Healthy Mediterranean Cooking at Home

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Baked Stuffed Shrimp with Crab

Serves 2

Crab Filling
¼ cup mayonnaise
¼ cup finely chopped fresh parsley
1 scallion, chopped
F garlic clove minced
1 teaspoon grated zest and 1 tablespoon juice from 1 lemon
1 teaspoon Dijon mustard
¼ teaspoon seafood seasoning (Old Bay)
8 ounces crabmeat, picked over for shells

Shrimp
12 large shrimp, peeled, deveined, and butterflied
Panko crumbs

Pasta
1/4 cup butter
1/4 cup grated Parmesan cheese
Coarse ground black pepper
Teo -2o z egg fettuccine pasta nests

Directions

Preheat the oven to 375 degrees F.
Combine the crab filling ingredients in a medium mixing bowl.
Place the butterflied shrimp in a baking dish just large enough to hold the shrimp.
Top each shrimp with the filling [about 1 tablespoon for each. Sprinkle panko crumbs over each shrimp.

Can be prepared ahead and refrigerated until the time you cook. This is a great dish for entertaining because it can be made in advance, plan on 6 shrimp per person.

Bake until shrimp are pink, 20 to 25 minutes.

For the pasta
In the drained pasta pot, melt the butter and add the cheese and pepper. Add the drained pasta and toss.
Place a pasta nest on each serving plate and top with the shrimp.

Serve with Garlic Sauteed Spinach

 


Try to buy authentic Mexican flour tortillas, for example, El Milagro. There is a big difference in flavor over supermarket brands.

Tacos with Chipotle Crema

Serves 4

ingredients

Chicken filling
1 medium red onion, chopped
1/2 bell pepper, cored, seeded, and chopped
2 teaspoons smoked sweet paprika
2 teaspoons chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
2 garlic cloves, minced
1 medium tomato, chopped shredded d
2 cups shredded cooked chicken
8 (6-inch) flour tortillas

Crema
2 tablespoons minced canned chipotle peppers in adobo
1/2 cup sour cream
1 tablespoon heavy cream
1 tablespoon lime juice
½ teaspoon salt

Topping
Shredded lettuce
Shredded cheddar cheese
Pickles jalapeno slices

Directions
In a sauté pan over medium heat, warm the oil and cook the onion, bell pepper, paprika, chili powder, oregano, cumin, and salt until the veggies are soft, 7 minutes. Add the garlic and cook until fragrant, 1 minute. Stir in the tomato and
chicken, and cook until the filling is heated through, stirring about 3 minutes.

Warm the tortillas in moistened paper towels in the microwave for 30 seconds, or in a taco holder in a 350-degree oven until warm, about 2 minutes.

Stir the chipotle into the sour cream.

Pile the filling into the tortillas, topping with cheddar cheese, chipotle sour cream, and lettuce

Black Beans

Ingredients

Serves 4

1 lime, juiced
1 scallion, diced
1 garlic clove. Minced
2 tablespoons olive oil
Coarse salt and ground pepper
1 jalapeno chile, sliced
2 cups cooked {see recipe below} or canned {drained} lack beans

Directions

Heat the oil in a medium saucepan. Add all the ingredients, except the black beans. Saute over low heat until the onion is soft and the corn is cooked for about 5 minutes. Gently stir in the cooked beans and heat until hot, about 6 minutes.
Serve with the tacos.

Cooking the beans:
I use black soybeans because they are delicate and have fewer carbs than regular brands. However, they do take longer to cook than regular black beans.

Black Beans with Chiles
8 oz dried black beans or black soybeans
1 tablespoon oil
1 small red onion, cut in half
1 small carrot, cut in half
2 dried Mexican chilies, any type
1 teaspoon ground cumin
3 cups chicken broth
1/2 teaspoon salt
Freshly ground black pepper

Directions

Place oil, onion, and carrot in a Dutch oven. Cook until the onion is tender. Drain beans and add to the pan. Add whole chiles, cumin, and chicken broth.. Bring to a boil, reduce heat, and simmer, covered, 2houses. Uncover, add salt and pepper and simmer until beans are very tender, vegetables, and about 1 1 to2 more hours depending on the type of bean you are using. Drain the beans. Remove dried chilies.

Homemade Coleslaw

Ingredients

2 scallions, minced
16 oz package of coleslaw mix

Dressing
1 teaspoon honey or another sweetener
1/2 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage and scallions and stir gently to mix.
Refrigerate for several hours before serving.


Healthy Caesar Salad

Ingredients

Makes about 1/2 cup. Can easily be doubled.

Ingredients:

Dressing
1/2 small clove garlic
1/8 teaspoon salt
2 tablespoons lemon juice
1 tablespoon reduced-fat mayonnaise
1 teaspoon Dijon mustard
3/4 teaspoon anchovy paste
1/4 teaspoon freshly ground pepper
4 teaspoons extra-virgin olive oil
2 tablespoons grated Parmigiano-Reggiano cheese

Salad

Half a head of Romaine lettuce, torn into small pieces and1/2 cup croutons

Directions:

Place garlic and salt in a medium bowl and mash with the back of a spoon to form a paste. Add lemon juice, mayonnaise, mustard, anchovy paste, and pepper; whisk to combine. Slowly drizzle in oil, whisking constantly. Add cheese and whisk to combine.

Chicken Piccata

Ingredients

Four 6 oz boneless, skinless cutlets (turkey, chicken, veal, pork, or fish), pounded until thin
Kosher salt
Ground pepper
1/4 cup all-purpose flour, preferably Wondra
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
2 tablespoons white wine, or dry vermouth
1 lemon, juiced (4 tablespoons),
1 tablespoon capers

Directions

Season the chicken on both sides with salt and pepper. Lightly coat in flour. Shake off excess.

Heat a large skillet over medium-high heat. Add the olive oil and butter, swirl them around the pan, and add the cutlets. Turn the heat to medium and saute for 2 minutes per side. Add the wine, lemon juice, and capers, swirl them around in the pan and turn off the heat. Serve immediately.

Orecchiette Pasta

Ingredients

Hakf Pound Dried Orecchiette Pasta
2 large zucchini, sliced into thin rounds
2 cloves garlic, minced
Half a red onion sliced thin
Salt & Pepper To Taste
1/3  cup sundried tomatoes packed in oil, sliced into thin strips

Directions

Heat a large pot of salted water to a boil, and add the pasta. Cook as per package instructions until the last 4-5 minutes of cooking. Drain pasta and reserve one cup of pasta water.

In the drained pasta pot, pour 3 tablespoons of the sundried tomato oil into the pot and heat until warm. Add the zucchini and remaining ingredients. Stir and cook for three minutes. Season to taste with salt and pepper.

Return the pasta to the pot and adding water as needed to keep it moist.


Zucchini Frittata

8 servings

Ingredients

3 tablespoons olive oil
1 garlic clove, minced
2 medium Yukon gold potatoes
1 medium onion
2 large zucchini
8 fresh sage leaves, chopped
8 fresh basil leaves, chopped
Salt and pepper to taste
12 eggs lightly beaten
1 cup shredded mozzarella cheese
1 cup shredded cheddar cheese

Directions

Cut the potatoes, onion, and zucchini into thinly sliced rounds.
Heat the oil in an ovenproof skillet. Add the potatoes and cook until softened, Add the garlic and onions, Cover the pan and cook until the onions are soft. Add the zucchini and cook until tender, about 5 minutes. Add salt and pepper.

Pour in the eggs and tilt the pan so the vegetables are covered. Cook for a few minutes and using a spatula lift the edges of the mixture to allow the uncooked egg to drain underneath. Cook until most of the egg is set,
Tuen the broiler to high,


Sprinkle the top of the frittata with the cheeses. Place the pan under the broiler for about 5 minutes. The top should be golden brown. Let rest 10 minutes before cutting into servings pieces.


Seafood Salad Stuffed Shells

Yield: 28 Shells

Ingredients

1 box jumbo pasta shells
1/2 lb. cooked shrimp
1/2 lb. lump crabmeat
10 oz cooked lobster
1/2 cup finely diced celery
½ cup finely diced red bell pepper
½ cup finely diced red onion
1/2 cup mayonnaise
1/2 teaspoon Old Bay seasoning
1 tablespoon fresh minced dill
Chopped parsley for garnish

Directions

Cook pasta shells per manufacturer’s instructions in liberally salted water.
Drain the shells and spread them out on kitchen towels to cool.


Combine the remaining ingredients to make a seafood salad. Spoon about 1 tablespoon of seafood salad into each jumbo pasta shell. Place the filled shells on a platter. Sprinkle the shells with chopped parsley.

Cover tightly with plastic wrap and refrigerate until ready to serve. Makeup to 24 hours in advance.

Focaccia

Ingredients

1 lb pizza dough-my recipe
Olive oil
20 cherry tomatoes, halved
Coarse sea salt
¼ cup fresh thyme leaves or rosemary
Coarse black pepper
1/2 cup grated parmesan cheese

Directions

Oil a 4-quart baking dish or pam.
Spread the pizza dough out in the pan. Cover with plastic wrap.
Let rise until the dough rises almost to the top of the pan.
Top the dough with cherry tomatoes evenly spaced over the dough. Sprinkle with the remaining ingredients and drizzle lightly with olive oil
Bake 400 degrees F for 15 -20 minutes until golden brown.
Cool and cut into squares to serve.

 


Sesame Ginger Tuna Fillets And Green Beans

Sauce
1/4 cup soy sauce
2 tablespoons sesame oil
1 tablespoon brown sugar
2 cloves garlic pressed
1 tablespoon ginger freshly grated

Tuna
1 teaspoon store-bought Asian Spice rub mixture, see below
2 Yellowfin Tuna fillets, wild-caught, (about 6 oz each)
1 tablespoon peanut oil
1 cup cooked green beans

Directions

In a bowl mix together the soy sauce, sesame oil, brown sugar, minced garlic, and ginger. Set to the side.

Rinse and pat dry the tuna steaks. Season with the rub mixture and let rest for 15 minutes.

Heat a skillet to high heat with the oil.

Place tuna in the skillet and cook, uncovered, 4 to 6 minutes per ½-inch thickness (6 to 9 minutes for the ¾-inch-thick steaks) or until fish begins to flake when tested with a fork but is still pink in the center, turning once during cooking. Adjust the heat as needed if the skillet gets too hot.

Arrange the cooked green beans on two plates and top each with a tuna fillet. Drizzle 1 tablespoon of the sauce over each serving of fish..
Serve the remaining sauce as a dipping sauce

Note: The Asian spice rub I use contains equal amounts of
salt, brown sugar, red chili flakes, sesame seeds, ginger, and garlic.

Cucumber And Radish Salad

Ingredients

2 cucumbers
Half a white onion, sliced
6 large radishes
Kosher salt

Dressing
½ cup sour cream
1 tablespoon lemon juice
1 teaspoon white wine vinegar
1 tablespoon olive oil
1 teaspoon honey
1 teaspoon dried dill

Directions

Peel the cucumbers and slice into rounds. Place them in a colander. Add the sliced onion and 1 teaspoon of salt. Let it drain for 30 minutes.
In a serving dish combine the ingredients for the dressing. Slice the radishes thin and add to the dressing along with the cucumber slices and onion. Mix well. Cover and refrigerate until serving time.


Beef Tenderloin Tips

Ingredients

1 lb tenderloin tips
1 teaspoon steak seasoning {Montreal}
½ cup finely diced onion
4 oz can sliced mushrooms, drained
1 tablespoon olive oil
1 tablespoon butter
1-6oz package brown gravy mix
1 tablespoon Worcestershire sauce
2 cups water

Directions

Mix the steak tips with the steak seasoning.
Heat a large skillet over medium to high heat. Add the butter and oil. Brown tenderloin tips on one side, turn them over, and add the diced onion. Finish browning the steak.. Add water, Worcestershire sauce, mushrooms, and the gravy mix.. Bring to a boil, while continually stirring. Reduce heat and simmer over low to medium heat until meat is cooked and gravy has thickened about 2-3 minutes.,.

Serve with Baked Potato or Mashed Potatoes.

Peas With Onion

Ingredients

1 medium onion, sliced
1 teaspoon minced garlic
2 tablespoons butter
1 package (16 ounces) frozen peas
3 tablespoons water
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

In a large skillet, saute onion and garlic in butter until tender. Add peas and water. Bring to a boil. Reduce heat; cover and simmer for 4-5 minutes or until peas are tender. Season with salt and pepper.


Salmon Cakes

2 servings

Ingredients

1o oz salmon, wild-caught, skinned
1 teaspoon garlic
1 teaspoon grated ginger
1 teaspoon sesame oil
1 tablespoon soy sauce
¼ cup finely chopped bell pepper
1 tablespoon finely chopped onion
1/4 teaspoon ground pepper
¼ cup plain panko breadcrumbs
1 tablespoon peanut oil

Directions

Coarsely chop salmon and place half in a food processor. Add all the remaining ingredients except the panko and oil. Pulse until the mixture is combined but still chunky. R Transfer the salmon mixture to a medium bowl. Add breadcrumbs and stir until combined. Form the salmon into 4 mini patties, about 3 inches wide each, and place on a plate. Refrigerate for at least 30 minutes

Heat oil in a skillet over medium-high heat. Add the salmon cakes and cook, turning once, until well browned and cooked through, 2 to 3 minutes per side. Transfer to a clean plate with the cooked greens.

Asian Style Sauteed Greens

4 servings
Ingredients
1 strip of bacon
1 tablespoon extra virgin olive oil
2 tablespoons onion, chopped
1 large garlic clove, minced
2 pounds kale or collard greens, stems removed, leaves chopped
2 tablespoons sesame oil
1 tablespoon soy sauce
1 teaspoon honey
Chili pepper flakes, a pinch

Directions

Cook onions and garlic:
Use a large skillet with a tight-fitting cover. Melt bacon fat and heat olive oil on medium heat.

Sauté onion until transparent, a couple of minutes.

Add garlic and cook until fragrant, about 30 seconds.

Cook the greens
Mix in the greens, sesame oil, chili pepper flakes, salt, and sugar. Cover and cook until tender, 8-15 minutes. (Note that young collard greens will cook up relatively quickly. Older greens may take upwards of 45 minutes to tenderize.)

Vegetable Fried Rice

Serves 3-4

Ingredients

1 egg, beaten
1 teaspoon sesame oil
2 tablespoons peanut oil
1/2 onion, chopped1
1 clove garlic, crushed
1 cup diced raw or cooked vegetables
2 cups cold leftover cooked rice
1 tablespoon soy sauce
2 tablespoons oyster sauce
2 green onions, sliced

Fried rice veggie ideas:
Sliced, diced or shredded, raw or cooked celery, green or red pepper, mushrooms, carrots, bean sprouts, broccoli, zucchini, green beans, peas or snow peas, cabbage (regular or Chinese)

Directions

In a wok or a large skillet, heat sesame oil over high heat. Add egg and cook, stirring, until the egg is scrambled. Remove scrambled egg to a plate.

Pour peanut oil into the wok. When it is very hot, add chopped onion and garlic and cook, stirring, for 2 or 3 minutes or just until onion is softened. Add raw vegetables first, followed by cooked vegetables (the first ones into the pan should be the veggies that take longest to cook, like raw carrots). Already-cooked veggies should be added last.

Finally, add rice, stirring constantly to break up the lumps of rice, mix it with the other ingredients, and heat thoroughly. Add soy sauce and oyster sauce and cook, stirring and tossing, for 2 or 3 minutes. Stir in scrambled eggs and green onions and stir-fry for one more minute. Remove from heat and serve immediately.


Shrimp Kabobs

Ingredients

1/4 cup chopped fresh parsley
2 chopped scallions
2 tablespoons feta cheese, mashed
1 teaspoon honey
¼ teaspoon salt
¼ teaspoon black pepper
1 tablespoon red-wine vinegar
3 tablespoons olive oil
10 large raw shrimp, peeled and deveined
1 bell pepper, cut into 8 pieces
Half a red onion, cut into quarters
½ of a 10-ounce package coleslaw mix (with carrots and red cabbage)
½  cup pita thins broken into small pieces

4 to 6-inch skewers

Directions

Preheat an outdoor grill broiler or stovetop grill to medium-high.

Combine the parsley, scallions, feta, honey sal, pepper, t.vinegar, and oil in a mixing bowl and blend. Set aside.

Thread 5 shrimp and 4pepper pieces on each of two skewers. Place the red onion quarters on another skewer. Brush them with some of the dressing.

Grill the kabobs until the shrimp turn pink and the peppers are lightly charred, about 3 minutes per side. Grill the onion wedges until slightly softened and charred, 2 to 3 minutes per side. Remove from the grill.

Combine the slaw mix and the pita chips with the dressing. Place on a serving pl; atter and serve the kabobs over the salad.

 

 

 


You can buy rolls if you choose but homemade really make these sandwiches. Serve the sandwiches with pickles and your favorite sandwich sides.

Italian Sub Rolls

6 rolls

Ingredients

Overnight Starter
3/4 cup (85g) Unbleached All-Purpose Flour
1/2 cup (113g) lukewarm water
1/8 teaspoon instant yeast

Dough
2 teaspoons instant yeast
2/3 cup (152g) lukewarm water
2 3/4 cups (326g) King Arthur Unbleached All-Purpose Flour
1 1/4 teaspoons (8g) salt

Directions

To make the starter: Mix the starter ingredients in a small bowl, cover, and let rest at room temperature overnight.

To make the dough
Combine the starter and the remainder of the dough ingredients, and mix and knead by hand, or using a stand mixer, to make a smooth dough.

Place the dough in a lightly greased bowl. Cover it, and let it rise at room temperature until it’s very puffy, about 90 minutes, turning it over and gently deflating it after 45 minutes.

Turn the dough out onto a lightly oiled work surface. Divide it into six equal pieces.

Roll the pieces into cylinders, 4 1/2″ in length. Flatten the cylinders slightly; dough rises more in the center, so this will give a gently rounded top versus a high top.

Place the loaves on a lightly greased or parchment-lined baking sheet. Cover and let rise until almost doubled, about 45 minutes. While they’re rising, preheat the oven to 425°F.
Bake for 20 to 25 minutes, or until the internal temperature reaches 190°F.

Remove the rolls from the oven and transfer them to a rack to cool. Store, well-wrapped, at room temperature for several days.

Easy Philly Cheesesteak Sandwiches

2 servings

Ingredients

1/2 large onion, thinly sliced
1/2 red bell pepper, thinly sliced
1/2 yellow bell pepper, thinly sliced
1 garlic clove, grated
2 tablespoons extra-virgin olive oil
1/2 teaspoon dried Italian seasoning
Kosher salt
Freshly ground black pepper
10 oz shaved deli roast beef
Extra-virgin olive oil
2 sub rolls, split
4 thin slices of Provolone or American or Processed cheese, about 1 ounce each

Directions

In a mixing bowl combine the onion, peppers, garlic, oil, and Italian seasoning. Season with salt and pepper and toss to coat evenly.

Spread the vegetables on a stovetop grill pan or large skillet in a single layer. Grill over high heat until they start to brown and are tender, about 6 minutes, stirring occasionally. Transfer to a bowl.
Place the beef slices in a medium bowl, add just enough oil to coat them lightly, and season with salt and pepper; toss to coat.

Grill the steak slices on the grill pan over high heat, 1 minute, Turn the beef slices over with a wide spatula and cook for 1 minute

Warm the rolls.
Build the sandwiches with cheese on the bottom, meat, onions, and peppers. Serve warm.

 



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