Healthy Mediterranean Cooking at Home

Category Archives: peppers

 

Red Snapper, Italian Style

Ingredients

1 1/2 pounds red snapper fillets
2 garlic cloves, minced
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried Italian seasoning
1/2 teaspoon chili  pepper flakes
2 tablespoons olive oil
2 bell peppers, sliced into thin strips
1 medium onion, sliced
35 oz can of Italian peeled tomatoes
Directions
Heat the oil in a large, deep skillet over medium high heat.
Add the sliced peppers, onion, and garlic. Sauté until tender, about 10 minutes. Add the tomatoes, Italian seasoning, and chili flakes. Bring to a low boil.
Season the fish with the salt and pepper. Lower the heat to a simmer. Nestle the fillets into the sauce, cover the pan and poach the fish for 8-10 minutes until they are cooked gh. Gently transfer the fillets to serving dishes and spoon the the sauce over the fillets.

Add a side of cooked green peas and mashed potatoes.

 


 

 

Sausage and Peppers Hero Sandwiches

2 servings

Ingredients

2 Italian sausage links

half a bell pepper sliced

half a yellow onion sliced

1/2 teaspoon garlic powder

1/4 teaspoon dried Italian seasoning

Salt and pepper to taste

1 tablespoon olive oil

2 Italian rolls, heated

 

Directions

Heat the oil in a skillet and cook the sausage links until brown on all sides. Remoove ro a plate. Add the peppers and onions to the skillet and cook over medium heat until tender, about 10 minutes. Add the seasonings, mix well. Return the sausage to the pan , cover the pan and simmer for 5 minutes.

Split  the rolls open and place a sausage link in each. Divide the peppers and onions between the two sandwiches.

Serve the sandwiches with a green salad.

 

 


I

ngredients

Ratatouille
1/2 cup chopped plum tomatoes
3 cloves garlic, minced
1 medium onion, finely diced
1 tablespoon chopped fresh thyme
2 medium zucchini, finely diced
1 small eggplant, peeled and finely diced
1 bell pepper, seeded and finely diced
Salt and pepper
Olive oil

Shells
1 box of jumbo pasta shells
2 cups ricotta cheese
2 eggs
½ cup fresh chopped parsley
2 cups shredded mozzarella cheese, divided in half
1/4 cup parmesan cheese

Sauce
2 cups Marinara Sauce mixed with 1/2 cup heavy cream

Directions:

Preheat the oven to 400ºF. In a greased 9×13″ pan, combine garlic, onion, thyme, and a pinch of salt and pepper. Spread out in an even layer on the bottom of the pan. Place the diced vegetables on top of the onion mixture, but do not combine. Drizzle with a little oil, and sprinkle with salt and pepper. Bake for about an hour, or until veggies are softened and beginning to brown slightly. Drain the vegetables in a colander and set them aside.

Cook the shells in boiling salted water for about 9 minutes, or until not quite done (you want them to finish cooking in the oven — that way they won’t be too floppy and overcooked). Drain and place on kitchen towels

In a mixing bowl combine, the stuffing ingredients and 1 cup of shredded mozzarella cheese. Mix until thoroughly combined. Stir in the roasted vegetables.

Scoop a tablespoon or so of ricotta filling into each pasta shell. Place a layer of sauce on the bottom of a 9×13-inch baking dish. Top with the remaining mozzarella.

Preheat the oven to 350 degrees F.
Bake for 30 minutes, or until cheese is melted and bubbly.

 

 


 

Ingredients

¼ cup olive oil
3 garlic cloves smashed
1 lb Italian sausage links
2 medium onions, quartered
2 bell peppers, slices
8 medium Yukon gold potatoes, peeled and cut in half
½ teaspoon dried oregano
¼ teaspoon red chili flakes
Salt to taste

Directions

Preheat oven to 425° F (220° C).
Pour the oil into a 9×13-inch baking dish and add the smashed garlic. Place the potatoes and onions in the baking dish first/ Aff the papers and then the sausage. Sprinkle the mixture with the Oregon, chili flakes, and salt to taste. Bake in the preheated oven for about 1 ½ hours, stirring the ingredients twice during the baking time. When done the sausage and potatoes should be golden brown. Serve in individual bowls.


4 servings

Ingredients

2 teaspoons minced garlic, divided
2 tablespoons olive oil, divided
1 teaspoon salt, divided
1/4 teaspoon dried thyme
1/2 teaspoon black pepper, divided
1 lb medium potatoes, halved
Cooking spray
4 skinless, boneless chicken breasts
1/4 cup all-purpose flour
Half of the red onion, sliced
3/4 cup low-sodium chicken broth
1/4 cup chopped pepperoncini peppers
1/4 cup green olives
1 cup chopped plum tomato
1 tablespoon chopped fresh basil
1 (14-ounce) can of artichoke hearts, drained and quartered
1/2 cup feta cheese

Directions

Preheat oven to 400°F.

For the potatoes
Combine 1 teaspoon garlic, oil, 1/2 teaspoon salt, thyme, 1/2 teaspoon black pepper, and potatoes in a baking pan coated with cooking spray. Bake at 400degrees F° for 45 minutes or until tender.

For the chicken
In a large ovenproof skill, heat 1 tablespoon olive oil over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/2 teaspoon black pepper. Coat in flour, shaking any excess off the chicken cutlets.

Add chicken to pan; sauté 3-4 minutes or until lightly browned. Remove chicken from pan.


Add onion to pan; sauté 5 minutes. Stir in broth and bring to a boil. Stir in 1 teaspoon of garlic, 1/4 teaspoon salt, tomato, basil, pepperoncini, olives, and artichokes. Simmer for a minute or two. Place browned chicken cutlets on top. Place the skillet in the oven and bake for 20 minutes along with the potatoes.

Sprinkle with feta cheese and serve with the potatoes.


 

Braised Pork Chops

2 servings

Ingredients
2 boneless loin pork chops (about 1/2 inch thick)
1/4 cup of flour
1/2 onion sliced thin
½ bell pepper sliced thin
1/4 cup of sliced white mushrooms
1 cup. can of diced Italian tomatoes ( no salt added)
1 clove crushed garlic
1 teaspoon of dried Italian seasoning
2 tablespoons olive oil
salt and pepper to taste

Directions

Sprinkle chops with salt and pepper.
Dredge chops in flour.
Heat oil in a large skillet with ca over.
Brown chops on both sides. Remove from the skillet and set aside.

 


Add onions, bell peppers, garlic, and mushrooms, and cook for about 10 minutes.
Add tomatoes and seasoning and stir well. Add the pork back into the mixture. Cover and let simmer for about 10 minutes or until the pork is tender.

Serve the pork with spaghetti squash and spoon the pan sauce over the pork and squash.

Baked Spaghetti Squash

Ingredients

1 medium spaghetti squash
Olive oil
Kosher or salt and fresh pepper to taste
1 teaspoon garlic powder
1 teaspoon onion powder
¼ cup grated Parmesan cheese
Salt and pepper to taste

Directions:

Heat the oven to 375° F.

Cut the squash in half lengthwise, and scoop out the seeds and fibers with a spoon. Place on a baking sheet, cut side up, drizzle lightly with the non-fat olive oil and sprinkle with salt, and pepper,.

Bake for about an hour or until the skin gives easily under pressure and the inside is tender. Remove from oven and let it cool for 10 minutes. Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands.
Place in a serving dish and toss with the seasonings..


Ingredients

1 lb of Italian rope sausage with herbs
10 oz whole baby yellow potatoes
3 Italian long {frying} peppers, seeded cut into strips
1 medium onion cut into eighths
3 cloves sliced fresh garlic
1 teaspoon dried Italian seasoning
Salt and pepper to taste
Olive oil

Directions

Oil a large baking dish.

Arrange the sausage rope in the center of the dish and top it with peppers, onions, and potatoes

Arrange the vegetables and garlic evenly over the sausage and the bottom of the baking dish. Sprinkle Italian seasoning, salt, and pepper over the ingredients. Drizzle with olive oil.

Bake at 400 degrees F for 90 minutes. after 60 minutes of baking time lift the sausage up with tongs and place it on top of the vegetables. This step browns the sausage. Serve with some ciabatta bread to sop up the delicious sauce that comes from baking the ingredients.


 

Ingredients

1 tablespoon vegetable oil
1 cup chopped onion
3 cloves garlic, minced
8 cups low-sodium chicken broth
1 (15 ounces) can of diced tomatoes
1-28 oz can of Fire Roasted Red Pepper strips
1 cup of corn
2 jalapeno peppers, seeded and finely chopped
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon chopped cilantro
2 cups shredded cooked chicken
1 1/2 cups shredded Cheddar cheese
1 tablespoon vegetable oil
6 corn tortillas, cut into strips

Directions

Heat 1 tablespoon of oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic and jalapeno peppers and cook, stirring, for 1 minute. Add broth, tomatoes, red peppers chili powder, and cumin. Bring to a boil, stirring occasionally. Reduce heat to a simmer. Cover and cook for 20 minutes.

Toss the tortilla strips with 1 tablespoon oil and place on a sheet pan. Toast the strips in a 425-degree F oven until crispy, about 10 minutes.

Add chicken. Remove from heat. Add cheese and tortilla strips. Stir well. Return the pot to medium heat and cook until hot, 1 to 2 minutes.

 


 

Ingredients

2 tablespoons Extra Virgin Olive Oil
1 Italian sausage or chorizo link, diced
2 teaspoons achiote paste or 1/2 teaspoon Sweet Spanish paprika,
1/2 teaspoon cayenne pepper and 1/2 teaspoon Aleppo pepper
11/2 cup seafood or vegetable broth
1/2 of a large onion, chopped
1/2 cup Spanish {Bomba{ or other shirt grain rice, soaked in water for 20 minutes and then drained
2 garlic cloves, chopped
1 large pinch of Spanish saffron threads soaked in 1/4 cup of water
Salt
1 large Roma tomato, chopped
3 oz diced bell pepper
12 large shrimp, peeled and deveined
6 oz bay scallops
1/4 cup chopped fresh parsley

Directions

In a large deep pan or cast iron skillet, heat the olive oil. Turn the heat to medium-high and add the sausage and chopped onions. Saute the mixture for 5 minutes then add the rice, and cook for 3 more minutes, stirring regularly.

Add the chopped garlic and broth r. Stir in the saffron and its soaking liquid, achiote paste or paprika, cayenne pepper, Aleppo pepper, and salt. Stir in the chopped tomatoes and bell peppers. Bring to a boil and let the liquid slightly reduce, then cover (with a lid or tightly with foil) and cook on low heat for 25 minutes.

Uncover and spread the shrimp over the rice, pushing it into the rice slightly. Add a little water if needed. Cover and cook for another 4-5 minutes. Add the scallops and recover, cook, or until the shrimp turns pink.
Garnish with parsley.

This is a complete meal, but you could add a salad and crusty bread if you wish.

 


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.



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