Advertisements

Healthy Mediterranean Cooking at Home

Category Archives: Vegetables

 

Cuban cuisine is a blend of Native American Taino food, Spanish, African, and Caribbean cuisines. Some Cuban recipes share spices and techniques with Spanish and African cooking, with some Caribbean influence in spice and flavor. This results in a blend of the several different cultural influences, with strong similarities to the cuisine of the neighboring Dominican Republic and Puerto Rico. A small Chinese influence can also be accounted for in the Havana area. There is also some Italian influence. During colonial times, Cuba was an important port for trade, and many Spaniards who lived there brought their culinary traditions with them.

A majority of the dishes are sautéed or slow-cooked over a low flame. Most Cuban cooking relies on garlic, cumin, oregano, and bay laurel leaves and uses a sofrito as a base in main dishes. Sofrito consists of onion, green pepper, garlic, oregano, and ground pepper quick-fried in olive oil.

Meats and poultry are usually marinated in citrus juices, such as lime or sour orange juices, and then roasted over low heat until the meat is tender. Root vegetables such as yuca, malanga, and boniato are common in the cuisine. These vegetables are flavored with a marinade, called mojo, which includes olive oil, lemon juice, sliced raw onions, garlic, cumin, and a little water. The steak recipe below includes all those flavors.

Cuban Style Steak

Ingredients

Marinade
4 large garlic cloves, minced
1 tablespoon steak seasoning
¼ teaspoon cumin
1 teaspoon lime zest
3-4 fresh orange slices
1 teaspoon salt
1 flank steak, patted dry

Salsa
1 large jalapeño pepper, seeded and finely chopped
1 small red onion, finely chopped
2 tablespoons cilantro paste
½ teaspoon hot sauce
1 teaspoon lime zest
1/4 cup fresh lime juice
1/4 cup water
2 teaspoons olive oil
2 teaspoons honey
1/2 teaspoon salt

Directions

To make the marinade:
Combine the marinade ingredients together in a large ziplock bag.
Add the steak, close the bag and massage the marinade into the meat; set aside for 30 minutes or refrigerate for up to 12 hours.

To make the salsa:
Combine the jalapeno, onion, cilantro, lime juice, water, oil, honey, hot sauce, salt and lime zest in a serving bowl for a chunky salsa-like consistency.

To cook the steak:
Light a grill or grill pan and 
oil the grate. Remove the steak from the marinade, letting the excess drip off. Grill over moderate heat, turning once, until lightly charred and an instant-read thermometer inserted in the thickest part registers 125°, 10 to 12 minutes.
Remove steak to a serving plate and cover loosely with aluminum foil; let rest for 10 minutes before thinly slicing against the grain.

Serve the steak with the salsa.

Bake the squash and tomatoes in the oven at the same time.

Oven Baked Spiralized Butternut Squash

Ingredients

1/2 of a butternut squash spiralized or 2 containers of spiralized butternut squash from the market
Olive oil
Salt & pepper to taste
Sauce
2 garlic cloves, minced
4 tablespoons of butter
2 tablespoons of fresh parsley
4 tablespoons of parmesan cheese

Directions

Preheat the oven to 400 degrees F.
Place the squash noodles on a large baking sheet, with sides, drizzle with olive oil, sprinkle with salt and pepper and toss the squash to coat it all.


Bake in the oven for 20 minutes, tossing the squash once or twice with tongs during the cooking process. Place the squash in a serving bowl.
Heat the butter, and garlic in a small microwave dish or small pan. Pour the butter sauce over the squash and toss. Add the parsley and cheese and toss again. Serve immediately.

Stuffed Tomatoes

Ingredients

2 medium ripe tomatoes
½ cup cooked spinach or swiss chard, drained
1 garlic clove, minced
¼ teaspoon red pepper flakes
½ cup shredded mozzarella cheese
1 tablespoon olive oil
2 tablespoons Parmesan Cheese

Directions

Preheat the oven to 400 degrees F.
Combine the spinach, mozzarella, garlic, olive oil & red pepper flakes in a small bowl – set aside.

Cut a thin slice off the top of the tomatoes and remove the seeds & juice. Season the insides of the tomatoes with salt and pepper. Using a spoon, fill each tomato with the spinach stuffing mixture. Place in a small, shallow baking dish. Sprinkle the top of each tomato with 1 tablespoon of Parmesan cheese. Bake 20 minutes and serve.

Advertisements

Chicken Scaloppine

Serves 2

Ingredients

1 boneless, skinless chicken breast (8-10 ounces), tenderloins removed and trimmed of excess fat and halved horizontally
Salt and ground black pepper
3 tablespoons all-purpose flour
2 tablespoons grated Parmesan cheese
1 large egg white
1 tablespoon minced fresh chives
1 tablespoon olive oil
1 tablespoon butter
Lemon wedges

Directions

Place chicken between sheets of plastic wrap and pound to even 1/4-inch thickness. Pat dry with paper towels and season both sides with salt and pepper.

Combine the flour and grated Parmesan cheese in pie plate. In a second pie plate, whisk together the egg white and chives.
Coat the chicken in the flour mixture, shaking off excess. Transfer chicken to egg-white mixture; coat evenly and let the excess run off. Coat the chicken a second time in the flour mixture.

Heat the oil and the butter in a large skillet over medium-high. Place the cutlets in the skillet and reduce the heat to medium. Cook until the chicken is pale golden brown, about 3 minutes. Carefully turn the cutlets with a wide spatula and continue to cook until the chicken is pale golden brown on the second side, about 3 minutes. Transfer the chicken to individual plates and serve with lemon wedges.

Caprese Salad

2 servings

Ingredients

2 medium tomatoes
6 ounces fresh mozzarella cheese
Fresh basil leaves
3 tablespoons extra-virgin olive oil
Black Italian olives
Salt and pepper to taste

Directions

Slice the tomatoes and mozzarella cheese into 1/4″ slices.
Assemble the salad by layering slices of tomato, mozzarella, and basil leaves on a serving plate.
Season with salt, pepper, and drizzle with the olive oil.
Scatter a few olives around the serving plate and serve.

Asparagus Wrapped in Prosciutto

2 servings

Ingredients

10 thin asparagus spears, woody ends removed
2 very thin slices Prosciutto di Parma
Olive oil
Coarse black pepper

Directions

Bundle asparagus together in small batches (5 in each) and wrap one slice of prosciutto around each bundle. Place the bundles in a small oiled baking dish. Sprinkle the bundles with olive oil and black pepper. Roast in a 425 degree F oven for 20-25 minutes.


Crab Legs

Coat a baking sheet with sides with olive oil cooking spray and place the crab legs on the sheet. Cover with foil and poke a hole in the top to allow the steam to exit.
Bake the frozen crab at 400 degrees F for 20 minutes. Serve with the Garlic Butter Sauce.

Garlic Lemon Butter Sauce For The Crab Legs

Ingredients

3 tablespoons extra virgin olive oil
3 tablespoons butter, melted
2 cloves garlic, slightly crushed
1 tablespoon fresh parsley
1/2 teaspoon Old Bay seasoning (seafood seasoning)
1/4 cup lemon juice
Pinch of salt

Directions

Combine all the sauce ingredients in a serving dish and serve with the baked crab legs.

Scallops & Shrimp

Ingredients

1/2 pound of large sea scallops and a 1/2 lb large peeled and deveined shrimp, patted dry with paper towels
2 tablespoons olive oil
2 tablespoons butter
1 large finely diced shallot
1 large clove garlic, minced
1/4 cup lemon juice
1 tablespoon finely chopped parsley
1 tablespoon finely chopped chives
Freshly ground black pepper

Directions

Heat a large skillet and add the olive oil and butter. Add the shallot and garlic and cook a few minutes until tender. Add the shrimp and scallops to the pan. Cook until the one side of the shrimp are slightly pink, about a minute and turn both the shrimp and scallops over. Cook another minute until the second sides of the shrimp are pink. Add the remaining sauce ingredients. Stir and pour the mixture into a serving dish.

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.

Microwave Corn on the Cob

I think the microwave does a great job in cooking tender and moist corn on the cob.

Ingredients

4 ears of corn, husks removed and washed
4 tablespoon butter, at room temperature
4 large sheets of waxed paper

Directions

Place an ear of corn on a sheet of waxed paper and spread 1 tablespoon of butter over the ear of corn. Wrap the corn in the paper, sealing the ends and top to form a package. Repeat the same process with the other three ears.
Cook in the microwave for 4 minutes on high. Turn the corn packages over and cook for 4 more minutes. Remove the corn packages to a serving bowl.


Chicken Saltimbocca 

For 2 servings

Ingredients

2 teaspoons all-purpose flour
2 boneless skinless chicken breast cutlets (4-5 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
8 fresh sage leaves
2 thin slices prosciutto
1 tablespoon olive oil
1 tablespoon butter
1/2 cup chicken broth
2 tablespoons white wine
1/2 teaspoon cornstarch
Lemon wedges

Directions

Flatten the chicken cutlets to 1/4-in. thickness. Sprinkle both sides with salt and pepper; top each cutlet with 4 sage leaves and 1 slice prosciutto, pressing to adhere. Refrigerate uncovered until ready to cook.

When ready to cook, sprinkle each cutlet with 1 teaspoon flour.

In a large skillet, heat oil and butter over medium heat; cook chicken for 3-4 minutes on each side or until lightly browned and chicken is no longer pink. Remove and keep warm.

In a small bowl, whisk the chicken broth, wine, and cornstarch; add to the skillet, stirring to loosen browned bits from pan. Bring to a boil; cook and until reduced by half. Spoon over chicken. Serve with lemon wedges.

Sautéed Spinach

Ingredients

1 lb spinach, stems removed and chopped
2 tablespoons olive oil
1 large garlic clove, sliced thin
Salt & pepper to taste

Directions
Heat the oil and garlic in a large skillet. Add the spinach and saute for 3-4 minutes until the spinach is wilted. Season with salt and pepper to taste.

Yellow Squash Rounds

Yield: 2 servings

Ingredients

2 small or 1 medium yellow summer squash
Roasted Garlic powder
Salt & freshly ground black pepper
1/4 to 1/2 cup freshly grated Parmesan cheese

Directions

Place an oven rack in the center position of the oven.
Preheat the oven to 425°F.
Line a baking sheet with parchment paper.

Wash and dry the squash, and then cut each one into 1/4-inch thick slices. Arrange the squash rounds on the prepared pan. Lightly sprinkle the squash with garlic, salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.
Bake for 15 to 20 minutes, or until the Parmesan melts and turns a light golden brown.


Multiple varieties of peppers are abundant in my area at the Farmers’ Market and in my neighbors’ gardens. Take advantage of this great crop and make some delicious recipes. Peppers are easy to freeze. Remove the seeds and cut into sizes that you like to use. Place them in ziplock freezer bags to use in the future. That’s all it takes.

Tomatoes, corn, cucumbers, and squash are also plentiful.

Tuscan Flavored Redfish

I like to use Penzey’s Tuscan Sunset herb seasoning on fish. It is a salt-free combination of basil, oregano, red bell pepper, garlic, thyme, fennel, black pepper, and anise. However, you can use any dried Italian seasoning mix.

2 servings

Ingredients

Two thin redfish fillets, 4 oz each, or fish fillets of your choice
Penzey’s Tuscan Sunset seasoning or other dried Italian seasonings
3 small Italian frying peppers, seeded and sliced into rings
1 small red onion, sliced into rings
1 small fennel bulb, trimmed, cored and thinly sliced
1 garlic clove, minced
Salt to taste
2 tablespoons olive oil, divided
2 tablespoons freshly squeezed orange juice
A handful of finely chopped fennel fronds

Directions

Sprinkle the fish, on both sides, with the herb mix. Season with salt to taste. Set aside while the vegetables saute.


Heat 1 tablespoon of oil in a medium skillet and add the prepared peppers, onions, fennel, and garlic. Saute the vegetables until tender, about 10-12 minutes.

Push the vegetable to one side, add the remaining oil and, then, the fish. Cook the fish two minutes and carefully turn the fillets over. Cook for two minutes more. Sprinkle the fish with the orange juice and fennel fronds. Serve the fish alongside the sautéed vegetables.

Mexican Flavored Chicken Stuffed Peppers

Coleslaw is a great side for this dish.

2 servings

Ingredients

2 medium green bell peppers
1 large chicken breast, about 8 oz, cooked and shredded
1/2 cup medium spice salsa
1/2 cup shredded cheddar cheese

Directions

Cut the top off the peppers and reserve the top. Clean the peppers and remove the seeds. Stand the peppers up in a deep baking dish that is just large enough to hold the two peppers.
In a mixing bowl combine the shredded, cooked chicken with the salsa and cheese. Stuff the peppers with the mixture and place the tops back on the peppers.
Heat the oven to 350 degrees F.
Add about one inch of water to the baking dish and place the dish, uncovered, in the oven. Bake for 45 minutes. Remove the peppers to individual serving dishes, using a slotted spoon.

Summer Tomato Salad

Ingredients

1-pint grape tomatoes halved
1 celery stalk, finely chopped
1 small red onion, finely chopped
1/2 teaspoon dried Italian seasoning
1/4 cup Italian vinaigrette. recipe below
Salt & pepper to taste

Ingredients

Combine all the ingredients in a serving bowl. Let marinate at room temperature for several hours before serving.

Italian Vinaigrette

Ingredients

To make 1 cup of dressing:
Mix 1 tablespoon of dried Italian seasoning with 1 tablespoon of water in a mixing bowl and let stand 5 minutes. Add 1/3 cup red wine vinegar.
Whisk in 2/3 cup extra-virgin olive oil. Let stand several hours for the flavors to develop. Whisk again before adding to a salad.

French Basque Pipérade

My easy version of this dish is great to have in the refrigerator. It can be used as a side for grilled meat or fish and is especially good on top of an omelet. This recipe also makes a good pizza topping.

Ingredients

2 tablespoons olive oil
4 medium sweet onions, peeled, halved and cut into ½ inch thick slices
2 medium garlic cloves, minced
2 tablespoons fresh Italian parsley, coarsely chopped
1 tablespoon fresh thyme leaves, coarsely chopped
1 medium dried bay leaf
6 medium green bell peppers, cleaned and sliced lengthwise into 1/4-inch strips
Kosher salt
2 teaspoons piment d’Espelette
1 cup marinara sauce

Directions

In a large, deep skillet with a tight-fitting lid, add the olive oil. Heat over medium, Add the onion and garlic. Cook until soft and beginning to color, about 8 minutes. Stir in the herbs and pepper slices and season well with salt. Cover and cook until the peppers are slightly softened, about 10 minutes.
Stir in the marinara sauce, piment d’Espelette and season well with salt. Cook uncovered until the mixture melds and the juices thicken about 10 minutes. Remove the bay leaf and serve or store in a covered container to use during the week.


Stir-Fried Beef with Asparagus

I had enough Pork Fried Rice leftover to serve with this dish. See the recipe.

Ingredients

1 pound lean, tender beef steak (tenderloin, top sirloin, ribeye or strip steak) sliced into thin strips
1 tablespoon cornstarch
4 tablespoons peanut oil or vegetable oil, divided
1 teaspoon sesame oil
1 pound thin asparagus, trimmed, cut on diagonal into 1 1/2-inch pieces
1 small bunch green onions, cut on diagonal into 1 1/2-inch pieces
1 tablespoon minced peeled fresh ginger
1 large garlic clove, grated
1/2 cup beef broth
1 tablespoon fish sauce (nam pla)
1 teaspoon sugar

Directions

Combine beef and cornstarch in large bowl. Using hands, rub to coat well.
Heat 2 tablespoons peanut oil in large skillet over high heat. Working in batches, add beef in single layer and cook, undisturbed, until the meat begins to brown, about 1 1/2 minutes. Turn the slices over and cook until the second side browns, about 1 minute. Transfer beef to large plate.
Heat remaining 2 tablespoons peanut oil and 1 teaspoon sesame oil in the same skillet over medium-high heat. Add asparagus, green onions, garlic and ginger; sauté until vegetables are crisp-tender, about 2 minutes. Add broth, fish sauce, and sugar; bring to boil. Return beef to the skillet and cook until the sauce is slightly thickened about 1 minute. Transfer to a platter and serve with rice or fried rice.

Asian Cucumber Salad

Ingredients

2 cucumbers, peeled, seeded and cut crosswise into half moons
1 teaspoon sea salt
One small red onion, thinly sliced (about ½ cup)

Garnish
1 tablespoon sesame seeds
¼ cup unsalted peanuts, coarsely chopped

Dressing
1/4 cup unseasoned rice vinegar
1 tablespoon sesame oil
1 1/2 tablespoons Mirin
1 scallion, minced
1 clove garlic, minced
1/4 teaspoon crushed red pepper flakes (chili)
1/4 teaspoon granulated sugar

Directions

Place sliced cucumbers into a fine-mesh strainer suspended inside a medium-sized bowl. Season with the 1 teaspoon sea salt. Toss thoroughly to combine. Place in the refrigerator for at least 30 minutes up to overnight to drain the cucumbers of excess moisture.

To make the dressing: In a small bowl, combine the rice vinegar through the sugar. Whisk well and set aside.
Transfer the cucumbers to a clean kitchen towel. Pat dry. Combine the cucumbers and red onions scallions to a medium-sized bowl. Add the dressing and toss. Place the salad in the refrigerator and allow the flavors to develop, for 30 minutes or up to 1 hour, stirring occasionally.

When ready to serve, garnish with sesame seeds and peanuts.


Grilled Lemongrass Chicken

I made half the recipe to yield 2 servings.

4 servings

Ingredients

1/4 cup minced shallots
3 tablespoons lemongrass paste
3 garlic cloves, minced
1/2 teaspoon ground ginger
1/2 teaspoon freshly ground black pepper
Zest from 1 lime
2 teaspoons kosher salt
2 tablespoons peanut oil
1 tablespoon fish sauce
1 teaspoon honey
8 chicken thighs, bone-in, and skin-on or off according to preference (3½ pounds)

 

Directions

Make the marinade.

Mince the shallots and combine them with the lemongrass paste in a large bowl or ziplock bag. Add the minced garlic, ginger, black pepper, lime zest, salt, oil, fish sauce, and honey. Stir the marinade to combine all the ingredients.
Place the chicken thighs in the marinade. Massage the marinade into the chicken. Cover the bowl or seal the bag and let the chicken marinate in the refrigerator for at least one hour and up to 24 hours.

Preheat an outdoor grill for medium heat and lightly oil the grilling grates. If using a stovetop grill, heat on medium-high and oil the pan.
Remove the chicken thighs from the marinade and shake to remove excess marinade. Discard the remaining marinade.
Grill the chicken until no longer pink in the center and the juices run clear, about 10 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F.

Rainy Day Oven Method
Preheat the oven to 400°F. Place the chicken skin-side down on a wire rack placed on top of a foil-lined baking sheet.
Place the chicken in the oven and bake for 25 minutes. Turn the chicken skin-side up and bake for an additional 25 minutes or until the skin is evenly browned and the thickest part of the meat registers 165°F on an instant-read thermometer.

Pork Fried Rice

I always save one BBQ pork chop, when I make them, to use in this dish. If you want to add some spice to this dish use Asian chili oil instead of peanut oil. For a low carb version substitute four cups of cauliflower rice.

 

Ingredients

4 cups leftover cooked rice
1 cup cooked pork, finely diced
2 tablespoons Asian chili oil or peanut oil, divided
2 large eggs, beaten
3 scallions, thinly sliced
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
1/2 cup diced celery
1/2 cup finely diced banana pepper or other thin-skinned pepper
3 tablespoons soy sauce
2 teaspoons sesame oil, divided

Directions

Heat 1 teaspoon sesame oil in a large heavy skillet over high heat. Add the beaten eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.

Add 1 tablespoon chili or peanut oil to the pan along with scallions, ginger, and garlic; cook, stirring until the scallions have softened, about 30 seconds. Add banana pepper and celery; cook, stirring, until just tender, 2 to 4 minutes. Add the diced pork and cook, stirring, for 1 minute. Transfer everything to a large plate.

Add the remaining 1 tablespoon chili or peanut oil to the pan; add the rice and stir-fry 2 minutes.

Return the pork mixture and eggs to the pan; add soy sauce and sesame oil and stir until well combined. Serve with the Lemongrass Chicken.



Trizahs RANDOM THOUGHTS

ALCOHOL,BECAUSE NO GREAT STORY EVER STARTED WITH EATING A SALAD

ROCKY ROAD FAMILY

Our small family living in a 5th wheel following Dads work as a rock fall technician... what could go wrong?

My Food Farmacy

A Place of Clarity in a World of Confusing Diet Advice

I AM Chronically Courageous

Fighting Chronic Illness,,Thanking God for Waking me Up to Fight another day in the Ring of Life!!

Write your Destiny

The Writer's world

x-Fatalove

Savory & spice for the love of rice

DailYcious

Daily delicious recipes cooked with love

Cupcakes and Cube Steaks

Food, Family, and Keeping the Kids Alive

Canvassed Recipes

Let's Start Cooking....

DRA MARTHA A. CASTRO NORIEGA, MD, FACS "The Exotic Blogger"

MEDICINA AT CASTRO-SCHNEIDER GLOBAL MEDICAL SERVICES

Entropy

Boost the idea of today's science and technology.

Cupcakecacheblog

Following the world of cupcakes

coniferesetfeuillusdotcom.wordpress.com/

food, photography, & an occasional narrative

Ask Miss Whimsical

Life And More

CrapPile

A blog about writing, society, and life itself

moviewarden.wordpress.com/

Motion-picture Reviews

One Mom's Journey with CrossFit

Trials, Tribulations, & Triumphs

Zhiguai Translations

Chinese Tales of the Strange and Anomalous, translated (roughly) by Geoff Humble

torontofitchicks.wordpress.com/

Our Recipes. Our Stories. Our City.

Yummy-Ciouss

Cooking With Love, Provides Food For The Soul

Flavor Smasher

The ultimate place for smashing flavors

Dessert Times

Extra! Extra! Eat all about it!

Cheche Winnie

Sustainable Living & Wildlife Conservation in Kenya Blog

Kamau kiemo

Safety, Health and HR

Men Can Make Homes

....and quite well as well !!

Recipes by chefkreso

Cooking with imagination

Baking in the Burbs

Sweet and Savory Recipes from my House to Yours

Drawing Back The Curtain

opening...discovering...exploring....creating

Vah Foods

Happy Cooking

TravelwithIgor

Expeditions - explorations - adventures

Seasoned Scribbles

My Culinary Adventure

Living Out Loud

Body, Health and Soul

Commememucho

Rincón de ideas y de recetas sencillas

Pizza Pals

Because talking about pizza is always fun!

Building The Love Shack

This is the story of building a cottage , the people and the place. Its a reminder of hope and love.

The Gypsy Indian

A Travel And Lifestyle Blog

Poems Found

Once lost

Lickmyspatula

Delicious and easy recipes, awesome pictures, cooking tips

The Helsingian Pathfinder

the inward path is the way ahead

My Self-Made Mess

Too much month, not enough money

A Sliver of Life

A harmony of hues, melodies, aromas, flavours and textures that underlies our existence!

Live to Eat

Making memories one meal at a time.

Jodi Ambrose's Blog

Proud to be a sass-mouth!

%d bloggers like this: