Healthy Mediterranean Cooking at Home

Category Archives: onion

Burritos

Ingredients

Marinade
1 orange
1 lime
¼ cup avocado oil
2 – 3 canned chipotle peppers in adobo sauce, finely chopped
½ teaspoons ground cumin
½ teaspoon salt
1 pound beef flank steak

Burrito
1 teaspoon vegetable oil
½ teaspoon ground cumin
Half a large sweet onion cut into thin rings and rings halved
2 medium sweet bell peppers, cut into thin strips
1 jalapeno pepper, sliced into thin strips
6-8 inch flour tortillas, warmed
¼ cup snipped fresh cilantro
1 cup of salsa

Directions

Zest the lime and orange. Juice both the orange and lime. In a large resealable plastic bag combine 1/4 cup orange juice, 1 teaspoon orange zest, 1 teaspoon lime zest, 2 tablespoons lime juice, avocado oil, chipotle peppers, cumin, and the salt. Add steak. Seal bag; turn to coat. Marinate in the refrigerator for 1 to 12 hours.

Remove meat from the marinade. Reserve 2 tablespoons marinade; discard any remaining marinade. Pat meat dry with paper towels. In a large grill pan, heat 1 teaspoon oil over medium-high heat. Add steak to the pan. Cook for 14 to 18 minutes or until steak reaches desired doneness, turning once halfway through cooking. (Or, for a gas or charcoal grill, grill the steak on a greased rack of a covered grill over medium heat for 17 to 21 minutes or until steak reaches desired doneness.)

Transfer meat to a cutting board. Cover and let stand 10 minutes. Cut steak across the grain into 1/4-inch-thick slices.

Heat the same grill pan over medium-high heat. Add the onion and peppers to the drippings in the pan. Cook, stirring occasionally, for 3 minutes. Stir in the zucchini. Cook 1 minute more. Add the reserved 2 tablespoons marinade and 1/2 teaspoon cumin. Cook and stir 2 minutes more.

Lay tortillas on a flat work surface. Arrange the meat on the bottom third of the tortillas. Top with cooked vegetables, and cilantro. Roll up tortillas tightly. Serve with salsa.

Tips
If using a gas or charcoal grill, use a large skillet to cook the vegetables. Use 1 tablespoon vegetable oil in place of the drippings.

Cheese Sauce

ingredients

1 cup heavy cream
1 cup sharp cheddar cheese grated
1 teaspoon dijon mustard

Directions
Combine all ingredients in a large saucepan.
Stir over medium-high heat until all cheese is melted.

Creamy Southern Succotash

Ingredients

1 recipe cooked southern field peas (see recipe), drained
2 cups fresh or frozen corn
1 teaspoon Mexican chili powder
Cheese sauce, recipe above

Directions

After the cheese sauce is complete, stir in the drained peas and corn. Add the chili powder and simmer over low heat until hot.
Serve with the burritos.


Old-Fashioned Salisbury Steak

4 servings

for the patties

11/2 lbs. lean ground beef
1/4 cup fresh chopped flat-leaf parsley
2 tablespoons finely chopped onion
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 tablespoons flour

For the sauce

1 tablespoon olive oil
2 cups sliced onions( one large)
1 tablespoon minced garlic( one huge clove)
8 0z sliced mushrooms
1 cup beef broth
1 tablespoon tomato paste
1/2 teaspoon kosher salt
1/2 teaspoon dried thyme leaves

Directions

Combine the beef, parsley, onion, salt, and pepper in a mixing bowl. Divide the mixture evenly into 4 portions (about oz each) and shape each into thick oval patties. Place 2 tablespoons of flour in a shallow dish; dredge each patty in flour. Reserve the remaining flour.

Heat the oil in a saute pan over medium-high heat. add patties and saute 3 minutes on each side, or until browned. Remove from the pan to a plate.

Add onions and mushrooms to pan; saute 5 minutes. Stir in garlic and tomato paste; saute 1 minute. Sprinkle the reserved flour over the mixture and stir; cook 1 minute. Stir in broth, the salt, and thyme. Return the patties to the pan and bring the sauce to a low boil. Reduce heat to medium-low, cover, and simmer 20 minutes.

Steak House Baked Potatoes

Ingredients

4 medium russet potatoes
Olive Oil
Kosher salt
Black pepper
4 pats of butter

Directions

Wash and dry each potato. Make several slashes with a paring knife in each potato. Brush a layer of oil over the entire surface of each potato. Sprinkle salt and pepper over the top portion of each potato. Place the potatoes on a baking pan covered with foil. Bake at 400 degrees F for about an hour. Split open and place a pat of butter in each potato and serve.

Sauteed spinach In Garlic

Ingredients

1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
Two 10-ounce bags frozen spinach
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon crushed red pepper

Directions

Heat oil in a large saucepan over medium heat. Add garlic and cook 1 to 2 minutes.
Add spinach and toss to coat. Cover and cook until defrosted, about 5 minutes.
Remove from the heat and add lemon juice, salt, and crushed red pepper. Toss to coat and serve immediately.


Here is an easy dinner for when you want something simple.

Grilled Ribeye With Grilled Onion

2 servings

Ingredients
2 petite ribeye steaks, 6-7 oz each, ½-inch thick
2 thick slices sweet onion, cut from the center of a large onion
Olive oil Cooking spray
Steak seasoning
Salt

Directions

Sprinkle the steaks with steak seasoning and salt. Coat the onion slices with cooking spray;
Preheat an outdoor grill or a stovetop grill pan. Oil the grill grates or the grill pan.
For outdoor cooking
Turn one of the burners off for indirect heat on the outdoor grill.
Place the onion slices on the indirect heat and turn them over when you turn the steaks.
Grill steaks until cooked to desired doneness, about 3 minutes per side for medium-rare.
For indoor cooking
Grill the steaks as directed above and place them on a serving platter. Add the onion slices to the pan can cook over low for 2-3 minutes just until they show a few grill marks.

Place the onion slices on top of the steaks and serve.

Wedge Salad

Ingredients

Salad
2 slices cooked bacon, crumbled
Ranch Dressing or Buttermilk Dressing, see below
Crumbled blue cheese to taste
1 small tomato, diced
¼ cup diced red onion

Dressing
Whisk together in a small bowl:
1/2 small shallot, finely chopped
3/4 cup sour cream
1/2 cup buttermilk,
1 tablespoon chopped fresh chives
1 tablespoon white wine vinegar Salt and pepper to taste
Stin in 1/2 cup crumbled mild blue cheese

Directions

Combine the dressing ingredients in a jar with a screw top and shake well.
Cut 1 small head of iceberg lettuce into 4 wedges; place a wedge on two individual salad plates and spoon some of the dressing over the wedges.
Top each with bacon, diced red onion, diced tomato, and more crumbled blue cheese.


This dish is easy to prepare early in the day. It reheats beautifully.

Ingredients

1 tablespoon olive oil
2 tablespoons butter
8 ounces fresh sliced mushrooms
1 large onion, diced
1/2 cup flour
2 pounds boneless round steak, sliced thin (I used a 2 lb round roast)
2 cups low sodium beef broth
Salt and pepper to taste

Directions

Cut round steak into serving-size portions. Pound the flour into the steak pieces.

Reserve the remaining flour. Sprinkle the meat lightly with salt and pepper.

In a large heavy skillet over medium heat, heat the olive oil and butter. Brown half the steak thoroughly, turning to brown the other side. Transfer to a platter. Repeat with the remaining steak. Add more oil if needed.


Saute the onions and sliced mushrooms in the skillet for about 5 minutes, until the onions are tender. Stir in the reserved flour.
Add the beef broth and stir until the flour is dissolved. Return the meat to the skillet, cover, and simmer on low heat for 2 hours or until the meat is very tender.

Check for drying out and add a little water if needed. Taste and add salt and pepper if needed. Serve steak with mashed potatoes and a green vegetable.
Serves 4 to 6.


America is a melting pot that was formed by the hard-working people who migrated here from lands as far east as China and Japan and as far north as Russia and Europe. They utilized American supplies and prepared them in ways that they had prepared them in their homeland.
True American food is a collection of these culinary traditions passed down from generation to generation”.Each culture brought their cooking methods, food, and spices to America. They farmed the soil, hunted game, and incorporated their ways into the food of America.

Black-Eyed Peas

Cultivated since prehistoric times in China and India, black-eyed peas are related to the mung bean. The ancient Greeks and Romans preferred them to chickpeas. Black-eyed peas are believed to have been first domesticated near Africa’s Lake Chad in what is now northeastern Nigeria and northern Cameroon. They were brought to the West Indies by enslaved West Africans, as early as 1674.

Most black-eyed pea cultivation occurred in the Southern United States. The crop would eventually prove popular in Texas. Throughout the South, the black-eyed pea is still a widely used ingredient in soul food and southern cuisine. The planting of black-eyed peas was promoted by George Washington Carver because it provided exceptional nutrition. As a legume, it adds nitrogen to the soil and contains calcium (41 mg), folate (356 μg), protein (13.22 g), fiber (11.1 g) and vitamin A (26 IU), along with other nutrients per serving.

Black-eyed peas are in season in the South during July and August but they are popular dried for use in Hopping John, a New Year’s dish believed to bring luck for the year to come. Though black-eyed peas (also known as cowpeas) have no folkloric connection in West Africa to money (some people believe the peas symbolize coins), they have long been associated with good luck for several reasons. One belief was that the “black eyes” of the pea would protect one from the dreaded “evil eye”—a negative spell cast by one’s enemies. Others ate black-eyed peas on auspicious occasions. For example, on Good Friday, a cowpea-and-coconut-custard combination called frejon is a traditional meal in parts of West Africa. Additionally, a dish called ewa-Ibeji (which translates as “Beans for Twins”) was originally cooked with oil and only for ailing twin children, but now it is ceremonially prepared for healthy twins. In some traditional West African religions, black-eyed peas were prepared to worship a deity — if it was believed to be their favorite food — on ceremonial days.

My CSA share of black-eyed peas was generous this year and I decided to cook them in an untraditional way. They did make for delicious BBQ beans. Here is my recipe.

BBQ Black-Eyed Peas

Ingredients

2 slices bacon, diced
1 large sweet onion diced
1 medium jalapeno pepper, seeded and minced
1 large garlic clove, minced
1 ½ cups ketchup
1 cup of water
1/4 cup cider vinegar
¼ cup brown sugar
1 teaspoon dry yellow mustard powder
1 tablespoon Worcestershire sauce
1 teaspoon liquid smoke
½ teaspoon salt
4 cups fresh black-eyed peas, washed

Directions

Place the peas in a large saucepan, cover with water and bring to a boil for 2-3 minutes. Remove the pot from the heat and let stand for 60-90 minutes. Drain the peas in a colander.

In the same pot, brown the bacon, onion, jalapeno, and garlic. Add all the remaining ingredients except the black-eyed peas and bring the sauce to a boil. Reduce heat to a simmer and stir in the peas. Partially cover the pan and cook until the peas are very soft and the liquid thickens about 2-3 hours.


Pork Fried Rice

Ingredients

2 tablespoons vegetable oil
1 egg, beaten
1 onion, chopped
2 cloves garlic, grated
2 cups diced raw or cooked vegetables (see suggestions, below)
2 cups diced cooked pork (I used leftover spare ribs)
3 cups cold leftover cooked rice
2 tablespoons soy sauce
1/4 cup oyster sauce
1 teaspoon sesame oil
4 green onions, sliced
Fried rice veggie ideas: celery, bell peppers, mushrooms, carrots, bean sprouts, broccoli, zucchini, green beans, peas, snow peas, cabbage.

Directions
In a wok or a large skillet, heat 1 tablespoon of the oil over high heat. Add egg and cook, stirring, until the egg is scrambled. Remove the scrambled egg to a plate.
Pour the remaining 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 any cooked vegetables (the first ones into the pan should be the veggies that take the longest to cook, like raw carrots). Already-cooked veggies should be added last. Now add cooked meat, stirring to mix well and heat through.

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

Fish Baked In Teriyaki Sauce

Ingredients

2 tablespoons teriyaki sauce
1/2 teaspoon minced garlic
2 cod fillets, each 6 ounces
2 teaspoons sesame seeds

Directions

In a small bowl, whisk together the teriyaki sauce and garlic.
Lightly spray a small baking pan with cooking spray. Place the fillets in the pan. Pour the teriyaki marinade over both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.
Preheat the oven to 400 degrees F.. Sprinkle the fish with the sesame seeds.
Bake until the fish is opaque throughout when tested with a tip of a knife, about 15 to 20 minutes. Serve with the fried rice.

Asparagus in Ginger Garlic Sauce

Sauce
1 tablespoon soy sauce
1 tablespoon Shaoxing wine
1 tablespoon sesame oil
1 teaspoon grated fresh ginger
1/2 teaspoon grated garlic
1 pinch red pepper flakes

Stirfry
1 bunch medium-size asparagus spears, trimmed
1 tablespoon peanut oil

Directions

Combine sauce ingredients and set aside.
Cut the asparagus into two-inch pieces, on the diagonal.
Heat a large skillet over medium-high until hot, 3–5 minutes, and add oil and asparagus; season lightly with salt. Cook, tossing occasionally until asparagus is just beginning to brown around the edges, about 2 minutes. Add sauce and cook, tossing constantly, until asparagus is still crispy yet cooked through and coated in the sauce, about 30 seconds longer.

 


This recipe was inspired by a recipe posted on Lana Russo’s site, Friends Who Like Once Upon A Spice. The recipe is from the magazine: LA CUCINA ITALIANA

I adapted the recipe to my taste by broiling the eggplant shell instead of frying it and making the dish hearty enough to serve as an entree with the addition of some Italian sausage in the stuffing. This dish was delicious.

2 servings

Ingredients

3 plum tomatoes total about 6 oz, diced
¼ cup plain panko breadcrumbs
1 tablespoon capers
1 medium eggplant about 14-15 oz
½ cup (about 6 oz) diced sweet cherry peppers
1 garlic clove, grated
½ teaspoon dried oregano
1 tablespoon tomato paste
1 cup shredded mozzarella cheese
½ teaspoon salt
6 oz cooked Italian sausage, diced
Extra-virgin olive oil
Basil leaves for garnish

Directions

Cut the eggplant in half lengthwise and scoop out the pulp using a grapefruit teaspoon leaving a ¼ inch shell. Set the pulp aside.


Spray the eggplant shells with olive oil and place on a foiled lined pan. Broil the shells under high heat for 5-8 minutes until brown.

Chop the eggplant pulp and brown in a saucepan with 4-5 tablespoons of olive oil for 3-4 minutes. Add the cherry peppers, garlic, capers, oregano, diced tomatoes, salt, and tomato paste. Cook for another 3-4 minutes. Stir in the sausage and heat until warm.
Remove the sauce from the heat and stir in the breadcrumbs and mozzarella cheese.

Divide the mixture between the two eggplant shells. Transfer the stuffed eggplants to a baking sheet lined with foil. Bake the stuffed eggplant at 350°F for about 20 minutes or until hot. Remove to serving plates and garnish with basil leaves.


All varieties of peppers are in season right now in my area and they are abundant. They must like the weather. Here is a good recipe that uses peppers. I served the dish with Jasmine rice.
This is an easy Asian dish to prepare. Once you assemble and prep the ingredients in advance, dinner comes together in minutes.

Ingredients

1 pound flank steak, skirt steak, hanger steak, or beef tenderloin, cut into 1/4-inch thick strips
1/4 cup soy sauce (divided)
5 tablespoons Shaoxing wine or dry sherry (divided)
2 tablespoons cornstarch
1/2 cup low-sodium homemade or store-bought chicken or beef broth
1 tablespoon sesame oil
1 tablespoon brown sugar
1 teaspoon freshly ground black pepper
3 cups green bell peppers, cored and cut into 1-inch squares
1 large onion, cut into 1-inch squares
2 medium cloves garlic, finely minced (about 2 teaspoons)
2 teaspoons finely minced fresh ginger
4 tablespoons vegetable, peanut, or canola oil
Kosher salt to taste
Garnish with chopped scallions if desired
Jasmine rice

Directions

Combine beef, 1 tablespoon soy sauce, and 1 tablespoon Shaoxing wine in a bowl and toss to coat. Let marinate for at least 20 minutes at room temperature and up to 3 hours in the refrigerator.

Combine remaining soy sauce with cornstarch and stir with a fork to form a slurry. Add remaining Shaoxing wine, broth, sesame oil, sugar, and pepper. Set aside.

Combine peppers and onions in a bowl and set aside.

Combine garlic and ginger in a small bowl and set aside.

When ready to cook, heat 2 tablespoons oil in a wok or large deep skillet over high heat until just beginning to smoke. Add the beef and cook until well seared but still pink in spots, about 1-2 minutes. Transfer to a large bowl.

Add 2 more tablespoons oil to the skillet, heat and add the peppers and onions. Cook until softened, about 4 minutes. Add the garlic and ginger and stir into the peppers and onions. Return the beef to the skillet and pour the prepared sauce over the mixture. Cook, stirring, until the sauce is glossy and thickened about 2-3 minutes more. Garnish with scallions if desired. Serve with rice.


I served this entree with Charleston Gold Rice and Sliced Tomatoes.

Sole Fillets
Ingredients
1 lb sole fillets, divided in half
2 tablespoons butter, sliced
2 tablespoons fresh lemon juice

Crab Filling
8 oz crabmeat
1⁄4 cup onion chopped
1/4 cup celery chopped
¼ cup mild green pepper chopped
1 teaspoon Dijon mustard
1 tablespoon seafood seasoning (Old Bay)
1 tablespoon lemon juice
½ cup mayonnaise
1 cup plain panko crumbs
2 tablespoons chopped fresh parsley

Cheese Sauce
1 tablespoon butter
1 tablespoon flour
1 cup milk
1/2 cup shredded Cheddar cheese

Salt

Directions

Butter a one-quart baking dish. Place half of the sole fillets in the bottom of the baking dish.

Combine the filling ingredients in a mixing bowl and then spread the crabmeat mixture over the fillets.

Cover the crabmeat with the remaining sole fillets. Squeeze the lemon juice over the fish. Place the butter slices over the top of the fish.

Bake uncovered 30 minutes at 400ºF.

While the fish is baking, melt the butter for the cheese sauce in a small saucepan. Stir in the flour and 1/4 teaspoon salt. Simmer until bubbly and smooth.

Add the milk, stirring until the sauce thickens. Do not boil. Add the grated cheese and stir until melted. Remove from direct heat and keep warm.

When the fish is cooked, pour the cheese sauce into a serving bowl and serve the cheese sauce on the side or spoon over the fish as it is served.


This is a great time of year to make this sauce since all the vegetables included in the recipe are in season.

Ingredients

Eggplant
1 ½-2 lbs small eggplant
4 garlic cloves
¼ cup olive oil
Salt and pepper to taste

Peppers and Onions
1 ½ lbs Italian frying peppers
1 large sweet onion
2 garlic cloves
¼ cup olive oil
Salt and pepper to taste

Tomatoes
2 ½ lbs large vine ripe tomatoes
1 ½ lbs ripe cherry tomatoes
4 garlic cloves
¼ cup olive oil
Salt and pepper to taste

Directions
Preheat the oven to 425 degrees F

For the roasted eggplant
Peel the eggplant and then into ½-inch cubes. Pour the olive oil into a 13×9-inch baking pan. Smash the garlic cloves and place them in the pan. Add the eggplant and season generously with salt and pepper. Stir the ingredients until the eggplant is coated in oil. Bake 30 minutes stirring the eggplant several through the roasting time to prevent the eggplant from sticking to the pan. Scrape the eggplant into a Dutch Oven with a spatula and set the pot aside, Do not clean out the baking dish.

For the peppers and onions
Remove the seeds from the cut peppers and cut them into ½-inch dice. Peel the onion and cut into ½-inch dice.
In the same baking dish used for the eggplant, pour in the oil, add the smashed garlic, peppers, and onions. Add salt and pepper and stir the ingredients. Bake for 30 minutes stirring the ingredients several through the roasting time. Pour the peppers and onions into the Dutch Oven with the eggplant and reserve the baking dish.

 

For the tomatoes
Cut the large tomatoes in half. Pour the olive oil into the baking dish. Add the smashed garlic, large tomatoes, and cherry tomatoes. Generously salt and pepper the tomatoes. Bake for 30 minutes stirring the ingredients several through the roasting time.

Mash the tomatoes with a potato masher and add the ingredients to the Dutch Oven.

To make the sauce
Add 1 teaspoon of dried Italian seasoning and a sprig of fresh basil to the pot. Bring the sauce to a boil, lower the heat to a simmer, partially cover the pot and cook until the sauce is reduced by half.

To use the sauce with pasta
Add 12 ounces of short pasta, such as Casarecce, Campanelle or Farfalle cooked al dente and 2 tablespoons of butter to the pan with the sauce and bring to a simmer, tossing until the butter melts and the pasta finishes cooking about 1 minute. Serve pasta with Parmesan cheese and hot pepper flakes
You can also serve the sauce over cooked spaghetti or as a sauce for lasagna.

To use the sauce for pizza
Cover the dough with sliced Fontina cheese and add about 2 cups of the Roasted Garden Vegetable sauce. Bake in a 450-degree F oven for 20 minutes.



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