Healthy Mediterranean Cooking at Home

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Sea Bass

Ingredients

1 teaspoon salt
1 teaspoon pepper
1 lb sea bass fillets, ½-inch thick, cut into smaller portions

Caper Sauce
3 tablespoons lime juice
3 tablespoons avocado oil
2 teaspoons red wine vinegar
1 tablespoon chopped fresh thyme
1 scallion, minced
1 tablespoon capers, drained and chopped
1 seeded jalapeno pepper, minced
1 garlic clove, minced
1/4 teaspoon pepper

Directions

Combine the sauce ingredients in a small bowl and set aside.
Season the fish with salt and pepper and brush the fillets with some of the sauce.

Heat a medium skillet and sear the fish on both sides about 2 minutes on each side. Reduce the heat to low and pour the sauce over the fish and simmer for 5-6 minutes until the fish flakes easily with a fork.


Serve immediately.

Creamy Corn Stuffed Tomatoes

Ingredients

4 firm, medium-sized tomatoes

Filling
2 cups fresh corn kernels (cut from 4 ears)
4 tablespoons mayonnaise
3 tablespoons minced scallion
Kosher salt and black pepper to taste
1 cup shredded cheddar cheese
1 tablespoon chopped fresh parsley

Directions

Preheat oven to 400°F.

Cut off tops of tomatoes; remove seeds and pulp with a spoon. Leave a 1/2-inch wall of flesh around the inside of the tomato. Invert tomatoes on a paper towel to drain while preparing the filling.

Combine the corn with the rest of the filling ingredients in a medium bowl. Season the inside of the tomatoes with salt and black pepper and fill with a generous amount of corn filling (amount will vary depending on the size of the tomatoes). Arrange stuffed tomatoes in a baking dish.

Bake tomatoes until the filling is hot and the cheese has melted 15–20 minutes.

Sweet Potato Patties

The potato cakes can bake in the oven along with the tomatoes in this dinner menu.

Ingredients

Olive oil cooking spray
1 large egg
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 teaspoon honey
1/4 cup minced scallions
1/4 cup blanched finely ground almond flour (1 oz)
Cooked and mashed sweet potato (2 sweet potatoes)

Directions

Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper and spray it with oil.

In a medium bowl, whisk together the egg, sea salt, black pepper, honey, scallions, and thyme. Mix in the almond flour. Add the mashed sweet potato to the egg mixture. Mix well.

 

Using a ¼ cup scoop or measuring cup, form six mounds of the mixture onto the prepared baking sheet. Flatten with a spatula. Spray with oil.

Bake the sweet potato cakes for 15 minutes. Turn them over, spray with more oil and bake until browned and set, 10 more minutes. Serve immediately.


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.

So how did we come by the cheesesteak? Here is how the legend goes:

During the 1930s in the Italian immigrant section of South Philadelphia, brothers Harry and Pat Olivieri sold hot dogs and sandwiches. Tired of hot dogs, Pat suggested that Harry go to a store and buy some beef. Harry brought it back, sliced it up and grilled the beef with some onions. The brothers piled the meat on rolls and were about to dig in when a cab driver arrived for lunch and smelled the meat and onions. Pat never got a bite because the cab driver asked how much? Pat didn’t know what to charge, so he charged a nickel. The cab driver supposedly said, Heyforget about those hot dogs, you should sell these. It was not until 20 years later that cheese was added to the sandwich by longtime employee, Joe Lorenzo, who was tired of the usual preparation and added some cheese.

According to Philadelphians, you simply cannot make an authentic Philadelphia Cheese Steak sandwich without an authentic Philadelphia roll. The rolls must be long and thin, not fluffy or soft, but also not too hard.

In 1940, the brothers opened Pat’s King of Steaks at 1237 East Passyunk Avenue. The business has been there ever since, open 24 hours a day. Cheez Whiz was added to the steak and onions starting in the 1960s, and provolone, American cheese, and pizza sauce later became options along with various condiments and side dishes.

In 1970, Pat Olivieri retired and moved to southern California. A dispute over ownership broke out with Pat’s lawyer son, Herbert, on one side and Harry and his children, Frankie and Maria, on the other. In 1974 Pat died, and later Frankie bought the business out.

The reason the cheesesteak really blossomed was because of Pat himself. He was a larger-than-life figure who visited local theaters and concert halls, bringing steak sandwiches to the stars, then luring them back to his shop and taking pictures of them eating. He spread the word about his sandwich all over the world via these celebrities and they made him into a star.

Here is how I make this sandwich at home.

Ingredients

2-3 tablespoons vegetable oil
1 extra-large onion diced
1 pound ribeye steak fat removed, very thinly sliced and each slice cut in half lengthwise
1 teaspoon salt
1 teaspoon black pepper
1 (8-inch long) Italian loaf, 2 hoagie rolls or 2 baguettes, heated
4-6 slices Provolone or American cheese or both
Hot peppers or ketchup, optional

Directions

Heat a stove-top griddle or frying pan over medium heat. Once hot, add 2 tablespoons of oil and the diced onions. Cook onions for 2 to 3 minutes until they are just beginning to brown.

Add the sliced meat and more oil if needed. Cook 4 to 5 minutes, using a spatula to continually move the steak around and break it up into smaller pieces. Cook until all of the pink is gone. Sprinkle the meat and onion mixture generously with salt and pepper.

Separate meat into two piles for each cheesesteak sandwich. Place 2-3 slices of cheese on each pile of steak and let them melt slightly.

Invert a warm hoagie roll on top of each pile. Allow to heat for 1 minute.

Use a long spatula to scoop the cheesesteak and roll off the griddle/frying pan. Flip the sandwich over onto a serving plate and add your favorite optional toppings, and serve.

 


Summer squash and red potatoes are vegetables that are in season now and make a delicious side dish to go with fish or steak.

Ingredients

1 large sweet onion, diced
8-10 small yellow summer squash (each about 4-inches long) sliced into thin rounds
5 medium red potatoes, peeled and sliced into thin rounds
Olive oil
3 cups shredded cheddar cheese
Salt and pepper

Directions

Preheat the oven to 400ºF
Coat the bottom of a large baking dish with olive oil. (I used a 12×8-inch oval baking dish.)

Cover the bottom of the dish with squash slices, overlapping them slightly. Sprinkle with salt and pepper. Sprinkle ⅓ of the onion and 1 cup of shredded cheese over the squash.
Cover the squash with potato slices, overlapping them slightly. Sprinkle with salt and pepper and then ⅓ of the onion and 1 cup of shredded cheese.
Cover the potatoes with another layer of squash, overlapping them slightly, Sprinkle with salt and pepper and then ⅓ of the onion and 1 cup of shredded cheese.

Spray a sheet of foil large enough to cover the baking dish with cooking spray. Place the sprayed side down on the baking dish and press tightly to the edges of the dish.
Bake the casserole for one hour. Remove the foil and bake for 30 minutes more. Let the casserole rest for 10 minutes before serving.


Chicken Salad with Fresh Herbs and Pecans

6 servings

Ingredients

For the chicken
1 garlic clove, peeled
3-4 celery tops
Half an onion
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 teaspoon poultry seasoning or dried Italian seasoning
3 large boneless, skinless chicken breasts, about 1 ½ lb

For the salad
½ cup diced celery
½ cup diced onion
1 cup mayonnaise
2 teaspoons Dijon mustard
3 tablespoons chopped mixed fresh herbs (such as parsley and tarragon)
1/2 cup pecans, toasted and chopped

Directions

To cook the chicken

Fill a 12-inch covered saute or large saucepan pan 3/4 of the way with water and bring to a simmer.

Add the garlic, celery tops, onion half, seasoning, salt, and pepper. Return the liquid to a simmer.

Add the chicken breasts to the poaching liquid, cover, and simmer until the internal temperature of the chicken reaches 165 degrees F when tested with an instant-read thermometer, about 20 to 25 minutes.

Remove the chicken breasts to a plate and set aside to cool. Save the broth for soup or gravy.

To make the salad

Combine the diced celery, diced onion, mayonnaise, mustard, and herbs in a large serving bowl and mix well. Refrigerate until the chicken is cool

When the chicken is cool enough to handle, cut it into 1/2-inch dice.

Add the chicken and the pecans to the mayonnaise mixture, and mix well. Cover and transfer the salad to the refrigerator to chill until serving time.


Serve with a green vegetable or a salad to complete the menu.

Serves 2-4

Zest of 1 orange
3 tablespoons extra-virgin oil
1 teaspoon kosher salt, plus more as needed
1/4 teaspoon dried chile flakes
2 russet potatoes, sliced into 1/4-inch-thick circles
1 small red onion, sliced into 1/8-inch-thick circles, rings separated
1 teaspoon minced fresh rosemary or ½ teaspoon dried
1/4 cup panko crumbs
4 chicken thighs (about 6 oz. each), trimmed of excess fat and skin

Directions

Heat the oven to 425°F.

Stir together the zest, oil, 1 teaspoon salt, rosemary, and the chile flakes in a small bowl.
In an oiled 7×11 inch baking dish, toss half of the oil mixture with the potatoes and onions. Spread them into a single layer as much as possible.


Mix together the remaining oil mixture with the panko crumbs.
Arrange the chicken, skin side up, on top of the vegetables and press the panko crumbs on the tops of the chicken thighs.

Roast uncovered for 20 minutes. Baste the chicken with the pan drippings. Continue to roast until the chicken and potatoes are tender, about 30 minutes more.


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, 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.

A pasty is a baked meat pie, a traditional variety of which is usually associated with Cornwall, United Kingdom. It is made by placing an uncooked filling, typically meat and vegetables, on one half of a flat shortcrust pastry circle, folding the pastry in half to wrap the filling in a semicircle and crimping the curved edge to form a seal before baking.

The traditional Cornish pasty, which since 2011 has Protected Geographical Indication (PGI) status in Europe, is filled with beef, sliced or diced potato, swede (also known as yellow turnip or rutabaga) and onion, seasoned with salt and pepper and baked. It is regarded as Cornwall’s national dish and accounts for 6% of the Cornish food economy. The origins of the pasty are unclear, though there are many references to them throughout historical documents and fiction. The pasty is now popular worldwide due to the spread of Cornish miners and sailors from across Devon and Cornwall, and variations can be found in Australia, Mexico, the United States, Ulster and elsewhere.

Michigan Pasty (Meat Hand Pie)

When Cornish miners migrated to Michigan’s Upper Peninsula in the 1800s, they brought with them their beloved national dish, the pasty. The Finnish miners that followed adopted these meat pies as their own (easily transportable for long subterranean days!), and the pasty became such a large part of the regional culture that there’s an annual pasty festival in early July. In this recipe, beef, carrots, onions, and potatoes are essentially steamed within the dough pocket.

6 hand pies

Ingredients

Pastry Dough
3 cups all-purpose flour, plus extra for rolling dough
1 cup shortening or lard ( I use Spectrum)
1/4 teaspoon kosher salt
1 cup ice-cold water
Filling
8 ounces boneless steak such as sirloin, cut into 1/4-inch dice
1 large carrot, cut into 1/4-inch dice
1 medium onion, finely chopped
1 medium russet potato, peeled and cut into 1/4-inch dice
Freshly ground black pepper
1/4 cup fresh parsley leaves, chopped
1 egg, whisked with 1 tablespoon of water
Ketchup, for serving

Directions

Preheat the oven to 350 degrees F. Line two baking sheets with parchment paper.
Combine the flour, shortening, and salt in a food processor and run the motor until the dough starts to clump together. With the motor running, drizzle in the water. Stop the motor when a ball begins to form.

. Wrap the dough in plastic and refrigerate for about 1 hour. This step allows the gluten to relax and makes for easier rolling.

Mix together the steak, carrots, onions, potatoes, and parsley and sprinkle with salt and pepper. Set aside until ready to form the pies.

Cut the dough into 6 even pieces, about 5 ounces each, and form into balls. Flour a work surface and roll out each ball of dough into an 8-inch circle. Or roll each piece of dough between a sheet of wax paper and a piece of plastic wrap.

Evenly divide the filling (about 3/4 cup per pasty) on one half of each dough circle. Brush the edges of the circles with egg. Fold the dough over to cover the mixture and crimp the edges using a fork. Cut 3 small slits on top of each pie. This prevents steam from building up and splitting the dough. Brush the pasties with the egg and refrigerate the baking pans until ready to bake for dinner.

Bake on the prepared baking sheets until the crust is golden brown and flaky about 1 hour. Serve with ketchup, if desired.Pasties can be baked and then frozen. To reheat, place in a 300 degree F oven until warmed through, about 20 minutes.


Roasted Beef Tenderloin

Ingredients

1 1/2-pound beef tenderloin roast, all visible fat and silverskin removed
3 medium garlic cloves, minced
1 finely chopped shallot
2 teaspoons dried Italian seasoning
1 teaspoon black pepper
1/4 cup olive oil
1/2 teaspoon sea salt

Directions

Preheat the oven to 400°F.
Tie the meat in three or four places with kitchen twine. Put the roast in a medium-sized heavy nonstick roasting pan and coat the roast with the olive oil. Rub the garlic all over the meat and sprinkle on the herbs and pepper. Scatter the shallots on top of the meat.

Cook, uncovered, for 25 minutes per pound for medium-rare, or to your desired doneness. Remove the pan from the oven and sprinkle with the salt. Cover with aluminum foil and let stand for 15 minutes. Slice the roast and place it on a serving platter. Drizzle the pan juices over the meat and serve.

Roasted Stuffed Zucchini

Ingredients

4 small to midsize zucchini
1/2 cup Panko breadcrumbs (or substitute unseasoned breadcrumbs)
3 tablespoons olive oil
1 small onion, chopped
8 cherry tomatoes, chopped
2 cloves garlic, minced
1/2 cup shredded cheddar cheese
1 teaspoon dried Italian seasoning
Salt & pepper to taste

Directions

Preheat the oven to 400 degrees F. Split the zucchini in half lengthwise. With a serrated spoon scrape out the seeds, digging a trough in the center of the zucchini. Sprinkle the zucchini shells with salt and turn them over on a paper towel to drain for 30 minutes. Pat dry with paper towels.

For the filling: Heat the olive oil in a medium skillet. Sauté the onions until tender. Add the garlic. Remove the skillet from the heat. Add tomato, breadcrumbs, herbs, and cheese. Lightly season with salt and pepper.

Place the filling down the center of each zucchini half. Place the zucchini in a greased baking dish and roast in the oven until the zucchini shells are tender and the topping is lightly brown (about 25 -30 minutes). Serve as a side dish in this meal.

Basil Pesto Pasta

Ingredients

Pesto
4 packed cups washed basil leaves
½ cup shelled pistachio nuts, pignoli or walnuts
4 garlic cloves, peeled
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup extra virgin olive oil
Pasta
! cup grated parmesan cheese
One lb bucatini or other long pasta, cooked al dente
2 tablespoons room temperature butter, cut into small pieces

Directions

Place the nuts, garlic, salt, and pepper in a processor bowl. Process until the nuts and garlic are chopped.

Add the basil leaves and process for a minute or two. In the opening spout at the top, pour the olive oil as you process. Keep processing until the mixture is smooth.

Place the sauce in a large pasta serving bowl. Add the hot drained pasta, parmesan cheese, and butter. Gently toss until the pasta is coated in sauce. Serve as a side dish in this meal.


Grilled Steak Fajitas

Flank steaks are usually quite large. When I purchase one, I cut it in half and freeze one half for another meal.

Ingredients

1/2 pound or half of a large flank steak
1/2 teaspoon black pepper
1/4 teaspoon cumin
1/4 teaspoon chili powder
Salt to taste
1 red bell pepper
2 medium Poblano peppers (dark green)
1 small onion
1 tablespoon vegetable oil
1 chipotle pepper in adobo + 1 tablespoon sauce, chopped
4 small flour tortillas or 2 large tortillas

Directions

At least two hours before dinner, coat the steak with salt to taste, the ground black pepper, cumin, and chili powder. Let sit in the refrigerator until ready to cook.

Cut the peppers into thick strips, discarding the ribs and seeds. Next, cut the onion into thick slices.
Place oil, peppers, and onions in a medium skillet and cook turning frequently until they are tender. Stir in the chipotle pepper and sauce. Keep warm.

Prepare an outdoor grill or heat a stovetop grill pan.
Place the steak on the grill and cook until the steak reaches an internal temperature of 125-130 degrees F on a meat thermometer.
Remove steak from the grill and cut diagonally into thin slices and add to the pepper mixture in the skillet.

Warm the tortillas on the edge of the grill, keeping them away from direct heat, so they are warm and soften but don’t dry out or turn crisp. Or wrap in paper towels and warm in the microwave.
Place a portion of the steak mixture into each tortilla, fold and serve.

Homemade Coleslaw

I like to make coleslaw in small batches because I don’t think it tastes very good after several days. I also like to serve coleslaw with Mexican entrees.

Ingredients

¼ of a large cabbage, shredded or sliced thin
1 carrot, shredded
2 scallions, minced
Dressing
1 teaspoon honey or another sweetener
1/4 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, carrot, and scallions and stir gently to mix.
Refrigerate covered for several hours before serving.


Beef Tenderloin Steaks

2 beef tenderloin steaks, (about 6 ounces each)
Olive oil, for brushing
1 teaspoon coarse sea salt
Freshly ground black pepper

Directions

Place the steaks between pieces of plastic wrap and pound to a 1/2-inch thickness. Refrigerate.

A half-hour before cooking, remove the steaks from the refrigerator and preheat an outdoor or stovetop grill. Brush meat lightly with olive oil and season with salt and pepper. Place steaks on the grill and cook, without moving, until grill marks appear, about 4 minutes. Turn the steaks over and continue to grill until an instant-read thermometer inserted into the meat sideways registers about 120 degrees F, about 3 to 4 minutes more. Set aside on a cutting board to rest for 5 minutes before slicing.

Steak Salad

For 2 servings

3 cups mixed salad greens
Small red onion, sliced thin
Half a cucumber, peeled and sliced
Large tomato, diced
Celery stalk, sliced
1/2 cup crumbled blue cheese
Ranch Dressing, recipe below

Combine all the salad ingredients in a salad bowl and drizzle with the dressing according to taste.

Ranch Dressing

Ingredients

3/4 cup buttermilk
1/2 cup mayonnaise
1/2 cup sour cream
2 tablespoons white wine vinegar
1 tablespoon dried chives
1 tablespoon dried parsley flakes
1 1/2 teaspoons kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon freshly ground black pepper

Directions

In a medium bowl, whisk together the buttermilk, mayonnaise, sour cream, and vinegar. Add the chives, parsley, salt, garlic powder, onion powder, and black pepper and whisk well to combine.

Easy, Easy Biscuits

Ingredients

1 cup all-purpose flour, plus extra for shaping the dough
1 ½ teaspoons baking powder
½ teaspoon salt
¼ cup mayonnaise
½ cup milk

Directions

Preheat oven to 375 degrees F.
Cover a baking sheet with parchment paper.
Sprinkle lightly with flour.
Stir biscuit ingredients together in a bowl until smooth. Pour flour mixture into the prepared parchment-covered pan.


Pat into a rectangle and cut the dough into six equal pieces. Separate the biscuits on the pan.

Bake until golden brown, about 25-30 minutes. Serve with the steak salad.


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, 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.

Boston Baked Beans

Native Americans made cornbread and baked beans. The Pilgrims at Plymouth Colony learned these recipes in the early 1620s and likely added barley to the cornmeal to invent New England brown bread. The triangular trade of slaves in the 18th century helped to make Boston an exporter of rum, which is produced by the distillation of fermented molasses. At that time, molasses was added to local baked bean recipes, creating Boston Baked Beans. In colonial New England, baked beans were traditionally cooked on Saturdays and left in the brick ovens overnight. On Sundays, the beans were still hot, allowing people to indulge in a hot meal and still comply with Sabbath restrictions. Today, brown bread and baked beans along with frankfurters continue to be a popular staple throughout the region.

Ingredients

3 slices of bacon
1 lb navy beans or great northern beans, soaked overnight in cold water
1 large onion, finely diced
4 cloves garlic, grated
2 cups ketchup
2 tablespoons dry mustard
1 teaspoon freshly cracked pepper
1/4 cup brown sugar
1/4 cup dark molasses
2 bay leaves
1/4 cup real maple syrup
1/4 cup dijon mustard
4 cups of water

Directions

Preheat the oven to 300 degrees F.
In a Dutch Over, cook the bacon until crisp. Place the cooked bacon on a paper towel and leave the bacon fat in the pan.when cool enough to touch, crumble the bacon.
Add onions and garlic to the pot with the bacon fat and cook until the onion is soft.
Add the remaining ingredients and stir well. Add enough water to just cover the beans.

Sprinkle the bacon on top. Cover the pot and bake for 3 hours, Stir several times during the baking period. Reduce the oven temperature to 250 degrees F
Remove the cover and continue baking – to allow some of the liquid to evaporate leaving you with a thick sauce. Cook one hour and begin tasting the beans to see if they are tender – not mushy- and the sauce has thickened. Fresh dried beans cook more quickly than old beans. Continue to bake for another hour if needed. Add 1 teaspoon salt or to taste and stir well.
The beans are ready to be served or they can be refrigerated and reheated the next day.



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