Healthy Mediterranean Cooking at Home

Category Archives: broccoli

Beef Marinade
1 tablespoon minced fresh ginger
2 teaspoons soy sauce
2 teaspoons Shao Hsing rice wine
11 ∕2 teaspoons cornstarch
1∕2 teaspoon salt
1 teaspoon sesame oil
1 pound boneless steak, all fat removed and cut diagonally across the grain into thin slices

Stir-fry Sauce
1 tablespoon Shao Hsing rice wine
2 tablespoons oyster sauce
2 teaspoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon Sriracha (hot chili sauce)
2 teaspoons honey
1 tablespoon minced garlic
1 teaspoon sesame oil
1/2 cup lower-sodium beef broth
1 tablespoon cornstarch

Stir-fry
8 dried Shiitake Mushrooms
4 cups chopped broccoli florets (3 stalks)
Water
3 sliced green onions
1/2 cup walnut pieces, toasted and coarsely chopped
2 tablespoons peanut oil

Directions

In a medium bowl combine the beef, ginger, 2 teaspoons soy sauce, 2 teaspoons rice wine, cornstarch, salt, and sesame oil. Refrigerate for 2-3 hours.
Pour boiling water to cover over the shiitake mushrooms and let them sit for 30 minutes. Drain and slice into thin strips. Set aside.
Bring a pot of water to a boil and add the broccoli. Blanch for 2 minutes. Drain and set aside.

In a small bowl combine the stir-fry sauce ingredients.

Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat. Swirl in 1 tablespoon of the peanut oil and carefully add the beef, and spread it evenly in one layer in the pan. Cook undisturbed 1 minute, letting the beef begin to sear. Then stir-fry 1 minute, or until the beef is lightly browned but not cooked through. Transfer the beef to a plate.

 

Swirl the remaining 1 tablespoon peanut oil into the wok, add the green onions and broccoli and stir-fry 15 seconds or until just combined.

Return the beef with any juices that have accumulated to the pan. Add the mushrooms and swirl in the stir-fry sauce mixture into the pan. Cook until the beef is just cooked through and the sauce has thickened. Stir in walnuts.

Transfer to a serving bowl. Serve with rice or cauliflower rice, if desired.


Thanksgiving Sausage Stuffing

Ingredients

8 cups Italian bread, cut into ½ inch cubes
2 tablespoons olive oil
1 lb sweet Italian sausage, casings removed
1 large onion, diced
2 large ribs celery, cut into 1/4-inch dice
4 cloves garlic, finely chopped
2 teaspoons fresh thyme
1 tablespoon chopped sage
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon crushed red pepper flakes
1 cup chicken broth

Directions

Place the bread cubes into a very large bowl and set aside. Place a large sauté pan over medium heat and add the olive oil and the sausage.

Cook, breaking up the sausage with a wooden spoon or spatula, cook until light brown, about 5 minutes.

With a slotted spoon, transfer the sausage to the bowl of cubed bread.

In the fat left in the pan, sauté the onions, celery, and garlic until the onions are soft, 8 to 10 minutes.

Stir in the thyme, sage, salt, and peppers, cook 1 minute and, then, add the mixture to the cubed bread.

Add the broth to the bread mixture; stir until well combined.

Place the stuffing in a large baking dish and bake in the oven for the last hour that the turkey cooks.

Pumpkin Pie

Pat-in-the-Pan Pie Crust

Ingredients

1 1/2 cups unbleached all-purpose flour
1/2 teaspoon salt
1 teaspoon sugar
1/4 teaspoon baking powder
1/3 cup vegetable oil
3 tablespoons water

Directions

Whisk together the flour, salt, sugar, and baking powder in a 9-inch pie plate. Whisk together the oil and water, then pour over the dry ingredients.

Stir with a fork until the dough is evenly moistened. Pat the dough across the bottom of the pie pan and up the sides.

A flat-bottomed measuring cup can help make the bottom even. Press the dough up the sides of the pan with your fingers, and flute the top.

Chill in the refrigerator while you make the filling.

Pumpkin Pie Filling

Ingredients

2 1/2 cups pumpkin puree
1/4 cup maple syrup
1/3 cup brown sugar
1/2 cup whole milk
1 tablespoon vegetable oil
2 1/2 tablespoons cornstarch
1 1/2 teaspoons pumpkin pie spice (or a mix of ginger, cinnamon, nutmeg & cloves)
1/4 teaspoon sea salt

Filling Directions

Preheat the oven to 350 degrees F.

Add all the pie filling ingredients to a blender and blend until smooth, scraping down the sides as needed. Taste and adjust seasonings, if needed.

Pour the filling into the chilled pie crust and bake for about 60 minutes.

The crust should be light golden brown and the filling should be set.

Remove the pie from the oven and let cool completely before loosely covering and transferring to the refrigerator to fully set overnight.

Stuffed Acorn Squash

Directions for preparing the squash:

Cut a thin slice off from the top & bottom of one acorn squash (just enough to leave a flat edge, so the squash can stand up on both ends).

Cut the squash in half, horizontally, so you have two bowl shapes. Scoop out the membranes and seeds and discard them.

Place the squash in a greased baking dish cut-side up. Brush the inside with the olive oil and sprinkle with salt and pepper.

Roast the squash halves for 30 minutes.

Squash Filling

Combine the following:

2 tablespoons minced onion
2 tablespoons diced celery
1/4 cup diced, peeled pear
1/4 cup diced, peeled apple
2 tablespoons fresh cranberries
1 teaspoon chopped fresh sage
1 teaspoon chopped fresh thyme
1/4 cup cooked brown rice

Place the filling mixture in the partially cooked squash halves. Place the filled squash in the oven and bake 30 minutes.

Cipollini Onions

Cipollini means little onion in Italian.

Serves 4

Ingredients

2 tablespoons olive oil
16 cipollini onions, trimmed and peeled
Coarse salt and freshly ground pepper
2 tablespoons balsamic vinegar
2 teaspoons honey
3/4 cup low-sodium chicken broth
3 sprigs fresh thyme
2 cloves garlic, crushed

Directions

Preheat the oven to 400 degrees F.

Heat olive oil in a medium ovenproof skillet over medium heat. Add onions, stem side down, and cook until lightly browned 2 to 3 minutes. Turn and continue browning on the opposite side, about 2 minutes more. Season with salt and pepper.

Add vinegar and honey; cook, until slightly syrupy, about 2 minutes. Add chicken broth, thyme, and garlic; bring to a boil. Transfer skillet to oven and roast until onions are easily pierced with the tip of a sharp knife, 15 to 20 minutes.

Roasted Broccoli Florets

Ingredients

1 large head of broccoli
2 garlic cloves, peeled and thinly sliced
Extra virgin olive oil
1 teaspoon kosher salt
1/4 teaspoon red pepper flakes
1/2 cup freshly grated Parmesan cheese

Directions

Preheat oven to 425 degrees F.

Wash the broccoli and cut the broccoli florets from the thick stalk, leaving some of the stalk attached. Pull the florets apart. You don’t want the pieces too small.

Place the broccoli florets in a single layer in an oiled baking pan. Toss the garlic and broccoli together and drizzle with about 3 tablespoons of olive oil. Sprinkle with salt and red pepper flakes.

Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and sprinkle with the cheese. Toss and serve.


Roast Lamb Chops With Potatoes and Broccoli Florets  – the Italian Way

2 servings

Ingredients

4 loin lamb chops
2 unpeeled Yukon Gold potatoes, about 12 oz total
2 large garlic cloves, sliced and divided
1 lemon zested and cut into quarters
1 cup white wine
2 chopped sprigs fresh sage leaves and 2 sprigs fresh oregano, divided
2 chopped fresh rosemary sprigs, divided
1/2 cup extra virgin olive oil, divided
Coarse Sea Salt to taste
Black Pepper to taste
10 oz pkg frozen broccoli florets, defrosted

Directions

Place the lamb chops in a plastic ziplock bag, add some salt, the lemon zest, 1 sliced garlic clove, 1 sprig of rosemary, 1 sprig of sage, 1 sprig of oregano, a sprinkle of black pepper, the white wine and 1/4 cup extra virgin olive oil. Marinate for about 2 hours turning them occasionally.

Cut the potatoes into long wedges and put them in a bowl or bag with cold water and let rest while the lamb marinates. (This helps remove the starch and creates a potato that does not get mushy).

Using a slotted spoon, drain the potatoes, transfer them to a roasting pan, large enough to also hold the lamb and broccoli; add salt to taste, 1 sliced garlic clove, the remaining chopped rosemary, sage, and oregano sprigs, a pinch of black pepper and 1/4 cup extra virgin olive oil. Toss well and roast for 20 minutes at 400 F.

Remove the pan from the oven, tuck the chops in among the potatoes reserving the marinade, and scatter the broccoli florets around the outside of the potato/lamb mixture.

Sprinkle with the lamb marinade and roast another 15-20 minutes, depending on how you like lamb cooked. Serve with lemon wedges.


This method I learned for cooking thick pork chops and put into practice makes delicious tender and juicy thick cut pork chops.

Make a simple brine:
I adapted a recipe from The Great Meat Cookbook by Bruce Aidells.
The recipe makes enough for 4 regular pork chops or 2 thick ribeye chops.

Ingredients

4 cups ice-cold water
1/4 cup Diamond Crystal Kosher salt
1/4 cup firmly packed brown sugar

Directions

Stir together the water, salt, and sugar until dissolved. Place pork chops in a zipper-lock bag. Pour in the brine and seal the bag. Place the bag in a bowl in case it leaks and refrigerate for 2 to 6 hours, depending on the thickness of the chops. Remove the chops, discard the brine, and pat the chops dry. Proceed with the recipe, or wrap the chops in plastic wrap and refrigerate until ready to cook, up to 2 days.

Ribeye Pork Chops

4 servings: One 16 oz chop was enough for my husband and me for one dinner. I made both with the recipe below and saved the other for a second dinner. See below.

Ingredients

1 tablespoon olive oil
2 thick bone-in pork ribeye chops (2 ribs on each chop; 16 oz ounces each), brined
Kosher salt, freshly ground pepper
Freshly ground pepper
8 sprigs sage
2 garlic cloves, peeled, smashed
2 tablespoons unsalted butter

Directions

Heat oil in a large, deep skillet over medium-high. Season pork chops all over (including the fat cap) with a generous amount of salt and pepper. Cook pork chops until the bottom sides are golden brown, about 1 minute. Turn and cook on the other side about 1 minute before turning again. Don’t forget the sides of the chops.

Repeat this process, turning every minute until chops are deep golden brown on all sides and an instant-read thermometer inserted into the thickest part registers 138°F, about 8–10 minutes (total cooking time will depend on the thickness of the chops).

Remove the pan from the heat and add the sage, garlic, and butter, smashing garlic into butter. Return pan to the heat, tilt skillet and spoon foaming butter and drippings over the pork chops several rimes, making sure to baste the fat cap as well as the rib. Transfer pork chops to a cutting board and let rest at least 5 minutes (or until the pork registers 145°F).

Thinly slice the meat and transfer to a serving platter or cut the pork between the ribs and serve whole with any juices from the cutting board spooned over the top.

Serve with your favorite sides. The first night I cut one pork rib in half and served Eggplant Parmesan and Sauteed Spinach with the chop. I wrapped the second chop in foil and refrigerated it for later in the week.

Later in the week, I cut the second rib chop in half and brushed it with Chili-Ginger Sauce/Marinade. I placed the cut chop under the broiler to glaze the pork on both sides. Use storebought of my recipe below:

Chili-Ginger Sauce

Ingredients

1 tablespoon cornstarch
1/4 cup orange juice
2 tablespoons reduced-sodium soy sauce
2 tablespoons tomato paste
2 tablespoons honey
1 tablespoon apple cider vinegar
1/2 teaspoon Sriracha chili sauce or hot pepper sauce
2 garlic cloves, minced
2 teaspoons minced fresh ginger

Directions

Place all the ingredients in a saucepan, bring to boil, stirring, then reduce heat and simmer for 15 minutes.

I served the glazed pork over my recipe for Asian Stir Fry Vegetables and Noodles. See recipe. 

 


Whole Oven Roasted Broccoli With Cheese Sauce

For 2 servings

Ingredients

Roasted Broccoli
2 whole broccoli stalks
Olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper

Cheese Sauce
1/2 cup heavy cream
1/2 cup sharp cheddar cheese grated
1/2 teaspoon Dijon mustard

Directions

Preheat oven to 400 degrees F.
Peel the broccoli stalks and trim off the bottom of the stalks. Spray a baking dish with olive oil spray. Add the broccoli stalks. Season with salt and pepper. Drizzle with olive oil.
Roast until the stalks are fork-tender, 25-30 minutes. Pour cheese sauce over roasted broccoli and serve.

To make the cheese sauce
Combine the ingredients in a glass dish and microwave on high for 30 seconds. Whisk. Heat again for 30 seconds more until all the cheese melts. Let sit a few minutes to thicken.

Sauteed Cabbage And Franks

For a heartier meal, add a side of mashed potatoes.

For 2 Servings

Ingredients

2 tablespoons butter, divided
1/2 cup sliced onions
1 clove garlic, grated
1 tablespoon red wine vinegar
8 oz all-beef hot dogs, knockwurst or kielbasa, cut into 3-inch lengths
8 oz or ¼ head of green cabbage, cored and sliced
1/2 teaspoon paprika
Sea salt and pepper, to taste
2 tablespoons Italian flat-leaf parsley, rough chopped
1/2 teaspoon crushed red pepper flakes

Directions

In a medium skillet over medium heat, melt 1 tablespoon of butter. Add the onion and garlic to the pan. Sauté until the onion is tender.
Add red wine vinegar to the pan and mix.
Add the hot dogs and saute for a minute or two.
Add remaining butter, cabbage, paprika, salt, and pepper. Toss to mix all the ingredients together and coat the cabbage with butter and seasonings.
Saute on low heat until cabbage is wilted and very tender.
Top with fresh parsley and crushed red pepper flakes before serving.


Asian Chicken

Ingredients

2 pounds chicken (thighs, breasts- skin on or off according to preference)
1/2 cup thinly sliced scallions (green onions)
2 tablespoons minced garlic
2 tablespoons peeled ginger, minced
1/4 cup soy sauce
1 teaspoon red chili flakes
1/4 cup fresh orange juice
2 tablespoon freshly squeezed lemon juice

Directions

Combine the green onions, garlic, ginger, soy sauce, juice and chili flakes in a large resealable plastic bag. Add the chicken. Seal and shake to coat the chicken with the marinade. Refrigerate at least 1 hour or overnight.

To grill:
Heat an outdoor grill to medium-high heat (about 400°F) with two zones for direct and indirect cooking. Use tongs to oil the grill grates using a small folded piece of paper towel dipped in oil. Arrange the chicken over the high-heat section of the grill and cook for 5 minutes, or until you see dark, seared grilled marks. Turn the chicken and keep over the hot section for another 4 to 5 minutes. Transfer the chicken to the indirect section of the grill (this helps avoid overcooking) and cook the chicken until it reaches an internal temperature of 165°F for breasts and 180°F for thighs in the thickest part of the meat, another 10 to 15 minutes.

To broil:
Place the chicken on a broiling pan with a rack sprayed with non-stick cooking spray. Add 1/4 cup of water to the tray underneath to prevent the fat from catching on fire. Broil the chicken on high heat, 9 inches from the cooking source, for about 15 minutes, turning every 5 minutes until the chicken reaches an internal temperature of 165°F for breasts and 180°F for thighs in the thickest part of the meat, another 10 to 15 minutes.

Bacon Fried Rice

Ingredients

4 cups cold cooked white rice
2 teaspoons peanut oil
8 bacon slices, diced
2 celery stalks, sliced thin
1 cup frozen petite peas, thawed
2 eggs, lightly beaten
1 tablespoon fish sauce
1 tablespoon soy sauce
4 green onions

Directions

Thinly slice the scallions and set aside the green portions. Bring the cooked rice to room temperature; set aside.
In a deep skillet, heat the oil over medium-high heat. Add the bacon, and cook for about 4-5 minutes.
Add the white sliced scallions and celery, and sauté together for 4-5 minutes more, turning down the heat slightly if too much browning occurs.


Add the peas, and stir to combine. Then gently stir in the rice. Let the rice mixture heat thoroughly over medium heat. Make a well in the middle, and add the eggs. Stir occasionally to make sure they’re cooking, then stir them into the rice. There should be little bits of cooked egg throughout the rice. Stir in the fish sauce, soy sauce. and green onion tops. Serve immediately.

Broccoli In Oyster Sauce

Ingredients

3 tablespoons oyster sauce
1 tablespoon soy sauce
1 teaspoon cornstarch
Pinch of sugar
Water
1 tablespoon peanut oil
2 garlic cloves, peeled and smashed
1 head broccoli (1 1/2 pounds)

Directions

Trim the broccoli and cut into long florets. In a small bowl, whisk together oyster sauce, soy sauce, cornstarch, sugar, and 1 tablespoon water.


In a large skillet, heat peanut oil over medium-high. Add garlic and broccoli. Cook, tossing occasionally until broccoli is bright green, about 3 minutes. Add 1/2 cup water, cover, and cook until the broccoli is tender but still has some bite, about 2-3 minutes. Add oyster sauce mixture; cook until thickened, about 1 minute. Serve.


 

Marinade
1/4 cup oyster sauce
3 tablespoons fish sauce
1 teaspoon regular soy sauce
1/4 cup beef stock
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon crushed red pepper flakes
4 cloves garlic, minced
Stir Fry
1 small flank steak or half of a large flank steak
1 medium onion, quartered
2 large stalks from one bunch fresh broccoli
2 tablespoons peanut oil
1 teaspoon cornstarch or arrowroot
3 scallions, sliced

Directions

Slice the steak into thin strips, about 1/4 inch thick.
In a large ziplock plastic bag, combine the oyster sauce, fish sauce, soy sauce, beef stock, sesame oil, ginger, red pepper flakes, and garlic.
Add the steak to the bag and mix until all pieces are coated. Let the steak marinate in the refrigerator for an hour or up to 24 hours.


While the meat is marinating, cut the florets off the broccoli stalks and peel the stalks. Slice the stalks into thin rounds. Separate the onion into single pieces.

Heat a wok or a large high-sided skillet over high heat. Add the oil to the pan.
Once the pan is very hot, remove the meat from the bag with tongs, letting the marinade drip back into the bag and add to the hot pan. Stir-fry for 2 minutes. Remove to a serving bowl. You made need to do this in two batches.


Add the broccoli and onion and stir fry 5 minutes or until tender. Add the cornstarch to the marinade in the bag. Shake and pour into the pan, Add the scallions and browned beef and stir fry for 2-3 minutes.
Pour the mixture back into the serving bowl. Serve with rice if you prefer.



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