Healthy Mediterranean Cooking at Home

Author Archives: Jovina Coughlin

 

Ingredients

¼ to 1/3 cup olive oil
4 cloves garlic, diced
1 medium white onion, diced
2 carrots, diced
4 stalks of celery, diced
2 stems fresh rosemary and 2 stems fresh thyme
1 dried bay leaf
2 cans Undrained cannellini beans, or 3 cups cooked dried white beans with cookies liquid
2 tablespoons tomato paste
15 oz can chopped Italian tomatoes
1 tablespoon chicken bouillon powder
1 lb spicy Italian sausage, cut into ½ inch slices
1/2 lb chicken tenders, each cut in thirds

Directions

Heat the oven to 350 degrees F.
Heat the oil in a medium Dutch Oven. Brown the sausage and remove to a bowl. Add a little more oil if needed and brown the chicken. Remove to the bowl with the sausage.

 

Add the vegetables to the pot, stirring frequently, and cook until tender. Add remaining ingredients, 1 at a time. Bring to a simmer and transfer to the oven, Bake for 45 to 60 minutes until thickened slightly. Remove the herbs. Serve with crispy Ciabatta bread.


I prefer pork cutlets for this recipe, but you can use veal in this classic northern Italian dish.

Ingredients

1/4 cup flour

1 egg beaten with 2 tablespoons water

1/4 cup grated Parmigiano Reggiano, plus extra for shaving over the salad

1/2 cup dry Italian seasoned breadcrumbs

Kosher salt and freshly ground black pepper

2 scallopini {veal, pork or chhicken}i, pounded to 1/4-inch thickness, about 6 ounces each

Vegetable oil

2 big handfuls of baby arugula or other salad greens

12 grape tomatoes, halved

Some fresh basil leaves

1 tablespoon lemon juice

2 tablespoons olive oil

Directions

Place flour in one shallow bowl or pie plate and season to taste with salt and pepper.

Place the beaten egg in a second dish. Combine parmesan and breadcrumbs in a third.

Dredge veal in flour, then egg. Allow excess egg to drip off, then transfer to breadcrumbs. Turn to coat evenly, pressing crumbs so they adhere. Transfer scallopini to a large plate.

Add oil to cover the bottom of a medium skillet and heat over medium-high heat until shimmering. Carefully add the scallopini to the hot oil. Cook, swirling pan occasionally until golden brown on the first side, about 1 1/2 minutes. Carefully turn with tongs and cook until the second side is golden brown, about 1 minute longer. Transfer to a paper towel-lined plate and season immediately with salt. 

Toss arugula, tomatoes, and basil s in a medium bowl with olive oil and lemon juice. Season to taste with salt and pepper. 

Place a scallopini on a dinner plate, top it with half the salad and shave parmesan over the salad. Serve with Ciabatta bread.


Ingredients

For 2 servings

1 large boneless, skinless chicken breast (about 8 to 9 oz.), cut in half horizontally and pounded to 1/4 inch thick
Salt and pepper to taste
¼ cup flour
4 tablespoons butter
2 tablespoons olive oil juice of 1 fresh lemon
1/2 cup homemade or store-bought chicken stock
2 tablespoons drained capers
3 tablespoons chopped fresh parsley
Fettuccini- 2 servings according to package

Directions

Season the chicken with salt and pepper.
Combine the almond flour and arrowroot flour on a shallow plate.
Dredge the chicken in the almond flour and shake off excess.
In a large skillet melt 2 tablespoons of ghee with the olive oil, over medium to high heat.
Cook the chicken in batches, if necessary, until golden and cooked through, 3 to 4 min per side.
Transfer the chicken to a platter.

Cook the pasta according to package instructions for al dente. Drain and reserve.
In the same skillet add the lemon juice, chicken stock, and capers, scraping up any browned bits from the bottom of the pan with a wooden spoon.

Cook over medium heat until the liquid is slightly reduced, about 5 minutes.
Season to taste with salt and black pepper.
Add the remaining ghee and whisk for about a minute.

Return the chicken and any juices to the skillet and simmer for about 1 minute.
Sprinkle with parsley. Place a serving of pasta on each of the two dinner plates. Top with chicken breast. Pour sauce over the chicken.

Swiss Chard

Ingredients

2 bunches of Swiss Chard
4 garlic cloves, smashed
¼ cup extra virgin olive oil
Salt to taste

Directions
Cut the thick stems of the chard. Cut the leaves into strips. Wash well and drain slightly. Place the washed chard in a large pot and cook over low heat until completely wilted. Drain well.

In the same pot heat the olive oil and garlic over low heat, add the chard and salt to taste, and simmer until tender and hot about 5-6 minutes.


Ingredients

2- 8 oz Angus Beef steakburgers
1 tablespoon butter
Beef and Mushroom Gravy

Beef Broth Gravy Ingredients
2 cups beef broth
2 teaspoons garlic powder
1 teaspoon onion powder
1 tablespoon Worcestershire sauce
¼ cup cold water + 3 tablespoons cornstarch
Salt and pepper to taste

Mushroom Gravy Ingredients
8 oz sliced button mushrooms
¼ cup chopped onion
1 tablespoon butter
2 cups Beef broth gravy

Directions

For the Beef Broth Gravy
In a medium saucepan bring beef broth to boil over medium-high heat. Stir in garlic powder, onion powder, and Worcestershire sauce.
In a small bowl whisk together cold water and cornstarch until dissolved. Pour into boiling beef broth and reduce heat to medium-low. Stir until thickened. Season with salt and pepper to taste. Makes 2 cups.

Heat a skillet and melt 1 tablespoon of butter. Add the burgers and brown the meat on both sides. Remove to a plate.

Add 1 tablespoon of butter to the skillet and melt. Add the onion and saute until tender, about 5 minutes. Add the mushrooms and cook until all liquid is absorbed.

 

Season with salt. Add the beef broth gravy. Bring to a simmer. Add the steakburgers. Cover the pan and simmer the burgers in the gravy for 30 minutes.

Serve with mashed potatoes and cooked carrots.
I had leftover potatoes and kale, so I served that dish with the steakburgers and sauteed two diced carrots in butter until tender for a second side dish.

 


Ingredients

1 lb of Italian rope sausage with herbs
10 oz whole baby yellow potatoes
3 Italian long {frying} peppers, seeded cut into strips
1 medium onion cut into eighths
3 cloves sliced fresh garlic
1 teaspoon dried Italian seasoning
Salt and pepper to taste
Olive oil

Directions

Oil a large baking dish.

Arrange the sausage rope in the center of the dish and top it with peppers, onions, and potatoes

Arrange the vegetables and garlic evenly over the sausage and the bottom of the baking dish. Sprinkle Italian seasoning, salt, and pepper over the ingredients. Drizzle with olive oil.

Bake at 400 degrees F for 90 minutes. after 60 minutes of baking time lift the sausage up with tongs and place it on top of the vegetables. This step browns the sausage. Serve with some ciabatta bread to sop up the delicious sauce that comes from baking the ingredients.


Makes 2 dozen

Remove the eggs and butter from the refrigerator the night before baking.

Ingredients

2 large eggs, room temperature
1 cup unsalted butter (2 sticks), very soft
1 cup brown sugar, packed
1/2 cup granulated sugar
1 tablespoon vanilla extract
3 cups old-fashioned whole rolled oats (not instant or quick cook)
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt, or to taste
2 cups chopped walnuts

Directions

Preheat the oven to 350F, and line 4 baking sheets with parchment paper.

In a large bowl, combine the eggs, butter, sugars, vanilla, and mix with a spoon until smooth.

Add the oats, flour, baking soda, salt, and stir to combine.
Add the walnuts and stir to combine.

Using a muffin {¼ cup} scoop, form mounds and place on a prepared baking sheet spaced about 2 inches apart (6 cookies on each sheet)

Bake 2 pans for about 20 minutes, switching pans halfway through baking.
Repeat with the second two pans. Cool the cookies on the parchment on the kitchen counter.

Cookies will keep airtight at room temperature for up to 1 week or in the freezer for up to 6 months.


 

I find a dish of risotto to be enough for dinner, however, if you would like more add a green salad and some Italian bread.

2-3 servings

Ingredients

1/2 pound shrimp, with shells

Stock
1 tablespoon vegetable oil
Shells from 1/2 pound of shrimp
4 cups water
1 teaspoon seafood seasoning

Risotto
4 cups shrimp stock
1/4 cup butter
¼ cup minced shallots
2 tablespoons minced garlic
1 cup Arborio rice
1 cup dry white wine
Coarse salt and freshly ground white pepper
½ cup diced sun-drained tomatoes
½ cup heavy cream
½ cup grated Parmesan cheese
Chopped parsley

Directions

Make the shrimp stock
Place the ingredients in a large saucepan. Bring to a boil, turn the heat to a simmer and cook for 1- minute. Strain the stock and return the liquid to the pot. use the stock to make the risotto.
Bring the stock to a simmer in a medium saucepan; keep at a gentle simmer.

Heat a wide saucepan or deep skillet over medium heat. Add the butter, shallots, and garlic and cook until the shallots have softened about 2 minutes. Pour in the rice and cook, stirring pretty much constantly, for 2 to 3 minutes, so the rice can absorb the oil.
Pour in the wine and stir. Season with salt and white pepper and bring to a simmer. You want the liquid at a steady simmer. Stir often, scraping the bottom of the pan. When most of the wine has been absorbed – ladle in 1 cup of the shrimp stock. Keep at a simmer, stirring until the rice absorbs most of this liquid. Continue the process, adding stock by the cupful, until you’ve added 3 cups of stock.

Add the shrimp and tomatoes with the last cup of stock and simmer until the rice is al dente. Stir in the cream and cheese and heat until the mixture is hot. Spoon into serving bowls and sprinkle with chopped parsley.


Ingredients

1 tablespoon + 1 teaspoon sesame oil, divided
1/4 medium onion, sliced
1 teaspoon grated ginger
1 large garlic clove, grated
4 cups low-sodium chicken stock
1 tablespoon soy sauce
4 oz shiitake, mushrooms, sliced
1 packager frozen dumplings { I used pork and ginger soup dumplings from Trader Joe’s)
3 green onions, sliced
If you like it little spice in the broth, add a pinch of cayenne pepper

Directions

Heat 1 tablespoon of sesame oil in a large saucepan. Add in the onion. Sauté 2-3 minutes until slightly softened. Add garlic and ginger. Sauté for 30 seconds. Add in the chicken broth, soy sauce, and mushrooms.

Bring to a boil and reduce to a simmer. Simmer for 5-6 minutes.
Add the remaining teaspoon of sesame oil and green onions. Simmer another 2-3 minutes. Season to taste with salt and pepper. Keep warm.

Heat the dumplings in the microwave
Cut the corner of the soup dumpling bag open to allow steam to escape.
Place the soup dumplings on a microwave-safe tray.
Heat on high for 2 minutes, or until the dumplings are cooked through.
Let it sit for 1 minute before removing it from the microwave.

Place 3 dumplings in two separate soup bowls and pour the broth over the dumplings.

Chinese Lettuce Wraps

Ingredients

1 pound lean ground pork
1 medium onion, chopped
1/4 cup hoisin sauce
4 garlic cloves, minced
1 tablespoon minced fresh ginger
1 tablespoon rice wine vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons Thai chili sauce
1 can (8 ounces) sliced water chestnuts, drained and finely chopped
4 green onions, chopped
1 tablespoon sesame oil
Large lettuce leaves

Directions

In a large skillet, cook pork and onion over medium heat for 6-8 minutes or until pork is no longer pink and onion is tender, breaking up pork into crumbles.
Stir in hoisin sauce, garlic, ginger, vinegar, soy sauce, and chili sauce until blended. Add water chestnuts, green onions, and sesame oil; heat through.

To serve, place pork mixture in lettuce leaves; fold lettuce over the filling.


Ingredients

1/4 cup Italian seasoned breadcrumbs
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon mayonnaise
2 white fish fillets, such as haddock, halibut, etc.
1 tablespoon. olive oil
1/2 cup marinara sauce
4 slices of mozzarella cheese
2 tablespoons grated Parmesan cheese

Directions

Preheat the oven to 425ºF.
Line a baking sheet pan with foil and spray it with baking spray.
Season fish with salt and pepper and lightly brush one side of the fish with mayonnaise. Cover with breadcrumb and press gently to help adhere. Turn the fillets over and brush with a\mayonnaise and dredge in breadcrumbs. Sprinkle each with Parmesan cheese. Place fish in the prepared pan and drizzle with the olive oil.

Bake for 15 minutes. Remove from the oven.
Spoon ¼ cup of tomato sauce onto each fillet and then top each with two slices of cheese. Return to the oven just until cheese is melted, about 5 minutes.

Potatoes With Kale

Ingredients

Potatoes

4 lbs Yukon Gold potatoes, peeled and chopped into 1-inch pieces
2 cloves garlic, peeled and smashed
1 teaspoon kosher salt
¼ cup olive oil

Kale
2 tablespoons extra-virgin olive oil
1 small onion, diced
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 cloves garlic, minced
One bag of fresh chopped kale from the produce department
½ cup water

Directions

For the potatoes: Combine the potatoes, garlic, and salt in a 5-quart saucepan with enough cold water to cover. Bring to a boil over medium-high heat. Reduce the heat to a simmer and cook until the potatoes are tender, 15 to 20 minutes. Drain in a colander and return the potatoes to the pan and mash the potatoes until smooth using a potato masher. Add the olive oil.

For the kale: Heat the oil in a large skillet over medium-high heat. Add the onion, salt, and pepper. Cook until translucent, about 15 minutes. Add the garlic and cook, for about 30 seconds. Add the kale and water. Cook, stirring occasionally, until soft and tender, 15 minutes. Drain.
Stir the kale into the mashed potatoes. Adjust salt and add more olive oil if dry.


TI cut the recipe in half because the full recipe is too much for two people. The full recipe is good for entertaining I make the entire sauce recipe and save half for another time and I used an 8×8 inch baking dish. Serve the pasta with some cooked sausage and a salad.

Ingredients

For the sauce:
1 lb Italian sausage links
2 tablespoons olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 tablespoon tomato paste
1/2 teaspoon red pepper flakes
5 cups canned, finely diced tomatoes (about 46 ounces)
1 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper

For assembly:
1 pound dried ziti or penne pasta
1 cup whole-milk ricotta cheese
1 egg
1/2 cup finely grated Parmesan cheese, divided
1/4 teaspoon kosher salt
8 ounces shredded mozzarella cheese (about 2 cups), divided

Directions

For the sauce:
Heat the oil in a large pot and lightly brown the sauce links. Add the garlic and onion and saute for 5 minutes. Add the remaining sauce ingredients, stir well and bring to a simmer. Partially cover the pan and cook the sauce until thickened, about 1 hour.

Heat the oven to 375°F. Spray a 9×13 inch baking dish with cooking spray

Cook the pasta al dente and drain.

Cook the pasta. When the water is boiling, add the pasta and cook until just tender. While the pasta is cooking, make the ricotta filling.

Make the ricotta filling. Stir the ricotta, egg, 1/4 cup of the Parmesan,1/2 of the mozzarella cheese, and salt together in a small bowl; set aside.

Return the pasta to the now-empty pot. Add half of the sauce (about 3 cups) and stir until the pasta is well-coated. Taste and season with salt and pepper as needed.

Transfer half of the pasta into a 9×13-inch baking dish and spread it into an even layer. Spread the ricotta filling over the pasta.

Top with the remaining pasta in an even layer.

Pour the remaining sauce over the pasta and spread it into an even layer. Sprinkle the surface evenly with the remaining mozzarella and the remaining Parmesan.

Bake uncovered until the edges are bubbling and the cheese is completely melted and browned in spots, about 30 minutes.



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