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Healthy Mediterranean Cooking at Home

Category Archives: Wine

Beef Rolls
1 1/2 lbs boneless beef top sirloin or top round, cut into 4-6 thin slices
4-6 slices of prosciutto
Olive oil
1 cup mozzarella cheese, shredded

Filling
2 tablespoons grated parmesan cheese
2 garlic cloves, chopped
2 tablespoons parsley, chopped
1/4 cup onion, chopped fine
1/4 cup finely chopped bell pepper

Sauce
2 tablespoons olive oil
1/4 cup finely chopped onion
1/4 cup minced carrots
1/4 cup minced celery
1 garlic clove, minced
1/4 teaspoon red pepper (chili) flakes
One container (26-28-ounces) Italian finely chopped tomatoes
1/2 cup dry red wine
2 bay leaves
1 teaspoon dried Italian seasoning
1 teaspoon salt
4 large basil leaves, torn into small pieces

Directions

Beef Rolls
Place each slice of beef between 2 sheets of plastic wrap and pound with a meat pounder until very thin, about 1/4 inch thick. Drizzle each with olive oil and sprinkle with salt & pepper. Lay a slice of prosciutto on each one.

Mix together the parmesan cheese, onion, bell pepper, garlic and parsley and sprinkle evenly on top of the beef slices with prosciutto.

Roll up the slices, tucking in the ends and tie with kitchen string.

Heat the olive oil in a large deep skillet over medium heat. Cook the beef rolls until browned on all sides, about 15 minutes. Remove from the pan with a slotted spoon to a plate and set aside.

Sauce
If needed add some more olive oil to the pan then add the onion, carrots, and celery. Cook, stirring until tender but not browned, about 10 minutes.

Add the garlic and stir. Add the red wine and cook, stirring up any browned bits stuck to the bottom of the pan, about 2 minutes.

Add the tomatoes, salt, bay leaves, Italian seasoning and red pepper flakes.

Place the beef rolls back into the sauce, turn heat to low and cook at a simmer until beef is tender 1.5 – 2 hours. Remove the bay leaves.

Sprinkle the rolls with the mozzarella and basil leaves, cover the pan and cook for 2 minutes longer.

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The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon, and Israel on the east; the African countries of Egypt, Libya, Tunisia, Algeria, Morocco on the south and the Mediterranean Island Countries of Cyprus and Malta. The Mediterranean countries utilize many of the same healthy ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the cuisine in the countries of Portugal, Spain, France, Italy, Greece, Turkey, Syria, Lebanon, Israel, Egypt, and Libya. This series continues with the country of Tunisia.

Tunisian cuisine is a combination of French, Arabic, Mediterranean and Middle Eastern flavors. Seafood is eaten in the coastal communities and features recipes like fettuccine with fresh seafood and a green harissa dressing, grilled mullet with lemon and celery salad, and fricassee salad with grilled cedar plank salmon. The spicy paste harissa is a staple side to every Tunisian meal. It’s made from chilies, garlic, lemon and a combination of caraway, cumin and coriander seeds. Tunisian sweets are also impressive. Their doughnuts, called “yo-yos”, are soaked in honey, lemon syrup and orange blossom water.

The diverse blend of flavors in Tunisian cuisine is representative of the country’s past and location. While the cuisine varies by region, Tunisian food usually combines French and African flavors with spicy seasonings. Couscous, the main staple in Tunisian dishes, is often topped with fresh seafood or hearty lamb depending on local availability. A melting pot of cultures, Tunisia doesn’t just feature local food but all types of international cuisine can be found in the country’s larger cities.

Though the country’s Mediterranean climate and rich soil make it an ideal location for wine production, it’s often overlooked as a wine region. But Tunisia has a rich wine history and a modern cultivation of numerous grape varietals. Tunisians first began producing wine over 2,000 years ago, but Arab control in the eighth century nearly eliminated the practice. French colonization brought winemaking back to Tunisia in the late 1800s.

The Foods of Tunisia

Couscous

Couscous is derived from semolina and is present on nearly every dinner table in Tunisia. Couscous is prepared in endless ways across the country. In coastal regions, cooks prefer to serve it with fish, while interior regions opt for lamb and dried fruit. A local favorite, Sfax Couscous, is named for Tunisia’s second largest city, which is filled with freshly caught seafood.

Briks

Briks are another staple and can be found in little shops throughout the country. Similar to a samosa, a brik is made from wrapping pastry dough around a variety of fillings, including potatoes, eggs, or tuna. The packets are then fried in grapeseed oil and served piping hot with a squeeze of fresh lemon juice.

Harissa

A thick, spicy paste made from hot chili peppers and garlic, harissa is a condiment for grilled meats and fish or stirred into soups and stews for added flavor. It is often served as a dipping sauce alongside bread. Harissa’s heat level varies depending on the number and type of chili peppers used. The peppers are typically smoked to add a complex, deep flavor.

Ojja

While typically a breakfast dish, ojja is often considered fast-food by Tunisian standards. Traditional ojja combine eggs and merguez, a spicy lamb sausage, in a savory tomato sauce for a hearty, filling meal. Ojja is served with a side of grilled bread in place of a spoon or fork.

YoYos

Tunisians take dessert seriously and they are routinely served after a large evening meal and accompanied with mint tea. Some local desserts include sweet cakes, fried almond pastries, and ice cream. But the Tunisian doughnuts, YoYos, are the favorite.

Mint tea

The melding of many cultures and flavors is apparent in Tunisia’s most popular drink, sweet mint tea. Served hot or over ice, this beverage is topped with pine nuts, a twist of flavor and texture, especially for those not accustomed to nuts in their tea.

Wine Regions

Muscat

Tunisia has seven distinct controlled designation-of-origin regions known locally as AOCs (for their French name, appellation d’origine controlee). The naming of wine regions is modeled after the French, with whom Tunisia shares many of the same grape varietals, such as Muscat.

Sidi Saad

Sidi Saad is a wine blend of Syrah and Cabernet Sauvignon grapes. Produced using traditional methods in the Gran Cru Mornag region, Sidi Saad is corked in a distinctively shaped bottle.

Gris de Tunisie

Gris de Tunisie, or grey Tunisian wine, is the country’s most famous and unique wine. The wine is a dusky rose in color and tastes like a fruity rosé. It is best served on hot days paired with a spicy seafood dish.

Chateau Mornag Rosé

Chateau Mornag Rosé is the country’s most popular. Produced in the Mornag area in Northern Tunisia, it is light, crisp and tastes best with the region’s Mediterranean-influenced cuisine.

Make Some Tunisian Recipes At Home

Tunisian Harissa

Ingredients

100 g dried long red chilies, seeded
½ teaspoon caraway seeds
½ teaspoon cumin seeds
1 teaspoon coriander seeds
100 ml extra-virgin olive oil
5 garlic cloves, crushed
2 tablespoons lemon juice
Salt and pepper

Directions

Soaking time 1 hour and 30 minutes.
Place chilies in a bowl and pour over enough boiling water to cover. Place a small plate directly on top of chilies to keep them submerged then set aside for 1½ hours or until very soft. Drain well.

Meanwhile, heat a small frying pan over medium-low heat, add the spices and fry, stirring frequently, for 2 minutes. Finely grind spices in an electric spice grinder or a mortar and pestle. Combine the drained chilies, spices, 1 teaspoon salt, ½ teaspoon pepper and the remaining ingredients in a small food processor. Process to a smooth paste, occasionally scraping down the sides. Push mixture through a food mill, extracting as much purée as possible; the solids should be dry. Transfer mixture to a sterilized jar and seal. Harissa will keep for up to 1 year stored in an airtight container in the refrigerator.

Tunisian Chickpea Soup (Lablabi)

Tunisian breakfast. Capers, chopped almonds, chopped olives, yogurt and some mint can all be added at the end, and the soup is commonly served ladled over cubes of day old bread. Tuna is often added also.

Ingredients

100 ml extra virgin olive oil
2 onions, finely chopped
6 cloves garlic, finely chopped
1 tablespoon ground cumin
2 teaspoons ground coriander
Large pinch saffron
1 tablespoon harissa
2 liters (8 cups) chicken stock
4 (400g) cans chickpeas, drained and rinsed
4 tomatoes, cut into large pieces
2 tablespoons white vinegar
4-6 eggs (depending on the number of servings)

To serve

Large handful coriander leaves
Slices of baguette, extra harissa, and lemon wedges, to serve
2 tbsp baby capers, drained
2 tbsp chopped blanched almonds

Directions

Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 6 minutes or until softened. Add the cumin and coriander and saffron and cook, stirring, for another 3 minutes. Stir in the harissa then add the stock and chickpeas and bring to a simmer. Cover the pan then cook for 10 minutes. Add the tomatoes and cook for another 3 minutes or until the tomatoes soften.

Bring a large saucepan of water to a simmer and add the vinegar. Crack each egg into a saucer then add them, one at a time, to the simmering water. Cook over medium heat for about 3 minutes or until the whites are set but the yolks are still runny. Carefully remove each using a slotted spoon to a tray lined with kitchen paper to drain excess water.

Divide the hot soup among large bowls. Place an egg in each bowl. Scatter over the coriander, capers, and almonds. Serve with the baguette, extra harissa, and lemon wedges to the side.

Broiled Red Mullet with Celery Salad

Ingredients

4 red mullets, cleaned (each 340 g net)
12 g mixed fresh bay leaves, rosemary, and thyme
2 teaspoons cumin seeds, crushed using a mortar and pestle
1½ tablespoons olive oil
1½ teaspoon salt

Lemon and Celery Salad

4 long, thin green capsicum (peppers), or 1 regular green capsicum (pepper) (140 g gross)
50 ml olive oil
1 lemon, peeled, seeded and cut into 1 cm dice (35 g net)
3 tender celery stalks, cut into 1 cm dice (120 g net)
10 g tender celery leaves, finely chopped
15 g parsley leaves, finely chopped
1 garlic clove, crushed
30 g black olives, pitted
½ teaspoon dried red chili flakes
¼ teaspoon salt
1 teaspoon sumac

Directions

To make the salad, place the capsicum in a baking dish. Drizzle with 2 teaspoons of the oil and roast in a 400 degree F oven for 10 minutes ( or longer for regular capsicum), or until the skin is blistered and the flesh is soft. Transfer to a bowl and cover with plastic wrap. Once cool enough to handle, peel, cut into 1 cm dice and place in a large bowl. Add the remaining olive oil, the lemon, celery, and leaves, parsley, garlic, olives, chili flakes, and salt. Stir well and set aside.

Score the red mullet 2–3 times on each side in parallel lines at a 45-degree angle to the fish. Slice the bay leaves into fine strips and stuff into the incisions, followed by each of the other herbs. Place the fish on a baking tray lined with foil. In a small bowl, mix together the cumin, olive oil and salt. Drizzle or brush this over the fish.

Preheat a broiler on high. Once hot, place the fish underneath and cook for about 6 minutes on each side, or until the flesh is firm and cooked through. Serve the fish with the salad on the side, garnished with sumac.

Tunisian Doughnuts (yo-yos)

Ingredients

7 g sachet dried yeast
1 tablespoon white sugar
60 ml (¼ cup) orange juice
1 orange, zested
2 tablespoons vegetable oil, plus extra, to deep-fry
300 g (2 cups) plain flour, sifted

Honey syrup

2 tablespoons lemon juice
110 g (½ cup) white sugar
360 g (1 cup) honey
2 teaspoons orange blossom water, optional

Directions

Place yeast, sugar and 125 ml (½ cup) lukewarm water in a bowl and stir to combine. Set aside for 10 minutes or until the mixture bubbles. Add orange juice, zest, and 2 tablespoons oil, and stir to combine. Place flour and a pinch of salt in a large bowl and make a well in the center. Pour yeast mixture into the well and stir until combined.

Turn dough out onto a lightly floured work surface and knead for 5 minutes or until smooth and elastic. (Alternatively, use an electric mixer fitted with a dough hook.) Place dough in a greased bowl and cover with plastic wrap. Set aside in a warm, draught-free place for 2 hours or until the dough doubles in size.

To make the honey syrup, place the lemon juice, sugar and 250 ml (1 cup) water in a pan over medium heat and stir until the sugar dissolves. Increase the heat to high and bring to the boil. Add honey and orange blossom water, if using, then reduce the heat to low–medium and cook the mixture for 35 minutes or until the consistency of a runny honey; watch syrup to make sure it doesn’t boil over. Transfer to a large bowl and cool.

Fill a deep-fryer or large pan one-third full with oil and heat over medium heat to 180°C (or until a cube of bread turns golden in 15 seconds). Working in batches, tear off a piece of dough about the size of a plum and flatten slightly with your hand. Tear a hole in the middle and stretch the dough to make a 12–15cm ring. Gently drop the dough into the oil and deep-fry, turning halfway, for 4 minutes or until crisp, golden and cooked through. Remove with a slotted spoon and drain on paper towels.

Using a skewer, pierce yo-yos on both sides, then soak in honey syrup for 4 minutes on each side. Serve immediately.


Pot Roast

Beef roast and vegetables are slow cooked in a delicious broth until the meat just falls apart in this recipe. Definitely comfort food.

Browning the beef in bacon fat adds much flavor to the meat and you can drain the pot of the fat after the beef is browned and before you add other ingredients, if you prefer.

Herbes de Provence is a mixture of dried herbs typical of the Provence region of southeast France. This blend often contains savory, marjoram, rosemary, thyme, oregano and lavender leaves. These herbs are a delicious addition to stews and braised meats.

You can also add small potatoes to the pot roast, if you wish. Add them to the pot after the roast has cooked about 1 1/2 hours. Or you can serve this dish with mashed potatoes.

Servings: 8

Ingredients

Beef
2 1/2 to 3 pound chuck roast
2 tablespoons bacon fat or oil of your choice
Sea salt and black pepper
1 teaspoon dried Herbes de Provence

Vegetables
1 large sweet onion cut in quarters
5 medium (5-6 oz) carrots, peeled and cut in half
5 large stalks celery, cut into thirds
2 cloves garlic, sliced
2 1/2 cups unsalted beef broth
1/2 cup dry red wine
2 tablespoons tomato paste

Directions

Preheat the oven to 275 degrees F and place the rack to the middle position.

Trim any visible fat on the outside of the roast.

Heat a large dutch oven over medium heat.

Dry the chuck roast with a paper towel and season both sides well with salt and pepper and the Herbes de Provence.

When the pot is very hot, add the bacon fat and swirl to coat the bottom of the pot.

Brown the chuck roast on one side for 4-5 minutes then flip and brown the other side for another 4-5 minutes. Turn the heat to low.

Place the vegetables in the pot around the browned pot roast. In a large measuring cup,combine the broth, wine and tomato paste.

Mix well and pour over the beef and vegetables. The liquid should be almost to the top of the roast.

If not, add a little more broth until it is. Turn the heat up to medium until the liquid begins to simmer.

Cover the pot and place the pot roast into the oven to cook for 3 hours or until the roast is very tender.

It’s done when a fork pierces easily all the way through the meat and/or it shreds easily with a fork.

Check after 3 hours but it may take as long as 4 depending on how thickly cut the chuck roast is.

Remove the roast and vegetables to a large serving plate with a slotted spoon.

Skim the fat and add enough of your favorite thickener for about 4 cups of liquid.

Cook the gravy, stirring constantly until the liquid thickens.

Slice the meat on the platter and serve the meat and vegetables with the gravy on the side.

 

 


Planning your menu before you go shopping is a practical skill that will save you time and money. At this time of year, you want easy to prepare meals that utilize what is in season and you want to cook healthy meals most of the time. This does take a little planning but well worth the time. Here are a few ideas to help you plan next week’s menu.

Fish Parmigiano

Serve this fish entrée with basil pesto pasta and yellow summer squash.

Ingredients

4 white fish fillets (about 6 oz each), such as flounder, tilapia, halibut, etc.
3 tablespoons mayonnaise
1 to 1 ½ cups Italian seasoned panko crumbs
Olive oil plus olive oil cooking spray
1 cup Marinara sauce, heated
4 slices mozzarella cheese

Directions

Cover a baking sheet with heavy-duty foil and coat with olive oil cooking spray.

Preheat the oven to 400 degrees F.

Brush each fish fillet on all sides with the mayonnaise.

Place the coated fish in the panko crumbs and press the crumbs into the fish on all sides.

Place the fillets on the prepared baking pan and drizzle the top of each fillet with a little olive oil.

Bake for 20 minutes.

Remove the pan from the oven and place hot marinara sauce on each fillet (about ¼ cup on each) and top with a slice of cheese.

Return the pan to the oven and cook about 5 minutes more or until the cheese is melted.

Creamy Cauliflower Pasta

Serve this pasta entrée with a tomato salad.

Topping

1/2 cup panko breadcrumbs
1/2 grated Parmesan cheese
1 tablespoon olive oil
1 tablespoon chopped fresh thyme

Cauliflower

2 tablespoons butter
2 tablespoons olive oil
2 medium shallots, chopped fine
1 head cauliflower, trimmed and cut into small florets
1/2 teaspoon salt
1/2 teaspoon crushed red pepper
3 minced garlic cloves
12 ounces short pasta
1/2 cup heavy cream

Directions

For the topping:

Combine the breadcrumbs and 1 tablespoon olive oil in a small sauté pan over medium-low heat.

Cook, stirring, until the mixture is well toasted and golden-brown.

Stir in the thyme; remove from heat, and reserve.

For the cauliflower:

Preheat the oven to 350°F.

In a medium baking dish, combine the shallots, cauliflower, garlic, salt and red pepper.

Bake for 45 minutes, stirring occasionally or until the cauliflower is tender and browned.

Remove the dish from the oven and stir in the cream and Parmesan cheese. Set aside while the pasta cooks.

For the pasta:

Cook pasta in boiling salted water until al dente. Drain and return the pasta to the pan.

Turn the heat to very low and add the cauliflower sauce. Heat for a minute or two and pour into a pasta serving.

Sprinkle the breadcrumb topping over the top of the pasta and serve.

Pork Chops Pizzaiola

Pizzaiola is a term used for a Neapolitan style pizza tomato sauce. I like to use it over pork cutlets or beef steak. Mashed potatoes and a green vegetable are good sides for this entrée.

Ingredients

For the pork

4 boneless pork chops, about 4 oz each
1 egg, beaten
1 cup Italian seasoned breadcrumbs
Salt and pepper to taste
Olive oil

For the sauce

1 tablespoon olive oil
1 bell pepper, finely diced
1 small onion, finely diced
1 garlic clove, minced
1 ½ cups crushed Italian tomatoes
1 teaspoon dried Italian seasoning
1/4 teaspoon red pepper flakes
1 basil sprig

Directions

For the pork:

Trim the pork chops of all fat. Pound them between sheets of plastic wrap until about a ¼ inch thick.

Beat the egg with a little water. Season the pork with salt and pepper.

Dredge the pork cutlets in the Italian breadcrumbs. Place on a plate and refrigerate until ready to cook.

It is important to refrigerate the breaded pork for a few hours, so that the breading stays put when the pork is cooked.

For the sauce:

Heat the olive oil in a medium saucepan and add the onion, bell pepper and garlic.

Cook over low heat until the vegetables are tender, about 10 minutes.

Add the remaining ingredients and let the sauce simmer, covered, for about 45 minutes.

To cook the pork:

Cover the bottom of a large skillet with a thin coating of olive oil. Heat.

Add the pork cutlets and cook until brown on one side, turn and cook the second side until brown.

Drain the chops on paper towels. Place on serving plates and top with the Pizzaiola sauce.

Dinner Frittata

I usually make extra grilled vegetables, so I can use them in a frittata or quiche.

Serve this entrée with an Italian Mixed Greens Salad.

Serves 4-6

Ingredients

2 cups leftover grilled potatoes, peppers and onions
See recipe link 
1 cup cooked spinach
1 tablespoon olive oil
1 tablespoon butter
2 slices cooked bacon, crumbled
6 large eggs beaten
Salt and pepper to taste
3 slices of your favorite cheese

Directions

Preheat the broiler

Heat the oil and butter together in an ovenproof nonstick skillet.

Add the potato and pepper mixture and cook until hot. Add salt and pepper to taste.

Scatter the crumbled bacon over the mixture.

Pour the beaten eggs over all and cook until the eggs are set on the bottom.

Distribute the cooked spinach over the top of the frittata.

Break the cheese slices into quarters and place them evenly over the spinach.

Place the skillet under the broiler and cook the frittata until the cheese melts.

Remove and let rest for 3 or 4 minutes. Cut into serving pieces.

Chicken Piccata

Serve this quick cooking chicken entrée with noodles dressed with butter, Parmesan cheese and parsley and a green vegetable.

Serves 2

Ingredients

Two 6 ounce boneless, skinless chicken breast halves, pounded until thin and even
Coarse salt
Ground white pepper
1/4 cup finely ground all-purpose flour
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
1/4 cup dry white wine or chicken broth
2 tablespoons small capers, drained
2 tablespoons fresh squeezed lemon juice

Directions

Season the chicken on both sides with salt and white pepper. Lightly coat in flour. Shake off excess.

Heat a medium skillet over medium-high heat.

Add the olive oil and butter, swirl them around the pan, and add the chicken.

Turn the heat to high and saute the chicken 2 minutes per side.

Pour in the wine, swirl it around the pan for 20 seconds, and turn the chicken over.

Add the lemon juice and capers, swirl them around in the pan and turn off the heat. Serve immediately.


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I am sure you have heard of Chicken Cacciatore but how about Beef Cacciatore? I came up with this recipe when I had several beef round roasts in the freezer and did not want to make a traditional pot roast. This is a great dish to make at this time of year. Assemble it and put in the oven and then you can go on with your holiday preparations. Cook some pasta or mashed potatoes and you have dinner.

A typical bottom round roast that weighs 3 to 4 pounds should be slow roasted in a Dutch Oven for about 4 hours for a tender roast with an internal temperature of 165 to 170 F(74 to 77 °C) . Preheat the oven to 300 °F (149 °C) and slow roast the meat for 3 to 4 hours, depending on the weight.

Beef Cacciatore

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Ingredients

2 tablespoons olive oil
3-4 lb boneless bottom round roast (also called rump)
2 garlic cloves, chopped
Salt and ground black pepper to taste
1 large onion, cut into large dice
1 (28 ounce) container finely chopped Italian tomatoes
1 green bell pepper, coarsely chopped
1 yellow bell pepper, coarsely chopped
1 red bell pepper, coarsely chopped
8 oz fresh mushrooms, sliced thickly
1 cup dry red wine
1 teaspoon Italian seasoning
½ teaspoon red chili flakes
8 oz Pappardelle Pasta

Directions

Preheat the oven to 300 degrees F.

Brown the roast on all sides in the oil in an ovenproof Dutch Oven. Season the roast with salt and pepper.

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Add the garlic, onions, bell peppers and mushrooms. Let them cook for a few minutes, stirring occasionally.

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Add the wine, tomatoes, seasoning and some additional salt and pepper. Bring to a boil.

Cover the pan and place it in the oven. Cook for about four hours or until very tender. Turn the roast over several times during cooking.

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Remove the roast to a large plate and let rest for ten minutes. Slice thin.

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Cook the pasta in boiling salted water until al dente. Drain.

Bring the sauce to a boil in the Dutch Oven and reduce the heat to low. Add the drained pasta and let heat for a minute or two.

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Pour into a large pasta serving bowl and place the sliced beef on top.

Serve this meal with a green salad.


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This is a perfect dinner to have on a lazy weekend when you don’t feel like doing much or there is a great game on TV in the afternoon. This dinner is easy to fix in the morning and put it into the refrigerator until it is time to bake. Another advantage is that all the dishes go into the oven and bake together – so no extra pots or last-minute cooking.

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Normally, I make recipes for two servings, but there are some things I like to double up on for extra meals and leftover creations. Chicken and salmon are often two of those ingredients. In this post I am doubling up on the amount to chicken and stuffing, so I can use the extra for other meals and the stuffing can be divided into smaller portions and frozen to serve at another time, You will see later in the week how I use up some of my leftovers.

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Roasted Chicken Breasts

If you like dark meat chicken by all means substitute chicken leg quarters.

Ingredients

  • 1 teaspoons dried thyme leaves
  • 1 teaspoon whole fennel seeds
  • 1 tablespoon coarse sea salt
  • 1 teaspoon freshly ground black pepper
  • Olive oil
  • 1 lemon, halved and sliced 1/4 inch thick
  • 1 sweet onion, halved and sliced 1/4 inch thick
  • 2 large garlic cloves, thinly sliced
  • 4- bone in chicken breasts
  • 1/2 cup dry white wine

Directions

Preheat the oven to 425 degrees F.

Combine the thyme, fennel seeds, salt and pepper in a small bowl.

Distribute the lemon slices, the onion and garlic in a baking dish large enough to hold the chicken. Dry the chicken pieces well with paper towels.

Place the chicken, skin side down, on top of the onion and brush with oil and sprinkle with half of the herb mixture. Turn the chicken skin side up and brush it all over with oil and the remaining herb mixture.

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Roast the chicken for 30 minutes. Pour the wine into the pan and roast for another 15 – 20 minutes, until a meat thermometer inserted into the thickest part of the breast registers 155 to 160 degrees.

Remove the chicken from the oven, cover the skillet tightly with aluminum foil and allow to rest for 10 to 15 minutes. Serve the chicken with the pan juices, cooked lemon and onion. Reserve remaining broth for leftovers.

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Italian Bread & Sausage Stuffing

Reserve one-third of the stuffing for this meal and set aside the remaining stuffing for other meals. I assembled this recipe a few days ahead and set aside some for this meal.

Ingredients

  • 8 cups Italian bread, like ciabatta, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 lb. sweet Italian sausage, diced
  • 1 large onion, cut into 1/4-inch dice
  • 2 large ribs celery, cut into 1/4-inch dice
  • 4 cloves garlic, finely chopped
  • 1 tablespoon fresh thyme leaves
  • 1 tablespoon fresh sage leaved
  • 1 teaspoon. kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • ¼ teaspoon crushed red pepper flakes
  • 2 cups low sodium chicken broth

Directions

Place the bread cubes into a large mixing bowl and set aside.

In a large skillet over medium heat add the olive oil and sausage. Cook until light brown, about 5 min. With a slotted spoon, transfer the sausage to the bowl with the cubed bread.

In the same skillet, sauté the onions, celery and garlic until the onions are tender about 8 minutes.

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Stir in the thyme, sage, salt and pepper, cook 1 minute and then add the mixture to the bread. Add the broth to the bread mixture; stir until well combined.

This stuffing can be baked at a range of oven temperatures, depending on what else you are cooking.

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For this dinner, I put the stuffing in the oven with the chicken and let it bake for the same amount of time.

Place the stuffing in a casserole dish or baking pan and bake it covered until heated through, 45 minutes to 1 hour. For a crunchy top, uncover it for the last 15 minutes of baking.

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Roasted Broccoli Florets

Ingredients

  • 1 large head of broccoli
  • 2 garlic cloves, peeled and thinly sliced
  • Extra virgin olive oil
  • 1 teaspoons kosher salt
  • 1/4 teaspoon red pepper flakes
  • 1/3 cup freshly grated Parmesan cheese

Directions

Preheat oven to 425 degrees F. If baking this dish with the chicken, place the broccoli in the oven after the chicken has roasted for 30 minutes and you are going to add the wine.

Wash the broccoli and cut the broccoli florets from the thick stalk, leaving some of the stalk attached. Pull the florets apart. You don’t want the pieces too small.

Place the broccoli florets in a single layer in an oiled baking pan. Toss the garlic on the broccoli and drizzle with about 3 tablespoons olive oil. Sprinkle with the salt and red pepper flakes.

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Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and sprinkle with the cheese.


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The reason grass-fed meat is generally healthier for you is because it is lower in overall fat and saturated fat and it provides a higher amount of heart-healthy omega-3 fatty acids than grain-fed meat.

Opt for organic. The use of growth-promoting hormones and antibiotics is not allowed in certified organic beef production. Nor is feed made from animal by products..

Go for grass. Choose beef from cattle that were 100 percent “grass-fed”. ” These animals are raised on their natural diet of grass from birth to market and are not given antibiotics and hormones. Look for a grass-fed label from the American Grassfed Association.

Look at labels. Check for phrases like “Naturally Raised,” “No Hormones Added,” “Raised Without Antibiotics” and “Never Fed Animal Byproducts.”

Portion control: 5-6 oz of meat is more than adequate to satisfy. Serve vegetables and salad for menu balance.

Grass-fed meat requires less time to cook than grain-fed meat. Since it is generally leaner, with less fat to keep it moist, it will cook faster at the same level of heat. Grass-fed meat is best cooked medium rare to medium, or it will become tough. Check the internal temperature with a meat thermometer in the thickest part. At 135°F the meat is still rare. At 145°F to 155°F it will be medium. Above that the meat may lose its moisture and tenderness.

Let the meat rest for a few minutes after cooking it to help redistribute the juices inside. Do not cut it immediately since the juices will spill out, leaving a drier texture. For the same reason, turn meat with a spatula or tongs rather than a fork.

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Pan-Seared Steak Pizzaiola

Serves 4

Ingredients

  • 2 rib-eye steaks (preferably grass-fed and organic) (about 12 oz. each and 1 inch thick), all fat removed
  • Salt and freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 small onions, halved and thinly sliced
  • 1 small bell pepper, diced
  • 1/2 cup dry red wine
  • 2 cups Marinara Sauce
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 cup shredded mozzarella cheese

Directions

Cut each steak in half lengthwise (to make four steaks) and pat them dry with paper towels. Season both sides with salt and pepper.

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Place a 12-inch heavy frying pan over medium high heat and add the oil. When hot, place the steaks in the pan and sear until deeply browned on both sides and medium rare, 2 minutes per side (no more than that). Transfer the steak to a serving to a plate.

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Add the onions and bell pepper to the skillet and season with salt and pepper. Cook, stirring occasionally, until they’re softened and but not browned, about 5 minutes.

Pour the wine into the pan. As it comes to a boil, deglaze the pan by stirring the bottom of the pan well with a wooden spoon. Add the steaks; pour in the marinara sauce and stir. Bring to a boil, then reduce the heat to low.

Sprinkle the mozzarella over the steaks, cover the pan and heat just until the cheese melts, 1 to 2 minutes. Garnish with chopped parsley and serve.

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Grilled Onion Burger

For 2

Ingredients

  • 10 oz. grass-fed organic ground beef
  • 1 teaspoon steak seasoning
  • Half red onion, sliced
  • 1 tablespoon olive oil
  • 2 hamburger rolls
  • Olive oil cooking spray

Directions

Divide the ground beef in half. Using a hamburger press form 2 burgers.

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Sprinkle with the steak seasoning and refrigerate until cooking time.

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For the onions: heat the oil in a small skillet and add the sliced onions. Cook until tender and set aside while you grill the burgers.

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I prefer to grill burgers instead of cooking them on top of the stove, so heat an outdoor grill to medium high heat. Reduce heat to medium.

Spray the burgers on both sides with cooking spray and place them on the grill. Cook 4 minutes and turn them over. Cook for another 4 minutes. Toast the rolls on the grill.

Serve the burgers on the toasted rolls and divide the cook ed onions between the two burgers. Add ketchup, if desired

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Pot Roast with Onion Gravy and Mustard Sauce

For a leaner pot roast, choose a bottom round or rump roast. Chuck roast is a bit more tender, but fattier.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 large onions, halved and thinly sliced (4 cups)
  • 3 cloves garlic, minced
  • 3 tablespoons chopped fresh rosemary
  • 1 tablespoon freshly grated orange zest
  • One 3-pound (organic and grass-fed) rump or bottom round roast, trimmed
  • 1/4 teaspoon salt, plus more for the gravy
  • 1/4 teaspoon freshly ground pepper, plus more for the gravy
  • 1/2 cup dry red wine
  • 2 cups reduced-sodium beef broth
  • 2 tablespoons cornstarch
  • 2 tablespoons cold water

Mustard Sauce

  • 1/4 cup low-fat mayonnaise
  • 1/4 cup low-fat plain Greek yogurt
  • 2 tablespoons whole-grain mustard
  • Freshly ground pepper to taste

Directions

To prepare pot roast:

Heat 1 tablespoon olive oil in a 4-quart dutch oven over medium-high heat. Sprinkle the beef with 1/4 teaspoon each of salt and pepper.. Add the beef; cook, turning from time to time, until well browned on all sides, 5 to 8 minutes. Remove beef to a plate and reserve.

Add the onions; cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, rosemary and orange zest; cook, stirring, until fragrant, about 10 seconds.

Return the beef to the pot, nestling it among the onions. Add the wine to the skillet; bring to a boil, stirring to scrape up browned bits. Cook, stirring, for 1 minute. Add broth and bring to a simmer.

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Preheat the oven to 325 degrees F..

Cover the pot with a lid and transfer to the oven and bake until the beef is tender, 3 – 3 1/2 hours. Turn the meat several times during the cooking process.

To prepare the mustard sauce:

Combine mayonnaise, yogurt, mustard and pepper in a small serving bowl. Reserve in the refrigerator until serving time.

To make the gravy:

Transfer the roast to a clean cutting board. Cover loosely with foil and let rest for 10 minutes.

Skim fat from the liquid in the pot. Bring to a simmer over medium-high heat. Combine the cornstarch and water in a small bowl; add to the liquid and cook, whisking, until the gravy thickens Season to taste with salt and pepper. Slice the meat and serve with the gravy and the mustard sauce.

The roast is delicious served with roasted carrots, parsnips and asparagus

Make Ahead: Cover and refrigerate for up to 2 days. Reheat the sliced pot roast with gravy in a skillet over medium-low heat. The mustard sauce can be covered and refrigerated separately for up to 2 days.



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