Healthy Mediterranean Cooking at Home

Category Archives: Healthy Italian Cooking

 

Baltimore Crab Cakes

Prepare early in the day, if you have time.

Crab Cakes
• 1 large egg, lightly beaten
• 2 cups crushed saltine crackers
• 2 tablespoons mayonnaise
• 1 teaspoon ground dry yellow mustard
• 1 tablespoon fresh lemon juice
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon dried thyme
1 teaspoon Old Bay seasoning
• ¼ teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 tsp cayenne pepper
• 1 Ib (approx. 3 cups) jumbo crabmeat, drained well
½ cup creamy crab sauce

Creamy Crab Sauce
• 2 teaspoons vegetable oil
• 1 small shallot, finely diced
• 1teaspoon white wine vinegar
• 1/2 cup mayonnaise
• 1/2 cup sour cream
• ½ teaspoon Old Bay seasoning
• 1 tablespoon country Dijon mustard
• 1 tablespoon honey
• 1/4 teaspoon kosher salt

Directions

For the creamy crab sauce, in a small microwave-safe bowl, combine oil and shallots. Heat on high for 1 minute. Set aside to cool. When cool add the remaining ingredients and mix well. Reserve ½ cup of the sauce for the crab cakes. Refrigerate the remaining sauce until dinner time.

Line a baking sheet with a silicone mat or coat it with non-stick cooking spray

 

For the crab cakes
Check the crab for pieces of the shell without breaking up the large clumps of the crab.
In a mixing bowl, combine egg, mayonnaise, dry mustard, Old Bay, lemon juice, Worcestershire sauce, thyme, salt, pepper, and cayenne pepper; stir to combine ingredients. Add crab meat and crushed saltines. Mix gently. Fold in ½ cup of the creamy crab sauce with a spatula.

 

Using moistened hands, shape the crab mixture into 8 balls and place them on the prepared baking sheet. Refrigerate the baking sheet for several hours.

Preheat oven to 375°F.

 

Bake the crab cakes in the center of the oven for 15 minutes. Turn the oven broil to high and broil the crab cakes for 5 minutes.
Warm the creamy sauce in the microwave, covered, on high for about 60 seconds. Pour a large scope over the crab cakes when serving.

 

Braised Kale

Ingredients

12 ounces organic, triple-washed, and chopped kale
2 tablespoons extra-virgin olive oil
8 garlic cloves, sliced in half
¾ cup lower-sodium chicken broth
½ teaspoon kosher salt
¼ teaspoon black pepper

Directions

 

Heat the oil in a large skillet over low heat. Add the garlic and cook, stirring, until it’s golden and aromatic (3-4 minutes). Discard the garlic.

 

Reheat the oil over medium heat, then add the kale and the broth. Cover and simmer until the kale is tender and the liquid is absorbed (30-45 minutes). Season with salt and pepper. Serve with crab cakes.

 

Braised Carrots

Ingredients

1 bunch of fresh carrots
½ cup chicken broth
½ teaspoon dried thyme
1 tablespoon butter
Salt and pepper to taste

Directions

Trim the ends off the carrots and cut them in half. Place in a large skillet in a single layer. Pour the broth over the carrots and sprinkle with thyme. Bring the mixture to a simmer. Cover the pan and cook the carrots until tender, about 30 minutes. Turn the carrots over halfway through cooking. Add a little more broth if the pan becomes dry.
Remove the cover and sprinkle with salt and pepper. Place the butter on top of the carrots and let it melt over the carrots.


 

Spinach & Mushroom Quiche

Servings: 6

Ingredients

One 9-inch refrigerated pie crust
4 slices bacon, cut crosswise into 1/4-inch dice
8 ounces sliced fresh mushrooms
1 cup diced red onion
5 ounces fresh baby spinach (about 8 cups), coarsely chopped
6 large eggs
1/2 cup heavy cream
1 tablespoon Dijon mustard
1 tablespoon fresh thyme leaves
¼ teaspoon salt
¼ teaspoon ground pepper
2 cups shredded Gruyère cheese, divided

Directions

Preheat oven to 375 degrees F. Coat a 9-inch deep dish pie pan with cooking spray. Fit the pastry into the pie pan and flute the edges.
Cook the bacon and drain on paper towels. Retain bacon fat in the skillet.
Scatter the crumbled bacon in the bottom of the prepared pie pan. Scatter 1 cup of the cheese over the bacon.

Add the mushrooms and onions to the bacon fat in the skillet. Cook, stirring occasionally, until tender, about 8 minutes. Add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.

Whisk eggs, cream, mustard, thyme, salt, and pepper in a medium bowl. Fold in the mushroom mixture and 1 cup of cheese.

 

Spoon into the prepared pie pan. Bake until set and golden brown, about 45 minutes. Let stand for 10 minutes before serving.

Serve with a salad. I made a Caesar salad.

Caesar Salad

2 servings

Ingredients
1/2 head Romaine lettuce, washed and finely chopped
1 cup croutons, see recipe below
½ cup grated Parmesan cheese
Freshly ground black pepper for garnish

Dressing
1 anchovy, finely chopped or use anchovy paste
3 tablespoons Parmesan cheese
2 tablespoons mayonnaise made with olive oil, if available
2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon Worcestershire sauce
1/4 cup extra-virgin olive oil

Directions

Add the anchovy, Parmesan cheese, mayonnaise, lemon juice, mustard, garlic, and Worcestershire sauce to a bowl and whisk together.
Gradually whisk in the 1/4 cup of olive oil, whisking until the dressing is emulsified.
Place the chopped lettuce in a bowl and toss it with the dressing, and croutons. Top the salad with extra cheese and freshly ground black pepper.

Croutons

Ingredients

2 cups cubed bread
1 tablespoon olive oil

Directions

Preheat the oven to 375 degrees F.
In a mixing bowl combine the bread cubes and olive oil. Toss well to coat.
Pour the bread cubes onto a baking sheet. Spread them into a single layer. Bake in the oven for 10 to 15 minutes, stirring every five minutes to prevent burning. Cool completely before storing in an airtight container or ziplock bag.

 

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Happy St Patrick’s Day

 

My friend Dan Oliver posted his recipe for this St. Patrick’s Day favorite and I told him I was going to use his recipe this year. it turned out beautifully and delicious.

Ingredients

3 ½ cups bread flour
1/2 cup whole wheat flour,
1 cup each plumped raisins
2 cups whole buttermilk
1 egg beaten
6 tablespoons butter
2 teas[poons salt
2 teaspoons baking soda
1 teaspoon baking powder
1/3 cup firmly packed brown sugar

Directions

Cut butter into the flour as is done for biscuits; add dry ingredients; then add wet ingredients; work into a dough ball either by hand/spatula or a stand mixer; flour the dough ball and shape it into a circle on a floured pastry board.

Place on a greased pan or a piece of parchment; let rest for 5 minutes; slice a cross on the top.

Bake at 400 degrees F for 45-50 minutes.

I used my Cloche-covered baker, but you can use what you have, covered or not. If you use a covered baker, place the baker in the oven as it preheats. Add dough ball and coke as directed above.


 

 

Baked Branzino Fillets With Almond Topping

Branzino is a light and flaky fish with a sweet, buttery flavor. It is sourced from the Mediterranean waters, where the natural currents create the perfect environment for raising healthy fish.

Ingredients

2 Branzino fillets, about 6 oz each
¼ cup butter
Juice and zest from 1 small lemon
Chopped fresh parsley

Topping
½ cup ground toasted almonds
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon minced dried onion

Directions

Preheat the oven to 400 degrees F.
In a baking dish just large enough to fit the filets, place the lemon zest and butter. Place the dish in the oven while it preheats. When the butter has melted, remove the dish from the oven.

Unwrap the fish and run it under cold water. Pat with a paper towel.

 


Place the fish skin side up in the prepared baking dish and then turn the fillets over. Place in the oven. Bake for 10 m minutes. Remove the dish from the oven and divide the topping evenly over the fish. Return the dish to the oven and bake for 8-10 more minutes.

Squeeze the lemon.
Remove the baking dish from the oven and pour the lemon juice over the fish. Sprinkle with fresh chopped parsley.

 

Herbed Farro

Farro is a high-fiber whole grain that is an ancestor of modern wheat. It is commonly used in Italian cooking and is readily available in the U.S.

Ingredients

1 ½ cups farro, soaked in cold water to cover overnight
When ready to cook, drain the farro.
3 cups water
1 teaspoon salt, divided
3 tablespoon olive oil
1 tablespoon crushed garlic
½ cup chopped onion
¼ cup chopped fresh herbs {oregano, parsley, thyme, and chives}

Directions

Combine farro, water, and ½ teaspoon salt in a large heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes.

Drain the farro and set it aside.
Heat the oil in the empty saucepan. Add the garlic and onion. Saute for 3-4 minutes until the onion is tender. Add the farro and ½ teaspoon salt. Stir until the farro is coated in oil. Stir in the chopped herbs and heat briefly.

 

Spinach Stuffed Tomatoes

Ingredients

2 medium tomatoes
2 pinches of salt
¼ cup cooked, drained spinach/2 tablespoons of chive/onion cream cheese
1 teaspoon grated Parmesan cheese
Chopped chives

Directions

Cut a thin slice off the top of the tomatoes and remove the seeds and some of the inner flesh/ Sprinkle the salt on each tomato and turn them over in a paper towel. Let rest for 30 minutes.
Combine the spinach with the cream cheese and divide evenly between the two tomatoes. Sprinkle the tops with Parmesan and the chives. Place the tomatoes in a small baking dish and place them in the oven with the fish.
{400 degrees F for 20 minutes}

 


 

Here in the south, it is strawberry season.  Time to make some freezer treats for later in the year.

 

 

No Pectin-No Canning Strawberry Jam

This recipe made 6 1/2 – 8 oz containers

Ingredients

8 cups strawberries
4 cups granulated sugar
1/2 cup lemon juice

Directions

Wash and hull and strawberries. Slice the berries and put all of the strawberries, sugar, and lemon juice into a large saucepan. Slowly bring the mixture to a full boil and reduce heat to a low boil. continue to boil until the mixture is reduced by half and thickened. This can take as long as 45 to 60 minutes. Stir regularly to prevent burning the sauce.
Pour the jam into 8 oz containers and cool on the counter for an hour. Place the containers in the freezer until you need them.

Strawberry Topping For Cakes Or Ice Cream

Ingredients

2 tablespoons cornstarch
6 tablespoons warm water
2 lbs strawberries, hulled and sliced in half
Zest and juice from 2 lemons
1/2 cup granulated sugar

Directions

Whisk the cornstarch and water together until all the cornstarch has dissolved. (I just use a fork to mix—very easy.)
Place the cornstarch mixture, along with the rest of the ingredients, into a small saucepan over medium heat. Using a wooden spoon or rubber spatula, stir the mixture as it cooks. Break up some of the strawberries as you stir.
Bring it to a simmer and allow it to simmer for 5 minutes, stirring constantly. After 5 minutes, remove the pan from the heat and allow it to cool. The mixture will thicken as it cools.

Place in containers and freeze the sauce you will not be used in a few days.


 

Italian Stuffed Cabbage

AIny ground meat combinations can be used, including ground meat substitutes.

4 servings

Ingredients

1 head of cabbage placed in the freezer overnight and then thawed (it’s easier to roll wilted leaves and eliminates the boiling step
Remove 8 leaves and place them on a kitchen towel.

Tomato Sauce
2 cloves of garlic minced fine
1 teaspoon salt
½ teaspoon dried Italian seasoning
2 fresh basil leaves minced
¼ teaspoon black pepper
1/4 teaspoon cayenne pepper
1 – 141/2 ounce can of chopped Italian tomatoes

Filling
½ cup water
2 cups meatloaf mix (ground beef, pork, and veal)
¼ cup finely chopped onion
1/2 cup Italian seasoned bread crumbs
1 egg
Salt to taste

Directions

Combine the sauce ingredients in a medium bowl.

Place the filling ingredients in another bowl and mix well.

Cut the core out of the bottom of each cabbage leaf.

 


Place ¼ cup filling at the bottom of each cabbage leaf. Fold in the sides of the leaf and roll up. Place the rolls in a greased 8×8-inch pan. Pour the tomato sauce over the rolls and cover the dish with foil.
Bake in a 350-degree oven for 30 minutes. Remove the foil and bake the rolls for 30 minutes more.


Mashed Potatoes

Ingredients

1 1/2 pounds Russet potatoes 1 ½ lbs Yukon gold potatoes
2 cloves garlic
¼ cup salted butter at room temperature
1 cup milk, cream, or sour cream
Salt to taste

Directions

Peel and quarter potatoes, and place in a pot of cold salted water.

Add cloves of garlic and bring to a boil, cook uncovered for 15 minutes or until fork-tender. Drain well.
Heat milk on the stovetop (or in the microwave) until warm.
Add butter to the potatoes and begin mashing. Pour in heated milk a little at a time while using a potato masher to reach desired consistency.
Season with salt and pepper. Serve hot.


 

Ingredients

1 cup of each of the following vegetables cut into small pieces
Onion
Carrots
Celery
Zucchini
Green Beans
Peas
Corn
Potatoes

Soup
2 tablespoons of olive oil
2 garlic cloves, grated
1tablespoon of dried Italian seasoning
4 cups tomato purée
2 cups canned chopped Italian tomatoes
½ teaspoon Calabrian chili paste
3 cups low-sodium chicken or vegetable broth
2 cups water
Parmesan cheese rind
Salt and pepper to taste.
Grated Parmesan cheese for garnish

Directions

Heat the oil in a soup pot. Add the vegetables that take longer to cook: onion, carrots, celery, green beans, and potatoes. Cook, stirring frequently, for 5 minutes. Add the garlic and remaining vegetables. Cook for 5 more minutes.

Add purée, tomatoes, broth, water, cheese tind, and seasonings. Bring to a low boil, reduce the heat to a simmer, and cook untold the vegetables are tender, about 45 minutes. Serve in soup bowls and garnish with Parmesan cheese.


 

It may be February, but here on the Gulf Coast, the temperatures are in the low 80’s. This dinner is perfect for this type of weather.

The skewers can be cooked on a grill, in the broiler, or in the air-fryer.

Shrimp And Scallop Skewers

2 servings

Ingredients

2 tablespoons butter, melted
1 teaspoon Cajun seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Salt and pepper to taste
12 large shrimp
12 sea scallops
3-8 inch wooden skewers, soaked in water

Directions

Thread skewers with 4 shrimp and 4 scallops per skewer. Sprinkle lightly with salt and pepper.
Combine the melted butter with the seasonings and brush on both sides of the seafood.

Heat a grill, grill pan, broiler, or air-fryer.

For a grill or grill pan, heat over medium heat or place 4 inches away from broiler elements. Cook for 3-4 minutes per side.

Air-Fryer Instructions
Set the temperature to 400 degrees F for 3 minutes on one side, turn the skewers over, and cook for 2 minutes.

Brush with the sauce again before serving

I served the skewers with sliced tomato and Russian dressing and homemade potato salad.

Simple Potato Salad

Ingredients

2 lbs whole medium red-skinned potatoes
1 teaspoon salt
2 tablespoons pickle juice
1/4 cup minced bread and butter pickles or pickle relish.
1/2 cup finely chopped sweet onion or scallions
2 celery stalks, finely chopped
1/2 cup olive oil mayonnaise
1 tablespoon lemon juice
Salt and black pepper to taste
Chopped parsley for garnish

1 hard-boiled egg, optional

Directions

Place the potatoes in a large pot with a lid. Cover the potatoes with cold water and add 1 teaspoon salt. Bring to a boil, lower the heat, and cook the potatoes with the lid ajar until tender, about 15 minutes.

Drain the potatoes and cool. When cool enough to handle, peel the potatoes. Slice the potatoes into a storage bowl.

Add the pickle juice and let sit at room temperature for an hour or so.

Add the remaining ingredients, mix well, and taste to see if the salad needs salt. Add black pepper to taste. Cover the bowl and chill in the refrigerator until serving time. Sprinkle with chopped parsley and serve.

For the tomatoes

Russian Dressing

Ingredients

3/4 cups mayonnaise
1/4 cup plus
2 to 3 tablespoons of chili sauce
2 tablespoons sour cream
2 teaspoons chopped curly parsley leaves
1 tablespoon plus 1 teaspoon minced Spanish onion
1 tablespoon plus 1 teaspoon minced dill pickle
1/2 teaspoon fresh lemon juice
1/2 teaspoon grated horseradish
1/4 teaspoon Worcestershire sauce

Combine everything; makes 2 cups.

 


Ingredients

6 cups frozen blueberries
3/4 cup brown sugar
1/3 cup cornstarch
¼ teaspoon ground cinnamon
¼ teaspoon salt
Lemon zest from a Meyer lemon plus ¼ cup juice from the lemon
2 store-bought rolled 8-inch pie crusts, at room temperature
2 tablespoons melted butter, plus extra for grading the pie plate

Directions

Preheat the oven to 425 degrees F. Butter a deep dish 9-inch pie pan.
In a large bowl, combine the sugar, cornstarch, salt, cinnamon, and lemon zest. Mix very well and be sure the cornstarch is completely mixed into the sugar. Add the blueberries and lemon juice and mix well. Set aside.

Unroll one pie crust and fit it into the pie pan. Brush the pastry with some melted butter. Pour the blueberry filling into the pan and spread evenly. Place the second crust on a pastry board and cut it into strips/ Place the strips in a lattice formation over the pie filling. Flute the edges of the pie. Brush with the remaining butter.

Place the pie on a parchment-lined cookie sheet and place it in the oven. Bake for 15 minutes. Lower the oven temperature to 375 d3r33w F. Bake for 50 minutes. Cool the pie on a wire rack.

 


For 2 servings

Ingredients

2 large bell peppers
½ lb green beans
12 grape tomatoes, halved
1 cup canned chopped Italian tomatoes
½ teaspoon dried Italian seasoning
Salt and pepper to taste

Filling
4 oz ground beef
¼ cup finely chopped onion
½ teaspoon garlic powder
¼ teaspoon dried Italian seasoning
⅓ cup cooked rice
⅓ cup canned chopped tomatoes
⅓ cup shredded mozzarella cheese
2 tablespoons grated Parmesan cheese

Directions

Preheat the oven to 400 degrees F.

 


Combine the filling ingredients in a medium bowl. Set aside.
Cut a thin slice off the top of the peppers. Remove seeds and set aside.
Cut green beans into 1-inch pieces.
Place the green beans, grape tomatoes, and canned tomatoes in a large casserole dish. Mix well.

Divide the filling in half and fill the peppers, pressing the mixture down into the peppers.
Place the filled peppers in the casserole dish. Cover the dish with foil. Bake for 20 minutes. Remove the foil and bake for 25 minutes more.



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