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Healthy Mediterranean Cooking at Home

Author Archives: Jovina Coughlin

Lemon Butter Chicken With Roasted Vegetables

Ingredients

Chicken
4 lb whole organic chicken
1 teaspoon sea salt
½ teaspoon ground black pepper
4 oz unsalted butter
2 garlic cloves, minced
Juice and zest of one lemon
A handful of fresh herbs

Vegetables For Roasting
3 large carrots
2 large onions
A handful of fresh mushrooms
Salt and pepper

Directions

Preheat the oven to 400°F (200°C).
Season the chicken with salt and pepper, both inside and out.


Use a roasting pan with a rack, place the vegetables on the rack. Season the vegetables with salt and pepper to taste.
Place the chicken breast side up on top of the vegetables. Place the herbs in the cavity of the chicken.


Combine the garlic and butter in a small saucepan over medium heat. The butter should not turn brown, just melt.
Let the butter cool for a couple of minutes.


Pour the garlic butter over the chicken. Bake on the lower oven rack for 1 to1 ½ hours, or until the internal temperature reaches 180°F (82°C). Baste with the juices from the bottom of the pan every 20 minutes.
If you don’t have a meat thermometer, another way to tell if the chicken is done is to poke a skewer between thigh and breast. The juices should run clear, not pink.

Let rest ten minutes before slicing.

Roasted Orangetti Squash

Orangetti Squash is a spaghetti squash variety that is orange instead of yellow. It has a thick, hard, golden-orange rind, with small tan flecks on the rind. The flesh is also golden-orange, with a mild flavor.

Ingredients
1 large orangetti spaghetti squash
2 tablespoons olive oil
Kosher salt and fresh ground black pepper

Directions

Preheat the oven to 400 degrees F.
Cut the squash in half, lengthwise, and scoop the seeds out of each.
Rub about 1 tablespoon of olive oil over the flesh of each half. Sprinkle with salt and pepper.
Place the squash cut-side down in a baking pan with sides and roast 40-45 minutes.


When the squash is cool enough to handle, gently scrape the flesh with a fork to release spaghetti-like strands into a serving bowl.
Pour some of the lemon butter sauce from the chicken over the squash strands and toss. Garnish with fresh chopped parsley.

Other Serving suggestions:

Season with garlic, red pepper flakes, chili powder; butter and parmesan cheese to taste; or serve with your favorite marinara sauce or pesto.

Jalapeno Cheddar Biscuits

Ingredients
2 cups unbleached self-rising flour
1/4 cup cold butter, cut into cubes
3/4 cup (6 ounces) cold milk or buttermilk
1 jalapeno pepper, seeded and finely diced
1 cup shredded cheddar cheese

Directions

Preheat the oven to 425°F.
Place the flour in a bowl. Work in the butter or shortening with a pastry blender just until crumbs are the size of large peas. Add the jalapenos and cheddar.
Add the milk, and stir until the mixture holds together and leaves the sides of the bowl, adding more milk if needed.
Turn the dough onto a well-floured surface, and fold it over on itself several times, using more flour as needed to prevent sticking.
Pat the dough into a 5″ x 8 rectangle about 1/2 thick.
With a sharp knife, cut the rectangle into 8 rectangular biscuits. Place on the biscuits on a parchment covered baking sheet.

Bake the biscuits for 10 to 14 minutes, or until they’re a light golden brown.
Remove them from the oven, and serve hot. Cool leftovers completely, wrap airtight, and store at room temperature for several days; freeze for longer storage. To refresh room-temperature biscuits, place on a baking sheet, tent lightly with foil, and bake in a preheated 350°F oven for 10 to 13 minutes, until heated through.

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Zoodles With Basil Pesto

If you are not a fan of zucchini noodles, by all means, use cooked pasta.

2 servings

Ingredients

2 zucchini
2 tablespoons butter
1/4 cup basil pesto, see recipe below
1/2 cup grated Parmesan cheese

Directions

Cut the base end off the zucchini and use the other end to hold while the zucchini turns in the gadget.

Place the zoodles on a double thick layer of paper towels to dry.

In a large skillet, heat the butter and, then, add the zucchini noodles; toss for 2-3 minutes. Add the cheese and pesto sauce; toss the zoodles until completely covered in pesto.

Basil Pesto

Ingredients

4 packed cups washed basil leaves
½ cup shelled pistachio nuts, pignoli or walnuts
4 garlic cloves, peeled
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup extra virgin olive oil

Directions

Place the pistachios, garlic, salt, and pepper in a processor bowl. Process until the nuts and garlic are chopped.

Add the basil leaves and process for a minute or two. In the opening spout at the top, pour the olive oil as you process.

Keep processing until the mixture is smooth. Store in a covered container in the refrigerator.

Caprese Salad

2-3 servings

Ingredients

2 large vine ripe tomatoes
4 oz fresh mozzarella
Black Olives
Extra-virgin olive oil
Freshly ground black pepper
¼ cup fresh basil leaves, sliced thin

Directions

Slice the tomatoes and mozzarella cheese into 1/4″ slices.

Assemble the salad by layering slices of tomato, mozzarella, and basil leaves on a serving plate.

Season with salt, pepper, and drizzle with the olive oil.

Scatter a few olives around the serving plate and serve.

Grilled Ribeye Steak

2 servings

Ingredients

1 ¼ lb bone-in Ribeye steak
2 teaspoons steak seasoning (I use Pensey’s)
1 tablespoon butter

Directions

Press the steak seasoning onto the steak and let it sit at room temperature for one hour before grilling.

Preheat an outdoor grill or a stovetop grill pan. Oil the grill.

Place the steak on the grill and cook for 4 minutes. Turn the steak over and grill for 3 minutes for medium-rare or 4-5 minutes for medium.

Remove to a plate and place the butter on top of the steak. Let rest 5 minutes before slicing.


Pepper Steak

Servings 6

Ingredients

Prepare the marinade 1 day ahead.

Marinade
1-1/2 pounds flank steak, skirt steak or sirloin steak, cut into 1/4-inch thick strips
2 tablespoons soy sauce
2 tablespoons Shaoxing wine or dry sherry

Sauce
2 tablespoons cornstarch or arrowroot
3 tablespoons soy sauce
2 tablespoons Shaoxing wine or dry sherry
1/2 cup low-sodium homemade or store-bought chicken stock
1 tablespoon sesame oil
1 tablespoon brown sugar
2 teaspoons freshly ground coarse black pepper

Vegetables
3 green bell peppers, cored and cut into 1-inch squares
2 large onions, peeled and cut into 1-inch squares
2 medium cloves garlic, finely minced (about 2 teaspoons)
2 teaspoons finely minced fresh ginger
3 scallions finely minced
4 tablespoons vegetable, peanut or canola oil
Kosher salt to taste

Directions

For the marinade:
Combine beef, soy sauce, and Shaoxing wine in a plastic ziplock bag and toss to coat. Marinate for overnight in the refrigerator.

For the sauce:
Combine the soy sauce with cornstarch and stir with a fork to form a slurry. Add remaining Shaoxing wine, chicken stock, sesame oil, sugar, and pepper. Set aside.

Combine peppers and onions in a bowl and set aside.

Combine garlic, ginger, and scallions in a bowl and set aside.

When ready to cook, heat 1 tablespoon oil in a wok or large deep skillet over high heat until smoking. Add half of the beef and cook without moving until well seared, about 1 minute. Continue cooking while stirring and tossing until lightly cooked but still pink in spots, about 1 minute. Transfer to a large bowl. Repeat with 1 more tablespoon of oil and remaining beef, adding the second batch of beef to the same bowl.

Wipe out the pan with a paper towel. Heat 1 more tablespoon oil and cook half of the peppers and onions. Transfer to bowl with the beef. Repeat with remaining oil and remaining peppers and onions. Place the pan over high heat and return the peppers/onions/beef to the pan and add the garlic/ginger/scallion mixture. Cook, tossing and stirring for 30 seconds. Add sauce and cook, tossing and stirring constantly until slightly thickened, about 45 seconds longer. Carefully transfer to a serving platter and serve.

Sesame Rice

You can cook the rice in a saucepan instead of the oven if you prefer.

4-6 servings

Ingredients

1 tablespoon sesame seeds
2 tablespoons sesame oil
1 clove garlic, finely chopped
1 cup chopped celery
1/2 cup chopped green onions
1 cup uncooked long grain rice
2 low sodium chicken bouillon cubes
1/2 teaspoon salt
2-1/2 cups hot water
Sesame oil

Directions

In a large saucepan, saute sesame seeds, garlic, celery and scallions in the sesame oil; add rice and saute until the rice is lightly browned.

Spoon into an ungreased baking dish. Dissolve bouillon and salt in hot water; pour over the rice mixture.

Cover and bake at 325°F for 50-60 minutes or until the rice is tender. Drizzle with a little sesame oil and serve.


Serve with tzatziki (recipe below) and pita bread. A Greek salad rounds out the meal.

Pork Souvlaki

I used pork for this dinner. Prepare the meat 1 day ahead.

Servings 6

Ingredients

1-1/2 lbs boneless pork loin or boneless chicken or lamb loin, cut into 1″ cubes
1/4 cup extra virgin olive oil
3 tablespoons lemon juice
2 tablespoons red wine vinegar
3 cloves garlic minced
2 teaspoons Greek seasoning (or use 2 teaspoons dried oregano, 1 teaspoon dried thyme,
1 teaspoon grated lemon zest, 1 teaspoon sea salt and 1 teaspoon ground black pepper.)
1 tablespoon water

Directions

Combine the olive oil, lemon juice, red wine vinegar, minced garlic, Greek seasoning and water in a plastic ziplock bag.
Place the pieces of pork in the bag. Seal the bag and shake to coat the meat really well, Place the bag in the refrigerator to marinate overnight.’

Place wooden skewers to soak in cold water for about 30 minutes before placing the meat on the skewers or use metal skewers.
Preheat an outdoor grill or a stovetop grill pan to medium-high heat. You may also use a broiler.
Thread the pieces of pork onto the skewers; discard unused marinade.
Grill the kebabs, turning them every 2-3 minutes until the meat is cooked through, about 10 minutes.
Serve immediately with tzatziki sauce and a small pita bread.

Tzatziki Sauce

Ingredients

1 large cucumber, peeled and seeded
1/2 teaspoon Kosher salt
3/4 cups plain Greek yogurt (not low-fat)
2 scallions (green onions), minced
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 tablespoon minced fresh dill
1/4 teaspoon black pepper
½ cup crumbled feta cheese

Directions

Peel and seed the cucumber. Grate the cucumber on a box grater or finely chop. Place in a colander and add the salt. Let drain for 10-15 minutes. Turn out onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Place the yogurt in a mixing bowl. Add the grated cucumber to the yogurt along with the remaining ingredients and stir well. Taste and adjust seasoning to your liking.

Cover and chill in the refrigerator several hours before serving.

Greek Salad

Dressing
1/2 cup red wine vinegar,
2 garlic cloves, crushed,
1/2 teaspoon dried basil,
1 teaspoon dried oregano,
1 tablespoon sugar,
1/2 teaspoon salt,
1/4 teaspoon pepper
1 cup vegetable oil
1/2 cup olive oil
2 tablespoon lemon juice.

Directions

Pour all the ingredients into a large jar and shake well..
Place the jar in the refrigerator for a few hours to blend the flavors.
Use the Greek dressing with your favorite Greek salad ingredients: romaine lettuce, green peppers, red onions, cucumbers, tomatoes, kalamata olives, pepperoncini and crumbled feta.


The history of southern tomato pie is largely based on conjecture. Some accounts point to 19th century Shaker recipes for pies with ripe tomatoes, cream, and bacon. David Shields, a historian of southern food and the author of Southern Provisions: The Creation and Revival of a Cuisine, writes that savory tomato pies have roots in the south as far back as the 1830s when they included meat.
The version made today with mayonnaise and shredded cheese has origins in the 1950s. Nancie McDermott, the North Carolina-based author of Southern Pies: A Gracious Plenty of Recipes, From Lemon Chess to Chocolate, says she’d put the pie in the “modern-classic category,” surmising that it’s a product of 20th-century magazine editors, Junior League cookbooks and Southern Living magazine all coming up with tasty ways to make use of summer’s abundance.

And, here is my version:

Regular Crust
1 1/4 cups all-purpose flour, plus more for working with the dough
1/2 cup cold unsalted butter, cut into small pieces
1 tablespoon sugar
1/4 teaspoon salt

Low Carb/Gluten Free Crust
1 cup almond flour
1 tablespoon oat fiber (or coconut flour)
1 cup shredded parmesan cheese
1 egg
1/4 teaspoon salt
1 tablespoon bacon fat (or coconut oil, ghee or butter)

Filling
4 large fresh vine ripe tomatoes, sliced thin
1/2 cup regular mayonnaise
2 slices bacon, cooked, diced and fat reserved
1 cup shredded cheddar cheese, divided
1/4 cup finely minced red onion
Dried basil

Directions

For regular crust:
Pulse flour, butter, sugar, and salt in a processor until moist crumbs form.
Transfer mixture to a 9-inch pie pan and with floured fingers press the dough evenly into the bottom and up the side of the pan.
Freeze until firm, 10 to 15 minutes; prick all over with a fork. Bake at 350 degrees F.until golden, pressing with a spoon if it puffs up, about 25 to 30 minutes; cool for 10 minutes before filling.

For low carb crust:
In a 9-inch pie plate mix parmesan cheese, almond flour, oat fiber, egg, bacon fat, and salt with a fork. Press onto the bottom and sides of the pie plate. Bake for 12 minutes at 350 degrees F. Cool for 10 minutes before filling.

To finish the pie:
Place sliced tomatoes on a double thickness of paper towels for an hour to drain off some of their moisture.
Place ½ cup shredded cheese in the bottom of the crust.
Place sliced tomatoes over the cheese, overlapping slightly.
Sprinkle bacon and red onion over the tomato slices.

Mix mayonnaise and remaining shredded cheddar cheese together. Spread the mixture over the sliced tomatoes, spreading the topping to the edges of the crust.

Sprinkle dried basil over the top.
Raise the oven temperature to 375 degrees F and bake the pie for about 30 minutes until browned and bubbly. Let the pie rest for at least 10 minutes before serving. The pie is also good served at room temperature.


Here in the deep south, the beginning of August is just about the end of the growing season due to the high temperatures. Peaches, summer squash, peppers, eggplant, tomatoes, watermelon, basil, and okra are at their peak but will be difficult to get locally in the next few weeks. Here are some of my favorite recipes to make with August fruits and vegetables.

Fresh Tomato Sauce

Ingredients

5 pounds of fresh tomatoes, quartered and seeded retaining as much pulp as possible
1/4 cup olive oil
1 large sweet onion, finely diced
2 celery stalks, finely diced
1 carrot, finely diced
2 large cloves of fresh garlic, finely minced
1 teaspoon sea salt
1/2 teaspoon red pepper flakes (chili)
1-2 teaspoons honey, if needed
Fresh Herbs

Place the following herbs in a piece of cheesecloth and tie the cheesecloth closed.

1/3 cup fresh basil leaves
1 sprig of fresh thyme
1 sprig of fresh oregano
2 bay leaves
2 sprigs of parsley

Directions

Pour the olive oil into a large stockpot over medium heat.

Add the onions, celery, garlic, and carrots.

Saute for 5 minutes or until the vegetables are tender.

Add the tomatoes and sea salt.

Simmer on low heat, covered, for about an hour until the tomatoes cook down.

Remove the pot from the heat and using an immersion blender, process the mixture until smooth.

Return the pot to the heat and add the herb cheesecloth package.

Taste the sauce to see if the tomatoes were too bitter. Add the honey, if needed.

Bring the sauce to a simmer and cook until reduced and thick, an hour to an hour and a half more. Remove the cheesecloth package and discard.

Pour the sauce into a refrigerator container and store the sauce up to 1 week, or freeze in batches.

Summertime Corn Chowder

For the corn stock ingredients

12 corn cobs (corn kernels removed and set aside for the chowder)
2 chive stalks
2 stems fresh parsley
2 stems fresh thyme
1 bay leaf

Directions

Put corn cobs, chives, parsley, thyme, bay leaf and cold water to cover in a large pot and bring to a boil over high heat.

Reduce heat to low, cover the pot and simmer for 1 1⁄2 hours. Strain, discard the solids and measure the broth.

If you do not have 6 cups add water to make the 6 cups. Set aside the broth.

For the chowder ingredients

2 tablespoons butter
2 leeks, white and light green sections, chopped
3 celery stalks, cut into 1/2-inch dice
3 carrots, diced
1 bell pepper, stemmed, seeded and cut into 1/2-inch dice
1 jalapeno pepper, finely diced
1 lb potatoes, peeled and diced
6 cups fresh corn kernels, divided
1 sprig fresh thyme
1 teaspoon chili powder
1 cup half-and-half or evaporated milk
6 cups corn stock or vegetable broth if you don’t make the corn stock
Kosher salt and black pepper to taste
Grated cheddar cheese, chopped chives or crumbled bacon, for garnish

Directions

Heat the butter in a Dutch oven or large soup pot.

Add the leeks, celery, carrots, bell pepper, jalapeno, and potatoes to the pot and saute for ten minutes until soft.

Add 3 cups of the corn, the 6 cups corn stock, chili powder and the thyme.

Bring to a boil, lower the heat to a simmer, cover and cook for an hour. Remove the thyme branches.

Take the pot off the heat and puree the contents with an immersion blender.

Add the half and half, salt and pepper to taste and the remaining 3 cups of corn.

Return the pot to the heat and simmer the soup for about 30 minutes.

Peach Crisp

Filling
4 cups peaches, peeled and sliced (about 8 medium peaches)
2-3 tablespoons honey or agave nectar, depending on the sweetness of the peaches

Topping
½ cup all-purpose flour
½ cup oats
1/3 cup chopped pecans
1/3 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 cup vegetable oil

Directions

Preheat the oven to 350ºF.

In a large bowl, combine the fruit and honey. Spread the mixture evenly in an 8×8-inch baking pan.

In a medium-sized bowl, combine the flour, oats, pecans, brown sugar and cinnamon.

Stir the oil into the topping mix with a fork until you get a crumbly mixture forms.

Sprinkle this mixture evenly over the fruit in the baking dish.

Bake for 50 minutes, until the fruit is bubbling and the top is golden.

Quick Broiled Tomatoes

For each 2-person serving:

Ingredients

1 large beefsteak tomato
2 teaspoons prepared basil pesto
2 tablespoons dried Italian seasoned breadcrumbs
2 tablespoons grated Parmesan cheese
Olive oil

Directions

Heat the broiler to high.

Cut the tomato in half and place in a baking dish, cut sides up.

Spread 1 teaspoon of pesto over each tomato.

Sprinkle each with 1 tablespoon of breadcrumbs and then the grated cheese.

Drizzle each with a little olive oil.

Place under the broiler for 2-3 minutes until the topping is nicely browned.

Baba Ghanoush

Ingredients

2-3 medium eggplants (about 2 pounds total)
2 large cloves of garlic
1/2 cup lemon juice, more if desired
1/3 cup tahini (sesame paste)
1/3 cup extra-virgin olive oil, more for serving
1 teaspoon honey
1 teaspoon smoked paprika
1/4 cup chopped flat-leaf parsley leaves
Kosher salt

Directions

Preheat a gas or charcoal grill to medium heat and place the eggplants directly on the grill. Directions for an oven version below.

Cook, turning occasionally with tongs, until tender and charred on all sides, about 15-20 minutes.

The eggplants should be very tender.

Test the eggplants by sticking a skewer near the stem and bottom ends. If the skewer meets resistance, continue cooking.

When they are done, wrap the eggplants in foil and crimp the top to seal. Let the eggplants rest for 15 minutes.

Open the foil package, using a sharp knife slit open the eggplants and with a large spoon scoop out the soft flesh.

Transfer to a strainer set in a large bowl. Pick out any bits of skin and blackened flesh.

To roast in the oven:

Preheat the oven to 450 degrees F.

Pierce the eggplants with a fork in several places. Place on an oiled baking pan and roast until soft all over, about 20 minutes.

Follow directions as above.

Put the eggplant in a food processor, add the garlic, lemon juice and pulse until it is smooth and creamy.

Add the tahini and pulse again until it’s combined. With the processor turned on, slowly add the olive oil in a thin steady stream.

The mixture will be pale and creamy.

By hand, stir in the parsley, honey, smoked paprika and salt. Taste to see if you’d like additional salt or lemon juice.

Put the baba ghanoush into a serving bowl, drizzle with olive oil and serve with warm flatbread or vegetables.

Baba ghanoush can be stored in an airtight container in the refrigerator for up to four days.

Let the eggplant dip warm to room temperature before serving.

Roasted Okra

Ingredients

1 pound small okra
Salt to taste
2 tablespoons extra virgin olive oil
Fresh thyme leaves
Freshly ground pepper

Directions

Preheat the oven to 450 degrees F.

Rinse the okra, drain and dry on a kitchen towel. The okra should be dry.

Trim away the stem ends and the tips and place the okra in a large bowl. Toss the okra with the olive oil until coated. Generously salt the okra.

Place the okra on a rimmed baking pan in one layer. Roast in the oven for 15 minutes, shaking the pan every five minutes.

The okra should be lightly browned and tender. If you don’t want them too brown, roast at 400 degrees F.

Remove the pan from the oven, toss with fresh thyme leaves and freshly ground pepper. Transfer to a platter. Serve hot.


Asian Salmon

2 servings

2 center-cut skin-on salmon fillets, 6 to 8 ounces each
1 teaspoon Asian chili oil or vegetable oil

Glaze
1 tablespoon ketchup
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon brown sugar
1/2 tablespoon soy sauce
1/2 tablespoon toasted sesame oil
1/2 teaspoon grated fresh ginger
1/2 teaspoon grated fresh garlic

Directions

Adjust the oven rack to the middle position and heat the oven to 325 degrees F.
Combine the glaze ingredients in a small bowl and set aside.

Heat the oil in a 10-inch ovenproof nonstick skillet over medium-high heat until just smoking.
Place the salmon fillets, flesh-side down, in the skillet and cook until well browned about 1 minute. Using a fish spatula ora flat spatula, carefully turn the salmon over and cook on the skin side for 1 minute.

Remove the skillet from the heat and spoon the glaze evenly over the salmon fillets. Transfer the skillet to the oven and bake until the center of the thickest part of the fillets are cooked and an instant-read thermometer inserted in the thickest part of fillets registers 125 degrees F, 8 to 10 minutes. Transfer fillets to individual plates and serve with Asian fried rice.

Asian Fried Rice

4 servings. Makes a great leftover for lunch,

Ingredients

4 cups leftover cooked rice or uncooked cauliflower rice
2 bacon slices, cooked and diced
2 large eggs, beaten
2 teaspoons sesame oil, divided
2 tablespoons Asian chili oil or peanut oil, divided
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
2 tablespoons soy sauce or coconut aminos
3 scallions, thinly sliced
1/2 cup diced celery
1/2 cup finely diced banana pepper or other thin-skinned pepper
1 teaspoon Asian Fish Sauce

Directions

Heat 1 teaspoon sesame oil in a large heavy skillet over high heat. Add the beaten eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Turn the omelet over and cook for 15 seconds. Transfer the omelet to a cutting board and cut into ½-inch pieces.

Add 1 tablespoon chili or peanut oil to the pan along with scallions, ginger, and garlic; cook, stirring until the scallions have softened, about 30 seconds. Add banana pepper and celery; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large bowl.
Add the remaining 1 tablespoon chili or peanut oil to the pan; add the rice and stir-fry 2 minutes.

Return the vegetable mixture, bacon and eggs to the pan; add soy sauce, fish sauce and remaining sesame oil and stir until well combined. Serve with the salmon.



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