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Healthy Mediterranean Cooking at Home

Monthly Archives: April 2019

Alabama Sweet and Spicy Pork Ribs

Ingredients

2 racks meaty pork ribs

For the barbecue spice rub
2 tablespoons smoked paprika (sweet or hot)
2 teaspoons salt
1 teaspoon garlic powder
1 teaspoon black pepper
1 teaspoon sugar or sugar substitute
1 teaspoon dried oregano
½ teaspoon dried thyme

For the sweet and spicy glaze
1 cup tomato ketchup(regular or no sugar added)
½ cup brown sugar or brown sugar substitute
2 garlic cloves, grated
3 tablespoons Worcestershire sauce
1 tablespoon cider vinegar
1 teaspoon barbecue spice rub (see above)

Directions

Mix together the ingredients for the barbecue spice rub, and set 1 teaspoon aside for the glaze.
Pat both sides of the ribs dry with paper towels. Using a sharp knife, remove the thin membrane from the back of each by slicing into it and pulling it off with a paper towel.


Put the ribs in a large baking dish and sprinkle them all over with the spice rub. Cover and refrigerate for at least 4 hours or up to 24 hours.
Mix all the ingredients for the glaze together in a mixing bowl and set aside.

Grill Method

If using a charcoal barbecue, light it about 30 minutes before you want to cook. If using a gas barbecue, preheat it 10 minutes beforehand. Rearrange the coals or turn off the middle burner for indirect cooking. Put the ribs on the grill, bone-side down, making sure they are not directly over the heat. Cover with the lid and grill over indirect medium heat for 30 minutes each side, or until the ribs are tender and a deep reddish-brown.
Uncover the ribs and brush generously with the sweet and spicy glaze. Cook for 10 minutes, turn and brush with more glaze. Cook for a final 10 minutes or until caramelized and sticky – brush with the remaining glaze and serve.

Oven Method

Preheat the oven to 350°F.

Bake in the preheated oven until the meat begins to pull away from the bones but is not fully tender, about 1 hour and 30 minutes. Increase oven temperature to 450°F. (Do not remove ribs from oven.) Brush both sides of ribs with the glaze. Bake until ribs are very tender and caramelized, 35 to 45 minutes. Brush with the glaze several times during the baking time.

Alabama Hot Slaw

Ingredients

Half of a head of green cabbage (1 lb.)
2 celery ribs
1 carrot
1/2 green bell pepper
2 tablespoons minced red onion
1/4 cup cider vinegar
2 teaspoons honey or low carb honey substitute
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons mustard
1 teaspoon Tabasco sauce
1/4 cup vegetable oil

Directions

Finely chop the cabbage, bell pepper, celery, and carrot.


Place the chopped vegetables and onion to a large bowl. In a smaller bowl, add the vinegar, honey, and salt; whisk until clear.
Add in the black pepper, mustard, and Tabasco; stir to mix, then pour on the vegetables.
In a small skillet or in the microwave heat the oil until very hot.
Pour the hot oil over vegetables.
Let sit for 4 minutes.
Toss and let sit at room temperature until serving time.

Round out the meal Alabama style with corn-on-the-cob.

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Mexican Americans have lived in the United States for most of the country’s history. Ethnically, Mexican Americans are a diverse population, but the majority are Mestizo, which in colonial times meant to be a person of half European and half Native American ancestry. Nonetheless, the meaning of the word has changed through time and currently refers to the segment of the Mexican population who do not speak indigenous languages.

The United States is home to the second-largest Mexican community in the world, second only to Mexico itself, and comprising more than 24% of the entire Mexican population of the world. Mexican American families of indigenous heritage have been in the country for at least 15,000 years, and Mestizo Mexican American history spans more than 400 years, since the 1598 founding of Spanish New Mexico. Spanish residents of New Spain in the Southwest included New Mexican Hispanos and Pueblo Indians and Genizaros, Tejanos, Californios and Mission Indians. Approximately ten percent of the current Mexican-American population are descended from the early colonial settlers who became U.S. citizens in 1848 following the conditions of the Treaty of Guadalupe Hidalgo which ended the Mexican–American War.

Generally, when Americans speak about Mexican food, they are usually referring to Tex-Mex (or Cal-Mex) cooking, an extremely popular cuisine that follows the long border between the United States and Mexico. The food of the southwestern US state of New Mexico and the dishes of many of the Native American peoples of the southwestern US have similar names to many Tex-Mex and some Mexican dishes but they use different flavorings and cooking techniques.

Dishes like chili, fajitas, salsa, tortilla chips, chimichangas, quesadillas, burritos, and nachos are actually homegrown American inventions. Even dishes that exist in Mexico like enchiladas, tacos, and tamales are cooked and served differently in the United States. True Mexican dishes are not as spicy as many US versions. American versions of Mexican entrees add prodigious quantities of cheese, either shredded or melted, to nearly every dish, a practice rare in Mexico. The same heavy hand applies to the American use of sauces of all kinds. North of the border portions are larger, plates are filled so that the food items tend to run one into the other. In Mexico, the soft corn tortilla performs the function that bread on the table performs in the United States; it is a side starch. In the United States, fried tortillas, become an ingredient in nearly every dish.

Like most immigrant groups, Mexican Americans have remained loyal to the food traditions of their homeland. Many shops in small ethnic markets carry Mexican specialty foods. When they cook, they follow recipes handed down to them by their parents and grandparents and their cooking styles have certain things in common. Meat, usually pork or beef, is central to the diet. It is often eaten with salsa on the side. Corn, beans, rice, and root vegetables are also staples, especially sweet potatoes, yams, yucca, jicama, Jerusalem artichokes, and taro. Also popular is a pear-shaped squash called chayote. Here are some Mexican American recipes for you to make at home.

Carne Asada

Carne asada means grilled beef in Spanish. The best cuts for making carne asada is Arrachera or skirt steak. It’s the taste that comes to mind when you think carne asada.

In Mexico, there are several marinating techniques that vary depending on the region of the country.
In the south and in the Gulf of Mexico area, where bitter oranges are grown, cooks will add some of its juice to the meat they are using to make Carne Asada; in other regions, they will add lime juice, and others will add a splash of beer.

Carne asada is traditionally made using a skirt or flank steak. The two cuts are very similar, but I prefer flank steak. When cutting the cooked meat, be sure to cut against the grain. It is quite easy to see the grain running through the meat in both of these cuts. It looks like long lines. Do not cut parallel to these lines, always cut perpendicular to them.

 

Carne Asada

Adapted from Rick Bayless, Chicago Chef

Servings: 6
Ingredients

2 limes juiced
4 cloves garlic crushed
1/2 cup orange juice
1 cup chopped fresh cilantro
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup olive oil
1 jalapeno minced
2 tablespoons white vinegar
2 pounds flank steak

Directions

In a gallon size resealable bag, combine the lime juice, crushed garlic, orange juice, cilantro, salt, pepper, olive oil, jalapeno, and vinegar. Squeeze the bag to mix it up.
Put the entire flank steak into the resealable bag. Seal it up tight. Make sure all the meat is exposed to the marinade, squashing the bag around to coat. Refrigerate for at least 2 hours, or overnight is better.
Heat an outdoor grill or grill pan over high heat.
Remove the flank steak from the marinade, and discard the excess marinade. Cook on the grill for 7 to 10 minutes per side.
Once done, remove from the heat and let rest 10 minutes. Slice against the grain, and serve.

For Carne Asada Tacos

Thinly sliced grilled flank steak
Sliced tomato
Sliced avocado
Sliced red onion
Shredded lettuce
Cotija cheese, crumbled
6 tortillas
Blood oranges, cut into eighths

Grilled or Roasted Corn On the Cob

Ingredients

4 ears corn
2 tablespoons butter (softened)
Parmesan cheese, grated
Chopped herbs (your choice)

Directions

Preheat the oven to 400 degrees F or use the grill when cooking the meat.
Remove husks and silks from the corn. Place the corn on sheets of foil.
Butter corn and sprinkle with herbs and Parmesan cheese. Enclose the corn in foil and press the edges to seal.
Place wrapped corn on a cookie sheet or on the grill and roast for 25-30 minutes.

Mexican Red Rice

Arroz Rojo Mexicano
Adapted from Rick Bayless, Chicago Chef

Ingredients

2 garlic cloves, peeled
1 cup canned diced tomatoes, undrained
1 ½ tablespoons vegetable oil
1 ½ cups long-grain white rice
1 ¾ cups unsalted chicken broth or water
Fresh hot green chiles to taste (roughly 1 to 2 serranos or 1 large jalapeño), stemmed and cut a slit down the side of each one
2 medium carrots, peeled and chopped into ¼-inch cubes
1/2 cup frozen peas, defrosted
1/4 cup chopped flat-leaf parsley or cilantro

Directions

Place the garlic into a blender or food processor, add the canned tomatoes and process to a smooth puree.

In a large saucepan, stir together the oil and rice. When the rice is thoroughly coated, stir in the tomato puree, broth (or water), carrots and 1 teaspoon salt. Nestle in the chiles. Cover the pan, bring to a boil, lower the heat to medium and cook for 15 minutes. Gently stir the rice, re-cover and let the rice cook about 20 minutes. or until tender Taste a grain of rice: It should be very close to done at the core. If not, sprinkle in a little water, re-cover and cook 5 minutes more.

When the rice is done, uncover it and sprinkle in the peas and the parsley or cilantro. Use a fork to gently fluff the rice, reaching all the way to the edges of the bottom, to release steam and slow the cooking. Re-cover, let stand 5 minutes.

Black Beans with Chiles

Ingredients

1 pound dried black beans
1 tablespoon vegetable oil
1 small red onion, chopped
1 small carrot, chopped
2 whole serrano chiles or 1 jalapeño chile
1 tablespoon ground cumin
4 1/4 cups reduced-sodium chicken broth
1/2 teaspoon salt
Freshly ground black pepper

Directions

Rinse beans. Place beans in a large bowl. Cover with water by several inches. Let soak overnight.
Place oil, onion, and carrot in a Dutch oven. Cook over medium heat until the onion is tender. Drain beans and add to the Dutch Oven. Add whole chiles, cumin, chicken broth, salt, and pepper. Bring to a boil, reduce heat and simmer, covered, 1 hour. Uncover and simmer until beans are very tender, about 15 minutes more.


Cake

ingredients

2 cups almond flour
1 tablespoon coconut flour
1/2 cup salted butter
3/4 cup granulated sugar or granulated low carb sweetener
2 teaspoons baking powder
1 teaspoon vanilla extract
1 teaspoon almond extract
1 cup full-fat sour cream
2 ounces regular cream cheese
4 large eggs

Directions

Preheat oven to 350 degrees F.
Generously butter a 9 to 10-inch bundt pan, set aside.
Combine almond flour, coconut flour and baking powder in a large bowl, set aside.
In an electric mixer cream the butter, sweetener, and cream cheese together until light and fluffy. Add vanilla and almond extracts and sour cream to the butter mixture. Mix thoroughly.
Beat in the eggs, one at a time.
Add the almond flour mixture a little at a time into the butter/sour cream, beating on low after each addition.
Pour batter into the prepared bundt pan, place in the oven and bake for 50 minutes or until a toothpick placed in the cake comes out clean.
A toothpick should come out mostly clean, with just a few crumbs when the cake is done.


The top of the cake should bounce back when gently touched but may have a little jiggle. This is typical with almond flour desserts until they cool.

For best results, let the cake cool in the pan completely for at least 2 hours, but preferably overnight.

Peach Cream

Ingredients

1 cup cold heavy whipping cream
2 tablespoons powdered sugar or powdered sugar substitute
1/4 teaspoon almond extract
2 cups finely diced peaches fresh or unsweetened jarred peach slices (Dole) drained

Directions

Combine the sugar, cream and almond extract in a medium bowl.
Beat the cream on medium speed for about five minutes, until soft peaks form.
Dry the peaches on paper towels to get rid of extra moisture and chop into small pieces.
Fold peaches into the whipped cream. Cover the dish and refrigerate until serving.


Pork
2 boneless loin pork chops, about 1 inch thick, all fat removed
2-3 tablespoons flour
1/2 teaspoon dried Italian seasoning
Salt and pepper
2 tablespoons butter

Vegetables
1 medium zucchini, cut into 1-inch cubes
4 large white mushrooms, quartered
1 garlic clove, minced
2 jarred roasted red peppers, drained and sliced

Sauce
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
Noodles, 3-4 oz uncooked

Directions
Pat the chops dry with paper towels and season with salt and pepper.
Mix the flour with the Italian seasoning. Coat the pork chops in the flour mixture.
Heat butter in a medium skillet over medium heat. Add pork chops and cook until browned, about 5 minutes per side. Transfer to serving platter and tent with foil.


Cook the noodles according to package instructions.


Add mushrooms and zucchini to the skillet and cook 5 minutes. Add garlic, cream, roasted peppers, and Parmesan cheese and simmer until sauce is slightly thickened about 5 minutes. Add the pork chops back to the skillet and heat.


Serve over cooked noodles.


The majority of Norwegian immigrants lived in the farming communities of the upper Midwest making their homes in the states of Minnesota, Wisconsin, Illinois, and North and South Dakota. They settled in cities such as Brooklyn, Chicago, Minneapolis, and Seattle.
Once the first Norwegians came to an area, others often followed, particularly after the Homestead Act of 1862 that made Minnesota land available almost free for the asking. Norwegian immigrants developed commercial fishing along the North Shore, worked in the Iron Range mines and offered trades needed in their areas.

Norwegian immigrants pose for a picture on the passenger and freight steamer America sometime between 1900 and 1910. (Photo courtesy of the Northeast Minnesota Historical Center, Duluth)

Why did Norwegians leave their homeland?

In the 19th century, Norway was a difficult place for the common folk. Its population was increasing and they were squeezed onto the slivers of land that could be cultivated — only 3 percent of the country. Farm mechanization pushed out landless laborers, and a rigid social hierarchy gave them no chance to improve their situation.

So, they left. Starting in the late 1830s, Norwegians came to America.

Those who had a farming background headed to Norwegian settlements in the coulee country of southwest Wisconsin, the bluff country of southeast Minnesota and Iowa and then the fertile Red River Valley of Minnesota and North Dakota. Norwegians who fished headed for the shorelines of Door County and Minnesota’s North Shore. By 1915, Norway had lost 750,000 people to the United States, contributing, after Ireland, the highest percentage of its population to the new country. Norwegians often chose land that reminded them of home.

They also tried to carry on their Norwegian traditions here in America. Each Christmas, Norwegian-Americans headed to the nearest Norsk deli to buy lutefisk that once was a staple for peasants in Norway. They grated potatoes for lefse, a flat peasant bread, and rolled thin butter cookies on krumkake irons for their holiday celebrations. There are more than 4.5 million people of Norwegian ancestry in the United States today. Norwegian Americans actively celebrate and maintain their heritage in many ways. Much of it centers on the Lutheran-Evangelical churches they were born into. Culinary customs, national dress, and Norwegian holidays (Syttende Mai, May 17) are also popular.

Norwegian cuisine in its traditional form was based largely on the natural materials readily available in Norway and by its geography. Norwegian fare had a strong focus on fish and game. A gradual transition to American life weakened immigrant folkways. Some traditions and customs survived and were cultivated, others were reintroduced and given importance as a part of their ethnic heritage. Toward the end of the century, lutefisk became known as a Norwegian American dish. It was served at lodge meetings, festive banquets, and church suppers, most regularly during the Christmas season.

One tank holds about 900=950 pounds of lutefisk ready for packing, at the Olsen Fish Company in Minneapolis, which produces about 450,000 pounds annually from dried cod. (Pioneer Press: Scott Takushi)

Lutefisk is whitefish — which refers to several species of finned fish such as cod, ling, or burbot — that has been air-dried and may or may not be salted. It is first soaked in cold water for five or six days, with the water changed daily. The saturated fish is again soaked for two days in an unchanged solution of cold water and lye. Lye is a substance obtained by leaching ashes and is also known as sodium hydroxide. After this weeklong process, the fish loses half of its protein and gains a jelly-like consistency. At this point, it needs another four to six days of soaking in cold water, refreshed daily, before it is ready to be cooked. Since the saturated fish is quite delicate, a layer of salt is added about a half-hour before it is cooked. This releases some of the water being held in the fish. It is then placed in a sealed pan and steam cooked on low heat for 20-25 minutes, or wrapped in aluminum foil and baked at 435 degrees F for 40-50 minutes. Since Minnesota has a large population of Norwegian immigrants, lutefisk is quite popular in the Twin Cities and their surrounding areas. It can be served a number of ways, but some of the more common ones are with boiled potatoes, green peas, melted butter, small pieces of bacon, horseradish, or cheese.

Aquavit is Norway’s famous exported liquor made from potatoes. Distillers flavor it with spice bags of caraway seeds or star anise. After the warm alcohol passes through the bags, it is aged in wood barrels. Cold-pressed, clear Aquavit isn’t aged but is served slightly chilled with herring, cold meat, and fatty dishes. Norwegians serve dark Aquavit, that has been aged for several years, after dinner.

Here are some Norwegian American style recipes for you to make at home.

Pan-Fried White Fish

Ingredients

1 lb white fish fillets
White pepper
Salt
1 large egg
1/2 cup bread crumbs
6 tablespoons butter
Norwegian Lemon Butter Sauce, recipe below

Directions

For the Pan-Fried White Fish

Check to make sure all the fish bones have been removed. Season the fillets with the salt and white pepper.

Lightly whisk the egg in a shallow bowl. In a separate bowl combine the breadcrumbs with ¼ teaspoon salt.

Dip the fillets in the egg and then dredge in the breadcrumbs.

Heat a large frying pan over medium-high heat and add the butter. Fry the fillets until they are golden brown.

Place the fillets on a paper towel. Transfer the fish to a serving plate and drizzle with the lemon sauce.

Norwegian Lemon Butter Sauce (Sandefjords Mor)

Ingredients

1 lemon, juiced
1/4 cup heavy cream
2 tablespoons cold, unsalted butter, cut into cubes
Salt to taste
Cayenne pepper, to taste
1 tablespoon chopped fresh Italian parsley

Directions

Place the lemon juice in a small saucepan over medium heat; bring to a simmer. Add cream; whisk to combine. Continue to cook until the cream reduces and is thick enough to coat the back of a spoon, 5 or 6 minutes. Reduce heat to low.
Whisk in a few pieces of cold butter, stirring until the butter melts before adding more. Continue adding the butter a few pieces at a time until all the butter is emulsified into the cream. Add salt, cayenne pepper, and chopped parsley. Whisk until well blended. Keep sauce warm until ready to use.

Sour Cream-Chive Mashed Carrots & Parsnips

Norway has a long history with root vegetables. They are grown in many parts of the country and can generally be easily stored. Norwegians have favorites – like rutabaga, carrots, and potatoes – but more and more, others are being used more frequently in cooking, such as turnips, parsnips, and beets.

Ingredients

8 medium carrots, peeled and cut into 1-inch pieces (4 cups)
2-3 medium parsnips, peeled and cut into 1-inch pieces (2 cups)
1/3 cup sour cream
3 tablespoons chopped fresh chives, divided
2 tablespoons milk
2 tablespoons unsalted butter
1/4 teaspoon salt
1/8 teaspoon ground pepper

Directions

Place carrots and parsnips in a large saucepan. Add water to cover and bring to a boil. Boil until very tender, 25 to 30 minutes. Drain well and return to the pan.

Use a potato masher or ricer to finely mash the vegetables. Add sour cream, 2 tablespoons chives, milk, butter, salt, and pepper. Cook over medium-low heat, stirring until heated through. Transfer to a serving bowl. Sprinkle with the remaining 1 tablespoon of chives.

Green Beans with Dill Vinaigrette

Ingredients

2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 cup vegetable oil
1 tablespoon chopped fresh dill
1 pound green beans

Directions

Stir together the vinegar, mustard, and salt in a small bowl until the ingredients are combined and the salt has dissolved. Whisking constantly, slowly pour in the oil and continue to whisk until emulsified. Gently stir in chopped dill and set aside.
Steam green beans until tender. Drain. Arrange green beans in a serving dish and season with a little bit of salt. Pour the dill dressing over the green beans. Mix well and leave at room temperature until serving time.

Rhubarb Rolls

For the bottom layer

1/4 cup cold unsalted butter
1/2 cup packed brown sugar
2 cups chopped rhubarb (fresh or frozen and thawed)

For the top layer

1/3 cup softened butter
1/2 cup sugar
1 large egg
1½ cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon fresh ground nutmeg
1/2 cup heavy cream

For the bottom layer

In a large bowl mix the butter into the brown sugar with a pastry blender until crumbly. If using frozen rhubarb, dry on paper towels after draining. Stir the rhubarb into the brown sugar and butter. Divide the mixture evenly into a well greased 12 cup muffin pan. Do not use muffin papers. Set this aside.

For the top layer

Preheat the oven to 350°F.

In a large bowl of an electric mixer combine the butter and sugar until creamy. Add in the egg and mix until well combined.

In a separate bowl combine the flour, baking powder, salt, and nutmeg.

Once blended, add to the creamed butter mixture in small amounts alternating with the cream.

Spoon the batter mixture evenly over the rhubarb layer in the muffin cups.

Bake for 15-20 minutes until the top of the batter is golden brown.

Remove from the oven, set on a cooling rack and let cool for 5 minutes.

Place a serving dish on top of the muffin pan and flip the two over so that the bottom of the buns are right-side up.

Serve while still warm.


Going to a Potluck Dinner? Here are some tips and suggestions for dishes that travel well:

Pre-baked casseroles held together with cheese or eggs
Slow-cooked dishes that travel in the crock pot
Salads with separate dressing to be mixed in just before serving
Pasta salads
Savory pies and tarts
Dishes that do not need re-heating – use an insulated carrier to keep the food hot.

re is a recipe for a dish I like to bring to a potluck: Stuffed Shells.

Italian-American Meat Sauce

Ingredients

1/4 cup extra-virgin olive oil
1 large sweet onion, diced
4 garlic cloves, peeled and chopped fine
1 pound ground beef
1 pound ground pork
Salt
Two 35-ounce cans San Marzano tomatoes
2 cups of water
6 oz can tomato paste
2 bay leaves
1 tablespoon dried Italian seasoning

Directions

Heat the olive oil in a heavy 4 to 5-quart pot over medium heat. Add the onions and cook, stirring occasionally, until golden, about 8 minutes. Make a little room in the center of the pot, add the garlic and cook, stirring, until the garlic is softened, about 1 minute. Add the ground beef and pork and season lightly with salt. Cook, stirring to break up the meat, until the meat is brown, about 10 minutes. Add the bay leaves, Italian seasoning, tomatoes, water and tomato paste. Stir until the paste is dissolved. Season lightly with salt. Bring to a boil, adjust the heat to a simmer and cook, uncovered, stirring often, until the sauce is thickened, about 2 hours.

Spinach Ricotta Cheese Filling

Ingredients
Two 10 oz pkgs frozen chopped spinach, defrosted and squeezed dry
32 oz container whole milk ricotta cheese
1 cup shredded Mozzarella cheese
½ teaspoon garlic powder
2 eggs, lightly beaten
2 tablespoons finely chopped parsley
1/4 cup freshly grated Parmesan cheese

Directions

Combine all of the filling ingredients in a mixing bowl and store in the refrigerator until ready to stuff the shells.

Stuffed Jumbo Shells

Ingredients

One 12 oz box jumbo shells (about 46 shells)
Spinach ricotta cheese stuffing (see recipe)
Meat sauce (see recipe)
4 tablespoons freshly grated Parmesan cheese

Directions
Preheat the oven to 400 degrees F.
Drop the jumbo shells into boiling salted water and cook about 10 minutes or until tender but not overcooked. Drain and place on kitchen towels.


Spoon a layer of sauce over the bottom of two large baking dishes.
Fill each shell with equal portions of the ricotta cheese mixture.

Arrange the shells stuffed side up in the baking dish. Spoon more meat sauce over the shells and sprinkle with the grated cheese.

Cover the dishes with foil and bake for 30 minutes.


Italian Mushroom Tomato Sauce

Ingredients

1 tablespoon butter
1 tablespoon olive oil
1 large onion, sliced
8 oz sliced fresh mushrooms
2 cloves garlic, minced
1 cup beef broth
One 26-28 ounce container Italian diced tomatoes
2 bay leaves
1/2 teaspoon dried basil or 1 tablespoon snipped fresh basil
1/4 teaspoon dried oregano or 1 teaspoon snipped fresh oregano
Salt
1/4 teaspoon crushed red pepper flakes

Directions

Heat the oil and butter in a large saucepan.
Add the mushrooms, onions, and garlic to the skillet. Cook until the vegetables are tender. Then, stir in the broth and undrained tomatoes, bay leaves, herbs, salt to taste and red pepper. Cover with the lid ajar and simmer about 1 1/2 hours or until the sauce is very thick, stirring occasionally. Keep warm.

Chicken Fontina

Ingredients

2 large boneless chicken breasts, pounded thin
All-Purpose or low carb flour
1 egg white beaten with 1 tablespoon water
1 cup fresh bread crumbs, made from regular or low carb bread
Salt and pepper to taste
2 tablespoons butter
1 tablespoon olive oil
3 large slices Italian Fontina cheese
Italian Tomato Mushroom Sauce, recipe above.

Directions

Sprinkle the chicken breasts with salt and pepper. Lightly coat the pounded chicken breasts in flour. Dip in the beaten egg white and then into the bread crumbs. Press the crumbs onto the breasts. Place the breaded cutlets on a plate and refrigerate for several hours.


In a large skillet with a cover heat the butter and oil. Add the cutlets and brown on both sides.

Cover each breast with tomato mushroom sauce and a 1 1/2 slices of cheese. Cover the skillet and heat until the cheese begins to melt.

Roasted Asparagus with Parmesan

Serves 4

1 pound medium asparagus, woody stalks removed
2 tablespoons extra virgin olive oil
l garlic clove, peeled and minced
2 tablespoons grated parmesan cheese
1 teaspoon grated lemon zest
Salt and pepper to taste

Directions

Heat the oven to 400 degrees F.
Toss the asparagus with oil in a large baking dish.
Roast for 10 minutes.
Sprinkle the minced garlic and lemon zest on the asparagus and roast an additional 10 minutes.
Season to taste with salt & pepper and sprinkle with Parmesan cheese.



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