Healthy Mediterranean Cooking at Home

Category Archives: carrots

Egg Batter Pan-Fried Flounder

Ingredients

½ pounds boneless flounder or sole fillets
Salt and pepper
1 large egg
1/4 cup milk
1/4 cup all-purpose flour for dredging
Mild olive oil or vegetable oil for frying
Chopped flat-leaf parsley
Lemon wedges

Directions

Season the fish fillets with salt and pepper. Make the egg batter by whisking together the egg, a pinch of salt,  and milk in a shallow bowl.
Submerge the fish in the egg batter.

Pour about 1/4 inch of oil into a wide skillet over medium-high heat. When the oil looks wavy, lift the fish from the egg batter one piece at a time, allowing excess batter to drip off. (Discard remaining batter.) Carefully lay each fillet in the pan and let fry gently until golden, about 2 minutes per side. Remove and blot briefly on paper towels, then transfer to a warmed serving platter.

Sprinkle with parsley, and garnish with lemon wedges.

Sauteed Corn

Ingredients

4 cups corn kernels
1 small onion dice
¼ of green bell pepper, finely diced
2 tablespoons butter
Salt & pepper to taste
2 sprigs fresh thyme or 1/8 teaspoon dried

Directions

Combine onion, bell pepper, and butter in a saucepan. Cook over medium heat for 5 minutes. Add thyme.
Taste and season with salt and pepper.

Homemade Coleslaw

Prepare the day before serving.

Ingredients

Slaw
Half a medium head of green cabbage
Half a medium head of red cabbage
1 large garden carrot or 2 regular-sized carrots
2 scallions

Dressing
1/4 cup mayonnaise
1/4 cup sour cream
1/4 cup heavy cream
1/2 teaspoon celery seed
3/4 teaspoons salt
1/2 teaspoon black pepper
1 tablespoon wine vinegar
1 tablespoon honey or agave syrup
/21 tablespoon lemon juice

Directions

Whisk together the dressing ingredients in a large bowl.
Finely shred the cabbages and carrots. Finely chop the scallions.

Add the dressing and stir well/ Cover the bowl and refrigerate overnight.
Stir well before serving


Pan-Seared Chilean Sea BassWith Asparagus Tortellini Anr roasted carrots

Pan-Seared Chilean Sea Bass

2 servings

Ingredients

Juice of 1 lemon
2 (8-ounce) wild caught Chilean Sea Bass fillets skin removed
1/2 teaspoon coarse sea salt
1/2teaspoonlemon pepper
1/4 cup all-purpose flour
1 tablespoon extra-virgin olive oil
3 tablespoons unsalted butter, divided
1 large garlic clove finely chopped
1 teaspoon chopped fresh thyme
¼ cup heavy cream

Directions

Coat fish in flour mixed with salt and lemon pepper. Heat a deep medium skillet and add the oil and 1 tablespoon of butter.

Cook until fish is browned and just opaque in the center, about 6 minutes per side, lowering heat if lemons and fish brown too quickly. Transfer fish to a platter and lemons to a serving plate.

Place the skillet over low heat and add garlic. Cook, stirring, for 1 minute. Stir in lemon juice and cook for 1 minute. Remove the skillet from the heat and swirl in butter and cream.

Asparagus Tortellini

Ingredients

Half a bunch of asparagus, trimmed and cut into 1-inch lengths
10 oz frozen mixed spinach and cheese tortellini, cooked al dente

Directions

Cook the asparagus the way you like them. I roasted them for the last 15 minutes during the time the carrots were roasting.

Combine the asparagus and cooked pasta. Add half of the creamy lemon sauce and mix well. Divide in half and place on individual dinner plates. Top with the cooked fish and pour the remaining sauce over the fish.

Roasted Carrots

Ingredients

3 large carrots, peeled
1 tablespoon of olive oil
Salt and pepper to taste

Directions

Heat the oven to 400 degrees F
Place the oil in a small baking dish
Cut eh carrots in half and then quarter each half. Place the cut carrots on the dish. Add salt and pepper. Add fresh herbs, if you like them with carrots. I use rosemary. Mix well. Roast for 30 minutes.


Turkey Noodle Soup

Broth
Turkey bones {I had a large turkey breast carcass from a 7 lb turkey breast with some meat still attached}
1 carrot halv4ed
1 celery stalk, halved
1 small onion, halved
2 garlic cloves, halved
12 cups water
1 teaspoon salt
Soup
2 tablespoons olive oil
1 onion finely chopped
1 large carrot peeled and chopped
2 celery ribs with leaves, chopped
8-10 cups turkey broth
2 cups cooked turkey chopped or shredded
2 teaspoons fresh thyme minced, or 1/2 teaspoon dried
8 ounces noodles {I use whole wheat because they do not become soggy in soup}
Salt and freshly ground black pepper

Directions
Place the turkey bones and vegetables in a large Dutch Oven. Add the water and bring to a boil. Lower the heat to a bubbling simmer, partially cover the pot and cook for 3 hours. Strain the broth in a fine mesh colander and discard the solids, Add salt and refrigerate the broth until ready to make the soup.
Soup
Heat the oil in a large Dutch Oven and add the chopped vegetable. Saute until tender about 10 minutes. Add the prepared broth. You should have 8-10 cups. Bring to a boil. Add the seasoning and noodles. Cook the noodles in the soup for about 12 minutes. Add the chopped turkey. Taste and adjust salt. Serve in individual bowls or refrigerate for a later time.

Turkey Salad

Ingredients
3 cups leftover cooked turkey, chopped
1 medium onion, diced
2 celery stalks, diced
1 cup red grapes, halved
½ cup toasted and chopped walnuts
½ to ¾ cup mayonnaise
1 tablespoon chopped chives
Salt and pepper to taste

Directions
Combine the turkey, onion, celery, grapes, and walnuts in a mixing bowl. Add salt and pepper to taste. Stir in enough mayonnaise to moisten the ingredients. Sprinkle with chives. Serve or refrigerate until serving time.


Cooking Dried Beans
When the beans have finished soaking, drain and rinse them with cold water. Put them in a pot large enough to fit the number of beans you are using and cover with cold water by about 3 inches. Cover the pot with the lid and turn on the heat to medium. When the water comes to a boil, adjust the heat so that the cooking water simmers gently. Cook the beans until they are tender, 45 minutes to 1 hour. Taste them periodically to check for doneness. Drain and set aside.

 

Pasta e Fagioli {Pqwtqa And Beans
Ingredients
1 ½ cups dried cannellini beans, precooked
1/4 cup extra-virgin olive oil
1 cup diced carrot
1 cup diced celery
1 cup diced onion
2 large garlic cloves, chopped
1 tablespoon dried Italian seasoning
Two 26 oz containers of Italian chopped tomatoes
4 cups vegetable broth
1 Parmigiano-Reggiano rind
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
¼ teaspoon red pepper flakes
8 oz elbow pasta, cooked al dente
Grated Parmigiano-Reggiano, for sprinkling
Directions
In a large Dutch oven or soup pot, heat the olive oil over medium heat. Add the carrot, celery, and onion and saute until they begin to soften, making sure not to brown them. Add in the tomatoes and remaining ingredients except for the cooked pasta and grated cheese. Adjust the heat so that the mixture simmers very gently. Cover the pot and bring to a gentle boil, adjusting the heat as necessary. Cook for 45 minutes to 1 hour, or until the beans are fully tender, stirring periodically. Stir in the cooked pasta and heat for 5 minutes or until hot. Remove rind before serving.
Sprinkle each serving of soup with some grated Parmigiano-Reggiano and Italian bread.

 


Potato Filled Cabbage Rolls

Ingredients

Cabbage
8 large savoy cabbage leaves
1 carrot shredded
½ cup water

Potato Filling:
4 cups plain mashed potatoes
1 onion finely chopped
2 eggs
4 tablespoon butter melted
1 teaspoons salt

Directions

I like to remove the large cabbage leaves, put them in a zip; ock freezer bag, and place the package in the freezer until you are ready to make the cabbage rolls. Defrost the leaves overnight in the refrigerator. Place on kitchen towels.
Or
Remove the core from the cabbage head, Add the cabbage to a pot of boiling water, core down, and cook for 10 minutes. Carefully remove the number of leaves you want for the stuffed cabbage. Place them on a kitchen towel. Reserve the remaining cabbage for another dish.

Combine the potatoes with the eggs, onion, salt, and melted butter and set aside.
To stuff the cabbage leaves:
Remove the top of the stem with kitchen scissors. Place ½ cup of the filling onto the bottom part and roll folding in the sides.
Place the rolls in a greased baking dish just large enough to fit the rolls. Pour ½ cup water into the dish.

Sprinkle the shredded carrot over the cabbage rolls. Bake in a preheated 350-degree oven for 2 hours. 4 servings

Serve with

Pork Chop Piccata

Ingredients

4 thin pork chops
1/4 cup all-purpose flour
2 tablespoons butter
2 tablespoons Capers, drained
1 lemon, juiced
2 tablespoons finely chopped parsley

Directions

Season the pork with salt and pepper. Place the flour in a wide dish and coat the pork chops.
In a skillet, melt the butter on medium. Add the pork and cook for 5 min. per side, until browned.
Add the lemon juice and capers to the skillet. Being to a boil. Remove from the heat. Garnish with parsley and serve. 4 s34vings


Stir-Fried Chili Scallops with Baby Bok Choy

2 servings

Ingredients

8 large fresh sea scallops
2 Tablespoons. chicken broth
1 Tablespoon Chinese chili sauce
2 teaspoons. soy sauce
1/2 teaspoons. cornstarch
2 Tablespoons peanut oil
1 Tablespoon. minced ginger
2 teaspoons minced garlic
1/2 teaspoon salt
One medium head bok choy, trimmed and sliced (about 2 cups)
1 thin carrot, sliced on the bias
3 large crimini mushrooms, sliced
1 large red bell pepper, cut into 1/2-inch-wide strips (about 2 cups)
1/3 cup chopped scallions

Directions

Rinse the scallops under cold water, remove the muscle and any visible bits of shell or grit, and set on paper towels. With more paper towels, pat the scallops dry.

In a small bowl combine the broth, chili sauce, soy sauce, and cornstarch.

Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact.

Swirl in 1 Tablespoon of the oil, add the ginger and garlic, then, using a metal spatula, stir-fry for 10 seconds or until the aromatics are fragrant.

Push the aromatics to the sides of the wok. Carefully add the scallops and spread them evenly in one layer in the wok. Cook undisturbed for 1 minute, letting the scallops begin to sear. Sprinkle on 1/4 tsp. of the salt and stir-fry for 30 seconds or until the scallops are opaque but not cooked through.

Transfer the scallops to a plate.

Swirl the remaining 1 Tbs. oil into the wok, add the bok choy, carrot, and bell peppers, sprinkle on the remaining 1/4 tsp. salt, and stir-fry 1 minute or until the bok choy just begins to turn bright green. Add the mushrooms and scallions and stir-fry for 30 seconds

Stir the broth mixture, swirl it into the wok, and stir-fry for 1 minute.
Return the scallops with any juices that have accumulated to the wok. Cook until the scallops are just cooked. Serve with rice.



2 servings

Ingredients

For the lamb: marinade
4 small loin lamb chops {grass-fed}
2 tablespoons olive oil
2 tablespoons lemon juice
1 clove garlic, chopped
1 teaspoon dried oregano
’Salt and pepper to taste
Combine the ingredients in a plastic zip; lock the bag and add the lamb. Refrigerate for several hours or overnight.

For the mustard sauce:
1 small shallot, finely chopped
1 tablespoon white wine vinegar
½ cup chicken or beef stock
1 tablespoon whole grain mustard
1 tablespoon instant flour {Wondra}
1 tablespoon heavy cream
1 tablespoon butter
Kosher salt and freshly ground pepper
Heat all the ingredients in a small saucepan over low heat until thickened. Keep warm.

Cooking the lamb
Preheat an outdoor grill or a stovetop grill or an air fryer; Drain the lamb and grill for 6 minutes on one side and 6-7 minutes more on the second side, Place the lamb on a serving dish and spoon the mustard sauce over the lamb.

Honey-Ginger Oven Roasted Carrots

For 2 servings
Ingredients
4 large organics carrots (cut into 2-inch lengths
2 tablespoon oil
2 tablespoons honey
1/2 teaspoon dried ginger
Salt and pepper to taste

Directions

Preheat the oven to 400 degrees F. with a cover
Pour the oil into a small baking dish. Add the carrots and drizzle with the honey. Sprinkle the ginger, salt and pepper over the carrots. Mix everything well. Cover the dish.
Bake for 30 minutes until just tender.

Italian Style Rice

Ingredients

1 tablespoon extra virgin olive oil
1 green onion minced
1 garlic cloves, minced
1/2 cup long-grain rice
1 cup chicken stock
1 /2 cup frozen peas
1/2 cup parsley, chopped
1/4 cup grated parmesan cheese

Directions

Sauté green onion on a medium saucepan with 1 tablespoon of oil until soft. Add garlic and rice. Sauté for 2-3 minutes. Add the broth and bring the mixture to a boil.
Lower the heat to low and cover the pan. Cook 15 minutes. Add the peas and parsley. Cover the pan and cook 5 minutes more. Stir in the cheese snd serves with the fish.


Pork Chops

Ingredients

Dry Rub

2 tablespoons brown sugar

1/2 teaspoon garlic powder

1 teaspoon paprika

1/2 teaspoon Italian seasoning or dried oregano

1/2 teaspoon sea salt

1/4 teaspoon ground black pepper

The Pork

2 large bone-in pork chops (1-inch thick)

2 tablespoons olive oil

Directions

Preheat the oven to 375 degrees Fahrenheit. Oil a baking dish large enough to fit the pork chops.

In a small bowl, mix the dry rub ingredients.

Rub the pork chops with olive oil and season them with a dry rub. Make sure you rub the seasoning all over the pork chops (both sides).

Place the pork chops onto the prepared baking sheet.

Bake in the oven for 20 to 25 minutes or until the pork reaches an internal temperature of 140 to 145 degrees. 

Remove from the oven and let it rest for 5 to 10 minutes, tented with aluminum foil. While the meat rests – the temperature will redistribute (carryover cooking) and the internal temperature will rise about 5 to 10 degrees.

Oven Roasted Carrots

Ingredients

1 bunch fresh organic carrots about 6

2 tablespoon butter

Slat and pepper

Directions

Cut the ends off the carrots and wash well. Dry.

Oil a 13×9-inch baking pan.

Place the carrots close together in a single layer in the pan..

Sprinkle it with salt and pepper and dot with the butter.

Seal the foil on top and on the edges. Place the pan in the oven with the pork chops and cook until tender. They take about the same time as the pork chops. How tender you want them is up to your taste.

Garlic and Olive Oil Mashed Potatoes

Ingredients

6 large baking potatoes (about 4 pounds), peeled and diced

7 tablespoons extra-virgin olive oil

2 garlic cloves, peeled

Salt and pepper

Directions

Place potatoes and garlic in a heavy large pot. Cover with cold salte4d water. Boil over medium-high heat until potatoes are tender when pierced with a fork, about 40 minutes.

Drain. Return potatoes to the dry pot. Stir over medium heat until any excess liquid evaporates. Add the olive oil and mash until smooth. Season to taste with salt and pepper. 

 


Pork
2 thick-cut bone-in pork chops
olive oil
2 tablespoons pork seasoning
¼ cup honey Dijon mustard
½ cup unseasoned panko crumbs

Directions

Coat the pork with the seasoning and refrigerate for several hours. When ready to cook , brush the mustard on the chope
S and dredge the meat in the panko. Press the crumbs on firmly.
Preheat an oven to 400 degrees.F.

Heat an oven-safe heavy skillet over high heat.add 2 tablespoons of oil and Sear the pork chops for 2 minutes on each side.
Transfer skillet immediately to the oven and cook until the internal temperature of the chop reaches 145 degrees, about 15 minutes.
Let rest 5 to 10 minutes before serving.

Vegetables
1 large sweet potato
2 large yellow squash
5 large carrots
2 tablespoons avocado oil
1 tsp salt
1/2 tsp black pepper
¼ cup orange juice
2 fresh thyme sprigs
¼ cup chopped fresh chives

Directions

Preheat the oven to 400ºF.
Scrub the vegetables with a vegetable brush,
Trim the ends pff the carrots, squash and potatoes. Leave the carrots whole. Cut the squash into quarters lengthwise and the sweeter potato into sixths lengthwise.
Place vegetables on a 16 x 12 x 1 inch baking sheet or in a baking dish large enough to hold the vegetables.
Drizzle with olive oil and toss to coat. Season with salt amd pepper. Sprinkle with orange juice and place pieces of thyme on top.
Bake in the oven for 10 minutes, remove from the pan from the oven and toss vegetables. Place back in the oven and bake for an additional 10=15 minutes, until fork tender. Place the vegetables on a serving platter and sprinkle with chopped chives.


Simple Pot Roast

You will have leftovers and if you like pot pies save 4 cups of diced meat,2 cups of gravy, and 3 carrots for later in the week. Recipe next week.

Ingredients

One (4-5pound) boneless beef chuck roast, tied
Kosher salt and freshly ground black pepper
Olive oil
1 onion, sliced
2 large garlic cloves, grated
4 cups beef broth
1 teaspoon dried Italian seasoning
¼ cup Instant flour {Wondra}

Directions

Preheat the oven to 325 degrees F.

Pat the beef dry with a paper towel. Season the roast all over with salt & pepper.
In a large Dutch oven, heat 2 tablespoons olive oil over medium heat. Add the roast and sear on all sides of the meat until browned.
Aff the onion, garlic, Italian seasoning, and beef broth. Bring the liquid to a boil. Cover the pot and. place it in the oven for 3 hours or until fork-tender.

Remove the roast to a platter and cover with foil. Remove ½ cup of the beef broth and mix thoroughly with the flour. Stir the mixture back into the pot and cook until thickened. Add salt and pepper if needed. Slice the roast and serve with the gravy.

Oven Roasted Carrots

Ingredients

1 bunch fresh organic carrots about 6
2 tablespoon butter
Slat and pepper
Foil

Directions

Cut the ends off the carrots and wash well. Dry.
Place a large sheet of foil on a sheet pan.
Place the carrots close together in a single layer on top of the foil.
Sprinkle with salt and pepper and dot with the butter.
Seal the foil on top and on the edges. Place the pan in the oven with the pot roast for the last hour of cooking the pot roast.
Serve with the roast and potatoes.

Garlic and Olive Oil Mashed Potatoes

Ingredients

6 large baking potatoes (about 4 pounds), peeled and diced
7 tablespoons extra-virgin olive oil
2 garlic cloves, peeled
Salt and pepper

Directions

Place potatoes and garlic in a heavy large pot. Cover with cold salte4d water. Boil over medium-high heat until potatoes are tender when pierced with a fork, about 40 minutes.

Drain. Return potatoes to the dry pot. Stir over medium heat until any excess liquid evaporates. Add the olive oil and mash until smooth. Season to taste with salt and pepper. Serve with the roast.



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