Healthy Mediterranean Cooking at Home

Category Archives: onion

Ingredients

Make this sauce ahead and refrigerate it. This step will save you time when you cook the meal.

Sauce
Half a medium yellow onion minced
3 cloves garlic minced
1/2 teaspoon red pepper flakes
One 28 oz can of finely chopped Italian tomatoes
2 tablespoons extra virgin olive oil
1 bay leaf
Sea salt to taste
8 leaves of basil torn

Additions
8 oz Italian sausage, sliced thin
1 cup diced onions
2 cups diced green bell peppers
1 tablespoon olive oil
17.6 oz package of Calamarata Italian pasta {Large oval pasta rings, see photo} or any short pasta you like
1 cup grated Parmesan cheese

Directions

In a large heavy-bottom saucepan heat the olive oil and saute the onion with a pinch of sea salt until translucent, about 5 minutes. Add the garlic and red pepper flakes and let them cook only for a few seconds until you can smell them and don’t get any color on them.

Add the tomatoes and bay leaf and partially cover it with a lid. Allow the sauce to simmer away on low flame for about 1 hour until thick and concentrated in flavor. Make sure to stir often, every 10 minutes or so, making sure the sugars in the tomatoes do not burn.

Turn off the flame and season to your taste with the sea salt. Stir in the fresh basil leaves.

In a deep skillet or dutch Oven, heat the oil and saute the sausage until brown and cooked thoroughly. Agg the peppers and onions and saute until tender. Add the prepared sauce and heat the mixture until completely hot.

Cook the pasta until al dente, about 12 minutes. With a large spider, scoop the pasta up and place it in the sauce. Heat the pasta in the sauce for about 2 minutes. Stir in the cheese and spoon it into individual pasta bowls. Serve with breadsticks and a green salad.


Ingredients

8 ounces of short pasta
3 cups fresh broccoli florets (about 1-2 heads)
3 tablespoons butter
½ yellow onion, finely chopped
2 cups cooked chicken cut into bite-size pieces
2 garlic cloves, minced
¼ cup flour
1 cup chicken broth, homemade recipe below, or use store-bought
2 cups milk
½ teaspoon salt
¼ teaspoon black pepper
½ cup parmesan cheese, shredded
1 cup cheddar cheese, shredded
1 ½ cups mozzarella cheese, shredded

Directions

Preheat the oven to 375 degrees F.
Bring a large pot of salted water to a boil, then add the pasta. Once the pasta is about 4 minutes from al dente, add the broccoli and cook another 2 minutes. Drain and transfer to baking dish.

Heat a large skillet over medium-high heat. Add the butter and onion. Cook until the chicken is lightly browned, about 3 minutes. Mix in the flour and cook for another minute. While mixing, slowly pour in the chicken broth and then milk. Simmer for 3-4 minutes, until thickened to gravy consistency.

Remove the skillet from the heat and mix in the chicken, salt, pepper, parmesan, 1/2 cup cheddar, and ½ cup mozzarella cheese. Pour the pasta and broccoli into the baking dish and mix them together. Sprinkle with the remaining 1 cup of mozzarella cheese and 1/2 cup of cheddar cheese.

Cover with foil and bake for 15 minutes. Remove foil and bake for 10 minutes until the cheese is lightly golden brown and the sauce bubbles around the edges.

 

Homemade Chicken Broth

This recipe gives you plenty of chicken and broth for several recipes.

Ingredients

1 (3 1/2 to 4 pound) whole chicken
1 onion, halved across the equator
2 carrots, washed and cut in thirds
2 stalks of celery, washed and cut in thirds
1 head of garlic, cut in half across the equator
1 bay leaf
10 sprigs thyme
1/2 teaspoon black peppercorns

Directions
To a large pot add the chicken, onion, carrots, celery, garlic, bay leaf, thyme, peppercorns, and water to cover about 14 cups. Bring to a simmer over medium-high heat. Skim the top of the broth of any impurities that rises to the surface. Adjust the heat to maintain a gentle simmer. Simmer the broth, uncovered, for 1 hour, skimming as needed.

Remove the chicken to a plate. Continue to simmer the broth. Use tongs to handle and shred the meat of the chicken and set it aside for another use. Return the bones and skin to the broth and continue to simmer for an additional hour.
Remove from the heat and strain the broth. Discard the bones and vegetables and allow the broth to cool. Refrigerate for up to 4 days or freeze for up to 3 months.


 

Preheat the oven to 375 degrees F (190 degrees C). Grease a baking sheet.

Potato Wedges

Scrub 1 medium baking potato and cut it in half. Cut each half into 3 wedges. Place on the baking sheet. Brush with olive oil and sprinkle with salt and pepper to taste. Bake 20 minutes, then turn the wedges over and bake 20 minutes.

Crab Cakes

Ingredients

1/2 small onion, finely chopped
1/4 small red bell pepper, finely chopped
3/4 teaspoon Old Bay Seasoning
1/4 teaspoon salt
3 tablespoons mayonnaise
1 cup Saltine crackers crushed
8 oz. crab meat
3 teaspoons chopped parsley

Directions

Gently combine the crab cake ingredients and shape them into 2 patties. Brush lightly with olive oil. Place the patties on the baking sheet after the potatoes have cooked for 20 minutes.
Bake in preheated oven for 15 minutes, then turn the crab cakes over, and bake an additional 10 to 15 minutes, until nicely browned.

Spinach Stuffed Tomatoes

Ingredients

1 large tomato
½ cup cooked, chopped spinach
2 tablespoons chopped onion
2 tablespoons greeted Parmesan cheese
Salt and Pepper to taste

Directions

Cut the tomato in half and scoop out the seeds and center flesh creating two shells. Mix the spinach with the onion and add salt and pepper to taste. Divide the mixture in half and fill the tomato halves. Top each with a tablespoon of cheese. Place on the baking sheet with the crab cakes and bake for 2o minutes.

 


 

Skillet Ravioli

Ingredients

9 oz pkg fresh deli spinach ravioli
2 cups Marinara sauce
¼ cup freshly grated Parmesan cheese

Directions

Heat the marinara sauce in a medium skillet. Gently place the ravioli on top of the sauce. Cover the pan, turn the heat down to low and simmer the ravioli until tender, about 20 minutes. Sprinkle with cheese and serve.

Zucchini Sausage Saute

Ingredients

1 tablespoon olive oil
1/4 cup finely chopped onion
¼ cup finely chopped bell pepper
1 small zucchini, sliced thin
2 Italian sausage links, cooked and sliced thin
½ teaspoon dried Italian seasoning
¼ teaspoon salt

Directions

Heat the oil in a small skillet. Ass the onion and bell pepper. Cook until tender about 5 minutes. Add the zucchini and cook for about 3 minutes. Add the sausage slices and seasonings. Saute until all the ingredients are hot. Serve with the ravioli.


For 2 servings

Avocado Salsa
¼ of red onion, finely chopped
1 jalapeno, seeded and chopped
1 garlic clove, minced
1 medium tomato, seeded and chopped
1 Hass avocado, peeled, seeded, and cut into chunks
1/4 teaspoon kosher salt
2 tablespoons loosely packed fresh cilantro leaves, coarsely chopped
1 tablespoon lime juice

Shrimp
1 tablespoon olive oil
1/2 teaspoon chipotle or blended chili powder
2 tablespoons jarred salsa
1/2 pound larg3 shrimp (about 8) peeled and deveined
4 -6-inch tortillas, heated
1 lime, cut into wedges
Shredded lettuce

Chipotle Lime Sour Cream
¼ cup sour cream
1 teaspoon lime juice
14 teaspoon salt
¼ teaspoon chipotle powder

 

Directions

Combine the salsa ingredients in a medium-serving bowl. Cover and refrigerate until serving time.

Mix the sour cream sauce ingredients together and refrigerate until serving.
Season the shrimp with chipotle powder and salsa. Cook in the oil in a medium skillet just until pink.

Serve in heated tortillas of your choice. With the Avocado Salsa, cheese, and shredded lettuce.


 

Ingredients

Stuffing

1/2 cup plain breadcrumbs
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
4 slices prosciutto, chopped

Braciole
1 pound beef round steak, cut into eight 1/4-inch-thick slices, then pounded as thin as possible
½ cup shredded mozzarella cheese
Olive oil

Sauce
2 tablespoons olive oil
One 28-ounce can of crushed tomatoes
1/4 teaspoon crushed red pepper flakes
1 garlic clove. minced
A few basil leaves
Salt and pepper to taste

Directions

Heat the oil in a medium skillet and add the stuffing ingredients. Cook until the onion is tender. Remove to a bowl to cool.

Arrange the beef slices on a clean work surface.

Evenly distribute the stiffing on the steak. Top with mozzarella.

Starting from the bottom, roll up the beef like a jelly roll, creating a cylinder. Tie with kitchen string.

Heat the olive oil in a large high-sided pan and heat over medium. Once the oil is shimmering add the beef rolls, in batches, being sure not to overcrowd the pan. Brown on both sides, about 2 minutes. Remove to a plate and brown the remaining rolls.

Add sauce ingredients to the pan. Bring the mixture to a simmer, then add the rolls back to the pan and turn the heat down to low. Baste the meat in the tomato sauce, cover the pan and cook on low, basting the meat 2 to 3 times during the cooking process, until the meat is very tender about 2 hours.
Serve over cooked pasta.


 

Stuffed Eggplant

I served this entree with corn on the cob.

Yield: 2 Servings

Ingredients

2 small eggplant
1/4 cup olive oil
1/2 cup ground beef
2 garlic cloves. minced
1/4 cup breadcrumbs
1/4 cup green pepper; chopped
1/4 cup onion; chopped
4 cherry tomatoes, chopped
Salt and pepper to taste
2 tablespoons chopped fresh basil
½ cup shredded mozzarella

Directions

Cut a thin slice off the top of each eggplant. Set the tops aside. Scoop out eggplant flesh, leaving 1/2 inch shells. Chop the flesh into small
cubes. Lightly salt the inside of the eggplant shells.

Heat the oil in a medium skillet.
Add all the ingredients except the mozzarella and saute until the meat is cooked and the eggplant is tender. Pour the mixture into a small bowl to cool slightly. Stir in the mozzarella. Fill the two eggplants equally with the mixture. Place the tops on. Place the stuffed eggplant in a baking dish coated with cooking spray.

Bake in a 350-degree oven F for 45 minutes or until the eggplant shells are tender.


Beef Brisket Enchiladas

Ingredients

8 flour tortillas
2 cups shredded cooked beef brisket {or any leftover beef}
1 cup fresh corn off the con
1 cup drained canned black beans
1-10 oz package red enchilada sauce
2-8 oz packages of green enchilada sauce
3 cups shredded cheddar cheese, divided

Directions

Preheat the oven to 400 degrees F.

In a mixing bowl combine the beef, corn, beans, 1 cup of cheddar cheese, and red enchilada sauce.
Spray a 9×13 inch baking dish with cooking spray. Pour one package of green enchilada sauce into the bottom of the baking dish.

Place the tortillas on kitchen towels. Evenly distribute the beef mixture onto each tortilla. Roll each tortilla up and place it in the baking dish.

Cover the tortillas with the second package of green enchilada sauce. Cover the dish with foil and bake for 30 minutes. Remove the foil and cover the yop of the tortillas with the remaining shredded cheddar cheese. Return the pan to the oven and bake for 15 minutes. Let sit for 5 minutes before serving.

 


Mediterranean Cantaloupe Salad

Serve with heated pita bread.

Ingredients

¼ cup sweet onion, finely chopped
3 tablespoon lemon juice, freshly squeezed
2 teaspoon honey, or more, depending on the sweetness of your melon.
½ teaspoon paprika

¼ teaspoon  each salt and pepper                                                                              Half a cucumber, peeled and diced
1 medium cantaloupe, peeled, halved, seeded, and cubed (3 – 4 cups)
1 small orange bell pepper, diced
3 tablespoon fresh mint leaves, finely chopped,
3 tablespoon green olives
½ cup feta cheese, crumbled

Directions

Combine red onion and lemon juice in a large bowl. Let stand while you prepare the cantaloupe.
Add honey, paprika, cayenne pepper, and salt to the red onion mixture.
Add cantaloupe cubes and the remaining ingredients to the bowl.
Toss to combine all ingredients.

Yogurt Marinated Chicken Breasts

Leftover chicken makes a delicious chicken salad.

Ingredients

1 cup Greek Plain yogurt
2 tablespoons lemon zest, finely grated
1 1/2 tablespoons fresh lemon juice
2 tablespoons fresh oregano, finely chopped
2 tablespoons fresh parsley, chopped
2 wholes clove garlic, peeled and diced
1/4 teaspoon salt
1/8 teaspoon pepper, freshly ground
2 whole bone-in chicken breasts

Directions

Combine Yogurt, lemon peel, juice, oregano, parsley, garlic, salt, and pepper in a dish large enough to contain the chicken.
Add the chicken, turn it in the sauce and cover with plastic wrap. Refrigerate for several hours or overnight.
Place chicken on a rack in a baking pan and bake in a preheated 375-degree F oven for 45 minutes or until cooked.


Summer Squash Pie

Ingredients

1 unbaked pastry shell (9 inches)
1 large egg, lightly beaten
1 cup milk
2-1/2 cups sliced zucchini (1/4 inch slices)
2-1/2 cups sliced yellow summer squash (1/4 inch slices)

1 small red onion, sliced thin
1 tablespoon Greek seasoning with salt
1 cup shredded mozzarella cheese
½ cup shredded cheddar cheese

Directions

Preheat the oven to 400degrees F°
Fit the pastry into a pie pan and crimp the edges.
Spread the mozzarella cheese on the bottom of the pastry.
Mix the squash, and onion, with the Greek seasoning, egg, and milk. Pile into the pastry shell. It will look like you have too much but that is ok.


Place the pie on a cookie sheet and bake for 1 hour. Sprinkle the cheddar over the top of the pie and return the pan to the oven for 5 minutes. Remove the pan to a rack to cool for about 20 minutes before serving.

Serve with tomato slices dressed with Ranch dressing and
Air- Fried Mushroom Caps

Air Fryer Crispy Breaded Mushrooms

Ingredients

6=8 large cremini mushrooms
1/3 cup flour
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 egg
1/4 cup milk
1/2 cup panko breadcrumbs

Directions

Clean the mushrooms and remove any long stems.
Make 3 dipping stations: a plate for flour, salt, and pepper, a bowl for the egg and milk (whisked together), and a bowl for the breadcrumbs.
First coat the mushrooms in the flour. Then dip them in the egg mixture, shaking off any excess. Then roll them in the breadcrumbs. Complete the breading process for all the mushrooms.

Place the mushrooms on a tray. Spray evenly with oil.
Set the mushrooms in the air fryer basket, spaced out a bit. Air Fry at 400 degrees F (200C) for10-12 minutes, depending on your preferred level of crispiness, carefully shaking the basket at the halfway point.



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