Healthy Mediterranean Cooking at Home

Category Archives: Quiche

Frugal Springtime Recipes

March 26, 2018 Springtime On The Gulf Coast

I am a home cook that hates to waste food. I also don’t like heated up leftovers. So…I try to think of ways to reinvent my leftovers. In the past week, I had cooked asparagus, green beans, Swiss chard, Italian sausage and mini bell peppers to use up. The new recipes turned out just fine.

Ham and Asparagus Quiche This is a good dish to use up some of your leftover cooked vegetable sides. We like this dish for a lighter dinner and I serve it with a salad.

6 servings

Press in the Pan Crust

1 ½ cups all-purpose flour or Bob’s Red Mill Low Carb or Gluten-Free Baking Mix
1/4 teaspoon kosher salt
4 oz (1 stick ) unsalted butter, cut into cubes
3-4 tablespoons cold water

Quiche Filling

1 cup baked ham cubes
1 cup chopped cooked asparagus
½ cup chopped cooked green beans
¼ cup cooked sliced mushrooms
2 tablespoons chopped chives
1 cup shredded cheddar cheese

To make the pastry Place the flour, salt, and butter in the bowl of a food processor. Pulse until the butter is cut into little pieces. Slowly drizzle in the cold water by tablespoons until the dough comes together.

Remove the dough from the processor and press onto the bottom and sides of a 9-inch pie pan. Place the pan in the refrigerator for an hour or two.

Heat the oven to 425 degrees Fahrenheit. Bake the crust for 10-12 minutes until the edges begin to brown.

Reduce the oven temperature to 350 degrees F.

To make the filling In a medium mixing bowl combine all the filling ingredients. Pour the mixture into the partially baked pie crust. Bake in a 350 degree F oven for about 35-40 minutes until set. Let rest 10 minutes before cutting.

Sautéed Swiss Chard This was the original recipe, I made for a side dish.

2 cloves of garlic, minced
1/2 medium onion finely chopped
2 large bunches of Swiss chard, washed in several changes of water
1 teaspoon freshly ground black pepper

Drain the washed chard very well. With a knife, remove the chard stems that run up the middle of each leaf.Save them for soup.

Cut the leaves into smaller pieces.

Heat the oil over medium heat in a large skillet. Add the onion, garlic, and black pepper.

Heat for 3-5 minutes, stirring occasionally until the onions are tender.

Add the chard leaves and cook, covered, for 3-5 minutes until the leaves are wilted and brightly colored. Add a tablespoon of water to the pan if it seems like the leaves are getting too dry.

Add salt to taste and serve as a side dish. Reserve leftovers to make the patties for another meal. Swiss Chard Patties

2 cups leftover cooked Swiss chard
2 tablespoons flour
1 scallions, minced
1/2 cup shredded cheddar cheese Combine all the ingredients in a medium bowl. Heat a stovetop griddle or a large frying pan. Oil the griddle. With a muffin-scoop drop batter onto the hot griddle.

Cook until lightly brown on the underside, Turn the patties over and cook until lightly brown. These patties make a delicious side dish.

If you have patties leftover, they make a great breakfast. Heat the patties in a skillet. Top each with a fried egg.

Sausage and Peppers with Spaghetti Squash 3 servings

4 cooked Italian sausage links
6 mini bell peppers, assorted colors
1 small yellow onion
1 ½ cups homemade or store-bought Marinara Sauce
One 2 lb spaghetti squash
3 tablespoons olive oil, divided
1 large garlic clove, minced
¼ cup chopped fresh parsley

Preheat oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard the seeds from the middle of each half.

Arrange the squash halves in a baking dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 minutes.

Remove the dish from the oven and drain the water from the baking dish. Set the squash aside to cool.

Cut the onion and peppers into thin slices. Cut the sausage into ¼ inch circles.

In a medium skillet, heat 1 tablespoon of olive oil. Add the onions and peppers and cook until tender, about 5-6 minutes. Add the Marinara sauce and sliced sausage. Heat the mixture until hot.

With a fork rack back and forth across the cooled squash to remove its flesh in strands…like spaghetti!

Heat the remaining 2 tablespoons of olive oil in a small skillet. Add the garlic and cook for one minute. Add salt and black pepper to the skillet and then add the squash strands. Stir-fry for a few minutes until the squash is hot. Don’t overcook. Add the parsley, mix and serve with the sausage and peppers.

Posted by Jovina Coughlin in asparagus, Breakfast, Cheese, eggs, green beans, Ham, Healthy Italian Cooking, mushrooms, Quiche, Sausage, Spaghetti squash, Swiss Chard, Vegetables Tags: recipes that use up leftovers

November Comfort Pasta With Bolognese Sauce 1 tablespoon unsalted butter
16 ounces lean ground beef
16 ounces lean ground pork
1 small onion, chopped
2 celery stalks, chopped
Two 26 oz container chopped Italian tomatoes
6 ounce can tomato paste
1/2 cup dry red wine
1 cup beef broth
1 teaspoon dried Italian seasoning
1/2 teaspoon red pepper flakes
1/4 cup heavy cream
Parmesan Cheese (Grated)
Fettuccine, cooked

Sauté the onion, celery and minced garlic in the olive oil and melted butter over medium heat in a heavy sauce pan for 2-3 minutes until softened.

Add the beef and pork and cook an additional 8 – 10 minutes until meat is lightly browned and no pink remains. add the wine and cook until reduced slightly.

Add the broth, tomatoes, tomato paste, Italian seasoning and red pepper. Allow the sauce to simmer for 60 minutes then add the cream.

Stir to incorporate and heat through an additional 2 minutes. Serve over cooked fettuccine pasta and garnish with grated Parmesan cheese.

Zucchini Ricotta Tart Gluten-free pie crusts and pat-in-the-pan pie crusts all work well with this tart recipe.

8 servings

Pastry for a single crust, homemade or store-bought

1 medium-large zucchini, diced
¼ teaspoon black pepper
1/2 a medium fennel bulb, diced
2 scallions, diced
1 small garlic clove, minced
8 ounces ricotta cheese
1/4 cup heavy (whipping) cream
1/2 cup shredded Parmesan cheese

Preheat the oven to 325 degrees F and grease a 9-inch pie pan.

Place the pastry in the prepared pan and pat firmly onto the bottom and sides of the pan. Flute the edges for a decorative crust.

Bake the pie shell for 15 minutes, until lightly golden. Remove the baked pie shell from the oven and let cool while you prepare the filling.

Do not turn off the oven.

Heat the oil in a skillet and add the fennel, scallions and garlic. Cook for 5 minutes and then add the diced zucchini.

Add the salt and pepper and cook the vegetables for another 5 minutes. Remove the skillet from the heat.

In a mixing bowl, whisk together the ricotta, eggs and cream.

Sprinkle the Parmesan cheese on the bottom of the crust and top with the sautéed vegetables. Pour the ricotta mixture over the vegetables.

Place the quiche on a parchment lined baking sheet and bake for 60 minutes, or until the center is no longer wobbly and a tester comes out clean.

Stuffed Cabbage Rolls Makes 12 cabbage rolls.

1 head of cabbage
4 cups cooked rice or 4 cups cauliflower rice (12 oz package frozen and defrosted, works as well)
1 lb ground beef
1 teaspoon dried onion
1 teaspoon dried garlic
1 teaspoon Montreal spice
1 tablespoon Worcestershire sauce
1 cup vegetable broth
3 tablespoons unsalted butter

Cut the core out of the cabbage head and remove 12 outer leaves.

Parboil the cabbage leaves in salted water for 2-3 minutes or until the leaves are slightly wilted.

Drain the leaves in a colander and them place them on a kitchen towel.

In a large mixing bowl, combine the beef, cauliflower rice, onion and garlic. Add in the seasonings and the eggs and mix together.

Use a paring knife and remove about 2 inches of the large vein on the leaves to make it easier to roll up the leaves.

Take a cabbage leaf and place it with the core side towards you. Place a heaping spoonful of the filling in the center of the cabbage.

Rolling away from you, bring the cabbage over the filling, tuck in the sides and finish the roll. Repeat with the remaining leaves.

Heat a large, deep skillet and add 3 tablespoons of butter. When the butter has melted, add the cabbage rolls and lightly brown them on all sides.

Pour broth over. Cover and simmer for 1 ½ hours. Serve with mashed potatoes of your favorite side dishes. Posted by Jovina Coughlin in Beef, Bolognese, cabbage, Cheese, Cream, fennel, Herbs, onion, Pasta, Pork, Quiche, Sauces, savory tart, Vegetables, zucchini Tags: cold weather dinners

Get Back To Healthy Eating How to get back on track:

Have Breakfast

Water helps you feel full, so you won’t be as tempted to carry your overeating into the next day.

Squeeze in Some Exercise

It will make you  feel so much better.

Have a Filling Salad for Lunch

The water in the veggies will help hydrate you and keep you feeling full until dinner.

Cook Dinner at Home

Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need and you won’t be hungry.Choose lean cuts of meat and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest. Try a few meatless meals each week for added health benefits.

A few really tasty recipes follow to get you started. Roasted Vegetable Crepes

To prepare the crepes:

in eggs, 3 tablespoons melted butter and salt. Let stand 10 minutes. (This allows the flour to absorb the liquid.)

Heat an 8 or 9 inch crepe pan over medium-high heat until hot. Lightly brush the pan with some of the remaining melted butter.

Pour 1/4 cup batter into the center of the pan. Quickly tilt in all directions. (Batter should lightly cover the bottom of the pan.) Cook 30 seconds. Lift edge with a spatula to check doneness. Shake and jerk the pan by its handle to loosen the crepe. Turn crepe over and  cook 15 to 20 seconds. Second side will be spotty brown.

Preheat oven to 350 degrees F.

To prepare the filling:

Makes about 3 cups.

Spread 2 tablespoons of cream cheese on half of each crepe. Top with about 1/3 cup roasted vegetables. Fold in half, then in half again. Serve with a green salad. Winter Vegetable Stew

Preheat the oven to 400°F.

In a large nonreactive skillet, heat 1 tablespoon of the oil over moderately high heat. Add the onion and carrots and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to a casserole dish.

Add another tablespoon of oil to the skillet. Add potatoes and butternut squash, and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to the roasting pan. Repeat the cooking process using another tablespoon of oil and the acorn squash and parsnips.

Add the broth to the skillet and bring to a simmer over high heat, scraping up any browned bits. Pour the broth over the vegetables. Season with salt and pepper and add the marjoram. Cover and cook the vegetables in the oven for about 45 minutes, or until just tender when pierced. Increase the oven temperature to 450°F and cook, uncovered, for 5 minutes longer. Ladle into serving bowls and garnish with parsley. Serve with a slice of crusty country bread. Tomato, Zucchini and Eggplant Gratin

Preheat the oven to 400° F.

In a colander, toss the eggplant and zucchini with 1 teaspoon of kosher salt and let stand for 20 minutes. Drain well and gently squeeze out any excess liquid.

In a small bowl, stir the olive oil with the garlic. Coat a 9-by-13-inch baking dish with 1 1/2 teaspoons of the garlic-infused oil.

Tear the bread into 2-inch pieces and line the bottom of the baking dish with the bread, fitting the pieces tightly together. Drizzle the bread with 2 tablespoons of the garlic oil and sprinkle the bread with half of the basil leaves.

In a medium bowl, toss the eggplant and zucchini with 2 tablespoons of the garlic oil and season with salt and pepper. Sprinkle the tomato slices with salt and pepper. Arrange the eggplant, zucchini and tomatoes over the bread, overlapping them as necessary. Sprinkle with the thyme leaves and Parmesan cheese and drizzle with the remaining garlic oil.

Bake the gratin for about 40 minutes, until the vegetables begin to brown and the bottom of the bread is golden brown. Remove the vegetable gratin from the oven and let stand until cooled slightly, about 10 minutes. Sprinkle with the remaining basil, cut into serving pieces. Italian Style Stuffed Peppers

4 servings

Preheat the oven to 350°F.

Slice off the stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain on paper towels.

Return meat mixture to the skillet. Add tomatoes, breaking them into pieces with a spoon, and cook until the liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce and Italian seasoning.

Spoon 1/2-cup portions of the mixture into the peppers; sprinkle evenly with breadcrumbs and cheese.

Place peppers in a baking dish coated with cooking spray. Bake for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated. Broccoli Swiss Quiche

Easy Whole Wheat Pastry Crust

Directions for making the crust:

Into 8 or 9 inch Quiche pan or pie plate, stir together flour, sugar and salt. Combine the oil and milk in a measuring cup and pour over the flour mixture.

Mix with fork till all the flour is dampened.

Press dough evenly against the bottom and sides of the pie plate. Crimp edges.

Line the unpricked pastry shell with a double thickness of foil. Bake in the oven for 8 minutes. Remove the foil and bake for 4 to 5 minutes more or until the pastry is set and dry.

Remove the pie plate from the oven and set aside while you prepare the filling.

Reduce oven temperature to 350°F.

Directions for the Quiche Filling:

In a mixing bowl whip eggs with a wire whisk and stir in the broccoli, shredded Swiss cheese, milk, garlic, onion, salt and pepper; stir until blended.

Assembling the Quiche:

Pour into baked pastry crust. Place the tomato slices on top of Quiche mixture; sprinkle with Parmesan cheese.

Bake for 35 to 45 minutes or until Quiche tests done in center. Protect pastry crust with foil at the end of the cooking time to prevent over browning.

Cool on wire rack for 5 to 10 minutes before cutting. Posted by Jovina Coughlin in Beef, Bread, broccoli, Butternut Squash, Cheese, eggplant, peppers, potatoes, Quiche, Rice, Sauces, squash, Stew, tomato, tomatoes, Turkey, Vegetables, Vegetarian, Winter Squash, zucchini Tags: healthy recipes

Quick and Healthy Lunches

April 1, 2014 Eating a healthful lunch can help control blood glucose, hunger and weight. Lunch is a chance to keep you full until dinner and fit in some important food groups. Get more mileage out of your lunch by including fiber from whole grains and protein from low-fat dairy products and other lean protein sources.

Build a Balanced Lunch

Studies show people who tote their meals with them weigh less, eat more healthfully and spend less money.

When compiling your midday meal, remember this simple formula, even at home: whole grain + dairy/protein +vegetables = healthy lunch.

Include whole grains for the starch portion of your meal. You’ll get hearty satisfaction from grains with all their fiber and nutrients intact. This will be your main carbohydrate source.
The dairy/protein digests more slowly than carbohydrates, helping you feel satisfied and adding staying power to your lunch. Vegetables add color, flavor and antioxidants to your meal.

If you love sandwiches, use a variety of whole-grain breads, pitas and wraps. Choose lean fillings like sliced eggs, tuna fish, cheese or lean meats. Then add interest to your sandwiches with assorted greens, fresh basil, sliced cucumbers, onions, pickled peppers and tomatoes.

But sandwiches are far from your only option when you’re brown-bagging it. Last night’s dinner, anything you enjoy at home can, be packed up and eaten for lunch. In fact, you might want to make extra food for dinner, so you’ll have leftovers to bring for lunch. Leftovers are the perfect food to pack and take for lunch because you can control the portions and calories in the meal to insure it will be nutritious, filling and delicious.

For example, pack the leftovers from last night’s casserole into a reusable container that can be microwaved at the office. Add some carrot, celery and pepper strips for a hearty and satisfying lunch. To take this idea a bit further, try cooking in bulk. On the weekend, make a big pot of chili, chicken noodle soup or rice and beans and freeze into individual portions that are ready to take to work in a flash.

Keep it cold. For safety’s sake, pack lunch with a reusable ice pack.

Pasta Lover’s Lunch Salad. Make the salad with lean meat or fish, some cubed or shredded cheese (for protein), lots of vegetables to boost fiber and nutrition and use whole wheat or whole-grain pasta. Toss everything together with a vinaigrette made with extra virgin olive oil or canola oil. Pack into individual lunch containers.

Mediterranean Pita Pocket. Fill a whole wheat pita with homemade or store-bought hummus, tabbouleh and sliced cooked chicken. All you need is a piece of fruit to round out the meal.

Fruit and Cheese Plate. Fill a divided plastic container with assorted cubes or slices of cheese and easy-to-eat fruit, such as apple and pear slices, grapes, berries or melon. Add some whole-wheat crackers to your lunch.

Everything Is Better on a Mini Bagel. Whole-wheat bagels are a wonderful foundation for sandwiches that stand up to being in a backpack or desk all morning. Start with two mini bagels. Add tuna, smoked salmon, oven baked turkey or roast beef. Top it off with cheese, fresh tomato, onion and Romaine lettuce. Two mini bagels can supply 6 grams of fiber to the meal.

Enjoy Lunch Salads. A plastic container can hold the makings of a delicious salad lunch. For a Cobb salad, fill it with spinach or chopped dark green lettuce, chopped hard-boiled egg, shredded cheese, lean ham or turkey. Or toss in the ingredients for a chicken salad: dark salad greens, shredded chicken, shredded carrots, sliced green onion and toasted sliced almonds. Pack the dressing separately and add it to the salad just before eating.

Lunches at Home

Include more whole foods and choose lunch items with higher amounts of fiber and nutrients (like calcium, protein and vitamin C). Include fewer processed foods such as cookies, chips and snacks, which have higher sodium, added sugar and saturated fat. Spicy Poached Eggs

5 servings

Heat oil in a large skillet over medium heat. Add garlic, onions and peppers. Stirring occasionally, cook until the onion starts to turn translucent, 5 to 7 minutes.
In a medium bowl, combine tomatoes, paprika, oregano, cayenne and salt. Add the tomato mixture to the skillet with the onions and peppers and stir. Cover and cook for 5 minutes, stirring occasionally.
Make 5 hollows in the tomato mixture and carefully crack the eggs into each hole. Cover and cook until the eggs set, 5 to 7 minutes. Serve hot with a small whole wheat roll. Spanakopita Quiche

Heat oil in a heavy medium skillet over medium-high heat. Add onion and garlic and sauté until translucent, about 6 minutes.

Add spinach and stir until spinach is dry, about 3 minutes. Let cool slightly.

Preheat oven to 375 degrees F.

Place pie crust in a 9-inch Quiche dish or pie pan. Press into the pan, sealing any cracks. Crimp the edges.

Mix flour with Parmesan cheese and sprinkle over bottom of the crust, followed by the crumbled feta cheese. Top with spinach mixture.

Beat eggs, milk, salt, pepper and nutmeg in large bowl to blend. Pour over spinach.

Place pie pan on a baking sheet and bake about 50 minutes or until the top is set and a knife inserted in the center comes out clean. Let cool slightly. Cut in to wedges and serve. Chicken Salad with Apple and Basil

Rinse the chicken and pat it dry with paper towels. Pound it to an even thinness between pieces of plastic wrap.

Place the chicken in a large, wide saucepan and add enough water to cover by 1/2 inch. Add 1 teaspoon of salt and 1/2 teaspoon of pepper and bring to a gentle simmer. Cook until no trace of pink remains, 8 to 10 minutes. Transfer the chicken to a bowl of ice water for 5 minutes.

Meanwhile, in a large bowl, combine the lime juice, vinegar and brown sugar, stirring until the sugar dissolves. Add the scallions and apples and toss.

Drain the chicken and pat it dry. Dice the chicken and add it to the apple mixture along with the peanuts, basil and remaining salt and pepper. Toss and divide among individual plates. Unhealthy lunch

Lunches For Work

Taking a healthy lunch to work is one of the simplest ways to trim your budget. Most people think nothing of spending $10 or so for a restaurant lunch, but over the course of a month — or a year — the expense can really add up.
Beyond the cost savings, most meals packed at home are healthier than foods from restaurants or fast food counters. When we eat out, we’re often faced with huge portions and fattening extras — like the french fries that routinely come with sandwiches. But when you pack lunch at home, you can control your portions and choose healthier ingredients. Tuscan Tuna Wrap

2 servings

Break up the tuna in a mixing bowl and mix in the parsley, lemon, oil, tomatoes, olives, salt and pepper.  Divide the mixture between the wraps, top with spinach leaves and roll up. Wrap the sandwiches tightly in plastic wrap and refrigerate. Pesto Turkey Sandwich

If you would like a little crunch in your sandwich, add a slice of cooked turkey bacon.

1 serving

Spread pesto on the bread. Top 1 bread slice with turkey, lettuce, tomato and top with the remaining bread slice. Place in a large plastic sandwich bag. Corn & Black Bean & Mango Salad

Make ahead salad to pack for lunch. Serve with healthy toasted corn tortillas.

Whisk lime juice, oil, salt and pepper in a large bowl. Add the corn, beans, cabbage, tomato, mango, parsley and onion; toss to coat. Sprinkle nuts on top. Refrigerate in lunch containers with a lime wedge. Posted by Jovina Coughlin in apples, Beans, black, Cheese, Chicken, corn, eggs, Healthy Italian Cooking, Herbs, Lettuce, Lunch, mangoes, Nuts, Olives, Quiche, Salad, Salad Dressing, sandwiches, spinach, tomatoes, tuna, Turkey Tags: healthy lunch

The Italians In Texas

June 21, 2013 Flooded banks of the Brazos River, Texas, c.1910 Italian-owned Val Verde Winery, Del Rio, Texas Bales of Cotton Saved From Flooding Festa Italiana University of St Thomas 3800 Montrose Boulevard Houston, TX A Few Oral Histories: The Food of Italians In Texas Texas Ultimate Italian Sub Italian Quiche Prego’s Sweet Potato Gnocchi With Shrimp

From Chef John Watt Ingredients:

And Desserts In the Sicilian Tradition…… Ricotta-Filled Zeppole Sweet Cheese Filling

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