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Healthy Mediterranean Cooking at Home

Tag Archives: oranges

Now it’s hot. The kind of hot that forces you to sit still, preferably under a ceiling fan, sipping a cold drink. You can almost hear the grass growing taller and the air conditioner spending money. Everyone slows down. It’s so hot you don’t want to cook – not for anybody! But you still have to eat! At least with the recipes below, you won’t have to turn the oven on.

Menu 1

Omelet with Summer Vegetables

This satisfying entrée for one or two is good for any meal, from breakfast to dinner. Serve with fruit or the salad below.
1-2 servings

Ingredients:

  • 1 teaspoon olive oil plus cooking spray
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/2 cup chopped zucchini
  • 3 tablespoons chopped green onions
  • 1/4 teaspoon salt
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites plus 1 large egg or you can use ¾ cups egg substitute
  • 2 tablespoons shredded cheese of your choice

Directions:

Heat a 10-inch nonstick skillet over medium-high heat. Coat pan with cooking spray and add the olive oil. Add corn, zucchini and onions to the pan; sauté 4 minutes or until vegetables are crisp-tender. Remove vegetable to a bowl.

Combine 1/4 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Return skillet to heat. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of the omelet with a spatula, tilting pan to allow the uncooked egg mixture to come in contact with the pan. Spoon the corn mixture onto half of the omelet; sprinkle the corn mixture with cheese. Loosen the omelet with a spatula, and fold in half over the corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide the omelet onto a plate.

Baby Greens with Oranges

Blood Oranges are attractive in this salad when they are available in your area.

Makes 4 (1-1/2-cup) servings.

Ingredients:

  • 6 cups mesclun or other mild salad greens
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon orange juice
  • 1 tablespoon balsamic vinegar
  • 4 thin slices red onion, separated into rings
  • 1 cup orange sections
  • 3 tablespoons mixed country olives or regular kalamata olives
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions:

Place greens in a large salad bowl. For dressing, whisk together olive oil, orange juice, and vinegar in a small dish. Pour dressing over greens, gently tossing to mix.
Divide mixture into servings and top with onion rings, orange sections, and olives. Lightly sprinkle with salt and pepper.

Menu 2

Linguine With Fresh Herbs

6 servings

This is a lean pasta dish, filled with flavor as well as color. Serve as a main entree with the Caprese Salad (recipe below).

Ingredients:

  • 3 tablespoons plus 1 teaspoon extra virgin olive oil
  • 1 cup fresh breadcrumbs made from cubed Italian or French bread, including crust, coarsely ground in food processor
  • 1/2 cup finely chopped red onion
  • 2 teaspoons minced garlic
  • 3/4 cup chicken broth, low-sodium canned
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup loosely packed chopped fresh basil leaves
  • 1/3 cup loosely packed chopped fresh mint leaves
  • 1/2 cup loosely packed chopped Italian parsley leaves
  • 3 tablespoons minced fresh thyme
  • 1 pound linguine

Directions:

In a 10-inch nonstick skillet, heat 1 teaspoon oil over medium heat. Add bread crumbs and toast until golden, stirring frequently to prevent scorching. Remove from heat and transfer to a small bowl.

In same skillet, heat remaining 3 tablespoons oil over low heat. Add red onion and saute, stirring frequently, until soft but not brown, about 2 minutes. Add garlic and cook until soft, about 30 seconds. Stir in chicken broth and simmer until heated. Season with salt and red pepper flakes.

Transfer mixture to a pasta bowl, and add basil, mint, parsley and thyme. Stir to combine.

Cook pasta in 6 quarts salted boiling water until al dente. Drain pasta, transfer to pasta bowl, and toss with herb mixture. Sprinkle toasted bread crumbs on top and serve.

Frugal Tip:  I keep a zip bag in the freezer and add any leftover pieces of bread I have from dinner.  When I need fresh breadcrumbs, I can pour out the amount needed and process them into crumbs.

Tomato and Mozzarella Salad

4 servings
Ingredients:

  • 1/2 pound fresh mozzarella cheese sliced 1/4-inch thick
  • 2 large vine-ripened tomatoes, sliced 1/4-inch thick
  • 1/2 cup fresh basil leaves
  • Freshly-ground black pepper and salt to taste
  • 2 tablespoons extra-virgin olive oil

Directions:

Alternate fresh mozzarella slices with sliced tomatoes, overlapping, in a circular design on a serving plate.
Tear fresh basil leaves and sprinkle liberally over the slices. Add salt and freshly ground pepper to taste.
Just before serving, drizzle with top-quality extra-virgin olive oil.

Menu 3

Chicken and Pepper Stew

This dish can also be cooked in your Slow-Cooker (about 8 hours on low or 4 hours on high).

Serve with Olive Oil Mashed Potatoes and Green Salad.

Frugal Tip:  Bell peppers are in season now, so take advantage of their lower price. I buy extra peppers, slice them into thin strips and place them in freezer bags for the winter months. Frozen peppers work very well in casseroles or omelets or in sauces.

Ingredients:

  • 8 chicken thighs or legs, skinned
  • Salt and freshly ground pepper
  • 1 tablespoon extra virgin olive oil
  • 1 large onion, cut in half lengthwise and then sliced
  • 1/4 to 1/2 teaspoon hot red pepper flakes
  • 3 to 4 garlic cloves, thinly sliced
  • 1 1/2 pounds (4 large) mixed green or yellow or orange or red bell peppers, cored, seeded and thinly sliced
  • 1-28-ounce container Pomi chopped tomatoes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil or fresh basil leaves sliced thin

Directions:

1. Rinse the chicken pieces and pat dry. Season with salt and pepper. Heat the oil in a large, heavy skillet over medium-high heat, and brown the chicken pieces, in batches, on each side for about 5 minutes. Transfer to a bowl or plate.
2. Turn the heat down to medium. Add the onion with a pinch of salt. Cook, stirring and scraping the bottom of the pan to deglaze, until the onions begin to soften. Continue to cook, stirring occasionally, until the onions are tender, about 5 minutes. Add the red pepper flakes and sweet peppers, a bit of salt and the garlic, and cook, stirring, until the peppers begin to soften, about 5 minutes. Add the tomatoes and stir together until the tomatoes begin to bubble and smell fragrant, about 5 minutes.
3. Return the chicken pieces to the pan. Cover and cook 25 to 30 minutes over medium-low heat, stirring at regular intervals and turning the chicken pieces over so that the ingredients don’t scorch and the chicken cooks evenly. The peppers should be very soft and the chicken quite tender. Add  oregano, basil and freshly ground pepper; taste and adjust the salt.

Olive-Oil Mashed Potatoes

Ingredients:

  • 2 pounds Yukon Gold  potatoes
  • Salt and ground pepper
  • 2 tablespoons olive oil
  • 1/2 cup skim milk or buttermilk

Directions:

  1. Peel potatoes and cut into 1-inch chunks. In a large saucepan, cover potatoes with cold water by 2 inches and add 2 teaspoons salt. Bring to a boil; cook until potatoes are very tender and easily pierced with a fork, 20 to 25 minutes. Drain; transfer to a large bowl.
  2. Using a potato masher or fork, mash potatoes with olive oil and milk until smooth. Season with salt and pepper. Drizzle with more olive oil before serving, if desired.

Menu 4

Italian Bean Salad With Tuna

Frugal tip:  Early in the week, grill fresh tuna fillets for dinner and include an extra half a pound to cook and save for this recipe later in the week.

Serves 4.                                                                                                                                                                                                                                                                                                                                                              

Ingredients:

  • 8 oz. fresh cooked tuna
  • 2 cans of low sodium white (cannellini) beans, rinsed and drained
  • 3 tablespoons of olive oil
  • 3 tablespoons of wine vinegar
  • 3 cloves garlic finely minced
  • 1 red onion finely minced
  • 1 celery stalk, diced
  • 1/4 teaspoon dry oregano 
  • pinch of crushed red pepper flakes
  • 3/4 teaspoon salt (or to taste)
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup of sun dried tomatoes packed in oil, chopped
  • Grilled Italian Bread slices

Directions:

In a large non metallic bowl combine all the ingredients, and mix well.

You can serve this dish right away or refrigerate for two to three hours and serve with the grilled bread.

Sprinkle with chopped parsley just before serving.

Menu 5

Steak Salad with Tomatoes, Peppers, Sweet Onions and Balsamic Vinaigrette

4 Servings

Ingredients:

For the balsamic vinaigrette:

  • 1 tablespoon finely chopped shallots
  • 3 tablespoons balsamic vinegar
  • 1 1/2 tablespoons olive oil
  • salt to taste
  • freshly ground black pepper

For the grilled steak:

2 top sirloin steaks, about 8 ounces each

For the green salad:

  • 8 cups romaine lettuce, washed and torn into bite-sized pieces
  • 2 cups cherry tomatoes, rinsed and sliced in half
  • 1 green bell pepper stemmed, seeded and diced
  • 1/2 cup thinly sliced Vidalia onion

4 small whole grain crusty rolls

Directions:

For the balsamic vinaigrette:

Place the shallots and vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil. Season to taste with salt and pepper.

(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the grilled steak:

Preheat the grill to medium-high.

Season the steaks with salt and pepper.

Grill the steaks on both sides until it is cooked as you prefer, about 5-6 minutes per side for medium and depending on the thickness of the steak. Transfer the steaks to a cutting board to rest for five minutes. (The steak can be grilled in advance and stored in the refrigerator for up to 3 days.)

For the green salad:

Slice the steaks into thin strips and place them in a mixing bowl. Add the tomatoes, bell pepper and onion slices and half of the balsamic vinaigrette.

Place the romaine lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the steak, tomato, bell pepper and onion mixture on top. Serve with a roll.

Tropical Sherbet

Last-Minute Tropical Sherbet

Ingredients:

  • 2 ½ cups cubed mango or 1 (12-ounce) package frozen mango chunks 
  • 1 cup fresh or frozen pineapple chunks
  • 1 (6-ounce) carton lemon low-fat yogurt 
  • 1 teaspoon grated lime zest
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When I think back to when I was growing up, I remember that we did not eat any differently during  the summer months than we did during the winter months.  When it was hot and my mother did not like the heat, she often fixed the meal ingredients as much as she could in the morning.  Still, there was the cooking to do to put it all together during those hot evenings.  The meals were not lighter, nor did they vary in content. It was never too hot for Sunday’s pasta dinner or veal scaloppine with mashed potatoes during the week.  Salad was always served along side the dinner entree.  Occasionally my father would grill steaks or sausage on a hot summer night because that was the time of year one could grill in NJ. Many a time, though, I did not feel like eating those meals in the heat.

As times have changed and society has gotten away from big, formal dinners due to hectic lifestyles and the growth of a multitude of convenience foods, meals of the present generation are more spur of the moment. The old conventions of what constitutes a meal has also relaxed, and if, we want a grilled cheese sandwich or a salad for dinner, we just do it. When it is hot, as it has been much earlier than usual this year, salad for dinner seems just right. I have put together a collection of some salad recipes than can be a great dinner meal on their own or paired with a grilled protein of your choice.

Avocado, Tomato, and Mozzarella Salad                                                                     

Add grilled shrimp for a complete meal.

4 servings

  • 4 small plum tomatoes, halved

  • 1/4 cup extra virgin olive oil

  • Salt and freshly ground black pepper

  • 2 garlic cloves, minced

  • 2 scallions, white and green parts, finely chopped

  • 6 oz small buffalo mozzarella balls, torn in half

  • 2 tablespoons balsamic vinegar, plus more for serving

  • 2 tablespoons capers, drained and rinsed

  • Basil leaves, roughly chopped

  • 2 ripe Hass avocados, pitted, skinned, and quartered

Directions

Position a rack 5-6 inches from the source of heat and preheat the broiler. Arrange the tomatoes, cut sides up, on a baking sheet. Season with salt and pepper, and sprinkle with the garlic and scallions. Drizzle 1 tablespoon of the oil over the tomatoes.

Broil the tomatoes for 4–5 minutes, or until they just begin to soften and the garlic is golden brown.
Place the hot tomatoes, garlic, scallions, and all cooking juices in a bowl.  Add the mozzarella, remaining 3 tablespoons of oil, vinegar, capers, and basil and toss gently.

Place 2 avocado quarters on each of 4 plates. Divide the tomato mixture evenly over the avocados and drizzle with balsamic vinegar.

Penne and Vegetable Salad

4–6 servings

  • 1 lb. penne

  • 3 cups broccoli florets

  • 2 cups asparagus tips

  • 1 cup snow peas, trimmed

  • 2 large carrots, cut into julienne

  • 2 tablespoons chopped basil or oregano

  • 1/3 cup red wine vinegar

  • 1 tablespoon Dijon mustard

  • 1 garlic clove, minced

  • Salt and freshly ground black pepper

  • ½ cup extra virgin olive oil

Cook the penne in a large pot of lightly salted boiling water, according to the package instructions, until al dente.

Meanwhile, steam or microwave the broccoli and asparagus for 4 minutes. Add the snow peas and carrots and steam about 3 minutes more, until the vegetables are crisp-tender. Remove from the heat.

Whisk the vinegar, mustard, and garlic in a large bowl, then gradually whisk in the oil. Drain the pasta well and add to the bowl. Toss in the vegetables and basil. Season with salt and pepper. Serve warm or at room temperature.

Roasted Zucchini and Mint Salad

Add grilled chicken breast for a complete meal.

Serves 4

  • 8 zucchini, halved lengthwise

  • 4 sprigs fresh mint leaves, chopped

  • About 2/3 cup croutons, see recipe below

  • About ½ cup toasted almonds

  • ½ cup extra virgin olive oil

  • Juice of 3 lemons

  • Kosher salt and freshly ground black pepper

  • Fresh mint leaves for garnish

Preheat the oven to 500°F.

Lay the zucchini on a baking sheet, skin side up, and bake for about 8 minutes, or until the zucchini are golden brown on the flat, fleshy side. Let the zucchini cool slightly and then slice into half moons. Reduce oven temperature to 375 degrees F and make croutons.

In a bowl, mix the zucchini, mint sprigs, croutons, and almonds. Drizzle with olive oil and lemon juice, toss, and then season to taste with salt and pepper.
Arrange on a serving platter and garnish with fresh mint leaves.

Homemade Croutons                                                                                                                                                                                                                                                                                                                
3 tablespoons extra-virgin olive oil
1 large clove garlic, minced
4 oz. (about 2 cups) bread cubes; (Italian or French bread), diced into 3/4-inch cubes.
1/2 teaspoon kosher salt

Directions

Toss bread cubes with garlic and olive oil to coat. Sprinkle lightly with salt and spread out on a rimmed baking sheet.
Bake approximately 10 to 15 minutes or until just golden brown. Halfway through the baking time, give the pan a shake to make sure the croutons toast evenly. Remove from oven and completely cool croutons. Store in an airtight container.

Shellfish Salad with Oranges and Fennel

Serves 8

Orange paired with anise-scented fennel is a traditional Sicilian flavor combination. This recipe adds shrimp and scallops, but you can use any fish you like in this recipe. Thinly sliced celery is a nice alternative if your market does not have fennel.

  • 1/2 cup extra virgin olive oil

  • ½ cup fresh orange juice

  • ¼ cup fresh lemon juice

  • 1 tablespoon freshly ground coarse black pepper

  • Salt

  • 3 navel oranges

  • 2 large fennel bulbs, cored, trimmed, and thinly sliced lengthwise

  • 2 cups dry white wine

  • 1 lb. medium shrimp, peeled and deveined

  • 1 lb. sea scallops, foot muscle remove and cut in half

  • Chopped fresh flat-leaf parsley or fennel leaves for garnish

Directions

To make the vinaigrette, in a small bowl, whisk together the olive oil and the citrus juices. Whisk in the pepper and the salt to taste, Set aside.

Working with 1 orange at a time, cut a thin slice off the top and bottom to reveal the flesh, Stand the orange upright and remove the peel in wide strips, cutting downward and following the contour of the fruit. Holding the orange, cut along both sides of each segment to release the segments from the membrane. Using the knife tip, pry out any seeds from the segments. Squeeze the membrane over the bowl to collect extra juice that you can add it to the vinaigrette at serving time.

Place the fennel in a bowl, add half of the vinaigrette, and toss to coat evenly. Divide the fennel evenly among 8 salad plates, forming a bed on each one, or arrange the fennel in a bed on a large platter.

In a saucepan, bring the wine to a simmer over medium heat. Add the shrimp and cook gently until they turn pink and are cooked through, about 4 minutes. Do not overcook or they will be tough. Using a slotted spoon, transfer the shrimp to a bowl. Add the scallops to the pan and simmer gently until just opaque throughout, about 2 minutes. Transfer with the slotted spoon to the bowl holding the shrimp. Drizzle about one-third of the remaining vinaigrette over the seafood and toss to coat evenly.

Place the orange segments evenly over the fennel. Then distribute the warm seafood evenly over the oranges. Add the orange juice from the bowl to the remaining vinaigrette and drizzle the vinaigrette over the salad. Top with the parsley. Serve warm or at room temperature.

Artichoke Salad

Makes 4 servings

 Add grilled salmon fillets for a complete meal.

  • 1 lemon

  • 1-10 oz.package frozen artichoke hearts, defrosted

  • 1 large bunch of arugula

  • ¼ cup freshly grated Parmesan cheese

  • Freshly ground pepper

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoons balsamic vinegar

Directions

Add the juice and rind of the lemon to a small saucepan and place the artichoke hearts in the pan with enough cold water to just cover the artichoke hearts.
Add a pinch of salt to the saucepan and bring to a boil. Cook the artichokes for 5 minutes. Drain well and let cool.

Divide the arugula and artichokes among 4 plates. Sprinkle with cheese and pepper, and drizzle with the olive oil and balsamic vinegar.

Salad of Roasted Peppers, Olives and Fontina – Piedmont Style

4 Servings

The cuisine of Piedmont includes numerous, interesting cooked vegetable salads that are served as appetizers.  This dish is often served as a first course, but you can add a grilled beef tenderloin steak or sirloin steak to complete the meal.

  • 1 each large, yellow, red and orange bell peppers

  • 2 tablespoons extra virgin olive oil

  • 1 teaspoon Dijon-style mustard

  • 1 teaspoon red wine vinegar

  • Salt

  • Freshly milled white pepper

  • 2 tablespoons sliced, pitted imported green olives

  • ¼ pound fontina, cut into long, thin strips

Directions

Arrange the peppers on a grill rack above a charcoal fire, or 2 to 3 inches under a preheated broiler, or in an oven preheated to 400 degrees F.
Roast them until they are charred all over and tender inside, turning them frequently to insure they blacken evenly. Set aside to cool.

When the peppers are cool enough to handle, using your fingertips, peel off the skins. Cut the peppers in half and remove and discard the stems, ribs, and seeds. (Do not do this under running water; it will wash away some of the smoky flavor.) Cut the peppers lengthwise into ½-inch-wide strips and place in a bowl. Add the oil, mustard, vinegar, salt and pepper to taste, olives, and cheese and toss gently to mix well. Serve at room temperature.

Cannellini Beans and Tuna                                                                                                  

Serves 8 or more

  • 2 cups (1 pound) dried cannellini (white kidney) or Great Northern beans

  • 1 small onion, peeled and halved

  • 2 whole cloves

  • 3 garlic cloves, crushed

  • 1 sprig fresh thyme

  • 1 sprig fresh sage

  • Salt and freshly ground black pepper, to taste

  • 1 teaspoon crushed red-pepper flakes

  • ¼ cup olive oil

  • 1 (6-ounce) can Italian-style tuna fish packed in oil, drained and flaked

  • ¼ cup chopped fresh parsley

Directions

Rinse the beans and place in a bowl of cold water to cover. Set aside for 4 hours or overnight.

Preheat the oven to 275°F. Drain the beans and place them in an ovenproof casserole. Stud the onion halves with the whole cloves and bury them in the casserole with the garlic, thyme, and sage. Add enough cold water to cover by ½ inch and cover the casserole.

Place casserole over low heat and bring contents to a simmer. Remove from the heat and place in oven. Bake until the beans are tender but not mushy, about 45 minutes. (Check after 15 minutes to be sure that the liquid is simmering and is still above the level of the beans, adding boiling water if necessary.) Season with the salt, pepper, and pepper flakes. Set aside, uncovered, until cooled.

Cover and refrigerate until chilled.
When ready to serve, remove the onion, garlic, and herbs. Fold in the oil and drained tuna. Serve at room temperature, sprinkled with parsley.



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