The Literate Chef

Posts Tagged ‘sauteed broccoli’

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A Nutritionally Balanced and Delicious Mediterranean Meal

In General Articles on August 16, 2011 at 10:57 AM

Marinated Lamb Chops with Minted-Cucumber Yogurt Sauce

We are continually admonished to eat a nutritionally balanced meal consisting of protein, vegetable, grain and dairy. Such meals do not have to be boring. With some imagination and with the aid of spices and herbs you can whip one up that is both balanced and delicious.

The ancient Romans referred to the Mediterranean Sea as Mare Nostrum, our sea; and indeed it was, as for centuries, they controlled all of the land that surrounds it. At the height of the Roman Empire, its colonies stretched east from Spain along the southern coast of Europe to modern day Turkey and south along The Levant and then west again along the north coast of Africa.

Most of the cultures that occupy those lands share a commonality in food. In an Italian home, lamb is usually the main course for Easter dinner. In Greek cuisine, as it is in Middle Eastern and North African cultures, lamb is very much prevalent. Herbs, such as rosemary and oregano, cross cultural lines as well, as do garlic and olive oil.

Grains too are a staple food in these cuisines. Rice is prevalent in most of them, while couscous is more prevalent in Middle Eastern and North African diets, although it also shows up in Sicilian meals, as it does in French cooking, particularly in Provence.

Broccoli, which is very common in Italian cooking, is readily available in practically every market, as are cucumbers, which are the fourth most widely cultivated vegetable in the world. Yogurt, especially the low fat kind, is an excellent nutritional food and can be adapted to many dishes. It is prevalent in several Mediterranean cuisines, particularly that of Greece.

Last night, we put this all together and came up with a meal comprised of Marinated Lamb Chops, accompanied by a yogurt-based sauce consisting of low-fat Greek yogurt, cucumbers and mint. And for side dishes, we prepared broccoli sautéed in garlic and olive oil and packaged couscous, which is quick and easy to prepare.

To round out the meal, we served a chilled lovely Rosé, from the Côtes de Provence.

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Chicken Parmigiana alla Caprese

In Chicken, For Moms on the Go, Meat, Recipes on August 7, 2011 at 1:03 PM

Caprese Salad is a delicious combination of fresh tomatoes, mozzarella and basil. It is frequently served as a stand-alone appetizer, or as a topping on a pounded, breaded and fried veal chop or cutlet. Bruschetta is a fresh tomato and basil combination mixed with a good extra virgin olive oil and served on toasted Italian bread, as an appetizer, hors d’ oeuvre or amuse-bouche. We have taken both ideas, adapted them slightly and added them to Chicken Parmigiana, but have substituted the bruschetta for tomato sauce. The combination of cold tomatoes and hot chicken with melted mozzarella is delicious and easy to make. As a matter of fact the bruschetta can be made a day in advance and refrigerated, or can be prepared while the chicken is being fried or baked, thereby cutting down on the time required for preparing dinner.

Total Time 40-45 minutes, active time 25-30 minutes

Chicken Parmigiana alla Caprese

Ingredients:

For the Bruschetta:

2 fresh, ripe tomatoes sliced and diced.
¼ cup extra virgin olive oil
¼ tsp. kosher salt
3 cloves garlic, minced
15 basil leaves, chopped
2 slices of red onion, chopped fine
1 tbsp. dried oregano

Hint: If any of Grandpa Tom’s Tomato Salad should be left, which is highly unlikely, you can chop it up and add the red onion and oregano.

For the Chicken:

2 boneless, skinless chicken breast halves
2 tbsp. unsalted butter
1 egg
Salt and pepper to taste
1 cup Italian Style breadcrumbs
1 medium-sized (about the size of a baseball) fresh, unsalted, mozzarella, cut into 4 slices

Preparation:

1. Pre-heat oven to 350 degrees.
2. Crack the egg into a shallow bowl, whisk well and add salt & pepper.
3. Add breadcrumbs to a second shallow bowl.
4. Pre-heat a nonstick skillet over medium heat and add the butter.
5. While the butter is melting, dip each chicken breast in the egg mixture, coating it well and then in the breadcrumbs, again coating it well and add to the melted butter once it is bubbling.
6. Fry the breaded chicken breasts on medium heat for 15 minutes, turning several times to ensure a good browning on both sides.
7. When the chicken breasts are browned, transfer them to a non-stick baking pan, or cookie sheet sprayed with Pam and bake in the oven, on the center rack, for 15 minutes or until the chicken breasts register 170 degrees on a meat thermometer.
8. While the chicken breasts are baking, prepare the bruschetta by chopping, slicing, dicing and mixing, or if made in advance, pour yourself a glass of wine and relax.
9. When the chicken breasts are baked, place two slices of mozzarella atop each breast and bake for 5 more minutes, until the cheese melts.
10. Remove the chicken breast to plates and cover generously with the bruschetta, using a slotted spoon to reduce the amount of liquid.

Serve with Broccoli Florets Sautéed in olive oil and garlic.

A Chianti Riserva filled with depth and complexity makes a great accompaniment to this dish.

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