Healthy Mediterranean Cooking at Home

Category Archives: peas

Stuffed Chicken Breasts

2 to 4 servings depending on how large you like your portions.
I prefer to butterfly the chicken rather than cut a pocket. The breasts are much easier to fill if butterflied.

Ingredients

2 {8 oz} boneless skinless chicken breasts
Kosher salt and black pepper
Extra virgin olive oil,

For the stuffing
1/4 cup cooked spinach, squeezed dry
1/2 cup shredded mozzarella
1 tablespoon grated Parmesan
1 teaspoon olive oil

Breading
½ cup flour seasoned with salt and pepper
1 egg beaten
1 cup panko crumbs mixed with 1 teaspoon dried Italian seasoning
4 slices of tomato from a large tomato, ¼ inch thick
Olive oil

Directions

Preheat the oven to 400 degrees F

Make the filling. In a small mixing bowl combine the stuffing ingredients. Mix until well combined.

Pat the chicken breast dry. Place the breast on a cutting board. With a boning knife, butterfly the breast. Place it between two pieces of plastic wrap and pound lightly with a meat mallet to even the meat out. Repeat with the second breast.

Place half of the filling on one breast. Press down firmly on the filling to help it stick to the breast. Fold the other half over the filling and press the edges to seal. Repeat with the second breast.
Dredge the breasts in flour, then dip in the egg, and finally press in the panko crumbs. Place the breast in an oiled baking dish. Drizzle lightly with olive oil.

Bake for 25 minutes. Remove the baking dish from the oven and top each breast with two tomato slices. Place the dish back in the oven for 5 more minutes or until a meat thermometer registers 165 degrees F.

Gnocchi With Peas

Ingredients

One 17 oz pkg Potato Gnocchi or

Homemade Gnocchi

2 pounds russet potatoes
3 eggs
1 cup all-purpose flour

Sauce
1/2 cup freshly grated Parmesan cheese
4 tablespoons butter
1 cup frozen peas, defrosted
Salt and pepper to taste

Directions

To make homemade gnocchi

In a covered 8-quart Dutch oven cook potatoes in enough boiling water to cover about 20 minutes or just until tender (do not overcook); drain. Peel potatoes.

While potatoes are still hot, push through a ricer into a large bowl. Using a wooden spoon, stir in eggs, one at a time, mixing well after each addition.

Add about half of the flour; mix well. Stir in enough of the remaining 1/2 cup flour to make a soft, pliable dough. Divide dough in thirds.

On a lightly floured surface, roll one portion of dough at a time into a 1-inch-thick rope. Cut rope into 1/2-inch pieces. Using your thumb, make an indentation in the top of each piece. Place on a baking sheet; chill while preparing the sauce (up to 2 hours).

Heat the butter and peas.

To cook the gnocchi

In the Dutch oven bring a large amount of salted water to a rapid boil. Add the gnocchi; cook for 10 to 15 seconds or until the gnocchi starts to float to the top. Using a slotted spoon, transfer the gnocchi as they rise to the top of the boiling water, to the p of the pan with the butter and peas. Add the cheese and mix well. Serve.

 



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.


Italian Style Sea Bass

Ingredients

12 oz Chilean sea bass, cut into 2 portions
1 fresh lemon squeezed
2 tablespoons extra virgin olive oil
1 minced garlic clove
2 pats butter
Salt, pepper to taste
1 tablespoon each fresh parsley, basil, minced
1/4 cup or more of Italian flavored bread crumbs

Directions

Oil a baking pan large enough to hold the fish.
Preheat the oven to 400 degrees F
Lay the Sea Bass skin side down in the pan.
Whisk the lemon juice with the dill, salt, pepper, parsley, basil, and garlic together.
Drizzle over each piece of fish, reserving some for the top.
Top each fillet with Italian bread crumbs and a pat of butter…
Bake in a preheated oven for around 20 minutes.

Baked Tomato Slices

Ingredients

1 large beefsteak tomato
2 ¼ inch thick slices of fresh mozzarella cheese
Several fresh basil leaves
Olive oil

Directions

Cut the tomato in half horizontally. Place them I cut the dude up in a small baking dish.
Top with mozzarella and basil. Drizzle with oil.
Place in the oven for the last 5 minutes of the fish’s baking time.

Italian Style Rice And Peas

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.


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.


I had at least half of the ingredients in my Sunday Dinner post leftover. That means I was able to make a meat pie with mashed potato topping that my family loves.

Cottage Pie

Serves 4

Ingredients

2 cups leftover beef roast, fat removed and cut into small dice
2 cups leftover pan gravy
1 cup leftover roasted carrots, diced
10 oz package frozen peas
2-3 cups leftover mashed potatoes
Butter flavored cooking spray

Directions

Preheat the oven to 375 degrees F. Oil a 10-inch deep-dish casserole dish
Combine the diced beef, gravy peas, and carrots and pour into the prepared casserole dish.
Spread the potatoes over the mixture to the edges of the casserole dish. Spray the potatoes with the butter spray. Bake the casserole for 45 minutes. Serve hot.

 

 


Italian Style Swordfish

Serve with a Tomato Salad

2 servings

Ingredients

1 Swordfish Steak, 1 inch thick, about 12 oz

Salt and pepper to taste

½ cup garlic butter, melted (see recipe)

1/4 cup Italian Panko

When ready to grill:

Brush the fish with half the garlic butter, sprinkle with salt and pepper,  and press the panko onto the top of the fish.

To grill or broil

Place a sheet of heavy foil on a baking sheet and poke a few holes in the foil.

.Heat an outdoor grill or broiler to high. Slide the foil with the fish still on it onto the grill grates or the broiler pan. Lower heat to medium. Cook about 12-15 minutes until the crumbs begin to brown the and the fish is cooked through. Do not turn fish. Remove fish to a plate and pour the remaining garlic butter sauce over fish.

To air-fry or bake

Preheat the oven or air-fryer to 400 degrees F. Place the swordfish in the air-fryer basket and Cook for 10 minutes. Check the temperature of the swordfish. It is perfectly done when it reaches, 145 degrees F.


Gnocchi in Parmesan Cream Sauce With Peas

    Ingredients

One 17 oz pkg Potato Gnocchi or 

Homemade Gnocchi

2 pounds russet potatoes

3 eggs

1 cup all-purpose flour

Cream Sauce

½ cup whipping cream

1 cup frozen peas, thawed

½ teaspoon salt

½ teaspoon ground white pepper

1 garlic clove, grated

1/2 cup freshly grated Parmesan cheese 

3 tablespoons butter

Directions

To make homemade gnocchi

In a covered 8-quart Dutch oven cook potatoes in enough boiling water to cover about 20 minutes or just until tender (do not overcook); drain. Peel potatoes.

While potatoes are still hot, push through a ricer into a large bowl. Using a wooden spoon, stir in eggs, one at a time, mixing well after each addition. Add about half of the flour; mix well. Stir in enough of the remaining 1/2 cup flour to make a soft, pliable dough. Divide dough in thirds.

On a lightly floured surface, roll one portion of dough at a time into a 1-inch-thick rope. Cut rope into 1/2-inch pieces. Using your thumb, make an indentation in the top of each piece. Place on a baking sheet; chill while preparing the sauce (up to 2 hours).

For the sauce

In a medium saucepan heat cream over medium heat. Stir in garlic, peas, salt, and pepper. Simmer gently for 2 minutes. Stir in Parmesan cheese; simmer gently for 1 minute more. Stir in butter until melted. Cover the and keep over the lowest heat setting.

To cook the gnocchi

In the Dutch oven bring a large amount of salted water to a rapid boil. Add the gnocchi; cook for 10 to 15 seconds or until gnocchi start to float to the top. Using a slotted spoon, transfer the gnocchi as they rise to the top to the pan with the sauce.

 


Tetrazzini is an American pasta dish made with diced poultry or seafood and mushrooms in a butter/cream and cheese sauce flavored with wine or sherry. It is served hot over linguine, spaghetti, egg noodles, or some other types of pasta, garnished with parsley, and sometimes topped with breadcrumbs, almonds, or cheese (or a combination). Tetrazzini can also be prepared as a baked noodle casserole.

The dish is believed to be named after the Italian opera star Luisa Tetrazzini (1871–1940) an Italian coloratura soprano of great international fame. She enjoyed a highly successful operatic and concert career in Europe and America from the 1890s through to the 1920s.

This dish is widely believed to have been invented around 1908–1910 by Ernest Arbogast, the chef at the Palace Hotel in San Francisco, California, where Tetrazzini was a long-time resident. However, other sources attribute the origin to the Knickerbocker Hotel in New York City. Good Housekeeping published the first reference to turkey tetrazzini in October 1908, saying readers could find the dish of cooked turkey in a cream sauce, with spaghetti, grated cheese, sliced mushrooms, and bread crumbs on top, at “the restaurant on Forty-second street.

Of course, there are many versions of this recipe and here is mine.

Turkey Tetrazzini

Ingredients

1 pound fettuccine
2 tablespoons olive oil
4 cups chopped cooked turkey
2 cups frozen peas
6 tablespoons (3/4 stick) unsalted butter
1 cup finely chopped onion
1/2 cup finely chopped celery
8 ounces cremini mushrooms, stemmed and thinly sliced
1 teaspoon kosher salt
1 teaspoon dried sage or poultry seasoning
1/4 cup sherry
1/3 cup all-purpose flour
3 cups chicken broth
2 cups whole milk or half-and-half
Topping
1/2 cup fine dried bread crumbs
1/2 cup finely grated Parmesan cheese
1/2 teaspoon paprika
2 tablespoons unsalted butter, melted

Directions

Bring a large pot of water to a boil. Add the fettuccine and cook until just al dente. Drain and return to the pot. Toss with 1 tablespoon of the olive oil. Stir in the turkey and peas and set aside.

While the pasta cooks, in a large deep skillet, heat the remaining 1 tablespoon olive oil and 3 tablespoons of the butter over medium heat. Add the onion and celery and cook, stirring, until translucent, about 2 minutes.

Add the mushrooms, salt, and sage and cook, stirring, until the mushrooms have released their moisture and begin to brown slightly about 2 minutes.

Pour in the sherry and stir to lift any browned bits from the bottom of the pan. Cook for 1 minute, until the liquid evaporates.

Set aside the vegetables and return the skillet to the heat. Add the remaining 3 tablespoons butter and let it melt, then sprinkle the flour into the pan and cook, stirring, until the flour has been absorbed and the mixture bubbles about 1 minute.

Gradually add the broth, stirring continuously, and when the mixture begins to thicken, add the milk and cook, stirring, until the sauce is thickened, about 5 minutes total.

Remove the skillet from the heat and pour the sauce over the pasta mixture in the large serving bowl. Stir in the mushroom mixture until well mixed.

In a small bowl, combine the bread crumbs, Parmesan, and paprika with the melted butter. Sprinkle evenly over the pasta mixture and serve immediately.

This dish may be prepared ahead. Bake at 375 degrees F for 30 minutes or until the casserole is heated through and bubbling.


Although the granules look like grains, couscous is actually tiny pasta made from a type of wheat called semolina. Unlike other pastas, which are mixed with water and eggs into sheets, couscous is made by rubbing semolina between wet hands until minuscule pieces are formed. The couscous is then dried and later cooked in boiling water.

Israeli couscous
Israeli couscous is also a type of pasta but consists of granules that are much larger – about the size of small pearls. Made from wheat flour and semolina, Israeli couscous has a ball-like shape and is toasted, rather than dried, after the granules are formed. This process gives Israeli couscous a nuttier flavor and chewy bite that adds an unexpected touch to regional recipes.

Mediterranean Scallops Over Couscous

Ingredients

1 tablespoon extra-virgin olive oil, plus extra for drizzling on the finished dish
Half a sweet onion, finely chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1/2 cup Israeli couscous
13-14 oz container no-salt-added diced Italian tomatoes, with juice
1/2 cup vegetable broth
10 ounces bay scallops, tough side muscle removed
1/3 cup frozen peas
Chopped parsley
2 lemon wedges

Directions

Heat oil in a medium covered skillet over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seeds, salt, pepper, and saffron; cook for 20 seconds. Add couscous and cook over medium-high, stirring constantly, until toasted, about 3-4 minutes. Add the vegetable stock and tomatoes, bring the mixture to a boil and then turn down the heat to low. Cover the pan and simmer for 10-12 minutes or until the couscous is tender.

Increase the heat to medium, stir in peas and scallops; cook, stirring occasionally, for 2 minutes or until the scallops are just cooked through. (If the scallops are not all the same size, place the larger scallops in the pan first, wait several seconds and then add the smaller ones).

Drizzle with olive oil, top with chopped parsley and serve with lemon wedges.


Asian Chicken

Ingredients

2 pounds chicken (thighs, breasts- skin on or off according to preference)
1/2 cup thinly sliced scallions (green onions)
2 tablespoons minced garlic
2 tablespoons peeled ginger, minced
1/4 cup soy sauce
1 teaspoon red chili flakes
1/4 cup fresh orange juice
2 tablespoon freshly squeezed lemon juice

Directions

Combine the green onions, garlic, ginger, soy sauce, juice and chili flakes in a large resealable plastic bag. Add the chicken. Seal and shake to coat the chicken with the marinade. Refrigerate at least 1 hour or overnight.

To grill:
Heat an outdoor grill to medium-high heat (about 400°F) with two zones for direct and indirect cooking. Use tongs to oil the grill grates using a small folded piece of paper towel dipped in oil. Arrange the chicken over the high-heat section of the grill and cook for 5 minutes, or until you see dark, seared grilled marks. Turn the chicken and keep over the hot section for another 4 to 5 minutes. Transfer the chicken to the indirect section of the grill (this helps avoid overcooking) and cook the chicken until it reaches an internal temperature of 165°F for breasts and 180°F for thighs in the thickest part of the meat, another 10 to 15 minutes.

To broil:
Place the chicken on a broiling pan with a rack sprayed with non-stick cooking spray. Add 1/4 cup of water to the tray underneath to prevent the fat from catching on fire. Broil the chicken on high heat, 9 inches from the cooking source, for about 15 minutes, turning every 5 minutes until the chicken reaches an internal temperature of 165°F for breasts and 180°F for thighs in the thickest part of the meat, another 10 to 15 minutes.

Bacon Fried Rice

Ingredients

4 cups cold cooked white rice
2 teaspoons peanut oil
8 bacon slices, diced
2 celery stalks, sliced thin
1 cup frozen petite peas, thawed
2 eggs, lightly beaten
1 tablespoon fish sauce
1 tablespoon soy sauce
4 green onions

Directions

Thinly slice the scallions and set aside the green portions. Bring the cooked rice to room temperature; set aside.
In a deep skillet, heat the oil over medium-high heat. Add the bacon, and cook for about 4-5 minutes.
Add the white sliced scallions and celery, and sauté together for 4-5 minutes more, turning down the heat slightly if too much browning occurs.


Add the peas, and stir to combine. Then gently stir in the rice. Let the rice mixture heat thoroughly over medium heat. Make a well in the middle, and add the eggs. Stir occasionally to make sure they’re cooking, then stir them into the rice. There should be little bits of cooked egg throughout the rice. Stir in the fish sauce, soy sauce. and green onion tops. Serve immediately.

Broccoli In Oyster Sauce

Ingredients

3 tablespoons oyster sauce
1 tablespoon soy sauce
1 teaspoon cornstarch
Pinch of sugar
Water
1 tablespoon peanut oil
2 garlic cloves, peeled and smashed
1 head broccoli (1 1/2 pounds)

Directions

Trim the broccoli and cut into long florets. In a small bowl, whisk together oyster sauce, soy sauce, cornstarch, sugar, and 1 tablespoon water.


In a large skillet, heat peanut oil over medium-high. Add garlic and broccoli. Cook, tossing occasionally until broccoli is bright green, about 3 minutes. Add 1/2 cup water, cover, and cook until the broccoli is tender but still has some bite, about 2-3 minutes. Add oyster sauce mixture; cook until thickened, about 1 minute. Serve.


Savoy Cabbage Gratin

Ingredients

4 tablespoons butter, melted
1/2 head savoy cabbage cored and thinly shredded
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1 garlic clove, minced
2 teaspoons chopped fresh thyme leaves
1 tablespoon flour or arrowroot
1 teaspoon dried yellow mustard
1 cup heavy whipping cream
1 cup shredded cheddar or swiss cheese

Directions
Butter a shallow baking dish (8 by 8 in.) and preheat oven to 400°F.

Place the shredded cabbage in the prepared baking dish and sprinkle with ½ teaspoon salt and the black pepper. Mix. Pour 2 tablespoons of melted butter over the cabbage and mix well.

In a large measuring cup mix together the remaining 2 tablespoons melted butter, garlic, chopped thyme, mustard, and flour. Stir until thoroughly combined, add cream, stir and pour over the cabbage in the baking dish. Top with the shredded cheese. Bake until golden brown and bubbling, about 30 minutes. Let rest about 5 minutes before serving.

Pork Schnitzel

Leftover cutlets are great for sandwiches.

Ingredients

Pork
3 boneless pork loin chops (about 5 to 6 ounces each)
1/2 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 large eggs
1/4 cup milk
3 cups plain panko crumbs
2 tablespoons extra-virgin olive oil
2 tablespoons butter

Sage Butter
2 cloves of garlic, grated
4 tablespoons butter
1 tablespoon chopped sage
1 tablespoon lemon juice

Directions
Mix all the ingredients for the sage butter in a microwave-safe bowl. Set aside.

Cut the pork chops in half lengthwise to make 6 cutlets.
Place each cutlet between 2 sheets of plastic wrap and gently pounding them out with the flat side of a meat mallet until they are an even 1/8-inch thick.

Put the flour in a shallow dish and season with salt and pepper. Whisk the eggs and milk in another shallow dish. Put the panko crumbs in a third dish. Lightly dredge each piece of pork in flour, then in the egg and finally into the panko crumbs, pressing the crumbs onto the pork gently so they adhere.

Lay the breaded pork cutlets in a single layer on a plate lined with parchment and refrigerate, uncovered, for at least 30 minutes or until ready to cook.

Heat the oil and butter in a large nonstick skillet over medium-high heat. Gently lay the cutlets into the pan and cook until golden brown and crispy, about 2 minutes per side. Transfer the cutlets to a serving platter. Melt the sage butter in the microwave and pour over the cutlets. Serve immediately.

Buttery Peas

ingredients

2 tablespoons butter
1/4 cup sweet onion, finely chopped
1/4 teaspoon salt
2 medium garlic cloves, finely minced
3 cups frozen peas
1 teaspoon chopped fresh thyme
1/4 teaspoon freshly ground black pepper

Directions

In a medium skillet over medium heat, melt the butter and add the onion and salt. Cook until the onion is softened, about 2 minutes. Stir in the garlic and then the peas and thyme and cook, stirring often, until the peas defrost and are heated through about 3 minutes. Season with black pepper and serve immediately.



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