to 375 degrees F and continue to bake the pie until the crust is golden and the filling is bubbly about 30 minutes.

All-Purpose Flour Pastry

Ingredients

2 1/2 cups all-purpose flour
1 1/2 teaspoons granulated sugar
1/2 teaspoon sea salt
2 sticks (16 oz) COLD unsalted butter diced into 1/4″ pieces
6 tablespoons of ice water

Directions

Place flour, sugar, and salt into the bowl of a food processor and pulse a few times to combine.

Add cold diced butter and pulse the mixture until coarse crumbs form.
Add ice water and pulse just until moist clumps or small balls form and the dough sticks together when pinched. If the dough is too dry, add more water a teaspoon full at a time. Be careful not to add too much water or the dough will be sticky and difficult to roll out.

Transfer dough to a floured work surface, and gather dough together into a ball. Divide dough in half and flatten to form 2 disks.

Cover with plastic wrap and refrigerate 1 hour before using in the recipes.


Place each disk between two sheets of parchment or waxed paper and roll each into 13 inch round circles.

Low Carb-Gluten Free Pastry

Ingredients

4 cups almond flour blanched
1 teaspoon of sea salt
4 tablespoons butter melted
2 egg whites (I use the refrigerated carton of egg whites, such as Egg Beaters)
4 tablespoons water

Directions

Combine egg whites and water.
In a food processor, combine almond flour, salt, and butter. Pulse for 5-6 pulses. Drizzle in egg white and water mixture. Pulse all ingredients together until a dough forms. If the dough seems dry add another tablespoon water.
With hands, form dough into two balls and then flatten each on a piece of wax or parchment paper.

Cover the top of each dough disc with wax paper or plastic wrap and then roll out into a pie crust circle to fit a 9 to 10-inch pie plate. Follow directions about for completing the pot pie.


4 lb Whole Chicken
Kosher salt
1 1/2 teaspoons black peppercorns
4 garlic cloves, minced
1 lemon, zested plus the juice of half the lemon
Extra virgin olive oil
1 large sweet onion, 3 carrots, and 3 celery stalks, each cut into 3 or 4 pieces
Pinch crushed red pepper flakes
1 cup chicken stock
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon cornstarch

Optional – Kitchen Bouquet (gravy browning sauce)

Directions

Remove the giblets from the chicken and rinse the cavity. Pat dry. With poultry shears or a sharp knife, cut away the backbone by cutting along both sides of the bone.


Open the chicken and flatten by pressing down on the breast. Sprinkle the chicken all over with salt and place in a large ziplock bag. Refrigerate overnight.

Set the cooking rack in the middle of the oven. Heat the oven to 450°F.

Coat the bottom of a large roasting pan with olive oil or cooking spray.
Cut the vegetables into pieces and place them in the prepared roasting pan. Sprinkle with crushed red pepper, thyme, and rosemary

Crack the peppercorns until coarsely ground. Add the garlic, lemon juice, and lemon zest. Add just enough oil to form a paste. Rub the chicken with the oil paste and place some of the paste under the breast skin.

Place the chicken in the prepared roasting pan, breast side up, on top of the vegetables. Pour the chicken broth into the pan but don’t pour it over the chicken.

After 30 minutes cover the breast area if necessary with foil. Cook for an additional 15 minutes, or until a meat thermometer registers 175° to 180°F. Place the chicken on a serving platter and allow it to rest for 10 minutes then carve.

Drain the vegetables from the liquid in the pan and place on the platter with the chicken.

Pour the drippings into a small saucepan and add 1 teaspoon of cornstarch and gravy browning additive, if using. Bring to a boil and stir until the liquid thickens. Adjust the seasoning if necessary. Serve with the chicken and vegetables and mashed potatoes or mashed cauliflower.


Eggplant Rollatini

This is my favorite way to prepare eggplant. The dish is light yet full of flavor.

2 servings

Ingredients

1 large eggplant, peeled and cut lengthwise into 8 thin slices
Olive oil
Salt and black pepper to taste
11/4 cups ricotta cheese
1/4 cup grated Parmesan cheese
1 egg
3 tablespoons chopped fresh parsley
11/2 cups marinara sauce, homemade or store-bought
4 oz sliced mozzarella

Directions

Peel the eggplant and cut it in half lengthwise. Cut each half into 4 lengthwise slices.

Brush the eggplant slices with olive oil and sprinkle each lightly with salt and pepper. Place them on a large baking sheet.

Roast in a 400-degree F oven for 20 minutes, turning the eggplant slices over halfway through cooking.

Place on paper towels to cool.

For the filling:

Combine the ricotta, Parmesan cheese, egg, parsley, salt, and pepper; mix well.

When the eggplant has cooled about 10 minutes, place 2-3 tablespoons of the filling mixture on each slice.

Spread it over the eggplant slice and then roll up into a cylinder. Repeat with all the eggplant slices.

Oil an 8-inch baking dish and coat the bottom of the dish with 1/2 cup of the marinara sauce. Place the eggplant rolls in the baking dish.

Pour the remaining sauce over the top of the eggplant rolls. Top each roll with a piece of mozzarella cheese.

Cover the dish with foil and bake in a 400-degree F oven for 30 minutes.

Let the dish rest a few minutes before serving.

Broccoli Rabe Pasta

Ingredients

3 cloves garlic, minced
1/2 teaspoon crushed red pepper
1 bunch broccoli rabe
2 tablespoons plus 1/4 teaspoon kosher or sea salt
1/2 lb ziti pasta
¼ cup extra-virgin olive oil
Freshly ground pepper, to taste
1/2 cup Parmesan cheese, grated

Directions

Trim off about 1-inch of the stems from the bottom and discard. Cut off the broccoli rabe florets and coarsely chop the leaves and remaining stems. Keep the stems and florets separate.

Bring a large pot three-fourths full of water to a boil. Add the 2 tablespoons salt and the pasta and cook until al dente.

In a large, deep frying pan over medium-high heat, warm the olive oil.

Add the garlic and crushed red pepper and sauté 1 minute.

Stir in the broccoli rabe stems, coating them with the oil. Cook for 5 minutes.

Stir in the remaining broccoli rabe florets and cook, stirring occasionally, until they soften, about 5 minutes.

Stir in the remaining 1/4 teaspoon salt and season with pepper.

When the pasta is ready, drain and place the pasta in a serving bowl. Top with the broccoli rabe and add the cheese. Mix well and serve.

Italian Garden Salad

Ingredients

Half a head of Romaine lettuce washed and torn into small pieces
1/2 of a cucumber, peeled and sliced
1/4 of a red onion, sliced thin
1 celery stalk, diced
1 carrot, shredded
1/4 cup Italian Olives

Italian Salad Dressing

Seasoning mix:

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon sugar or sugar substitute
2 tablespoons dried oregano
1 teaspoon black pepper
1/4 teaspoon dried thyme
1 teaspoon dried basil
1 tablespoon dried parsley
1/4 teaspoon celery salt
1 1/2 tablespoons table salt

Dressing

1/4 cup red wine vinegar
1/2 cup extra-virgin olive oi
2 tablespoons seasoning mix

Directions

For the salad dressing:

Combine the ingredients for the seasoning mix in a small jar.

In a mixing bowl whisk the vinegar and 2 tablespoons of the seasoning mix together. Whisk in the olive oil.

Combine the salad ingredients together in a salad bowl Add some of the dressing and mix well.

Taste the salad to see if it needs more dressing or salt and pepper. Reserve any leftover seasoning mix and dressing for another salad.


 

Marinade
1/4 cup oyster sauce
3 tablespoons fish sauce
1 teaspoon regular soy sauce
1/4 cup beef stock
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon crushed red pepper flakes
4 cloves garlic, minced
Stir Fry
1 small flank steak or half of a large flank steak
1 medium onion, quartered
2 large stalks from one bunch fresh broccoli
2 tablespoons peanut oil
1 teaspoon cornstarch or arrowroot
3 scallions, sliced

Directions

Slice the steak into thin strips, about 1/4 inch thick.
In a large ziplock plastic bag, combine the oyster sauce, fish sauce, soy sauce, beef stock, sesame oil, ginger, red pepper flakes, and garlic.
Add the steak to the bag and mix until all pieces are coated. Let the steak marinate in the refrigerator for an hour or up to 24 hours.


While the meat is marinating, cut the florets off the broccoli stalks and peel the stalks. Slice the stalks into thin rounds. Separate the onion into single pieces.

Heat a wok or a large high-sided skillet over high heat. Add the oil to the pan.
Once the pan is very hot, remove the meat from the bag with tongs, letting the marinade drip back into the bag and add to the hot pan. Stir-fry for 2 minutes. Remove to a serving bowl. You made need to do this in two batches.


Add the broccoli and onion and stir fry 5 minutes or until tender. Add the cornstarch to the marinade in the bag. Shake and pour into the pan, Add the scallions and browned beef and stir fry for 2-3 minutes.
Pour the mixture back into the serving bowl. Serve with rice if you prefer.


Homemade Lasagna

6 servings

Ingredients

Fresh Pasta Noodles
Marinara Sauce
Lasagna Cheese Filling

Fresh Pasta Noodles

Ingredients

1 1/2 cups of all-purpose or Italian (00) flour
2 eggs
1 tablespoon extra virgin olive oil

Directions

Mix the pasta in a food processor.

Place the eggs and oil in the bowl of the processor fitted with the steel blade and pulse for a few seconds to combine. Add flour and pulse until the dough just comes together.
The dough should be smooth and slightly sticky. If the dough seems dry add a tablespoon or two of water. Pulse a few times and then scrape the dough onto a lightly floured board.

Use a pasta machine.

Cut the dough into quarters. Roll out one-quarter at a time, keeping the rest of the dough wrapped in plastic. Shape the dough into a flat rectangle.

Set the rollers of a hand-cranked or electric pasta machine at their widest opening. Run the dough once through the machine. Remove and lightly dust with flour. Fold the dough in thirds, like a book, pressing down with your fingers, and run through the machine again. Repeat this step at least two more times, dusting lightly with flour if needed, until the dough is smooth and elastic.

Now change the rollers of the pasta machine to the next decreasing setting and roll out the dough once without folding. Keep rolling the sheet through the machine on decreasing settings until you have rolled it through the last (thinnest) setting. Repeat with the remaining dough. Keep the rolled out pasta sheets covered with kitchen towels.

For lasagna noodles, cut the pasta strips into 8 pieces that are 4 x 10-inches. This is enough for 4 layers.

Marinara Sauce

Ingredients

2 tablespoons olive oil
2 cloves garlic, finely chopped
1/2 a large onion finely diced
1/2 teaspoon red pepper flakes
1 teaspoon sea salt
1/4 teaspoon black pepper
1 teaspoon dried Italian seasoning
One 6 oz can tomato paste
6 cups chopped Italian tomatoes

Directions

Heat the oil in a Dutch Oven or large saucepan. Add the onion and seasonings. Cook for 3-4 minutes until the onion is softened. Add the garlic and tomato paste. Stir and cook one minute. Fill the tomato paste can with water and pour into the sauce ingredients. Add the tomatoes. Stir. Bring to a soft boil, lower the heat, partially cover the pan and let the sauce simmer until thickened, about an hour.

Lasagna Cheese Filling

Ingredients

24 oz. whole milk ricotta cheese
2 eggs, beaten
1/2 teaspoon kosher salt
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
1/4 cup chopped Italian parsley
1/4 cup grated Parmesan cheese
8 oz. mozzarella cheese, sliced thin

Directions

Mix all the ingredients, except the mozzarella cheese, together until smooth. Refrigerate until ready to assemble the lasagna.

Completing the Lasagna:

Preheat the oven to 375 degrees F. Oil an 11 x 8-inch glass baking dish.

Spread about 1 cup of sauce on the bottom of the dish and place a layer of noodles on top.

Spread one-third of the sliced mozzarella cheese on top of the pasta and then one-third of the ricotta cheese mixture over the mozzarella; top with another 1 cup of sauce. Repeat the layers twice, then top with a layer of noodles. Spread 1 cup of sauce over the top layer of pasta.

Cover the baking dish with foil and bake for 45 minutes. Remove the foil and bake for 15 minutes longer. Let stand 15 minutes before cutting.

Grilled Italian Sausage

One of my favorite grilling sausages is made by Fortuna”s Sausage & Italian Market called TUSCANO made with provolone, hot peppers, sun-dried tomatoes. See link.

Ingredients

1 ½ lb Italian Rope Sausage
Olive oil

Directions

Brush the sausage with olive oil.

Heat the outdoor grill on high and then turn the burners off on one side of the grill or place coals on one side of a charcoal grill.
Lower heat is better and will prevent the meat from drying out. Oil the grill grates.
Keep the entire link whole – don’t cut it up or poke holes in it.

Coil the link over the indirect heat side of the grill and close the grill lid. After 15 minutes turn the sausage link over.
Use tongs to turn the links. Don’t pierce the link’s skin or the juices will flow out and cause the sausage to be dry. Cook for 15 minutes more. Check with a meat thermometer for 160 degrees F internal temperature to be sure the sausage is cooked all the way through. If not, continue to cook until the temperature is reached.

Note: to cook on a stovetop grill, heat the pan, lower the heat to low and oil the pan. Cook the sausage for about the same time as above or until the internal temperature is 160 degrees.

Italian Romaine Lettuce Salad

Ingredients

1 small head of Romaine lettuce, washed and dried
1 small red onion, cut into ring
Italian black olives to taste

Italian Dressing

2 tablespoons red wine vinegar
1 clove garlic, minced
4 tablespoons extra virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper

Directions

Tear the lettuce leaves into small pieces.
Place the greens, olives, and onion in a medium salad bowl.
In a jar, combine the dressing ingredients. Shake well and pour over the greens. Toss and serve.

Homemade Italian Country Bread

Ingredients

2 teaspoons SAF (instant) yeast
1 teaspoon honey
1 1/2 cups warm water (100-110 degrees)
4 cups bread flour
1 1/2 teaspoon kosher salt

Directions

Place the warm water in an electric mixing bowl. Add honey. Mix until the honey is dissolved.
Add the 4 cups of flour and salt and mix. Sprinkle the yeast on top of the flour.

Using the paddle attachment on number 2 speed, mix the dough until a dough forms that holds together and cleans the sides of the bowl. Switch to the dough hook and continue kneading for 7-8 minutes, until the dough is soft but supple.

Shape the dough into a ball. Spray the mixer bowl with olive oil cooking spray and place the ball of dough back into the bowl. Cover with plastic wrap and let rise until double, about 60 minutes.

Place a sheet of parchment paper in a 9 or 10-inch pan or shallow dish. Turn the dough out onto the parchment pan or dish. Gently shape the dough into a round and cover with greased plastic wrap and a kitchen towel. Let rise in a warm place until doubled, about 30 minutes or more.

At the same time put a covered Cloche pan or Dutch Oven in the oven and preheat the oven to 500 degrees F.

Do not grease or spray the Cloche pan or Dutch Oven.

After the dough has risen for 30 minutes and the oven temperature is at 500 degrees F, open the oven and take the lid off the cloche pan.

USE A THICK POTHOLDER BECAUSE THE LID IS VERY HOT!

Transfer the dough while on the parchment to the bottom of the hot cloche pan. Cover with the cloche lid.

Bake for 15 minutes, reduce the oven temperature to 450 degrees F and remove the cloche lid.

Bake 15 minutes more, or until the bread is crusty and brown. Remove the pan from the oven and place the bread on a wire cooling rack.


Appetizer

Arugula Salad

2 servings

Dressing
3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
1/3 cup extra virgin olive oil
1 teaspoon Kosher sea salt
1/4 teaspoon pepper

Salad
1/2 cup toasted pecans halves
1/4 cup dried cranberries
2 tablespoons crumbled blue cheese
3 cups baby arugula

Directions

Toast the pecans in a preheated 350 degree F oven for about 10 minutes.

Whisk in a medium mixing bowl: balsamic vinegar, honey, and mustard. Add olive oil slowly, while whisking briskly, then season dressing with salt and pepper.

Place the arugula in a salad bowl; add some dressing and toss to coat. Add the pecans and cranberries. Divide the salad between 2 serving plates; top each with the crumbled blue cheese.

Main Course

Seafood in Creole Sauce

Serve with Crusty Bread on the side.

2 servings

Ingredients

4 tablespoons extra-virgin olive oil, divided
1/2 medium onion, finely chopped
1 clove garlic, finely chopped
1/2 stalk celery, finely chopped
1/2 small bell pepper, finely chopped
1 small fresh chile pepper, chopped
1 teaspoon tomato paste
1 cup chopped plum tomatoes
3/4 cup chicken or fish stock or water
1/4 cup dry white wine
1 tablespoon finely chopped fresh thyme
1 teaspoon Creole seasoning (Store-bought or see recipe below)
1/4 teaspoon hot pepper sauce, optional (depending on how hot the chile pepper is)
1/2 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
2 tablespoons all-purpose flour or low carb flour
4 U.S. sustainably caught raw shrimp, 16-20 per pound
4 large sea scallops
8 oz red snapper, redfish, cod or haddock fillet, skinned and cut into 2 portions

Directions

For the sauce

Heat 2 tablespoons oil in a large deep skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until tender, 3-4 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the tomato paste; cook, stirring, about 30 seconds. Add tomatoes, broth, wine, creole seasoning, hot sauce if using and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20-30 minutes until very thick. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.

Peel shrimp and set aside. Wash scallops and remove side muscle and set aside.

For the redfish

Whisk flour with ½ teaspoon each of salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add the fish and cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Cook shrimp and scallops in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes adding the remaining oil if needed.

Transfer the shellfish to the sauce; simmer for 1-2 minutes. Serve in individual bowls.

Creole Seasoning

Ingredients

2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
1 tablespoon black pepper
1 tablespoon white pepper
1 tablespoon cayenne pepper
5 tablespoons paprika
3 tablespoons salt

Directions

Combine all the ingredients in a bowl, or Jar and stir so that all the ingredients have been fully combined. Store in an airtight container or zip lock bag.

Dessert Course

Cherry Clafoutis

Clafoutis is a baked French dessert of fruit, traditionally black cherries, arranged in a buttered dish and covered with a thick flan-like batter. The clafoutis is dusted with powdered sugar and with cream.

For Valentine’s Day, I use a heart-shaped layer cake pan.

Ingredients

4 eggs
2/3 cup (5 oz./155 g) sugar
6 tablespoons (2 oz./60 g) all-purpose flour
2 teaspoons vanilla extract
1 cup (8 fl. oz./250 ml) heavy cream
1/2 teaspoon salt
1 1/2 lb. (750 g) fresh cherries, pitted, or 1 1/4 lb. (625 g) frozen cherries, thawed and drained
2 tablespoons Amaretto
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Whipped Cream or Vanilla Ice Cream for serving (optional)

Directions

Preheat the oven to 350°F
Grease a round 9-10″ baking dish and cut a piece of parchment paper to fit on the bottom. Arrange the cherries on the bottom of the pan in a single layer and then set aside.


Combine the rest of the ingredients – except for sliced almonds – in the bowl of a food processor or blender and process on high speed until thoroughly blended; the mixture will be similar to a thin crepe batter.
Pour the mixture over the cherries and then sprinkle the sliced almonds across the top.
Bake in the preheated oven for about 50-60 minutes, until puffed and golden brown. If you find that the clafoutis browns too quickly, cover it loosely with a sheet of aluminum foil.
Remove the pan from oven and let cool for a few hours then transfer to the refrigerator to chill completely. Serve with sweetened whipped cream or a scoop of vanilla ice cream on the side.

To make this dessert gluten-free and low carb:

Ingredients

4 eggs
1/3 cup sugar substitute
½ cup almond flour
¼ cup arrowroot powder flour
2 teaspoons vanilla extract
1 teaspoon almond extract
1 cup heavy cream
1/4 teaspoon salt
2 cups fresh raspberries or blueberries
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Follow the directions in the recipe above.


Ingredients

2 lbs of ground grass-fed beef
1 teaspoon dried Italian seasoning
1 lb lean ground pasture raised pork
1 teaspoon pork sausage seasoning
1 cup fresh bread crumbs (made from regular or low carb bread)
1/2 cup grated Parmesan cheese
2 large eggs
2 tablespoons dried parsley
1/2-1 teaspoon salt (If the sausage seasoning has salt use the lesser amount)
1/2 teaspoon black cracked pepper
4 oz cremini mushrooms chopped fine
1 cup sweet onion, chopped fine
2 garlic cloves, grated
2 tablespoons olive oil
1/2 lb mozzarella, sliced
Homemade or store-bought Marinara Sauce, heated

Directions

Preheat the oven to 375 degrees F.
In a small skillet sauté the onion and mushroom with a sprinkle of salt and pepper in the olive oil until fully cooked about 10 minutes. Remove the pan from the heat and allow the mixture to cool to room temperature.


Fold this into the meat with the remaining ingredients (except for the mozzarella and Marinara) until all is combined.


Place 1/2 of the meatloaf mix into a loaf pan. I use a two-pan meatloaf pan so the fat can drain out.

Layer the cheese slices in the center. Press the remaining meatloaf mixture on top of the cheese in the loaf pan.

Bake for about 90 minutes or until to an internal temperature of 160 degrees F (70 degrees C) is reached.
Let the meatloaf rest for 10 minutes before slicing. Serve with Marinara sauce, mashed potatoes or mashed cauliflower and a green vegetable.


Grilled Lamb Chops

2 servings

Ingredients

4 loin lamb chops, about 1 ¼ lb total
Lemon wedges

Marinade
2 tablespoons olive oil
1 tablespoon lemon juice
2 large garlic cloves, sliced
1 teaspoon Greek seasoning store-bought (or combine equal parts of coarse salt, Turkish oregano, garlic, dried lemon zest, black pepper, and marjoram and use 1 teaspoon in this recipe)

Directions

Place the lamb chops in a medium ziplock bag with the marinade ingredients. Seal the bag, shake and store the bag in the refrigerator for several hours before grilling.

To grill the lamb chops:

Preheat an outdoor or stovetop grill. Oil the grill.
Remove the chops from the marinade and grill them over medium-high heat, turning once, until medium-rare, about 3 minutes on each side.

Transfer the chops to a serving platter and let rest for 5 minutes. Serve with lemon wedges, the Greek Salad, Tzatziki, and grilled pita.

Greek Vegetable Salad

2 servings

Ingredients

1 medium cucumber, peeled, seeded and cut in large dice
1 large tomato, seeded and cut in large dice
4 -5 pepperoncini, seeded and cut in large dice
1/4 of a red onion, cut in large dice
12 Greek olives
1/3 cup crumbled feta cheese

Dressing
1/3 cup olive oil
3 tablespoons wine vinegar
1 teaspoon salt
1 teaspoon dried oregano or Greek seasoning
1/2 teaspoon honey

Directions

In a serving bowl, combine the cucumber, tomato, pepperoncini, onions, olives, and feta cheese. In a jar with a tight-fitting lid, combine the dressing ingredients; shake well. Drizzle over salad and toss to coat. Serve with a slotted spoon.

Tzatziki Sauce

Makes 1 cup

Ingredients

1 cucumber, peeled, seeded and grated
1/2 teaspoon salt, divided
1 scallion, minced
1/2 cup plain whole milk Greek yogurt
1 tablespoon lemon juice
2 cloves garlic grated
1/4 teaspoon freshly cracked black pepper
1 tablespoon fresh dill finely chopped
1/2 teaspoon za’atar or dried oregano

Directions

Place the grated cucumber in a fine-mesh sieve and sprinkle with ¼ teaspoon salt and drain for about 30 minutes.

In a mixing bowl, combine yogurt, lemon juice, garlic, black pepper, ¼ teaspoon salt, parsley, and oregano or za’atar and stir to combine.
Add the cucumber to the yogurt mixture and stir to combine.
Cover and refrigerate for about an hour before serving to allow the flavors to develop.

 

Grilled Pita Bread

A very good tasting low carb mini pita (4g net carbs) is made by Joseph’s Middle East Bakery

2 servings

Ingredients

2 small (mini) pita bread
Olive oil
Za’atar

Directions

Lightly brush both sides of each pita with olive oil. Sprinkle with a little za’atar. Place on the grill for 1 minute, turn them over and grill for 1 minute more. Serve with the Tzatziki Sauce.


Looking to make more healthy meals that incorporate more vegetables, then here is a great recipe for you to try.
Most firm vegetables can be turned into rice and the technique is ideal for keeping meals lower in calories and carbs and high in nutrition. So for this new take on Scallop Risotto, I adapted the classic recipe by using riced butternut squash instead of rice.

To make it even easier, Green Giant and Alexia sell frozen riced butternut squash. I defrost it first and drain it well. I think that if cooked in the frozen stage too much water is retained, so I don’t follow the directions on the package.

Butternut Squash “Risotto”

2 servings

Ingredients

1 tablespoon extra virgin olive oil
1 tablespoon butter
1 large shallot, finely diced
1/2 teaspoon salt
1 cup chicken or fish broth
10 oz riced frozen butternut squash, defrosted and drained
1 tablespoon fresh sage, chopped
1/2 cup grated Parmesan cheese

Directions

Heat the olive oil and butter in a large pot over medium-low heat. Add the shallots and salt. Cook until tender, stirring occasionally.


Add the squash to the pan and sauté for 3-4 minutes.

Then add the broth. Cover and cook over medium heat for 20-25 minutes, stirring occasionally, until the squash is completely tender and the liquid has evaporated. Add the sage and cheese. Stir well.

Creamy Scallops

2 servings

Ingredients

1 tablespoon extra-virgin olive oil
6 large sea scallops
1 tablespoon unsalted butter
2 large garlic cloves, minced
Salt and fresh ground black pepper to taste
2 tablespoons dry white wine or broth
1/4 cup heavy cream
1/2 tablespoon lemon juice
2 tablespoons chopped parsley

Directions

Heat olive oil in a skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer in the pan.

Season with salt and pepper to taste and fry for 2 minutes on one side, then turn them over and fry again for 2 minutes. Remove the scallops from the skillet and transfer them to a plate.

Melt the butter in the same pan and add in the garlic; cook 1 minute.

Pour in the wine (or broth) and bring to a simmer. Let cook for 2 minutes. Add cream and allow to simmer until slightly thickened.

Remove the skillet from the heat; stir in lemon juice and add the scallops back into the pan to warm through.

Place a serving of the butternut squash risotto on each dinner plate. Top with the scallops and cream sauce. Garnish with parsley.

Roasted Green Beans and Mushrooms

4 servings

Ingredients

1 lb green beans, trimmed and cut into 2-inch pieces
4 oz cremini mushrooms, sliced
1 tablespoon olive oil
Sea salt and freshly ground black pepper
Pinch of crushed red pepper flakes

Directions

Preheat the oven to 400 degrees F. Oil a medium baking dish.
Add the green beans, mushrooms and olive oil. Mix well and then season with sea salt, freshly cracked pepper and a pinch of crushed red pepper flakes. Place into the oven and roast for 15 minutes. Stir the vegetables. Continue to roast for 10-15 minutes, until the green beans are just tender. Don’t overcook. Remove the dish from the oven and serve.

 



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