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Healthy Mediterranean Cooking at Home

Category Archives: Vegetables

Parmesan Crusted Fish Fillets

Ingredients

10-12 oz white fish fillets
2 tablespoons heavy cream
1 egg, beaten
½ cup grated Parmesan cheese
Salt & black pepper to taste
2 tablespoons butter
Lemon quarters

Directions

Combine the egg, cream and Parmesan cheese in a shallow dish. Sprinkle the fish fillets lightly with salt and pepper.
Heat the butter in a skillet.
Coat the fish in the batter and add to the hot butter in the skillet. Cook until golden on the bottom side and turn over to cook the second side until golden. Serve with lemon quarters.

Coleslaw

Ingredients

1/4 of a large savoy cabbage, sliced thin
2 scallions, finely minced
1 teaspoon honey or sugar substitute
1/4 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 1/2 teaspoons white vinegar

Directions

In a large bowl, combine the honey, salt, pepper, celery seed, mayonnaise, whipping cream, sour cream and vinegar using a whisk.
Add the shredded cabbage and scallions, stir gently to mix.
Refrigerate, covered, for several hours before serving.

Sweet Potato Waffle Fries

Ingredients

2 sweet potatoes (about 1 lb./500 g total)
2 tablespoons olive oil
Kosher salt and freshly ground pepper

Directions

Preheat an oven to 350°F (180°C).

Peel the sweet potatoes and cut them in half crosswise. Using a crinkle cutter or a mandoline fitted with the waffle cut blade, thinly slice the potatoes into waffle-cut rounds about 1/8 inch (3 mm) thick according to the manufacturer’s instructions, rotating the sweet potato 90 degrees between each cut.

Spread the sweet potatoes on a baking sheet and drizzle with the olive oil. Season lightly with salt and pepper. Toss the sweet potatoes to coat evenly, the spread in a single layer on the baking sheet.

Bake until the potatoes are crisp and golden-brown, about 10 minutes. Sprinkle with more salt, if desired, and serve hot.

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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.


I am reposting this page because the post I published Friday was marked as against “community standards” on FB. I don’t know how recipes can be marked as against community standards. So I am trying this again.

Grilled Chicken Tenders

Ingredients

1 lb chicken tenders
Marinade
1/4 cup extra virgin olive oil
2 tablespoons lemon juice
1 clove garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper

Directions

Combine the marinade ingredients in a plastic ziplock bag. Place the chicken tenders in the bag. Seal the bag and shake to coat the meat really well, Place the bag in the refrigerator to marinate for several hours.
Preheat a stovetop grill pan to medium-high heat. You may also use a broiler. Grill the tenders, turning them every 2-3 minutes until the meat is cooked through, about 10 minutes.

Stuffed Zucchini

For 2 servings

1 medium zucchini, halved lengthwise
1 tablespoon olive oil
1 small garlic clove, minced
2 tablespoons finely chopped scallion
1/2 cup frozen spinach, defrosted, drained, and chopped
1/4 teaspoon dried oregano
1/2 cup ricotta cheese
1/4 cup shredded mozzarella
1/4 cup crumbled feta cheese
Kosher salt and freshly ground black pepper to taste

Directions

Preheat oven to 350°F. Oil a baking dish large enough to fit the zucchini.
Using a serrated spoon, remove the fleshy centers of each zucchini half. Lightly salt the zucchini shells.

In a small skillet heat the oil and cook the chopped zucchini flesh, garlic, and scallion until soft. Add the drained spinach, salt, and pepper to taste and the oregano. Cook until the spinach is tender about 2 minutes. Remove the pan from the heat to cool.

Add the ricotta cheese, mozzarella, and feta cheese. Stir well. Scoop the spinach mixture into the zucchini shells and place in the baking dish.

Place in the oven to bake, 35 to 40 minutes, or until zucchini is tender. Let cool slightly and serve.

Tomato Salad

2-3 servings

Ingredients

1/2 cup diced red onion
1 1/2 pounds ripe red tomatoes, cut into wedges
Shredded fresh basil leaves
1/2 teaspoon salt, divided
1 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1 tablespoon white wine vinegar
2 tablespoons extra-virgin olive oil

Directions

For the dressing, in a small bowl whisk together the mustard, vinegar, pepper, and 1/4 teaspoon salt. Gradually whisk in the olive oil.
Place the onion, tomatoes and remaining ¼ teaspoon salt in a salad serving bowl. Toss with the salad dressing. Cover and chill at least 30 minutes or up to 24 hours, stirring occasionally.


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.


Sicilian Style Swordfish

Swordfish is a noble ingredient from the gastronomic traditions of Sicily and Calabria: used in the most refined of recipes, it is extremely versatile and can be easily married with other ingredients from the Mediterranean region, such as capers, lemon, eggplant, mint and bell peppers.

2 servings

Ingredients

2 swordfish steaks, about 6 oz each and 1/2-inch thick
1 clove garlic, sliced
1 tablespoon capers, drained
1/4 cup parsley, chopped
1 tablespoon chopped fresh oregano
1 lemon, cut in half
2 tablespoons extra virgin olive oil
Salt and freshly ground black pepper to taste

Directions

Cut one lemon half into thin slices and set aside. Juice the other half and set aside.
In a medium skillet with a lid, brown the garlic in oil, then remove it and add the fish, lemon slices and capers.
Season with salt, parsley, and oregano. Turn the fish over.
Drizzle the lemon juice over and finish cooking with the lid on for about 2 minutes more.

Baked Eggplant Slices

3-4 servings

Ingredients

1 eggplant, peeled and sliced into 1/2-inch-thick rounds
2-3 plum tomatoes, sliced thin
Extra virgin olive oil
1/4 teaspoon crushed red pepper
1/2 teaspoon dried oregano and
1/2 teaspoon dried basil
1/2 teaspoon garlic powder
2/3 cup grated Parmesan cheese
Salt

Directions

Place the eggplant slices and tomato slices on paper towels and sprinkle both sides of the vegetables with salt. Let rest for 20 minutes. Rinse the eggplant with cool water and blot dry with paper towels. Blot the tomato slices with a paper towel also.


Preheat oven to 400 degrees F (200 degrees C). Cover a baking sheet with foil and brush the foil with olive oil.
Mix the cheese with the oregano, basil, red pepper flakes and garlic powder in a small bowl.


Arrange eggplant slices on the prepared baking sheet and drizzle with olive oil.


Sprinkle each slice with half the cheese mixture. Top with tomato slices and sprinkle the remaining cheese mixture on top.
Bake in preheated oven until the cheese is beginning to brown, about 30 minutes. For a crispy top, place the pan under the broiler for 5-10 minutes.

Asparagus Gratin

Servings 4

Ingredients

1 bunch asparagus, small/medium thickness, trimmed and cut diagonally into 1 1/2-inch pieces
1 finely chopped shallot
1 garlic clove minced
1/2 cup heavy whipping cream
1/2 teaspoon dried basil
Salt and black pepper to taste
1 cup shredded mozzarella cheese

Directions

Preheat the oven to 400 degrees F and lightly grease a 1.5 to 2 quart or an 8×8 baking pan.
Place asparagus in the baking dish and spread them evenly.


In a small mixing bowl, whisk together heavy cream, shallots, garlic, salt and pepper to taste.
Pour cream mixture all over the asparagus.
Sprinkle mozzarella cheese over the top.


Bake for 25-30 minutes until the asparagus are tender and the top of the gratin is golden brown.


Here is another example of how I made use of leftovers. Nothing should be wasted. Last week I roasted a chicken and used the chicken carcass to make the broth. If you have leftover chicken and vegetables, they can also become part of the soup. See the link for the roasted chicken.  Good soup needs a well seasoned and rich stock to make a delicious soup base. Store-bought broth may do in a pinch but you will have a much better tasting soup if you make your own broth. If you are following a low carb diet, the egg noddles can easily be substituted with zucchini noodles.

Chicken Stock

Ingredients

15 black peppercorns
12 fresh parsley sprigs
10 fresh thyme sprigs
1 chicken carcass leftover from roasted chicken
5 carrots, chopped
5 celery stalks and leaves, chopped
4 bay leaves
3 large onions, chopped
5 quarts cold water

Directions

Combine all ingredients in a 12-quart stockpot. Bring to a boil over medium-high heat. Reduce heat to low; simmer 4 hours, skimming and discarding foam as needed. Strain through a cheesecloth-lined colander into a large bowl; discard solids. Cool stock to room temperature. Cover and refrigerate 6 hours or overnight. Skim fat from surface; discard fat.

Chicken Noodle Soup

Ingredients

8 cups homemade Chicken Stock
2 cups diced leftover cooked chicken or 1 lb chicken tenders
2 cups chopped carrots
2 cups chopped celery
2 garlic cloves, minced
1 cup chopped onion
4 ounces uncooked medium egg noodles
1 teaspoon kosher salt
1/2 teaspoon black pepper
Chopped fresh parsley or thyme for garnish

Directions

In a Dutch oven over medium-high heat bring the broth to a boil. If you don’t have any leftover cooked chicken then add the chicken tenders to the broth. Reduce heat and simmer for 15- 20 minutes. Remove the chicken tenders from the pan with a slotted spoon or large spider and set aside.


Add carrot, celery, garlic, and onion to the broth; cover and simmer for 10 minutes. Add noodles and simmer 6 minutes.
Dice the cooled chicken tenders into small pieces. Add the diced tenders or leftover chicken, salt, and black pepper to the broth; cook for 2 minutes or until the noodles are tender. Serve in individual soup bowls garnished with fresh herbs.


Cajun or “les Acadians” was used to describe French colonists who lived in the Acadia region of Canada (present-day New Brunswick, Prince Edward Island and Nova Scotia). With the British Conquest of Acadia in the early 1700s, the Acadians were forcibly driven from their home and eventually settled in the swampy regions of Louisiana. Those distinct areas are the levees and bayous (Lafourche and Teche), prairies (Attakapas Indian land), swamplands (Atchafalaya Basin), and coastal marshes (New Orleans area and Houma).

The Acadians were an extremely resourceful people who combined the resources of the flatlands, bayous, and the wild game of South Louisiana with its proximity to the Gulf of Mexico to create a truly unique local cuisine. While many Acadiana residents today have Native American, German, French, or Italian roots, their way of life is strongly influenced by the Cajun culture. Along with its food, this rural area of Louisiana is famous for its Cajun French music and language.

Seasoning is one of the most important parts of Cajun cooking, and that comes from much more than a heavy helping of cayenne pepper. Most dishes begin with a medley of vegetables based on the French mirepoix. “The holy trinity of Cajun cuisine” utilizes onion, celery, and bell pepper to provide a flavor base for many dishes. Garlic, paprika, thyme, file (ground sassafras leaves) are also very common ingredients in Cajun kitchens.

The term “Creole” describes the population of people who were born to settlers in French colonial Louisiana, specifically in New Orleans. In the 18th century, Creoles consisted of the descendants of the French and Spanish upper class that ruled the city. Over the years the term Creole grew to include native-born slaves of African descent as well as free people of color. Typically, the term “French Creole” described someone of European ancestry born in the colony and the term “Louisiana Creole” described someone of mixed racial ancestry.

Like the people, Creole food is a blend of the various cultures of New Orleans including Italian, Spanish, African, German, Caribbean, Native American, and Portuguese, to name a few. The dishes consist of an array of spices from various areas, for example, remoulade sauce. Creole cuisine had more variety because of the easier access Creoles had to exotic ingredients and the wide mix of cultures that contributed to the cuisine. That’s why you find tomatoes in Creole jambalaya and not in Cajun jambalaya or why a lot of times you find a Creole roux made with butter and flour while the  Cajun roux is made with oil and flour.

Cajun Steak

Servings: 4

Ingredients
:
1 lb steak bites (cut into 2-inch cubes) (Sirloin, New York Strip or Ribeye)
1 tablespoon Cajun seasoning, purchased or use the homemade recipe below
2 tablespoons olive oil, divided
3 tablespoons butter
2 cloves garlic finely chopped

Directions

Place the Cajun seasoning and 1 tablespoon oil in a shallow bowl or a plastic ziplock bag. Add the steak bites and toss to evenly coat. Refrigerate for several hours.


Heat 1 tablespoon of oil in a large skillet over medium-high heat until hot.
Sear the steak bites for 2-3 minutes on each side until the edges are crispy and browned and remove to a serving bowl. Set aside.


Reduce heat to medium. Add butter to the skillet and heat until melted. Sauté the chopped garlic for 30 seconds, while scraping the bottom of the pan.
Take the pan off the heat. Place the steak bites back in and toss through the garlic butter to evenly coat. Pour onto a serving plate.

Cajun Seasoning

Ingredients

2 tablespoons garlic powder
2 tablespoons Italian seasoning
2 tablespoons paprika
2 tablespoons salt
1 tablespoon black pepper
1 tablespoon cayenne pepper
1 tablespoon dried thyme
1 tablespoon onion powder

Directions
Combine the ingredients in a jar with a tight-fitting lid and shake to combine. Store covered at room temperature.

Cajun Rice Saute

You may also substitute frozen and defrosted cauliflower rice for the regular rice in this recipe

4 servings

Ingredients

2 tablespoons olive oil
1 medium sweet onion, diced
1 small bell pepper (baby bell), diced
2 celery stalks, diced
1 teaspoon Cajun seasoning
1/2 teaspoon dried thyme leaves
1 1⁄2 cups cooked rice (¾ cup uncooked)
1 ½ cups chicken broth
Chopped parsley

Directions

Cook the rice in chicken broth. Set aside
In a skillet heat the oil and saute the onion, celery, and bell pepper until tender.


Add garlic, Cajun seasoning and thyme. Saute for 1 minute. Add the cooked rice and heat until hot stirring frequently until combined with the other ingredients. Spoon into a serving bowl and top with chopped parsley.

Southern Style Greens

Bacon fat is often used in this recipe but I use olive oil instead.

Ingredients

2 pounds greens (collards, mustard, chard), washed and drained
1 large onion, diced
1 garlic clove, chopped
2 tablespoon vegetable oil
3/4 cup chicken broth
3 tablespoons cider vinegar
1 tablespoon dark brown sugar
1 teaspoon hot sauce
Salt and pepper

Directions

Use a knife to cut on either side of the large rib running up each green leaf. Remove it and discard it. Stack about 4 to 5 leaves, roll them up and cut into 1/2-inch strips. Repeat with remaining leaves.

Heat the oil in a large saucepan and add the onion and garlic. Cook over medium heat, stirring occasionally until softened.
Add broth, vinegar, sugar and hot sauce to pot. Stir to combine.

Add greens and use tongs to turn and mix them until they reduce in size some. Cover, turn heat to low and cook until tender (30-60 minutes depending on the type of greens used), stirring occasionally. Season to taste with salt and pepper.



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