Baked Cod
2 servings
Ingredients
12 oz Cod fillet, cut into 2 equal pieces
2 tablespoons chopped fresh parsley leaves
1 tablespoon olive oil
Lemon Sauce
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 tablespoon melted butter
2 garlic cloves, minced
Fish Coating
3 tablespoons all-purpose flour
½ teaspoon ground coriander
½ teaspoon sweet Spanish paprika
¼ teaspoon ground cumin
½ teaspoon salt
1/4 teas[oon black pepper
Directions
Preheat oven to 400 degrees F.
For the sauce
Mix together the lemon juice, olive oil, and melted butter in a shallow bowl. Set aside. Do not add the garlic yet.
In another shallow bowl, mix the all-purpose flour, spices, salt, and pepper. Set next to the lemon sauce.
Heat 1 tablespoon olive oil in a medium oven-proof skillet over low heat.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
Place the fish in the skillet, turn up the heat to medium, and sear the cod on each side to give it some color, but do not fully cook (about 2 minutes on each side).
Remove the skillet from heat.
To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the preheated oven until the fish flakes easily with a fork (8 minutes). Remove from the oven and sprinkle chopped parsley. Serve immediately.
Fresh spaghetti with Artichokes and Zucchini
4 servings
Ingredients
1 medium zucchini, diced
1/4 cup extra virgin olive oil
1 clove garlic, minced
½ cup grape tomatoes, halved
½ cup jarred marinated artichoke hearts, drained and sliced
12 oz fresh spaghetti pasta
Salt
1 tablespoon fresh parsley, chopped
1/2 cup Parmigiano Reggiano cheese, freshly grated
½ teaspoon coarse crushed black pepper
Directions
Season zucchini with salt. Drain in a colander for 30 minutes.
Cook pasta according to package directions. Drain. Add pasta to the skillet
Heat olive oil in an empty pasta pot.
Add zucchini and saute until tender, about 2 minutes.
Add artichokes and tomatoes and cook 2 minutes.
Add garlic and saute for 1 additional minute. Add cooked pasta and mix gently while heating pasta.
Add parsley and Parmigiano cheese and toss gently.. Serve.
4 servings
Ingredients
12 ounces fresh fettuccine pasta
2 tablespoons butter, divided
16 ounces bay scallops fresh or frozen
12 large shrimp, peeled and deveined
1 fresh red chili pepper, seeded and minced
1 shallot, minced
3 garlic cloves minced
1 tablespoon anchovy paste
1 teaspoon fresh oregano or fresh basil
1/2 cup dry white wine
1/2 cup Meyer lemon juice
1/2 cup halved cherry tomatoes
½ cup jarred marinated artichoke hearts, drained and sliced
Salt and pepper
Directions
Boil water in a large pot for pasta and cook the pasta for two minutes less than the package instructions for al dente.
Heat 1 tablespoon butter in a large, deep skillet and sear the shrimp for 2 minutes on each side. Remove to a bowl. Add the remaining butter, chili, shallots, and garlic, and saute for 2 minutes. Add the wine and cook for 2 minutes. Add the lemon juice and cook for 2 minutes.
Add the anchovy paste, oregano, articles hearts, and the tomatoes. Cook for 3 minutes. Add the bay scallops, reduce the heat to low, and cook at a simmer for 1 minute.
Add the shrimp back into the skillet along with the cooked pasta. Toss gently and heat the mixture for 2 minutes. serve in pasta bowels along with crusty Italian bread.
Even though this pizza is vegetarian, I call it an antipasto pizza because the topping ingredients I use are found in antipasto appetizers.
For Homemade Pizza Dough
1 teaspoon instant yeast
1 teaspoon honey
1 cup lukewarm water
3 cups bread flour
1 teaspoon salt
1 tablespoon extra virgin olive oil
Directions
Combine all the dough ingredients 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 6 minutes. Place in a greased bowl, cover, and let rise until doubled.
Antipasto Pizza
Ingredients
lb whole milk mozzarella cheese, cut into thin slices
1 lb pizza dough, store-bout or homemade, at room temperature
Grated Parmesan Cheese
½ cup sliced sun-dried tomatoes packed in oil
½ cup chopped oil-cured black Italian olives
8 artichoke hearts packed in oil and sliced
¼ of red bell pepper sliced thin
¼ of red onion, sliced thin
Olive oil
For The Pizza
Preheat the oven to 500 degrees F. Oil a 16-inch pizza pan.
Press the dough out in the pan to its edges. Top the dough with the mozzarella slices. Scatter the sun-dried tomatoes, olives, artichokes, bell pepper, and onion evenly over the cheese. drizzle with a little olive oil and sprinkle with Parmesan cheese.
Bake the pizza on the bottom rack of the oven for 15 -18 minutes, until the crust is lightly brown.
Let stand for 5 minutes before slicing.
4 servings
Ingredients
2 teaspoons minced garlic, divided
2 tablespoons olive oil, divided
1 teaspoon salt, divided
1/4 teaspoon dried thyme
1/2 teaspoon black pepper, divided
1 lb medium potatoes, halved
Cooking spray
4 skinless, boneless chicken breasts
1/4 cup all-purpose flour
Half of the red onion, sliced
3/4 cup low-sodium chicken broth
1/4 cup chopped pepperoncini peppers
1/4 cup green olives
1 cup chopped plum tomato
1 tablespoon chopped fresh basil
1 (14-ounce) can of artichoke hearts, drained and quartered
1/2 cup feta cheese
Directions
Preheat oven to 400°F.
For the potatoes
Combine 1 teaspoon garlic, oil, 1/2 teaspoon salt, thyme, 1/2 teaspoon black pepper, and potatoes in a baking pan coated with cooking spray. Bake at 400degrees F° for 45 minutes or until tender.
For the chicken
In a large ovenproof skill, heat 1 tablespoon olive oil over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/2 teaspoon black pepper. Coat in flour, shaking any excess off the chicken cutlets.
Add chicken to pan; sauté 3-4 minutes or until lightly browned. Remove chicken from pan.
Add onion to pan; sauté 5 minutes. Stir in broth and bring to a boil. Stir in 1 teaspoon of garlic, 1/4 teaspoon salt, tomato, basil, pepperoncini, olives, and artichokes. Simmer for a minute or two. Place browned chicken cutlets on top. Place the skillet in the oven and bake for 20 minutes along with the potatoes.
Sprinkle with feta cheese and serve with the potatoes.
Farro
One of the seven original grains cited in the Bible, farro was popular for hundreds of years until modern baking techniques left it behind. Americans are finding it again and realizing that this savory and tasty grain has many modern uses. Italians not only like to use it in bread but also in cakes, pizza, and soups. Related to wheat but very different, this grain is friendly to the body, a great source of fiber, and naturally contains high levels of nutrients, vitamins, and protein.
Farro with Artichokes
Makes 6 servings, about 1 cup each
In this dish, farro stands in for rice in a risotto-like dish, full of tomatoes, artichokes, and fresh basil.
1 1/2 cups farro, rinsed
1 sprig of fresh sage
1 sprig of fresh rosemary
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 teaspoon finely chopped garlic
1-15-ounce can no sodium added, diced tomatoes drained well
1 9-ounce box frozen artichoke hearts, thawed and coarsely chopped
1/4 cup torn fresh basil leaves
1/2 teaspoon coarse salt
Freshly ground pepper to taste
Pinch of crushed red pepper
1 1/2-2 cups reduced-sodium chicken broth, vegetable broth, or water
1/2 cup grated Pecorino Romano cheese, divided
1 teaspoon freshly grated lemon zest
Directions
1. Place farro in a large saucepan and cover with about 2 inches of water. Add sage and rosemary. Bring to a boil; reduce the heat and simmer, uncovered, until the farro is tender but still firm to the bite, 20 to 30 minutes. Remove the herbs and drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Add garlic and cook, stirring, for 1 minute. Stir in the farro, tomatoes, artichokes, basil, salt, pepper, and crushed red pepper.
3. Add 1/2 cup broth (or water), bring to a boil over medium heat, and cook, stirring, until most of the broth is absorbed. Repeat with the remaining broth (or water), adding it in 1/2-cup increments and stirring until it’s absorbed and the farro is creamy but still has a bit of bite, about 10 minutes total. Stir in 1/4 cup cheese and lemon zest. Serve sprinkled with the remaining 1/4 cup cheese.
Italy‘s Other National Dish-Polenta
Polenta, a coarsely or finely ground yellow or white cornmeal, has been called by some the “Italian grits” and there are similarities to the hominy grits that are so popular in the southern United States. The key to the popularity of Polenta is its versatility. It can be served with nearly anything and that is why it has spread to every corner of Italy, where Italians always make use of what is locally grown or raised. Soft polenta is often a replacement for bread during a meal, or instead of the pasta course, served with butter and cheese and possibly shaved truffles. Polenta can also be served as a side dish to regional meat dishes such as Osso Bucco, chicken, and fish. Polenta in cake form can be layered with Parmigiano-Reggiano cheese and baked.
Italian Style Braised Pork Chops With Polenta
- 4 boneless loin pork chops (about 1 inch thick) and trimmed of all fat
- 1/4 cup of flour
- 1 onion, sliced thin
- 1 green bell pepper, sliced thin
- 1/2 cup of sliced white mushrooms
- 1-15 oz. can of diced tomatoes ( no salt added)
- 2 cloves crushed garlic
- 1 teaspoon of dried oregano
- 2 tablespoons olive oil
- 1 teaspoon fresh ground black pepper
- salt and pepper to taste
Directions
Sprinkle chops with salt and pepper. Dredge chops in flour.
Heat oil in a large skillet with a cover. Brown chops on both sides. Add onions, sweet peppers, garlic, and mushrooms and cook for 10 minutes. Add tomatoes and oregano and cover and let simmer for about an hour until tender.
POLENTA
- 6 cups of water
- 2 cups of instant polenta
- 2 tablespoons of olive oil
- Salt and fresh ground pepper, to taste
- 1/2 cup grated Parmesan cheese
Extra squares of Polenta can be frozen for future meals.
Polenta Squares
Tuna Coating
1 tablespoon ground coriander
1 tablespoon ground fennel
2 teaspoons coarsely ground black pepper
1 tablespoon flour
Tuna
2 tuna fillets about 1 lb total
1 tablespoon olive oil
Peppers and Onions
1 cup sliced Italian Frying Peppers
1/2 cup sliced onion
1 garlic glove, smashed
1/4 cup torn fresh mint leaves
Coarse sea salt and black pepper
1 tablespoon olive oil
Beans
One 15 ounce can cannellini or navy beans, drained, rinsed or ½ cup dried beans soaked overnight and cooked. (See recipe below)
1/2 cup jarred baby artichoke hearts, cut in half
1/2 cup sliced sun-dried tomatoes
2 tablespoons olive oil
Directions
For the peppers and onions
Heat oil in a large deep skillet and add the garlic clove. Add the peppers and onions. Saute until tender about 5-6 minutes. Add the mint and season with coarse salt and pepper. Remove from the skillet and place on a serving platter.
For the tuna
Combine the coating mixture in a shallow dish.
Rinse the fillets in cold water, letting the water drip off but don’t dry the fish.
Coat the tuna fillets in the coating mixture.
Add the 1 tablespoon oil and heat. Carefully place the tuna fillets into the skillet. A spice crust should form within 1 minute. Using a wide spatula, turn the tuna fillets over, lower the heat to medium, and cook for 2-5 minutes to the desired doneness. Place the cooked tuna on the bed of onions and peppers.
For the beans
Heat the oil in a small saucepan and add the remaining ingredients. Heat over low just until hot. Serve with the tuna fillets.
How To Cook Dried Beans
Ingredients
8 ounces (1 cup) dried beans
1 small onion
2 garlic cloves, unpeeled, lightly smashed
Half a serrano or jalapeño pepper seeded, or 1/8 teaspoon red pepper flakes
3 to 4 fresh thyme sprigs or ½ teaspoon dried
1 bay leaf
1/2 teaspoon kosher salt
Directions
Place the beans in a large saucepan, add enough cool water to cover by 1½ inches, and soak overnight at room temperature. Drain.
Place the soaked beans in a large saucepan with water to cover by 1½ inches. Add the onion, garlic, chili, thyme, and bay leaf. Bring to a low boil over moderate heat, then reduce the heat to low. Cook the beans at a bare simmer until they are just tender but not mushy, about 30-45 minutes. If necessary, replenish the water, so that it stays 1 inch above the top of the beans. Halfway through the cooking time, stir in the salt.
Remove from the heat. If you are using them right away, drain the beans. Remove and discard the onion, garlic, chili, thyme sprigs, and bay leaf. If you are not using the beans immediately, allow the beans to cool in their cooking liquid before draining. (Keep the cooking liquid to reheat the beans or to use in many of the recipes that follow.) You can keep beans, covered and refrigerated, for up to 3 days.
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
Directions
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 450 degrees F and let the oven heat for 30 minutes.
Pizza Ingredients
8 oz Italian fontina cheese, sliced
2 cups shredded mozzarella cheese
Topping Ingredients
¾ cup green Italian olives pitted and chopped
½ cup pitted and sliced Kalamata olives
½ sliced roasted red peppers
½ cup baby artichoke hearts, sliced in half
3 tablespoon capers
Directions
Combine the topping ingredients together in a medium mixing bowl.
Prepare the crust: flour your hands lightly and pat the dough evenly into a lightly oiled 16″ pizza pan.
Top the crust with the sliced fontina followed by the shredded mozzarella. Sprinkle the topping ingredients evenly over the cheese.
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.
Tuna Steak
2 servings
Rub
1 tablespoon coriander seeds
1 tablespoon fennel seeds
2 teaspoons black pepper
1/2 teaspoon rosemary sea salt
Tuna
16-ounce tuna steak (1 inch thick)
1 tablespoon olive oil
Salt
Directions
To prepare the spice blend, grind all spices in a mini-food processor or spice grinder until they are powdery. Spread the spice mixture evenly on a large plate. I used half the rub for one tuna steak. save the remainder for another time.
Rinse the tuna fillets and pat dry. Place one side of the tuna on the spice mixture.
In a 10 inch non-stick skillet, heat olive oil over high heat until almost smoking. Carefully place the tuna steak, spiced side down, into the skillet. A spice crust should form within 1 minute. Cook 3 minutes more. Using kitchen tongs, turn the tuna over, lower the heat to medium, and cook for 4 minutes or to your desired doneness.
To plate
Cu the tuna steak into two equal portions and place on individual serving plates. Place a handful of arugula on each plate and top with bean salad. Serve the Tzatziki sauce on the side.
Cannellini Bean Salad
Ingredients
1 (15.5 ounces) can cannellini beans, drained, rinsed ( or 2 cups cooked dried beans; directions below)
1 cup frozen and cooked or jarred in water artichoke hearts
1 cup sliced fresh grape tomatoes, cut in half
1/4 cup chopped red onion
2 cups arugula
Dressing
2 tablespoons olive oil
2 teaspoons lemon juice
1 small garlic clove, minced
1/4 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon paprika
1/4 teaspoon salt
Fresh ground black pepper to taste
Directions
In a serving bowl, mix together the dressing ingredients. Add the cooked or canned beans, sliced artichokes, sliced tomatoes, and red onion. Stir into the dressing. Refrigerate. Remove from the refrigerator 1 hour before serving and let stand at room temperature until serving time.
How to cook dried beans
1 Pound Dried White Beans (Cannellini)
Pinch Baking Soda
Carrot, Cut In Half
1 Celery Stick, Cut In Half
1/2 Onion, Peeled And Quartered
1 Sprig Rosemary
Directions
The night before serving, rinse the beans picking out any bad ones and place in a large bowl. Cover with water, add a pinch of baking soda and let soak at least 12 hours.
The next day, drain well. Place the beans in a heavy stockpot with the vegetables and rosemary and bring to a boil. Reduce the heat to a simmer and cook until the beans are tender about 45 minutes. Drain, remove the vegetables and rosemary sprig.
Tzatziki with Feta
Ingredients
Half of an English cucumber, unpeeled
1 1/2 cups plain whole-milk Greek yogurt
1 clove garlic, minced
1/2 cup crumbled Greek feta cheese
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 tablespoons finely chopped fresh parsley
1/2 teaspoon Greek seasoning
Directions
Seed and finely chop the cucumber. In a medium bowl, stir together the cucumber and yogurt. Stir in the remaining ingredients and mix well. Refrigerate for several hours before serving.
Stuffed Pork Chops
For two servings you need
Ingredients
Freshly ground black pepper
2 one-inch thick boneless pork chops (about 6 oz each), trimmed of all fat and butterflied
½ cup creamed spinach (see recipe below) (leftover or frozen and defrosted)
4 slices Prosciutto di Parma
2 tablespoons olive oil
1 tablespoon butter
Half of a 9 oz.package of frozen artichoke hearts, thawed
2 large or 3 medium shallots peeled and halved
1 large clove garlic, thinly sliced
2 sprigs fresh thyme
Directions
Heat the oven to 400°F.
Pound the butterflied pork lightly just to even out their thick areas. Season the pork chops with black pepper.
Place ¼ cup creamed spinach on half of each pork chop. Fold the uncovered side over the filling. Wrap each chop with two slices of prosciutto.
Heat the oil and butter in a medium ovenproof skillet over medium-high heat, add the chops and brown the bottom side. Turn the chops over, add the garlic, artichokes, and shallots to the pan and cook until the second side is brown.
Stir the vegetables occasionally. Add the thyme and place the pan in the oven. Cook the pork until an instant-read thermometer inserted in the center of a chop reads 140°F, about 6-8 minutes.
Creamed Spinach
This is the recipe I use for creamed spinach. I made it for Thanksgiving and had some leftover.
8 servings
Ingredients
2 tablespoons butter
1/4 cup minced onion
1 garlic clove, grated
1/2 cup heavy whipping cream
1/4 cup cream cheese with chives and onion
1/2 teaspoon salt
1/4 teaspoon pepper
Two 16 oz packages frozen spinach, defrosted and squeezed dry
Directions
In a large skillet, heat butter over medium heat. Add onions; cook and stir 5 minutes or until tender. Add garlic and stir in cream cheese until melted. Add cream and salt and pepper to taste. Add spinach; cook, covered, 3-5 minutes or until the spinach is soft, stirring occasionally. Can do ahead and reheat in the microwave.
Oven Roasted Cauliflower Steaks
4 servings
Ingredients
1 large head of cauliflower
Olive oil
1 large garlic clove, grated
2 teaspoons dried Italian seasoning
Salt and pepper to taste
4 tablespoons shredded Parmesan cheese
Directions
Remove the outer leaves and trim the stem end.
Hold the cauliflower with its stem on a cutting board.
With a sharp knife, make one cut through the center of the cauliflower to divide it in half.
Cut each half into two 3/4-inch thick slices. Save the ends for another recipe.
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
Place the cauliflower steaks on the prepared baking sheet. Sprinkle with the garlic, salt, and pepper to taste. Drizzle with olive oil and sprinkle the Italian seasoning evenly over the cauliflower. Top each cauliflower steak with 1 tablespoon of Parmesan cheese.
Roast the cauliflower steaks in the preheated oven for 30 minutes or until tender and golden.
So many more options become possible in March. Here, on the Gulf Coast, strawberries are in season and they are beautiful. They taste wonderful in a smoothie. I look forward to this time of year, so I can purchase artichokes because we love them stuffed. Asparagus make delicious salads and so does fennel. And, broccoli rabe is at its best in the spring, so look for it at your market.
Stuffed Artichokes
Italian Seasoned Fresh Bread Crumbs
Ingredients
2 cups fresh bread crumbs (about 8 slices of regular, low carb or gluten-free bread), crusts removed
1 teaspoon sea salt
1 teaspoon dried Italian seasoning
1 teaspoon black pepper
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
Directions
Tear the bread slices into pieces. Process into crumbs and place in a mixing bowl. Add the remaining ingredients and stir until thoroughly combined.
Artichokes
Serves 4
Ingredients
4 large artichokes, trimmed
Lemon juice
2 cups Italian seasoned “bread” crumbs (see recipe above)
8 cloves garlic, smashed with the flat of your blade and minced
1 teaspoon crushed red pepper flakes (chili)
1 cup grated Parmesan cheese
4 tablespoons extra virgin olive oil
Boiling water
Directions
Cut off the stems so the artichokes will stand upright. Slice off the top third of the artichokes and pull off some of the tough outermost leaves.
Trim off the pointed tips of the remaining leaves with kitchen shears. Wash the artichokes and turn them cut side-down to drain.
Rub the cut parts with a little lemon juice. Use your thumbs to open the leaves the rest to make room for stuffing and set aside.
Heat the oven to 425° F and place a small stock pot or tea kettle with water on the stove to boil.
Combine the bread crumbs, garlic, cheese and red pepper flakes.
Stuff one artichoke at a time by scooping out 1/2 cup of stuffing, placing the artichoke in the bottom of the bowl and sprinkling with the 1/2 cup of stuffing.
Use your fingers to work the stuffing in between the leaves. Be sure to get a bit of the stuffing between each of the outer leaves and in the top.
Transfer the stuffed artichokes to a baking dish just large enough to hold the artichokes upright.. Continue until all artichokes are stuffed and placed in the baking dish.
Drizzle each artichoke with lemon juice and olive oil. Pour boiling water from the kettle or pot to fill the dish about an inch high.
Cover the dish tightly with aluminum foil and bake about 45 minutes. Check for tenderness by sliding a knife easily through the base of the artichokes.
Once tender, uncover and bake for 15 minutes, or until the artichokes turn golden brown.
Place each artichoke in an individual bowl and pour some of the broth in the baking dish over the artichokes before serving.
Spring Asparagus Salad
Serves 2
Variations: add cooked beets or crispy bacon to the salad.
Ingredients
Kosher salt
1 bunch fresh, thin asparagus
Juice from 1 lemon
2 tablespoons extra-virgin olive oil
1 tablespoon whole-grain or Dijon-style mustard
2 hard-boiled eggs, chopped
3 scallions (green onions), sliced thin
Bibb Lettuce cups
Directions
Bring a large pot or deep skillet of water to a boil over high heat. Add a generous pinch of salt.
Trim and discard the tough woody asparagus ends.
Carefully place the asparagus spears in the boiling water and cook for 3-4 minutes, or just until the vegetable is bright green and tender but not soft.
Drain and place the asparagus in a large dish filled with ice water.Let the asparagus cool in the ice bath for about 5 minutes.
Transfer the asparagus to a kitchen towel to dry. Cut the asparagus into two-inch pieces and then place them on a platter or individual salad plates lined with lettuce.
Whisk together the lemon juice, oil, mustard and a pinch of salt in a liquid measuring cup, until well blended, to form a vinaigrette.
Sprinkle the sliced scallions over the asparagus and then sprinkle the chopped egg on top.
Spoon the vinaigrette over the salad and toss gently to coat.
Easy Strawberry Smoothie
Serves: 2
Ingredients
2 cups fresh or frozen strawberries
1 cup plain Greek yogurt
1 cup regular milk or unsweetened almond or coconut milk
Sweetener of choice to taste
Directions
Place all the ingredients in a blender and blend until smooth. Pour into glasses to serve.
Fennel Walnut Chicken Salad
Ingredients
1 whole boneless, skinless chicken breast or 2 halves, cooked and diced
1/2 of a fennel bulb, coarsely chopped
1/4 cup finely chopped red onion
1/4 cup toasted walnuts, chopped
2 tablespoons freshly squeezed lemon juice
1 teaspoon roasted garlic powder
1/4 teaspoon fennel seeds
1/4 teaspoon coarse black pepper
1/4 cup mayonnaise
Salt
Directions
In a large bowl, toss the chicken cubes with the lemon juice, garlic powder, fennel, fennel seeds, black pepper and walnuts until combined.
Add the mayonnaise to the chicken mixture and toss to coat thoroughly. Taste the salad and see if you would like to add salt.
Cover the salad and place in the refrigerator for at least an hour.
Broccoli Rabe Parmigiano
Serves 3
Ingredients
2 tablespoons extra virgin olive oil
2 cloves garlic
1/4 teaspoon crushed red pepper flakes (chili)
2 lbs Broccoli Rabe
1/2 cup chicken broth
2 tablespoons fresh lemon juice
1 tablespoon lemon zest
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup grated Parmesan cheese
4 oz cooked pasta, optional
Directions
Cut off about one inch from the bottom of the broccoli rabe stalks. Wash the broccoli very well. Cut into two-inch lengths.
In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
Add broccoli rabe, broth, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until the broccoli rabe is crisp-tender.
Add the salt, black pepper and grated cheese. Mix well and cover the pan. Let the mixture sit for five minutes before serving. This sauce is delicious served over pasta.
