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Healthy Mediterranean Cooking at Home

Category Archives: Healthy Italian Cooking

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.

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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.


These are the dishes my children and grandchildren love. I try to make them when they visit. No one ever seems to tire eating these traditional family favorites.

Neapolitan “Low Carb” Meatballs

Makes 12 large meatballs

Ingredients

1 pound lean ground beef
1 pound lean ground pork
1/2 cup Parmesan cheese, grated
1/2 cup heavy cream
1 cup shredded mozzarella cheese
2 large eggs, beaten
¼ cup minced fresh parsley
1 teaspoon Montreal steak seasoning
1 onion, finely chopped
1 large clove garlic, grated
1 teaspoon salt
1/2 teaspoon pepper
Marinara Sauce for cooking the meatballs, recipe below

Directions

Preheat the oven to 400 degrees F.
Using your hands. combine all of the meatball ingredients in a large mixing bowl. Cover a large baking sheet with foil and coat the foil with olive oil cooking spray. Form the meatball mixture into large meatballs. Use a ½ cup measure. You should be able to make 12 large meatballs. Place the meatballs on the prepared baking sheet and place the pan in the oven. Bake for 15 minutes and then turn the meatballs over. Bake for 15 minutes more. Place the meatballs in the pot of marinara sauce and simmer for one hour.

Marinara Sauce

Ingredients

1 tablespoon olive oil
1 small onion, finely chopped
1 garlic clove, minced
6 oz can tomato paste
Two 26-28 oz containers of Italian finely chopped tomatoes
1 teaspoon dried Italian seasoning
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon crushed red pepper flakes

Directions

Heat the oil in a large deep skillet. Add the onion and garlic. Cook until tender. Add the remaining ingredients and bring to a boil. Turn the heat to low and simmer the sauce for about 1 ½ hours.

Sausage and Peppers

Ingredients

2 lbs Italian pork sausage, one hot; one sweet
2 tablespoons olive oil
2 large garlic cloves, finely chopped
8-10 Italian frying peppers, stems and seeds removed; cut into 1-inch rings
2 medium onions, sliced
1 cup marinara sauce, recipe above

Directions

Heat an outdoor grill with direct and indirect heat. Place the sausage links on the indirect heat side and cook for 15 minutes. Turn the sausage links over and grill for 15 minutes more. Remove the links to a plate and cool. Cut the sausage into 1-inch pieces.
You may also cook the sausage in the oven or in a frying pan.
Heat the oil in a large deep skillet. Add the garlic, onions, and peppers. Turn the heat to low and cook until the vegetables are soft and tender, about 30 minutes. Add the sliced sausage and marinara sauce. Heat over low until hot.

Cheese Ravioli

My favorite frozen ravioli are made by Celentano. They are most like homemade ravioli and for busy times they are perfect.

Ingredients

One family size package cheese ravioli
2 cups Marinara sauce, heated, recipe above
Grated Parmesan cheese

Directions

Cook the ravioli in boiling salted water according to the package instructions.

Tip
I like to place the package of ravioli in the refrigerator overnight. That way the ravioli do not stick together and you can drop individual ravioli into the boiling water.

Remove the ravioli with a spider utensil and place the ravioli in a serving bowl. With each layer, add sauce and Parmesan cheese. Continue until all the ravioli are in the serving bowl. Serve immediately.

Eggplant Parmesan

For each one pound of eggplant, you will need:

1 pound eggplant, peeled
2-3 large eggs
1 cup Italian style bread crumbs
1/2 cup freshly grated Parmigiano-Reggiano

Directions

Preheat the oven to 400°F. Coat two large baking sheets with nonstick olive oil cooking spray.

Cut peeled eggplants crosswise into 1/4-inch-thick slices (no thicker). You want them to be thin.

Place the eggs in one shallow dish and the breadcrumbs mixed with the cheese in another.

Dip the eggplant slices into the egg, then coat with the breadcrumb mixture. Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 10-15 minutes longer.

To assemble the casserole, you will need:

Spray an 8 inch or 9 inch or 8-by-11 1/2-inch baking dish with olive oil cooking spray.

Preheat the oven to 375 °F.

2 ½ cups Marinara sauce (see recipe above)
8 ounces sliced mozzarella cheese
1 recipe breaded and baked eggplant

Directions

Spread 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of sauce over the eggplant and add half of the cheese slices. Add the remaining eggplant slices and top with the remaining sauce and cheese. Cover the dish tightly with foil and bake until the sauce bubbles, about 25 to 30 minutes.

Italian Romaine Salad

Ingredients

1 head of romaine lettuce, sliced, washed and dried
1 small red onion, cut into rings

Italian Dressing

2 tablespoons red wine vinegar
1 clove garlic, minced
4 tablespoons extra virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper

Directions

Place the greens and onion in a medium salad bowl. In a jar, combine the dressing ingredients. Shake well and pour over the greens. Toss and serve.

Leftover Meatballs, Sausage & Peppers and Eggplant make great sandwiches.

 


Grilled Swordfish

According to Seafood Watch.org, Swordfish caught in the Atlantic with harpoons or handlines and hand-operated pole-and-lines and Western and Central Pacific with handlines and hand-operated pole-and-lines, or by U.S. fleets in the Atlantic with buoys, is a “Best Choice.” Swordfish populations are healthy, and there are no major bycatch concerns in these fisheries. This is the type of swordfish that I purchase.

4-6 servings

Ingredients

1/4 cup olive oil
4 Swordfish Steaks, 1/2 inch thick, (about 1 1/2 Pounds Total Weight)
2 large cloves garlic, sliced
Salt and pepper to taste
Italian Flavored Panko Crumbs
Lemon Sauce, recipe below

Directions

Place the swordfish in a glass dish, scatter garlic over fish and then pour the olive oil over all.
Cover and refrigerate for several hours.

When ready to grill:
Remove the fish from the marinade and place on a plate. Pour the marinade into a measuring cup. Reserve.
Place a sheet of heavy foil on a baking sheet and poke a few holes in the foil.
Place the swordfish on the foil and sprinkle with salt and pepper. Sprinkle each lightly with panko crumb. Turn the fish over and sprinkle with panko.
Heat an outdoor grill to high. Slide the foil with the fish still on it onto the grill grates. Lower heat to medium. Cook about 15 minutes until the crumbs begin to brown the and the fish is cooked through. Do not turn fish.

Remove fish to a plate and pour the lemon sauce over the fish or serve on the side.

Lemon Sauce

Add more olive oil to the oil in the measuring cup that was used for the swordfish marinade to equal 1/2 cup.
Add
1/4 hot water
Juice of 1 lemon
2 tablespoons coarsely chopped flat-leaf parsley
1/4 teaspoon of dried oregano
Whisk and warm in the microwave when ready to serve.

Linguine with Pesto Cream Sauce

4 servings

Ingredients

1 lb linguine
1 cup pistachio basil pesto sauce, see recipe
1 cup grated Parmesan cheese
Freshly ground black pepper
1/2 cup heavy (whipping) cream

Directions

Cook the pasta al dente according to the package directions. Drain the pasta in a colander.
In the same pot add the pesto, cream, and Parmesan cheese. Warm over low heat and then add the cooked linguine. Cook for a minute or two. Pour into a serving bowl and top with freshly ground black pepper.

Cucumber Orange Salad

Ingredients

2 celery stalks, sliced
2 large cucumbers, peeled, seeded & sliced
1 small red onion, sliced
1 orange, cut into segments
1 jalapeno; ribs & seeds removed, finely chopped
1/4 teaspoon dried oregano
Salt & pepper to taste
1/4 cup Italian Vinaigrette

Directions

Combine the salad ingredients in a serving bowl. Season with salt & pepper to taste. Add the vinaigrette and toss. Serve immediately.

 


 

Cuban cuisine is a blend of Native American Taino food, Spanish, African, and Caribbean cuisines. Some Cuban recipes share spices and techniques with Spanish and African cooking, with some Caribbean influence in spice and flavor. This results in a blend of the several different cultural influences, with strong similarities to the cuisine of the neighboring Dominican Republic and Puerto Rico. A small Chinese influence can also be accounted for in the Havana area. There is also some Italian influence. During colonial times, Cuba was an important port for trade, and many Spaniards who lived there brought their culinary traditions with them.

A majority of the dishes are sautéed or slow-cooked over a low flame. Most Cuban cooking relies on garlic, cumin, oregano, and bay laurel leaves and uses a sofrito as a base in main dishes. Sofrito consists of onion, green pepper, garlic, oregano, and ground pepper quick-fried in olive oil.

Meats and poultry are usually marinated in citrus juices, such as lime or sour orange juices, and then roasted over low heat until the meat is tender. Root vegetables such as yuca, malanga, and boniato are common in the cuisine. These vegetables are flavored with a marinade, called mojo, which includes olive oil, lemon juice, sliced raw onions, garlic, cumin, and a little water. The steak recipe below includes all those flavors.

Cuban Style Steak

Ingredients

Marinade
4 large garlic cloves, minced
1 tablespoon steak seasoning
¼ teaspoon cumin
1 teaspoon lime zest
3-4 fresh orange slices
1 teaspoon salt
1 flank steak, patted dry

Salsa
1 large jalapeño pepper, seeded and finely chopped
1 small red onion, finely chopped
2 tablespoons cilantro paste
½ teaspoon hot sauce
1 teaspoon lime zest
1/4 cup fresh lime juice
1/4 cup water
2 teaspoons olive oil
2 teaspoons honey
1/2 teaspoon salt

Directions

To make the marinade:
Combine the marinade ingredients together in a large ziplock bag.
Add the steak, close the bag and massage the marinade into the meat; set aside for 30 minutes or refrigerate for up to 12 hours.

To make the salsa:
Combine the jalapeno, onion, cilantro, lime juice, water, oil, honey, hot sauce, salt and lime zest in a serving bowl for a chunky salsa-like consistency.

To cook the steak:
Light a grill or grill pan and 
oil the grate. Remove the steak from the marinade, letting the excess drip off. Grill over moderate heat, turning once, until lightly charred and an instant-read thermometer inserted in the thickest part registers 125°, 10 to 12 minutes.
Remove steak to a serving plate and cover loosely with aluminum foil; let rest for 10 minutes before thinly slicing against the grain.

Serve the steak with the salsa.

Bake the squash and tomatoes in the oven at the same time.

Oven Baked Spiralized Butternut Squash

Ingredients

1/2 of a butternut squash spiralized or 2 containers of spiralized butternut squash from the market
Olive oil
Salt & pepper to taste
Sauce
2 garlic cloves, minced
4 tablespoons of butter
2 tablespoons of fresh parsley
4 tablespoons of parmesan cheese

Directions

Preheat the oven to 400 degrees F.
Place the squash noodles on a large baking sheet, with sides, drizzle with olive oil, sprinkle with salt and pepper and toss the squash to coat it all.


Bake in the oven for 20 minutes, tossing the squash once or twice with tongs during the cooking process. Place the squash in a serving bowl.
Heat the butter, and garlic in a small microwave dish or small pan. Pour the butter sauce over the squash and toss. Add the parsley and cheese and toss again. Serve immediately.

Stuffed Tomatoes

Ingredients

2 medium ripe tomatoes
½ cup cooked spinach or swiss chard, drained
1 garlic clove, minced
¼ teaspoon red pepper flakes
½ cup shredded mozzarella cheese
1 tablespoon olive oil
2 tablespoons Parmesan Cheese

Directions

Preheat the oven to 400 degrees F.
Combine the spinach, mozzarella, garlic, olive oil & red pepper flakes in a small bowl – set aside.

Cut a thin slice off the top of the tomatoes and remove the seeds & juice. Season the insides of the tomatoes with salt and pepper. Using a spoon, fill each tomato with the spinach stuffing mixture. Place in a small, shallow baking dish. Sprinkle the top of each tomato with 1 tablespoon of Parmesan cheese. Bake 20 minutes and serve.


Chicken Scaloppine

Serves 2

Ingredients

1 boneless, skinless chicken breast (8-10 ounces), tenderloins removed and trimmed of excess fat and halved horizontally
Salt and ground black pepper
3 tablespoons all-purpose flour
2 tablespoons grated Parmesan cheese
1 large egg white
1 tablespoon minced fresh chives
1 tablespoon olive oil
1 tablespoon butter
Lemon wedges

Directions

Place chicken between sheets of plastic wrap and pound to even 1/4-inch thickness. Pat dry with paper towels and season both sides with salt and pepper.

Combine the flour and grated Parmesan cheese in pie plate. In a second pie plate, whisk together the egg white and chives.
Coat the chicken in the flour mixture, shaking off excess. Transfer chicken to egg-white mixture; coat evenly and let the excess run off. Coat the chicken a second time in the flour mixture.

Heat the oil and the butter in a large skillet over medium-high. Place the cutlets in the skillet and reduce the heat to medium. Cook until the chicken is pale golden brown, about 3 minutes. Carefully turn the cutlets with a wide spatula and continue to cook until the chicken is pale golden brown on the second side, about 3 minutes. Transfer the chicken to individual plates and serve with lemon wedges.

Caprese Salad

2 servings

Ingredients

2 medium tomatoes
6 ounces fresh mozzarella cheese
Fresh basil leaves
3 tablespoons extra-virgin olive oil
Black Italian olives
Salt and pepper to taste

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.

Asparagus Wrapped in Prosciutto

2 servings

Ingredients

10 thin asparagus spears, woody ends removed
2 very thin slices Prosciutto di Parma
Olive oil
Coarse black pepper

Directions

Bundle asparagus together in small batches (5 in each) and wrap one slice of prosciutto around each bundle. Place the bundles in a small oiled baking dish. Sprinkle the bundles with olive oil and black pepper. Roast in a 425 degree F oven for 20-25 minutes.


Makes 12 Cakes

Ingredients

For the crust
1 cup finely ground pecans
2 tablespoons brown sugar or brown sugar substitute for baking
3 tablespoons butter melted

For the cheesecake
8 oz mascarpone cheese softened to room temperature
15 oz container whole milk ricotta cheese
1/2 cup granulated sugar or sugar substitute for baking
2 eggs
1/2 teaspoon vanilla extract

For the strawberry topping
1 cup sliced strawberries
½ teaspoon lemon juice
2 teaspoons granulated sugar or sugar substitute for baking

For the blueberry topping
1 cup blueberries
½ teaspoon lemon juice
2 teaspoons granulated sugar or sugar substitute for baking

Directions

Preheat the oven to 325 degrees F.

Place paper cupcake liners into 12 muffin cups. In a small bowl, stir together the crust ingredients. Evenly divide the mixture among the 12 muffin cups, about 1 tablespoon in each. Press the crust mixture firmly into the bottom of each muffin cup. Set aside.

In a large bowl of an electric mixer, beat together the softened mascarpone cheese, ricotta cheese, sugar, eggs, and vanilla until smooth. Using a muffin scoop fill the muffin cups to the top.

Bake for 40 minutes until the cakes are slightly puffed and the mixture looks set.

Allow the mini cakes to cool in the muffin tin completely. As they cool, a small indentation will form in the top of each little cake.

Place the pan with the cakes still in the pan in the refrigerator to chill.
Arrange the mini cakes on a serving platter. Fill the indentations on each little cake with the fruit topping. Fill half of the mini cakes with strawberry topping and the other half with the blueberry topping.

To make the fruit topping:
In one small saucepan place the strawberries, lemon juice, and sugar. Simmer on low for 15 minutes, stirring occasionally. Take off the heat and allow to cool. Pour into a storage container and chill.
Repeat the same process for the blueberry topping.



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