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Healthy Mediterranean Cooking at Home

Category Archives: Sauces

Italian Mushroom Tomato Sauce

Ingredients

1 tablespoon butter
1 tablespoon olive oil
1 large onion, sliced
8 oz sliced fresh mushrooms
2 cloves garlic, minced
1 cup beef broth
One 26-28 ounce container Italian diced tomatoes
2 bay leaves
1/2 teaspoon dried basil or 1 tablespoon snipped fresh basil
1/4 teaspoon dried oregano or 1 teaspoon snipped fresh oregano
Salt
1/4 teaspoon crushed red pepper flakes

Directions

Heat the oil and butter in a large saucepan.
Add the mushrooms, onions, and garlic to the skillet. Cook until the vegetables are tender. Then, stir in the broth and undrained tomatoes, bay leaves, herbs, salt to taste and red pepper. Cover with the lid ajar and simmer about 1 1/2 hours or until the sauce is very thick, stirring occasionally. Keep warm.

Chicken Fontina

Ingredients

2 large boneless chicken breasts, pounded thin
All-Purpose or low carb flour
1 egg white beaten with 1 tablespoon water
1 cup fresh bread crumbs, made from regular or low carb bread
Salt and pepper to taste
2 tablespoons butter
1 tablespoon olive oil
3 large slices Italian Fontina cheese
Italian Tomato Mushroom Sauce, recipe above.

Directions

Sprinkle the chicken breasts with salt and pepper. Lightly coat the pounded chicken breasts in flour. Dip in the beaten egg white and then into the bread crumbs. Press the crumbs onto the breasts. Place the breaded cutlets on a plate and refrigerate for several hours.


In a large skillet with a cover heat the butter and oil. Add the cutlets and brown on both sides.

Cover each breast with tomato mushroom sauce and a 1 1/2 slices of cheese. Cover the skillet and heat until the cheese begins to melt.

Roasted Asparagus with Parmesan

Serves 4

1 pound medium asparagus, woody stalks removed
2 tablespoons extra virgin olive oil
l garlic clove, peeled and minced
2 tablespoons grated parmesan cheese
1 teaspoon grated lemon zest
Salt and pepper to taste

Directions

Heat the oven to 400 degrees F.
Toss the asparagus with oil in a large baking dish.
Roast for 10 minutes.
Sprinkle the minced garlic and lemon zest on the asparagus and roast an additional 10 minutes.
Season to taste with salt & pepper and sprinkle with Parmesan cheese.

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About 1.3 million Americans are of Greek descent and have the majority live in New York City, Boston, and Chicago. However, Tarpon Springs, Florida is home to the highest per capita representation of Greek Americans in the country (11%).

In 1768 about 500 Greeks from Smyrna, Crete, and Mani settled in New Smyrna Beach, Florida. The colony was unsuccessful, and the settlers moved to St. Augustine in 1776. The first significant Greek community to settle in the U.S. was in New Orleans, Louisiana during the 1850s. By 1866, the community was numerous and prosperous enough to have a Greek consulate and the first official Greek Orthodox Church in the United States. Immigration picked up again in the 1890s and early 20th century, due largely to economic opportunity in the U.S. Most of these immigrants worked in the northeastern cities in the United States; while others labored on railroad construction and in the mines of the western states. Many Greek immigrants expected to work and return to their homeland after earning capital and dowries for their families. However, due to conflicts between Greece and Turkey, Greek immigrants lost the right to return to their homeland and were made refugees. Additionally, in 1924 the first widely implemented U.S. immigration limit against non-Western European immigrants created an impetus for immigrants to apply for citizenship and permanently settle in the U.S.

Greeks began to arrive in large numbers after 1945, fleeing the economic devastation caused by World War II and the Greek Civil War. From 1946 until 1982, approximately 211,000 Greeks emigrated to the United States. In the aftermath of the recent Greek financial crisis, there has been a resurgence of Greek emigration to New York City with the majority of the immigrants settling in Astoria, Queens.

As immigrants from various Greek areas, they settled in different regions of the United States and became “Greek Americans”. Many of their traditional foods and recipes depended on the availability of those ingredients in the U.S. so these recipes often developed into new traditions. For example, Greek Salad is called Horiatiki in Greece and the salad is made with feta and cucumber, but no lettuce—only the Greek American version of the salad contains lettuce. Greek cuisine has certainly influenced American cuisine not only with the popularity of Greek salad but also with foods like gyros, souvlaki, and baklava.

Contemporary Greek cooking makes wide use of olive oil, vegetables and herbs, grains and bread, wine, fish, and meats that include lamb, poultry, rabbit and pork. Also important are olives, cheese, eggplant (aubergine), zucchini (courgette), and yogurt. Greek desserts are usually made with nuts and honey.

Below are some traditional Greek recipes for you to try.

Spanakopita (Spinach Triangles)

Ingredients

10 sheets of phyllo dough
500g spinach washed and roughly chopped (18 ounces)
1 tablespoon olive oil
2 onions, finely chopped
2 cloves of garlic, crushed
2 eggs, beaten
200g feta cheese, crumbled (7 ounces)
Pinch of grated nutmeg
2 tablespoons fresh dill, chopped
Melted butter for the pastry
Salt and pepper to taste

Directions

Sauté the onions in the olive oil until soft and turning golden. Add the garlic and cook for a couple of minutes. Add the spinach in batches and cook until wilted. Let the mixture cool down in a colander to drain. Pour into a mixing bowl. Mix in the feta cheese, eggs, nutmeg, dill, salt, and pepper.

Preheat the oven to 350 degrees F.

Spread one sheet of the phyllo dough on the kitchen counter and keep the rest covered with a cloth.
With a cooking brush drizzle some melted butter on the phyllo sheet on the counter. Spread one more sheet on top and drizzle with some more butter.

Cut the phyllo sheets in 3-4 lengthwise pieces (depending on if you like the spanakopita triangles to be small or larger). At the end of each piece add one tablespoon of the filling. Fold one corner over the filling to form a triangle and continue folding the triangle upon itself, until the entire piece of phyllo is used. Continue with the rest of the phyllo sheets and filling.

Oil the bottom of a large baking dish, place the spanakopita triangles in the dish and brush them with more melted butter. Bake in the preheated oven at 25-30 minutes, until golden and crispy. Serve with Tzatziki Sauce.

Greek Tzatziki Sauce

Ingredients

1 cup plain Greek Yogurt
2 teaspoons fresh dill chopped
1/2 cup cucumber, peeled and seeded
2 teaspoons lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
2 cloves garlic, grated

Directions

Chop the cucumber into tiny pieces, place in a colander and sprinkle lightly with salt. Let drain for 20 minutes. Squeeze dry in a paper towel. Place in a mixing bowl and add the remaining ingredients. Cover and chill in the refrigerator for several hours.

Grilled Zucchini and Lamb Chops

Ingredients

1 large zucchini
4 loin lamb chops
Marinade
2 tablespoons lemon juice
4 tablespoons olive oil
1 teaspoon dried Greek seasoning or oregano
2 garlic cloves, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Cut the zucchini into quarters. Combine the marinade ingredients in a ziplock food storage bag. Give it a shake. Add the lamb and zucchini, seal the bag and marinate overnight in the refrigerator.

Preheat an outdoor or stovetop grill. Place the lamb and zucchini quarters on the grill and cook for 4-5 minutes on each side. Remove to a serving platter and let rest for 5 minutes before serving.

Greek Couscous

Ingredients

1 cup couscous
1 cup of water
1/2 cup diced roasted red peppers
1/2 cup diced sun-dried tomatoes
1/4 cup chopped kalamata olives
2 tablespoons olive oil
4 oz crumbled feta cheese
1 tablespoon toasted pine nuts
2 tablespoons chopped fresh parsley

Directions

Prepare couscous as directed on the package. (Boil the water, add couscous, stir quickly. remove from heat and let sit for 5 minutes). Do not add butter and salt.

In a large bowl, mix peppers, tomatoes, and olives together well. Add couscous and stir with a fork to fluff the couscous.
Add the oil, pine nuts, and feta and stir gently to combine. Sprinkle with parsley.


America is a land of many cultures. Our ancestors came from around the world to settle here and that is what makes our country so unique and diversified. This diversity is also obvious in our food and I feel it is so important to preserve those recipes. It was one of the reasons I started my blog seven years ago because I had hoped to preserve my family’s Italian recipes for those who came after me.

Growing up in NJ, I took for granted the pizzeria downtown for Friday night dinner, the bagel shop for Sunday breakfast and the taco stand for a quick lunch. In just about any city in America, it is relatively easy to find: Lebanese, African, Ethiopian, Chinese, Mexican, Greek, Indian, French, Japanese, Italian, Polish, Korean, Vietnamese, Jamaican, etc. food. Each wave of immigrants has brought a new level of food identity and traditions to our country.

Some of my past series have described the individual uniqueness of the regions of Italy, the food of America’s many Little Italies and the cuisines of the Mediterranean. In my new series, I want to celebrate the cuisine of the many cultures represented in America by preparing the dishes and sharing the recipes with you.

Rank Ancestry or race Population Percent of total population
1 German 46,403,053 14.7%
2 Black or African American (non-Hispanic) 38,785,726 12.3%
3 Mexican (of any race) 34,640,287 10.9%
4 Irish 33,526,444 10.6%
5 English 24,787,018 7.8%
6 American 22,746,991 7.2%
7 Italian 17,285,619 5.5%
8 Polish 9,385,766 3.0%
9 French 8,272,538 2.6%
10 Scottish 5,409,343 1.7%
11 Puerto Rican (of any race) 5,174,554 1.6%
12 Norwegian 4,445,030 1.4%
13 Dutch 4,289,116 1.4%
14 Swedish 3,933,024 1.2%
15 Chinese 3,852,099 1.2%
16 Asian Indian 3,303,512 1.0%
17 Scotch-Irish 3,046,005 1.0%
18 Russian 2,843,400 0.9%
19 West Indian (non-Hispanic) 2,824,722 0.9%
20 Filipino 2,717,844 0.9%

Italian American Pizza

Pizza became most popular in America after soldiers stationed in Italy returned from World War II. During the latter half of the 20th century, pizza became a dish of considerable popularity in the United States. The United States pizza restaurant industry is worth $37 billion and has an organized industry association. However, in my mind homemade makes best.


Easy Overnight Pizza Dough

Makes one 16 inch round pizza. Prepare the dough one day ahead. This process makes the best pizza dough.

Ingredients

1 teaspoon instant yeast
1 teaspoon honey
1 cup lukewarm water
3 cups bread flour
1 teaspoon salt
1 tablespoon extra virgin olive oil

Pizza Sauce

Ingredients

26 oz container strained or finely chopped Italian tomatoes
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried Italian seasoning
1/2 teaspoon red pepper flakes
1 teaspoon honey
1 tablespoon olive oil

Topping

Pizza sauce, recipe above
8 oz mozzarella cheese, sliced
1 cup whole milk ricotta cheese
3 oz sliced pepperoni
Black pepper and oregano for sprinkling on top

Directions

One day before making the pizza:

Combine all the ingredients for the dough in the large bowl of an electric mixer and with the paddle attachment mix until the ingredients come together around the paddle. Attach the dough hook and knead the dough for 5-6 minutes.

Spray a large ziplock plastic bag with olive oil cooking spray. Place the dough in the bag and close the top. Place the bag in the refrigerator overnight.

When ready to make the pizza, remove the bag from the refrigerator 30 minutes before making the pizza. Turn the oven to 400 degrees F and let the oven heat for 30 minutes.

Combine all the ingredients for the pizza sauce in a saucepan. Bring the mixture to a boil. Lower the heat to a simmer and cook uncovered for 30 minutes.

Mix the ricotta with ½ teaspoon salt. ¼ teaspoon black pepper, ½ teaspoon garlic powder, and 1 teaspoon dried parsley.

Prepare the crust: flour your hands lightly and pat the dough evenly into a lightly oiled 16″ pizza pan.

Top the crust in the following order: slices of mozzarella cheese, pizza sauce, pepperoni, ricotta cheese dropped by tablespoons, and oregano.

Bake the pizza on the bottom rack of the oven for 20–25 minutes or until the crust is golden, the cheese is melted, and the toppings are thoroughly heated. Let stand 5 minutes before slicing.


Spices are very important in Moroccan cuisine. Common spices include cinnamon, cumin, turmeric, ginger, paprika, coriander, saffron, mace, cloves, fennel, anise, nutmeg, cayenne pepper, fenugreek, caraway, black pepper, and sesame seeds. Twenty-seven spices are combined for the famous Moroccan spice mixture called “ras el hanout”.

Due to its location on the Mediterranean Sea, the country is rich in natural resources and meals are usually built around seafood, lamb or poultry. The Moroccan national dish is a tagine or stew named for a special pot that is used for cooking. Common ingredients include chicken or lamb, almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables. The tajine, like other Moroccan dishes, is known for its distinctive flavoring, which comes from spices that may include saffron, cumin, coriander, cinnamon, ginger, and ground red pepper. Give this Moroccan inspired recipe a try.

Moroccan Spiced Chicken

Ingredients

1 tablespoon chili paste (harissa or sambal oelek)
1/2 tablespoon smoked paprika
1/2 tablespoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon cardamom
1/4 teaspoon cayenne
1 orange, zested, then cut into segments
2 tablespoons oil
4 bone-in chicken thighs
Kosher salt and freshly ground black pepper
2 cloves garlic, minced
1 small onion, diced
1/2 cup diced cherry tomatoes
1/2 cup chicken stock
1/2 cup green olives
1/4 cup chopped preserved lemon
Couscous, recipe below

Directions

Preheat the oven to 325 degrees F. Heat a wide, deep braising pan over medium-high heat.

In a small bowl, combine the chili paste, paprika, turmeric, cumin, ginger, cinnamon, coriander, allspice, cardamom, cayenne, orange zest, and 1 tablespoon oil. Stir to form a paste.

Season the chicken with salt and pepper; rub half of the spice mixture on both sides of the chicken thighs.

Add the remaining 1 tablespoon oil to the heated pan. Sear the chicken skin-side down until golden brown, about 5 minutes. Turn and brown the other side. Remove the chicken to a plate.

Add the garlic, onion and remaining spice mixture to the same pan, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Reduce the heat to medium and cook until the onions are softened and lightly browned, about 5 minutes.

Return the chicken to the pan along with the tomatoes, chicken stock, olives, preserved lemon, and sliced oranges. Cover the pan and place it in the oven to braise for about 1 hour and 15 minutes. Uncover and continue to braise until the chicken is tender, another 15 to 20 minutes.

Couscous

Ingredients

1/4 teaspoon salt
1 cup whole wheat couscous
1 tablespoon olive oil
1 ¼ cups no salt added chicken broth

Directions

Bring the chicken broth and salt to a boil in a medium saucepan. Pour in the couscous and the olive oil, give a quick stir, cover and turn off the heat. Let sit for 5 minutes. Fluff with a fork to break up any lump and serve.

Cucumber Salad

Ingredients

1 English cucumber, sliced thin
1 scallion, finely chopped
1 garlic clove, minced
1/3 cup plain whole milk Greek yogurt
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried dill weed.

Directions

Combine all the ingredients in a serving bowl. Mix well, cover the dish and refrigerate several hours before serving.


The pronunciation is PAH-nay and the name indicates cutlets that are breaded and fried. The term “panne” comes from the French word for bread, “pain” and/or the Spanish term “pan” for the same. This is a common recipe made in New Orleans cuisine and served with a Creole Sauce. The sauce definitely elevates these simple cutlets. I used turkey cutlets in today’s recipe but any cutlet works well. Serve the cutlets New Orleans style with cooked greens and rice on the side.

If you are following a low carb or gluten-free diet use arrowroot powder for the flour and low carb or gluten-free bread for the crumbs.

Creole Sauce

2 tablespoons butter
1/2 medium onion, chopped
1/2 medium bell pepper, chopped
1 rib celery, chopped
1 chopped garlic clove
1 large ripe tomato, seeds removed, diced
1 cup chicken stock
3 green onions, sliced
1 bay leaf
1 small sprig fresh thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon hot sauce
1/2 teaspoon Worcestershire sauce

Cutlets

4 cutlets, pounded thin (chicken, veal, pork or turkey)
1/4 cup flour
1/2 teaspoon salt
1/4 teaspoon salt-free Creole seasoning (store-bought or homemade, recipe below)
1 egg, beaten
3/4 cup freshly grated bread crumbs
Olive oil
Fresh parsley, chopped

Directions

For the Creole Sauce

Heat butter in a heavy saucepan and sauté the onions, bell pepper, celery, and garlic until just tender, but not browned–about five minutes.

Add the fresh tomatoes to the pot, along with the chicken stock. Bring to a light boil.

Add all the remaining sauce ingredients and cook over medium heat for five minutes.

Lower to a simmer and cook until the sauce becomes very thick. Adjust salt and pepper seasoning if needed, and keep warm until time to serve.

For the cutlets

Tip – I like to prepare the cutlets earlier in the day and refrigerate them uncovered until ready to cook because the breading stays in place better when frying.

Pound the cutlets between two pieces of waxed paper (or inside a large food-storage bag) until they are evenly thick and about twice their original size.

Mix the salt and Creole seasoning into the flour, and lightly coat the cutlets.

Place the cutlets in the beaten egg and then dredge in the bread crumbs.

Heat a coating of oil in a heavy skillet over medium-high and cook the cutlets for about a minute and a half per side, or until the exterior is golden brown. Remove and drain on paper towels.

Spoon about 1/4 cup of the Creole sauce on each cutlet and serve garnished with chopped parsley.

Creole Seasoning

Ingredients

2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
2 tablespoons black pepper
1/2 tablespoon cayenne pepper
4 tablespoons paprika

Directions

Combine all the ingredients in a bowl or jar and stir so that all the ingredients are thoroughly mixed. Store in an airtight container or zip lock bag.


4 lb Whole Chicken
Kosher salt
1 1/2 teaspoons black peppercorns
4 garlic cloves, minced
1 lemon, zested plus the juice of half the lemon
Extra virgin olive oil
1 large sweet onion, 3 carrots, and 3 celery stalks, each cut into 3 or 4 pieces
Pinch crushed red pepper flakes
1 cup chicken stock
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon cornstarch

Optional – Kitchen Bouquet (gravy browning sauce)

Directions

Remove the giblets from the chicken and rinse the cavity. Pat dry. With poultry shears or a sharp knife, cut away the backbone by cutting along both sides of the bone.


Open the chicken and flatten by pressing down on the breast. Sprinkle the chicken all over with salt and place in a large ziplock bag. Refrigerate overnight.

Set the cooking rack in the middle of the oven. Heat the oven to 450°F.

Coat the bottom of a large roasting pan with olive oil or cooking spray.
Cut the vegetables into pieces and place them in the prepared roasting pan. Sprinkle with crushed red pepper, thyme, and rosemary

Crack the peppercorns until coarsely ground. Add the garlic, lemon juice, and lemon zest. Add just enough oil to form a paste. Rub the chicken with the oil paste and place some of the paste under the breast skin.

Place the chicken in the prepared roasting pan, breast side up, on top of the vegetables. Pour the chicken broth into the pan but don’t pour it over the chicken.

After 30 minutes cover the breast area if necessary with foil. Cook for an additional 15 minutes, or until a meat thermometer registers 175° to 180°F. Place the chicken on a serving platter and allow it to rest for 10 minutes then carve.

Drain the vegetables from the liquid in the pan and place on the platter with the chicken.

Pour the drippings into a small saucepan and add 1 teaspoon of cornstarch and gravy browning additive, if using. Bring to a boil and stir until the liquid thickens. Adjust the seasoning if necessary. Serve with the chicken and vegetables and mashed potatoes or mashed cauliflower.


Eggplant Rollatini

This is my favorite way to prepare eggplant. The dish is light yet full of flavor.

2 servings

Ingredients

1 large eggplant, peeled and cut lengthwise into 8 thin slices
Olive oil
Salt and black pepper to taste
11/4 cups ricotta cheese
1/4 cup grated Parmesan cheese
1 egg
3 tablespoons chopped fresh parsley
11/2 cups marinara sauce, homemade or store-bought
4 oz sliced mozzarella

Directions

Peel the eggplant and cut it in half lengthwise. Cut each half into 4 lengthwise slices.

Brush the eggplant slices with olive oil and sprinkle each lightly with salt and pepper. Place them on a large baking sheet.

Roast in a 400-degree F oven for 20 minutes, turning the eggplant slices over halfway through cooking.

Place on paper towels to cool.

For the filling:

Combine the ricotta, Parmesan cheese, egg, parsley, salt, and pepper; mix well.

When the eggplant has cooled about 10 minutes, place 2-3 tablespoons of the filling mixture on each slice.

Spread it over the eggplant slice and then roll up into a cylinder. Repeat with all the eggplant slices.

Oil an 8-inch baking dish and coat the bottom of the dish with 1/2 cup of the marinara sauce. Place the eggplant rolls in the baking dish.

Pour the remaining sauce over the top of the eggplant rolls. Top each roll with a piece of mozzarella cheese.

Cover the dish with foil and bake in a 400-degree F oven for 30 minutes.

Let the dish rest a few minutes before serving.

Broccoli Rabe Pasta

Ingredients

3 cloves garlic, minced
1/2 teaspoon crushed red pepper
1 bunch broccoli rabe
2 tablespoons plus 1/4 teaspoon kosher or sea salt
1/2 lb ziti pasta
¼ cup extra-virgin olive oil
Freshly ground pepper, to taste
1/2 cup Parmesan cheese, grated

Directions

Trim off about 1-inch of the stems from the bottom and discard. Cut off the broccoli rabe florets and coarsely chop the leaves and remaining stems. Keep the stems and florets separate.

Bring a large pot three-fourths full of water to a boil. Add the 2 tablespoons salt and the pasta and cook until al dente.

In a large, deep frying pan over medium-high heat, warm the olive oil.

Add the garlic and crushed red pepper and sauté 1 minute.

Stir in the broccoli rabe stems, coating them with the oil. Cook for 5 minutes.

Stir in the remaining broccoli rabe florets and cook, stirring occasionally, until they soften, about 5 minutes.

Stir in the remaining 1/4 teaspoon salt and season with pepper.

When the pasta is ready, drain and place the pasta in a serving bowl. Top with the broccoli rabe and add the cheese. Mix well and serve.

Italian Garden Salad

Ingredients

Half a head of Romaine lettuce washed and torn into small pieces
1/2 of a cucumber, peeled and sliced
1/4 of a red onion, sliced thin
1 celery stalk, diced
1 carrot, shredded
1/4 cup Italian Olives

Italian Salad Dressing

Seasoning mix:

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon sugar or sugar substitute
2 tablespoons dried oregano
1 teaspoon black pepper
1/4 teaspoon dried thyme
1 teaspoon dried basil
1 tablespoon dried parsley
1/4 teaspoon celery salt
1 1/2 tablespoons table salt

Dressing

1/4 cup red wine vinegar
1/2 cup extra-virgin olive oi
2 tablespoons seasoning mix

Directions

For the salad dressing:

Combine the ingredients for the seasoning mix in a small jar.

In a mixing bowl whisk the vinegar and 2 tablespoons of the seasoning mix together. Whisk in the olive oil.

Combine the salad ingredients together in a salad bowl Add some of the dressing and mix well.

Taste the salad to see if it needs more dressing or salt and pepper. Reserve any leftover seasoning mix and dressing for another salad.



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