The Everything Easy Mediterranean Cookbook: Includes Spicy Olive Chicken, Penne all'Arrabbiata, Catalan Potatoes, Mussels Marinara, Date-Almond Pie...and Hundreds More!
By Peter Minaki
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About this ebook
Mediterranean cuisine is celebrated the world over for its fresh and healthy ingredients, vibrant flavors, and complex recipes. The diet centers around fresh vegetables and fruits, whole grains, seafood and lean meats, nuts--and, of course, olive oil. But who has time to make complicated, traditional recipes every night?
Now, you can re-create healthy, classic Mediterranean meals right at home, including:
- Breakfast Baklava French Toast
- Olive and Red Pepper Dip
- Tuscan Chicken and Sausage Stew
- Bean and Olive Salad
- Shrimp and Pasta of St. Nicholas
- Pistachio-Crusted Halibut
- Short Ribs of Beef with Red Wine
- Balsamic Chicken and Spinach
- Herb and Lemon Couscous
- Apricot and Walnut Tart
- Greek Summer Sangria
Peter Minaki
Peter Minaki is the creator of the popular Kalofagas food blog (Kalofagas.ca) and a frequent contributor to Greece’s Free Press gastronomy website. He teaches cooking classes, provides catering, and creates restaurant popups at venues around Toronto. His recipes have been featured in Canadian Living, Opa!, National Herald, Stahl, and Ensemble Vacations, and he is the author of The Big Book of Mediterranean Recipes and The Everything® Mediterranean Cookbook, 2nd Edition. He lives in Scarborough, Ontario.
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The Everything Easy Mediterranean Cookbook - Peter Minaki
Letter to the Reader
Dear Reader,
Many of us have busy lives juggling career, family, children, or even scheduling down time
to find balance. I too have been very busy ever since The Everything® Mediterranean Cookbook, 2nd Edition was released in November 2013. Ever mindful of that balance, I am proud to present you with The Everything® Easy Mediterranean Cookbook.
It may be a challenge for you to find the time to cook. But if you’re looking for quick meal solutions and don’t want to sacrifice taste or nutrition, this book is for you. All of these recipes can be prepared in about 45 minutes, and chances are that many of the ingredients will already be in your pantry.
Mediterranean cooking continues to be popular for many important reasons. The ingredients are now considered to be mainstream (what was once ethnic or exotic is now found at your local supermarket), and the health benefits of these dishes have been proven over and over.
Keep it simple, cook what’s in season, don’t be afraid to experiment, and always make time to eat your meals with family and friends.
Peter Minaki
Welcome to the Everything Series!
These handy, accessible books give you all you need to tackle a difficult project, gain a new hobby, comprehend a fascinating topic, prepare for an exam, or even brush up on something you learned back in school but have since forgotten.
You can choose to read an Everything® book from cover to cover or just pick out the information you want from our four useful boxes: e-questions, e-facts, e-alerts, and e-ssentials. We give you everything you need to know on the subject, but throw in a lot of fun stuff along the way, too.
We now have more than 400 Everything® books in print, spanning such wide-ranging categories as weddings, pregnancy, cooking, music instruction, foreign language, crafts, pets, New Age, and so much more. When you’re done reading them all, you can finally say you know Everything®!
Answers to common questions
Important snippets of information
Urgent warnings
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Visit the entire Everything® series at www.everything.com
The Everything® Easy Mediterranean Cookbook
Peter Minaki
Adams Media logoAvon, Massachusetts
Dedication
This book is dedicated to the mothers and grandmothers who fed us and nurtured us with food memories that inspire the cook in each one of us. A special thank you to my mother, Chrissanthi.
Copyright © 2015 Simon and Schuster
All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.
An Everything® Series Book.
Everything® and everything.com® are registered trademarks of F+W Media, Inc.
Published by
Adams Media, an imprint of Simon & Schuster, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com
Contains material adapted from The Everything® Mediterranean Cookbook by Dawn Altomari-Rathjen, LPN, BPS, and Jennifer M. Bendelius, MS, RD, copyright © 2003 Simon and Schuster, ISBN 10: 1-58062-869-9, ISBN 13: 978-1-58062-869-3; The Everything® Mediterranean Cookbook, 2nd Edition by Peter Minaki, copyright © 2013, 2003 Simon and Schuster, ISBN 10: 1-4405-6855-3, ISBN 13: 978-1-4405-6855-8; The Everything® Mediterranean Diet Book by Connie Diekman, MEd, RD, LD, FADA, and Sam Sotiropoulos, copyright © 2010 Simon and Schuster, ISBN 10: 1-4405-0674-4, ISBN 13: 978-1-4405-0674-1; and The Everything® Mediterranean Slow Cooker Cookbook by Brooke McLay and Launie Kettler, copyright © 2014 Simon and Schuster, ISBN 10: 1-4405-6852-9, ISBN 13: 978-1-4405-6852-7.
ISBN 10: 1-4405-9240-3
ISBN 13: 978-1-4405-9240-9
eISBN 10: 1-4405-9241-1
eISBN 13: 978-1-4405-9241-6
Library of Congress Cataloging-in-Publication Data
Minaki, Peter.
The everything easy Mediterranean cookbook / Peter Minaki.
pages cm -- (An everything series book)
Includes index.
ISBN 978-1-4405-9240-9 (pb) -- ISBN 1-4405-9240-3 (pb) -- ISBN 978-1-4405-9241-6 (ebook) -- ISBN 1-4405-9241-1 (ebook)
1. Cooking, Mediterranean. I. Title.
TX725.M35M583 2015
641.59'1822--dc23
2015022676
Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.
Cover images © StockFood/Rynio, Jörn; StockFood/Haigwood Studios; StockFood/Weymann, Frank; StockFood/Morris, Robert.
Interior images © iStockphoto.com.
Nutritional statistics by Nicole Cormier, RD, LDN.
Contents
Letter to the Reader
Welcome to the Everything Series!
Title Page
Copyright Page
Introduction
Chapter 1: The Mediterranean Kitchen
Stocking Your Pantry with the Basics
Other Diet Staples
Kitchen Equipment
Easy Mediterranean Cooking at Home
Chapter 2: Breakfast
Greek Yogurt Smoothie
Fig, Apricot, and Almond Granola
Greek Yogurt with Honey and Granola
Fresh Fruit and Yogurt
Yogurt Cheese and Fruit
Breakfast Bruschetta
Eggs in Italian Bread
Pancetta on Baguette
Strapatsatha
Mushroom Strapatsatha with Halloumi and Crispy Bacon
Frittata
Gypsy’s Breakfast
Baked Eggs with Spinach and Cheese
Mediterranean Omelet
Pastina and Egg
Roasted Potatoes with Vegetables
Tomato and Goat Cheese Breakfast Casserole
Breakfast Risotto
Breakfast Baklava French Toast
Fruit-Stuffed French Toast
Tiganites
Beet and Walnut Muffins
Baklava Oatmeal
Chapter 3: Appetizers and Dips
Baked Oysters with Tomatoes, Capers, and Feta
Cheese Saganaki
Fried Calamari
Baked Feta
Fried Peppers
Roasted Red Peppers
Cretan Dakos
Deep-Fried Zucchini
Grilled Halloumi with Roasted Red-Pepper Sauce
Crispy Fried Atherina (Smelts)
Spicy Chicken Wings
Phyllo Triangles
Tyropita Cheese Filling
Spanokopita Filling
Sfougato
Marinated Portobello Mushrooms
Olive Cheese Bread
Bruschetta with Marinated Red Pepper
Fig, Prosciutto, and Brie Bruschetta
Tzatziki
Roasted Red Pepper Dip
Bouyiourdi
Melitzanosalata
Taramosalata
Olive and Red-Pepper Dip
Hummus
Santorini Fava
Htipiti
Baba Ganoush
Eggplant Caponata
Eggplant-Herb Dip
Scorthalia
Piquante Feta and Roasted Pepper Dip
Feta and Pepper Spread
Garlic Feta Spread
Parsley Spread
Chapter 4: Soups and Stews
Cold Cucumber Soup
Gazpacho
Greek Gazpacho
Spring Vegetable Soup
Leek and Potato Soup
Roasted Yellow Bell Pepper Soup
Stracciatella
Avgolemono Soup with Chicken and Rice
Bakaliaros Avgolemono
Greek-Style Orzo and Spinach Soup
Classic Minestrone
Tahini Soup
Seafood and Cilantro Soup
Giouvarlakia Soup
Hearty Winter Vegetable Soup
Spanish Beef Stew
Tuscan Chicken and Sausage Stew
Chapter 5: Salads and Dressings
Tuna Salad with Toasted Pine Nuts
Bulgur Salad with Nuts, Honey, and Cheese
Arugula, Pear, and Goat Cheese Salad
Strawberry and Feta Salad
Greek Village Salad
Creamy Caesar Salad
Politiki Cabbage Salad
Asparagus Salad
Arugula Salad with Figs and Goat Cheese
Spinach Salad with Apples and Mint
Tomato Salad with Fried Feta
Potato Salad
Creamy Coleslaw
Tomato Salad with Roasted Garlic Dressing
Artichoke Salad
Chickpea Salad with Roasted Red Peppers and Green Beans
Warm Mushroom Salad
Grilled Halloumi Salad
Grilled Banana Pepper Salad
Sliced Tomato Salad with Feta and Balsamic Vinaigrette
Baby Greens with Chickpea Dressing
Marinated Artichoke Hearts
Bean and Olive Salad
Watermelon and Feta Salad
Grapefruit-Pomegranate Salad
Creamy Feta Dressing
Sun-Dried Tomato Vinaigrette
Cucumber and Dill Dressing
Kalamata Olive Dressing
Pomegranate Dressing
Chapter 6: Pasta and Rice
Spaghetti with Tomato and Basil
Linguine Carbonara
Penne all’Arrabbiata
Pasta with Cherry Tomatoes, Cheese, and Basil
Spaghetti with Brown Butter and Feta
Makaronia with Tarama
Shrimp, Macaroni, and Feta
Shrimp and Pasta of St. Nicholas
Spaghetti with Mussels, Parsley, and Lemon
Linguine with Tapenade
Garidomakaronada with Ouzo and Fresh Tomato
Seven-Ingredient Anchovy Fusilli
Greek-Style Rigatoni
Garlic and Artichoke Pasta
Pasta Salad with Feta, Sun-Dried Tomatoes, and Spinach
Spanish-Style Saffron Quinoa
Spanakorizo with Green Olives and Feta
Baked Rice with Red Peppers
Risotto and Greens
Pilafi
Chapter 7: Vegetable Main Dishes
Roasted Red Pepper and Feta Sandwiches
Grilled Halloumi Sandwiches
Greek Pita
Tomato-and-Feta Stuffed Peppers
Artichokes à la Polita
Cauliflower Stifado with Kale and Kalamata Olives
Italian Green Beans with Potatoes
Catalan Potatoes
Grilled Portobello Mushrooms
Ratatouille
Zucchini Parmesan
Pasta with Arugula and Brie
Chapter 8: Beef, Pork, and Lamb
Keftedes
Steak Sandwiches with Mushrooms and Cheese
Greek-Style Flank Steak
Cheese-Stuffed Bifteki
Braciola
Short Ribs of Beef with Red Wine
Fasolakia with Veal
Seared Veal Medallions
Meatballs with Mushrooms
Paprika Meatballs
Osso Bucco
Slow-Cooked Pork Chops in Wine
Italian Pork with Cannellini Beans
Pork Roast with Prunes
Pork Souvlaki
Caper Pork
Fennel Chops
Pork Chops in Wine
Sautéed Pork Medallions and Potatoes
Greek-Style Meatballs and Artichokes
Spetsofai
Zucchini and Sausage Casserole
Lemon Verbena Rack of Lamb
Tangy Maple-Mustard Lamb
Grilled Lamb Chops
Lamb with Garlic, Lemon, and Rosemary
Ginger Tomato Lamb
Chapter 9: Poultry
Chicken Souvlaki
Grape-Leaf Chicken Stuffed with Feta
Skillet Chicken Parmesan
Chianti Chicken
Chicken Breasts with Spinach and Feta
Pomegranate-Glazed Chicken
Rosemary Chicken with Potatoes
Lemony Roast Chicken
Tuscan Chicken and White Beans
Chicken in Lemon Sauce
Spicy Olive Chicken
Chicken with Figs
Balsamic Chicken and Spinach
Five-Ingredient Greek Chicken
Sage-Ricotta Chicken Breasts
Stuffed Grilled Chicken Breasts
Chicken Livers in Red Wine
Turkey Breast Piccata
Grilled Duck Breast with Fruit Salsa
Chapter 10: Fish and Seafood
Grilled Whole Fish
Olive Oil–Poached Cod
Pistachio-Crusted Halibut
Spinach-Stuffed Sole
Bianko from Corfu
Grilled Salmon with Lemon and Lime
Beer-Battered Fish
Cod with Raisins
Aegean Baked Sole
Baked Sea Bream with Feta and Tomato
Tomato-Poached Fish
Lime-Poached Flounder
Salmon with Anchovy-Caper Vinaigrette
Oven-Poached Bass with Kalamata Chutney
Haddock with Rosemary
Red Snapper with Peppers and Vinegar
Lemon Sole with Capers
Parchment Salmon
Grilled Grouper Steaks
Grilled Tuna
Baked Tuna
Tuna Panini
Grilled Jumbo Shrimp
Shrimp Saganaki
Scallops Saganaki
Grilled Lobster
Grilled Octopus
Grilled Sardines
Grilled Calamari
Oysters on the Half Shell
Broiled Oysters
Mussels Saganaki
Mussels Marinara
Slow Cooker Paella
Cioppino
Chapter 11: Sides
Amaranth Greens
Dandelion Greens
Braised Escarole
Braised Radicchio
Arakas Latheros
Roasted Carrots with Honey and Thyme
Steamed Cauliflower
Grilled Asparagus with Roasted Peppers and Feta
Sautéed Mushrooms with Brandy and Cream
Lemon Garlic Green Beans
Slow-Cooked White Beans
Cannellini Beans with Pancetta, Rosemary, and Thyme
Sherry and Balsamic Eggplant with Tomatoes and Goat Cheese
Vegetable and Chickpea Stew with Lemon Couscous
Broccoli Raab with Bread Crumbs
Sautéed Artichoke Hearts
Sautéed Mushrooms
Grilled Fennel
Broiled Eggplant
Citrus-Steamed Carrots
Shaved Fennel with Orange Sections and Hazelnuts
Bulgur-Stuffed Zucchini
Greek Roasted Potatoes
Crispy Roasted Potatoes
Feta Fries
Lemony Sweet Potatoes with Pomegranate Seeds
Sauerkraut Rice
Saffron Couscous
Herb and Lemon Couscous
Katsamaki
Garlic Bread
Chapter 12: Sauces and Accompaniments
Fresh Tomato Sauce
Red Pepper Coulis
Romesco Sauce
Ladolemono
Feta-Yogurt Sauce
Tartar Sauce
Greek-Style Chimichurri
Shortcut Sour Cherry Spoon Sweet
Almond-Potato Skordalia
Fig-Ouzo Sauce
Basil and Pine Nut Pesto
Parsley and Walnut Pesto
Almond and Arugula Pesto
Creamy Lemon Sauce
Paprika Sauce
Mediterranean Mignonette Sauce
Mediterranean Saltsa
Rosemary-Mushroom Sauce
Artichoke Sauce
Fennel and Caper Sauce
Lemon Mustard Sauce
Garlic and Herb Oil
Chapter 13: Sweets and Desserts
Greek Mess
Lemon Halva
Tiramisu
Revani Syrup Cake
Lemon-Coconut Ice Cream
Kourabiedes
Sesame Snaps
Rizogalo
Stuffed Figs
Byzantine Fruit Medley
Date-Almond Pie
Roasted Pears
Apricot and Walnut Tart
Sautéed Strawberries in Yogurt Soup
Berries and Meringue
Chapter 14: Beverages
Café Frappé
Greek Mountain Tea
Greek Coffee
Chamomile Tea
Lemon Verbena Tea
Ouzo on Ice
Rakomelo
Mastiha on the Rocks
Mastiha Cocktail
Metaxa Mint Julep
Greek Summer Sangria
Tsipouro
Windex Cocktail
Introduction
The Mediterranean region is known for its beauty, diversity, variety of seafoods, and the diet that takes its name from the region. The region encompasses the countries that ring the Mediterranean Sea. On the northern and western side of the sea are Albania, Bosnia-Herzegovina, Croatia, France, Greece, Italy, Malta, Monaco, Serbia (considered Mediterranean because of its weather), Slovenia, and Spain. The southern and eastern part of the region includes Algeria, Cyprus, Egypt, Israel, Lebanon, Libya, Morocco, Palestinian Authority, Syria, Tunisia, and Turkey. Despite the wide range of countries that comprise the Mediterranean region, the Mediterranean diet is most commonly associated with Spain, Southern France, Italy, Greece (the isle of Crete in particular), and the Middle East. There are regional differences in what constitutes the Mediterranean diet, but all share an essential common trait: a focus on whole grains, fruits, vegetables, and fish.
Although the Mediterranean diet has been enjoyed for centuries, within the last sixty years it has been the subject of much interest by dietitians, medical professionals, and consumers. People in the southern Mediterranean countries tend to have less heart disease compared to those in western Europe and North America, even though they consume more fat than many dietary guidelines recommend and drink a relatively large amount of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean this diet is a part of life. Another factor that characterizes this diet is the use of oils, nuts, and seeds. The use of oils in place of animal fats not only produces a diet with more healthful fats but also provides a variety of phytonutrients, which help in the prevention of disease.
Mediterranean cuisine focuses on food that is in season. People cook what they find at their local farmers’ market. Vegetables such as eggplants and peppers are consumed in the summer months while cabbage and cauliflower are enjoyed in the winter. When preparing the recipes in this book, try to use local ingredients that are in season. You can create authentic Mediterranean dishes by buying seasonal local ingredients and by stocking your pantry with some specialty items that are central to Mediterranean cooking, such as grape leaves. Most of the specialty items mentioned in this book can be found at Greek or Middle Eastern grocers, but many supermarkets carry these items, too. Just look for them in the international-product aisles.
Most of the recipes in this book can be made easily on a weeknight. In no more than 45 minutes, you can get a healthful, delicious dinner on the table—try Skillet Chicken Parmesan (Chapter 9) for a quick take on a classic family dinner or easy, elegant Grilled Salmon with Lemon and Lime (Chapter 10).
Make-ahead recipes are denoted with MA. These dishes require a little hands-off time for marinating, precooking, or an overnight stay in the refrigerator. That little extra preparation means you can impress your guests with Lemon Verbena Rack of Lamb (Chapter 8) and Lemon-Coconut Ice Cream (Chapter 13) while still having time to enjoy the party.
No easy
cookbook is complete without the ultimate set-it-and-forget-it
appliance, the slow cooker. Slow cooker recipes are called out with SC. Prep your ingredients in the morning, and this kitchen workhorse will do the rest—greeting you with the aroma of a long-simmered meal when you get home from work. When you use a slow cooker, you can add dishes like Risotto and Greens (Chapter 6), Tuscan Chicken and Sausage Stew (Chapter 4), and Short Ribs of Beef with Red Wine (Chapter 8) to your regular weeknight rotation.
Whether you’re headed to the grocery store, fixing a new recipe, or trying a new type of whole grain, this book will provide you with the help you need to make Mediterranean eating your way of eating.
Chapter 1
The Mediterranean Kitchen
Thoughts of the Mediterranean create visions of youth, vitality, and, of course, delicious food. With a diet full of lean meats and crisp vegetables, people who live in the Mediterranean region are fortunate enough to enjoy some of the freshest, most vibrant foods available. In addition, research indicates that the people in these regions have the lowest rates of chronic diseases and one of the highest life expectancies in the world. Once you start preparing your own Mediterranean dishes, you’ll begin to understand why the Mediterranean lifestyle is believed to be one of the healthiest.
Stocking Your Pantry with the Basics
Mediterranean food is flavorful and simple to prepare. Having a well-stocked pantry will make planning and preparing a Mediterranean meal even simpler. Here are some items you should always have on hand so that you are ready to cook many different Mediterranean meals.
Olive Oil
Extra-virgin olive oil is a staple of Mediterranean cooking. Most countries surrounding the Mediterranean Sea produce their own olive oil. Ripe olives are pressed and the oil is filtered and then bottled or canned for consumer use.
Olive oil is used in cooking, baking, dressings, and for frying. The smoke point for olive oil is 410°F, which is well above the ideal frying temperature of 365°F–375°F, so go ahead and fry with olive oil! Spend some time trying out different kinds of olive oil to discover which ones you like the most. A good-quality olive oil can make a simple dish outstanding.
Spices and Herbs
Mediterranean cuisine uses a variety of herbs and spices. The recipes in this book feature common Mediterranean herbs such as parsley, dill, rosemary, thyme, sage, mint, fennel fronds, bay leaf, tarragon, lemon verbena, and oregano. Whenever possible, it’s best to use fresh herbs in their fresh state, with one exception—oregano. Oregano is more pungent in its dried state and goes wonderfully with meats, fish, and seafood. Herbs are also good for making teas. The most popular ones are chamomile, mint, sage, and lemon verbena.
In order to consume fresh, less-processed foods, try the following tip: Make a grocery list once a week that always includes fresh foods that have long shelf lives. These foods include apples, oranges, baby carrots, and romaine lettuce. All are readily available, inexpensive, and most people like them.
Spices add warmth to many dishes. Some common Mediterranean spices to keep on hand include cinnamon, cloves, allspice, nutmeg, anise, saffron, red pepper flakes, and mastiha. Mastiha is a spice that comes from the island of Chios, Greece, in the Eastern Mediterranean. Mastiha is harvested from the sap of the local Pistacia lentiscus tree at specific times in the year. It has a unique woody, slightly piney, and incense-like flavor. It is traditionally used in Christmas and Easter breads and desserts, but you can also use it in savory dishes as well. Buy spices in small amounts as they tend to get stale when stored for too long.
Dairy Products
Dairy products play an important role in Mediterranean dishes. Although olive oil is the main fat used in cooking, it is not the only one. Butter is used, though sparingly. Since olive trees do not grow in high-altitude or mountainous regions, the people in those areas traditionally use animal fat or butter for cooking.
When using phyllo, most Mediterranean cooks brush the sheets with butter rather than with oil.