Cooking Techniques With Olive Oil (5 page)

Braised Lamb Shanks with Rosemary, Garlic and Gigante Beans

This traditional lamb dish is braised with garlic and rosemary for 3 hours, so plan ahead and enjoy the lovely aroma playing throughout your house as this dish slowly cooks in your oven. You don’t have to save this dish for special occasions or holidays. It can serve six people and is easily doubled for a big crowd. This dish is best when made the night before. Serve with a side of traditional Greek gigante beans, also called “broad beans.” You can learn more about gigante beans
here.

Serves 6

Ingredients:

6 lamb shanks (1 to 1½ pounds each)

salt and freshly ground pepper

2 cups red wine

1 cup extra virgin olive oil

½ cup fresh lemon juice

¼ cup fresh garlic, chopped

2 6-inch sprigs of fresh rosemary

6 carrots, peeled and sliced lengthwise

Instructions:

1. Preheat oven to 400ºF.

2. Salt and pepper both sides of each shank.

3. Place shanks on a hot grill or sauté pan and brown on all sides, about 15 minutes.

4. Whisk together wine, olive oil, lemon juice, garlic, salt and pepper.

5. Transfer shanks to a deep ovenproof casserole dish and pour sauce over the shanks. Be certain to completely cover the shanks with liquid. Place sprigs of rosemary around the shanks.

6. Cover the dish tightly with foil and place in the middle of a hot oven. Roast for 3 hours.

7. Remove the shanks and add the carrots. Cover again and cook for one more hour.

The shanks are done when the meat is easily pierced with a fork and is falling off the bone.

8. Remove from the oven and allow shanks to rest for 10 minutes.

9. Transfer shanks to a serving dish and serve with the gigante beans.

Braised Gigante Beans with Vegetables

Ingredients:

2 cups cooked gigante beans or 16-ounce can large lima beans

4 teaspoons extra virgin olive oil, divided

1 celery stalk, chopped

1 carrot, chopped

½ small onion, chopped

2 garlic cloves, finely chopped

2 tomatoes, seeded and coarsely chopped

1 cup broth (chicken or vegetable)

½ cup parsley, finely chopped

1 teaspoon salt

½ teaspoon freshly ground pepper

1 teaspoon dried oregano

Instructions:

1. Heat a deep sauté pan over medium heat and add 2 teaspoons of olive oil.

2. Stir in celery, carrot, onion, garlic, tomatoes and broth. Cook for 5 minutes.

3. Add gigante beans to the vegetables.

4. Stir in the parsley, salt, pepper and oregano.

5. Reduce the heat to simmer, cover the pan and cook for 45 minutes or until the beans are tender.

6. Before serving, drizzle with remaining teaspoons of olive oil and oregano.

Greek Style Braised Vegetables with Tomatoes

This dish is commonly found in Greek households, and often made with what is available from the garden that day. Braising vegetables allows the flavors to blend together for a terrific meal. This meal is normally served with a nice chunk of bread and tastes even better the next day!

Serves 6

Ingredients:

4 teaspoons extra virgin olive oil, divided

3 onions, peeled and sliced

3 garlic cloves, chopped

3 russet potatoes, peeled, sliced in half and quartered lengthwise

4 carrots, peeled and sliced in half

½ pound green beans, trimmed

4 zucchini, halved lengthwise and cut into 2-inch pieces

1 large eggplant, chopped in 1-inch pieces

2 tomatoes, chopped or 4 ounces of tomato sauce

2 teaspoons dried oregano

½ teaspoon salt

¼ teaspoon freshly ground pepper

2 teaspoons fresh parsley, chopped

Instructions:

1. Preheat oven to 350ºF.

2. Place a large sauté pan over medium heat and add 2 teaspoons olive oil.

3. Sauté the onions until soft, about 5 minutes, then add garlic and cook for 1 minute.

4. Transfer the onion mixture into a large casserole dish.

5. Add the potatoes, carrots, beans, zucchini, eggplant, tomatoes, oregano, salt and pepper.

6. Sprinkle with the remaining olive oil.

7. Cover with foil and bake until vegetables are tender, about one hour.

8. Garnish with fresh parsley and serve warm or room temperature.

Chapter Four:

Marinating with Olive Oil

Marinades are usually acidic in nature. Originally made only with vinegar, marinades now include wine, fruit juices, buttermilk and yogurt. The ingredients are immersed in the marinade for as little as a few hours or up to several days before cooking. Meats are marinated to improve their flavors and to make them moist and tender. Cutting the meat in smaller pieces reduces the marinating time. Marinades are not only for flavor but they also have health benefits. They reduce the carcinogenic substances formed on foods when you grill or fry at high temperatures.

Tips on Marinating:

• Place the marinade in a plastic bag with the meat and make sure the meat is totally covered by the marinade.

• Adding spices and herbs heightens the marinade flavor.

• Marinating times vary according to the food’s texture. A tougher cut may require marinating for several days.

• Always cover and refrigerate marinated foods. Before cooking, remove as much of the marinade as possible and pat the meat dry, so that it does not burn when cooked.

• If marinating fish, leave in the marinade for one hour maximum. If left longer, the vinegar will start to “cook” the fish.

Marinated Chicken Kabobs with Cucumber-Mint Barley

These quick and easy lemon-marinated chicken kabobs can be made for any evening dinner and served with our refreshing Cucumber-Mint Barley salad. This satisfying and healthful combination will be a hit with your family and friends. Grill the kabobs outside on a grill or inside using a grill pan. Chicken can be marinated and refrigerated the night before to make dinner the next night a breeze.

Serves 6

Ingredients:

6 chicken breasts, boneless and skinless

1 10-ounce box of cherry tomatoes, washed

1-2 red onions, cut into 1-inch chunks

1 cup of kalamata olives, pitted

2 lemons for garnish

Marinade Ingredients:

1 cup extra virgin olive oil

½ cup fresh lemon juice

1 teaspoon dried oregano

1 teaspoon salt

½ teaspoon freshly ground pepper

Instructions:

1. Combine all the marinade ingredients in a plastic bag.

2. Cut the chicken into 1-inch cubes and place in the marinade. Seal and refrigerate for three hours or overnight.

3. Soak bamboo skewers in water for 1 hour to prevent burning them when grilling.

4. Skewer the chicken pieces, alternating with the tomatoes, onions and olives.

5. Preheat the barbecue or oiled grill pan over medium-high heat.

6. Cook until chicken juices are clear and chicken is browned, or until internal temperature is 165ºF.

7. Squeeze extra lemon juice on kabobs and serve.

Cucumber-Mint Barley Salad

Ingredients:

1 pound barley

2 cups tomatoes, peeled and chopped

2 cups cucumbers, peeled and chopped

2½ cups fresh parsley, chopped

½ cup mint, chopped

¼ cup green onions, thinly sliced

1 cup extra virgin olive oil

½ cup fresh lemon juice

salt to taste

freshly ground pepper

Instructions:

1. Place barley in a bowl and cover with cold water, let stand for 30 minutes. Drain the barley well.

2. Place the barley in a medium saucepan, cover with 2 inches of water and bring to a boil. Reduce heat to low and simmer for 40-50 minutes, until liquid has been absorbed.

3. Drain the barley and rinse with cold water.

4. In a large bowl, toss the barley with tomatoes, cucumbers, and parsley, mint and green onions.

5. In a small bowl, whisk together the oil and lemon juice.

6. Pour the vinaigrette over the barley, season with salt and pepper and toss together.

7. Serve immediately or chill until serving.

Marinated Mediterranean Vegetables in Olive Oil

This brightly colored vegetable combo will dress up any cheese board for a dramatic presentation. Serve with cold cuts, breads, artisan cheeses, and pickles.

Yield: 5-6 cups

Ingredients:

3 red bell peppers

3 yellow bell peppers

½ cup fresh fava beans, or ½ cup canned small white beans

5 garlic cloves, sliced