Types of Scallops
There are three kinds of scallops that are consumed in the United States—sea scallops, bay scallops and calico scallops.
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Sea scallops are relatively large, often 1½”-2” in diameter, and are often presented in beautifully seared platings of two or three.
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Bay scallops are much smaller, although some aficionados find them to be sweeter than sea scallops. Because of their small size, bay scallops are not the ideal scallop for searing but are excellent in stir-fries and even cooked as scampi to be served as a light pasta sauce.
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Calico scallops are harvested off of the US Gulf and Southern Atlantic coasts. Unlike sea and bay scallops, their shells are tightly closed, and they must be steamed open before further preparation. Although similar in shape, size and color to bay scallops, they are less sweet and less tender than their Northern cousins.
Characteristics of Scallops
Speaking of shape, size and color, the adductor muscle itself can range in color from pale ivory to beige. Raw scallops are somewhat translucent and are generally round. Large sea scallops might be up to an inch thick and up to 2” in diameter, while bay and calico scallops, while shaped the same, are much smaller.
Calico Scallops
Bay Scallops
How Are They Harvested?
Scallops are harvested in one of two ways—by trawling or by diving. Trawling is done by scraping the ocean floor and pulling up scallops (and whatever else is down there) without regard to maturity or to the damage possibly being done to the ocean floor.
A more environmentally friendly, albeit expensive, method of harvest is by diver and the scallops are known as “diver scallops.” A diver scallop is not another species of scallop, nor does it designate size. Rather it describes the manner in which the scallops were harvested. Divers go down and choose mature scallops by hand, leaving behind immature scallops as well as leaving the ocean floor alone. Since the ocean floor is not disturbed by the divers, diver scallops are usually less gritty than those harvested by bottom trawls.
Like shrimp, scallops are sold by count-per-pound. Sea scallops might be marked at 10/20, meaning that between 10 and 20 scallops are in each pound. Of course, larger sea scallops tend to be the most expensive. Another weight designation you might see is U/10 or U/15. This means that it takes fewer than, or under, 10 (or 15) to make up a pound. Here again, the larger the U number, the smaller the scallop. Bay scallops, being smaller than sea scallops, generally fall in the 70/120 range.
When purchasing scallops, make sure to buy from a reputable fishmonger and be sure to smell the scallops before purchase. The scallops should smell clean and sweet and like the ocean. If they have a strong fishy smell, do not buy them.
The muscles should be in one piece, so inspect them carefully. If you see signs of the muscle fibers pulling apart, pass them by as this is a sign that the scallops are past their prime. As mentioned before, dry pack scallops should feel slightly sticky but not be slimy. If the rubbery side muscle has been left on the scallops, remove them.
Sea Scallop
How To Store Fresh Scallops
Fresh scallops need to be stored at temperatures below 38F. This is generally lower than most people keep their refrigerators, so you will have to make some adjustments. An ideal set up for storing scallops is to have a shallow plastic container with holes in the bottom that is set in a deeper plastic container. Place ice in the shallow container and spread the scallops on the ice. Cover everything with a damp paper towel, and store in the coldest part of the refrigerator. Even with this care, make sure to use the scallops within a day or two. Because they are so perishable, using them the same day you purchase them is ideal.
Cooking Scallops
Scallops are a very lean protein, and as such, they can toughen very easily during cooking. It is very important not to overcook scallops as they can go from succulent to rubber pretty quickly. Don’t take your eyes off them when cooking and make sure that you remove them from the heat while they are still moist and plump.
Sautéing, broiling and grilling are all simple, dry heat methods by which you can cook large sea scallops to really showcase them. Moist heat methods, including stir-fry with a sauce and simmering (as in soups, stews and risottos), are perfect for the small, sweet bay scallops.
Scallop Salad with Tomatoes, Cucumbers and White Wine Vinaigrette
Serves: 4 servings
Ingredients:
- 1 teaspoon olive oil
- 1 1/4 pounds calico or bay scallops
- Salt and white pepper
- 1 teaspoon minced garlic
- 1 1/4 cups halved grape tomatoes
- 1 small cucumber, peeled, seeded and cut into 1/2 inch dice
- 6 tablespoons extra virgin olive oil
- 2 tablespoons white wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon minced shallots
- Freshly ground black pepper
- 1/2 teaspoon chopped fresh oregano leaves
- 2 tablespoons fresh chopped parsley
- 8 leaves Boston Bibb lettuce
Directions:
Season the scallops with salt and pepper. Heat the 1 teaspoon olive oil in a small skillet and saute scallops for 2 to 3 minutes or until the scallops have a nice sear on each side. Add garlic to the pan and cook an additional 30 seconds. Remove the scallops and garlic from the pan, and place in a large, heat-resistant bowl. Toss tomato halves and cucumber with the warm scallops.
In a small bowl combine the extra-virgin olive oil, white wine vinegar, lemon juice, and the shallots. Whisk until well blended. Pour dressing over warm scallop mixture, tossing to coat. Adjust seasonings with salt and freshly ground black pepper. Sprinkle chopped oregano and parsley over the salad, and toss to coat.
Arrange two lettuce leaves on each salad plate. Divide the scallop salad among the 4 plates, on top of the lettuce.
Parmesan Breaded Scallops With Lemon Garnish
Ingredients
- 20 large sea scallops (about 1 1/4 lbs)
- 2 tablespoons extra-virgin olive oil
Coating:
- 1/8 teaspoon ground cayenne pepper
- 1/2 teaspoon fresh ground black pepper
- 1/2 teaspoon kosher salt
- 1/3 cup freshly grated Parmesan cheese
- 1/2 cup Italian seasoned breadcrumbs
Garnish:
- 1/2 cup loosely packed fresh Italian parsley
- 2 teaspoons lemon juice
- 2 tablespoons lemon zest
- 1 tablespoon extra virgin olive oil
Directions:
Combine the coating ingredients on a plate & mix with your fingers.
Wash scallops & remove the small, tough side muscle.
Pat the scallops dry with paper towels & place this in a small bowl.
Add the olive oil & mix to coat.
Dip the scallops in the coating, turning to cover evenly.
Gently press the crumbs onto the scallops.
Place the scallops in a single layer on a clean plate.
Cover loosely with plastic wrap and refrigerate for 30 minutes to set the crumbs.
Garnish:
Finely chop the parsley and lemon zest and mix together.
Add the olive oil and lemon juice.
Grease a grill tray that fits over the grill grates generously with oil.
Place the scallops on the grill tray 1-2 inches apart and grill over direct medium heat until just opaque in the center, about 8 minutes, turning once halfway through grilling time.
Treat them carefully when turning.
Remove from the grill, place a little of the garnish onto each scallop and serve warm.
Spaghetti with Scallops, Fresh Tomatoes and Basil
Serves 6
Ingredients:
- 1½ pounds fresh tomatoes
- 1 medium clove garlic
- 1/8 teaspoon hot red pepper flakes
- 3 tablespoons extra virgin olive oil
- Salt
- 1 pound sea scallops
- 1 pound spaghetti or linguine
- 12 fresh basil leaves
Directions:
1. Fill a pot to cook the pasta with about 6 quarts of water, place over high heat, and bring to a boil.
2. Peel the tomatoes and coarsely chop them. Peel the garlic clove and finely chop it.
3. Put the garlic, hot red pepper flakes, and the olive oil in a 12-inch skillet and place over medium-high heat. As soon as the garlic begins to sizzle, add the tomatoes. Season with salt and cook until the liquid the tomatoes release has evaporated, 10 to 12 minutes.
4. While the tomatoes are cooking, cut the scallops into ¼-inch dice.
5. When the tomatoes are ready, add about 2 tablespoons salt to the boiling pasta water, add the spaghetti, and stir until all the strands are submerged. Cook until al dente.
6. Shred the basil leaves and add them to the pan with the tomatoes. Raise the heat to high and add the scallops. Cook until the scallops are done, 1 to 2 minutes, then remove from the heat.
7. When the pasta is done, drain well, toss with the sauce, and serve.
Bay Scallops with Mushrooms, Peppers and Italian Sausage
Ingredients:
- 1 tablespoon olive oil, divided
- 3 sweet Italian sausages
- 2 red bell peppers, seeded and cut into l-inch cubes
- 2 green bell peppers, seeded and cut into l-inch cubes
- 18 white button mushrooms, quartered
- 1 tablespoon minced garlic
- 2 pounds fresh bay scallops
- Juice of 1 lemon
- 1 tablespoon butter
- 1 tablespoon chopped fresh parsley
Directions:
- Pour 1 teaspoon oil into a small saute pan, heat and spread oil, add the sausages, and cook until they are lightly browned and cooked through. Drain the sausages on paper towels. Set aside and keep warm. Slice each sausage on the bias into 1/2-inch slices.
- To the pan add 1 teaspoon oil and add the peppers and mushrooms. Saute quickly for several minutes. Add 1/2 tablespoon of garlic and saute for 1 more minute. Remove from the pan and add to sausage.
- In the same pan, add the remaining 1 teaspoon oil and heat on high. Saute the scallops for several minutes until just lightly browned. Do not overcook. Add the remaining garlic and the sausage, peppers and mushrooms, and continue cooking for a few more minutes.
- Add the lemon juice, remove from heat, and add the butter and parsley. Serve with crusty bread.
Grilled Scallops with Lemon Risotto
- 1 teaspoon dried tarragon
- 1/2 teaspoon dried thyme leaves
- 3/4 teaspoon dried oregano
- 3/4 teaspoon garlic powder
- 3/4 teaspoon fresh-ground black pepper
- 1 tablespoon extra-virgin olive oil
- 12 large sea scallops
- Kosher salt and freshly ground black pepper
- Fresh lemon wedges, for garnish
- 4 Skewers
Directions:
In a small bowl combine the tarragon, thyme, oregano, garlic powder, pepper and oil. Add the scallops and toss to coat. Cover the bowl and refrigerate 2 to 10 hours.
Oil a ridged stove-top griddle or outdoor grill and preheat it. Season the scallops lightly with salt and thread 3 on each skewer, and grill about 1 1/2 minutes per side, or until slightly firm. Remove and set aside.
Lemon Risotto
- 1 large leek, white part only, well washed and cut into 1/2-inch dice
- 1 tablespoon plus 1 teaspoon unsalted butter
- 1 cup Arborio rice
- 2 cups low-sodium broth, chicken or vegetable
- Kosher salt and freshly ground black pepper
- 1 tablespoon lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons chopped chives or parsley
Directions:
- Sweat the leek in 2 teaspoons of butter over low heat in a tightly covered straight-sided saute pan for 6 minutes, stirring once or twice.
- Add the rice and raise the heat to medium, stirring often for 3 minutes. Add 1 cup of stock, season lightly with salt and pepper, and stir until all of the liquid has been absorbed.
- Add the remaining broth, 1/2 cup at a time, stirring constantly after each addition. When all of the liquid is absorbed, add the zest and continue to cook for about 10 minutes more, until the rice is al dente.
- Stir in the lemon juice. Season well with salt and pepper, add the chives or parsley, stir in the remaining 2 teaspoons of butter until it melts and serve hot.
Serve with cooked spinach or asparagus.
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You can enjoy foods at a picnic and still walk away with your shorts buttoned. It just means making the right choices—and no, you don’t have to limit yourself to corn on the cob and watermelon. Just skip (most of) the worst choices; the best ones are often just as satisfying.
Choose: Veggies with hummus. Fill up on vegetables first. You can have a full cup of sugar snap peas for 60 calories (0 grams of fat). Add 2 tablespoons of hummus (50 calories, 3 grams of fat) and you have a fiber-rich snack for just a little more than 100 calories.
Choose: A hot dog is a lower calorie meat choice. Enjoy one on a roll with your favorite toppings (with lower-cal toppings like mustard, relish or just a little ketchup) and you’ll come out around 300 calories, 17 g fat.
Choose: Coleslaw can satisfy a craving for something creamy for far fewer calories (83, with 3 grams of fat per cup). Low-cal cabbage is also a rich source of isothiocyanates, compounds that amp up the body’s natural detoxifying enzymes.
Choose: A frozen fruit bar (100 calories, 0 grams of fat) or even a scoop of vanilla ice cream: 140 calories, about 5 grams of fat.
Choose: Light beer. A 12-ounce bottle generally has a little less than 100 calories. Or go for the best choice of all: zero-calorie flavored seltzer or water.
How To Plan a Healthy Picnic:
Take Advantage of Seasonal Fruits & Vegetables
The more colorful produce you add to your menu, the healthier the meal. Choose brightly colored summer fruit such as peaches, berries, cherries and watermelon. Bring some simply grilled vegetables (use a low-fat salad dressing for a marinade) such as corn, zucchini, Portobello mushrooms and red peppers.
Crunchy Appetizers & Low Fat Dips
Pack your cooler with a variety of crisp, raw veggies like cucumbers, carrots, celery, asparagus tips, cherry tomatoes and radishes. Take along a nutritious dip such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices.
Take a Second Look at Salads
Potato salad, pasta salad, tuna or egg salad… although they carry the word salad in their name, it does not mean they are calorie controlled, or heart healthy choices! Instead of mayonnaise, use dressings made with less oil and more vinegar to save lots of calories. Using salad dressings that contain acidic ingredients such as vinegar or citrus instead of mayonnaise not only cuts fat but helps keep foods safer at room temperature. When making salads use whole grain pasta; try a brown rice salad or whole-wheat couscous salad. Combine cherry tomatoes with green beans and whole-grain pasta and add a little pesto for a nutritious salad that travels well. Your best bet – use lots of salad greens, cooked beans and raw veggies to make a true salad that will fill you up with fiber without the extra calories.
Add Some Whole-Grains to Add Some Fiber
Breads, rolls, and starchy salads can pile on lots of calories. So always check the food labels to make sure you are making reduced calorie choices when selecting your starches. In addition, make them whole grain for added nutritional value, as whole grains have additional nutrients and fiber.
Main Dishes can be Healthy & Light (and not necessarily fried)
Skip the fried chicken, and make a variety of wrap sandwiches. They’re easy, portable, and fun for the whole family. Start with whole grain wraps and fill them with healthy stuffings such as grilled vegetables, lean cold cuts (turkey, ham, roast beef or chicken with low-fat cheese), grilled chicken, hummus and cucumbers. Be sure to add lettuce, tomato and other veggies to your wraps for added fiber. And use mustard, low-fat mayo, or other light condiments to save calories.
Lighten Up the Grill
Buy 93% lean ground beef for burgers (ground turkey breast and veggie burgers are great options too). Choose from a variety of reduced fat, nitrate-free or turkey hot dogs. Top off your selections with low-fat cheese. You can also grill skinless chicken breasts, pork tenderloin, or any type of fish for a light and nutritious meal. You will save lots of calories with these heart healthier choices.
Better Beverages
Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea, and an assortment of low-calorie beverages. Save your calories for the food, and rely on calorie free drinks to hydrate you and quench that summer thirst. You can mix seltzer with a splash of cranberry juice or any fruit juice for just a touch of flavor without too many calories.
Sweet Indulgences
A colorful fruit platter or fruit salad is sure to satisfy even the most discerning sweet tooth. Don’t forget watermelon. If you must have cake. cookies, brownies, or cupcakes, keep the portions small.
Here are some ideas for your next picnic menu.
Lemon-Garlic Marinated Shrimp
12 servings
Ingredients:
- 3 tablespoons minced garlic
- 2 tablespoons extra-virgin olive oil
- 1/4 cup lemon juice
- 1/4 cup minced fresh parsley
- 1/2 teaspoon kosher salt
- 1/2 teaspoon pepper
- 1 1/4 pounds cooked shrimp
Directions:
Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve. Transport in a container with an ice pack.
Lighter and Leaner Pimento Cheese
Ingredients:
- 1 cup finely grated Cheddar
- 1/2 cup finely grated low-fat mozzarella
- 2/3 cup plain nonfat Greek-style yogurt
- 2 tablespoons chopped fresh chives
- 1/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 green pepper, finely chopped
- 1/2 red pepper, finely chopped
- 1 small jalapeno pepper, seeded and finely chopped
- 6 celery ribs, cut into 4-inch pieces
- Garnish: paprika
Directions:
In a medium bowl, add the Cheddar, mozzarella, yogurt, chives, salt and pepper, green and red peppers and jalapeno. Stir well to combine. Spread 1 tablespoon cheese mixture into each celery rib. Garnish with paprika.
Note: Store remaining pimiento cheese mixture in an airtight container in refrigerator up to 1 week.
Garden Fresh Tortellini Salad
8-10 Servings
Ingredients:
- 1 pound fresh or frozen spinach tortellini
- 1 pound fresh or frozen cheese tortellini
- 1 head broccoli (1 pound), broken into florets and tender stems sliced
- 1 pound carrots, peeled and cut diagonally into ¼-inch slices
- 3 leeks (white part and 2 inches green), well rinsed, dried, and cut into thin julienne
- 1 large sweet red bell pepper, cored, seeded, and cut into julienne
- 1 large sweet yellow bell pepper, cored, seeded, and cut into julienne
- 1/2 cup chopped fresh basil
- 1 teaspoon dried thyme
- Finely grated zest of 1 orange
- 1 tablespoon grated Parmesan cheese
- Salt and freshly ground black pepper, to taste
Dressing:
- 1/2 cup extra virgin olive oil
- 1/3 cup balsamic vinegar
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Directions
1. Cook the tortellini in boiling salted water according to package instructions. Remove from boiling water with a large strainer. Drain thoroughly and place in a large mixing bowl.
2. Keep water boiling and add the broccoli florets, stems, and carrots. Cook just until tender. Remove vegetables with a large strainer. Drain and combine with the tortellini.
3. Blanch the julienned leeks 1 minute in the boiling water; drain. Add the leeks, red and yellow peppers, and fresh basil to the bowl with the pasta and vegetables; toss to combine.
4.Combine the dressing ingredients and add the thyme, orange zest, and salt and pepper.
5. Pour the dressing over the salad and toss to coat thoroughly. Sprinkle with Parmesan cheese. Serve slightly chilled.
Sweet Potato Muffins
12 muffins
Ingredients:
- 1 medium sweet potato, peeled and cut into cubes
- 1 1/2 cups King Arthur whole-wheat pastry flour
- 1 tablespoon baking powder
- 2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 1/4 teaspoon salt
- 1 egg
- 3/4 cup unsweetened applesauce
- 1/4 cup sugar
- 2 tablespoons canola oil
- 1 1/2 teaspoons vanilla
Directions:
1. Preheat the oven to 350°F. Coat a 12-cup muffin tin with cooking spray.
2. Add the sweet potato chunks to a pot of boiling water and boil for about 15 minutes. Drain and puree in a blender or food processor or mash well with a fork.
3. In a large bowl, mix together the flour, baking powder, cinnamon, nutmeg, and salt.
4. In another bowl, whisk together the egg, applesauce, sugar, canola oil, and vanilla. Add in the mashed sweet potato and mix again. Add to the flour mixture and mix until just combined.
5. Pour the batter evenly into the prepared muffin cups. Bake for about 15 to 17 minutes until a toothpick inserted into the muffin comes out clean.
6. Remove the muffins from the oven. Let the muffins cool in the pan for 5 minutes and then turn out onto a cooling rack.
Watermelon Squares in Campari
Campari is a bitter, red, aperitif from Italy. It compliments the sweet taste of the watermelon.
Serves 4
Ingredients:
One 5- to 6-pound watermelon, halved lengthwise
1/2 cup Campari (or any Aperitifs of choice)
Directions:
- Using a very sharp knife, slice the rind from the bottom of each watermelon half. The halves will now lay flat on a cutting board.
- Working from top to bottom, trim the rind from the watermelon flesh in 4 cuts, creating 2 large squares. Cut each square in half to make 4 smaller squares. Cut the squares vertically into thirds. Rotate counterclockwise and repeat the cut. Rotate once more counterclockwise and cut into thirds again.
- Serve in large paper cups with 2 tablespoons of Campari drizzled over the top
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We live in busy times. The demands of work and family and personal activities can leave one with little room to pay attention to a healthy diet. When it comes to food, a person on the go doesn’t always make the best choices. When you’re hungry, a fast food meal that takes a couple of minutes to order at a drive through window can be so much more appealing than one that takes much more time to plan and prepare. Fast food, also known as “junk food” is fine occasionally, but when it becomes a habit, it can lead to weight gain and health problems down the road. This food is often low in fiber, high in fat, sugar and calories. The draw of fast food is it is both quick and tasty, but unfortunately, it isn’t that great for your overall well being.
It may seem difficult to find quick healthy meals when you’re on the run, but with a little thinking ahead, you can be well on your way to a healthier diet. If you are flustered just by the thought of cooking, you might start off by making healthier choices when you’re grabbing food to go. The Mayo Clinic outlines several tips for takeout food. They suggest keeping the calories down by watching the portion size, choosing the healthiest side dish available to you, going for fresh greens whenever possible, opting for grilled foods over fried items, asking for healthful substitutions such as low fat mayonnaise or dressing, and foregoing the sugary drink that often accompanies a fast food meal.
Of course, the best option is to think ahead. Become a meal planner. Choose quick healthy recipes that you can take with you and eat on the run. When you plan ahead you have the advantage of knowing exactly what you are eating. You have more control over your choices, and you can choose anything: fresh fruits and vegetables, whole grains and lean meats, even an extra treat from time to time. Instead of feeling the frustration of having to pick from a menu of unhealthy items, you truly get to have it your way. Planning meals can be fun, and there are plenty of fast healthy recipes available; you can find great resources for these online or by shopping in the cookbook aisle of your local bookstore. You can try the recipes for 5 weeknights below to get you started.
Garlic-Basil Halibut
Serve with sauteed zucchini and quick cooking brown rice.
Makes: 4 servings
Serving size: 5 ounces cooked fish
Ingredients
- 1 1/4 pounds fresh halibut or other white fish fillets (about 1-inch thick)
- 4 tablespoons snipped fresh basil
- 2 tablespoon melted butter
- 2 clove garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
Pat fish dry with paper towels. Cut fish into 4 serving size pieces.
In a small bowl combine basil, melted butter, garlic, salt, and black pepper. Brush mixture over both sides of fish.
Place fish on the unheated rack of broiler pan. Broil 4 inches from heat for 8 to 12 minutes or until fish flakes easily when tested with fork, turning once.
An stove top grill can also be used to cook the fish.
Pasta with Zucchini and Toasted Almonds
Serve with a green salad and bread sticks.
Yield: 4 servings
Ingredients
- 2 cups cherry tomatoes, halved
- 2 tablespoons minced shallots
- 1 teaspoon minced fresh thyme
- 2 teaspoons fresh lemon juice
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 5 teaspoons extra-virgin olive oil, divided
- 1 (9-ounce) package refrigerated linguine
- 1 1/2 teaspoons minced garlic
- 3 cups chopped zucchini (about 1 pound)
- 3/4 cup less-sodium chicken broth
- 3 tablespoons chopped fresh basil , divided
- 1/3 cup (1 1/2 ounces) grated fresh Pecorino Romano cheese
- 3 tablespoons sliced almonds, toasted
Directions
Combine first 6 ingredients in a medium bowl. Add 2 teaspoons oil, tossing to coat. Cook pasta according to package directions. Drain well.
Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan, swirling to coat. Add garlic to pan; sauté 30 seconds.
Add zucchini; sauté 3 minutes or until crisp-tender. Add broth; bring to a simmer. Stir in pasta and 1 1/2 tablespoons basil; toss well.
Remove from heat; stir in tomato mixture. Place 1 1/2 cups pasta mixture in each of 4 bowls; top evenly with remaining 1 1/2 tablespoons basil.
Sprinkle each serving with 4 teaspoons cheese and 2 teaspoons almonds.
Pork with Lemon-Caper Sauce
Serve pork with orzo and green beans.
Yield: 4 servings (serving size: 1 chop and 1 tablespoon sauce)
Ingredients
- 1/3 cup all-purpose flour (or instant flour, such as Wondra)
- 1/4 teaspoon salt
- 3 tablespoons Progresso Italian-seasoned breadcrumbs
- 3 tablespoons shredded fresh Parmesan cheese
- 1/4 teaspoon black pepper
- 1 large egg white, lightly beaten or 3 tablespoons egg substitute
- 4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
- Cooking spray
- 2 teaspoons olive oil
- 1/2 cup less-sodium chicken broth
- 1 tablespoon dry white wine
- 1/4 teaspoon grated lemon rind
- 1 tablespoon fresh lemon juice
- 2 teaspoons capers, rinsed and drained
Directions
Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes). Serve with pork.
Quick Italian Chicken with Roasted Peppers
Makes 4 servings.
Ingredients
- 2 green bell peppers and 2 red bell peppers, seeded and sliced into 1 inch strips
- 2 teaspoons olive oil
- 4 cloves garlic, chopped
- 1/4 teaspoons crushed red pepper flakes
- 1 onion, sliced thin
- 16-oz. can no salt added diced tomatoes, undrained
- 1 tablespoon dried Italian seasoning
- 1/4 cup fresh Italian parsley, chopped
- Salt and freshly ground pepper to taste
- 1 cup low fat reduced-sodium chicken broth
- 3/4-1 lb. boneless, skinless chicken breast
Directions
Heat olive oil over medium-low heat in large skillet. Brown chicken breasts on each side and remove to a plate.
Sauté garlic and red pepper flakes for about 1 minute. Add onion and peppers and continue cooking until tender and soft, about 10 minutes.
Stir in tomatoes, Italian seasoning, parsley, salt and pepper, and broth.
Add chicken breasts to skillet. Increase heat to medium and simmer, uncovered for 10 minutes. Turn chicken breasts and continue simmering for an additional 10 minutes or until sauce is reduced by about half and chicken is cooked through. (Meat thermometer should read 170 degrees when inserted into center of breasts..)
Serve with mashed potatoes and ladle sauce over chicken and potatoes.
Soup and Sandwich Night
Make a quick soup and while it simmers, make the sandwiches.
Escarole and White Bean Soup
Cook 3 chopped garlic cloves and some red pepper flakes in 1 tablespoon olive oil. Add 3 cups chicken broth, 1 head chopped escarole and simmer 15 minutes. Add 1 can low sodium white beans, parmesan and salt to taste.
Prosciutto, Fontina Cheese & Sun-Dried Tomato Piadina Sandwiches
An alternative to a classic panini is a piadina. Piadine are flat, almost tortilla-like bread that is from the Emilia Romagna region in Italy. They are almost always grilled. Most of the same ingredients in a normal panini can be put in a piadina; just the bread changes. Turkey or ham or grilled vegetables can be used in place of any of the ingredients below. You can cook these sandwiches on a Panini Press or a grill.
4 Sandwiches
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 medium cloves garlic, smashed
- 6 oz. baby spinach (about 6 lightly packed cups)
- Kosher salt and freshly ground black pepper
- 1-1/2 cups grated fontina cheese
- 1/3 cup freshly grated Parmigiano-Reggiano
- 8 oil-packed sun-dried tomatoes, drained and chopped
- Two large pita breads, each split into two rounds
- 8 very thin slices prosciutto, preferably imported
Directions
Heat the oven to 250°F. Heat the oil and garlic in a skillet over medium-high heat until the garlic starts to sizzle steadily and browns in places, about 2 minutes. Add the spinach, sprinkle with 1/4 teaspoon each salt and pepper, and cook, tossing, until just wilted, about 2 minutes.
Transfer the spinach to a colander. Let cool a couple of minutes, discard the garlic, and gently squeeze out the excess liquid from the spinach.
In a medium bowl, toss the spinach with the fontina, parmigiano, sun-dried tomatoes, and 1/4 teaspoon pepper. Set the 4 pita halves on a work space and top each with 2 slices of prosciutto on one side of the bread. Top each evenly with the spinach mixture and fold in half. You will have four piadinas.
Brush sandwich very lightly with olive oil and place in your panini maker. Follow directions for your maker. You can also grill the sandwich on a stove top grill pressing down on the sandwich with a large spatula. Grill until lightly toasted. Turn sandwich and press. Grill until toasted.
Transfer to a baking sheet and keep warm in the oven. Cook the remaining sandwiches in the same manner.
Related Articles
- http://books.google.com/books/about/The_Illustrated_Quick_Cook.html?id=9341CkHfavkC
- http://www.quickandhealthy.net/cookbooks.html
- http://www.amazon.com/Everything-Healthy-Minutes-Cookbook-Quick/dp/1593373023
- http://www.cookinglight.com/food/quick-healthy/5-ingredient-healthy-recipes-00400000053319/
- The Trick to Eating Healthy When You’re Eating Out, Beyond Common Sense (lifehacker.com)
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Before factory farming took hold in the 1960s, cattle were raised on family farms or ranches around the country. Young calves were born in the spring and spent their first months suckling milk and grazing on grass. When they were weaned, they were turned out onto pastures. The calves grew to maturity at a natural pace, reaching market weight at two to three years of age. After the animals were slaughtered, the carcasses were kept cool for a couple weeks to enhance flavor and tenderness, a traditional process called dry aging. The meat was then shipped in large cuts to meat markets. The local butcher divided it into individual cuts upon request and wrapped it in white paper and string. This meat was free of antibiotics, added hormones, feed additives, flavor enhancers, age-delaying gases and salt-water solutions. Mad cow disease and the deadliest strain of E. coli did not exist.
Today’s industrialized process brings cattle to slaughter weight in just one or two years. But it reduces the nutritional value of the meat, stresses the animals, increases the risk of bacterial contamination, pollutes the environment and exposes consumers to a long list of unwanted chemicals, hormones and antibiotics.
That hamburger in the supermarket looks fresh, but it may be two weeks old and injected with gases to keep it cherry red. Take a closer look at that “guaranteed tender and juicy” filet of beef. The juiciness may have been “enhanced” with a concoction of water, salt, preservatives and other additives.
More ominous, the beef also may be infected with food-borne bacteria, including E. coli. Some experts believe this toxic E. coli evolved in cattle that were fed high-grain diets. Every year, hundreds of thousands of pounds of beef products are recalled.
Artificial manipulation of beef begins prior to conception. Many cows are treated with synthetic hormones, such as “melengestrol acetate,” that regulate the timing of conception, allowing all the calves to be born within days of each other — a “more efficient” process. In many ranches, herd bulls have been replaced by artificial insemination, which is a fast way to improve herd genetics. The goal is consistent size, tenderness and marbling.
Hormones are just one way to speed the growth of young calves. Another strategy is to feed them an ultra high-grain diet, the standard fare in most feedlots. One reason calves are switched from grass to grain is that grain is a more concentrated form of energy. Calves fattened on grain reach maturity months ahead of grass-fattened calves. The less time cattle spend in feedlots, the greater the profit they return. Corn is the grain of choice because it’s especially high in energy. But unnatural high-grain diets have a major drawback: They make cattle sick. To prevent or reduce the symptoms caused by grain-feeding, they are given a steady dose of antibiotics in their feed — adding yet another drug to the mix.
Why does grain-feeding cause health problems?
Cattle, sheep and other grazing animals have a specialized stomach chamber called a “rumen.” The rumen is designed to convert fibrous plants such as grasses into a nutritious, easily digested meal. Replace the grass with grain and the rumen becomes too acidic. After several months, the condition can progress to “acute acidosis.” Cattle with acute acidosis develop growths and abscesses on their livers, stop eating, sicken and even die.
Finding an alternative to industrial beef takes effort. The cattle industry is highly consolidated, with the largest 25 feedlot companies now supplying 40 percent of all U.S. beef. The packing industry is even more concentrated. The top four beef packers (IBP/Tyson, Excel/Cargill, Swift/ConAgra and U.S. Premium/National Beef) harvest more than 80 percent of the meat.
What can you do if you want to keep beef in your diet?
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, that includes meat, blood and bone meal from chickens, pigs and ruminants.
Go for the 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 routinely given antibiotics and hormones. Look for a comprehensive 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.”
Comb your community. Ask your local producers how they raise their beef. You can find producers near you at farmers markets and on the Web.
Try www.eatwild.com or www.localharvest.com.
I buy my beef from these two farms: http://www.grasslandbeef.com/Page.boktemplate=about and http://www.goodearthfarms.com/.
Many mainstream supermarkets now carry organic, grass-fed beef.
Source: http://www.motherearthnews.com/real-food/grass-fed-meat-zm0z12jjzkon.aspx
Does this mean that beef is totally bad for you?
No, not at all. Beef is a great source of protein, zinc, selenium, iron and B vitamins. The key to enjoying beef and not increasing your risk for cardiovascular disease is to choose grass-fed leaner cuts of beef, such as round steaks and sirloin steaks. Serving size is equally important. One serving size of beef is only three to four ounces, or about the size of a typical deck of playing cards. You might be scratching your head right now, mentally comparing that juicy 10-ounce T-bone steak to a little three ounce piece of steak. While the round steak is a healthier choice, it doesn’t seem like a tasty option, does it?
Well, meat lovers, while your taste buds may not thank you for giving up the T-bone, your heart surely will. Actually, enjoying low-fat beef isn’t so tough (no pun intended) and here are a few healthy recipes with Italian seasonings for making three-four ounces of low-fat beef really seem like a “tasty dish”.
The fat in grass fed beef has a much different consistency than the fat in commercial, grain fed beef. Because of that, grass fed steaks must be grilled at a lower temperature, more slowly than you would steaks from grain fed beef. Set the grill to medium, and your steaks will be seared on the outside, without risking drying them out and toughening them up on the inside. You will still see the dark grill marks that make the presentation of a grilled steak so inviting. Grilling at the lower temperature, however, you need to know that it will take a little bit longer to get the steaks to the desired doneness, but watch them closely, you don’t want to overcook them.
Sirloin Steak with Bell Peppers
Good served over egg noodles.
4 servings
- 1 pound sirloin steak, trimmed of fat and cut into 1-inch chunks
- 2 teaspoons fennel seed, roughly chopped or coarsely ground in a spice mill
- 1 teaspoon kosher salt, divided
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons minced garlic
- 1 ½ cups reduced-sodium beef broth, divided
- 1/2 cup dry red wine
- 4 bell peppers vary the colors, cut into 1-inch squares
- Freshly ground pepper, to taste
- 2 tablespoons Wondra all-purpose flour
Directions:
- Rub steak with fennel seed and 1/2 teaspoon salt, turning to coat on all sides. Heat oil in a large skillet over medium-high heat. Add the steak in a single layer and cook, turning once, until browned on the outside and still pink in the middle, 2 to 4 minutes. Transfer to a plate and cover with foil to keep warm.
- Add garlic to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add 1 cup broth and wine, scraping up any browned bits with a wooden spoon. Add bell peppers, the remaining 1/2 teaspoon salt and pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook until the peppers are tender-crisp, 4 to 6 minutes.
- Whisk the remaining broth and flour in a small bowl. Add to the pepper mixture, increase heat to medium-high and bring to a simmer, stirring constantly. Return the steak to the pan. Adjust heat to maintain a slow simmer and cook, turning the meat once, about 2 minutes for medium-rare.
Steaks with Caramelized Onions & Gorgonzola
Serve with garlic mashed potatoes and broccoli.
4 servings
- 2 tablespoons olive oil, divided
- 2 large onions, sliced (about 4 cups)
- 1 tablespoon brown sugar
- 1/2 cup reduced-sodium beef broth
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 1 pound beef tenderloin, (filet mignon) or sirloin steak, 1-1 1/4 inches thick, trimmed and cut into 4 (4 oz.each) steaks
- 1/4 cup crumbled Gorgonzola, or blue cheese
Directions:
- Heat 1 tablespoon oil over medium heat in a large skillet. Add onions and brown sugar and cook, stirring often, until the onions are very tender and golden brown, about 15 minutes. Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, 3 to 4 minutes more. Transfer the onions to a bowl; cover to keep warm. Clean and dry the pan.
- Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak. Heat the remaining 1 tablespoon oil in the same pan over medium-high heat. Add the steaks and cook until browned, 3 to 5 minutes. Turn them over and top with cheese. Reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, 3 to 5 minutes for medium-rare. Serve the steaks with the caramelized onions.
Grilled Filet Mignon with Vegetable Kebabs
This low-fat cut is actually perfect weekday fare: it cooks up fast, stays juicy and carries other flavors perfectly. The kebabs are a mix of lemon, herbs and fresh vegetables. Serve with rice.
4 servings
- 1 lemon, zested and juiced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 16 cherry tomatoes
- 10 ounces white mushrooms, stemmed
- 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
- 1 small red onion, cut into wedges
- 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
- 1 tablespoon steak seasoning, such as Mrs. Dash
Directions:
- Preheat grill to high and reduce heat to medium just before placing meat on the grill.
- Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables on to eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade. Sprinkle steak seasoning on meat.
- Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.
Italian Beef Skillet
Makes 4 servings.
- Olive oil cooking spray
- 1 pound beef round steak
- 2 cups sliced fresh mushrooms
- 1 cup chopped onion
- 1 cup chopped green pepper
- 1/2 cup chopped celery
- 2 cloves garlic, minced
- 1 14-1/2 ounce can low sodium diced tomatoes
- 1/2 teaspoon dried basil, crushed or 1 tablespoon snipped fresh basil
- 1/4 teaspoon dried oregano, crushed or 1-1/2 teaspoons snipped fresh oregano
- 1/8 teaspoon crushed red pepper
- 2 tablespoons grated Parmesan cheese
- Hot cooked pasta (optional)
Directions:
Trim fat from round steak, then cut meat into 4 serving-size pieces. Spray a cold large skillet with nonstick spray. Add meat pieces to skillet; brown both sides of each piece. Remove meat from skillet. Add mushrooms, onion, green pepper, celery, and garlic to the skillet. Cook until vegetables are nearly tender. Then, stir in tomatoes, dried herbs (if using), and red pepper. Add meat to skillet, spooning vegetable mixture over the meat. Cover and simmer about 1-1/4 hours or until meat is tender, stirring occasionally. Stir in fresh herbs, if using. Transfer meat to a serving platter. Spoon vegetable mixture over meat and sprinkle with Parmesan cheese. Serve with pasta, if desired.
Italian-Style Grilled Steak
Yield: 4 servings (serving size: 3 ounces steak, 1 teaspoon oil)
Grilled mushrooms are a good addition.
- 1 (1-pound) lean beef rib-eye steak, trimmed
- 1 tablespoon finely chopped fresh rosemary
- 1 tablespoon finely chopped fresh thyme
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 4 teaspoons extra virgin olive oil
Directions:
Cut beef across grain into 1/4-inch-thick slices. Combine beef, rosemary, thyme, lemon juice, and garlic in a large zip-top plastic bag; seal. Marinate beef in refrigerator 1 hour, turning occasionally.
Prepare grill. Just before adding meat, reduce heat to medium.
Remove beef from bag, discarding marinade. Sprinkle beef with salt and pepper. Place beef on an oiled grill rack. Cook 1 minute on each side or until desired degree of doneness. Drizzle oil over beef.
Steak Pizzaiola
This is good with a saute of peppers and onions on the side.
4 Servings
- 1 (1 pound) beef top sirloin steak
- 1 tablespoon olive oil
- Salt and Pepper
- 1/2 teaspoon dried oregano
- 1 cup marinara sauce
- 1/4 cup shredded Sargento Italian 2% reduced fat cheese blend
- 2 tablespoons chopped basil
Directions:
Brush steaks with olive oil and sprinkle steaks on both sides with salt, pepper and oregano.
Grill over medium heat for 2-4 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).
Meanwhile, heat sauce in a small saucepan. Spoon over steaks; sprinkle with cheese and basil.
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The keys to good Italian grilling are the use of olive oil and fresh herbs. The fresh herbs play a large role because they help bring out the full flavor of the dish. The Italian grill also uses a lot of skewered meatsl, which is great for parties. So, if you’re looking for something a little different when planning your next cookout, you might want to try it Italian-style. Spiedini, which means “skewers”—are one of the many ways Italians enjoy grilled food. Basically, spiedini are the equivalent of “shish kebab.” The skewers can be made of metal or wood—though, sometimes, simply rosemary sprigs are used. (If using wooden skewers, first soak them in cold water for about 30 minutes to prevent them from burning.)
The preparation for spiedini is simple: Small chunks of meat or fish are placed on skewers (each one an individual serving)—sometimes including vegetables—which are then cooked over a grill. In addition to being versatile—really any combination of meat, vegetable or fruit that can be cut and skewered may be used—spiedini are a great time saver. They may be served as an appetizer, accompaniment (contorno), entrée, or dessert. In fact, using the suggestions here, you can prepare an entire meal outside on the grill—from start to finish—without the need for any indoor cooking at all.
As appetizers, vegetables work well. First, brush the grill with vegetable oil and then grill long slices of eggplant and/or zucchini—cut the vegetables on a diagonal or longitudinally so the slices will be long enough not to fall through the grill grate.. Before serving, drizzle the grilled vegetables with olive oil and garnish with herbs, such as parsley and thyme, and chopped (or roasted) garlic.
If you like anchovies, another great antipasto idea is “Spiedini di alici pomodoro e olive”—grilled fresh anchovies (which are then rolled) and sliced zucchini, with raw tomato wedges and pitted black olives. These spiedini can be served on a bed of lettuce-heart leaves, drizzled with olive oil and garnished with basil.
As a main course, meat spiedini are the most popular in Italy. For these, it’s important to choose tender cuts of meat—such as chicken breast, lamb, pork, and sausages—evenly cut into approximately one-inch pieces. If you want to use beef, select tender cuts, but they don’t have to be particularly lean. To make Spiedini misti di carne (mixed meats), alternate onions, peppers slices, and cubes of various meats, and then grill. A leaf of fresh sage and/or a bay leaf between the pieces of meat will add flavor. To enhance the taste, try marinating the meat—already cut and ready to be skewered—for a few hours prior to grilling, mixing now and then. To make the marinade, simply coat the pieces of meat with olive oil (not too much), and add rosemary leaves (finely chopped), sage, bay leaves, salt and pepper.
Fish spiedini (spiedini di mare) are also popular in Italy. For these, the most commonly used seafood are shrimp, scallops, tuna, swordfish, cuttlefish or calamari. The fish is usually lightly marinated or else brushed before grilling with olive oil, herbs (parsley or thyme), sometimes garlic, and salt and pepper. Spiedini di mare are usually served with lemon and a fresh green salad.
Grilled fruit can provide a sweet, healthy finale to your outdoor feast. The grilling process caramelizes the fruits’ natural sugars and concentrates the flavors. Peaches, pears, and apples—simply cut in half and pitted—are great for grilling. Adding just a little lemon juice will preserve the fruit’s color and a sprinkle of sugar and cinnamon will enhance the natural flavors. Be sure to brush the grill with vegetable oil so the fruit doesn’t stick. You can then serve the fruit alone or with scoop of ice cream. It’s delicious with yogurt too. Or, try a fresh fruit spiedini using cubes of fresh pecorino and raw pears; or you can serve spiedini di frutta (mixed fresh fruits)—using slices of uncooked peaches, apples, pears, and whole strawberries. Squeeze lemon juice over the fruit to prevent it from oxidizing and turning brown.
The following is a list of essential ingredients for the Italian Grill pantry:
- Anchovies (cured): Salted anchovies are a key ingredient in Italian grilling, any recipe that calls for them.
- Bread Crumbs: A strange ingredient for the grill, but a lot of meats have a light coating of breadcrumbs..
- Bread Cubes: The bread cubes are used in a lot of skewered recipes in Italy, generally they are cut up in 1-inch cubes.
- Caciocavallo: A cheese made from cow’s milk and is a firm cheese. The cheese is usually in the shape of a spindle and can be found in Italian stores or very well stocked grocery stores. If you are unable to find it, you may substitute with provolone cheese
- Lemons: The juice of lemons are used a lot in grilling, and only fresh lemon juice should be used.
- Pancetta: An Italian-style that is cured, but not smoked like American bacon.
- Flat-leaf parsley, Oregano, Rosemary, Fennel or Sage are the most common types of herbs used.
- Pecorino: A hard cheese made in Italy that is made from sheep’s milk. This cheese can be found at most grocery stores,
- Prosciutto: Domestic prosciutto is good for cooking with, but imported from Italy is far superior.
- Olive Oil: Use inexpensive extra-virgin olive oil, unless a recipe calls for something else.
Appetizers
Grilled Summer Squash with Pesto and Balsamic Syrup
Ingredients
- 1-1/2 lb. assorted summer squash, trimmed and sliced diagonally into 1/2-inch-thick ovals
- Kosher salt
- 1 cup packed fresh basil leaves
- 1/4 cup plus 2 Tbs. extra-virgin olive oil, more for drizzling
- 2 tablespoons grated Parmigiano-Reggiano
- 1/2 cup balsamic vinegar
- Freshly ground black pepper
- 2 tablespoons toasted pine nuts
Directions
Prepare a high gas or charcoal grill fire. In a colander, toss the squash with 2 teaspoons kosher salt and let drain in a colander for 30 minutes; transfer to a large bowl.
Meanwhile, put the the basil, Parmigiano-Reggiano, 1/4 cup of the olive oil, and 1/2 tsp. salt in a food processor and purée until smooth.
In a small saucepan over medium-low heat, boil the balsamic vinegar until syrupy and reduced to about 2 tablespoons, 8 to 10 minutes.
Toss the squash with the remaining 2 tablespoons. extra-virgin olive oil and a few grinds of freshly ground black pepper. Grill, flipping once, until golden and tender, 8 to 12 minutes. Arrange on a platter, dot with the pesto, and drizzle with extra-virgin olive oil and the balsamic syrup to taste. Sprinkle with pine nuts and serve.
Grilled Bread Salad With Basil and Cherry Tomatoes
Ingredients
- 1 medium loaf (about 1/2 pound) rustic Italian bread (like ciabatta), cut lengthwise into 1-inch-thick slices
- 1/2 cup extra-virgin olive oil
- Kosher salt
- 1 clove garlic, halved lengthwise
- 1 pint cherry or grape tomatoes, halved
- 1 bunch scallions (about 8), trimmed and thinly sliced (both white and green parts)
- 12 large basil leaves, torn into small pieces
- 1/4 cup red-wine vinegar
- 8 oz bocconcini (small fresh mozzarella balls), halved or substitute a large fresh mozzarella cut into 1-inch pieces.
Directions
Prepare a medium-high fire on a gas or charcoal grill. Clean and oil the grates to prevent sticking. Using a pastry brush, dab both sides of the bread slices with 2 tablespoons oil and sprinkle with 1/2 teaspoon salt. Grill the bread until it browns and gets good grill marks, about 2 minutes. Grill the other side until browned, about 2 minutes, and transfer to a large cutting board to cool. Rub the cut sides of the garlic over the bread and discard the garlic. Put the cherry tomatoes and scallions in a large serving bowl with the basil. Cut the bread into 1-inch pieces and add to the bowl.
In a small bowl, whisk the remaining oil with the red-wine vinegar, pour over the bread mixture, and toss well. Let the salad sit for up to 2 hours before serving. Just before serving, fold in the bocconcini and season with salt to taste.
Main Dishes
Grilled Prosciutto-Wrapped Chicken
Ingredients 
- 4 medium boneless, skinless chicken breast halves (about 1. lb.)
- Garlic salt and freshly ground black pepper
- 12 large basil leaves
- 1/4 lb. Italian fontina cheese, thinly sliced
- 4 thin slices prosciutto (preferably imported)
- 1 tablespoon extra-virgin olive oil
Directions
Prepare a medium charcoal fire or light a gas grill to medium high.
Meanwhile, prepare the chicken breasts. Cut through each one horizontally almost all the way through and open it like a book. Sprinkle the chicken all over with 1/2 teaspoon each garlic salt and pepper. Layer the basil leaves and fontina evenly on half of each breast and then fold it closed. Wrap a slice of prosciutto around each breast to hold it closed and then brush lightly on both sides with the olive oil.
Reduce the heat on the gas grill to medium. Grill the chicken breasts, covered, until they are well marked, about 4 minutes. Flip and cook, turning every few minutes, until the chicken is just firm to the touch and an instant-read thermometer inserted into the center of the breast registers 165°F, 10 to 12 minutes more. Let cool for a couple of minutes and then serve.
Grilled Rosemary-Salmon Skewers
Ingredients
- 2 teaspoons minced fresh rosemary
2 teaspoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon freshly grated lemon zest
- 1 teaspoon lemon juice
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- Red Onion, cut into 1 inch squares and/or cherry tomatoes
- 1 pound center-cut salmon fillet, skinned or tuna, cut into 1-inch cubes
Directions
Preheat grill to medium-high. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes/red onion squares, divide them among eight 12-inch skewers. Oil the grill rack. Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total.
Grilled Sicilian-style Sirloin Steak
In this recipe the steaks are marinated for about 12 hours before breading and grilling.
Yield: 6 to 8 servings
Ingredients
- 1 cup extra-virgin olive oil, and more for drizzling
- 1/2 cup red wine vinegar
- 2 tablespoons finely chopped fresh basil
- 2 garlic cloves, finely chopped
- Freshly ground black pepper to taste
- 6 sirloin steaks (about 3 3/4 pounds total)
- 1 1/2 cups dry bread crumbs
- 1/2 cup freshly grated parmigiano-reggiano cheese
- 1 tablespoon dried oregano
- Salt to taste
Directions
In a bowl, mix together 1 cup of the olive oil, the vinegar, garlic, basil, and pepper to taste in a 9 x 12-inch ceramic or glass baking pan. Dip both sides of the steaks in this mixture and then leave to marinate in the refrigerator, covered, for 12 hours, turning several times. Remove the steaks from the refrigerator 15 minutes before grilling.
Remove the steaks from the marinade and discard the marinade.
Spread the bread crumbs on a large plate and mix in the cheese and oregano. Salt the steaks to taste and dredge in the bread crumbs, patting the steaks to coat them thoroughly.
Place the steaks on the grill and cook, turning only once, to desired doneness, 12 to 15 minutes in all for rare.
Grilled Skewered Meatballs
This Sicilian recipe is an example of cucina arabo-sicula, Sicilian cuisine influenced by the medieval Arab era. 
Yield: 4 servings
Ingredients
- 1 pound lean ground beef or turkey
- 1/4 egg substitute
- 1/2 cup freshly grated pecorino cheese
- 1/2 cup fresh bread crumbs
- 2 tablespoons finely chopped fresh parsley
- 1 garlic clove, peeled and finely chopped
- Salt and freshly ground black pepper
- About 1/2 loaf French or Italian bread, cut into eighteen 1-inch cubes or you can substitute vegetables, such as sun-dried tomatoes and artichoke hearts.
- Twelve 8- to 10-inch wooden skewers
- Extra-virgin olive oil for basting or drizzling
Serve with the Grilled Pepper Recipe, below.
Directions
In a medium-size bowl, mix the ground beef, egg substitute, pecorino, bread crumbs, parsley, garlic, salt and pepper to taste. Form the meat with wet hands to prevent sticking into 18 walnut-sized balls. Leave the meat to rest in the refrigerator for 30 minutes.
Prepare a medium-hot charcoal fire or preheat a gas grill for 15 minutes on medium.
Double skewer all the ingredients: place a meatball on a cutting board and skewer the meat balls alternately with the bread cubes, keeping the 2 skewers parallel to each other about 1/2 inch apart.
Place the skewers on the grill and cook, turning occasionally and basting with olive oil, until the meat and bread are golden brown, 15 to 20 minutes.
Grilled Red, Yellow and Green Peppers
Grilling bell peppers of different colors is common in Sicily and Sardinia and makes a very attractive presentation. Their flavor is a natural accompaniment to grilled meats. The charred skin of the peppers is peeled off before serving, leaving the smoky flavor. You don’t have to core or halve the peppers before grilling.
Yield: 4 servings
Ingredients
- 2 red bell peppers
- 2 green bell peppers
- 2 yellow bell peppers
- 3 tablespoons extra-virgin olive oil
- Juice of 1 lemon
- 2 garlic cloves, very finely chopped
- 2 tablespoons finely chopped fresh basil
- Salt and freshly ground black pepper to taste
Directions
Prepare a hot charcoal fire or preheat a gas grill for 15 minutes on high.
Place the peppers on the grill and cook, turning, until they have blackened on all sides. When the peppers are cool enough to handle, peel off the skin and remove the core and seeds. Cut into strips and arrange attractively on a platter.
Whisk together the olive oil, lemon juice, garlic, basil, and season with salt and pepper. Pour over the peppers at the last moment and serve.
Dessert
Grilled Fruit Skewers
Spiedini alla frutta
Ingredients
- 2 golden delicious or gala apples, cored and cut into 8 wedges
- 2 bananas, peeled and cut crosswise into 8 pieces
- 2 ripe but fairly firm peaches, pitted and cut into 8 wedges
- 1/3 ripe pineapple, peeled, cored, and cut into 1-inch pieces
- 1/2 lemon
- 24 fresh mint leaves
- Sugar
Directions
Prepare a grill for direct-heat cooking over medium-hot charcoal (medium-high heat for gas).
Arrange apple, banana, peach and pineapple on a platter. Squeeze lemon over apple and banana. Alternately thread fruit and mint leaves onto 8 skewers.
Sprinkle fruit with sugar. Let stand until sugar dissolves, about 5 minutes.
Lightly brush grill rack with oil. Grill fruit, turning once, until lightly browned and softened, about 5 minutes.
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Roasted Chicken
Most of the chicken recipes we associate with Italian cuisine were really developed in the United States by the Italian immigrants. When chicken is eaten in Italy, it is a simple preparation ,usually browned in olive oil and flavored with olives or lemon and garlic. Additionally, the meat is probably pheasant, squab or rabbit and not chicken. Some of the most well know dishes in America are Chicken Parmigiana, Chicken Marsala, Chicken Cacciatore and Chicken Tetrazzini. These dishes have been on Italian restaurant menus for years and cooked in many homes across the world, but they are high calorie dishes.
Chicken (or Veal) Parmigiana or also known as Chicken Parmesan is made by dipping a chicken breast in a mixture of beaten eggs and bread crumbs, shallow-fried and topped with a tomato sauce and mozzarella. It is then usually baked until the cheese is melted.
Chicken Cacciatore
Chicken Marsala
Chicken Parmesan
Chicken Marsala is a traditional Italian dish that starts with boneless chicken breasts that are coated, usually with flour. The sauce is made of butter, olive oil, mushrooms, Marsala wine, and sherry. Salt, pepper and oregano season the dish. Some chicken Marsala recipes also include capers and lemon juice.
Chicken Cacciatore ( means “hunter’s style) and is a country-style dish where a whole chicken is cut up and browned in olive oil, then braised in a light tomato sauce with vegetables.
Chicken Tetrazzini is a dish made with mushrooms, cream, parmesan cheese, eggs, onion, pepper, salt, milk, sherry and cooked spaghetti. The dish is said to have been named for the Italian opera singer Luisa Tetrazzini (1871-1941), called “The Florentine Nightingale.” She was extremely popular in the United States and was a star of the San Francisco Opera. She also was a long-time resident of San Francisco. It was a culinary tradition to name new dishes after personalities of the day, and Chefs of the 19th century use to flatter great prima donnas, like Luisa Tetrazzini, making them the inspiration for their creative efforts and then naming dishes for them.
This dish is also a great example of a high calorie entree. Let me cite for you the recipe from the Italian Inn in Tulsa, Ok.
I should tell you that one serving equals 1664 calories and 92.7 g of fat, before you go ahead and make this dish.
Chicken Tetrazzini
Ingredients
- 3 1/2-4 1/2 lbs chicken, cooked
Chicken Tetrazzini
- 2 sweet red peppers, peeled
- 6 tablespoons unsalted butter
- 6 tablespoons flour
- 2 cups chicken broth
- 1 cup heavy cream
- salt & freshly ground black pepper
- 1/4 teaspoon Tabasco sauce
- 2 tablespoons dry white wine
- 1 lb spaghetti
- 1 cup breadcrumbs
- 1 cup Parmesan cheese
- 1/2 cup sliced almonds
Directions
- Remove the meat from the chicken, discard bones and skin and cut chicken into bite size pieces.
- Cut the peppers into dice.
- Make a veloute sauce: Melt the butter in a heavy saucepan, then stir in the flour. When it is cooked and bubbling, stir in the chicken stock gradually, continuing to stir until the sauce is thickened.
- Add the cream, and season with the salt, pepper, Tabasco and wine.
- Put the chicken and diced peppers in the sauce, and hold over low heat while you cook and drain the spaghetti. Stir the cooked and drained spaghetti into the chicken mixture, and pour into a prepared greased baking dish.
- Cover the top with the breadcrumbs, Parmesan cheese and almonds.
- Dot with butter and place in 475º oven for a few minutes until the topping is glazed and bubbling. Serves 4.
Chicken Scarpariello
Ingredients
- 1 ½ cups vegetable oil
- 1 lb sausage, a combination of hot and sweet, cut into bite-size pieces
- 2- 2 ½ pound chickens, cut into 12 small pieces, bone in
- 2 large bell peppers, red, green or yellow, cored, seeded and cut, lengthwise into ¼ inch strips
- 1 large yellow onion, cut, lengthwise, into ¼ inch slices
- 1 teaspoon minced garlic
- ½ cup chicken broth
- ½ cup dry white wine
- ½ cup vinegar hot cherry peppers
- ½ cup vinegar sweet bell peppers
- ½ cup of vinegar from vinegar sweet bell peppers
- ½ teaspoon dried oregano
- salt & pepper to taste
Heat oil in a large, deep sauté pan over medium-high heat. Sauté sausage for about 8 minutes until lightly browned. Using a slotted spoon, remove sausage from pan and set aside to drain. Reheat oil so that it is hot but not smoking, pat chicken dry, and sauté chicken for about 15 minutes or until it is almost cooked through.
Stir in bell peppers, onion, and garlic and sauté for 5 minutes or until vegetables are soft and beginning to brown. Drain off all excess oil. Return sausage to pan.
Add wine and chicken broth to chicken, sausage, and vegetables and bring to a boil. Stir in hot and sweet vinegar peppers, vinegar, oregano, and salt and pepper. Again, bring to a boil. Lower heat and simmer slowly for about 10 minutes or until flavors have combined and sauce has reduced. Remove from heat and serve.
serves 6
Baked Chicken, Sausage, Potatoes and Peppers
I really didn’t care for the flavor of the vinegar peppers in the recipe above and the recipe calls for a lot of oil in its preparation. I did like the idea of roasting chicken, potatoes and peppers for an entree and I worked on making a healthy dish with these ingredients.
Ingredients
- 1 tablespoon olive oil
- Salt and Pepper
- 1 whole 3 lb. organic chicken, cut into 10 pieces or 1 whole bone-in chicken breast, cut into 4 pieces and 6 bone-in thighs,skin removed
- 1 pound package Italian pork or chicken sausage each link diagonally cut into fourths
- 2 garlic cloves, minced
- Juice from 2 lemons (about 4 tablespoons)
- 2 teaspoons dried oregano
- 4 medium baking potatoes, cut in fourths
- 2 green and 2 red bell peppers, cut into one inch strips
- 1 large sweet onion, cut into eighths
Turn chicken pieces and bake 15 minutes
Squeeze lemon over chicken, place the lemon skins in the roasting dish with the chicken and sprinkle chicken with minced garlic and oregano.
Cover pan with foil and bake 1 hour, turning the ingredients after 30 minutes.
Serves 6-8 and you do not need to add anything else to this menu.
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I have read that Italian breakfasts are very light, usually consisting of coffee (espresso) or cappuccino and some kind of pastry or bread. Biscotti are also favorites for an Italian breakfast. Biscotti are a, not too sweet cookie, that is baked, cut, then baked again to form slices of hard biscuits that are often dunked in coffee. Egg dishes, such as frittatas, are usually eaten at lunch or dinner, never for breakfast.
I can remember going to my grandparents’ home around breakfast time and my grandfather would be having a cup of coffee and eating the heel end from a loaf of Italian bread. This was pretty much his usual breakfast. I am not sure when Italian-Americans began eating specialty pastries from a bakery, but I can remember Italian bakeries were numerous where I grew up in New Jersey. I think the tradition of going to the Italian bakery came about when folks who had just come from church services wanted a special breakfast on Sunday. I can remember long lines at the bakery counter, didn’t like standing there, but liked those pastries. My grandfather even got into the habit and would bring us pastries when he visited us on Sundays. He continued the tradition when my children were little and brought us pastries up until the time that he died. Some of those delicious pastries (just wanted to make you drool) are pictured below. Of course you know they are not a healthy choice.
Sfogliatelle feature luscious mandarin flavored ricotta filling encased in a crispy shell shaped pastry.
Pasticiotti are tender pastry cups filled with either ricotta cheese, vanilla cream or chocolate cream
Frittatas
I recall that most of my breakfasts growing up were the usual cereal and scrambled eggs. Very American. My mother, however, often made traditional Italian style egg dishes, such as potatoes and eggs, or peppers and eggs or spinach frittata and I will share those recipes with you. My children weren’t so fond of fritattas when they were growing up, but they like them now as adults, so I like to make frittatas for breakfast when they visit.
A frittata is a healthy and economical dish that you can eat for any meal of the day. It is a dish similar to a French quiche, an American omelette, or a Spanish tortilla. Frittatas generally consist of eggs, vegetables, cheese, and herbs.
In my house, the contents of a frittata usually consist of whatever leftovers I have in the refrigerator that day. Italians are frugal and know how to use leftovers creatively.
You will want to pick items that have a natural affinity for each other. Think of things that you might find on a plate together anyway, or on a pizza and cheese is a key ingredient in any frittata. Making this dish is very simple as long as you have an ovenproof skillet. Sauté whatever veggies you are putting into the dish and heat through any cooked meat leftovers.
Here are some ideas:
- 1 pound of asparagus, ends trimmed and cut into 1/2 inch pieces and sautéed until soft, 2 diced plum tomatoes and 4 ounces of diced or shredded Fontina.
- A bag of cleaned spinach cooked in a skillet with olive oil, salt and pepper, 1/4 pound sliced Prosciutto, some grated Parmesan cheese and some shredded Mozzarella cheese
- I prefer to use reduced fat shredded cheeses from Kraft or Sargento and substitute half of the eggs with egg substitute to save on calories.
General techniques include
- Turn on the broiler. Place a non-stick skillet with an oven safe handle on the stove over medium heat.
- Heat the pan and add 1 tablespoons olive oil. When the oil is hot add the frittata vegetables, stirring until warm, and then pour the eggs beaten with the egg substitute over the vegetables.
- Slowly cook the frittata until the edges start to firm up. When the frittata is cooked about three-quarters of the way through, scatter the top with shredded cheese and move it to the heated broiler.
- Set the frittata about 6-inches below the broiler.
- When it is just golden brown and puffed up, remove the skillet to your stove top.
- BE SURE TO PROTECT THE HOT HANDLE WITH A HOT PAD SO YOU DO NOT BURN YOUR HANDS!
Spinach Frittata
Ingredients
- 1 tablespoon olive oil
- 1/2 cup thinly sliced onion
- 5 eggs and 1 1/4 cups egg substitute
- 8 ounces chopped raw spinach (or 1-10 oz. pkg. frozen spinach, thawed and squeezed dry)
- 1/3 cup grated Parmesan cheese
- 1 tablespoon chopped parsley
- 1 garlic clove, minced
- 1/2 teaspoon salt and 1/4 teaspoon pepper
- Shredded mozzarella cheese
Heat oil in a 10 or 12 inch skillet with a heat-resistant handle over medium heat. Saute onion in the oil until golden, about 5 minutes. Add spinach and stir until wilted. Remove from heat. In a large bowl, combine the remaining ingredients except the mozzarella cheese. Whisk until well blended. Pour egg mixture into skillet with onions and spinach. Return to low heat and cook 8-10 minutes. Sprinkle the top with shredded mozzarella cheese and place under the broiler. Remove when the top is golden brown and cut into wedges.
Some Traditional Italian Style Egg Dishes
Peppers and Eggs
1 tablespoon olive oil
1 garlic clove, minced
1/2 cup thinly sliced green pepper
1/2 cup thinly sliced red pepper
4 large eggs beaten with 1 cup egg substitute (such as, Egg Beaters)
½ teaspoon dried oregano
Salt and pepper, to taste
Cooking Directions
Heat olive oil in a skillet over medium heat.
Add the garlic and sauté until lightly golden.
Add the peppers, cook 10-15 minutes until they begin to soften.
Cover skillet and cook 5 more minutes until they are tender.
Mix the eggs, oregano, salt and pepper together and por over the peppers in the skillet.
Stir fry the eggs and peppers to allow the uncooked portions to reach the bottom of the skillet.
Remove from heat when the eggs are done to your liking.
Potatoes and Eggs
1 tablespoon olive oil
2 medium baking potatoes, peeled and sliced thin
1 medium onion, diced
Salt and pepper, to taste
4 large eggs beaten with 1 cup egg substitute
1/4 cup Pecorino Romano cheese, freshly grated
1 tablespoon fresh Italian parsley, chopped
Cooking Directions
Heat the oil in large non-stick skillet over medium-low heat. Cook the potatoes until tender and golden brown. Add the onion and salt and pepper. Continue to cook until the onion is soft, about 3 to 4 minutes.
Meanwhile, whisk together the eggs, cheese, parsley, and salt and pepper in a large bowl. Add the egg mixture to the potatoes and onions. Stir fry the mixture turning the ingredients with a spatula over and under until the eggs look cooked to your liking.
Completing the Breakfast Menu
The best accompaniments to the egg dishes featured here are bread and fruit, such as, melon or berries. Certainly a loaf of Italian bread would be good, but I like to serve Focaccia.
Focaccia is a flat oven-baked Italian bread which may be topped with herbs or other ingredients.
Focaccia is popular in Italy and is usually seasoned with olive oil and salt, and sometimes herbs, and may be topped with onion, cheese, meat, or vegetables.
Focaccia dough is similar in style and texture to pizza dough but is usually baked in a deep dish pan. The bread bakes up thicker than pizza and can be used for sandwiches.
In Ancient Rome, foccacia, was a flat bread baked in the ashes of the fireplace. The word is derived from the Latin word meaning “centre” and also “fireplace” – the fireplace being in the centre of the house. As the tradition spread, the diverse regions and the different local ingredients resulted in a large variety of breads. The basic recipe is thought by some to have originated with the Etruscans or ancient Greeks, but today it is widely associated with Ligurian cuisine, a coastal region of north-western Italy. In America, it is referred to as focaccia bread.
Here is a recipe I have adapted from King Arthur.
This bread is just about the easiest home-baked bread recipe that I have found because it can be made without kneading and is ready in under 2 hours.
No-Fuss Focaccia
Ingredients
- 1 1/2 cups warm water
- 3 tablespoons olive oil (plus 2 tablespoons for drizzling)
- 1 1/4 teaspoons salt
- 2 1/2 cups King Arthur Unbleached Bread Flour
- 1 cup King Arthur White Whole Wheat Flour
- 1 tablespoon instant yeast
- Italian seasoning or other herbs of choice
- Grated parmesan cheese
Directions
Drizzle the bottom of a 9″x 13″ pan with 1 tablespoons olive oil.
Combine all of the ingredients and beat at high-speed with an electric mixer for 60 seconds.
Scoop the sticky batter into the prepared pan. If you spray a spatula (or your fingers) with cooking spray, the dough will be easier to smooth out.
Cover the pan with plastic wrap, and let it rise at room temperature for 60 minutes.
While the dough is rising, preheat the oven to 375°F.
Gently poke the dough all over with your index finger. Drizzle it lightly 1 tablespoon olive oil, and sprinkle with Italian seasoning and grated parmesan cheese.
Bake the bread until it is golden brown, 35 to 40 minutes. Remove it from the oven, wait 5 minutes, then turn it out of the pan onto a rack. Serve warm or at room temperature.
Focaccia
