Healthy Mediterranean Cooking at Home

Category Archives: Meatballs

The recipe yields enough sauce and meat for 2 pounds of pasta. Serve this meal, as the Italians do, with a green salad.

Penne with Ricotta Cheese
1 lb whole grain penne pasta
1 lb Italian pork sausage, hot or sweet, cut into links
1 cup ricotta cheese, warmed in the microwave
1 cup grated parmesan cheese

Soft and Tender Meatballs
1 cup crushed saltine crackers
1/2 cup milk
1 pound meatloaf mix (ground beef, pork, and veal)
1/2 cup grated Parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper

Tomato Sauce
1/4 cup extra-virgin olive oil
2 garlic cloves, peeled and minced
1/2 medium onion, finely diced
1/2 teaspoon red pepper flakes
2 teaspoons dried Italian seasoning
3 (26-28-ounce) containers Italian crushed tomatoes
Salt and pepper to taste

Directions

Adjust the oven rack to the lower-middle position and heat the oven to 400 degrees F.

For the meatballs:
Combine the crushed saltines and milk in mixing bowl and let sit for 5 minutes. Mash with a fork until a smooth paste forms. Add the meat, Parmesan, garlic powder, Italian seasoning, salt, and pepper to the saltine mixture and mix with your hands until thoroughly combined. Use a muffin/ice scoop to form 12 meatballs. Transfer to a plate, cover with plastic wrap and refrigerate while you make the sauce.

For the sauce:
Combine oil and garlic in a large Dutch oven. Cook over low heat until the garlic is soft about 2 minutes, stirring occasionally. Add onion and red pepper flakes and cook until the onion softens about 5 minutes. Stir in tomatoes, Italian seasoning, and 1 teaspoon salt. Simmer for 15 minutes. Carefully place the meatballs into the sauce. Return the mixture to a simmer over medium heat. Cover the pot and place the Dutch Oven in the preheated oven.

Place one tablespoon olive oil il a separate baking pan and place the sausage links in the pan, turning to coat the sausages in oil. Place in the oven with the sauce. Bake until the sausages are brown, turning them over halfway through the baking time about 45 minutes. Add the sausages to the meatball/sauce mixture. Continue to bake the sauce for 15 minutes more.

For the pasta
Remove the Dutch Oven from the oven and place it on the stove, covered, while you cook the pasta. When the pasta is cooked al dente, return it to the pasta pan and add 2 cups of the tomato sauce, stir gently and add the Parmesan cheese. Stir again. Place the pasta in a pasta serving bowl. Drop tablespoons of warm ricotta cheese on top. Place some of the meatballs and sausage around the pasta and serve.


Neapolitan 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 breadcrumbs
2 large eggs, beaten
1/4 cup minced fresh parsley
1 teaspoon dried Italian seasoning
1 onion, finely chopped
1 large clove garlic, grated
1 teaspoon salt
1/2 teaspoon pepper
New York Style Pizza Sauce, recipe below

Directions

Preheat the oven to 400 degrees F.
Using your hands. combine all of the meatball ingredients, except the sauce, 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 pizza sauce and simmer for one hour.

For the Parmigiana:
For 2 servings
1 cup shredded Mozzarella Cheese
2 Sub Rolls, warmed and sliced lengthwise

Directions

Preheat the broiler.
Place the split sub rolls on a baking sheet.
Place 2-3 cooked meatballs in each sub roll. Spoon a little of the sauce over each meatball.
Sprinkle ½ cup of shredded mozzarella over the meatballs
Place the pan under the broiler until the cheese begins to melt, about 2-3 minutes. Garnish with fresh parsley if desired. Serve with a garden salad.

New York-Style Pizza Sauce

Ingredients

1 (28-ounce) can whole peeled tomatoes
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
2 medium cloves garlic, grated on a microplane grater (about 2 teaspoons)
1 teaspoon dried oregano
Pinch red pepper flakes
Kosher salt
2 (6-inch) sprigs fresh basil with leaves attached
1 medium yellow onion, peeled and cut in half
1 teaspoon honey or sugar substitute

Directions

Process tomatoes and their juice through a food mill, or pulse in food processor until pureed, or puree with a hand blender. Puree should not be completely smooth but should have no chunks. Set tomatoes aside.

Combine butter and oil in medium saucepan and heat over medium-low heat until the butter is melted. Add garlic, oregano, pepper flakes, and large pinch salt and cook, stirring frequently, until fragrant but not browned, about 3 minutes. Add tomatoes, basil sprigs, onion halves, and honey. Bring to a simmer, reduce heat to the lowest setting (bubbles should barely be breaking the surface), and cook, stirring occasionally, until reduced by 1/2, about 1 hour. Discard onions and basil stems. Season to taste with salt. Allow to cool and store in a covered container in the refrigerator for up to 2 weeks.


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.

 


Italian Cheese Stuffed Peppers

Take advantage of the lower prices for red bell peppers this month. There are so many different ways to fill them and they make a delicious entrée for dinner.

For each 2 servings

Ingredients

1 large red bell pepper
1/2 cup Tomato Sausage Sauce, recipe below
1/4 cup ricotta cheese
1/4 cup mozzarella cheese, shredded
2 tablespoons Parmesan cheese, grated
¼ teaspoon salt

Directions

Preheat the oven to 400°F Coat a small baking dish or ramekin with olive oil cooking spray.

Slice the bell pepper in half lengthwise and remove the ribs and seeds.

Place pepper halves in the prepared baking dish and bake for 20 minutes on the middle rack of the oven.

Remove the peppers from oven.

Mix the ricotta cheese with the salt and Parmesan cheese.

Fill each pepper half with ¼ cup of the tomato sausage sauce.

Spoon 2 tablespoons of the ricotta cheese mixture on top of the meat sauce in each pepper cup.

Pour an additional 2 tablespoons of sausage sauce on top of the ricotta cheese in each pepper half.

Top each pepper with 2 tablespoons mozzarella cheese.

Bake on the middle rack for 15-20 minutes.

Tomato Sausage Sauce

You will only need a small portion of this sauce for the stuffed pepper recipe, depending on how many peppers you make. Leftover sauce can be used in a number of other dishes.

Ingredients

1 lb Italian sausage, casing removed (You could also use ground meat of your choice.)
¼ of a large onion, diced
1 garlic clove, minced
1 teaspoon sea salt
26-28 oz container chopped Italian tomatoes
6 oz. can tomato paste
1 teaspoon dried Italian seasoning
½ teaspoon sea salt
¼ teaspoon crushed red pepper flakes

Directions

Place the oil in a large non-stick sauce pan over medium-high heat. When the oil is hot, add the sausage, onion, garlic and sea salt.

Cook until the sausage is brown. Drain off any grease in the pan.

Add the tomatoes, tomato paste, Italian seasoning and red pepper flakes.

Reduce heat to low and simmer uncovered for 30 minutes.

Asian Meatball Soup

I prefer to use chicken for the meatballs in this recipe, so they are not heavy. I also like to use almond flour in Asian meatballs instead of all- purpose flour or breadcrumbs because I think the almond flour compliments Asian flavors much better. Asian cabbages are also in season during this month and they make a delicious option in your recipes.\

For the meatballs

1 lb organic ground chicken or ground meat of your choice
1 egg
2/3 cup almond flour/bread crumbs/all-purpose flour
1 teaspoon minced ginger
1/3 cup finely chopped scallions
1 tablespoon regular soy sauce
1/2 teaspoon granulated garlic powder
Pinch salt

For the broth

1 teaspoon sesame oil
2 tablespoons minced ginger
1 tablespoon minced fresh garlic
6 cups low sodium chicken broth
2 cups water
1 tablespoon regular soy sauce
1 tablespoon fish sauce
1/2 teaspoon red pepper chili flakes
1/4 teaspoon kosher salt

For the vegetables

3 cups fresh bean sprouts
3 cups thinly sliced Napa or Bok Choy cabbage
1/2 cup radish sticks
1/2 cup chopped scallions
1/4 cup chopped cilantro

Directions

To make the meatballs:

Combine all of the meatball ingredients in a medium bowl and mix thoroughly. Using a small cookie scoop, form into 24 bite-sized meatballs and place on a baking sheet covered with foil and coated with vegetable cooking spray. Bake at 375 degrees F for 15-20 minutes or until cooked through.

\To make the soup:

In a large saucepan heat the sesame oil, garlic and ginger for about 1 minute or until sizzling. Add the chicken broth, water, soy sauce, fish sauce, red pepper flakes and salt. Bring to a boil and simmer for 10 minutes.
Add the vegetables and meatballs. Stir well. Bring back to a simmer and cook until the cabbage is tender, about 30 minutes

Roasted Pumpkin

Have you ever thought of pumpkin as a savory side dish. I hadn’t either until I saw an article that suggested pumpkin was a fall squash that deserved more than being a pie. And they were right. It is delicious. Do not use a large decorative pumpkin. Instead use a sugar/cooking pumpkin between 2 and 3 lbs and your favorite spices.

Ingredients

2-3 lb fresh (cooking, sugar, pie) pumpkin, peeled & seeded
2 tablespoons olive oil
1⁄2 teaspoon coarse sea salt
1/2 teaspoon fresh ground black pepper
1/2 teaspoon roasted garlic powder or regular garlic powder
1 teaspoon dried thyme

Directions

Preheat oven to 400°F.

Cut the pumpkin in half and remove the seeds.

Cut each half into 1″ thick slices

Place the oil on a baking sheet with sides.

Add the pumpkin slices and sprinkle the seasonings over the pumpkin.

Bake in the oven for about 45 minutes until the pumpkin is soft and tinged brown at the edges.

Turning the slices over halfway through the cooking time.

Pan-cooked Broccoli Rabe with Italian Sausage

Ingredients

1 pound/bunch broccoli rabe
1 pound thin Italian sausage made with parsley and Pecorino cheese (or luganega), cut into 3-inch lengths
4 tablespoons extra virgin olive oil
4 garlic cloves, peeled and flattened with a large knife
Salt
1/4 teaspoon crushed red pepper, or to taste
1/4 cup (or as needed) water

Directions

Cut off the tough ends and stalks of the broccoli stems.

Wash the trimmed broccoli rabe in a sink filled with cold water, swishing the stems gently to remove all dirt from between the leaves.

Let the leaves sit a minute or two undisturbed to allow the dirt to settle to the bottom of the sink, then lift the broccoli rabe from the water with your hands and drain in a colander.

Place the broccoli in a deep skillet and cover with water. Bring to a boil, cover the pan and cook the broccoli until tender, about 5 minutes.

Drain and place on a kitchen towel to dry. Wipe out the skillet and heat 2 tablespoons of the oil over medium heat.

Add the sausage and cook, turning as necessary, until caramelized on all sides and no trace of pink remains in the center, about 8 minutes for thin sausage or longer for thicker sausages.

Remove the sausages to a plate and cover with aluminum foil to keep them warm.

Pour in the remaining 2 tablespoons olive oil and add the garlic to the oil. Cook, shaking the pan, until golden brown, about 1 minute.

Carefully lay the broccoli rabe into the oil, season lightly with salt and 1/4 teaspoon crushed red pepper. Stir and toss to distribute the seasonings.

Pour 1/4 cup water into the skillet and bring to a boil.

Cover the skillet tightly and cook, lifting the lid to turn the stalks occasionally, until the broccoli rabe is tender and the water evaporates, about 5 minutes.

Return the sausages to the skillet and heat until warmed through. Serve the sausages and broccoli rabe on a serving platter with crusty Italian bread.


It is that time of year! Sports and more sports. We love to invite friends over to watch some of our favorite teams and small bite appetizers are the best foods to have on hand. Folks love them. Here are a few of our big hits.

Asian Meatballs

To make this ahead: cook the meatballs and prepare the sauce separately. Refrigerate separately until serving time. Then reheat the sauce, add the meatballs and cook until the meatballs are hot. Pour into a serving bowl.

For the Meatballs

1 lb organic ground chicken or pork
1 tablespoon grated ginger
1/4 cup finely chopped scallions
1 teaspoon garlic powder
1/4 cup almond flour
1 egg
Peanut oil

For the Sauce

1 teaspoon sesame oil
6 tablespoon unseasoned rice wine vinegar
1 tablespoon regular soy sauce
4 tablespoons sweet soy sauce
1 tablespoon Gochujang (red chili paste)
1/2 cup water
6 tablespoons brown sugar
1 teaspoon arrowroot powder or cornstarch
1/2 cup finely chopped scallions

To make the meatballs:

Combine all of the meatball ingredients in a medium mixing bowl and mix thoroughly.

Using a cookie scoop form into 21-22 one inch balls and saute in peanut oil over medium heat until cooked through and crispy. Drain on paper towels.

To make the sauce:

Combine the sesame oil, vinegar, soy sauces, chili paste, water, sugar and arrowroot in a small saucepan. Reserve the scallions.

Whisk until combined and bring to a boil.

Simmer for five minutes until thickened.

To serve:

Add the cooked meatballs and scallions to the thickened sauce and stir to coat. Heat for a few minutes. Pour into a shallow serving dish.

Spinach Stuffed Mushrooms

This recipe can be made ahead and refrigerated. Bring to room temperature and bake before serving.

Ingredients

15 large mushrooms cleaned and stems removed

Spinach filling

1 scallion, minced
1 small garlic, grated
1 pkg frozen spinach, defrosted and squeezed dry
2 tablespoons heavy cream
4 oz cream cheese at room temperature
3 ounces feta cheese
1/4 teaspoon Greek seasoning or dried oregano
1/4 teaspoon pepper
Olive oil

Directions

Hollow out the mushrooms and reserve the mushroom stems for another use.

Preheat the oven to 375 degrees F. Place 2 tablespoons of butter in a glass baking dish and put the dish in the oven while the oven preheats.

Combine all the filling ingredients in a mixing bowl. Stuff the caps with the filling and place in the hot prepared pan.

Bake for 20 minutes or until golden brown.Place on a serving platter.

If the Mushrooms have been in the refrigerator, bring them to room temperature for an hour before cooking.

They may need to be baked a little longer.

Mini Crab Puffs with Remoulade Sauce

The crab puffs can be baked ahead, refrigerated and reheated just before game time.

Ingredients

1/2 pound fresh crab meat
2 tablespoons minced bell pepper
2 tablespoons minced celery
1 scallion, minced
1 garlic clove, grated
1 tablespoon finely chopped chives
1 tablespoon mayonnaise
1 egg
1/2 tablespoon baking powder
1/2 tablespoon Worcestershire sauce
1 teaspoon crab seasoning (recommended Old Bay)
2 tablespoons almond flour or all purpose flour

Directions

Combine all the ingredients except the crab in a mixing bowl. Mix well and then fold in the crab meat.

Cover the bowl and chill the mixture until ready to bake.

Coat a mini muffin pan with cooking spray and, using a cookie scoop, fill 15 openings to the top of the muffin cup with the crab mixture.

Bake at 350 degrees F for 15 -20 minutes until cooked through and lightly golden brown.

Cool in the pan for 10 minutes and remove to a serving platter.

Serve with

Remoulade Sauce

1/4 cup mayonnaise
2 tablespoons sour cream
1 tablespoon ketchup
1 teaspoon pickle relish
1/4 teaspoon fresh lemon juice
¼ teaspoon black pepper

Directions

Combine all the ingredients in a serving dish. Whisk until completely mixed. Cover and refrigerate until serving time.

 


img_0017

I have been making spaghetti sauce this way for many, many years. It is my standard, perfected for my family, from the way my grandmother and mother make spaghetti sauce.

I have made variations of the recipe numerous times but always come back to this for an authentic Italian American sauce, especially when my children visit. This is what they expect.

This recipe makes quite a bit of sauce with lots of meat. You will have enough leftovers to freeze for at least two more meals.

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Meatball Ingredients

(I use a combination of fresh bread and dried breadcrumbs to keep the mixture moist.)

  • 2 slices sandwich bread, torn into small pieces
  • 1/4 cup milk
  • 1 pound ground lean beef
  • 1 pound ground lean pork
  • 2 eggs
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese
  • 1 minced garlic clove
  • ¼ cup finely chopped onion
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon dried Italian seasoning.
  • ½ cup dried plain breadcrumbs
  • 1/4 cup chopped fresh parsley

Sauce Ingredients

  • Kosher salt and freshly ground pepper
  • 1 onion finely chopped
  • 2 cloves garlic, minced
  • One 6 oz can tomato paste
  • 1 large basil sprig
  • 1 teaspoon chopped fresh oregano
  • Four 28-ounce containers Italian chopped tomatoes
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon crushed red pepper
  • 1 ½ lbs spicy Italian sausage

Pasta

  • 1 1/2 pounds spaghetti
  • 1 cup grated Parmigiano-Reggiano cheese, divided

Directions

img_0012

To make the meatballs:

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil and coat the foil with olive oil spray.

In a small bowl, soak the bread in the milk until the milk is absorbed, about 5 minutes.

In a large bowl, gently mix the ground meats with the soaked bread, onion, Parmigiano-Reggiano cheese, garlic, salt, black pepper and Italian seasoning.

Add enough dried bread crumbs to just hold the mixture together, about ½ cup. Add the fresh parsley.

Form the meat mixture into golf ball–size meatballs and transfer them to the prepared baking sheet. Bake about 30 minutes or until brown all over, turning them over halfway through the baking time.

To make the sauce:

In a large Dutch oven, heat 1 tablespoon of the olive oil. Add the sausage and brown on all sides; then remove to a plate.

img_0013

Add the remaining oil and saute the onion until tender. Add the garlic and stir for a minute or two.

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Add the tomato paste. Fill the empty paste can with water and add to the sauce pot. Stir and let cook for a few minutes until dissolved.

Add the crushed red pepper, tomatoes and the herbs. Bring to a simmer and cook over moderately low heat until the sauce is slightly thickened, about 25 minutes.

img_0015

Season the sauce with salt and pepper. Transfer the browned meatballs and sausage to the tomato sauce and simmer until the sauce is very thick, about 3-4 hours.

To make the pasta:

In a large pot of salted boiling water, cook the spaghetti until al dente. Drain and return the pasta to the pot.

Pour in 2 cups of the tomato sauce and 3/4 cup of cheese. Toss until the pasta is well coated, about 1 minute. Transfer the pasta to large shallow bowls.

Spoon the meatballs, sausage and some of the remaining tomato sauce over the spaghetti. Sprinkle with the remaining grated cheese and serve.

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marsalawine

Trapani is a province in the island region of Sicily in Italy. The northwestern part of the province is rugged in comparison to the south. The province also includes the archipelago of the Egadi Islands, the volcanic island of Pantelleria, which is the largest in Sicily, and the Stagnone Islands. The Egadi Islands consist of three main islands, Favignana, Levanzo and Marettimo and two islets, Formica and Maraone. The coast is one of the most impressive in Italy and comprises valuable naturalistic spots with its seafront full of cliffs and stacks alternating with beautiful beaches.

marsalaharbor

marsalabeach

Marsala, a town in the province of Trapani, is the home of Marsala wine. Marsala became known when the English began their explorations for commerce and trade. As the legend goes….

In 1770, a violent storm forced a British ship to take shelter in the harbor of Marsala. John Woodhouse, a merchant, disembarked and went into town to sample the wine in one of the humble taverns. Although more accustomed to the liqueur wines of Spain and Portugal, his palate detected their similarity to the local Marsala wine, prompting him to risk purchasing a considerable consignment of wine (blended with alcohol to withstand the journey) to take to his native land to sound out the market. The response was positive, the merchant set up his own company in Marsala. A second English merchant, Ben Ingham, a connoisseur of fortified wines, gradually improved the wine’s quality by using carefully selected blends of different grape varieties.

In 1833, the entrepreneur Vincenzo Florio, bought up large areas of land between the two largest established Marsala producers and set out to make his own vintage with a more specialised range of grapes. At the end of the 19 century, several more wine-growers joined the competition, including Pellegrino (1880). After the turn of the century, Florio bought out Ingham and Woodhouse and retained the two labels.

Marsala is registered as a DOC wine (a State-designated label of controlled quality); this means that production is restricted to an exclusive area around Trapani and a collection of additional vineyards in the provinces of Agrigento and Palermo. Only grape varieties with a high natural sugar content are used to make Marsala: these, once pressed, are left to ferment before being blended with ethyl alcohol to produce the different types and flavors of Marsala. Relative to the sugar content, Marsala may be categorised as dry, semi-dry or sweet. Its main denomination, however, is relative to the length of time it is left to mature: Marsala Fine (1 year), Superiore (2 years), Superiore Riserva (4 years), Vergine (5 years) and Vergine Riserva (10 years). Dry Marsala is usually served as an aperitif, while the sweeter forms are drunk as a dessert wine.

Marsala was traditionally served between the first and second courses. It is now also served, chilled, with Parmesan (stravecchio), Gorgonzola, Roquefort, and other spicy cheeses.
Marsala is a fortified wine – this means alcohol is added to it. This also means that, just like you can keep an open bottle of vodka or rum on your shelf, you can also keep an opened bottle of Marsala around. Just keep it in a cool, dark area.

The City of Marsala

The City of Marsala

Cooking with Marsala

Should you use – sweet or dry Marsala – in a recipe? Do you like sweet or savory chicken dishes? Are you even going to notice the subtle difference? You might not even be able to taste any difference since both are going to taste “like Marsala”. So make your recipe one time with the sweet and one time with the dry, and see if you can even notice any difference.

marsalapasta

Garlicky Marsala Mushroom Sauce

This sauce can be served over cooked pasta, folded into an omelet, served with pan-fried chicken breasts or over cheese grits (polenta).

Ingredients

  • 5 tablespoons extra-virgin olive oil, divided
  • 1 pound white mushrooms, caps quartered
  • 1 pound shiitake mushrooms, stems discarded, caps quartered
  • Salt and freshly ground pepper
  • 4 large garlic cloves, 2 thinly sliced and 2 minced
  • 1 medium shallot, thinly sliced
  • 1 1/2 teaspoons minced rosemary
  • 1/2 cup dry Marsala wine
  • 3 tablespoons balsamic vinegar
  • 6 Kalamata olives, pitted and coarsely chopped
  • 2 tablespoons minced chives

Directions

In a very large skillet, heat 2 tablespoons of the olive oil. Add the white and shiitake mushrooms, season with salt and pepper, cover and cook over moderately high heat for 5 minutes, stirring once. Uncover and cook over high heat, stirring once, until the mushrooms are browned all over, about 3 minutes.

Add the sliced garlic, the shallot and rosemary and cook, stirring, until fragrant, about 2 minutes. Add the Marsala and cook until evaporated, about 30 seconds. Add the vinegar and cook, stirring, for 30 seconds. Stir in the minced garlic, chives, olives and the remaining 3 tablespoons of olive oil and season with salt and pepper. Cover and keep warm.

marsalachicken

Maggiano’s Little Italy’s Rigatoni D (Marsala)

This dish was named after its creator, David DiGregorio, Executive Chef at Chicago’s Clark & Grand St. restaurant. David and his team spent about 3 months perfecting the Marsala Cream Sauce to compliment chicken.

Serves 4-6

Ingredients

  • ¼ cup balsamic vinegar
  • 1 ½ cups sliced mushrooms
  • 3/8 cup Spanish, yellow or white onion, diced ½”
  • 1 tablespoon fresh garlic, finely chopped
  • 2 cups cold low sodium chicken broth
  • 1 ½ tablespoons cornstarch
  • 2 cups rigatoni pasta
  • ¼ cup olive oil
  • 1 lb chicken breast, boneless, skinless
  • 4 tablespoons butter
  • ½ cup dry white wine (Chardonnay)
  • ¾ cup sweet Marsala wine
  • 2 cups heavy cream
  • 1 tablespoon Kosher salt
  • ½ teaspoon black pepper, freshly ground
  • 2 tablespoons fresh basil, chopped
  • 3/8 cup Parmesan cheese, grated

Directions

Preheat the oven to 450°F.

On a 12 X 18 cookie sheet or tray, mix the diced onions, mushrooms, finely chopped garlic and balsamic vinegar together until all the ingredients are evenly mixed and coated. Bake for 15 minutes until the mushrooms are a deep brown color and almost all the liquid and moisture has evaporated. Set mixture aside.

In a medium bowl, combine the cornstarch with the cold chicken broth with a whisk. Set aside the mixture.

Prepare pasta as directed on the box to the al dente stage approximately 10 minutes before you plan on cooking the entire pasta dish. Drain pasta in a colander, shake out excess water, then toss in an 8 quart bowl with half of the olive oil.

Cut the chicken into pieces approximately 1” long x ¾” wide. In a 12”-14”.

In a pan or Dutch oven. heat the remaining olive oil and butter until melted and the butter begins to lightly brown, add the sliced chicken and cook for approximately 3-4 minutes until a light golden brown color is achieved.

Immediately add the white wine to the sautéed chicken, cook until the wine evaporates, add the Marsala wine and reduce by half, then add the cold chicken broth/cornstarch mixture, bring to a simmer. Then add the heavy cream, kosher salt, black pepper and the roasted mushrooms, onions. Bring to a simmer and allow the sauce to thicken.

Add the cooked rigatoni and simmer for 2 minutes. Finish the pasta and sauce with fresh basil and grated parmesan cheese.

marsalameatballs

Sage Meatballs with Marsala Wine Sauce

4 servings

Ingredients

  • 1 pound ground beef
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese
  • 1/4 cup soft unsalted butter, divided
  • 1 1/2 tablespoons fresh sage leaves (about 20 leaves), very finely chopped
  • Salt to taste
  • All-purpose flour for dredging
  • 1/4 cup sweet Marsala wine

Directions

In a large bowl, combine the meat, Parmigiano, half the butter, the sage and salt until they are very well blended, using your hands. Form small meatballs about 1 1/2 inches in diameter using cold wet hands to keep the meat from sticking. Roll the meatballs in the flour and set aside.

In a large skillet, melt the remaining butter over medium heat, then cook the meatballs until brown, 7 to 8 minutes. Shake the skillet often so they don’t stick.

Remove the excess fat from the skillet with a spoon and discard. Once the meatballs are brown, pour in the Marsala wine and continue cooking until it is almost evaporated, about 2 minutes. Serve immediately.

marsaladessert

Strawberry, Mascarpone, and Marsala Budini

Budini is Italian for puddings or parfaits.

Makes 6 servings

Ingredients

1 8-ounce container mascarpone cheese

  • 6 tablespoons sweet Marsala (preferably imported)
  • 3 tablespoons whipping cream
  • 3 tablespoons sugar, divided
  • 3 cups sliced hulled strawberries (about 15 ounces)
  • 2 1/4 cups coarsely crumbled amaretti cookies (Italian macaroons; about 4 1/2 ounces)

Directions

Combine mascarpone, 3 tablespoons Marsala, cream and 2 tablespoons of the sugar in medium bowl. Stir gently until well blended.

Combine strawberries, remaining 3 tablespoons Marsala, and 1 tablespoon sugar in another medium bowl; toss to blend. Cover mascarpone and berry mixtures; refrigerate 30 minutes.

Place 2 tablespoons crumbled cookies in each of 6 champagne goblets. Divide strawberry mixture with juices among the goblets.

Top berries with mascarpone mixture, then remaining cookies. Cover and chill at least 30 minutes and up to 2 hours.

marsalamap


I belong to a community group that meets once a month. We have a potluck dinner prior to each meeting and everyone brings a “covered” dish.  Until I discovered the Reynolds Pan Carriers, I struggled with how to transport my dish to the meeting. The Reynolds’ pans make the whole process so much easier. You can reheat the food in the aluminum pan, cover it, place in the carrier and then into the car. So much easier to carry it into the meeting also because the pan has handles.

Carriers are available in Lasagna and 13 x 9 inch Cake Pan sizes. These carriers are made with the same sturdy paper board used to carry 6-packs of beverages. Plus, the colorful design on the disposable carrier makes it attractive to place on the table.

Below is a video from the Reynolds Company on how these disposable pans and carriers work. A bonus  recipe is included.

Below are some of the recipes that I have made for the potluck dinners and I have been asked to make again and again. Hope you like them.

potluck1

Orecchiette Pasta with Sausage and Broccoli Rabe

Ingredients

  • One bunch broccoli rabe, washed and trimmed
  • 3 cloves garlic, minced
  • ¼ cup extra virgin olive oil
  • ½ teaspoon crushed red pepper flakes (chili)
  • 1 lb sweet Italian sausage, cut into one inch slices
  • 1 lb orecchiette pasta
  • Salt

Directions

Cut the broccoli rabe into one inch pieces and place in a large Dutch oven. Fill the pot with cold water and add salt to taste. Bring to a boil and cook the broccoli rabe for about 5 minutes or until just tender. Remove the broccoli rabe with a slotted spoon or spider to a bowl. Return the water to a boil and add the pasta. Cook the pasta al dente. Reserve ½ cup of the pasta cooking water. Drain the pasta.

While the pasta is cooking, heat the garlic and olive oil in a large deep skillet Add the sausage and cook until completely brown. Add the cooked broccoli rabe and red pepper. Heat thoroughly. Add the pasta cooking water and the cooked pasta. Stir and heat for a few minutes before serving.

potluck2

Mozzarella Stuffed Meatballs

Ingredients

  • 15 mini fresh mozzarella balls
  • 1 lb lean ground beef
  • 1 egg
  • ½ cup Italian bread crumbs
  • ½ onion minced
  • Small garlic clove minced
  • 1 teaspoon Kosher salt
  • Black pepper
  • 1/3 cup shredded fresh Parmesan cheese
  • Marinara Sauce

Directions

Place cheese balls in a plastic freezer container in a single layer and freeze at least 1 hour.

Heat the oven to 375°F. Line 15 x 10 x 1 inch pan with foil; spray foil with cooking spray.

In large bowl, mix bread crumbs and 3 tablespoons of pasta sauce. Stir in beef, onion, salt, oregano and egg. Shape mixture into 15 (2-inch) balls.

Press 1 cheese cube into the center of each ball, sealing it inside. Gently place on the prepared pan. Bake 10 minutes. Do not turn off the oven.

Place browned meatballs in an ovenproof casserole dish with a cover and pour the marinara sauce over the meatballs. Place the covered dish in the oven and heat the meatballs in the sauce, about 20 minutes.

potluck3

Oven Baked Italian Chicken Casserole

Ingredients

  • 1 tablespoon olive oil
  • Salt and Pepper
  • One 3 lb chicken, cut into 10 pieces
  • 1 pound package Italian pork or chicken sausage each link diagonally cut into fourths
  • 2 garlic cloves, minced
  • Juice from 2 lemons (about 4 tablespoons)
  • 2 teaspoons dried oregano
  • 4 medium baking potatoes, cut in fourths
  • 2 green and 2 red bell peppers, cut into one inch strips
  • 1 large sweet onion, cut into eighths

Directions

Preheat the oven to 450 degrees F.

Coat the bottom of a roasting pan with the olive oil. Place chicken in the pan, skin side down. Salt and pepper both sides of the chicken pieces and scatter the sausage pieces around the chicken.

Bake 15 minutes; turn chicken pieces over and bake 15 minutes.

Squeeze lemon over the chicken, place the lemon skins in the roasting dish with the chicken and sprinkle the chicken with the minced garlic and oregano.

Add the sliced potatoes, onions and peppers to the pan and sprinkle with salt.

Lower the oven temperature to 400 degrees F.

Cover the pan with foil and bake 1 hour, turning the ingredients after 30 minutes.

potluck4

Italian Pot Roast

Ingredients

  • 1 tablespoon olive oil
  • 4 lb chuck roast
  • All-purpose flour
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 oz cremini mushrooms, sliced
  • 3 garlic cloves, chopped
  • 2 cups dry red wine
  • 1 bay leaf
  • 1 cup beef stock
  • 1 container crushed tomatoes (26-28 ounces)
  • 1 tablespoon tomato paste
  • 1/4 cup flat leaf parsley leaves, chopped
  • 2 tablespoons sage leaves, chopped

Directions

Trim most of the fat from the meat and pat dry with paper towels. Season the roast generously with the salt and pepper and lightly rub with all-purpose flour.

Heat 1 tablespoon olive oil in a large, heavy pot or Dutch oven over medium-high heat. When the oil is hot,  but not smoking, add the roast and brown on all sides, 10-12 minutes.

Transfer the meat to a platter.

Reduce the heat to medium and add the carrots, celery, mushrooms and onion. Cook, stirring occasionally, 10-12 minutes. Add the garlic and tomato paste and stir about 1 minute.

Add the wine and stir to incorporate the vegetables. Add the beef stock, the tomatoes, half the parsley, the sage, the bay leaf and the roast with any juices accumulated on the plate. Bring to a boil.

Cover the pot, reduce the heat and simmer on very low, turning and basting the meat every half hour or so, until the meat is very tender, about 4 hours.

(You can also put the pot into a 300°F oven and turn the roast every hour.)

Remove the meat from the pot and place it on a cutting board, covered loosely with aluminum foil to rest for 10 minutes.

Taste and adjust the sauce for seasoning, remove the bay leaf and stir in the remaining chopped parsley.

Cut the meat into thick slices and place in a deep serving dish. Spoon the hot sauce over the meat to serve.

potluck5

Lasagna

Ingredients

Cheese Filling:

  • 32 oz whole milk ricotta cheese
  • 2 eggs, beaten
  • 1 teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • ¼ cup chopped Italian parsley
  • 1 cup grated Parmesan cheese

Lasagna:

  • 16 oz mozzarella cheese, sliced thin
  • 4 cups spaghetti sauce
  • 16 lasagna noodles, parboiled

Directions

For the filling:

Mix all the filling ingredients together until smooth. Refrigerate until ready to assemble the lasagna.

Completing the Lasagna:

Preheat the oven to 375 degrees F.

Oil a 13 x 9 inch glass baking dish.

Spread about 1 cup of sauce on the bottom of the dish and place a layer of parboiled noodles on top.

Spread one-third of the sliced mozzarella cheese on top of the pasta and then one-third of the ricotta cheese mixture over the mozzarella; top with another 1 cup of sauce.

Repeat the layers twice, then top with a layer of noodles. Spread 1 cup of sauce over the top layer of pasta.

Cover with foil and bake for 45 minutes. Remove the foil and bake for 15 minutes longer. Let stand 15 minutes before cutting.


cuneocover

Cuneo (Italian) or Coni (French) is a province in the southwest section of the Piedmont region of Italy. The province has an interesting history. Nicknamed the town of seven sieges, it still retains the organization plan of a military town. It was once surrounded by massive walls, had large squares and contained magnificent palaces for wealthy aristocrats.

Originating in the 12th century, it was first built as a fortified town. Its location, in a naturally strategic position protecting the roads to France through the Tenda and Maddalena passes, made it a natural choice to be used as a military location. The French eventually demolished the walls and you can tell where the old walls were, as they are now the main streets in the province. During World War II, Cuneo was one of the main sites in the country of partisan resistance against the German occupation of Italy.

Pedestrian crossing and big plaza at city center under cloudy sky at rainy day in Cuneo, Italy.

Pedestrian crossing and big plaza at city center in Cuneo, Italy.

Sections of this province were part of France until 1947. Cuneo borders the French region of Provence-Alpes-Côte d’Azur on the west, the province of Turin on the north, the province of Asti to the east and Liguria to the south. It is also known as the Provincia Granda (the big province) because it is the third largest province in Italy and the largest one in the Piedmont region. It is also the capital of the province. This has created problems in the past for inhabitants in the eastern sections of the province, who are frustrated by the long trip to Cuneo every time they have business with the provincial government. The issue of dividing the province into two has been brought up several times.

Chianale (Cuneo, Val Varaita, Piedmont, Italy), old typical mountain village in the Italian ALps at summer

Chianale (Cuneo, Val Varaita, Piedmont, Italy), an old mountain village in the Italian ALps at summer

The province’s beautiful landscapes offer great variety that include valleys, hills and wildlife reserves. Some 75% of the area is mountainous. The Maritime Alps Natural Park with its high-altitude lakes and the Rio Martino Cave with its spectacular waterfall are distinctive sites in the province. Italy’s first forestry commission was established by the local government of Cuneo.

The economy is primarily based on the agricultural produce of the area, especially the wine industry.  Engineering, paper products, metallurgy, rubber and cattle also play an integral role in its local financial system.

The Tour de France travels through here, as well.  The Italian leg of the Tour often goes from Digne-les-Bains in France to Prato Nevoso in Piedmont, followed by a rest day in Cuneo.  From there, bikers head on to Jausiers in France.

The majority of the region’s winemaking (about 90%) takes place in the southern part of the Piedmont region in Cuneo, Asti and Alessandria. The best-known wines from the area include Barolo and Barbaresco. They are made from the Nebbiolo grape. The Piedmont region is located in the foothills of the Alps forming its border with France and Switzerland. In addition to the vast mountainous terrain, the Po Valley consumes a large area of the region. The valley and the mountains contribute to the area’s noted fog cover which aides in the ripening of the Nebbiolo grape (which gets it name from the word nebbia meaning “fog”).

Although the winemaking regions of Piedmont and Bordeaux (France) are very close in latitude, only the summertime temperatures are similar: the Piedmont wine region has a colder, continental winter climate and significantly lower rainfall due to the rain shadow effect of the Alps. Vineyards are typically planted on hillsides with warmer south-facing slopes.

cuneo4

One of the most commonly used meat in the local cuisine is veal. It is the main feature of festivals, such as the Fiera del Bue Grasso, which attracts thousands of visitors in December each year. The province of Cuneo also produces Italy’s only pork-free sausage. Pig farming, however, provides the ingredient for the famous Cuneo raw ham, which also has a well-known cooked variety.

Il Grande Fritto Misto” (the Great Mixed Fry), one of the most characteristic dishes of the Cuneo region, is made with veal and pork, to which vegetables, semolina and fruit are added. Provincial meat products also include: Morozzo capon, Sambuco lamb and Langa lamb; Piedmontese blond chicken and Saluzzo white chicken. Famous products include the Alba White Truffle, Castelmagno, Raschera, Bra and Murazzano, Toma Piemontese, Grana Padano and Gorgonzola Are cheeses, which are all produced in the province.

cuneo3

The cultivation and processing of chestnuts, both brown and white varieties, is a heritage of the area’s mountain tradition. They are used in pastry making and as an ingredient in other dishes. Hazelnuts are grown in the hills and form the main ingredient of Torrone di Alba and the region’s very famous glacè chestnuts and hazelnut cakes. “Alba torrone” (nougat); “paste di meliga” (cornflour cookies), which are also known as “Batiaje” because they are often made for baptisms and “baci di Cherasco” (hazelnut chocolates) are well-known desserts.

If you have a sweet tooth, Cuneo can help satisfy your cravings. The town’s specialty is Cuneesi al rhum, chocolates with a rum-based filling. The most widely known brand is Arione, a favorite of Ernest Hemingway.

Risotto with Hazelnuts and Castelmagno Cheese

cuneorice

Ingredients for 4 people:

  • 14 oz (400g) risotto rice  (carnaroli)
  • 3 ½ oz (100g) hazelnuts
  • 3 ⅛ oz (90g) Castelmagno cheese, diced
  • 1 ¾ oz (50g) butter
  • ½ cup dry white wine
  • 1 onion, finely chopped
  • 4 ¼ cups (1 liter) hot broth (vegetable or meat)
  • 1 sprig of rosemary
  • Salt and pepper

Directions

Toast the hazelnuts in a 350 degree F oven for about ten minutes. Cool and rub the skins off with a kitchen towel. Set aside.

Heat the butter in a deep saucepan and cook the onion until tender.

Add the rice and rosemary. Toast the rice for a minute then add the white wine.

When the wine has evaporated completely add a ladle of hot broth and stir gently with a wooden spoon until the broth is absorbed.

Continue adding the broth until it is all absorbed. Halfway through cooking add half of Castelmagno cheese and half of the hazelnuts.

When the rice is cooked, add salt and pepper to taste and the remaining the remaining cheese.

Garnish the dish with the remaining hazelnuts and serve.

Meatballs Cuneo Style

cuneomeatballs

Serves 4

Ingredients

  • 1 pound ground veal
  • 1 apple, peeled and grated
  • 1 egg
  • 1/4 teaspoon salt
  • Flour
  • 2 tablespoons olive oil
  • 1/2 cup red wine

Directions

In a bowl combine the veal, grated apple, egg and salt. With wet hands form small meatballs. Coat each one in flour and set aside.

Heat the olive oil in a large sauté pan and brown the meatballs evenly, then add the wine. Cover the pan and cook over low heat for 20 minutes. Serve hot.

Peperonata

cuneopeppers

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, sliced
  • 1 cup chopped canned Italian tomatoes
  • 6 bell peppers (3 red and 3 yellow) seeded and cut into ½ inch size strips
  • 3/4 cup red wine
  • Salt
  • 1/2 jalapeno, seeded and chopped
  • 2 cloves garlic, minced
  • 1/4 cup chopped basil leaves
  • 1/4 cup chopped parsley
  • ½ teaspoon salt

Directions

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until it softens, about 5 minutes. Add the garlic, tomatoes, jalapeno and bell peppers and cook briefly. Add the red wine and salt. Cover and cook, stirring occasionally, about 10 minutes.

Remove the lid and continue cooking, stirring occasionally, another 10 to 15 minutes. Check frequently toward the end of the cooking time, so the peppers do not stick to the bottom of the pan.

Stir in the herbs and taste for salt and heat through, about 2 minutes. Serve warm as a side dish.

Bunet di Cuneo (Baked Chocolate Pudding)

cuneopudding

Ingredients

  • 1/3 cup (70 g) sugar
  • 1 tablespoon water
  • 6 eggs
  • 1 cup (250 g) sugar
  • 2/3 cup (50 g) unsweetened cocoa powder
  • 3/4 cup (100 g) Amaretti cookie crumbs
  • 3 cups (750 ml) milk

Directions

Put the 1/3 cup sugar and water in a heavy skillet over a low heat. Stir with a wooden spoon and cook until the mixture is a syrup and the color of honey.

Remove from the heat and pour the syrup into a 9 inch loaf pan. Swirl the liquid in the pan around to coat all the edges.

Beat together the eggs and 1 cup sugar.

Add the cocoa and Amaretti cookie crumbs. Stir well.

Add the milk, stirring gently but thoroughly.

Pour into the loaf pan and set in a larger baking pan with at least 1 inch (2.5 cm) of boiling water.

Bake at 400° F (200° C) for 1 hour.

Cool to room temperature before chilling overnight.

To serve, slide a knife around the outer edges and invert onto a platter. Cut into thick slices to serve.

cuneomap


hot cup of steaming tomato soup being held in gloved hands

Eating soup to take the chill off during a cold winter day is not its only benefit. Enjoy it regularly to help manage your weight. Studies based on adults who participated in a National Health and Nutrition Survey suggest that there’s a relationship between body weight and soup consumption — meaning weight goes down with more soup intake. Research conducted at Penn State finds that eating low-calorie soup before a meal (think appetizer course) may help you reduce the total calories you consume during the meal — perhaps by 20 percent.

Losing weight can be a challenge because you may feel hungry or deprived when you need to reduce your food intake. Soup can help by filling you up without too many calories and by offering you an option to order at restaurants when you go out to eat. According to the Dietary Guidelines from the U.S. Department of Health and Human Services, fiber and protein are filling nutrients, so choose a soup with ingredients such as vegetables, beans and lean protein.

Soup will not help you lose weight if it is high in calories, so avoid soups such as cheddar cheese or broccoli and cheese soup, as well as cream-based soups, such as cream of mushroom, cream of tomato or white clam chowder. If you order soup in a restaurant and it comes in a bread bowl, save yourself hundreds of calories by refraining from eating the bread bowl. Also skip croutons and other high-calorie toppings that often accompany soup courses. The soup recipes below will fill you up, but won’t add a lot of calories to your daily menu. All of the recipes are quite easy to pull together.

soup5

Vegetable Bean Soup

Serves 4

Ingredients

  • 2 carrots, peeled, cut into small dice
  • 2 stalks celery, cut into small dice
  • 1/2 onion, cut into small dice
  • 3 medium zucchini, cut into small dice
  • 3 cloves garlic, minced
  • 6 cups low sodium vegetable broth
  • 1 bay leaf
  • 1 tablespoon freshly chopped fresh basil or 1 teaspoon, dried
  • 1 tablespoon freshly chopped oregano or 1 teaspoon, dried
  • 1 1/2 cups cooked white beans
  • 1 cup green beans, cut into ½ inch pieces
  • 4 cups fresh tomatoes, discard seeds, cut flesh into small dice

Directions

In a large pot, combine all the ingredients except the tomatoes, green beans, white beans and herbs. Simmer over very low heat for 15 to 20 minutes or until the vegetables are tender.

Add the remaining ingredients and bring to a slow simmer. Cook for 5 minutes. Remove the bay leaf before serving.

soup1

Italian Butternut Squash, Kale and White Bean Soup

Italian Kale: Lacinato kale (also called cavolo nero, literally “black kale”, in Italian and often in English) is a variety of kale with a long tradition in Italian cuisine, especially in Tuscany.

This soup comes together very quickly.

4 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium red onion, chopped
  • 1 3/4 teaspoons sea salt, divided
  • 3 cloves garlic, minced
  • 6 cups low-sodium vegetable broth
  • 4 cups peeled and diced butternut squash
  • 1 1/2 teaspoons fresh rosemary, chopped
  • 1 teaspoon ground black pepper
  • 15 oz can cannellini beans (no salt added), drained and rinsed
  • 8 oz Italian kale chopped
  • 1 tablespoon lemon juice

Directions

Heat the oil in a stockpot over medium. Add the onion and 1/4 teaspoon of the salt. Cook, stirring occasionally, until the onion is softened, about 8 minutes.

Add the garlic and sauté until fragrant, about 1 minute.

Add the broth, squash, rosemary, pepper and remaining 1 1/2 teaspoons salt and bring to a boil over high heat. Add the beans and reduce the heat to medium-low.

Simmer uncovered until the squash is just tender, about 10 minutes. Add the kale and cook while stirring, until wilted, about 3 minutes.

Stir in the lemon juice, adjust seasoning and serve.

soup2

Meatball & Rotini Pasta Soup

This soup makes a great dinner.

Serves 4

Ingredients

  • 4 oz whole-grain or brown rice rotini pasta
  • 8 oz extra-lean ground beef or lean ground turkey breast
  • 2 large egg whites
  • 1/3 cup quick-cooking oats
  • 1/4 cup finely chopped Italian parsley leaves
  • 1/4 teaspoon dried fennel seeds
  • 1/8 teaspoon red pepper flakes (chili)
  • 1 tablespoon olive oil
  • 3 cups low-sodium chicken broth
  • 2 whole jarred roasted red peppers 
(packed in water), drained and diced
  • 1 tablespoon chopped fresh oregano leaves, plus
 additional leaves for garnish
  • 1/4 teaspoon sea salt
  • 1 oz shredded mozzarella cheese

Directions

Cook pasta according to package 
directions for al dente. Drain and set aside.

In a large bowl, combine beef, egg whites, oats, parsley, fennel and pepper flakes. Mix well and shape into 24 one-inch balls.

In a large nonstick skillet, heat oil 
on medium-high. Working in batches, add meatballs and cook, turning frequently, for 
7 to 8 minutes, until cooked through and brown.

To the empty pasta pot, add the broth, red peppers, oregano and salt; bring to a boil and immediately reduce the heat to a simmer. Add cooked pasta and meatballs and cook until just heated through.

Spoon into serving bowls, sprinkle cheese on top and garnish with 
additional oregano.

soup3

Winter Chicken & Barley Soup 

6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped celery
  • 2 cups sliced button mushrooms
  • 1 tablespoon minced garlic
  • 1 cup chopped carrots
  • 1 whole boneless, skinless chicken breast, diced
  • 5 cups low-sodium chicken broth
  • 2/3 cup pearl barley
  • 1/4 cup chopped fresh Italian parsley leaves
  • 1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring often, until golden brown)
  • Salt and Pepper to taste

Directions

Add oil to a large nonstick saucepan over medium heat. Stir in onions, celery, mushrooms and garlic and sauté until mushrooms are lightly browned (about 7 minutes).

Stir in carrots, diced chicken and broth and bring to a boil. Stir in the barley, cover the saucepan, and reduce heat to a simmer. Cook for about an hour or until the barley is tender.

Turn off the heat and stir in parsley and almonds. Add pepper and salt to taste.

soup4

Roasted Winter Vegetable Soup with Parsley Pesto

Serves 4-6

Ingredients

  • 3-4 tablespoons olive oil
  • 2 large onions, peeled and diced
  • 6 carrots, peeled and sliced
  • 2 stalks celery, thinly sliced
  • 2 turnips or baking potatoes, peeled and diced
  • 1/2 pint Brussels sprouts, cut in quarters
  • 3 quarts vegetable broth
  • 1 cup canned Italian plum tomatoes, chopped
  • Fine sea salt and freshly ground black pepper
  • 1 cup parsley leaves
  • 1 clove garlic
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup grated Parmesan cheese

Directions

Preheat the oven to 375 degrees F.

Mix the onions, carrots, celery, turnips or potatoes and Brussels sprouts with olive oil and season with salt and pepper.

Pour the mixture into a roasting pan and place in the preheated oven for 45 minutes or until caramelized, stirring and shaking the pan occasionally to prevent sticking and to make sure the vegetables cook evenly.

While the vegetables roast add the vegetable broth and chopped tomatoes to a large soup pot and bring to a boil. Gently simmer for 15 minutes and then keep warm.

To make the pesto:

Place the parsley leaves, garlic, extra virgin olive oil and Parmesan cheese in a blender and puree until smooth.

When the vegetables have roasted, remove and transfer them to the hot vegetable broth. Bring to a boil over high heat. Lower the heat and let the soup simmer for 30 minutes.

Pour the soup into serving bowls and serve with a spoonful of parsley pesto.



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