Steak Pizzaiola

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4

Ingredients:

  • 4 (6 oz) pieces of Hanger, Flank, or Skirt steak, trimmed of excess fat and sinew
  • salt and fresh ground pepper, to taste
  • 1 Tbs extra virgin olive oil
  • 8 cloves garlic, thinly sliced
  • 1 small onion. sliced 1/2-inch thick
  • 1 Tbs chopped fresh oregano
  • 2 red bell peppers, sliced 1/2-inch thick
  • 1 cubanelle pepper, sliced 1/2-inch thick
  • 1 cup no fat, sodium or sugar added chopped tomatoes
  • 1 tsp crushed red pepper flakes

Directions:

Preheat the oven to 350.  Place a wire rack over a baking sheet lined with foil (for easier clean-up).

Pat the steak pieces with paper towel to remove access liquid and then season with salt and pepper.  Pour the oil into a large oven-safe skillet and place over high heat.  Wait until pan is very hot, then add the steaks and brown each side evenly, about 2 minutes per side.  Remove the steaks to the wire rack to rest.

Reduce the heat on the pan to medium and add the garlic to the pan to brown – about 2 minutes (note: tip the pan to the side so the garlic can be evenly turned in the small pool of oil a few times while cooking).  Add the onions, peppers and oregano and cook for about 3 minutes to soften the veggies.  Add the chopped tomatoes and cook 4-5 minutes, so that the tomatoes create a sauce that sticks to the veggies.

Place the steaks on top of the veggies, cover, and place in the oven.  Cook to medium/medium-rare, about 5 minutes.  Remove the meat from the sauce to the wire rack again.

Cook the tomato sauce down until it is thick, about 8 minutes, then stir in the red pepper flakes.

To serve, cut each 6oz steak into 3 pieces, dividing the steak and sauce onto 4 plates.  Enjoy!

 

15.5 g of fat, 338 calories

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Minestrone Soup

Submitted by Kayla Costa

Ingredients:
1 lb ground hamburg
1 onion, diced
2 cans stewed tomatoes
2 cans beef broth
2 cans mixed vegetables
1 can diced tomatoes
2 cans tomato sauce
1 lb box pasta shells

Brown hamburg in a pan with onion until fully cooked.

In a pot combine stewed tomatoes, beef broth, canned vegetables, diced tomatoes and tomato sauce with the ground beef.  Simmer and taste frequently until it’s to your liking … I used 2 cans of each ingredient, except for the diced tomatoes.

Add more ingredients if you would like ! Once it’s to your liking add pasta, then cover and cook till pasta is done…. then enjoy !

Chicken Piccata

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 15 mins   Cook time: 20 mins

Serves 4

Ingredients:

  • olive oil cooking spray
  • 8 boneless/skinless thin chicken cutlets
  • salt and freshly ground pepper, to taste
  • 1 1/2 cups fat-free, reduced sodium chicken broth
  • 1 Tbs cornstarch dissolved in 1/4 cup cold water
  • 1 tsp chopped fresh rosemary
  • the juice of one lemon
  • 1 Tbs capers
  • 1 Tbs unsalted butter

Preheat the oven to 350 degrees.  Place a wire rack over a baking sheet lined with aluminium foil for easy clean-up.

Coat a large oven-proof skillet with 8 seconds of cooking spray and place over high heat.  Season the chicken cutlets with salt and pepper on both sides.  Brown two cutlets at a time in the skillet, about 2 minutes per side.  Remove cutlets to prepared baking sheet with wire rack while you brown the other cutlets.

Once all cutlets are browned, add the chicken broth to the hot pan (be careful of the steam) and let it simmer.  Add the cornstarch slurry and lemon juice and whisk until thickened.  Return the chicken to the pan, adding the rosemary and capers.  Simmer gently for 3 minutes to finish cooking the chicken.

Place two cutlets on each of the 4 plates.  Add the butter to the sauce and reduce for about 1 minute.  Spoon the thickened sauce over the chicken and serve.

193 Cal, 5 g of fat

Chicken Parmigiana

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins     Cook time: 20 mins

Makes 4 servings.

Ingredients:

  • 3/4 cup whole wheat panko breadcrumbs
  • salt and freshly ground pepper, to taste
  • 4 large egg whites
  • 2 (8 oz) boneless/skinless chicken breasts, cut in half lengthwise
  • olive oil cooking spray
  • 2 cups no-sugar-added marinara sauce
  • 4 cups arugula
  • 1/2 Tbs red wine vinegar
  • 4 oz fresh mozzarella, cut into 8 even slices
  • 1 oz Parmigiano-Reggiano, grated

Preheat your oven’s broiler.  Position a rack in the middle of the oven, about 18 inches below the heating element.  Line a baking sheet with aluminium foil and place a wire rack on top of it.

Put the breadcrumbs in a shallow dish and season with salt and pepper.

Beat the egg whites in a large bowl until foamy.

Season the chicken with salt and pepper.

Then, one cutlet at a time, coat the chicken in the egg whites, then the bread crumbs.  Coat the chicken with 4 seconds of cooking spray on each side, then lay them on the wire rack.  Place the cutlets under the broiler and cook until browned, about 8 minutes, then flip, and cook the other side for another 7-8 minutes.

In the meantime, bring the sauce to a low simmer on the stove.  Also, place the arugula in a chilled bowl and dress with the vinegar and some salt and pepper.

Once the chicken is browned on both sides, remove from the broiler and place in a large oven-proof skillet.  Top each cutlet with tomato sauce and 2 slices of the mozzarella.  Return the cutlets to the broiler and cook until the mozzarella is melted.  Once melted, remove the skillet and top the chicken with the grated Pamigiano-Reggiano.

Divide the chicken and arugula onto 4 plates and serve.

324 cal, 11 g fat

Chicken Marsala

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins    Cook time: 35 mins

Makes 4 servings.

Ingredients:

  • 3 lbs chicken thighs, boneless/skinless
  • salt and freshly ground pepper, to taste
  • olive oil cooking spray
  • 1 cup sliced onion
  • 24 baby bella (cremini) mushrooms, cut into quarters
  • 1/2 cup plus 2 Tbs sweet Marsala wine
  • 1 tsp fresh thyme
  • 1 cup fat-free, reduced sodium chicken broth

Preheat oven to 350 degrees.

Coat a large non-stick, oven safe, skillet with 9 seconds of olive oil cooking spray and heat over high heat.  Add the chicken pieces, season with salt and pepper, and brown both sides, about 3 mins per side.  Remove the chicken to a plate and set aside.

Turn the heat to medium and return the pan to the heat.  Add the onions and mushrooms and cook for 5-7 minutes so they soften.  Pull the skillet off the heat and add the Marsala – be careful if the wine flames up.

Add the chicken back to the skillet and add the thyme.  Stir and place in the oven for 15 minutes.

Remove the skillet from the oven and divide the chicken onto 4 plates.

Put the skillet back on medium heat and add the chicken broth – bring to a simmer and let it reduce, about 2 minutes.  Pour the sauce over the divided chicken and serve.

321 cal, 5.5 g of fat

Orecchiette w/ Sausage and Broccoli Rabe

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins    Cook time: 20 mins

Makes 4 servings

Ingredients:

  • salt
  • 6 oz whole wheat orecchiette (or other small-shaped whole wheat pasta)
  • 2 cups broccoli rabe, cut into 1-inch pieces with large stems discarded (1-2 bunches)
  • 1 Tbs extra virgin olive oil
  • 4 garlic cloves, thinly sliced
  • 1/8 tsp red pepper flakes
  • 2 tsp fennel seeds, finely chopped
  • 4 oz lean ground pork
  • 2 cups fat-free, low sodium chicken broth
  • freshly ground pepper
  • 1 oz Parmigiano-Reggiano, grated

Bring 4 quarts of water to a boil in a large pot and add 2 Tbs salt.  Add the pasta and cook about 1 minute less than the package directions for al dente.  Add the broccoli rabe and cook 1 minute.  Drain.

Heat the olive oil in a large non-stick skillet over medium heat.  Add the garlic and cook until golden brown, about 2 mins, then add the red pepper flakes.  Add the fennel seeds, then the pork, and cook, stirring occasionally, until pork is cooked through, about 2 minutes.  Add the chicken broth and bring to a boil.

Add the broccoli rabe and pasta to the skillet, tossing to coat everything evenly.  Season with salt and pepper and add 3/4 of the grated Parmigiano-Reggiano.

Spoon the pasta and broth into 4 bowls and sprinkle with the remaining cheese.

283 cal, 11.5 g of fat

 

Penne with Eggplant Puree

Submitted by: Jessica Cunha

Original Credit: Giada de Laurentiis, Giada’s Kitchen, New Italian Favorites

Makes 4-6 servings

Total cooking time approximately 50 minutes.

Ingredients:

  • 1 medium eggplant, unpeeled, cut into 1-inch cubes
  • 1 pint cherry tomatoes
  • 3 garlic cloves, whole
  • 2 Tbs olive oil
  • 1 tsp salt
  • 1 tsp freshly ground black pepper
  • 1 tsp red pepper flake
  • 1 lb whole wheat penne pasta
  • 1/4 cup torn fresh mint leaves
  • 2 Tbs extra virgin olive oil

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper or aluminium foil.

In a large bowl, combine the eggplant, cherry tomatoes, garlic, olive oil, salt, pepper and red pepper flakes.  Spread the veggies on the prepared baking sheet in an even layer.  Roast in the oven until veggies are tender, about 35 minutes.

While the veggies are roasting, bring a large pot of salted water to a boil and add pasta.  Cook 8-10 minutes, stirring occasionally, until pasta is al dente.  Drain the pasta, but reserve 1 1/2 cups of the pasta liquid.  Transfer the pasta to a large bowl.

Put the cooked veggies in a food processor with the mint and extra virgin olive oil.  Pulse until the veggies are pureed, but a little chunky.

Mix the pureed veggies with the pasta, adding the reserved pasta water 1/2 cup at a time until the pasta is evenly coated and saucy.