Healthy Mediterranean Cooking at Home

Tag Archives: fish stew

Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday, always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting–we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So planning a healthier diet means paying attention to what’s on your plate.

Explore these tips for eating well:

  • Make half your plate fruits and vegetables.
  • Eat whole grains, such as whole wheat, oatmeal, and brown rice
  • Use healthy fats in your cooking, such as olive oil and canola oil
  • Choose low-fat milk, yogurt, or cheese.
  • Drink water instead of sugary drinks.
  • Choose lean sources of protein and don’t forget to add nuts to your meals.
  • Compare sodium in foods, especially soup and frozen meals and choose foods with less sodium.
  • Eat seafood at least twice a week
  • Pay attention to portion size.
  • Drink tea.

All you need to round out these entrees is a garden salad with Italian dressing (made with olive oil) and some whole grain Artisan country bread.

 

Homemade Vegetable Soup

Makes about 9 cups; 60 calories per cup

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 ribs celery, chopped
  • 2 carrots, chopped
  • 6 cups vegetables fresh or frozen vegetables (about 28 ounces total)(see choices below)
  • 4 cups liquid (water, stock or broth), enough to cover
  • 15 ounces canned diced tomatoes
  • 1 tablespoon dried herbs such as basil, Italian seasoning or other spice blends
  • 1/2 teaspoon kosher salt, if using water for liquid, otherwise to taste

Directions:

In a large pot or Dutch oven, heat olive oil until shimmery on medium high. Add onion, celery and carrots and stir well to coat with oil. Cook, stirring occasionally, until vegetables turn golden.

While the onion-celery-carrot mixture cooks, prep the other vegetables.  It helps to keep starchier vegetables (potatoes and sweet potatoes) separate from the rest. Stir vegetables in (starchier ones first) and let them cook for a few minutes, stirring often. Add the non-starchy vegetables and saute a few minutes more.

Cover with liquid. Add tomatoes, dried herbs and salt. Bring to a boil.

Cover and reduce heat to maintain a slow simmer and let cook for about 30 minutes or until vegetables are done.

Notes:

Vegetable Choices

Aim for 4 to 6 kinds of vegetables, varying color and shape and kind of vegetable. Use all fresh vegetables or half fresh vegetables and half frozen vegetables. Good fresh vegetables include bell peppers (red for color, green for price), turnips, fennel, rutabaga, sweet potatoes (peeled), potatoes (skins on), turnips, zucchini, bok choy, kohlrabi, cabbage, kale, spinach. Good frozen vegetables include corn, green beans and green peas.

Cooking Tips:

The trick to this soup is flavor and texture. For flavor, let the onion/carrot/celery mixture cook really well, until golden. For texture, the other vegetables should be cooked just until done.

Fresh Broccoli and Red Pepper Frittata

Makes 4 servings. (serving size: 1/4 of a 10-inch Frittata) 211 calories

Ingredients:

  • 1/2 cup water
  • 3 cups broccoli florets, cut into 1-inch pieces
  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 cup thinly sliced red bell pepper strips
  • 5 large eggs
  • 2 tablespoons fat free milk
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon dried thyme leaves, crushed
  • 1/8 teaspoon ground red pepper
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Directions:

Preheat broiler.

Bring 1/2 cup water to a boil in a medium nonstick skillet with a cover over medium-high heat. Add broccoli, and return to a boil. Cover and boil 2 minutes or until just crisp-tender. Drain well in a colander.

Wipe skillet dry with a paper towel. Reduce heat to medium; add oil, and heat. Add onion and bell pepper, and cook 3 minutes or until onion is translucent, stirring frequently. (Note: Do not overcook peppers, as their color will start to fade.)

Meanwhile, combine eggs, milk, 1/4 teaspoon salt, thyme, and ground red pepper in a medium bowl. Stir until well blended.

Reduce heat to medium-low. Add broccoli to onion/pepper mixture in skillet, and stir gently. Pour egg mixture evenly over all. Cover tightly, and cook 12 minutes or just until set. Remove from heat; sprinkle with remaining salt, and top with cheese.Place in the broiler and cook until top starts to brown lightly.  watch carefully so the top does not burn. Let stand 10 minutes before cutting.

 

Italian Seafood Stew

6 servings

Serving Size: 2 cups; calories 214

Ingredients:

  • 8 ounces fresh or frozen cod or other white fish
  • 8 ounces fresh or frozen shrimp
  • 1 cup finely chopped leeks
  • 1 medium fennel bulb, trimmed, cored, and chopped (1 cup)
  • 1 stalk celery, chopped
  • 1 carrot, chopped 
  • 2 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon tomato paste
  • 2 teaspoons dried Italian seasoning, crushed
  • 1/4 cup dry white wine or reduced-sodium chicken broth
  • 1-26 ounce container Pomi diced tomatoes, undrained
  • 1-14 ounce can reduced-sodium chicken broth
  • 1 ½ cups water
  • 1/2 cup clam juice
  • 1 pound mussels, soaked, scrubbed, and beards removed or clams
  • 1/2 cup snipped fresh Italian (flat-leaf) parsley

Directions:

Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-inch pieces. Peel and devein shrimp; halve shrimp lengthwise. Set fish and shrimp aside.

In an 8-quart Dutch oven, cook leeks, fennel, celery, carrot, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in tomato paste and Italian seasoning; cook for 1 minute. Add wine and stir until wine is nearly evaporated.

Stir in tomatoes, broth, the water, and clam juice. Bring to boiling; reduce heat to medium-low. Simmer, uncovered, for 10 minutes.

Add mussels or clams and fish. Cover and cook about 5 minutes or until shellfish open. Discard any that do not open. Add shrimp; cook for 1 to 2 minutes more or until shrimp are opaque. Stir in half of the parsley. Ladle into shallow soup bowls. Sprinkle with the remaining parsley. Makes 6 servings (2 cups each)

Tip

Scrub mussels or clams in shells under cold running water. Remove beards on mussels. In an 8-quart Dutch oven, combine 4 quarts cold water and 1/3 cup salt; add mussels or clams. Soak for 15 minutes; drain and rinse. Discard water. Repeat soaking, draining, and rinsing twice to rid the shellfish of sand.

 

Spaghetti with Tomatoes & Shrimp

Makes: 4 servings; Calories 275 per serving

Ingredients

  • 8 ounces dried whole wheat spaghetti
  • 1 tablespoon olive oil
  • 12 ounces medium shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • 1-26 ounce container Pomi chopped tomatoes, undrained
  • 3 tablespoons tomato paste
  • 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  • 1 tablespoon drained capers
  • 1/4 teaspoon red pepper flakes
  • Chopped fresh basil (optional)

Directions

In a medium saucepan cook pasta according to package directions. Drain.

Meanwhile, in a large saucepan or skillet, heat the olive oil over medium heat. Add the shrimp and garlic and cook until the shrimp are opaque throughout, about 4 minutes. Transfer the shrimp mixture to a bowl and set aside.

Add the tomatoes, tomato paste, basil, oregano, capers, and red pepper flakes to the skillet. Bring to a simmer and cook 10 minutes, uncovered, stirring occasionally. Return the shrimp mixture to the pan and cook until heated through, about 2 minutes. Add pasta and heat. Turn into serving bowl and garnish with basil.

Peppered Chicken in Marsala Sauce

Makes: 6 servings; 275 calories per serving

Ingredients

  • 6 chicken breast halves (about 3 1/2 pounds total)
  • 2 teaspoons olive oil
  • 1 teaspoon coarsely ground black pepper
  • 1/2 teaspoon salt, divided
  • 2 cups sliced fresh mushrooms
  • 1 tablespoon butter
  • 3 tablespoons all-purpose flour or Wondra instant flour
  • 1 ¼ cups reduced-sodium chicken broth
  • 1/4 cup dry Marsala
  • Coarsely ground black pepper (optional)

Directions

Preheat oven to 425 degrees F. Skin chicken. Brush chicken with oil; sprinkle black pepper and 1/4 teaspoon salt over chicken. Arrange chicken in a 15 x 10 -inch baking pan. Bake, uncovered, for 35 to 40 minutes or until chicken is tender and no longer pink (170 degrees F).

Meanwhile, for sauce, in a medium saucepan, cook mushrooms in hot butter until tender. Stir in flour and 1/4 teaspoon salt. Add broth and Marsala. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more. Place sauce on serving plates and top with a chicken breast. If desired, sprinkle with additional pepper.

Roasted Pecan Salmon Fillets

4 servings; 265 calories per serving:

Ingredients:

  • 4 salmon fillets (5-6 oz. each)
  • Salt and pepper to taste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons seasoned breadcrumbs
  • 2 tablespoons chopped pecans
  • 1 tablespoon fresh parsley or 1 teaspoon dried rosemary
  • Wedges of fresh lemon

Directions::

1. Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.

2. Combine mustard and honey, brush on top of salmon.

3. Mix topping of bread crumbs, nuts, and parsley or rosemary and sprinkle over salmon.

4. Bake at 400°F 15-20 minutes or until flaky. Serve with wedges of fresh lemon.


Sometimes, cooking for one or two may seem like it’s not worth the trouble; however, everyone needs a variety of foods to stay healthy. Homemade meals usually are more nutritious, better tasting and more economical, compared with restaurant meals. Planning makes a difference in eating healthy meals. Set a goal to plan menus for a week at a time, and incorporate your “planned-overs.” For example, making a small roast on Sunday could provide the meat for a sandwich on Monday and a vegetable beef stir-fry on Tuesday. To help plan, read your recipes ahead of time and refer to the grocery store flyers for other ideas. Organize your shopping list based on the grocery store layout. Keep a list handy in the kitchen, so jotting down when you need flour, sugar or other items is easy.

Tips

  • Cook a batch and freeze single portions. For example, make a casserole or stew and freeze individual-size servings. Then take out only the amount of food you need. Be sure to write the date and contents on packages and move older packages forward as you add food to your freezer.
  • Prepare one-dish meals. For quick and simple cooking, choose a dish that serves as the whole meal. Look for dishes that include items from several food groups, such as meats, whole grains, legumes and vegetables. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole; and vegetarian chili.
  • Use extras wisely. Plan meals so that you can use the extra food in new dishes. For example, cook rice and use as a side dish for one meal and the remainder in a casserole or rice pudding. Bake chicken for a meal and use the leftovers in sandwiches or soup, or toss with greens, dried fruit and nuts for a salad. Or make a meatloaf mixture and bake some as a meatloaf and freeze the uncooked portion to use later in stuffed peppers.
  • An economical strategy is to buy a family pack of chicken breasts, marinate them overnight in light salad dressing, then grill them. Slice the grilled chicken and portion it into airtight freezer bags. Then, the chicken portions to make pasta, tacos, barbeque chicken sandwiches, chicken salad, chicken Caesar salad, etc. Preparing dinner is a cinch when the chicken is already cooked!

Reduce The Number Of Servings 

Choose recipes that fit with your tastes and time requirements. Whether you’re a 20-something single person or an “empty nester couple” with grown children, you don’t need to throw out your favorite family recipes. You can adapt many of them to fit your current household size.

Try these tips to help reduce your recipes:

Choose recipes that are easy to divide mathematically.  Consult The Reducing Table, below, to help you reduce the number of servings in recipes.

• If a recipe calls for a can of beans or soup and you would like to divide the recipe in half, use what you need and either refrigerate or freeze the remaining food. Label the container with the contents and date.

• Add seasonings gradually. Sometimes you may need to add more (or less) to reach the desired flavor.

• Check for doneness of halved recipes five to 10 minutes sooner than the original recipe.

• Keep notes about what works — and what doesn’t!

Table For Reducing Ingredients

When the recipe calls for use:
1/4 cup…………….. 2 tablespoons
1/3 cup…………….. 2 tablespoons and 2 teaspoons
1/2 cup…………….. 1/4 cup
2/3 cup…………….. 1/3 cup
3/4 cup…………….. 6 tablespoons
1 tablespoon…….. 1 1/2 teaspoons
1 teaspoon……….. 1/2 teaspoon
1/2 teaspoon…….. 1/4 teaspoon

Making One-third of a Recipe
1/4 cup…………….. 1 tablespoon + 1 teaspoon
1/3 cup…………….. 1 tablespoon + 2 1/3 teaspoons

Another key to quick, nutritious meals is to keep a variety of foods in your freezer, refrigerator, and pantry. Whether you’re thinking about a pasta dish, salad, pizza, soup, sandwich, stew, or omelet, a well-stocked kitchen makes preparation fast and easy. In addition to lean meat, poultry, and fish, stock these tried-and-true ingredients:

Freezer

  • Whole-wheat rolls
  • Bags of frozen fruits and vegetables
  • Pre-cooked chicken strips
  • Pizza shells
  • Lean meats, poultry, and seafood
  • Frozen entrees

Pantry

  • Canned and dry beans, peas, and lentils
  • Whole-grain pasta, rice, and other grains
  • Pasta sauce, pesto, tomatoes
  • Cereal
  • Dried and canned fruits
  • Canned vegetables
  • Nuts, seeds
  • Salad dressings, oils, vinegar, and mustard
  • Dry sauce mixes
  • Jarred peppers, olives
  • Croutons
  • Whole-grain bread and crackers
  • Canned fish in water
Refrigerator
  • Dairy foods — yogurt; cheese; skim or low-fat milk
  • Eggs
  • Fresh fruits, vegetables
  • Pre-washed salads in bags
  • Light margarine
  • Pickles
  • 100% fruit juice

Spicy Cioppino

2 servings, 2 cups each

Ingredients

  • 4 small red potatoes, (1- to 2-inch diameter), quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 tilapia fillet, diced (about 5 ounces) or whatever fish is available
  • 4 ounces bay scallops, patted dry
  • 1 small sweet onion, sliced
  • 2 teaspoons Italian seasoning blend 
  • 1-2 teaspoons hot paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup dry white wine
  • 1/2 cup water
  • 3 plum tomatoes, diced

Directions

Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer.

Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

Fusilli with Italian Sausage & Arugula

2 servings, 2 cups each

Ingredients

  • 4 ounces whole-wheat pasta, such as shells or fusilli
  • 4 ounces hot Italian turkey sausage, removed from casing
  • 2 cloves garlic, chopped
  • 4 cups arugula, or baby spinach
  • 1/2 cup halved cherry tomatoes
  • 1/4 cup finely shredded Pecorino Romano, or Parmesan cheese
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 2 teaspoons extra-virgin olive oil

Directions

Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.

Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm.

Combine cheese, pepper and salt in a large bowl. Measure out 2 tablespoons of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage-arugula mixture.

Baked Sea Scallops

Serves 2

Ingredients

  • 8 sea scallops, rinsed and drained
  • 2 tablespoons butter or Smart Balance Spread, melted
  • 2 cloves garlic, minced
  • 1/2 shallot, chopped
  • Salt and pepper to taste
  • 1/4 cup bread crumbs
  • 1 tablespoons olive oil
  • 2 tablespoons chopped parsley
  • Lemon wedges for garnish 

Directions

Preheat oven to 425 degrees F.

Place scallops, melted butter, garlic, and shallots in a bowl. Season with nutmeg, salt, and pepper. Stir gently to combine. Transfer to a casserole dish.

In a separate bowl, combine bread crumbs and olive oil. Sprinkle some under and on top of scallops.

Bake in preheated oven until crumbs are brown and scallops are done, about 11 to 14 minutes. Top with parsley and serve with lemon wedges on the side. 

Fontina Melts

Add a side of whole-wheat pasta, a salad and a glass of Pinot Noir.

 2 servings

Ingredients

  • 2 turkey or pork or chicken cutlets, (8 ounces), pounded thin
  • 1 tablespoon all-purpose flour
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 large shallot, minced
  • 1/4 cup dry sherry
  • 1- 6-ounce bag baby spinach
  • 1/4 cup finely shredded Fontina cheese
  • 1 teaspoon butter

Directions

Position oven rack in the upper third of the oven; preheat broiler.

Sprinkle both sides of the cutlets with flour. Heat 2 teaspoons oil in a medium ovenproof skillet over medium-high heat. Add the cutlets and cook until golden, about 2 minutes per side. Transfer the cutlets to a plate.

Add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring constantly, until lightly browned, 1 to 2 minutes. Add sherry and spinach; cook, stirring constantly, until the spinach is wilted, 1 to 2 minutes. Remove from the heat.

Carefully mound equal portions of the spinach on top of the cutlets. Transfer the spinach-topped cutlet and any accumulated juices to the pan. Top the spinach with cheese and transfer to the oven. Broil until the cheese is melted, 1 to 2 minutes.

Transfer the melts to 2 plates. Add the butter to the pan and whisk into the juices over medium-high heat until melted, about 30 seconds. Drizzle over the melts.

Eggs for Two

This combination of eggs braised in tomato sauce served on crusty bread is unusual but delicious. You might also try it over angel hair pasta.

Serve with broccoli or broccoli rabe.

2 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 medium onion, thinly sliced
  • 1 clove garlic, sliced
  • 1/2 ounce pancetta, chopped (optional)
  • 1 cup prepared marinara sauce
  • 2 large eggs
  • 3 large fresh basil leaves, torn into small pieces
  • 1 1/2 teaspoons grated Parmesan cheese
  • 1/4 teaspoon freshly ground pepper
  • 2 slices whole-wheat country bread, toasted

Directions

Heat oil in medium skillet over medium heat. Add onion, garlic and pancetta (if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to 6 minutes.

Reduce heat to medium-low. Add marinara and adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out).

Repeat with the remaining egg, spacing the eggs around the pan. Sprinkle the sauce with basil; cover and cook until the eggs are the desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with Parmesan and pepper.

To serve, top each slice of toasted bread with an egg and sauce. 

Related Articles

 

For most Italians, the sea is never very far away. Though a relatively small country, Italy has 5000 miles of coastline—so it’s easy to understand why fish and “frutti di mare” (literally “the fruits of the sea”) have always had a special importance in Italian daily life and in regional culinary traditions. The love Italians have for fish begins early in life.  

Some of the most succulent seafood dishes in the world can be found in Italy.  Popular varieties of fish include tuna, anchovies, sardines, swordfish, cod, salmon, shrimp, crab, squid, clams and mussels. Such fish and shellfish are traditionally added to stews, pasta dishes and risotto. Cioppino was developed in San Francisco by Italian-American fishermen, who prepared what they had while on their fishing boats, so they must have used local fish and seasoning.  Zuppa di Pesce or Brodetto are the Italian names for fish stews/soups from various Italian regions.

The interesting history behind Italian fish stews stretches back at least five hundred years, as it is believed that fish stew was first made in Livorno around the year 1500. As with many other Italian traditional recipes, there are various legends surrounding its creation, but two of these stories stand out from the rest.

The first legend tells of a fisherman from Livorno who lost his life at sea in a shipwreck. His children were so hungry with no one to provide for them after his death that they turned to all their neighbours for food. Everyone gave them different types of fish, with which their mother made a huge soup, adding tomatoes, garlic, oil and slices of bread – thus creating the first cacciucco (fish stew).  The second is that a lighthouse keeper created the stew. The Florentine Republic had prohibited the use of olive oil which he always used to fry his fish and, so rather than having his favorite “fritto”, he made a fish soup instead.  The most realistic explanation is that after having sold what they fished, fishermen’s families had to cook with whatever had remained unsold, thus starting the tradition of mixing all kinds of fish together. The traditional recipe calls for thirteen different kinds of fish as ingredients, but nowadays, most people use between six and eight varieties.

Entertaining at Home

I have always enjoyed entertaining and inviting friends and family over for a dinner party or informal pizza get-togethers.  I learned quickly that it is a good idea to plan menu items that allow for advanced preparation, so that I could spend time with my guests instead of cooking in the kitchen.  The menu below is an example of how most of the preparation for the menu items can be done ahead of time.  The appetizer can be breaded ahead of time and placed in the baking dishes until close to serving time.  Just before your guests arrive, you can drizzle the vegetables with oil and bake.  Actually, this appetizer tastes good at room temperature.  The lemon dip can be prepared well in advance.  I like to offer an appetizer like this one because it allows guests to eat and talk for a while before the main course.  The cook can do the same because the second course preparations were done ahead.

Much of the second course will have been completed by the time you are ready to serve. The garlic paste can be prepared ahead of time and smeared on the bread just before you put it in the oven. You can put the garlic bread in the oven (the oven will be hot and is the same temperature you used for the vegetables) while you cook the fish in the broth and dress the salad.  Serve the stew in a soup terrine, if you have one.  Just before placing the dishes on the table, I like to move the parfaits from the freezer to the refrigerator.  Put the topping and chocolate on when you are ready to serve them.  You will have enjoyed this dinner as much as your guests.

Dinner Party Menu For Four

  • Oven Fried “Fritto Misto”
  • Italian Fisherman’s Stew
  • Ok For You Garlic Bread
  • Salad of Baby Lettuces with Italian Dressing
  • Almond Mocha Parfait

First Course

Oven Fried “Fritto Misto”

A favorite in Italy, fritto misto (mixed fry) is an assortment of bite-size pieces of vegetables or other foods that are dipped in batter, deep-fried and served as an appetizer. My version keeps it healthy by using the “oven fry” method.

Ingredients

2 cups  vegetables (your pick)

  • cauliflower, cut into 1-inch florets
  • green beans, halved
  • fennel bulb, trimmed and cut into 2-inch pieces
  • zucchini, cut into ¼ “ slices
  • frozen artichoke hearts, defrosted
  • asparagus, ends trimmed, cut into thirds

Batter

  • 3 eggs, beaten or 3/4 cup egg substitute
  • 2 cups unbleached all-purpose flour
  • 3 teaspoons salt
  • 1/2 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 1/2 cup Parmesan cheese
  • Olive oil 
  • Lemon Mayonnaise Sauce, recipe below

Directions

Cut vegetables, rinse them off and drain on paper towels.

Spray 2 large 13×9 inch glass baking dishes with olive oil cooking spray

Preheat oven to 450 degrees F.

Place the eggs in a shallow dish.

In a deep wide bowl place the flour mixed with the cheese and spices.

Dip each piece of vegetable first into the egg, and then into the flour mixture, making sure they are coated evenly on all sides.

Put the vegetables in the prepared baking dishes and drizzle the tops lightly with olive oil.

Bake for about 20 minutes or until browned, turning them over with a fork halfway through the cooking time. Serve with the lemon mayonnaise sauce.

Lemon Mayonnaise Sauce

  • 1 cup low-fat olive oil mayonnaise
  • 2 tablespoons fresh lemon juice (from about ½ lemon) 
  • parsley

Whisk together and chill in a serving bowl.  Garnish top with chopped parsley.

Second Course

Italian Fisherman’s Stew

Halibut is a favorite fish in this dish, but you can use cod, snapper or grouper. You can substitute a cooked lobster or 1 cup of cooked crab meat or squid for any of the fish in the recipe.

Ingredients

  • 1  tablespoon olive oil
  • 1  onion, chopped
  • 1  carrot, chopped
  • 1  celery rib, chopped
  • 5  cloves garlic, finely chopped
  • 1  (28-32 ounce) container Italian chopped tomatoes
  • 1  finely grated rind and juice of orange
  • 1  tablespoon sugar or honey
  • 1/4 teaspoon crushed red pepper flakes
  • 2  cups dry red wine
  • 2  cups bottled clam broth
  • 4  fresh thyme sprigs
  • 1  teaspoon salt and freshly ground black pepper
  • 1  cup chopped roasted red peppers
  • 1  pounds firm white fish fillets, cut into 2” inch pieces
  • 1 dozen clams or mussels
  • 1  pound sea scallops, cut into halves
  • 1  pound shrimp, peeled
  • 1/4 cup chopped fresh basil
  • Chopped parsley

Directions
Heat olive oil in a large pan over medium-high. Add onion, carrot, celery and garlic. Sauté 5 minutes. Add tomatoes, orange rind and juice, sugar, chile flakes, wine, clam broth, thyme, salt and pepper. Bring to a boil. Reduce heat to low and simmer, covered, 30 minutes. Uncover and simmer over medium heat until sauce thickens, about 10 minutes.  

The broth can be prepared several hours ahead.  Cover and let sit on the stove until close to dinner time.  You can also prepare the broth a day ahead . Cool and refrigerate. Bring the broth to a boil when you are ready to complete the dish and then add the fish as indicated in the recipe.

Add roasted red peppers and stir in the fish, scallops and shrimp and simmer for about 5 minutes. Next add clams, pushing them down into the soup a little. Cover the pot and simmer for another 3 to 4 minutes, or until the clams are steamed open and cooked through.

Discard any clams that do not open. Remove from heat and stir in chopped basil.
Pasta bowls work well for serving this dish; garnish with a little chopped parsley. It’s best to have a side plate for each diner to hold empty shells.

Ok For You Garlic Bread

Ingredients

 

  • 8 cloves garlic
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1 Italian bread baguette, cut in half lengthwise

Directions

Preheat oven to 450°F.

Place garlic in a small saucepan with enough cold water to cover and bring to a simmer over low heat. Cook 3 minutes and drain.

Mash the cooked garlic, oil and salt in a small bowl with the back of a spoon until a smooth paste forms. Spread the mixture over the cut surfaces of the bread.

Place the bread on a baking sheet and bake until the bread begins to brown around the edges, 4 to 6 minutes. Slice and serve.

Insalata

Salad of baby lettuces and sliced black olives with Italian dressing

Dessert

Almond Mocha Parfait

Ingredients

  • 3 cups low-fat vanilla ice cream or frozen low-fat yogurt, softened
  • 2 teaspoons instant espresso granules
  • 8 teaspoons Amaretto
  • 1/2 cup chocolate wafer cookie crumbs (8 cookies)
  • 4 tablespoons reduced-calorie frozen whipped topping
  • Grated chocolate

Combine ice cream and espresso granules; stir well.
Spoon 1/4 cup ice cream mixture into each of 4 (8-ounce) parfait glasses or pretty stemware.
Top mixture with 1 teaspoon amaretto and 1 tablespoon cookie crumbs.

Repeat layers, ending with ice cream mixture; freeze 1 hour.
Top each parfait with 1 tablespoon whipped topping and grated chocolate.
Serve immediately. Serves 4.



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