Healthy Mediterranean Cooking at Home

Category Archives: Salsa

Shrimp Tacos with Tomatillo Sauce

2 servings

Tomatillo Salsa
1/2 lb. (about 8) tomatillos, husks removed and washed well
1 large or 2 small serrano chiles, cored, seeded, and coarsely chopped
2 tablespoons coarsely chopped white onion
2 tablespoons chopped fresh cilantro
3/4 teaspoon kosher salt
1/4 teaspoon finely chopped garlic

Avocado Cream
Half an avocado mashed
1/3 cup sour cream
1 teaspoon fresh lime juice
1/2 teaspoon salt
1 tablespoon chopped cilantro
1 teaspoon honey

Shrimp
12 large raw shrimp (16-20 count), peeled, deveined and tails removed
1 tablespoon Cajun seasoning
4 low carb/gluten-free/regular tortillas, heated
1 cup shredded red cabbage

Directions

For the tomatillo salsa
Dice the tomatillos. Put them in a blender, along with the chiles, onion, cilantro, salt, and garlic. Pulse until the ingredients are very finely chopped and combined (the salsa should be somewhat smooth, but still have some texture), 30 to 60 seconds. Place the salsa in a large bowl. Let sit at room temperature until serving time.
Yields about 1 cup.

For the avocado cream
Combine all the ingredients and chill in the refrigerator.

For the shrimp
Pat shrimp dry. Toss the shrimp with Cajun seasoning and a little salt in a medium bowl.

Preheat a stovetop grill over medium heat. Place the shrimp on the grill and cook until the shrimp are just cooked through about 4 minutes total. Place the cooked shrimp in a serving bowl and spoon several tablespoons of the tomatillo salsa over the shrimp. Toss.and serve the shrimp in tortillas, topped with red cabbage and avocado cream.

Serve a tomato salad on the side.


When you cook steak and chicken, make extra. The leftovers easily make quick weeknight meals.

Steak & Bean Tacos

I like to serve this dish with a green mixed salad and ranch dressing.

2 servings

Ingredients

Half of a leftover grilled flank steak, sliced thin
Original recipe for the grilled steak
2 cups cooked black beans
1 cup medium spicy salsa
2 cups shredded cheddar cheese
4 flour tortillas

Directions

Any leftover steak will work in this recipe, just slice it very thin. Reheat the steak in the microwave or in foil in a moderate oven temperature until warm. Heat the beans and warm the tortillas. Assemble the tacos with beef, beans, salsa, and cheddar cheese.

Greek Salad With Leftover Grilled Chicken

2 servings

Ingredients

8 oz leftover grilled chicken that had been marinated in 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 sliced garlic clove, ½ teaspoon dried oregano, salt, and pepper to taste.
Grilled chicken directions
2 Pita breads, warmed
Greek Salad Ingredients
Romaine lettuce, torn into small pieces
Bell peppers, seeded and cut into one-inch squares
Red onions, sliced thin
Cucumbers, peeled and sliced into half moons
Tomatoes, cut into one-inch pieces
Kalamata olives
Pepperoncini
Crumbled Feta cheese
Greek Salad Dressing, recipe below

Directions

I always grill more chicken than I need for dinner because there are so many dishes you can make with the leftovers. Like this one – a family favorite.
Assemble the salad ingredients in individual bowls. (I use pasta bowls.) Mix with some of the dressing. Slice the leftover chicken and place on top of the salad. Serve additional dressing on the side along with the warm pita bread.

Greek Salad Dressing
1/2 cup red wine vinegar
2 garlic cloves, crushed
1/2 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup vegetable oil
1/2 cup olive oil
2 tablespoon lemon juice

Directions

Pour all the dressing ingredients into a large jar and shake well.
Place the jar in the refrigerator for a few hours to blend the flavors.
Pour the Greek dressing over the salad ingredients as directed above.


Oven Baked Southwestern Baby Back Ribs

Ingredients

2 Baby Back Rib slabs
1 cup BBQ sauce (your favorite)

Spice Ingredients
1 tablespoon ancho chili powder
1 tablespoon chipotle chili powder
½ tablespoon Mexican chili powder
½ tablespoon dried Mexican oregano
1 tablespoon ground cumin
½ tablespoon ground coriander
1/8 teaspoon allspice
Pinch of ground clove

Directions

Combine the spice ingredients and rub on all sides of the ribs. Wrap in foil and refrigerate overnight.
Preheat the oven to 250 degrees F.
The next day, place the ribs in a large baking dish and cover the dish tightly with foil. Bake for 2 ½ – 3 hours,; until the ribs are tender but not falling apart.
Remove the baking dish from oven and increase the oven temperature to 400 degrees F. Pour off all liquid in the baking dish. Brush the ribs with barbecue sauce and cook for 15 minutes or until the sauce is heated through and starting to get a little sticky. Remove the ribs to a cutting board and cut into two-rib sections to serve.

Taco Flavored Stuffed Zucchini

If making the zucchini boats with the ribs, bake them ahead and cover the dish with foil. Leave at room temperature. Reheat in the oven with the ribs after they are basted with BBQ sauce.

2 servings

Ingredients
1 tablespoon olive oil
1 large zucchini
1 celery stalk, finely diced
1 jalapeno pepper, seeded and finely diced
2 whole scallions, finely diced
1 garlic clove, minced
½ teaspoon taco seasoning
1/4 cup jarred salsa
½ cup shredded cheddar cheese

Directions

Cut the zucchini in half lengthwise and scoop out the flesh with a small serrated spoon leaving a quarter-inch shell. Chop the zucchini flesh. Oil a baking dish and place the zucchini shells in the dish.
Heat the oil in a small skillet and add the zucchini flesh, celery, scallions, and garlic. Saute until tender and all the liquid is gone. Add the taco seasoning and salsa. Stir and remove the pan from the heat.

Cool for 10 minutes.
Heat the oven to 375 degrees F.


Add the cheese to the filling and stuff the zucchini shells with the mixture. Bake for 45 minutes.

Creamy Coleslaw

Ingredients

16 ounces shredded cabbage
1⁄4 cup finely chopped green onions
1 cup shredded carrot
1 teaspoon honey or sugar substitute
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 teaspoon celery seed
1/2 cup mayonnaise
1/2 cup heavy cream (whipping)
1 tablespoon white vinegar
2 tablespoons lemon juice

Directions

In a large bowl, combine the coleslaw, carrots and green onion. Put aside.
In a separate bowl, combine the honey, salt, pepper, celery seed, mayonnaise, whipping cream, vinegar, and lemon juice, using a whisk.
Pour over the vegetables, stir gently to mix.
Refrigerate for at least 1 hour. Stir before serving.


My market had a sale on Florida mini peppers. I like stuffing large peppers, so I thought I would try something similar with all these mini peppers. After thinking about what ingredients I would use – I came up with Nachos. I replaced the chips with mini peppers and this recipe turned out to be so delicious. Give it a try. Coleslaw is a good side for this entre and here is the kink to my recipe.

Mini Pepper Nachos

Ingredients

15 mini peppers
1 lb lean ground beef
2 tablespoons taco seasoning, see recipe below
½ cup water
1 cup salsa
Half an onion, diced
Sliced pickled jalapenos to taste
15 Mini peppers

Cheese Sauce

1 cup Velveeta light cheese, cubed
½ cup shredded Mexican blend or Monterey Jack cheese
1/4 cup milk

Directions

Preheat the oven to 425 degrees F. Oil a13x9 inch baking dish.
Cut the mini peppers in half and remove the seeds. Place the halves in the baking dish.

Brown the meat in a medium skill. Add the taco seasoning and water. Simmer until the liquid evaporates. Spoon the beef into each pepper half. Place a spoonful of salsa on each pepper. Sprinkle the diced onion on top. Add slices of jalapeno to taste. Place the dish in the oven and bake for 30 minutes.

Make the cheese sauce: Place the cheeses and milk in a microwave-safe dish or measuring cup. Hear for two minutes. Stir. Return the mixture to the microwave for 30 seconds if the cheese is not melted or set aside for a few minutes and the cheese will finish melting. Stir well.

Remove the baking dish from the oven and pour the cheese sauce over the peppers and place the dish under the broiler. Broil for a few minutes, just until the top begins to brown. Watch carefully.

Taco Seasoning

Ingredients

2 tablespoons chili powder
1 tablespoon cumin
1 tablespoon sea salt
1/2 tablespoon black pepper
1/2 tablespoon paprika
1 teaspoon dried oregano
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne pepper

Directions

Stir all ingredients together. Store in an airtight container.
Add 2 tablespoons taco seasoning and 1/2 cup water per pound of browned meat.


Artist Pete Rumney

It has been very cold the past few weeks in most of the country, including the south. Warm casseroles and spicy dishes can warm you up but you don’t have to turn to macaroni and cheese for that to happen. Combining healthy foods with lots of flavor can do it for you. Try these recipes for a start.

Escarole and Italian Sausage Casserole

I save the ends of the parmesan cheese in a bag in the freezer and use them to flavor soups and stews.

Serve with crusty Italian bread.

6 servings

Ingredients

1 pound escarole, approximately 2 heads
6 garlic cloves, crushed
3 tablespoons olive oil, divided
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1 cup chopped onion
1 fennel bulb, cored and chopped
1 lb cheese and parsley Italian sausage (or regular Italian sausage), sliced into half-inch pieces
1/2 cup lower-sodium chicken broth
1 cup cooked cannellini beans
Parmesan cheese rind
Fresh black pepper

Directions

Remove the outer leaves of escarole if damaged or discolored. Cut off the stem ends, wash the leaves twice in abundant cold water and drain. Cut the leaves into two-inch lengths.

In a large Dutch Oven, sauté the garlic in 2 tablespoons of oil until golden but not brown. Add the escarole, salt and red pepper.

Cover and cook over moderate heat 10 minutes, stirring occasionally. Remove the escarole to a bowl and set aside.

Add the remaining oil, onion, fennel bulb and sausage to the pan; cook until the sausage is browned, stirring frequently.

Add the broth, Parmesan rind, escarole and beans.

Cover; bring to a boil, reduce the heat to a simmer and cook 5-10 minutes or until all the vegetables are tender, stirring occasionally.

Beef Burgundy

Like other stews, Beef Burgundy, tastes best when made ahead so the flavors have time to mingle. Serve with noodles, rice, mashed potatoes or cauliflower mash.

Roasted carrots make a nice side dish.

Ingredients

1 (4-pound) boneless beef chuck roast, trimmed and cut into 1 inch cubes
Salt and black pepper
5 slices bacon, cut into thirds
2 tablespoons unsalted butter
1 large sweet onion, diced
2 large cloves garlic, minced
3 tablespoons flour or arrowroot powder
1 (750-ml) bottle good dry red wine
1 tablespoon tomato paste
1 teaspoon anchovy paste
1 lb mushrooms, trimmed and halved
1-2 cups beef broth
2 cloves garlic head, crushed
2 bay leaves
6 sprigs fresh thyme or 1 teaspoon dried

Directions

Heat the oven to 250 degrees F.

Heat a large Dutch oven. Add the bacon and cook over medium heat until the bacon is lightly browned on both sides.

Remove the bacon with a slotted spoon to a large plate. Break into smaller pieces.

Dry the beef cubes with paper towels and then sprinkle them with salt and pepper. Add the butter to the pan and melt.

In batches, in single layers, sear the beef in the hot pan for 3 to 5 minutes, turning to brown on all sides.

Remove the seared cubes with a slotted spoon to the plate with the bacon and continue searing until all the beef is browned. Set aside.

Add onions the garlic to the pan and saute for 5 minutes.

Sprinkle the flour or arrowroot over the onions and stir until no dry flour remains. Whisk in the wine, tomato paste and anchovy paste until combined.

Add the bay leaves, mushrooms and thyme to the pan.

Add the beef and bacon and enough beef broth to come almost to the top of the beef.

Place the pan, uncovered, into the oven and cook until the meat is tender, 3 ½-4 hours, stirring occasionally and adding broth, if needed, to keep the meat half-submerged in liquid.

Season with additional salt and pepper, if needed. Stew can be made up to 3 days in advance.

Huevos Rancheros

Just a note here that this recipe is my version and not an authentic Mexican Huevos recipe.

For 2 servings

Ingredients

1 small yellow onion, chopped
1 garlic clove, minced
1 jalapeno pepper, chopped
1 tablespoon olive oil
1 1/2 cups jarred salsa
2 seeded and chopped plum tomatoes
1 cup jarred roasted red peppers, chopped
1 Chipotle pepper in adobo sauce, chopped
4 large eggs
1 cup shredded Monterey Jack or Mexican blend cheese
2 tortillas
1 teaspoon olive oil

Directions

Prepare the tortillas:

Heat the oven to 150° F. Place a pan large enough to fit the tortillas in the oven to heat.

Heat a teaspoon of olive oil in a large non-stick skillet on medium high, coating the pan with the oil.

One by one heat the tortillas in the pan, a minute or two on each side, until they are heated through, softened and pockets of air bubble up inside of them.

Then, remove them to the pan in the oven to keep warm while you cook the sauce and the eggs.

Make the sauce:

Heat the oil in the same skillet and add the onion, garlic and jalapeno. Cook until tender. Add the salsa, tomatoes, chipotle and roasted red peppers.

Bring to a simmer, reduce heat to low, and let simmer for 10 minutes. Return the heat to medium, so that the sauce is bubbling slightly.

Crack 4 eggs into the sauce in the skillet, cover and cook for about 4 minutes until the egg are almost firm.

Uncover the pan and sprinkle each egg with 1/4 cup cheese. Cover the pan and cook for another minute to let the cheese melt and to finish cooking the eggs.

To serve:

Place a tortilla on a serving plate. With a large spoon place two eggs and half the sauce on top. Repeat with the second tortilla and eggs. Serve immediately.


Garlic Chicken with Peppadew Salsa

2 servings

4 tablespoons unsalted butter
1 garlic clove, grated
1/2 cup plain fresh bread crumbs
1/4 cup grated Parmigiano-Reggiano
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
2 bone-in chicken breasts

Directions

Preheat the oven to 350°F. Oil a baking dish that will just fit the chicken breasts.

Combine the butter and garlic in a small microwave bowl. Heat on high for a minute or until the butter melts.

Pour into a shallow bowl and cool.

Mix the breadcrumbs, cheese, salt and pepper in another shallow bowl.

Dip each chicken piece, one at a time, into the melted garlic butter.

Transfer to the bread crumb mixture and turn until coated on all sides.

Arrange the chicken in the prepared baking dish. Drizzle on any of remaining melted butter over the breaded chicken.

Bake until lightly browned and cooked through, 50 to 60 minutes.

Peppadew Salsa

Peppadews are sweet peppers from South Africa and are usually found in the mixed olive section near the deli in a supermarket.

Serves 2

6-8 Peppadew peppers, cubed
1 tablespoon fresh basil, chopped
1 tablespoon fresh chives, chopped
1 tablespoon lime juice

Directions

Combine all ingredients in a small bowl and let sit for at least ½ an hour before serving.

Sautéed Escarole with Toasted Pine Nuts

Ingredients

1 large head escarole
1 tablespoon olive oil
1 clove garlic, minced
¼ teaspoon red pepper chili flakes
2 tablespoons pine nuts
Sea salt to taste

Directions

After the core is removed, slice escarole into ribbons just over an inch thick. Wash escarole in several changes of water.

Dry well in a salad spinner.

Heat a large, deep frying pan, add the pine nuts and toast in the dry pan until the nuts start to brown, shaking the pan all the time the pine nuts are toasting. Pour onto a plate and reserve.

Add the olive oil, garlic and red pepper flakes to the pan and heat for a minute.

Add escarole, a handful at a time, turning the leaves over each time you add more.

Saute the escarole. turning every few minutes, until it is wilted and soft.

Season to taste with sea salt and sprinkle pine nuts over. Serve immediately.

Pecan Shortbread Cookies

Makes about 20 cookies

Ingredients

8 tablespoons softened unsalted butter
1 ½ teaspoons vanilla extract
Pinch of sea salt
½ cup powdered sugar
2 1/2 cups ground pecans (pecan meal)

Directions

In a medium bowl, cream together butter, vanilla, salt and powdered sugar. Add pecan flour and mix until a dough forms.

Scoop the mound of dough into the center of a sheet of plastic wrap.

Using your hands, roll dough into an approximate 2-inch diameter cylindrical log; wrap and refrigerate dough until chilled and firm, about 1 hour. (The dough can also be made ahead of time and refrigerated for several day.)

When ready to bake, preheat the oven to 350 degrees F. Line two baking sheets with parchment paper.

Slice the chilled dough into approximate 1/3-inch thick slices and place on the prepared baking sheet, spacing about 1 inch apart.

Bake for 10-12 minutes, rotating the pans halfway through the baking time, until light brown around the edges.

Cool on the baking pans for 15 minutes, then slide the parchment onto the kitchen counter to finish cooling (cookies will firm up as they cool).

 


Baja California is an 800-mile-long peninsula, known for its varied geography, beautiful beaches, and delicious cuisine. Baja California, about 15 miles from downtown San Diego, is south of the California border and is part of the country of Mexico.

A few years ago we visited the area and had some of the best fish tacos we have ever had. While Baja is part of Mexico, Baja cuisine is distinct from mainland Mexican cooking. Since virtually all points on the peninsula are no more than 50 miles from a body of water, seafood plays a starring role in many dishes. Also, its physical separation from mainland Mexico has allowed Baja cuisine to develop independently.

Many ethnic influences helped shape Baja’s culinary point of view. Sixteenth-century Spanish explorers went to colonize Baja because they believed it was an area rich in jewels. Both Asian and European seafarers visited Baja on fishing and trading expeditions. So, eventually, a cuisine of Mexican, Spanish and Asian influences emerged and that eventually led to tacos.

In its simplest form, a taco is a tortilla wrapped around a filling. Most food historians speculate that the fish taco emerged when Asians introduced Baja natives to the practice of deep-frying fish. When this battered fried fish was combined with traditional Mexican toppings, the fish taco was born.

Modern fish tacos emerged in the 1950s in the Baja city of either Ensenada or San Felipe; it’s an ongoing debate, with both cities claiming to be the “home” of the fish taco. From their tiny stands, street vendors in these cities produce simple, inexpensive fare fast. The fish taco is hot, fresh and delicious — the perfect combination for hungry workers and market goers.

While I do not deep fry the fish in my recipe, these tacos are delicious and come close to what I remember eating on my visit there.

Baja California Style Fish Tacos

2-3 servings

Ingredients

4 tablespoons all-purpose flour
1/4 teaspoon ground cumin
¼ teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1/3 cup dark beer
12 ounces firm fillets of mild, white fish, cut crosswise into 1-inch wide strips
1 tablespoon vegetable oil
4-6 small corn tortillas, warmed
Tomato Salsa, recipe below
White Sauce, recipe below

Directions

Combine flour, cumin, garlic powder, salt and cayenne in a medium bowl. Whisk in beer to create a batter.

Coat fish in the batter.

Heat the oil in a large nonstick skillet over medium-high heat.

Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Drain on paper towels.

Tomato Salsa

Makes about 1 1/2 cups.

Ingredients

2 medium tomatoes, seeds removed and chopped
1/4 cup minced red onion
1 scallion finely chopped
2 tablespoons chopped pickled jalapenos
1 small clove garlic, grated
1/4 cup fresh cilantro, chopped
1/2 teaspoon chopped fresh oregano
2 tablespoons freshly squeezed lime juice
Coarse salt and freshly ground pepper

Directions

In a medium bowl, mix together tomatoes, red onion, scallion, jalapenos, garlic, cilantro, oregano and lime juice.

Season with salt and pepper and chill until serving time.

White Sauce

Ingredients

1/4 cup mayonnaise
1/4 cup sour cream
1 tablespoon lime juice
1 tablespoons milk

Directions

Whisk all ingredients together in a bowl.  The sauce can be made and refrigerated up to 2 days in advance.

Assemble The Tacos

Serve the fish in warmed tortillas topped with salsa and drizzled with white sauce.



Summer Yule Nutrition

Recipes for Weight Loss by a Registered Dietitian. No Added Sugar, No Refined Grains!

ACCREDITED SENIOR PSYCHOTHERAPIST / COUNSELLOR -Dr.Fawzy Masaoud-LONDON, ENGLAND

NO DESPAIR WITH LIFE AND NO LIFE WITH DESPAIR . Email: dr.fawzyclinic2019@yahoo.com

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