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Healthy Mediterranean Cooking at Home

Monthly Archives: February 2019

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.

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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.

 


Steak Pizzaiola

I like to use the mini bell peppers for sauces because they are tender and sweet tasting.

Serves 2

Ingredients

1 rib-eye steak (about 12 oz. and 1 inch thick), trimmed of excess fat
Salt and freshly ground black pepper
1 tablespoon unsalted butter
1 tablespoon olive oil
1 garlic clove, minced
12 oz. mini bell peppers, seeded and thinly sliced
1 large sweet onion, halved and thinly sliced
1 cup Marinara Sauce
1 tablespoon chopped fresh flat-leaf parsley

Directions

Cut the steak in half crosswise and pat dry with paper towels. Season both sides of each steak with salt and pepper.
In a large heavy frying pan over medium heat, add the oil, onions, garlic, and peppers. Season with salt and pepper and cook, stirring occasionally, until the vegetables are softened but not browned, 10 minutes. Transfer the vegetables to a bowl with a slotted spoon.


Add the butter to the pan and increase the heat to medium-high. Put the steaks in the pan and sear until deeply browned on both sides and medium rare about 2-3 minutes per side. Transfer the steaks to individual serving plates.
Pour the marinara sauce into the skillet and add 1/2 cup of the sautéed peppers and onions and stir them into the sauce. Reserve the remaining peppers and onions for another recipe.
Bring the sauce to a boil, reduce the heat, and simmer just until the vegetables are hot, 1 minute. Divide the mixture in half and pour over each steak. Garnish each serving with chopped parsley.

Sautéed Swiss Chard With Garlic and Lemon

Ingredients

2 tablespoons olive oil
4 garlic cloves, thinly sliced
1 teaspoon crushed red pepper flakes
2 large bunches Swiss chard, ribs and stems removed, leaves torn into 2”
pieces
Kosher salt and freshly ground black pepper
2 tablespoons fresh lemon juice

Directions

Wash the chard well in several changes of cold water. Drain in a colander. Heat oil in a large, deep skillet over medium heat. Add garlic and red pepper flakes and half of the Swiss chard, season with salt and pepper.

Cook, tossing often until wilted. Add the lemon juice and remaining chard and cook, tossing, just until all chard is wilted about 1 minute. Season with additional salt and pepper if needed.

Rosemary Flavored Roasted Rutabaga Wedges

Ingredients

1 medium rutabaga, peeled
2 tablespoons olive oil
1 teaspoon dried rosemary
1 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon black pepper

Directions

Preheat oven to 400 degrees F.
Cut the ends off the rutabaga and then cut the rutabaga in half. Cut each half in two. Cut the slices into wedges.


Place the rutabaga wedges in a large ziplock bag with the oil and seasonings and toss to coat. Spread the mixture evenly on a sheet pan and cook for 45-50 minutes until tender and brown. Turn the wedges over half way through the cooking time.


Easy Overnight Pizza Dough

Makes one 16 inch round pizza. Prepare the dough one day ahead. This process makes the best pizza dough.

Ingredients

1 teaspoon instant yeast

1 teaspoon honey

1 cup lukewarm water

3 cups bread flour

1 teaspoon salt

1 tablespoon extra virgin olive oil

Sausage and Peppers Topping

8 oz spicy Italian Sausage, cut into thin slices

1 lb small bell peppers, sliced thin

1 large onion sliced thin

1 clove garlic, minced

1 teaspoon dried Italian seasoning

8 oz mozzarella cheese, sliced thin

Olive oil

Pizza Sauce

26 oz container strained Italian tomatoes

1/2 teaspoon salt

1/2 teaspoon black pepper

½ teaspoon garlic powder

½ teaspoon onion powder

1/2 teaspoon dried Italian seasoning

½ teaspoon red pepper flakes

1 teaspoon honey

1 tablespoon olive oil

Directions

One day before making the pizza:

Combine all the ingredients for the dough in the large bowl of an electric mixer and with the paddle attachment mix until the ingredients come together around the paddle. Attach the dough hook and knead the dough for 5-6 minutes.

Spray a large ziplock plastic bag with olive oil cooking spray. Place the dough in the bag and close the top. Place the bag in the refrigerator overnight.

When ready to make the pizza, remove the bag from the refrigerator 30 minutes before making the pizza. Turn the oven to 400 degrees F and let the oven heat for 30 minutes.


Combine all the ingredients for the pizza sauce in a saucepan. Bring the mixture to a boil. Lower the heat to a simmer and cook uncovered for 30 minutes.

Preheat a large sauté pan on medium-high and place 1 tablespoon of olive oil in the pan, then add sausage and cook until browned about 6 minutes, stirring until no pink remains. Add the garlic, Italian seasoning, peppers and onions and saute until the vegetables are tender.

Let stand 5 minutes to cool.

Prepare the crust: flour your hands lightly and pat the dough evenly into a lightly oiled 16″ pizza pan. Top the crust with slices of mozzarella cheese, pizza sauce, peppers, onions, and sausage.

Bake the pizza on the bottom rack of the oven for 20–25 minutes or until the crust is golden, the cheese is melted, and the toppings are thoroughly heated. Let stand 5 minutes before slicing.



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