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Healthy Mediterranean Cooking at Home

Category Archives: spinach

I have family visiting, so this week I will share with you some of our main dish entrees. Complete this meal with meatballs or Italian sausage, salad and bread.

Spinach and Ricotta Stuffed Manicotti

Makes 8-10. Double the recipe for the crepes and filling to make two dishes.

Crespelle Batter
1 cup whole milk
3/4 cup all-purpose flour
2 eggs
1/8 teaspoon salt
Butter for crepe pan

To make the crepes:

Add the flour gradually to the milk with a whisk in a medium bowl with a cover. Add the eggs one at a time and beat well after each addition. Add the salt.
Refrigerate for at least 30 minutes.

Heat the crepe pan and butter the pan.
Pour a scant ¼ cup of batter into the hot pan. Tilt the pan around with a circular motion so that the batter thins out and forms a round crêpe about the size of the pan. Cook until the edges of the crêpe become whitish and the inner portion yellow and partially solid.
Using a wide spatula, turn the crepe over and cook briefly (about 30 seconds).
Remove to a plate to cool. Repeat with the remaining batter, buttering the pan for each crepe. Place a sheet of wax paper between the layers to keep them from sticking together.

Marinara Sauce
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
4 garlic cloves, minced
2 (26-ounce) cartons Pomi finely chopped tomatoes
1 (6-ounce) can tomato paste
1 teaspoon kosher salt, plus more as needed
1/2 teaspoon black pepper, plus more as needed
4 fresh basil leaves, minced

Directions

Heat the oil in a large saucepan with a cover. Add the garlic and onion. Sauce for 2-3 minutes. Add the remaining ingredients. Simmer the sauce with the cover ajar for 1 1/2 hours or until thickened.

Spinach and Ricotta Filling
2 cups cooked spinach, squeezed dry
1 cup whole milk ricotta cheese
1/2 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese, plus extra for baking
1 large egg
1/2 teaspoon pepper
1/2 teaspoon salt

Directions

Combine the filling ingredients. Cover and refrigerate until ready to assemble the manicotti.

To assemble the manicotti:

Heat the oven to 375 degrees F and lightly brush a 9×13 inch baking dishes with olive oil.
Spread a thin layer of sauce across the bottom of the baking dish.
Place 4 tablespoons of the filling down the center of a crepe. Roll it up and place it, seam-side-down the baking dish. Repeat with the remaining crepes and filling. Top with marinara sauce spreading it evenly over the manicotti and sprinkle with Parmesan. Bake the manicotti for 30 minutes. Let rest 5 minutes before serving.

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Greek Omelet

Ingredients

8 eggs
1/4 teaspoon pepper
1/2 teaspoon dried oregano
10 oz pkg frozen spinach, defrosted and squeezed dry
1/2 cup crumbled feta cheese, divided
1/4 teaspoon dried dill
1 clove garlic, minced
1/4 cup minced red onion or scallions
1/4 cup chopped red or yellow bell pepper, finely diced
1/2 cup chopped seeded tomato
A few Kalamata olives, pitted and sliced
Dried or fresh dill for garnish

Directions

Chop spinach and mix well with minced dill and crumbled feta. Set aside.
Place diced tomatoes on paper towels to dry. Set aside.
Crack the eggs into a bowl with the black pepper and oregano. Whisk with a fork. Set aside.

Heat oil in a large nonstick skillet. Add garlic, onion and bell pepper and saute until tender. Add the spinach mixture and cook for 2-3 minutes. Pour the egg mixture over the vegetables. Move the outer edges of the eggs inward and cook until set and none of the mixture looks uncooked. Slide the omelet onto a serving plate. Sprinkle the top of the omelet with remaining feta, chopped tomatoes, sliced olives, and dill. Cut into serving pieces.

Cranberry Orange Muffins

12 muffins

ingredients

Nonstick cooking spray
11/2 cups all-purpose flour
1/2 cup quick-cooking rolled oats
2 teaspoons baking powder
1/2 teaspoon. ground cinnamon or apple pie spice
1/2 teaspoon orange extract
1/4 teaspoon. salt
1 egg, lightly beaten
3/4 cup milk
1/2 cup granulated sugar
3 tablespoons vegetable oil
1 cup fresh or frozen cranberries
1/2 cup pecans or walnuts, toasted and chopped

Directions

Preheat the oven to 375 degrees F. Coat twelve 2-1/2-inch muffin cups with nonstick spray or line with paper baking cups; set aside.
In a large bowl combine all-purpose, oats, baking powder, cinnamon, and salt. In a medium bowl combine egg, milk, sugar, and oil. Add egg mixture all at once to flour mixture; stir just until combined. Fold in the cranberries and toasted walnuts. Spoon into prepared muffin cups.
Bake for 15 to 18 minutes or until tops are lightly browned and a toothpick inserted in centers comes out clean. Cool muffins in pans for 5 minutes. Remove muffins from pans. Serve warm. Makes 12 muffins.

Low Carb/Gluten-free Recipe

Makes 9 muffins

2 cups Low-Carb Baking Mix (I use Bob’s Red Mill) or Gluten-free Baking Mix
1 tablespoon baking powder
1/3 cup Low Carb Sweetener ( I use Lakanto Monk Fruit Sweetener)
1 teaspoon cinnamon
2 eggs, lightly beaten
1 cup water
2 tablespoons vegetable oil
1/2 teaspoon orange extract
1 cup fresh or frozen cranberries
1/2 cup chopped pecans or walnuts

Directions

Heat the oven to 350°F. Lightly coat 9 muffin cups with baking spray.
In a mixing bowl, combine dry ingredients (Low Carb Baking Mix, baking powder, cinnamon, and sweetener). Make a well in the center of dry ingredients and add the eggs, water, oil and orange extract. Whisk until just blended. Stir in cranberries and pecans. Take care not to overmix.
Using a scoop divide the batter into the 9 muffin cups filling them to the top. Bake 25 minutes. Cool in the pan 10 minutes. Remove the muffins to a wire rack to finish cooling.


Salisbury Steak In Cream Gravy

Ingredients

1 lb lean, grass-fed ground beef
2 teaspoons steak seasoning
Salt and black pepper to taste
1/4 cup butter, divided
1 garlic clove, minced
1 cup chopped onions
1 cup sliced mushrooms
1 cup low sodium beef stock
2 oz cream cheese. room temperature, cut into small cubes
1 tablespoon flour, cornstarch or arrowroot

Directions

Form the beef into 4 patties, about 3 inches across and ½ -inch thick. Sprinkle with salt, pepper and steak seasoning. Set aside.
In a nonstick, deep frying pan, over medium heat melt 2 tablespoons of butter, fry the patties until they are brown on both sides and almost cooked through, but not quite. Remove to a plate and cover with foil.

Add the remaining butter to the skillet butter and add the garlic and onions. Cook until the onions soften and then add the mushrooms. Season with salt and pepper to taste. Cook until the mushrooms are no longer giving off liquid. Dissolve the thickener in the beef broth and add it to the skillet along with the cream cheese cubes. Bring the sauce to a boil, stirring constantly. Add the patties, cover the pan and simmer 10 minutes.

Cauliflower Garlic Mash

If you are not a fan of cauliflower then substitute 2 lbs of cooked Yukon gold potatoes. If you are a bit adventuresome, give this cauliflower recipe a chance. It is delicious especially when the main dish has a gravy component.

Ingredients

8 cups cauliflower florets (1 large head)
3 tablespoons extra-virgin olive oil
2 cloves garlic
¾ teaspoon salt
½ teaspoon ground pepper
1 tablespoon chopped fresh sage

Directions

I use a microwave steamer (Tupperware – also retro) and steam the cauliflower and garlic for 5 minutes.

For stovetop:
Bring 1 to 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Place the rack in the bottom of the saucepan. Add the cauliflower and garlic; cover and cook until very tender, 10 to 12 minutes. Drain very well on kitchen towels and squeeze tightly to remove any liquid in the cauliflower.


Transfer the cauliflower and garlic to a food processor along with the olive oil, salt, and pepper. Process until very smooth. Transfer to a saucepan or microwave-safe bowl and stir in the sage. Reheat until hot and serve immediately.

Sautéed Spinach

Ingredients

10 oz package of organic frozen spinach, defrosted and drained
Half a large shallot, minced
1 garlic clove, minced
2 tablespoon extra-virgin olive oil
Salt and pepper

Directions

Heat the oil in a saucepan and add the shallot and garlic; saute until the shallot is tender. Add the drained spinach and saute for 2-3 minutes – just until hot. Season with salt and pepper to taste. Serve immediately.


 

Cuban cuisine is a blend of Native American Taino food, Spanish, African, and Caribbean cuisines. Some Cuban recipes share spices and techniques with Spanish and African cooking, with some Caribbean influence in spice and flavor. This results in a blend of the several different cultural influences, with strong similarities to the cuisine of the neighboring Dominican Republic and Puerto Rico. A small Chinese influence can also be accounted for in the Havana area. There is also some Italian influence. During colonial times, Cuba was an important port for trade, and many Spaniards who lived there brought their culinary traditions with them.

A majority of the dishes are sautéed or slow-cooked over a low flame. Most Cuban cooking relies on garlic, cumin, oregano, and bay laurel leaves and uses a sofrito as a base in main dishes. Sofrito consists of onion, green pepper, garlic, oregano, and ground pepper quick-fried in olive oil.

Meats and poultry are usually marinated in citrus juices, such as lime or sour orange juices, and then roasted over low heat until the meat is tender. Root vegetables such as yuca, malanga, and boniato are common in the cuisine. These vegetables are flavored with a marinade, called mojo, which includes olive oil, lemon juice, sliced raw onions, garlic, cumin, and a little water. The steak recipe below includes all those flavors.

Cuban Style Steak

Ingredients

Marinade
4 large garlic cloves, minced
1 tablespoon steak seasoning
¼ teaspoon cumin
1 teaspoon lime zest
3-4 fresh orange slices
1 teaspoon salt
1 flank steak, patted dry

Salsa
1 large jalapeño pepper, seeded and finely chopped
1 small red onion, finely chopped
2 tablespoons cilantro paste
½ teaspoon hot sauce
1 teaspoon lime zest
1/4 cup fresh lime juice
1/4 cup water
2 teaspoons olive oil
2 teaspoons honey
1/2 teaspoon salt

Directions

To make the marinade:
Combine the marinade ingredients together in a large ziplock bag.
Add the steak, close the bag and massage the marinade into the meat; set aside for 30 minutes or refrigerate for up to 12 hours.

To make the salsa:
Combine the jalapeno, onion, cilantro, lime juice, water, oil, honey, hot sauce, salt and lime zest in a serving bowl for a chunky salsa-like consistency.

To cook the steak:
Light a grill or grill pan and 
oil the grate. Remove the steak from the marinade, letting the excess drip off. Grill over moderate heat, turning once, until lightly charred and an instant-read thermometer inserted in the thickest part registers 125°, 10 to 12 minutes.
Remove steak to a serving plate and cover loosely with aluminum foil; let rest for 10 minutes before thinly slicing against the grain.

Serve the steak with the salsa.

Bake the squash and tomatoes in the oven at the same time.

Oven Baked Spiralized Butternut Squash

Ingredients

1/2 of a butternut squash spiralized or 2 containers of spiralized butternut squash from the market
Olive oil
Salt & pepper to taste
Sauce
2 garlic cloves, minced
4 tablespoons of butter
2 tablespoons of fresh parsley
4 tablespoons of parmesan cheese

Directions

Preheat the oven to 400 degrees F.
Place the squash noodles on a large baking sheet, with sides, drizzle with olive oil, sprinkle with salt and pepper and toss the squash to coat it all.


Bake in the oven for 20 minutes, tossing the squash once or twice with tongs during the cooking process. Place the squash in a serving bowl.
Heat the butter, and garlic in a small microwave dish or small pan. Pour the butter sauce over the squash and toss. Add the parsley and cheese and toss again. Serve immediately.

Stuffed Tomatoes

Ingredients

2 medium ripe tomatoes
½ cup cooked spinach or swiss chard, drained
1 garlic clove, minced
¼ teaspoon red pepper flakes
½ cup shredded mozzarella cheese
1 tablespoon olive oil
2 tablespoons Parmesan Cheese

Directions

Preheat the oven to 400 degrees F.
Combine the spinach, mozzarella, garlic, olive oil & red pepper flakes in a small bowl – set aside.

Cut a thin slice off the top of the tomatoes and remove the seeds & juice. Season the insides of the tomatoes with salt and pepper. Using a spoon, fill each tomato with the spinach stuffing mixture. Place in a small, shallow baking dish. Sprinkle the top of each tomato with 1 tablespoon of Parmesan cheese. Bake 20 minutes and serve.


Chicken Saltimbocca 

For 2 servings

Ingredients

2 teaspoons all-purpose flour
2 boneless skinless chicken breast cutlets (4-5 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
8 fresh sage leaves
2 thin slices prosciutto
1 tablespoon olive oil
1 tablespoon butter
1/2 cup chicken broth
2 tablespoons white wine
1/2 teaspoon cornstarch
Lemon wedges

Directions

Flatten the chicken cutlets to 1/4-in. thickness. Sprinkle both sides with salt and pepper; top each cutlet with 4 sage leaves and 1 slice prosciutto, pressing to adhere. Refrigerate uncovered until ready to cook.

When ready to cook, sprinkle each cutlet with 1 teaspoon flour.

In a large skillet, heat oil and butter over medium heat; cook chicken for 3-4 minutes on each side or until lightly browned and chicken is no longer pink. Remove and keep warm.

In a small bowl, whisk the chicken broth, wine, and cornstarch; add to the skillet, stirring to loosen browned bits from pan. Bring to a boil; cook and until reduced by half. Spoon over chicken. Serve with lemon wedges.

Sautéed Spinach

Ingredients

1 lb spinach, stems removed and chopped
2 tablespoons olive oil
1 large garlic clove, sliced thin
Salt & pepper to taste

Directions
Heat the oil and garlic in a large skillet. Add the spinach and saute for 3-4 minutes until the spinach is wilted. Season with salt and pepper to taste.

Yellow Squash Rounds

Yield: 2 servings

Ingredients

2 small or 1 medium yellow summer squash
Roasted Garlic powder
Salt & freshly ground black pepper
1/4 to 1/2 cup freshly grated Parmesan cheese

Directions

Place an oven rack in the center position of the oven.
Preheat the oven to 425°F.
Line a baking sheet with parchment paper.

Wash and dry the squash, and then cut each one into 1/4-inch thick slices. Arrange the squash rounds on the prepared pan. Lightly sprinkle the squash with garlic, salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.
Bake for 15 to 20 minutes, or until the Parmesan melts and turns a light golden brown.


Grilled Rib Eye Steaks with Shallot-Thyme Butter

Steak
2 rib-eye steaks, 6-8 ounces each
2 tablespoons coarsely ground peppercorns
1 tablespoon coarse sea salt

Shallot-Thyme Butter
4 tablespoons unsalted butter, softened
1/2 teaspoon fresh thyme leaves, minced
5 chive leaves, minced
1 small shallot or half of a large shallot, minced
Salt and freshly ground pepper
1/2 teaspoon lemon juice

Directions

Prepare the butter: Mash the butter with a fork, integrating all the remaining butter ingredients. Add 1/4 teaspoon each of salt and pepper.

Prepare an outdoor gas or charcoal grill and oil the grill grates. (You can also use a grill pan to cook the steak. Oil the grill pan after it gets very hot.)

Season the steaks with the peppercorns and salt. Press the mixture into the steaks.

When the fire is ready or the grill pan is very hot, grill the steaks for about 3 minutes per side for rare, and about a minute or two longer for medium-rare to medium.

Remove the steaks to a serving platter and place 2 tablespoons of the butter on each steak. Let rest 5 minutes and serve.

Creamed Spinach

Ingredients

4 cups chopped fresh spinach leaves
1 garlic clove, minced
1 small onion finely chopped
1 tablespoon unsalted butter
1 tablespoon olive oil
2 tablespoons cream cheese
2 tablespoons heavy cream
Salt and pepper

Directions

Heat a large saucepan over medium heat. Add the oil and butter, and stir it around so it melts. Saute the onion and garlic until soft, about 5 minutes.

Add the spinach in batches, pushing it down with a wooden spoon to help it wilt. Keep adding more spinach when there is room in the pot.

Cook the spinach until it is wilted, then lower the heat and add the cream and cream cheese.

Stir and cook for about 5 minutes until the cheese is dissolved throughout the spinach. Season with salt and pepper and serve hot.

Oven-Baked Onion Rings

4 servings

Ingredients

1 large sweet onion – ends trimmed off, peeled and cut crosswise into 1/2-inch thick slices
2 eggs
2 tablespoons heavy cream
1 pinch cayenne pepper, or to taste
3 cups panko breadcrumbs, or more if needed
1/2 cup all-purpose flour
1/4 teaspoon garlic powder
1/2 teaspoon salt, plus extra for sprinkling
1/4 teaspoon ground black pepper
Olive oil cooking spray

Directions

Preheat the oven to 450 degrees F.

Separate the onion slices into individual rings. Place the onion rings in a bowl of ice-cold water before coating.

Whisk eggs with cream in a bowl until thoroughly combined; season egg mixture with a pinch of cayenne pepper.

Place flour, garlic powder, salt, and pepper in a large resealable plastic bag. Place panko crumbs in a separate bowl.

Place the onion rings on paper towels to remove extra moisture from the soaking.

Work with one or two onion slices at a time, place them into the bag of flour mix.

Seal the bag and shake until the onion rings are well coated with flour.

Place flour-coated onion rings into the egg mixture, a few at a time, and toss lightly with tongs until coated.

Place rings into panko crumbs and gently shake the bowl to toss the crumbs with the onion rings until rings are coated with crumbs.

Transfer coated onion rings to a large baking sheet; spray rings lightly with cooking spray.

Bake in the preheated oven until the onion rings are tender and crumbs are lightly golden brown, about 15 minutes.


Manicotti in many regions of Italy are actually called Crespelles. They are a perfect light start as a “primo” (first) course for a special Italian meal.
In America, manicotti are often made with pasta tubes. But for true manicotti made the Italian way, the shells should be light crepes, not made from boiled pasta. Cheese or meat stuffings enclosed in pasta are called Cannelloni in Italy.

The best recipe for Italian crepes comes from Marcella Hazan. In her book, The Essentials of Classic Italian Cooking, she includes a variety of recipes for stuffing crepes. I use her crepe recipe for Manicotti, but the Marinara Sauce and Ricotta Filling are my long time standard recipes.

To make this dish, you will need:

Marinara Sauce
8 Crepes for a main dish or 4 Crepes for a first course
Swiss Chard or Spinach Ricotta Filling

Crespelle Batter

Makes at least 8 crepes

Ingredients

1 cup milk
3/4 cup all-purpose flour (gluten-free flour also works)
2 eggs
1/8 teaspoon salt
Butter for crepe pan

To make the crepes:

Add the flour gradually to the milk with a whisk in a medium bowl with a cover. Strain the mixture through a sieve to avoid any lumps. Return the mixture to the bowl..
Add the eggs one at a time and beat well after each addition. Add the salt.
Refrigerate for at least 30 minutes.
Heat the crepe pan and butter the pan.
Pour a scant ¼ cup of batter into the hot pan. Tilt the pan around with a circular motion so that the batter thins out and forms a round crêpe about the size of the pan. Cook until the edges of the crêpe become whitish and the inner portion yellow and partially solid.
Using a spatula, turn the crepe over and cook briefly (about 30 seconds).
Remove to a plate to cool. Repeat with the remaining batter, buttering the pan for each crepe. Place a sheet of wax paper between the layers to keep them from sticking together.

Marinara Sauce

Ingredients

2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
4 garlic cloves, minced
2 (28-ounce) cartons Pomi finely chopped tomatoes
1 (6-ounce) can tomato paste
½ teaspoon kosher salt, plus more as needed
½ teaspoon black pepper, plus more as needed
4 fresh basil leaves, minced

Directions

Heat the oil in a large saucepan with a cover. Add the garlic and onion. Sauce for 2-3 minutes. Add the remaining ingredients. Simmer the sauce with the cover ajar for 1 1/2 hours or until thickened.

Swiss Chard and Ricotta Filling

Ingredients

2 cups cooked (with garlic and olive oil) Swiss Chard or spinach, squeezed dry
1 cup whole milk ricotta cheese
½ cup shredded mozzarella cheese, plus extra for baking
¼ cup grated parmesan cheese, plus extra for baking
1 large egg
1/2 teaspoon pepper
1/2 teaspoon salt

Directions

Combine the filling ingredients. Cover and refrigerate until ready to assemble the manicotti.

To assemble the Manicotti:

Heat the oven to 375 degrees F and lightly brush 4 individual baking dishes with olive oil.
Spread about 4 tablespoons of the filling down the center of a crepe. Roll it up and place it, seam-side-down, in one of the baking dishes. Repeat with the remaining crepes and filling, placing one or two filled crepes in each baking dish. Top lightly with marinara sauce spreading it evenly over the manicotti, sprinkle with Parmesan and shredded mozzarella cheese. Bake the manicotti for 30 minutes.



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