Healthy Mediterranean Cooking at Home

Monthly Archives: January 2020

Crispy Oven Baked Shrimp

Servings: 2. Double for 4 servings.

Ingredients

2 tablespoons olive oil, divided
1/2 lb large peeled (about 12), deveined raw shrimp (16-20 count), tail-on
1/4 teaspoon ground pepper
1/4 teaspoon salt
1 tablespoon unsalted butter, melted
1 tablespoon fresh-squeezed lemon juice
1 medium finely chopped garlic clove
2 tablespoons Italian flavored panko breadcrumbs
2 tablespoons shredded Parmesan cheese
1 teaspoon chopped fresh chives

Directions

Preheat oven to 425 degrees F.
Coat the bottom of a glass or ceramic baking dish with 1 tablespoon oil.

Pat shrimp dry and place them in a single layer in the prepared baking dish. Sprinkle the shrimp evenly with pepper and salt.

Whisk butter, lemon juice and garlic in a small bowl; pour the mixture evenly over the shrimp.

In a mixing bowl combine the Panko, Parmesan cheese, chives, and the remaining oil; stir to combine.

Sprinkle the mixture evenly over the shrimp. Bake until the shrimp are pink and cooked through, 8 to 10 minutes.

Roasted Zucchini

2 servings. Double for 4 servings.

Ingredients

Olive oil cooking spray
1 medium zucchini, halved lengthwise
6 grape tomatoes, halved
1 tablespoon garlic-flavored olive oil
Salt and ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon Herbes de Provence
1 teaspoon chopped fresh thyme leaves

Directions

Preheat oven to 425 degrees F.
Coat a baking dish with the cooking spray.
Arrange zucchini halves, flesh side up, in the prepared baking dish. Arrange the grape tomatoes on the sides of the squash.

Drizzle olive oil over zucchini. Season the flesh with salt and black pepper. Sprinkle thyme, Herbes de Provence and garlic powder over the top. Roast 8 to 10 minutes, until tender and golden brown.

Rice Pilaf

4 servings

Ingredients

Rice

1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste

Pilaf

1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste

Directions

Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.

Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings.


Tortilla Soup

The tortilla strips and the garnishes are best prepared on the day of serving. The rest of the soup can easily be prepared ahead by several days.
I make my own chipotles en adobo, so I included the recipe at the end of the post. Canned chipotles can also be used.

Makes about 9 cups, serving 6

Tortilla Strips
8 corn tortillas (6-inch), cut into 1/2-inch-wide strips
1 tablespoon avocado or vegetable oil
Table salt

Soup
2 bone-in, skin-on chicken breasts (total about 1 1/2 pounds)
8 cups low-sodium chicken broth
2 medium onions (total about 1 pound), peeled, 1 cut in half and the other onion finely diced
2 cups corn kernels
4 medium cloves garlic, peeled, 2 cut in half and the other two minced
2 sprigs fresh epazote or 2 teaspoons dried ( or 8 to 10 sprigs fresh cilantro plus 1 sprig fresh oregano if you don’t have epazote)
Table salt
2 cups chopped tomatoes
1 medium jalapeño chile, chopped
1 chipotle chile en adobo with 1 tablespoon adobo sauce, finely chopped

Garnishes
1 lime, cut into wedges
1 Hass avocado diced fine
8 ounces shredded cheddar or Monterey Jack cheese
Mexican crema or sour cream

Note on Epazote
Epazote is a Mexican herb with an acidic lemony flavor.
I use the dried version since fresh is not easy to find in my area.

FOR THE TORTILLA STRIPS: Adjust oven rack to middle position; heat oven to 425 degrees. Spread tortilla strips on rimmed baking sheet; drizzle with oil and toss until evenly coated. Bake until the strips are deep golden brown and crisp, about 14 minutes, rotating pan and shaking strips (to redistribute) halfway through the baking time. Season strips lightly with salt; transfer to plate lined with several layers paper towels. Set aside.

FOR THE SOUP: Bring the chicken breasts, broth, 1 onion halved, 2 garlic cloves cut in half, epazote, and 1/2 teaspoon salt to boiling over medium-high heat in large saucepan; reduce heat to low, cover, and simmer until chicken is just cooked through about 20 minutes. Using tongs, transfer chicken to a large plate. With a spider or slotted spoon remove the onion and garlic halves and discard them. When cool enough to handle, shred chicken into bite-sized pieces; discard bones.

To the broth add the tomatoes, the chopped onion, 2 minced garlic cloves, jalapeño, corn, 1/2 teaspoon salt, chipotle chile, and 1 tablespoon adobo sauce. Bring to a boil, then reduce heat to low and simmer to blend flavors, about 15 minutes. Add shredded chicken and simmer until heated through about 5 minutes. To serve, place portions of tortilla strips in the bottom of individual bowls and ladle soup into bowls; pass garnishes separately.

 

Loaded Nacho Platter

I save leftover steak in the freezer for making dishes like nachos.

2 servings

Ingredients

1/2 pound leftover steak or lean ground beef, cooked
1 cup chopped bell peppers
3 cups tortilla chips
1 tomato, diced
1/2 cup sliced jarred pickled jalapenos
2 cups Cheddar cheese, shredded
1 cup salsa or pico de gallo

Directions

Shred the cooked steak.
Preheat your oven to 375 F, or you can use your broiler.

Spread the 3 cups of chips over the bottom an ovenproof platter so that you can’t see the bottom of the plate.
Sprinkle1 cup cheese over the top of the chips. Evenly distribute the toppings so that every chip has some toppings.
Top with the remaining cheese. Place the platter into the oven or under the broiler.
When the cheese is melted, remove the platter from the oven and use a metal spatula to put nachos onto individual serving plates.

Homemade Chipotle Chiles en Adobo

Ingredients

12-14 dried Chipotle Chiles
3 cups of water
1/2 medium onion finely diced
6 tablespoons ketchup
1/2 teaspoon salt
2 cloves garlic, minced
1/3 cup apple cider vinegar

Directions

 

Simmer all the ingredients in a covered pan for one hour, stirring occasionally or until the liquid reduces to about a cup.
I store the chilies in snack bags in the freezer for when I need them-1 pepper and 1 tablespoon sauce in each snack bag. They defrost very quickly. when you need them.


 

Sprouted grain bread is made from whole grains that have begun to sprout, or germinate.
The sprouting process offers several nutrition benefits, compared to bread made from unsprouted grain flours. Sprouting changes the nutritional profile of the grains, making their nutrients more readily available and possibly easier to digest. Sprouted grain bread is lower in carbs and calories and has less of an impact on blood sugar compared to other types of bread.


Sprouted grains are higher in several nutrients, including protein, fiber, vitamin C, folate and beta-carotene. In addition, sprouting decreases antinutrients, making the nutrients in the grains more readily available to your body. Sprouted grains are higher in antioxidants, which help protect against chronic diseases. Eating sprouted grain bread is an easy way to increase your consumption of these powerful compounds.

Homemade Sprouted Wheat Bread

Adapted from a King Arthur recipe

Ingredients

1 cup lukewarm water
1 large egg
2 tablespoons soft butter
2 tablespoons brown sugar or brown sugar substitute
2 1/2 cups sprouted wheat flour
1/4 cup bread flour
2 teaspoons instant yeast
1 1/4 teaspoons salt
1/4 cup any mixed nuts and seeds, (I used 1 tablespoon flaxseed, 1 tablespoon chia seeds, 1 tablespoon hemp seeds, and 1 tablespoon bagel seasoning seeds)

Directions

Stir all the dry ingredients together with the paddle attachment of an electric mixer until combined. Add the water, egg, and butter. Mix until the ingredients are combined. Turn off the mixer and let the dough rest, covered, for 30 minutes; this gives the flour a chance to absorb most of the water, which will make the dough less sticky and somewhat easier to knead.
Switch to the dough hook and knead for 4 minutes.

Place the dough in a lightly greased bowl, cover, and let rise until puffy, about 2 hours.
Line a long bread basket or a round bowl with parchment.
Place the dough on a lightly greased work surface, and shape it into a log (for a long loaf) or oval or round (for a round loaf).
Place the dough in the proofing pan, cover, and allow it to rise until the dough increases by about one-third, about 1 1/2 hours.

Begin preheating the oven and a covered oblong clay baker or round clay baker or Dutch oven to 500F 30 minutes before baking.
Use the parchment to move the raised dough from the proofing basket to the stone baker.

Cover the baker and bake at 500F for 20 minutes.
Lower the oven temperature to 450F and bake the bread covered for 7 minutes.
Then bake the bread uncovered at 450F for 7 minutes more.
The final internal temperature of the bread should be around 205F. Remove the bread from the baker to a wire cooling rack.

Avocado Toast With Over Easy Eggs

2 servings

Ingredients

4 thin slices sprouted wheat bread, toasted
1 avocado, mashed
1 teaspoon lemon juice
Salt and pepper to taste
4 large eggs
1 tablespoon olive oil

Directions

Mash the avocado in a small bowl with a fork and add the lemon juice. Spread onto the slices of toasted bread. Sprinkle with a little salt.

In a large frying pan, heat the oil on a medium. Once hot, carefully crack the eggs, one at a time, into the oil and fry for 2 minutes or until the yolk is set. With a wide spatula, carefully turn the eggs over and cook for 1 minute.

Transfer the eggs to the top of the avocado covered toast then top with salt and pepper, to taste.


4 servings

Ingredients

1/2 teaspoon fennel seeds
1/4 teaspoon crushed red pepper flakes
1 teaspoon dried Italian seasoning
1 tablespoon olive oil
½ cup finely diced red onion
1 garlic clove, minced
Kosher salt, freshly ground pepper
1 1/2 cups chopped Italian tomatoes
12 ounces skinless sole or flounder fillets
4 ¼ inch slices of fresh mozzarella cheese, cut in half
4 oz fettuccine or wide needles, cooked

Directions
Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside.

Heat oil in a large skillet over medium-low heat. Add onion, cook stirring often, until soft, 5-6 minutes. Add garlic and spices and cook about 1 minute.

Add tomatoes and salt and pepper to taste; bring to a simmer and cook uncovered to meld flavors, about 5 minutes.

Season fish with salt and pepper and gently place fillets in the sauce. Cover skillet and reduce heat to low. Cook 4 minutes. Turn fish over with a wide spatula and evenly top with mozzarella slices. Cover the pan again cook for 2 minutes or until the cheese melts.

Place the cooked noodles on a serving dish. Place the fish and sauce on top of the noodles and serve.

Italian Style Fried Cauliflower

Ingredients

1 head of fresh cauliflower washed and cut into large florets
1/2 cup flour
1/2 cup cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon sugar
1/2 teaspoon sea salt
1 teaspoon granulated garlic powder
1 teaspoon dried Italian seasoning
Pinch of cayenne pepper
1 egg
2/3 cup cold seltzer or ice water
Vegetable oil for frying
½ cup grated Parmesan cheese

Directions

Whisk all dry ingredients together, set aside. Beat in another bowl the egg and seltzer or ice water. Stir into the dry ingredients, stirring until a smooth mixture forms.
Heat the oil, about 1-inch deep, in a deep skillet (chicken fryer) on low to medium heat.


Add the cauliflower to the batter, using thongs or a slotted spoon, letting the excess drop back into the bowl.
Add the cauliflower to the preheated oil. Do not crowd them or touch them together.
Fry each floret until golden brown on each side around 8 to 10 minutes. Remove to a paper towel-lined platter. Keep warm in a 200 degree F oven until ready to serve. Sprinkle with Parmesan while still hot and serve.


Serves 4 to 6

Ingredients

Chipotle Steak Marinade (Make this one day ahead)

Makes 11/2 cups

14-ounce can of diced fire-roasted tomatoes in juice
3 garlic cloves, peeled and minced
2 canned chipotle chile en adobo, diced
½ teaspoon dried Mexican oregano
2 tablespoons cider vinegar
½ teaspoon salt
1 flank steak (1 to 1 1/2 pounds)

Taco Herb Topping

Ingredients

½ cup packed fresh cilantro leaves, finely chopped
3 medium garlic cloves, minced
3 medium scallions, finely chopped
1 medium jalapeño chile, seeded and finely chopped
½ teaspoon ground cumin
1 teaspoon honey or agave
1 tablespoon of vegetable oil
1 tablespoon fresh lime juice

Tacos

Ingredients

Marinated flank steak in the sauce
1 tablespoon oil
Taco Herb Topping, recipe above
8 (6-inch) corn tortillas, soft or crispy, warmed
Avocado slices
Grated cheddar cheese

Directions

For the Marinade

Combine all the ingredients for the marinade in a small (2-quart) saucepan and bring to a simmer over medium heat. Simmer 15 minutes. Cool and refrigerate until cold.

With a sharp knife or kitchen shears, cut the steak into 1 inch by 2-inch pieces.

Pour the sauce into a plastic ziplock bag and add the steak pieces. Seal the bag and refrigerate for several hours before cooking.

For the topping

Combine all the ingredients together in a medium serving bowl and set aside.

For the steak

Heat oil in 12-inch heavy-bottomed nonstick skillet over medium-high heat. Place steak and marinade in the skillet and cook the meat for about 2 minutes. Turn the steak pieces and cook the second side for 2 minutes.

For the tacos

I like to place the tortillas in a holder. They are easy to warm in the oven and then fill. Spoon a small amount of sliced steak into the center of each warm tortilla and add a teaspoon of the prepared herb topping. Add additional topping ingredients as desired.


Have you ever ordered fish cooked in a banana leaf wrap in a restaurant? Delicious; and so I thought I would try making such a dish at home.

Banana leaves are very inexpensive to buy – a few dollars for a large pack. Banana leaves come in large, flat plastic bags at your local Asian market or supermarket (check the freezer if you can’t find them on the shelf or in the produce section).

Banana leaves can be used for baking anything “wrapped”, in the same way, you would use tin foil or parchment paper. However, banana leaves are porous (unlike tin foil), so some of the “sauce” or juices from your food item may seep through. It’s, therefore, a good idea to place your banana leaf “packets” in a glass casserole dish, or a tray that has sides on it, so that the juices don’t drip to the bottom of your oven.

Banana leaves serve many purposes, from adding flavor to foods cooked inside them, to simply being used as a colorful and exotic background for serving plates and party platters.

Banana leaves contain large amounts of polyphenols that are natural antioxidants. These are found in many plant-based foods and green tea. Food served on the banana leaves absorbs the polyphenols which are said to prevent many lifestyle diseases. They are also said to have anti-bacterial properties that can possibly kill the germs in food. The leaf wrapping protects delicate fillets from harsh, dry heat.

You can also use banana leaves as a kind of “mat” for barbecuing fragile fillets of fish, smaller shrimp, or vegetables that have a danger of falling through the grill. Simply lay a piece of banana leaf on your grill, then cook your food items on top of it (as you would with tin foil). The banana leaf will turn bright green at first, then brown as you cook. It will give your food a hint of flavor that is very pleasant.

To store banana leaves, simply wrap them in plastic and place them in a ziplock plastic bag and keep in the freezer. Banana leaves only require about 30 minutes to thaw, so this is a convenient way to keep them fresh.

Use scissors to cut the banana leaves into the size you need, depending on your recipe. For wrapping and baking food items, you will need a large “sheet” or leaf. Place enough for one serving in the center of the leaf, then fold like a handkerchief to make a square packet.

Banana leaves are also excellent for steaming, as it allows the steam to penetrate the food inside or on top of it. You can use banana leaves to line a steamer or to wrap your food and then steam it.

Secure banana leaf “packets” with kitchen twine. Or simply place the packet “seam-side” down to keep it from opening.

Caribbean Inspired Fish Wrapped in Banana Leaves

Serves 2. Double the ingredients for 4 servings.

Ingredients

6 navel orange slices, rind removed
2 (6-oz.) sustainable skinless white fish fillets (such as snapper, halibut, or sea bass)
1/2 tablespoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
2 (12-in.-square) fresh or thawed frozen banana leaf pieces
1 tablespoon chopped fresh cilantro

Directions

Preheat oven to 400°F. Place the thawed banana leaves in hot water to soak for 10 minutes. Drain and place on a kitchen towel.

Coat fish fillets with oil and place them in the center of each banana leaf. Stir together salt, coriander, cinnamon, red pepper, ginger, and nutmeg; sprinkle evenly over the tops of the fish fillets. Place 3 orange slices on top of each fish fillet.

Fold each banana leaf piece to enclose the fish. Place packets, folded side down, on a baking sheet or in a glass baking dish. Bake at 400°F until fish is done, about 15-20 minutes. Unwrap and transfer fillets and orange slices onto serving plates. Garnish with chopped cilantro, if desired.

Wild Rice, Almond and Mushroom Pilaf

Ingredients

Rice

1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste

Pilaf

1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste

Directions

Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.

Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings. Serve with the fish.

Honey- Baked Squash

Serves 4

Ingredients

1 large acorn squash (1 1/2 pounds), seeds removed cut into 8 lengthwise wedges
1 tablespoon olive oil
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon honey

Directions

Preheat the oven to 400°F. Arrange the squash wedges on a foil-lined baking sheet.
Drizzle the olive oil over the squash wedges.


Sprinkle the squash with the cinnamon, salt, and pepper and drizzle with the honey. Bake, uncovered, for 45-50 minutes, or until browned at the edges and very tender when pierced with a fork.


 

The Tri-Tip goes by so many (often incorrect) names — California cut, Newport steak, sirloin tip, sirloin butt, culotte, bottom sirloin, top sirloin and more — that it’s sometimes confusing.
The term tri-tip is correct and descriptive because the steak is triangular and is the tip of the sirloin.
Serve this main dish with a salad or sauteed greens.

Ingredients

Cherry Tomato Marinara Sauce

One 28-ounce can whole cherry tomatoes (Cento brand)
2 tablespoons extra-virgin olive oil
2 anchovies packed in olive oil
1/3 cup red onion, diced
1 tablespoon capers, drained and rinsed
3 cloves garlic, minced
Pinch red pepper flakes
Kosher salt and freshly ground black pepper
1 teaspoon dried Italian seasoning

Steak

1 tablespoon olive oil
One 24 oz trip-tip steak
1 medium onion, sliced
Kosher salt and freshly ground black pepper
1/2 cup dry red wine (such as Chianti, Montepulciano)
8-10 oz spaghetti
Parmesan cheese and chopped parsley for garnish

Directions

Preheat the oven to 300 degrees F.

Combine all the ingredients for the marinara sauce together in a bowl and set aside.

Heat the olive oil in a Dutch oven or heavy-bottomed pot over medium-high heat. Season the roast lightly with salt and pepper. Put the roast fat-side down in the pot. Cook until the bottom is browned, about 3 minutes, then carefully turn the roast to brown on the other side, an additional 3 minutes. Remove the meat to a plate.

 

Add the onions and stir periodically until they soften and start to brown, about 8 minutes. Stir in the sauce ingredients and wine. Add the meat with all its juices back to the pot. Bring the liquid to a simmer. Cover, transfer the pot to the oven and cook until the meat is very tender about 2 hours. Place the meat on a cutting board and slice into thin slices.

Cook the pasta to the al dente stage. Drain and stir into the sauce in the Dutch Oven. Pour the pasta onto a platter and place the sliced steak on top. Garnish with grated Parmesan cheese and parsley.



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