Green Beans with Tomato Sauce

 Fagiolini con Salsa al Pomodoro

 

This dish is healthy and easy to prepare. The taste is great.  We serve it as a side dish.

  

Preparation time: 10 minutes
Cooking time: about  40-50 minutes

Class: economy-healthy

Serves  2-3

Ingredients:

1 lb. (450g) fresh green beans
8 tbsp.  extra virgin olive oil
2 garlic cloves,  peeled and chopped
1 can of  Italian peeled tomatoes, approx  14 oz. (400g)
1 cup (250ml) water
½ tsp. salt
1 tbsp. dried oregano
4-5 tbsp. grated Pecorino Romano cheese

Method:

1.      Wash the green beans and remove the ends. Set aside.

2.      Heat the oil, add the garlic and sauté. Add tomatoes (previously mashed with a fork), water, salt and oregano; let cook on a low heat for 10 minutes. Then add green beans, cover and let cook all together for about 30 minutes or until they are tender. At this point, taste the sauce and add more salt if needed.

3.      Sprinkle Pecorino Romano cheese on top and serve immediately.

 

 

Asparagus and Bacon Frittata

Frittata di Asparagi e Pancetta

This frittata is a perfect meal because it’s healthy, nutritious, and tasty. It has a bit of everything—protein, carbohydrates, and vegetables.

Preparation time: about 30 minutes
Cooking time: about 15–20 minutes

Class: economy-healthy

Serves: 3–4

Ingredients:
1 tbsp. extra virgin olive oil
½ onion, peeled and finely chopped
½ lb. (220 g) asparagus, chopped
1 cup (250 ml) water
Salt (about ¾ tsp. total)
¼ lb. (110 g) bacon, diced
6 eggs
7 tbsp. grated Parmigiano Reggiano (or Grana Padano) cheese
Vegetable oil (just enough to generously oil the skillet)

Method:

1. Sauté the onions in the extra virgin olive oil. Add the asparagus, water, and a pinch of salt. Cover and cook until the asparagus is tender. Then, add bacon and cook together for another 5–6 minutes (make sure the water has evaporated). Set aside.
2. In a bowl, lightly beat the eggs with cheese and ½ tsp. of salt. Add the onions, bacon, and asparagus mixture. Mix well.
3. Heat a large, nonstick, oiled skillet[1] and pour in the egg mixture. Shake the pan gently or use a spatula to distribute it evenly over the surface. Cover and cook the frittata on low heat for a few minutes until the bottom is light golden-brown[2] and the top has started to firm up. Then flip onto a large lid and slide back into the pan to cook the other side.
4. Slide onto a serving plate and serve warm or at room temperature with toasted bread.[3]

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[1] Some people find it easier to use a smaller skillet to make 2–3 frittatas instead of 1 large one.

[2] You can check by lifting the edge of the frittata with a fork.

[3] You may need to season with salt.

Sauteed Cucuzza Squash

Zucchetta Lunga saltata

Cucuzza squash, also known as Sicilian squash or long Italian squash, is available mid-summer through the late fall and can grow anywhere. It is long and firm, rich in fiber, with a light green skin and pure white flesh. For us it is a summer squash; my mother cooks it often during all the season. This recipe is simple and healthy, and the dish that comes out is great.

Preparation time: about 1 hour
Cooking time: about  45 minutes
Class: economy-healthy

Serves  2-3

Ingredients:
1 cucuzza squash

Salt, enough to generously salt the raw squash
Extra virgin olive oil, about 7 tbsp.
2 garlic cloves, peeled and finely chopped
7-8 cherry tomatoes, finely chopped
1 tbsp. dried oregano

Method:

1.     Cut the 2 extremities of the long squash, peel and quarter it, then cut into long strips. Place the squash in a colander set over a bowl. Generously, salt it and let stand 1 hour.
2.     Discard liquid; rinse the squash under cold running water, then squeeze by hand to remove the water.
3.     Meanwhile, heat the oil in a large pan. Add the garlic and sauté until light brown. Add the cherry tomatoes, cover and cook for about 15 minutes on low heat.
4.     Then, add the squash and oregano, cover and let cook another 30 minutes or until tender. Taste the squash before serving and add more salt if needed.
5.     Serve warm with bread.

 

Zucchini Risotto with Lemon Fragrance

Risotto con le Zucchine al Profumo di Limone

Lemon not only tastes delicious but, it is known, that can help stimulate good health. This dish is simple, healthy and tasteful. It combines the benefits of the semi wholemeal rice (you can also use the wholemeal rice) with the essential nutrients of the lemon peel.

Preparation time: 4 minutes

Cooking time: about 30 minutes
Class: economic-very healthy

Serves  2-3

 
Ingredients:

1 organic fresh lemon
1 onion, peeled and chopped
3-4 small tender zucchini, chopped
Water, about 4 cups (1 L)
Salt, about ½ tbsp.
About 8 tbsp. extra virgin olive oil
½ lb. (approximately 250 g) semi-wholemeal Ribe rice
Black pepper to taste

Method:

1.    With a cheese grater, using the large holes, grate the lemon peel. Set aside.
2.    Blend together onion and zucchini, reducing them to a thick puree. Set aside.
3.    Bring 4 cups (1 L) water to a boil in a large pot. Add ½ tbsp. salt, and lower the heat so that the water just stays hot.
4.    Meanwhile, heat the oil in a large pan. Add the rice and let cook 2 minutes in the oil, stirring constantly. Then add the zucchini and onion puree and let cook, stirring frequently, until the liquid is  absorbed. Continue, adding 1 cup (250 ml) of salted hot water  at a time, waiting for all the liquid to be absorbed, before adding the next, and stirring constantly, until the rice is creamy and tender (for the semi-wholemeal rice, about 25-30 minutes - you may not have to use all the salted hot water).
5.    Turn off the heat. Stir in the grated lemon peel and black pepper. Allow to rest for 5 minutes. At this point, taste the risotto and add more salt if needed. Garnish with more grated lemon peel if you like. Serve immediately.

 

 

Gratinated Bell Peppers

Peperoni al Gratin

The gratinated bell peppers is a great side dish, healthy, simple to make and perfect if accompanied with slices of whole grain bread. This is my mother's recipe. I think it is the best one!

Preparation time: 10 minutes
Cooking time: about  50 minutes
Class: economy-healthy

Serves  3-4

Ingredients:
6 large red and yellow bell peppers

2 garlic cloves, peeled and chopped

6–7 black olives

3 tbsp. capers, well rinsed

1 tbsp. dried oregano
Salt, about ½ tsp.
3 tbsp.  extra virgin olive oil

3-4 tbsp. bread crumbs

Method:

1.     Preheat broiler to high and place the peppers below the broiler, turning them often until blackened all over. Remove from the oven, put the peppers in a glass bowl and immediately cover it with aluminum foil. Set aside until the peppers are cool enough to handle.

2.     Peel the peppers, remove the stems and seeds, then tear into strips and place in a bowl. Add the garlic, olives, capers, oregano, salt and oil, and gently mix all together. Then, add the bread crumbs and mix again. At this point, taste the peppers and add more salt if needed.

3.     Again preheat the oven to 390° F (200° C).

4.     Arrange the peppers and all the ingredients on a baking pan and bake for 20-25 minutes or until the surface browns a little.

5.     Allow to cool before serving.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Eggplant boats

Melanzane a barchetta

Have you ever tried to cook the eggplants in a way so simple? This summer recipe is very popular and as simple as delicious! Serve the eggplants with sliced whole grain bread and chilled white wine if desired.

 Preparation time: 5 minutes
Cooking time: about  20 minutes
Class: economy-healthy
Serves  2-3

Ingredients:

3-4 medium eggplants
About 8-9 tbsp.  extra virgin olive oil plus more for drizzling

Salt to taste
About 2  garlic cloves, peeled and finely chopped
About 2 tsp. dried oregano
A bunch basil leaves, chopped

Method:

1. Cut the eggplants in half lengthwise, then with a knife make crosswise slits on the pulp.
2. Meanwhile heat the oil in a large pan and cook the eggplants on each side until golden brown.
3. Place the eggplants into a serving plate, drizzle with olive oil and season with salt.  Add a sprinkle of garlic, oregano and basil. Serve warm or at room temperature.

Squid Ink Risotto with Shrimp

Risotto al Nero di Seppia con Gamberi

This is a simple Risotto dish with a great taste. The traditional rice varieties for risotto are Arborio, Vialone and Carnaroli. However, for this recipe, Basmati or Roma rice will work as well.

Here, in Italy squid can still be found with their ink sacs attached, especially at the fish markets. In other places, you can find squid ink bottled or packaged.

Preparation time: 10 minutes

Cooking time: about 45 minutes

Class: moderately priced- healthy

Serves  2-3

Ingredients:

Water, about 4 cups (1 L)

1 celery stalk, finely chopped
1 carrot, finely chopped
½ onion, peeled and chopped
Salt, about ½ tbsp.
Extra virgin olive oil, about 7 tbsp.
1 shallot, peeled and finely chopped
½ lb. (approximately 250g) rice (Basmati, Arborio, Carnaroli, Vialone, Roma, etc.)
1 tbsp. squid ink
11 oz. (310 g) fresh shrimp, peeled

Method:

1.    Prepare a broth: bring water to a boil in a large pot. Add the celery, carrot, onion and salt. Let boil for 15 minutes. Then filter the liquid and set aside.

2.    Heat the oil in a large pan. Add the shallot and sauté gently.

3.    Add the rice to the pan, and cook 1-2 minutes, stirring until well coated. Add 1 cup (250 ml) of broth, and keep stirring, until absorbed. Continue, adding ½ cup (120 ml) of the broth at a time, waiting for all the liquid to be absorbed, before adding the next, and stirring constantly, until the rice is creamy and tender (about 20 minutes - you may not have to use all the broth). Then add the squid ink and the shrimp, keep stirring, and let cook for another  4-5 minutes (add more broth if the risotto starts to stick to the pan).

4.    Turn off the heat. Allow to rest for 5 minutes. At this point, taste the risotto and add more salt if needed. Serve immediately.