1 lb shrimp, peeled, deveined and tails removed
Salt and pepper to taste
4 tablespoons butter
2 large garlic cloves, finely minced
1 medium shallot, finely minced
1 cup heavy cream
1 cup grated Parmigiano Reggiano Cheese
½ cup parsley leaves, chopped
10 oz fettuccine
Boil a large pot of salted water, add the pasta and cook just until al dente. Drain and set aside.
In the same pot melt the butter and add the shallot and garlic. Cook for 2-3 minutes. Add the shrimp, season with salt and pepper and saute just until the shrimp turn pink on both sides. Over low heat add the cream and heat for a minute. Add the cheese and stir. Add the drained fettuccine and mix well. Add the parsley, stir and serve immediately.
Sautéed Winter Greens
4 cloves garlic, sliced thin
4 tablespoons extra virgin olive oil
8 cups (packed) stemmed and roughly chopped swiss chard or other greens
1/2 teaspoon red pepper flakes
1 teaspoon sea salt
Heat the garlic and oil in large, deep skillet over medium-low heat until the garlic begins to turn golden, about 3 minutes. Pour the mixture into a small bowl and reserve.
Add the Swiss chard, red pepper flakes, and salt to the empty skillet. Using tongs, turn greens until wilted enough to fit in the pan.
Raise the heat to medium, cover, and cook 7 to 10 minutes, tossing a few times during the cooking process. Transfer the greens to a colander to drain.
Return the drained greens to the pan, turn the heat to low and toss with the reserved garlic and oil mixture. When hot, transfer to a serving bowl to serve.
Very Easy Focaccia
1 pound pizza dough
2 tablespoons extra-virgin olive oil
1 tablespoon coarse sea salt
1 garlic clove minced
1 tablespoon fresh rosemary leaves or other herbs you like, minced
2 tablespoons grated parmesan cheese
Preheat the oven to 400 degrees F. Roll the pizza dough into a rectangle or oval on a sheet of parchment paper. Place the parchment with the dough on it on a baking sheet.
Using a pastry brush, cover the top of the dough with olive oil. Sprinkle the dough with coarse sea salt, garlic, cheese, and rosemary. Bake the focaccia until golden brown, about 25 minutes. Cut into slices and serve.
How to make your Italian meals healthier:
- The satisfaction you’ll get from your food will be much greater if you manage to cook a couple of meals from scratch each week. You’ll also know exactly what’s going into your food. Make your own sauces and meatballs from scratch and, on the weekend, when you have more time make your own bread.
- Wherever possible, buy ingredients that are in season. The typical Italian diet uses fresh produce and this helps to give dishes a great deal of flavor. It also means you don’t have to add fat, salt or sugar to improve the taste. Italians love to wander around local markets to select their ingredients – it’s part of enjoying food and cooking.
- When you are preparing to cook pasta you shouldn’t allocate more than 2-3 oz of dried pasta per person. I find a kitchen scale helpful in determining the right portions. Often people make the mistake of cooking the whole package of pasta and eating far too much. Also take care not to overcook pasta. Al dente (firm to the bite) pasta is better for you than soft, overcooked pasta. Italians lightly coat their pasta instead of drowning it with sauce. Excessive sauce just adds on the calories and fat content without adding any extra flavor.
- Olive oil is much better for you than many regular cooking oils and definitely better than cooking with butter or margarine, if you are trying to eat healthy. Olive oil is high in good fats, like monounsaturated and omega 3, as well as containing anti-oxidants.
- Try to eat fish twice a week. Fish is a very important part of the Italian diet and you will find many healthy Italian recipes for shellfish, seafood stews and fish.
- Swap high calorie desserts for a fruit salad or fresh sliced fruit, as the Italians do, instead of cake after dinner. If you buy fruit when it is in season, you’ll find the taste rewarding and it will tame the sugar cravings.
- Use beans more often and replace some of the meat in your recipes with beans.
- When dressing your salads use a good quality balsamic vinegar so that you can reduce the amount of oil you mix with it. Balsamic vinegar is low in calories and to make a healthy dressing just mix it with a little extra virgin olive oil as a replacement for creamy salad dressings or mayonnaise.
- Add plenty of flavor to grilled steak or grilled fish with a gremolata instead of a cream sauce. A gremolata is an Italian garnish of raw, finely chopped garlic, fresh chopped flat leaf parsley and lemon zest and, when it is sprinkled on top of your fish or meat at the end of cooking, it adds flavor without a lot calories or fat.
- Every mealtime in an Italian home is important and, as a result, we are very aware of and appreciate the food we consume. Avoid having the TV on and other distractions and concentrate on what and how much you’re eating and who you are eating with to make dinner an enjoyable occasion.
Tenderloin with Tuscan Beans
Serve with a green vegetable, such as sautéed spinach or kale.
- 1 shallot, finely chopped
- 1 oz thinly sliced prosciutto, coarsely chopped
- 2 tablespoons fresh basil leaves, coarsely chopped
- 1 teaspoon dried garlic/herb seasoning
- 1 beef or pork tenderloin (1 1/4–1 1/2 lb)
- 1 tablespoon olive oil
- 1 (15-oz) can cannellini beans, rinsed and drained
- 1 cup reduced-sodium chicken broth or stock
- 1/3 cup sun-dried, julienne-cut tomatoes
- 2 tablespoons lemon juice
Preheat oven to 375°F.
Chop shallot, prosciutto (you will need about 1/3 cup) and basil. Set aside.
Preheat a large skillet on medium-high 2–3 minutes. Sprinkle seasoning over meat. Place oil in the pan, then add meat; cook 6–8 minutes, turning as needed, until browned on all sides.
Transfer meat to a baking sheet and bake 10–12 minutes or until meat reaches an internal temperature of 145°F. Let stand 5 minutes before slicing.
Return the skillet to heat on medium. Place prosciutto in the pan; cook and stir 2 minutes (until lightly crisp). Add remaining ingredients (except basil);simmer 2–3 minutes or until hot.
Stir in basil. Slice meat thinly and serve alongside the beans.
Easy Cassoulet and Olive Bread
This dish can be made over the weekend and heated for a quick weeknight dinner.
- 1 teaspoon fresh thyme leaves, coarsely chopped
- 4 cloves garlic, sliced
- 1 large yellow onion, cut into 2 inch pieces
- 3 large carrots, cut into 2 inch pieces
- 2 slices bacon, cut into 1 inch pieces
- 1 tablespoon olive oil
- 2 lb boneless, skinless chicken thighs
- 1/2 teaspoon kosher salt
- 1/4 teaspoon pepper
- 2 cans cannellini beans (15-16 oz), drained
- 2 cups reduced-sodium chicken broth
- 1 (14 oz) can (2 cups) crushed Italian tomatoes
Preheat a Dutch Oven on medium 1-2 minutes. Place oil and bacon in the pan; cook and stir 2-3 minutes or until bacon starts to brown.
Add garlic; cook and stir 1 minute. Season chicken with salt and pepper, then add to the pan; cook 2-3 minutes on each side or until browned.
Add remaining ingredients; bring to a boil. Reduce heat to low and cover pan.
Simmer 1 1/2 hours or until chicken pulls apart easily with a fork.
Remove cover and cook 7-8 minutes (without stirring) so mixture can thicken slightly. Serve with Olive Bread. (Recipe below.)
Easy Olive Bread
- Olive oil cooking spray
- 1 lb prepared pizza dough, at room temperature
- 1/4 cup fresh basil leaves, chopped
- 1 (4.25-oz) can sliced black olives, drained
- 1/4 cup grated Parmesan cheese
- All-purpose flour, for rolling dough
Preheat oven to 425°F. Coat a baking sheet with cooking spray. Chop basil.
Pat pizza dough out on a floured board. Sprinkle the surface with the olives, cheese and basil and fold dough over several times until well blended.
Knead 3–4 minutes or until the dough is smooth. Place dough on baking sheet, forming it into a 15-inch loaf. Make two 1/4-inch slits diagonally across the top. Let stand 10 minutes to rest.
Bake the bread 10 minutes. Reduce heat to 375°F. Bake 8–10 more minutes or until golden. Let stand 5 minutes before slicing.
Creamy Sausage Mushroom Pasta
Serve with oven-roasted asparagus.
Lighter Alfredo Style Sauce
- 1 tablespoon butter
- 2 garlic cloves, minced
- 1 tablespoon all-purpose flour
- 1 1/3 cups low-fat milk
- 2 tablespoons reduced fat cream cheese
- 1/2 teaspoon salt
- 5 oz shredded Parmigiano-Reggiano cheese, divided
- 1 large leek, coarsely chopped
- 2 links mild Italian pork or turkey or chicken sausage (8 oz)
- 1 tablespoon olive oil
- 8 oz rigatoni pasta
- 8 oz fresh sliced cremini mushrooms
- 1/2 cup white wine (or chicken broth)
- 2 tablespoons fresh Italian parsley, chopped
To make the sauce:
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano cheese, cream cheese and salt, stirring with a whisk until the cheeses melt.
To make the pasta:
Bring salted water to a boil for the pasta.
Chop leek (white part only; 1 cup) and chop parsley.
Remove sausage casing.
Preheat a large sauté pan on medium-high 2-3 minutes. Add sausage; brown 3-4 minutes, stirring to crumble the meat, or until no pink remains.
Meanwhile, cook pasta al dente following package instructions.
Remove sausage from the pan and set aside in a bowl.
Add oil, then add mushrooms and leeks; cook and stir 3-4 minutes or until tender.
Reduce heat to medium-low and stir in wine; simmer 2-3 minutes or until reduced by about one-half.
Stir in Alfredo sauce; bring to a simmer. Stir in pasta and sausage; cook and stir 1 minute. Sprinkle with remaining cheese and parsley. Serve.
Sautéed Balsamic Fish With Vegetable Orzo
Serve with steamed broccoli.
- 2 cups water
- 1 cup orzo pasta
- 1 teaspoon zested lemon peel
- 2 tablespoons fresh squeezed lemon juice
- 5 tablespoons homemade or store-bought basil pesto, divided
- 1/3 cup finely diced plum tomatoes,
- 1/3 cup finely diced onions
- 1/3 cup finely diced bell peppers
- 4 white fish fillets, (tilapia, haddock or flounder, etc.) 5-6 oz each
- 2 teaspoons dried salt-free garlic/herb seasoning
- 1 tablespoon olive oil
- 1/2 cup reduced-sodium vegetable broth
- 1/4 cup balsamic vinegar
Bring the 2 cups of water to a boil and stir in the orzo; cook and stir 4 minutes.
Reduce heat to low; simmer and stir often for 3-4 more minutes or until the orzo is tender and most of liquid has been absorbed. It is important to stir the orzo to prevent sticking. No draining will be needed.
Stir in 3 tablespoons pesto, tomato, onion and bell pepper, lemon zest and lemon juice. Remove pan from the heat and cover; set aside.
Preheat a large skillet on medium-high 2-3 minutes. Season fish on both sides with the garlic/herb seasoning. Place the oil in the pan, then add the fish; cook 1-2 minutes or until fish is lightly browned. Turn fish over.
Combine broth, vinegar and remaining 2 tablespoons pesto. Add to fish; cook 2-3 minutes or until mixture reduces by about one-half and fish flakes easily.
Divide orzo among four dinner plates, top with fish and some of the sauce.
Eggs over Spinach and Polenta
Look for the polenta in the refrigerated produce section of your supermarket. Serve crusty Italian bread and a mixed green salad with this quick meal.
- 1 (16-ounce) tube of prepared polenta
- Olive oil cooking spray and olive oil
- 2 cups homemade marinara sauce
- 1 (6-ounce) package fresh baby spinach
- 4 large eggs
- 1/2 cup (2 ounces) shredded Asiago cheese
Cut 8 polenta slices off the log, each about ½ inch thick
Arrange polenta slices on a baking sheet coated with cooking spray. Lightly brush the tops of the polenta with olive oil. Broil 3 minutes or until thoroughly heated.
Bring the sauce to a simmer in a large nonstick skillet over medium-high heat. Stir in spinach; cover and cook for 1 minute or until spinach wilts. Stir to combine. Make 4 indentations in the spinach mixture using the back of a wooden spoon. Break 1 egg into each indentation.
Cover, reduce heat, and simmer 5 minutes or until eggs are the desired degree of doneness. Sprinkle with cheese. Place 2 polenta slices on each of 4 plates; top each with one-fourth of the spinach mixture and 1 egg.
In just a few centuries, Rome grew from a very small village in central Italy to the absolute dominant power of the entire peninsula. In a few more centuries, the Roman Empire’s might reached as far north as Britain, east to Persia and, in the south, it encompassed the whole of Northern Africa. Rome’s extraordinary achievements and the unparalleled string of influential people shaped the whole of Europe and even the rest of the world.
Much of what we know today about the historical foundations of Rome comes to us from ancient writers, such as Livy and Herodotus, along with archaeology studies. The early history of Rome, so deeply rooted in legend and mythology, is a mix of fact, fiction and educated guesses. The earliest evidence of human habitation in the Latium region which included the city of Rome, dates from the Bronze Age (1500 BC), but the earliest established and permanent, settlements began to form in the 8th. century BC. At that time archaeology data indicates two closely related peoples in the area, the Latins and Sabines. These agrarian Italic peoples were tribal in origin, with a social hierarchy that dominated Rome’s early form of government and throughout its claim to power in the region.
The date of the founding as a village or a series of tribal territories is uncertain, but the traditional and legendary founding of the city dates to 753 BC. Although this date is heavily laden in myth, it is at least roughly supported through archaeological evidence. It was in the 8th. century BC that two existing settlements, one on the Palatine Hill, the other on the Quirinal, combined to form a single village, corresponding to the same dates as the legend.
According to legend, Romans trace their origins to Aeneas, a Trojan who escaped the sack of Troy by fleeing to Italy. The son of Aeneas, Iulius (commonly Julius) founded the city of Alba Longa and established a monarchy. Two descendants of the Alba Longa Kings, the twin brothers Romulus and Remus, would go on to become the founders of Rome. Eventually the two brothers quarreled resulting in the murder of Remus, leaving Romulus as the first King of Rome. The traditional date of Romulus’ sole reign and the subsequent founding of the city, April 21, 753 BC, is still celebrated with festivals and parades today.
Like all great empires, Rome reached the height of its power, and then over a long period of time, began to collapse. It became increasingly expensive for Rome to maintain the large armies needed to protect their borders from invasion. After 117 AD, when Emperor Trajan called a halt to the expansion of the Empire, the once conquering Legions had now become an army of occupation and were kept busy building towns, roads and aqueducts.The armies also became increasingly staffed by foreign-born soldiers and mercenaries, drawn from the conquered provinces. This lead to decreased nationalism and allegiance to the Empire. The legions feuded over who the true emperor should be and, having not fought an offensive battle for a hundred years, had lost their fighting edge. Rome’s commerce and trade, at home and abroad, became complacent and stagnant. The vast numbers of people and the many cultures ruled by the Empire became unmanageable. For 1700 years, Rome set the standards for future civilizations to come. The heritage of Ancient Rome permeates the world today. Roman Art and Architecture can be found throughout the world. Roman Literature, Law and Language have been studied and adopted by many cultures around the globe.
In Italian culture, food has always been the anchoring point around love and laughter and good food holds the power to wander freely across class distinction. Today, the region of Lazio is often seen as the center of Italian culture. Bordered on one side by the Tyrrhenian Sea and cradled in almost the very center of Italy, this region has long been looked to as the center of important Italian cultural elements: food, wine, politics, architecture and art are all present in abundance. With the provinces of Viterbo and Rieti to the north of Rome, and Latina and Frosinone to its south, the mountain-to-sea terrain offers a rich variety of landscapes with growing and producing conditions close to ideal. Oxtail, veal, pork, lamb, spaghetti, gnocchi, bucatini, garlic, tomatoes, truffles, potatoes, artichokes, olives, grapes, buffalo mozzarella, and pizza … the cornucopia is overflowing.
Historically the seat of power for the greatest empire the world has ever known, Lazio has developed food that is a great example of how the simple dishes of the poor working classes (farmers, miners, craftsmen) have formed and influenced the cuisine of the upper classes. Pork with potato dumplings. Artichokes stuffed with mint. The process has been evolutionary, fusing the basic with the indulgent, the readily available with the rare, the “at-hand” with the Kosher. Very little is wasted in Lazian cooking, and the results are nothing less than extraordinary.
The Lazio region continues to draw people interested in the history, art and architecture of the area, and of course, the remarkable food. The area is home to a June cherry festival in the village of Celleno where local cherry dishes entice foodies from all over the world. Three prominent lakes also make a popular vacation destination for Europeans in general. Monte Terminillo draws avid skiers in the winter, and its hearty potato-based dishes (such as gnocchi) provide plenty of energy for the downhill runs. Rome offers countless tourism opportunities and amazing food everywhere. Many make the pilgrimage to Latina just for the remarkable mozzarella di bufala, a mozzarella cheese made from water buffalo milk. Santo Stefano village is host to the Sagra degli Antichi Sapori (or “Festival of Ancient Flavors”) each year, celebrating local dishes like minestra di pane e fagioli, a hearty bread and bean soup.
The Food Of Rome
You need not travel all the way to Italy to discover Lazian cooking. Some form of it has probably been on your table many times. Take, for instance, the best known and most humble of pastas: spaghetti. Almost any bit of this or that leftover – vegetables, herbs, oils, cheeses, cream, meats – can be combined with each other and with spaghetti for a delicious meal. With the right ingredients, you and your family can taste the delights of Roman cuisine without ever leaving your home.
In Rome, pizza comes in three versions: Roman (with a thin crust), Neapolitan (with a crust that’s thick around the edges) and “al taglio” (by the slice). Pizzerias prepare individual, plate-size Roman or Neapolitan pizzas (never both) to order. Pizza al taglio is prepared ahead of time and sold for take-out. It comes in two kinds: rossa or red, with tomato sauce, and bianca or white, without tomato sauce and filled or topped with more combinations of ingredients than you thought possible. Be aware that asking for a pepperoni pizza in Rome will get you a pizza con peperoni (bell peppers)
Although Rome is only a few miles from the sea, fish is not part of traditional Roman cooking.
Some vegetables, e.g. spinach, are served year-round, others only in season. The most common preparations are all’aglio e olio (olive oil and garlic) or al limone (olive oil and lemon) and vegetables are often served at room temperature.
Salads come in many ways. A green salad (insalata verde) or a mixed salad (insalata mista, greens with carrots and sometimes tomato wedges) often comes to the table plain: you dress it yourself with oil and vinegar. Other salads (e.g., tomato or fennel) generally come dressed.
A word about garlic: Most dishes are only flavored subtly with garlic; garlic is rarely predominant and never overpowering.
Make Some Roman Inspired Pasta At Home
Penne alla Vodka
- 1 tablespoon butter
- 1/2 teaspoon crushed red pepper flakes
- 3 tablespoons Italian tomato paste from a tube plus 4 tablespoons of water
- 3 tablespoons Vodka
- 1 cup heavy cream
- 1/2 cup freshly grated Parmesan cheese
- Salt and freshly ground white pepper to taste
- 1 lb penne pasta
Melt butter in a pan large enough to also hold the cooked pasta. Add the chili pepper, saute for 2 to 3 minutes.
Add tomato paste and water. Simmer over low heat for 5 minutes stirring frequently with a wooden spoon to prevent it from sticking to pan and burning. If need be, add more water.
Add the vodka; simmer for about 3 minutes more.
Cook pasta in boiling salted water according to package directions. When pasta is just about ready (about 9 minutes), add the cream to the heated tomato mixture, stirring.
When heated through, add the Parmesan cheese, stirring. Drain pasta and transfer to pan with sauce.
Mix thoroughly, taste for seasoning and transfer to a warm bowl. Pass extra grated cheese at table.
Spaghetti alla Carrettiera
A Roman pasta dish with fresh tomatoes and basil.
- 1/2 cup fresh basil leaves, washed and shredded fine
- 2 cups fresh plum tomatoes peeled, seeded and chopped
- 4 cloves garlic, peeled but left whole
- 3 tablespoons olive oil
- 1/2 teaspoon crushed red pepper flakes
- salt and freshly ground black pepper
- 1 lb spaghettini (thin spaghetti)
Boil water for the pasta, add salt and cook according to package directions. Drain. Reserve 1/2 cup of pasta cooking water.
Heat the olive oil in a large pan over medium heat. Add the garlic and saute for 2 minutes. Remove garlic and discard.
Add the tomatoes, crushed red pepper flakes and the basil. Continue cooking for 10 to 15 minutes stirring occasionally with a wooden spoon making sure the sauce does not dry out. Add salt and pepper to taste.
Place pasta in the pan in with the sauce. Add pasta water and mix well.
The original owner of Alfredo’s Restaurant in Rome, Alfredo Di Lelio, is said to be the originator of this delicious but rich dish of worldwide fame. He has since passed away but the recipe for both the fettuccine pasta and the sauce remain secret. The recipe below is close to what he made.
The quality and taste of the ingredients is the key to success with Fettuccine Alfredo, especially the fettuccine and the cheese. Fettuccine Alfredo is finished in the pan – the cooked and drained pasta is added directly to the warmed ingredients in the pan.
- 1 lb fresh or dried fettuccine or tagliatelle pasta
- 4 tablespoons unsalted butter, at room temperature
- 1 cup freshly grated Italian Parmigiano Reggiano, at room temperature
- 2 cups heavy cream
- Salt and white ground pepper
Boil the pasta cooking water. Add salt and pasta. Cook al dente and drain.
If you are using fresh fettuccine, it can cook in as little as 2 minutes (plus the time it takes the water to boil), so have all ingredients and cooking utensils ready.
In the same pan that the pasta was cooked in, melt the butter over low heat.
Slowly add the cream and whisk or stir often with a wooden spoon until it is hot and slightly reduced.
Add salt and pepper to taste.
Add the cooked and drained pasta. Mix well. Remove the pot from the heat. Add cheese and stir carefully.
Turn into a warmed serving bowl
- European Escapade – Rome, Italy (thisawesomelife0918.wordpress.com)
- Rome’s Colosseum Unveils its Underworld (history.com)
- Rome:Crazy city! – Rome, Italy (travelpod.com)
- 7 Breathtaking Sites to Visit in Rome (channelvoyager.com)
- Rome is Legend (romainstaurataeng.wordpress.com)
- Travels in Ancient Rome (thisadventurouslife.com)
- Italian Food by Region (planegrazy.com)
- Evidence of Major Ancient Roman Shipyard Found (history.com)
Classic Italian foods such as pizza, bruschetta, pasta, rice, soups, and stews all typically include this blend of herbs. The mixture can be used to season lamb, pork, poultry, fish, and beef dishes. Sandwiches, meat marinades, salads, and flavored breads can also be seasoned with Italian herbs.
One popular use of Italian seasonings involves mixing them with butter and Parmesan cheese to make a spread to use on breads, crackers, and other foods. Vegetables that are particularly good when flavored with Italian seasonings include potatoes, tomatoes, zucchini, and eggplant. Italian seasoning can be used to flavor vinegar, olive oil, and other dips and sauces as well.
Italian seasoning blend is considered a staple herbal mix in most pantries. It can be purchased pre-mixed from grocery stores, farmer’s markets and most places where food supplies are sold. Italian seasonings are usually sold in a plastic or glass jar, though some fresh varieties can be purchased in sealed bags or other airtight packages. Blends can, also, be created from fresh herbs at home.
ESSENTIAL ITALIAN SPICES
Rosemary: The fresh, strong taste of rosemary enhances poultry, fish, and seafood. Italian cooks often add it to roasted lamb with potatoes and many grilled meats as well. Try it in any vegetable dish and in breads, especially focaccia. The woody stems are often used in place of skewers for grilling kabobs.
Sage: This herb is typically found in stuffings, poultry and meat dishes, sausages and soups. Italian cooks also use it, along with garlic, to flavor butter for pasta dishes. It enhances salads (especially bean salads), and dressings. Sage is traditional in Tuscan white beans and in Saltimbocca, a veal dish. Chopped sage can be added to cornbread for a different flavor combination.
Chilies: Italian cooks sometimes use pungent chili peppers to enliven sauces, stews, and seafood dishes. They’re also often found in Italian sausages. Experiment with different varieties for different effects.
Fennel Seeds: The distinct, licorice-like fennel is found in Italian meatballs and sausage and with roasted meats and fish. To enhance the flavor, toast the seeds lightly before adding to your dish.
Chives: For a mild onion flavor, Italian cooks use chives in salads and dressings, pasta dishes, casseroles, soups and stews. Dried chives are a convenient staple.
Marjoram: Like its relative oregano, marjoram is used liberally in Italian kitchens. It’s a versatile seasoning, compatible with many vegetables, meats and poultry. You’ll find it used in recipes for Italian soups, stews, sauces, and salad dressings.
Thyme: Its affinity for tomatoes makes thyme a good choice in Italian cooking. Aromatic and pungent, it takes just a light touch to season poultry, seafood, fish, meats, marinades and stuffing. Sprinkle thyme on top of blue cheese and serve with fresh figs for a great appetizer.
Bay: Bay leaves are an important addition to Italian broths, soups and stews, grilled meats, and roasted poultry. It generally takes just one leaf to fully season a large serving.
Onions: “Sauté onion and garlic” begins many an Italian recipe. Dried onion flakes, onion powder, onion granules, minced onion and onion salt provide maximum convenience. Add them directly to soups and sauces, dressings and casseroles.
Nutmeg: Not just a dessert spice in the Italian kitchen, nutmeg adds a rich scent and flavor to ravioli filling and tortellini dishes. You’ll also find it in recipes for Bolognese meat sauce and Italian stews.
Basil: A member of the mint family, basil has shiny green leaves and a fragrant aroma. Basil’s flavor is sweet and pungent. Good in all tomato, pepper and eggplant dishes. Try adding chopped basil to corn on the cob.
Salsa verde is used as a condiment or dipping sauce for grilled meats, fish, poultry, or vegetables.
- 2/3 cup lightly packed flat-leaf parsley leaves
- 3 tablespoons drained capers
- 1 whole garlic clove
- 4 teaspoons lemon juice
- 1 teaspoon anchovy paste
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon fresh-ground black pepper
- 1/4 cup olive oil
- 1/4 cup low sodium chicken broth
Put the parsley, capers, the whole garlic clove, the lemon juice, anchovy paste, mustard, salt, and pepper into a food processor or blender. Pulse just to chop, six to eight times. With the machine running, add the oil and chicken broth in a thin stream to make a slightly coarse puree. Leave this salsa verde in the food processor until ready to serve; pulse to re-emulsify just before serving.
Low-Fat Fettuccine Alfredo
Recipe makes enough sauce for 9 ounces fresh fettuccine pasta, cooked
- 1 teaspoon unsalted butter
- 2 teaspoons all-purpose flour
- 3/4 cup whole milk
- 1/4 cup half-and-half
- 1 garlic clove, peeled and lightly crushed but kept whole
- 1/2 teaspoon black pepper
- 1 pinch nutmeg
- 1 cup grated Parmesan cheese
In a small saucepan, heat the butter over medium heat until foaming. Whisk in the flour until mixture is smooth and golden, 1 to 2 minutes. Whisk in the milk, half-and-half, garlic, 1/2 tsp salt, pepper and nutmeg. Bring to a simmer.
Reduce heat to medium-low and simmer until sauce is slightly thickened, 1 to 2 minutes. Discard garlic, stir in Parmesan and remove from heat.
Spaghetti Carbonara Low Fat Version
I prefer to use egg substitute instead of the traditional raw eggs in this recipe.
- 1 pound cooked whole wheat spaghetti,
- 2 bacon strips cooked, coarsely chopped
- 1 tablespoon olive oil
- 1 tablespoon freshly chopped garlic
- 1/2 cup egg substitute
- Salt and pepper to taste
- 1/2 cup grated Parmesan cheese
- 1 tablespoon finely chopped fresh parsley leaves (for garnish)
- Salt and pepper to taste
Mix parmesan cheese with egg substitute. Set aside.
Heat a large sauté pan and add olive oil. Sauté garlic until fragrant. Add the cooked pasta to the garlic and sauté for about 1 minute to heat
the pasta up. Add the egg substitute mixture and cook until thickened but not scrambled.
Serve in individual portions and sprinkle each with the crumbled bacon and chopped parsley
Sicilian Pistachio Sauce
This orange-scented sauce from Sicily can be served with fish or vegetables, or as a topping for crostini.
- 2 garlic cloves
- 1/2 teaspoon salt, preferably kosher salt
- 1/2 cup fresh breadcrumbs, moistened with water and squeezed dry
- 1 cup shelled pistachios
- 1 teaspoon finely grated orange zest
- 1/3 cup fresh orange juice
- 1 tablespoon fresh lemon juice
- 1/2 cup extra virgin olive oil
Turn on a food processor fitted with the steel blade and drop in the garlic. When the garlic is chopped and adhering to the sides of the bowl, stop the machine and scrape down the sides of the bowl with a spatula. Add the salt, bread crumbs and pistachios and process to a paste. Scrape down the sides of the bowl as necessary. Turn on the machine and add the orange zest, orange juice, and lemon juice. With the machine still running slowly pour in the olive oil. Taste and adjust salt.
Yield: Makes about 1 1/4 cups
Advance preparation: This will keep for 3 or 4 days in the refrigerator. It will become more pungent.
Piedmontese Tomato Sauce
Good with gnocchi or as a side with grilled flank steak.
- 1 medium red bell pepper, seeded and roughly chopped
- 1 large tomato, cored, seeded and roughly chopped
- 1/2 medium onion, roughly chopped
- 2 tablespoons extra-virgin olive oil
- Fine sea salt
- 2 tablespoons white wine vinegar
In a large skillet combine bell pepper, tomato, onion, oil and pinch salt. Bring to a simmer. Gently simmer, covered, until vegetables are very soft, about 12 minutes. Add vinegar and cook, uncovered, 1 minute more. Process with an immersion blender or strain through a mesh colander and transfer to a serving bowl and set aside.
- 2 cups lightly packed fresh basil leaves
- 1/2 cup fresh mint leaves
- 3 garlic cloves
- 1 to 2 serrano chilies, cored, and seeded, depending on how spicy you like your food
- 1 tablespoon hot red pepper flakes
- 1/2 teaspoon fennel seeds
- 1/4 cup sliced blanched almonds
- 1/2 cup extra virgin olive oil
- 1/4 cup plus ¼ cup freshly grated Pecorino Romano
Place the basil, mint, garlic, chilies, red pepper flakes, fennel seeds, and almonds in a food processor and pulse three times to start the chopping process. Add in the oil in a thin stream and pulse four or five times to create a thick paste (not a thin, oily sauce). Add ¼ cup of the cheese and pulse once to mix it in.
Season the pesto with salt, if it needs it.
Butter and Sage Sauce
Good sauce for ravioli or gnocchi and will cover a 8-9 oz. of fresh pasta.
Serves: 4 servings
- 4 tablespoons butter
- 8 sage leaves
- 1/2 lemon, juiced
- 1/4 cup grated Parmigiano-Reggiano
While your pasta cooks, melt butter in a small saute pan and continue cooking until a golden brown color just starts to appear . Add sage leaves and remove from heat. Add lemon juice and the cheese. Drizzle over cooked pasta.
Easy Pizza Sauce
Makes enough sauce for 2 pizzas.
- 2 tablespoons olive oil
- 1 small onion, finely diced
- 2 cloves garlic, finely chopped
- 1/2 teaspoon red chili flakes
- 1- 28-oz. container Pomi strained tomatoes
- 1 teaspoon honey
- 2 tablespoons fresh basil, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Heat olive oil in a saucepan over medium heat. Add onion and cook until soft, 5 minutes. Add garlic and chili flakes; cook 1 minute. Add tomatoes, increase heat until sauce starts to bubble. Lower heat to a simmer and cook, uncovered, stirring occasionally until thickened, 20 minutes. Stir in honey, basil and salt and pepper to taste.
Homemade Italian Seasoning
Makes about 2 cups
- 1/2 cup dried basil
- 1/4 cup dried oregano
- 1/4 cup dried rosemary
- 1/4 cup dried marjoram
- 1/4 cup dried parsley
- 1/4 cup dried thyme
- 1/4 cup dried savory
- 2 tablespoon ground black pepper
- 1 1/2 tablespoons dried sage
- 1 teaspoon red pepper flakes
Combine all ingredients; store in an airtight glass container.
Italian Parmesan Paste
This is a cheese rub that contains herbs and spices for flavor and olive oil and red wine vinegar to turn the mixture into a thick paste. Use this rub on any grilled meat to add great Italian flavor.
- 1/2 cup grated Parmesan cheese
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 2 tablespoons dried basil
- 2 tablespoons dried oregano
- 1 tablespoon fresh ground black pepper
- 4 cloves garlic, minced
Combine all ingredients in a processor and pulse just until combined. Pour into a nonreactive airtight container and refrigerate.
Chicken or Steak Italian Marinade
- 1/3 cup olive oil
- 1/4 cup lemon juice
- 2 teaspoons oregano
- 2 tablespoons dry parsley
- 6 cloves garlic, crushed
- 1/4 teaspoon fennel seed
- 1/4 teaspoon crushed red pepper flakes
Mix above ingredients. Use to marinate chicken or steak for up to 3 days in refrigerator.
- 1 1/4 cups water
- 2 tablespoons balsamic vinegar
- 1/3 cup cider vinegar
- 2 tablespoons lemon juice
- 2 teaspoons white pepper
- 2 cloves garlic, minced
- 1/4 cups chopped parsley
Combine water, both vinegars, lemon juice, pepper, garlic and parsley in large saucepan. Bring to a boil, cover, simmer 10 minutes. Remove from heat. Cool to room temperature, cover and chill at least 2-3 hours. Drizzle over cooked vegetables.
- Spices and Herbs (notecook.com)
- Delicious Marinade With Benefits (perspectivesoneatingforhealth.wordpress.com)
- DiFiore Seasoning Announces New Italian Sausage Seasoning Mix and Wholesale Division (prweb.com)
- 8 Italian Cooking Courses for Garlic Lovers (theflyingfugu.com)