Mediterranean Diet Cookbook with Pictures: Flavorful Easy Traditional Recipes for a Healthy Lifestyle

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Table of contents :
Introduction
Breakfast
Muffin
Banana Bread
Omelet
French Toast
Fruit Smothie
Acai Bowl
Porridge
Fruit Salad
Poultry
Chicken with Tomato Sauce and Vegetables
Lemon Chicken
Chicken Breast with peppers
Oven-Baked Chicken Thighs
Cream Chicken
Chicken with Soy Sauce
Stuffed Chicken Rolls
Chicken With Cashews
Chicken Skewers
Beer Chicken
Chicken In Carpione
Turkey Rolls With Sauce
Turkey Rolls with Champignon Mushrooms
Glazed Chicken Wings
Crispy Chicken Thighs
Beef & Pork
Green Pepper Tenderloin
Beef Stew
Meat with Tomato Sauce and Cheese
Lemon Escalopes
Escalopes With Mushrooms
Baked Meatballs
Sausage and Baked Potatoes
Pork Tenderloin
Pork Tenderloin with Honey and Ginger
Sliced Beef
Braised Beef with Barolo Wine
Pork Chops with Beer
Pork Medallions with Roquefort Cheese
Pasta
Spaghetti with Tomato Sauce
Spaghetti with Egg and Bacon
Spaghetti with Tomato Sauce and Bacon
Spaghetti with Pecorino cheese and pepper
Spaghetti with Clams
Spaghetti with Tuna
Pasta and Beans
Pasta with Tuna and Peas
Pasta with Eggplants
Pasta with Zucchini and Sausage
Pasta with Asparagus and Bacon
Pasta with Broccoli
Fresh Egg Pasta
SeaFood
Baked Sea Bass
Sea Bass with Pine Nuts and Olives
Foil-baked Sea Bream
Mediterranean Sea Bream
Crispy Salmon
Mediterranean Fillet Salmon
Tuna in Pistachio Crust
Swordfish Rolls
Oven-baked King Prawns
Pan-fried Codfish Fillet
Stewed Salt Cod
Shrimp Skewers
Vegetable Mains and Side
Peperonata
Fennel and Orange Salad
Baked Vegetables
Crispy Potatoes
Gratinated Broccoli
Gratinated Fennel in Pan
Trifoliated Mushrooms
Cabbage and Carrot Salad
Zucchini Salad
Green Bean Salad
Eggplant Carpaccio
Baked Onions
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Mediterranean Diet Cookbook with Pictures: Flavorful Easy Traditional Recipes for a Healthy Lifestyle

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Mediterranean Diet Cookbook with Pictures Flavorful Easy Traditional Recipes for a Healthy Lifestyle with Useful Tips Your Everyday Mediterranean Diet Book LARA BAKER

DEDICATION This book is the gift my grandmother gave me, teaching me cooking. In this cookbook you will find the best and traditional Mediterranean recipes of one life. Her life. Thank you grandma. I will never forget you. This book is dedicated to your bright, genuine and simple soul.

Copyright © 2021 Lara Baker All rights reserved. The following Book is reproduced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this Book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein. This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States. Furthermore, the transmission, duplication, or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with the express written consent from the Publisher. All additional right reserved. The information in the following pages is broadly considered a truthful and accurate account of facts and as such, any inattention, use, or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein. Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its

prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

CONTENTS Introduction Breakfast Muffin Banana Bread Omelet French Toast Fruit Smothie Acai Bowl Porridge Fruit Salad Poultry Chicken with Tomato Sauce and Vegetables Lemon Chicken Chicken Breast with peppers Oven-Baked Chicken Thighs Cream Chicken Chicken with Soy Sauce Stuffed Chicken Rolls Chicken With Cashews Chicken Skewers Beer Chicken Chicken In Carpione Turkey Rolls With Sauce Turkey Rolls with Champignon Mushrooms Glazed Chicken Wings Crispy Chicken Thighs Beef & Pork Green Pepper Tenderloin Beef Stew Meat with Tomato Sauce and Cheese

Lemon Escalopes Escalopes With Mushrooms Baked Meatballs Sausage and Baked Potatoes Pork Tenderloin Pork Tenderloin with Honey and Ginger Sliced Beef Braised Beef with Barolo Wine Pork Chops with Beer Pork Medallions with Roquefort Cheese Pasta Spaghetti with Tomato Sauce Spaghetti with Egg and Bacon Spaghetti with Tomato Sauce and Bacon Spaghetti with Pecorino cheese and pepper Spaghetti with Clams Spaghetti with Tuna Pasta and Beans Pasta with Tuna and Peas Pasta with Eggplants Pasta with Zucchini and Sausage Pasta with Asparagus and Bacon Pasta with Broccoli Fresh Egg Pasta SeaFood Baked Sea Bass Sea Bass with Pine Nuts and Olives Foil-baked Sea Bream Mediterranean Sea Bream Crispy Salmon Mediterranean Fillet Salmon Tuna in Pistachio Crust

Swordfish Rolls Oven-baked King Prawns Pan-fried Codfish Fillet Stewed Salt Cod Shrimp Skewers Vegetable Mains and Side Peperonata Fennel and Orange Salad Baked Vegetables Crispy Potatoes Gratinated Broccoli Gratinated Fennel in Pan Trifoliated Mushrooms Cabbage and Carrot Salad Zucchini Salad Green Bean Salad Eggplant Carpaccio Baked Onions

INTRODUCTION The Mediterranean diet is a dietary regime, typical of the countries of the Mediterranean area, that many studies have associated with countless health benefits, especially in the prevention of cancer, cardiovascular and neurodegenerative diseases, and in 2010 UNESCO declared it an Intangible Heritage of Humanity. It is a lifestyle more than a simple way of eating, much more than a dietary pattern but, rather, a set of knowledge, social habits, and cultural traditions that have been historically handed down by the people who live in the Mediterranean since the immediate post-war period. Following the Mediterranean diet means ensuring a balanced intake of various macronutrients (carbohydrates, proteins, and lipids or fats), so distributed: 45-60% carbohydrates, mainly complex (such as cereal starches) 10-12% proteins 20-35% fats with a percentage of saturated fats (present in almost all animal products except fish) of less than 10%. More in detail, this dietary pattern guarantees our organism: proteins in moderate quantity and mainly from the vegetable origin; carbohydrates with low index and glycemic load, with simple sugars almost absent; high ratio of monounsaturated/saturated fatty acids; antioxidant substances (beta-carotene, tocopherols, vitamins C and E, polyphenols) in large quantities; an abundance of calcium, magnesium, and potassium, low amounts of sodium There are also substances with specific anti-tumor action present in some vegetables. Among these, glucosinolates of cruciferous vegetables (broccoli, cauliflower) and sulfur compounds in which onions are rich.

BREAKFAST

MUFFIN

35 Min- Kcal 271 - 12 Muffins

Ingredients 125 g - 4,4 oz – 1/2 cup of softened butter 265 g – 9,23 oz – 1 cup of 00 Flour 135 g – 4,8 oz – 2/3 cup of sugar 135 g – 4,8 oz – 2/3 cup of whole milk 110 g – 3,9 oz – 1/2 cup of eggs (about 2) 100 g – 3,5 oz – 7 tablespoon of dark chocolate drops 1 vanilla pod 1 teaspoon – 0,5 oz of slight baking soda 1 pinch of fine salt 10 g – 0,4 oz – 1 tablespoon of baking powder

Cooking Instructions 1. With an electric whisk, cream the butter with the sugar until frothy and creamy. 2. Incise a vanilla bean and scrape out the seeds using the back of a knife. Pour them into the bowl with the butter and sugar. 3. Beat the whips again and add the eggs. Add the pinch of salt and whisk again to incorporate the powders. 4. You will notice that the mixture will become more consistent therefore

dilute it with the milk at room temperature poured in a trickle. At this point, the mixture will be soft and compact. 5. Add 80 grams (2,8 oz – 3/8 cup) of chocolate chips and mix with a spatula to incorporate them and then transfer the mixture into a disposable sàc-a-poche without a nozzle so you can do a cleaner job otherwise use a spoon. Place the paper cups in a muffin pan and fill them 2/3 full, leaving less than an inch from the surface. Each muffin should weigh about 70 grams (2.5 oz – 1/3 cup). 6. Pour the remaining 20 chocolate chips over the cupcakes and bake in a preheated oven at 180°C (356 °F) for 18-20 minutes in static mode (otherwise at 160°C (320 °F) for 13-15 minutes if the oven is fanassisted). At this point, your chocolate chip muffins are ready to be enjoyed.

Nutritional Facts for 1 Muffin Energy Kcal 271, Carbohydrates g 34.4 of which sugars g 17.5 Proteins g 4.5 Fats g 12.9 of which saturated g 7.33 Fiber g 0.7 Cholesterol mg 61 Sodium mg 119

Useful Tips You can make them more rustic by reducing a chocolate bar into slivers rather than using chips. Adding diced pears, on the other hand, makes for a delicious chocolate-pear variation! BANANA BREAD

80

Min - Kcal 432 - 6 Servings

Ingredients 450 g - 15,9 oz - 2 cups banana pulp 120 g – 4,2 oz – 1/2 cup butter 2 eggs 6 g – 0,2 oz - 2 teaspoons powdered yeast for cakes lemon juice to taste 200 g – 7 oz – 3/4 and 00 Flour 120 g – 4,4 oz – 1/2 and cup of sugar 1/2 teaspoon – 0,25 oz of ground cinnamon 1 pinch of fine salt 3 g – 0,4 oz – 1 tablespoon of bicarbonate

Cooking Instructions 1. Peel the bananas and cut them into slices. 2. Pour them into a bowl and sprinkle with lemon juice to prevent them from blackening. 3. Mash them with a fork and set them aside. In another bowl, pour the chopped butter and sugar. Work with an electric whisk and when the mixture is smooth, add the eggs. Add a pinch of salt, then pour in the mashed bananas. 4. Stir and continue by adding the flour sifted with baking soda and baking powder. Flavor with cinnamon and mix again. 5. Pour the batter into a 22,5x8,5 cm (10x3.5 in) plumcake mold and level it out. 6. Bake in a static oven preheated to 180 °C (350 °F) for about 60 minutes. Remove your banana bread from the oven and let it cool before unmolding. Enjoy the banana bread on its own or with butter, peanut butter, or jams.

Nutritional Facts for 1 Serving Energy Kcal 432, Carbohydrates g 58.9 of which sugars g 31.5 Proteins g 7.1 Fats g 18.7 of which saturated g 10.45 Fiber g 2.2 Cholesterol mg 118 Sodium mg 225

Useful Tips

You can flavor the banana bread with vanilla instead of cinnamon, add chocolate chips or coarsely chopped walnuts or almonds! OMELET

10 Min - Kcal 287 - 1 Serving

Ingredients 2 eggs Salt to taste 30 g – 1 oz – 3 tablespoons of whole milk 15 g – 1 tablespoon of extra virgin olive oil

Cooking Instructions 1. To prepare the omelet, first, break the eggs into a bowl. Add the milk and a pinch of salt. 2. Whisk together the eggs and the milk to blend thoroughly. They will be ready when the mixture falls off the whisk in a stream. 3. Heat a pan and add a drizzle of extra virgin olive oil. As soon as it is hot, pour the egg mixture into the pan; to see if the oil is hot enough, try pouring a few drops in first. Cook the omelet over medium-low heat: the egg will remain softer if cooked slowly. The outside should be golden, but not too much, as soon as it starts to set on the edges, cover it with a lid. If the temperature seems to be too high, move the pan away from the heat for a few seconds, with the lid on.

4. Swirl the pan gently to prevent the omelet from resting on the same spot for too long. As soon as the omelet is soft on the surface ("drooly") and when lifting the edge with a spatula the bottom is a golden color 10, fold the omelet in a crescent shape 11, leave it a few more seconds in the pan and serve your omelet hot.

Nutritional Facts for 1 Serving Energy Kcal 287 Carbohydrates g 2.2 of which sugars g 2.2 Protein g 13.6 Fats g 24.8 of which saturated fat g 5.99 Fiber g 0.5 Cholesterol mg 374 Sodium mg 1331

Useful Tips When making an omelet, use the freshest eggs. How can you check the freshness of your eggs? You can immerse them in water: the more they float, the older they are. You can break one in a saucer: if the egg white is well attached to the yolk and is not too runny, it means that they are fresh. The color of the yolks, on the other hand, does not determine the freshness, it depends on what the hens have been fed and the yellow color may be more or less intense

FRENCH TOAST

15 Min - Kcal 164 - 14 Slices

Ingredients 14 slices of brioche bread 100 g – 3,5 oz cup of butter 3 eggs, salt to taste, 1 pinch of cinnamon powder to garnish: icing sugar, blueberries, maple syrup, butter (to taste)

Cooking Instructions 1. In a low and wide baking glass dish, break the eggs, add a pinch of salt and start beating them, add the milk and then add the cinnamon. Mix again and set aside for a moment 2. Take a frying pan, place it on the heat and add some butter; the amount indicated is sufficient to cook all 14 slices, you will have to adjust how much butter to add according to the capacity of the pan and how many slices you will be able to cook at a time. 3. Let the butter melt gently over very low heat and in the meantime dip the slices of brioche bread one at a time into the egg and milk mixture, turning them quickly on both sides. Place them in the pan where the butter has melted and cook for 2-3 minutes on one side, then turn them over, waiting 2-3 minutes more. Once golden brown, transfer them to a plate and continue with the rest of the slices.

4. Once you're done, season your French toast directly on the serving plates, serving a couple of slices each: you can top with fresh blueberries, a sprinkling of powdered sugar, and a generous drizzle of maple syrup to finish. If you want an even more scenic and tasty French toast, complete the topping with a small piece of butter; enjoy your French toast still warm and fragrant!

Nutritional Facts for 1 Serving Energy Kcal 164 Carbohydrates g 10.3 of which sugars g 4.2 Protein g 3.2 Fats g 12.2 of which saturated g 6.82 Fiber g 0.2 Cholesterol mg 94 Sodium mg 162.

Useful Tips For a savory version, serve the French toast with eggs, without using powdered sugar! FRUIT SMOTHIE

- 10 Min - Kcal 192 - 2 Servings

Ingredients 2 peaches 2 bananas 200 g – 7 oz -3/4 cup of strawberries 2 kiwi

60 ml – 2 oz – 1/4 cup of whole milk

Cooking Instructions 1. To prepare the fruit smoothie, start by peeling the kiwi, then cut it into cubes, removing the white central part. 2. Wash the peaches, peel them, and cut them into cubes. Wash the strawberries, remove the green stem and cut them in half, finally peel the bananas and cut them into rounds. 3. Place all the fruit in the glass of a blender and add the milk. 4. Blend everything until smooth and homogeneous. Serve immediately!

Nutritional Facts for 1 Serving Energy Kcal 192 Carbohydrates g 37.8 of which sugars g 34.4 Protein g 4.9 Fats g 2.3 of which saturated g 0.82 Fiber g 7.5 Cholesterol mg 3 Sodium mg 24

Useful Tips To make the fruit smoothie you can use your favorite fruit or seasonal fruit, in addition to the fruit I used for this recipe, you can use raspberries, melon, apricots, apples, pears, mango, blueberries, etc. You can also replace the milk with the same amount of orange juice. For those who want a sweeter smoothie, I recommend adding a tablespoon of sugar or honey! ACAI BOWL 10 Min - Kcal 670 - 1 Serving

Ingredients 5 g – 0.2 oz – 2 teaspoon of Acai powder 30 g – 1 oz – 1 tablespoon of Greek yogurt 30 g – 1 oz – 3 tablespoons of coconut milk 15 g – 0,5 oz – 1 tablespoon of Honey 35 g – 1,2 oz - 3 tablespoons of fresh Coconut 1 baby banana 30 g – 1 oz – 3 tablespoons of corn flakes

Cooking Instructions 1. Pour the Greek yogurt into a bowl along with the coconut milk, then add the acai powder and mix well until evenly colored 2. Sweeten the yogurt mixture with the honey and mix again, then transfer to a serving bowl. The final consistency should be creamy and smooth, thick enough not to run off the spoon, but not too compact: if the mixture is too thick or too liquid you can add more or less coconut milk to reach the optimal consistency. 3. Now cut the fresh coconut into strips, then peel the banana and cut it into rounds about half a cm thick. 4. Spread the cornflakes on top of the yogurt and finally decorate with banana slices and coconut slices: your acai bowl is ready to be enjoyed!

Nutritional Facts for 1 Serving Energy Kcal 670 Carbohydrates g 64.1 of which sugars g 38.1 Protein g 21.3 Fats g 36.5 of which saturated g 23.11 Fiber g 7.5 Cholesterol mg 37

Sodium mg 202

Useful Tips What I have proposed in this recipe is just one of the many variations of the acai bowl that you can find around: instead of coconut milk, you can use soy or almond milk to stretch the mixture of yogurt and acai, after which you can garnish the bowl with fruit to taste (strictly seasonal), muesli, dried fruit, pumpkin seeds, goji berries or even vegetables such as carrots or spinach ... in short, anything you think can give you an extra gear to start the day! You can also make the base puree of this fruit bowl with other types of dehydrated fruit instead of acai.

PORRIDGE 10 Min - Kcal 252 - 4 Servings

Ingredients 140 g – 5 oz – 2/3 cup of oat flakes 220 g – 7,8 oz – 1 cup of whole milk 200 g – 7 oz – 3/4 cup of Water fine salt to taste to garnish: wildflower honey to taste strawberries to taste flaked almonds to taste

Cooking Instructions 1. Put the oats in a bowl, cover them with water and let them soak for an hour, even though the ideal thing would be to soak them the night before. Once oats will be well soaked, they will have the typical sticky consistency. 2. Pour the oats into the saucepan, add the milk, add a pinch of salt and cook the mixture for about 4-5 minutes, stirring often with a spatula. 3. When the oats are soft and have absorbed the milk, turn off the heat and transfer the oatmeal to a bowl, season with honey. 4. Place slices of fresh strawberries on top, garnish with slivered almonds, and serve your porridge warm.

Nutritional Facts for 1 Serving

Energy Kcal 252 Carbohydrates g 31.4 of which sugars g 5.7 Protein g 6.7 Fats g 11.1 of which saturated g 2.15 Fiber g 4.9 Cholesterol mg 6 Sodium mg 334

Useful Tips If you want to personalize the porridge while cooking by adding diced apples or pears, brown sugar, cinnamon, or raisins, the choice is yours! To flavor the oatmeal you can use another honey such as acacia honey or orange honey or maple syrup. If you are short on time, you can avoid soaking the oats and proceed directly with cooking, prolonging it by a few minutes until the desired consistency is achieved. FRUIT SALAD 15 Min - Kcal 178 - 4 Serving

Ingredients 1 nectarine 150 g – 5,3 oz – 2/3 cup of cherries 60 g – 2,1 oz – 1/4 cup of Blueberries 90 g – 3,2 oz – 3/8 cup of Strawberries 2 figs, 2 celery ribs (with leaves), 1 pinch of fine salt 40 g – 1,4 oz – 3 tablespoons of peanuts (not roasted and not salted) 30 g – 1 oz – 3 tablespoons of lemon juice 30 g – 1 oz – 3 tablespoons of Extra Virgin Olive Oil

Cooking Instructions 1. Start by squeezing a lemon and pouring its juice into a large bowl. Add the oil and a pinch of salt. 2. Emulsify everything well using a whisk. Then move on to the preparation of the fruit: cut the nectarine in half and remove the stone, then cut it into thin slices. 3. Put the nectarines in the bowl and stir: the lemon juice will prevent the fruit from oxidizing. Cut the cherries in half and stone them then pour them into the bowl and add the blueberries as well. Stir again. 4. Now it's the turn of the strawberries: remove the stem and cut them into thin slices. Add them to the rest of the fruit in the bowl and mix. Move on to the figs: wash them and cut away the stalk. Then, without peeling them, cut them into wedges and add them to the bowl, then stir gently. Move on to the celery: cut off the whitest and most leathery part and peel the stalk with a vegetable peeler; then cut the stalk into slices and cut the tuft of leaves into larger pieces. Add the stalk and leaves to the rest of the fruit. 5. Mix all ingredients well and add the peanuts. Give it one last stir and transfer the fruit salad to bowls or serve straight from the bowl. Your fruit salad is ready to be enjoyed!

Nutritional Facts for 1 Serving Energy Kcal 178 Carbohydrates g 12 of which sugars g 11.2 Protein g 4.3 Fats g 12.6 of which saturated g 1.81 Fiber g 3.4 Sodium mg 342.

Useful Tips Fruit salad can be customized with your favorite fruits and can be prepared at any time of the year using seasonal fruits. It can be enriched with bread croutons and semi-seasoned goat cheese: in this way, it will become a deliciously unique dish!

POULTRY

CHICKEN WITH TOMATO SAUCE AND VEGETABLES

70 Min - Kcal 518 - 4 Servings

Ingredients 1.3 kg – 45,3 oz – around 6 cups of whole chicken 400 g – 14 oz – 2 cups of peeled tomatoes 1 golden onion 1 carrot 1 celery rib 1 clove of garlic 100 g – 3,5 oz – 3/8 of red wine extra virgin olive oil to taste 1 sprig of rosemary 1 tuft of chopped parsley salt to taste Black pepper to taste

Cooking Instructions 1. Start by cutting the vegetables. After peeling the onion, peel and trim the carrot, then remove the celery and chop until you have 2-3 mm (0,2 in) cubes. Then clean the chicken. Cut it into pieces separating thighs, breasts, and wings. At this point you have everything you need, move to the stove. Heat a drop of oil in a saucepan. Don't overdo it because

2.

3.

4.

5.

the chicken skin will release a lot of fat. Turn on the flame and let it heat up for a few moments, then pour in the chicken pieces, always starting from the skin side. Pour the oats into the saucepan, add the milk, add a pinch of salt and cook the mixture for about 4-5 minutes, stirring often with a spatula. Leave to brown for about ten minutes, turning after a while. When the chicken is nicely browned, add the chopped celery, carrot, and onion, and then the clove of garlic, cleaned. Then salt, pepper, and rosemary stir and cook for another 5 minutes. Deglaze with red wine and let the alcohol part evaporate completely. Remove the rosemary and the garlic clove and then add the peeled chopped tomatoes. Stir everything and cover with the lid, let it cook over moderate heat for 30-35 minutes. Remember that in case the chicken is bigger, it will be necessary to increase the cooking time a bit more, vice versa if it is smaller. In any case, the chicken is considered ready as soon as the meat separates from the bones. At the end of cooking make sure it is just right with salt and finally sprinkle with parsley. One last stir and your chicken alla cacciatore is ready, enjoy.

Nutritional Facts for 1 Serving Energy Kcal 518 Carbohydrates g 6.6 of which sugars g 6.6 Protein g 45.2 Fat g 32.7 of which saturated g 8.65 Fiber g 2.7 Cholesterol mg 210 Sodium mg 687 Useful Tips During the summer, use fresh tomatoes for the sauce, and during the rest of the year, use peeled tomatoes or tomato puree for a fuller sauce. If you don't like parsley you can omit it, but if you want to give the recipe an extra kick, replace it with marjoram leaves. In addition to rosemary, you can add 1 sprig of sage. Chicken with tomato sauce and vegetables can be kept for a couple of days in the refrigerator well covered with plastic wrap. If you prefer, you can freeze it once cooked if you have used very fresh ingredients.

Curiosity Although many claim paternity, it seems that the original recipe of chicken

with tomato sauce and vegetables was born in Tuscany (Italy). A timeless recipe that has the typical taste of home: the one that restores, that consoles, and above all that gives a feeling of well-being. I can say with absolute certainty that chicken with tomato sauce and vegetables is exactly one of the greatest institutions of Italian popular cuisine. It is a very simple and delicious second course that can become a rich recipe only if the most important task is fulfilled: the "Scarpetta" in the tasty sauce! (It means cleaning your plate with a piece of bread, then eat it!) The fact that there are many versions, such as "in Bianco", is a well-known fact, but I thought I would give you mine, the one that makes me feel at home. The one that my sweet grandmother used to prepare for me

LEMON CHICKEN

35 Min - Kcal 345 - 4 Servings

Ingredients 600 g – 21,2 oz 3 cups of chicken breast 40 g – 1,4 oz – 4 tablespoons of extra virgin olive 00 flour to taste for the lemon sauce: 1 lemon (juice and zest) 100 g – 3,5 oz – 3/8 cup of white wine 20 g – 0,7 – 3 tablespoons of cornstarch 10 g – 0,4 oz – 1 tablespoon of sugar fine salt to taste 180 g – 6,3 oz – 3/4 cup of water

Cooking Instructions 1. Divide the breast in half, remove the fattest parts and cut it into strips. 2. Now dip the chicken strips in the flour and discard the excess flour through a sieve. 3. Place a pan on the stove, pour the olive oil, and heat it; when it is hot, add the chicken strips and let them brown over medium heat, turning them from time to time. 4. When they are well browned, remove them from the heat and keep

them aside. Meanwhile, prepare the sauce: place the cornstarch in a small bowl, add 30 g (1oz - 1/8 cup) of water taken from the total dose and stir to dissolve. 5. In a saucepan pour the wine, the remaining 150 g of water (5.3 oz - 2/3 cup), the lemon juice, the sugar, and the flavor with grated lemon zest. 6. Heat over low heat stirring with a whisk and pour in the cornstarch dissolved in the water. 7. Immediately add the browned chicken as well, season with salt, rotate the saucepan to blend the chicken into the cream, and cook for a couple of minutes, just long enough for the sauce to thicken. Once ready, serve your lemon chicken immediately!

Nutritional Facts for 1 Serving Energy Kcal 345 Carbohydrates g 18.5 of which sugars g 3.5 Proteins g 37.5 Fats g 11.6 of which saturated g 1.9 Fiber g 1.7 Cholesterol mg 93 Sodium mg 356 Useful Tips For a more ethnic touch, add some chopped cilantro or freshly grated ginger to your chicken and accompany it with very simple basmati rice. CHICKEN BREAST WITH PEPPERS 50 Min - Kcal 378 - 4 Serving

Ingredients

600 g - 21,2 oz - 3 cups of chicken breast 300 g – 10,6 oz – 1 and 3/8 cup of red peppers 300 g – 10,6 oz – 1 and 3/8 cup of yellow peppers 400 g – 14 oz – 1 and 1/2 cup of peeled cherry tomatoes 40 g – 1,4 oz – 4 tablespoons of butter 1 shallot 40 g – 1,4 oz – 4 tablespoons of white wine 1 ladle of hot water or 00 flour to taste, extra virgin olive oil to taste fine salt to taste, black pepper to taste

Cooking Instructions 1. Start by cleaning the shallot, then chop it finely. Wash the red and yellow peppers, cut them in half and then remove the stalks and inner seeds. 2. Slice the peppers into strips and set them aside. Heat the olive oil in a large saucepan, then add the chopped shallot, sauté for 1 minute, then add a ladleful of hot water (or vegetable stock) and stew for another 3 minutes over low heat. 3. Once the shallots are soft, add the peeled cherry tomatoes, peppers in strips, peppered and salted to taste, cover with the lid and cook over medium heat for 25 minutes. 4. In the meantime melt the butter in a pan over very low heat, flour the chicken breast slices, once the butter starts sizzling, place the slices in the pan and brown them on both sides for a few minutes over medium heat, then add the white wine and let it evaporate, cook for a few minutes, just enough time to brown the meat. When the sauce of bell peppers and dates is ready, add the browned chicken breasts. 5. Cover with the lid and cook for another 5 minutes over medium heat, after this time, remove the lid and continue cooking for another 5 minutes over low heat to thicken the sauce a bit. The chicken breast with peppers is ready, serve it piping hot!

Nutritional Facts for 1 Serving Energy Kcal 378 Carbohydrates g 14 of which sugars g 8.2 Protein g 38 Fats g 18.2 of which saturated g 6.52 Fiber g 3.1 Cholesterol mg 115 Sodium mg 355 Useful Tips

If you want to avoid flouring and browning the chicken, you can alternatively dice it and cook it directly in the cherry tomato and bell pepper sauce. OVEN-BAKED CHICKEN THIGHS

100 Min - Kcal 340 - 2 Servings

Ingredients 430 g – 15,2 oz – 2 cups of chicken thighs (4 drumsticks) 500 g – 17,6 oz – around 2 cups of potatoes fine salt to taste black pepper to taste 50 g – 1,8 oz – 4 tablespoons of extra virgin olive oil 3 sprigs of rosemary 3 sprigs of thyme 2 teaspoons of hot paprika

Cooking Instructions 1. Start by removing the feathers from the drumsticks, using tweezers. At this point, flame the thighs with a blowtorch or by bringing them close to the flame of the stove to remove any residue; then wash them under running water, dry them and transfer them to an oven dish, where you will season them with salt, pepper and 30 g of oil (1 oz – 1/8 cup). 2. Set the drumsticks aside for a moment and peel the potatoes, then cut

them into wedges and transfer them to a baking sheet lined with parchment paper. 3. Season with salt, pepper, and the remaining amount of oil, then add the chicken thighs and season with the sprigs of thyme and rosemary. 4. Finally, add the paprika, trying to sprinkle it over both the chicken and the potatoes. Bake in a static oven preheated to 180°C (350°F) for 80 minutes, turning them halfway through cooking. When they are cooked and golden brown, take them out of the oven and serve your baked chicken thighs!

Nutritional Facts for 1 Serving Energy Kcal 340 Carbohydrates g 19.8 of which sugars g 2.2 Proteins g 21 Fats g 19.7 of which saturated g 3.73 Fiber g 2.5 Cholesterol mg 94 Sodium mg 392!

Useful Tips Add your favorite herbs and enrich the side dish with other seasonal vegetables! CREAM CHICKEN 6 0 Min - Kcal 527 - 4 Serving

Ingredients 600 g – 21,2 oz – 2 cups and 2/3 cup of chicken breast 70 g – 2,5 oz – 5 tablespoons of butter

2 tablespoons of extra virgin olive oil 20 g – 0,7 oz – 1 tablespoon of 00 flour fine salt to taste, black pepper to taste, 1 garlic clove 1 glass of dry white wine 500 ml – 17 oz – around 2 cups of chicken broth 250 ml. – 8,5 oz – around 1 cup of fresh liquid cream 2 teaspoons of mustard, thyme to taste 400 g – 14 oz – 1 cup and 3/4 of mushrooms 1 white onion

Cooking Instructions 1. First, cut the chicken into cubes, then peel and chop the onion and garlic, place them in a saucepan along with 30 g - 1 oz (1/8 cup) of butter and 2 tablespoons of extra-virgin olive oil and let them cook slowly over low heat for at least 10-15 minutes. Then add the chicken to the sautéed mixture; brown it on all sides for 10 minutes, then season with salt and pepper. Clean the mushrooms, cut them in half, add them to the chicken and cook for 5 minutes, turning occasionally. 2. Immediately afterward add the white wine and let everything cook on low heat. In the meantime, put 40 grams (1,4 oz – 1/8 and 1/16 cup) of butter in a pan and when it has melted add 20 grams (0,7 oz – 1/16 cup) of flour; stir until the mixture is beige, add 500 ml (17 oz – 2 cups and 1/8 cup) of chicken stock and let it thicken over low heat. 1. Add the chicken and mushrooms to the mixture, mix the ingredients well, then add the mustard and fresh cream and cook for a few more minutes, until the sauce is thick. Turn off the heat, add a few fresh thyme leaves and serve the chicken in cream sauce piping hot!

Nutritional Facts for 1 Serving Energy Kcal 527 Carbohydrates g 10.9 of which sugars g 5.5 Proteins g 41.2 Fats g 33.6 of which saturated g 17.02 Fiber g 2.7 Cholesterol mg 175 Sodium mg 718 CHICKEN WITH SOY SAUCE

60 Min - Kcal 204 - 4 Servings

Ingredients 500 g – 17,5 oz – around 2 cups of chicken breast 50 ml – 1,7 oz – 3 tablespoons of soy sauce 6 g fresh ginger 30 g – 1 oz – 3 tablespoons cup of wildflower honey 10 g – 0,4 oz – 1 tablespoon of spicy paprika 1 lime zest half lime juice, 1 garlic clove, extra virgin olive oil to taste

Cooking Instructions 1. Start with the chicken breast. Remove the fatty parts with a knife and remove the central bone, if present. Then cut it into chunks and place them in a large bowl for marinating. Add the soy sauce to the chicken chunks. 2. Then add the honey (if you have firm honey, you can melt it by putting it in a small saucepan over low heat, then add it to the chicken once it has cooled). Continue by pouring in the juice of half a lime, the strong paprika, and the crushed garlic clove. 3. Peel the fresh ginger with a small knife to remove the peel and then grate it directly into the bowl; alternatively, you can use powdered ginger. Finally, grate the zest of one lime as well. Now that you have added all the ingredients, stir to combine and cover the seasoned chicken with plastic wrap. Place the bowl in the refrigerator to

marinate for at least 2 hours. 4. After the necessary time has elapsed, pour a drizzle of oil into the pan and heat slightly. Add the chicken that you have taken out of the refrigerator and pour it into the pan along with the marinade liquid. Cook for ten minutes over high heat, turning the morsels often until the marinade has dried and the honey has caramelized. Serve the chicken with soy sauce piping hot!

Nutritional Facts for 1 Serving Energy Kcal 204 Carbohydrates g 8.6 of which sugars g 8.3 Protein g 30.9 Fats g 5.1 of which saturated g 0.92 Fiber g 0.9 Cholesterol mg 75 Sodium mg 739

Useful Tips Tasty and with an oriental touch, chicken in soy sauce is perfectly served with a side of crispy vegetables or with rice pilaf. As for the spices, make way for your taste: you can adjust the spiciness by replacing strong paprika with sweet paprika or cayenne pepper. STUFFED CHICKEN ROLLS

25 Min - Kcal 254 - 6 Serving

Ingredients

400 g – 14 oz – 1 cup and 3/4 cup of chicken breast black pepper to taste fine salt to taste 3 tablespoons of seed oil 8 sprigs of rosemary 8 slices of scamorza cheese (provola) 8 slices of speck

Cooking Instructions 1. Start by cleaning the chicken breasts of any excess fat or bits of bone, cut them horizontally to make the 4 slices, and beat them with a meat pounder, wrapping them in baking paper. 2. Take a slice of chicken and stuff it first with 2 slices of cheese and then with two slices of bacon, then roll the slice on itself, cut the roll into slices thus obtaining some rolls that you are going to stop with a wooden skewer. 3. Flavor each roll with a sprig of rosemary. Proceed in the same way with all the other chicken slices. Now the stuffed chicken rolls are ready for cooking: heat a grill brushed with a little seed oil, cook the rolls on both sides, at least 6/7 minutes per side until they are well grilled, then season with salt and pepper; let them rest on a plate for a few minutes before removing the toothpick. Alternatively, you can bake the stuffed chicken rolls in a pan or the oven: brush an ovenproof dish with oil and place the skewers inside; bake in a preheated oven at 350°F (180°C) for about 20 minutes, taking care to turn the rolls halfway through cooking.

Nutritional Facts for 1 Serving Energy Kcal 254 Carbohydrates g 0.8 of which sugars g 0.8 Protein g 28.2 Fats g 15.4 of which saturated g 5.16 Fiber g 0.2 Cholesterol mg 84 Sodium mg 773 CHICKEN WITH CASHEWS

30 Min - Kcal 445 - 4 Servings

Ingredients 700 g – 24,7 oz – 3 Cups of chicken breast 100 g – 3,5 oz – 3/8 cup of Leeks 100 g – 3,5 oz – 3/8 cup of Cashews 1 clove Garlic 10 g – 0,4 oz – 1 tablespoon of ginger 80 g – 2,8 oz – 3/8 cup of rice flour 10 g - 0,4 oz – 1 tablespoon of extra virgin olive oil 60 g – 2,1 oz – 1/4 cup of water 50 g – 1,8 oz – 3 tablespoons of soy sauce fine salt to taste

Cooking Instructions 1. Cut the chicken breast into 3 cm (1.2 in) cubes and cut 24 cubes into 1. Wash the zucchini, remove the ends and cut into 1 cm (0.4 in) thick slices, making 24 rounds. Wash and slice the mushrooms 2 into 1 cm (0.4 in) thick slices, making 24 slices. Break up the rosemary and cut it into 24 florets. 2. Wrap each chicken cube in a slice of bacon, then tuck a rosemary floret between the bacon and chicken; thread the cube through the skewer. After it, also thread a zucchini round and a mushroom slice, then again a bacon-covered cube, the zucchini, and the mushroom, until you fill the skewer with 3 sets of ingredients.

3. Prepare all the chicken skewers in the same way. Now take a large nonstick griddle or frying pan, heat it well and then place the chicken skewers on top of it. 4. Do not cook over high heat, but allow the bacon to gradually harden allowing the chicken to cook with its fat; turn the chicken skewers on all surfaces for about 15-20 minutes. Serve the chicken skewers immediately.

Nutritional Facts for 1 Serving Energy Kcal 423 Carbohydrates g 2.1 of which sugars g 1.9 Protein g 61.1 Fats g 18.9 of which saturated g 6.39 Fiber g 3.5 Cholesterol mg 168 Sodium mg 67

Useful Tips As an alternative to leeks you can also use spring onions and for those who can not give up the spicy note, just add a pinch of chili pepper! CHICKEN SKEWERS 30 Min - Kcal 423 - 4 Serving

Ingredients 800 g – 28,2 oz – around 4 cups of chicken breast 24 thin slices 240 g – 8,5 oz – 1 cup of smoked bacon (tense) 250 g – 8,8 oz – around 1 cup of zucchini 150 g – 5,3 oz – 2/3 cup of champignon mushrooms 4 sprigs of rosemary

Cooking Instructions 1. Start by cleaning the shallot, then chop it finely. Wash the red and yellow peppers, cut them in half and then remove the stalks and inner seeds. 2. Slice the peppers into strips and set them aside. Heat the olive oil in a large saucepan, then add the chopped shallot, sauté for 1 minute, then add a ladleful of hot water (or vegetable stock) and stew for another 3 minutes over low heat. 3. Once the shallots are soft, add the peeled cherry tomatoes, peppers in strips, peppered and salted to taste, cover with the lid and cook over medium heat for 25 minutes. 4. In the meantime melt the butter in a pan over very low heat, flour the chicken breast slices, once the butter starts sizzling, place the slices in the pan and brown them on both sides for a few minutes over medium heat, then add the white wine and let it evaporate, cook for a few minutes, just enough time to brown the meat. When the sauce of bell peppers and dates is ready, add the browned chicken breasts. 5. Cover with the lid and cook for another 5 minutes over medium heat, after this time, remove the lid and continue cooking for another 5 minutes over low heat to thicken the sauce a bit. The chicken breast with peppers is ready, serve it piping hot!

Nutritional Facts for 1 Serving Energy Kcal 378 Carbohydrates g 14 of which sugars g 8.2 Protein g 38 Fats g 18.2 of which saturated g 6.52 Fiber g 3.1 Cholesterol mg 115 Sodium mg 355 BEER CHICKEN

60 Min - Kcal 727 - 4 Servings

Ingredients 1000 g – 35,2 oz – around 4 cups of chicken 200 g – 7 oz – around 3/4 cup of speck 5 tablespoons of extra virgin olive oil 30 g – 1 oz – 3 tablespoons of butter salt to taste black pepper to taste 420 g – 14,8 oz – 1 and 1/2 cup of white onions 500 ml – 16,9 oz – 2 cups of light beer 3 bay leaves 1 sprig of rosemary 1 sprig of thyme

Cooking Instructions 1. Peel the onions, divide them in two, and then cut them into not too thin slices; then slice the speck, reducing it to strips. Heat 1 tablespoon of oil and 0.4 oz (10 g - 1/16 cup) of butter in a non-stick pan. 2. Add the onions and let them stew over medium heat, then add the bacon as well, and slightly wilt the ingredients, stirring often. 3. Chop the herbs, thyme, and rosemary, very finely and add them to the fine salt. In another pan, melt the remaining oil and butter and add the chicken pieces and sprinkle them with the chopped herbs; pepper and

brown the chicken for 5-10 minutes over moderate heat, turning the chicken pieces from time to time. 4. Pour the onions with the bacon into the pan along with the chicken, swirl the ingredients around a bit and add the beer. 5. Cover the pan with a lid taking care to leave a vent and lower the heat to moderate heat. Let it cook for about 30 minutes, checking occasionally until the beer is completely absorbed. Add a few bay leaves and when the beer chicken with onions and bacon is well cooked and browned, serve immediately!

Nutritional Facts for 1 Serving Energy Kcal 727 Carbohydrates g 12.6 of which sugars g 12.6 Proteins g 52.4 Fats g 74.6 of which saturated g 14.4 Fiber g 2 Cholesterol mg 243 Sodium mg 1215

Useful Tips If the chicken you will be using for this preparation is free-range, you may need to extend the cooking time by a few minutes. In this case, add some hot liquid and continue cooking until the chicken is cooked through (check by piercing the meat with the prongs of a fork and making sure that no more liquid is coming out). CHICKEN IN CARPIONE

5 Min - Kcal 881 - 4 Serving

Ingredients 1000 g – 35,2 oz – around 4 cups chicken breast 500 ml – 16,9 oz – around 2 cups water 250 ml – 8,5 oz – around 1 cup of dry white wine 250 ml – 8,5 oz – around 1 cup of white wine vinegar 1 carrot, 1 red onion, 1 celery stalk, Flour 00 to taste Black pepper grains to taste, Black pepper to taste Salt to taste, Peanut seed oil to taste (for frying)

Cooking Instructions 1. Start by peeling carrot, then cut it into thin strips lengthwise. Take the onion, peel it and divide it in half, then place the flat side of one half on a cutting board and slice it lengthwise. Wash the rib well under running water and remove the outer leaves, the side leaves, and the leaves on top. Remove the stringy outer membrane with a potato peeler. Divide the rib in half and cut it into strips. 2. Prepare the carpione: pour the water, white wine vinegar, and dry white wine into a large bowl, add salt and peppercorns, and pour into the marinade the vegetables cut into strips: celery, carrot, and onion, stir with a wooden spoon to let the ingredients take on flavor. Now take care of the meat: cut the chicken breast into sticks about 1.5 cm (0,6 in) thick. 3. Place a layer of flour on a tray, season with salt and pepper, and flour the chicken fingers so that they are completely covered. Now place on the stove a pan with a high rim suitable for frying, pour in the seed oil, and let it heat up, it should reach a temperature of about 170 °C (338 °F). If you do not have a cooking thermometer, to check the temperature of the oil, crumble some flour in the pan before pouring the chicken wings: if it sizzles it means the oil is hot enough for frying. 4. Fry the chicken strips, a few at a time, for a few minutes until lightly browned. Drain them with a slotted spoon and place them to dry on a tray lined with paper towels. Let the chicken fingers cool and then pour them into the carpione, cover the bowl with plastic wrap. Let sit overnight and then serve at the table in the same bowl.

Nutritional Facts for 1 Serving Energy Kcal 881 Carbohydrates g 22.4 of which sugars g 3.7 Proteins g 62.1 Fats g 55.9 of which saturated g 6.87 Fiber g 1.9 Cholesterol mg 150

Sodium mg 435 TURKEY ROLLS WITH SAUCE

55 Min - Kcal 218 - 8 Pieces

Ingredients 1000 g – 35,2 oz – 4 cups of a rump of turkey: a whole piece 100 g – 3,5 oz – 3/8 cup of turnip tops 100 g – 3,5 oz – 3/8 cup of fontina cheese 400 g – 14,1 oz – 1 and 3/4 cup of tomato pulp rosemary to taste fine salt to taste Black pepper to taste garlic 1 clove extra virgin olive oil to taste

Cooking Instructions 1. To prepare the turkey rolls with sauce, start with the stuffing. Clean the turnip greens, keep the leaves and rinse them under a jet of water. Dry and set aside for a moment; move on to the cheese. After removing the rind, cut first into slices, sticks, and then into cubes of about 0.5 cm (0,2 in). 2. Now that you have everything, move on to the turkey. From a whole

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piece, cut 8 slices about 1,5 cm (0,6 in) thick. On the slice lay a leaf of turnip greens and flatten it. Add a little fontina cheese and roll up tightly between your fingers 8. Finally, seal the rolls with a toothpick. Continue in this way to make all the rolls. Move to the stove. In a saucepan, heat a little oil, together with a clove of garlic and a sprig of rosemary. As soon as the oil is hot, add the roulades 11 and let them seal over high heat for 1-2 minutes, then turn them over. When the roulades are sealed, drizzle with the tomato pulp, season with salt and pepper, and pour in 1 cup of water. Cover with the lid and cook over low heat for 30 minutes, shaking the casserole occasionally to prevent the roulades from sticking to the bottom. Remember, however, to make sure they do not dry out too much during cooking. Once cooked, remove the lid and serve the turkey roulades with sauce, removing the skewer, while they are still hot.

Nutritional Facts for 1 Serving Energy Kcal 218 Carbohydrates g 2.6 of which sugars g 2.6 Protein g 33.9 Fats g 8.1 of which saturated g 2.79 Fiber g 0.9 Cholesterol mg 73 Sodium mg 245

Useful Tips Turkey rolls with gravy allow for whatever changes you want to make to the stuffing! Use lettuce, escarole, and even some grilled vegetables. You can choose the stringy cheese of your choice and why not further flavor with slices of ham or bacon!. TURKEY ROLLS WITH CHAMPIGNON MUSHROOMS 45 Min - Kcal 735 - 4 Servings

Ingredients 4 slices of turkey 800 g – 28,2 oz – 3 and 1/4 cups total 200 g – 7 oz – 3/4 cup of sausage 400 g - 14,1 oz – 1 and 3/4 cup of champignon mushrooms 16 thin slices of bacon, 1 pinch of pepper, 1 pinch of salt 200 g – 7 oz – 3/4 cup of smoked scamorza cheese (provola)

50 g – 1,8 oz – 4 tablespoons of vegetable stock 20 g - 0,8 oz – 3 tablespoons of extra virgin olive oil 1 garlic clove, 1 tuft of chopped parsley

Cooking Instructions 1. Start with the sausage: cut it to remove the casing more easily, then work it in a bowl with a fork to crumble it and season with chopped parsley, salt, and pepper to taste. Mix with a fork until you have a very smooth and fine mixture suitable for spreading. 2. Clean the mushrooms: remove the most earthy part of the stem, then clean them with a dry or slightly damp cloth, then cut them into thin slices. You can set aside 300 g (10,5 oz - 1 and 1/3 cup) as a side dish, while 100 g (3,5 oz – 3/8 and 1/16 cup) will be used to stuff the rolls. Also, cut the scamorza into thin slices and prepare the bacon slices. 3. Then place each slice of meat between two sheets of baking paper and beat it with a meat tenderizer to reduce its thickness, then cut each slice in half. Spread the sausage mixture on each half, distribute a few slices of scamorza cheese and add a few slices of Champignon mushrooms. Complete with two slices of bacon; roll up the roulade and secure with a toothpick. 4. Proceed in the same way with all the rolls until all the ingredients are used up. In a large frying pan, brown a whole clove of garlic in the oil, then add the roulades and fry them, turning them to cook evenly. Pour into the pan the 300 g of mushrooms kept aside, add salt and pepper to taste, and add the vegetable stock. Cover with the lid and continue cooking for 15-20 minutes. Once cooked, turn off the heat and serve the turkey rolls stuffed with Champignon mushrooms piping hot!

Nutritional Facts for 1 Serving Energy Kcal 735 Carbohydrates g 2.4 of which sugars g 2.2 Protein g 80.3 Fats g 44.9 of which saturated g 17.49 Fiber g 3 Cholesterol mg 211 Sodium mg 1662

Useful Tips You can replace the filling of the rolls by using cooked ham instead of bacon and another cheese of your choice instead of scamorza cheese! GLAZED CHICKEN WINGS

15 Min - Kcal 169 - 4 Servings

Ingredients 8 Chicken wings 150 g – 5,3 oz – 2/3 cup of tomato pulp 1 tablespoon of extra virgin olive oil 2 tablespoons of honey 25 g a- 0,9 oz – 3 tablespoons apple vinegar 1 tablespoon of strong paprika 1 fresh chili pepper 3 cloves of garlic fine salt to taste extra virgin olive oil to taste

Cooking Instructions 1. Clean the fins of any remaining feathers. Then pass them over the flame to clean them completely. Gradually place them in a bowl. 2. Then pour in the paprika, honey, tomato pulp, salt, oil, and apple cider vinegar. 3. Next, chop the chili, peel the garlic cloves and lightly crush them. Combine both in a bowl. 4. Mix everything with your hands, cover with foil, and store in the refrigerator for 3-4 hours. Then lay the wings on a baking sheet lined with parchment paper. 5. At this point, bake in a static oven preheated to 180 °C (350 °F) for

50/55 minutes. When they are golden brown, take them out of the oven and serve them hot!.

Nutritional Facts for 1 Serving Energy Kcal 169 Carbohydrates g 4.6 of which sugars g 4.5 Proteins g 30.6 Fats g 20.6 of which saturated g 6.64 Fiber g 0.3 Cholesterol mg 133 Sodium mg 582.

Useful Tips If you have any leftover wings you can store them in a food container in the refrigerator for 24 hours. When you have to bring them to the table, just warm them up again for a few minutes in the oven or microwave, being very soft they will be equally good the next day. CRISPY CHICKEN THIGHS 30 Min - Kcal 340 - 4 Servings

Ingredients 8 chicken thighs 1 pinch of garlic powder 1 pinch of yellow mustard powder 1 pinch of sweet paprika 1 sprig of rosemary 1 sprig of thyme 30 ml – 1 oz – 3 tablespoons of extra virgin olive oil 1 lemon peel, 1 orange peel 100 g – 3,5 oz – 3/8 cup of instant flour for polenta black pepper to taste, fine salt to taste

Cooking Instructions 1. Start by removing the fattest parts, place the thighs in a bowl and grease them with olive oil to make the breadcrumbs adhere better. Chop the rosemary and thyme and place the chopped mixture in a large bowl. Add the sweet paprika, yellow mustard powder, lemon, and orange zest. 2. Add the yellow polenta, garlic powder, salt, and pepper and stir to

combine the breadcrumbs. 3. Take the chicken thighs and make some cuts lengthwise to allow the flavors to be better absorbed. Dip the thighs in the breadcrumbs, making sure they adhere to all sides, then place the thighs on a tray. 4. Heat a frying pan on the stove and then place the chicken thighs, drizzle with a little oil and cook over moderate heat for 20 minutes with the lid on, turning them halfway through cooking. Your crispy chicken thighs are ready to be eaten hot!!

Nutritional Facts for 1 Serving Energy Kcal 340 Carbohydrates g 14.2 of which sugars g 3.8 Proteins g 38.8 Fats g 14.2 of which saturated g 3.13 Fiber g 1.8 Cholesterol mg 175 Sodium mg 662 Useful Tips The breadcrumbs can be enriched with the herbs and flavors you like best: strong paprika, chili pepper, parsley, or even cumin for those who love exotic flavors!

BEEF & PORK

GREEN PEPPER TENDERLOIN

30 Min - Kcal 541 - 4 Servings

Ingredients 1000 g – 35,3 oz – 4 cups of beef fillet (4 fillets) 20 g – 0,7 oz – 1 tablespoon of green peppercorns in brine 80 g – 2,8 oz – 3/8 cup of fresh liquid cream 40 g – 1,4 oz – 4 tablespoons of dijon mustard 100 g – 3,5 oz – 3/8 cup of meat stock 25 g – 0,9 oz – 3 tablespoons of brandy 20 g – 0,7 oz – 1 tablespoon of clarified butter salt to taste 00 flour to taste

Cooking Instructions 1. To make the green pepper tenderloin, first, prepare the meat stock (alternatively, use a ready-made stock). In the meantime, remove all the ingredients from the refrigerator to make sure they are at room temperature, especially the meat: if not, it is likely to remain cold and raw at the heart. Take some kitchen twine and tie the fillets so that they will keep their shape better during cooking: cut a long enough piece of twine, fold it in half and wrap it around the fillet, then pass the two ends of the twine you are holding in one hand through the loop in your other hand. Now separate the two ends and use them to make another

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loop around the tenderloin, then secure the twine with a knot. After having tied them up, pour the flour into a container and place the fillets inside, taking care to flour only the upper and lower sides. Now take a frying pan, add the clarified butter and let it melt over high heat. When the butter is hot, place the fillets in the pan, sear them for a few moments over high heat, then lower the heat slightly and let them cook for 1-2 minutes without touching them so that the first 6-7 mm of the fillet become golden. At this point raise the heat again and turn the fillets on the other side using a pair of tongs or two wooden spoons, without piercing the meat. Grill for a few more seconds then cooks for a further 1-2 minutes over a lower heat. Finally, turn the fillets on their side and, while raising the heat again, roll them in butter so that the entire surface is sealed. At this point, deglaze with the brandy, paying attention to any splashes of butter. Immediately tilt the pan to flambé the brandy, or use a lighter, and let the alcohol evaporate. As soon as the flame is extinguished, lower the heat and add the green pepper, which you have previously drained from the brine, a pinch of salt, and the mustard. Rotate the pan to distribute the seasoning, then pour in 50 g (1,7 oz 1/8 and 1/16 cup) of fresh cream and 50 g (1,7 oz - 1/8 and 1/16 cup) of stock and turn up the heat again. Move the pan again to mix everything and continue cooking for a couple of minutes, continually basting the surface of the meat with the cream using a spoon. Then turn them over and do the same thing on the other side. For perfectly rare cooking, touch the surface of the fillet with your finger to make sure it is soft. If you prefer the meat a little more cooked, prolong the cooking time by adding a little broth if necessary. Once the fillets are cooked, transfer them to serving plates, remove the string and let them rest. In the meantime, take the pan with the cooking juices and add the remaining 50 g(1,7 oz - 1/8 and 1/16 cup) of broth and the 30 g (1 oz - 1/8 cup) of fresh cream, add salt if necessary and let the sauce thicken over high heat for 1-2 minutes, stirring the pan. You will recognize the right consistency when, drawing a line with the spoon, the cream on both sides will slowly rejoin. At this point, take the plate with the fillet, sprinkle with a spoonful of cream, and serve your fillet with green pepper immediately.

Nutritional Facts for 1 Serving

Energy Kcal 541 Carbohydrates g 14 of which sugars g 1.8 Protein g 58.1 Fats g 26.5 of which saturated g 10.03 Fiber g 2 Cholesterol mg 176 Sodium mg 192.

Useful Tips If you do not have brandy, you can replace it with cognac or whiskey, but you will also get a good result by using white or red wine, port, or marsala. If you prefer not to flambé, just wait for the alcohol to evaporate in the pan. Instead of green pepper in brine, you can also use dried pepper. Ground pepper, however, is not recommended for this recipe. To be sure to reach the right cooking temperature it is possible to measure the temperature at the heart of the meat with a probe. To obtain rare meat you will need to reach 51°C (124°F ) - 52°C (126°F) at the most. If you prefer a medium cooking you will have to stay between 55°C (131°F) - 58°C (136°F). For a well-cooked fillet between 58°C (136°F) and 65°C (149°F). It is recommended to consume the green pepper tenderloin as soon as it is ready. You can keep it in the refrigerator, closed in an airtight container, for up to one day.

BEEF STEW 60 Min - Kcal 529 - 4 Servings

Ingredients 1000 g – 35,3 oz – around 4 cups of beef (priest's hat) 2.5 lt – 53 pint - of meat stock (you may need less or slightly more) 1 onion, 1 Carrot, 1 celery rib, 1 glass of red wine 4 tablespoons of extra virgin olive oil 30 g – 1 oz – 3 tablespoons of butter 30 g – 1 oz – 3 tablespoons of 00 flour 1 sprig of rosemary, 1 sprig of thyme 3 leaves of sage, black pepper to taste, fine salt to taste

Cooking Instructions 1. Start by putting a pot with the meat stock on the stove and leave it on the heat. Meanwhile, clean the celery, carrot, and onion and chop the vegetables into 5-6 mm (0.2 in) cubes. Tie together the thyme, sage, and rosemary with a piece of kitchen string. Finally, cut the meat into 4-5 cm (2 in) cubes. 2. In a saucepan heat the butter with the oil. As soon as the oil is hot, add the chopped celery, carrot, and onion and leave to gain flavor over low heat for about ten minutes; if necessary, add a little hot broth. When the chopped meat is well wilted, add the meat, turn up the heat and let all the pieces seal well for about ten minutes, season with salt and pepper, then sprinkle with flour and let it toast for a couple of minutes: be very careful because it could burn, so stir often. Deglaze with red wine and let it evaporate completely, then add the bouquet of herbs and cover with hot meat stock. 3. Cover with the lid and let it cook over medium heat for at least 2 hours, taking care to stir occasionally and check to see if you need to add more broth as needed so it doesn't dry out too much. At the end of the cooking time, remove the bouquet of herbs and make sure the beef stew has just the right amount of salt. At this point, you just have to serve your beef stew!!.

Nutritional Facts for 1 Serving Energy Kcal 529 Carbohydrates g 9.7 of which sugars g 4.4 Protein g 49.6 Fats g 29.9 of which saturated g 11.52 Fiber g 1.8 Cholesterol mg 159 Sodium mg 878.

Useful Tips Those who are more hungry can add potatoes and peas to the stew, to make it even more substantial! The ideal cuts of meat are the shoulder and the royal because they are rich in fat veins that will melt during cooking, making the meat very soft. If you wish, you can replace the red wine with a good fruity or spicy beer. The next day stew, as you know, is much better so you have a good reason to prepare some more!. MEAT WITH TOMATO SAUCE AND CHEESE

20 Min - Kcal 172 - 4 Servings

Ingredients 300 g – 10,5 oz – around 1 cup of beef slices 200 g – 7 oz – 3/4 cup of tomato puree extra virgin olive oil to taste oregano to taste fine salt to taste black pepper to taste 1 garlic clove

Cooking Instructions 1. Pour the oil into a pan, add the garlic clove divided in half and let it brown. Add the tomato puree and a little water that you will use to rinse the jug and collect the puree. 2. Then add the salt and pepper. Let it cook for about ten minutes over medium heat; then add the meat slices. 3. To make it easier for you to add the others, simply push the slices towards the outside of the pan with tongs, to make room for the others. Cover the meat slices with the sauce and add the oregano. 4. Cover with a lid and cook for a few minutes (3-4 minutes will be enough), turning the slices halfway through cooking. Once ready, all you have to do is serve your meat pizzaiola!

Nutritional Facts for 1 Serving Energy Kcal 172 Carbohydrates g 2.3 of which sugars g 2.3 Protein g 16.8 Fats g 10.6 of which saturated g 2 Fiber g 1.2 Cholesterol mg 52 Sodium mg 561. Useful Tips If you prefer, you can add parsley, a pinch of chili pepper, and even black olives or capers to make your meat pizzaiola even tastier! Enjoy the meat pizzaiola as soon as it is ready, otherwise, you can store it for a couple of days at most in the refrigerator closed in an airtight container. You can only freeze it if you have used fresh ingredients. LEMON ESCALOPES 20 Min - Kcal 326 - 4 Servings

Ingredients 430 g – 15 oz – 2 cups of veal 8 slices 50 g – 7 tablespoons cup of lemon juice fine salt to taste black pepper to taste flour 00 to flour to taste 40 g – 1,4 oz – 3 tablespoons of butter

Cooking Instructions 1. Start by squeezing the latter to obtain the juice. Then beat the slices with the help of a meat tenderizer, covering them with baking paper so as not to break the fibers. Hit them with a firm hand but not too violently, so that the tissues will soften without tearing the flesh. 2. Flour the veal slices and remove the excess flour; in a large pan melt the butter over low heat, then add the slices, turn up the heat and brown them for a couple of minutes first on one side and then on the other. 3. Season with salt and black pepper, pour the lemon juice into the pan, and cook over a gentle flame for 2-3 minutes. As soon as you notice that the sauce starts to set and become creamy, you can turn it off and serve the lemon scaloppine right away!

Nutritional Facts for 1 Serving Energy Kcal 326 Carbohydrates g 20.5 of which sugars g 1.4 Proteins g 24.7 Fats g 16.1 of which saturated g 8.11 Fiber g 0.7 Cholesterol mg 92 Sodium mg 388.

Useful Tips Flavor your lemon escalopes with some herbs of your choice, such as rosemary or thyme. If you want an even creamier sauce, simply dissolve the tip of a teaspoon of cornstarch in the sauce! For a gluten-free version, use cornmeal or rice starch to flour the slices! It is recommended to consume the lemon escalopes immediately. If you want to keep them, keep them in the refrigerator for 1-day maximum, placing them in a resealable glass container. ESCALOPES WITH MUSHROOMS 30 Min - Kcal 277 - 4 Servings

Ingredients 400 g – 14,1 oz – 1 and 3/4 cup of veal 500 g – 17,6 oz – around 2 cups of champignon mushrooms 50 g – 1,8 oz – 1/4 cup of butter black pepper to taste 40 g – 1,4 oz – 3 tablespoons of 00 flour 1 garlic clove 10 g – 0,4 oz – 1 tablespoon of extra virgin olive oil

fine salt to taste thyme to taste 1 sprig of chopped rosemary

Cooking Instructions 1. Cut the veal into slices, then use a meat tenderizer to slice them to make them thinner, flour the veal slices on both sides, and then shake them to remove any excess flour. 2. Now take care of cleaning the mushrooms: with the help of a sharp knife with a smooth blade, start removing the earthy part on the stalk, scraping it gently until all traces of soil have been removed. If the mushroom is clean enough, remove the few residues of soil with a brush or a cotton cloth, do not wash them with water in order not to ruin them. Slice the mushrooms and keep them aside. 3. Now proceed with the cooking of the meat: In a pan melt half of the butter and add the olive oil; once melted, lay the veal slices coated in flour, season with salt and pepper, and brown them 3 minutes per side or until a crust forms. 4. Once nicely browned, let them cool on a plate and take care of the mushrooms: In the same pan where you cooked the meat, melt the other half of the butter, season with the whole garlic clove and chopped rosemary, add the sliced mushrooms and sauté over medium heat for two minutes, then season with salt and pepper to taste. 5. Add the browned veal slices and season with the thyme leaves, cook over low heat for a minute, adding a ladle of water if necessary, and serve the escalopes with mushrooms piping hot!

Nutritional Facts for 1 Serving Energy Kcal 277 Carbohydrates g 9.7 of which sugars g 1.8 Proteins g 26.3 Fats g 14.8 of which saturated g 7.05 Fiber g 3.14 Cholesterol mg 101 Sodium mg 443.

Useful Tips If you want a creamier sauce you could blend half of the cooked mushrooms and then mix them with the others to form a delicious creamy sauce: arm yourself with bread and go for it! BAKED MEATBALLS

55 Min - Kcal 393 - 6 Servings

Ingredients 400 g – 14,1 oz – 1 and 3/4 cup of ground beef 200 g – 7 oz – 3/4 cup of sausage 1 garlic clove 100 g – 3,5 oz – 1/3 cup of stale bread 40 g – 1,4 oz – 3 tablespoons of pecorino cheese to grate 2 eggs 1 sprig of parsley 60 g – 2,1 oz – 1/4 cup of grana padano DOP fine salt to taste Black pepper to taste 2 tablespoons of extra virgin olive oil

Cooking Instructions 1. Place the minced beef and sausage in a large bowl, then add the finely chopped stale breadcrumbs, the two grated pieces of cheese, and the chopped parsley and garlic. Finally, add the eggs, salt, and pepper to taste. Mix the mixture well with a wooden spoon, so that all the ingredients are well amalgamated. 2. Cover with plastic wrap and let rest in the refrigerator for at least half an hour. After this time, use your hands to form slightly flattened meatballs of the size you prefer 8. Lightly oil an ovenproof dish and place the meatballs in it. Add a drizzle of oil and bake in a preheated 350°F (180°C) static oven for about 40 minutes (cooking time will depend on the size of the meatballs!), until they are nicely browned on the surface. Serve the baked meatballs hot!

Nutritional Facts for 1 Serving Energy Kcal 393 Carbohydrates g 11.6 of which sugars g 0.5 Proteins g 27.2 Fats g 26.4 of which saturated g 10.66 Fiber g 1 Cholesterol mg 141 Sodium mg 826. SAUSAGE AND BAKED POTATOES

45 Min - Kcal 602 - 4 Servings

Ingredients 500 g – 17,6 oz – around 2 cups of sausage 500 g – 17,6 oz – around 2 cups of potatoes 50 g – 1,8 oz – 4 tablespoons of extra virgin olive oil fine salt to taste black pepper to taste 150 g – 5,3 oz – 2/3 cup of peeled tomatoes oregano to taste rosemary to taste

Cooking Instructions 1. First, peel the potatoes, then cut them first into slices and then into cubes, trying to make them all the same size. 2. Transfer them inside a baking dish and season with salt, pepper, oil, and oregano. Stir to flavor the potatoes evenly. 3. Now cut the sausage into pieces about 6-7 cm (2,3 - 2,7 in) long and lay them on top of the potatoes. In a small bowl, crush the peeled tomatoes and pour them into the pan, stirring everything together. 4. Flavor with the rosemary needles and bake in a preheated static oven at 200°C (392°F) for 30-35 minutes. You can open the oven and stir occasionally for even cooking. Once cooked, serve the sausage with baked potatoes while still hot!

Nutritional Facts for 1 Serving Energy Kcal 602 Carbohydrates g 22.2 of which sugars g 3.8 Proteins g 22 Fats g 47.2 of which saturated g 13.87 Fiber g 2.8 Cholesterol mg 77 Sodium mg 1677.

Useful Tips Enrich the preparation by adding other seasonal vegetables according to your taste, artichokes are perfect for example! Store sausage with baked potatoes for up to 1 day in the refrigerator. Freezing is not recommended PORK TENDERLOIN 30 Min - Kcal 785 - 2 Servings

Ingredients 360 g – 12,7 oz – 1 and 2/3 cup of pork tenderloin (4 tenderloins) 50 g – 1,8 oz – 4 tablespoons - of butter 30 g – 1 oz - 3 tablespoons of white wine 12 green peppercorns, 4 slices of smoked bacon 8 sage leaves, 4 sprigs of rosemary fine salt to taste, 10 g – 1 tablespoon of extra virgin olive oil For the spring onions: 25 g – 0,8 oz – 3 tablespoons of butter 15 g – 0,5 oz – 1 tablespoon of white wine salt to taste, extra virgin olive oil to taste 4 spring onions of 150 g – 5 oz – 2/3 cup each

Cooking Instructions 1. Wrap the meat tightly with the smoked bacon. Cover each fillet with two sage leaves, adhering them to the bacon slices. 2. Fasten them well by tying them with the twine. Make the first loop by crossing the ends of the twine and a second loop in the same way. Fasten with a double knot and cut off the excess twine. 3. Now clean the spring onions and cut them into quarters. Stew them in a non-stick pan with butter and oil, salt them and keep them on the heat until they are browned.

4. At this point fade with the white wine. Once the wine has evaporated, turn off the heat and keep them warm. Put the butter, a drizzle of oil, and the sprigs of rosemary in a non-stick pan. Add the fillets and brown them well on both sides. 5. Add the green peppercorns and deglaze with the white wine. Let it evaporate, remove from heat, salt and serve! Serve the pork tenderloin with the spring onions!

Nutritional Facts for 1 Serving Energy Kcal 785 Carbohydrates g 18.3 of which sugars g 18.3 Proteins g 44.6 Fats g 57.8 of which saturated g 24.97 Fiber g 5.5 Cholesterol mg 228 Sodium mg 1131

Useful Tips You can also wrap the fillets with speck and you can replace the spring onion with mushrooms or an accompaniment of your choice. Cooking the tenderloin is quick: cook it over moderate heat to keep it crispy on the outside and leave the meat tender on the inside. Pork tenderloin cannot be prepared in advance, it is an express dish that should be eaten immediately after cooking. PORK TENDERLOIN WITH HONEY AND GINGER 25 Min - Kcal 259 - 4 Servings

Ingredients 500 g – 17,6 oz – around 2 cups of pork tenderloin

25 g – 0,9 oz – 3 tablespoons of fresh ginger 30 g – 1 oz – 3 tablespoons of soy sauce 2 tablespoons of wildflower honey 2 tablespoons of sesame oil 5 g – 0.2 oz of – 2 teaspoon of fresh chili pepper fine salt to taste

Cooking Instructions 1. Remove the excess fat from the tenderloin and cut the tenderloin into bite-size pieces about 2 cm (0.8 in) thick. If you do not like pork, you can replace it with chicken or turkey breast. Salt the pork chunks, but not too much because the soy sauce will add flavor. Cut the fresh chili into julienne strips, if you prefer you can remove the seeds first to tone down the spicy taste. 2. Peel the ginger and cut it into julienne. Heat two tablespoons of sesame seed oil in a pan, alternatively you can use another seed oil such as sunflower or peanut oil, pour the julienned ginger into the pan first. After a couple of minutes the chili pepper. Let the oil take on the flavor and lay the pork fillets down, using kitchen tongs. 3. Cook over medium-high heat so that the morsels brown well on both sides, the outside should be nicely browned. After about 4 minutes, pour in the honey and soy sauce and continue cooking for another 4-5 minutes or until the sauce is thickened and reduced by half. The dish is ready when the honey has caramelized. Bring the pork tenderloin with honey and ginger to the table piping hot and serve with raw or blanched vegetables, basmati rice, or, if you prefer, roasted potatoes.

Nutritional Facts for 1 Serving Energy Kcal 259 Carbohydrates g 5.5 of which sugars g 4.5 Proteins g 27.6 Fats g 14.1 of which saturated g 5.12 Fiber g 0.2 Cholesterol mg 78 Sodium mg 786.

Useful Tips These tenderloins are wonderful: a triumph of balance between oriental and Mediterranean flavors. However, they can indeed be modified. More delicate, by leaving the ginger whole during cooking and removing it before serving, or more flavorful, with the addition of a clove of garlic or chopped shallots? The choice is yours! Store honey ginger pork tenderloin in the refrigerator for no more than two days. Freezing is not

recommended. SLICED BEEF 15 Min - Kcal 333 - 2 Servings

Ingredients 400 g – 14,1 oz – 1 and 3/4 cup of beef tenderloin fine salt to taste black pepper to taste 2 tablespoons of extra virgin olive oil For the balsamic reduction 5 juniper berries 250 ml – 8,5 oz – 1 cup of balsamic vinegar 2 cinnamon sticks 5 cloves

Cooking Instructions To obtain a better result it is necessary to cook the meat at room temperature therefore take it out from the refrigerator at least one hour before cooking. Let's start by preparing the reduction: take the balsamic vinegar, pour it in a saucepan, and heat over low heat, then add the cloves, juniper berries, and the two cinnamon sticks. 2. Continue cooking until the sauce has reduced its volume by half or slightly more. When the reduction is ready, strain it through a strainer and set it aside. Now let's prepare the sliced meat: heat a steak pan over high heat with two tablespoons of extra virgin olive oil and then lay the meat on it, grill for a maximum of 2-3 minutes on each side so that it remains pink inside, then season with salt and pepper on each side. 3. During cooking remember not to prick the meat to avoid the liquid contained in it from escaping. Once the balsamic vinegar steak is ready, cut it into 2-3 cm thick slices (1 in) and serve on a bed of fresh salad or arugula, sprinkled with balsamic vinegar reduction. 1.

Nutritional Facts for 1 Serving Energy Kcal 333 Carbohydrates g 1.1 of which sugars g 1.1 Protein g 41.5 Fats g 18 of which saturated g 4.49 Fiber g 0.3 Cholesterol mg 120 Sodium mg 696.

Useful Tips In the preparation of the reduction, you can also add a tablespoon of honey. In the choice of meat, you can also choose rib or sirloin. If you wish, you can also barbecue the meat. The balsamic reduction can be stored in the refrigerator for a few days, sealed in an airtight container. BRAISED BEEF WITH BAROLO WINE 170 Min - Kcal 638 - 4 Servings

Ingredients 1000 g – 35,3 oz – around 4 cups of beef (priest's hat) 750 ml – 25,3 oz – 3 cups of Italian Barolo wine (1 bottle) 160 g – 5,5 oz – 2/3 cup of carrots (about 2 medium) 100 g – 3,5 oz – 1/3 cup of celery (about 2 medium ribs) 180 g – 6,4 oz – 3/4 cup of golden onion (about 1 large) 1 clove of garlic, 1 sprig of rosemary, 2 bay leaves, 3 cloves 4 black peppercorns, 1 cinnamon stick, fine salt to taste 15 g – 0,5 oz – 1 tablespoon of butter 50 g – 1,8 oz – 4 tablespoons of extra virgin olive oil

Cooking Instructions 1. Make an aromatic sachet. In a piece of sterile gauze place the cloves, peppercorns, and cinnamon. Close and tie a bow with kitchen twine. Then tie in the rosemary and bay leaves as well and toss with the vegetables.

2. Clean the celery, carrot, and onion, trim and cut into 2-3 cm (1 in) large chunks, then hull the garlic clove. In a fairly large bowl pour the meat, the vegetables, the small bag, and the fragrant bouquet. Then cover everything with the wine until the meat is completely covered. 3. Then cover with cling film and leave to marinate in the refrigerator for at least 8-12 hours. After this time, drain everything without throwing away the bottom. Take the meat and place it on the cutting board, dry it with paper towels. 4. In a frying pan let the butter melt in the oil over medium heat. As soon as the oil is hot, add the meat and brown it over high heat. Stir on all sides so that a crust forms on the surface. 5. After a few minutes, transfer the meat and its base to a large pot, heat for a moment over medium heat, and add the drained vegetables, leaving them to season over lower heat for about 15 minutes. 6. At this point, you can adjust the salt and cover the meat halfway with its marinade. Bring to a boil and then close the lid, lower the heat a bit and let it simmer for 1 hour. When the time has elapsed, turn and, if necessary, add a little more marinade liquid. Continue cooking for another hour. Once the braised meat is cooked, remove it from the pot and set it aside on a plate, covering it with the lid. Then remove the flavors, before blending with the immersion blender the vegetables and the cooking juices, you can collect a little 'liquid and keep it aside. In this way, you can add it as needed to obtain the desired consistency. In the meantime slice the meat, trying to get 2-3 slices per person and arrange on the serving plate; cover the slices with the sauce. Your braised beef with Barolo is ready, enjoy!

PORK CHOPS WITH BEER 25 Min - Kcal 408 - 4 Servings

Ingredients 4 pork chops 100 ml – 3,4 oz – 3/8 cup of red beer 40 g – 1,5 oz – 4 tablespoons of extra virgin olive oil 40 g – 1,5 oz – 4 tablespoons of butter 1/2 garlic 1 sprig of rosemary

2 sprigs of thyme 1/2 lemon peel salt to taste

Cooking Instructions Start by cleaning and chopping the garlic, herbs, and lemon peel. Arrange the 4 chops on a cutting board and salt and pepper them on each side. Heat the oil in a skillet and cook the meat for 5-6 minutes per side. 2. Set the chops aside, and in the same pot add the butter, chopped herbs, and beer. Allow cooking for one minute, stirring well, then turn off the heat. Arrange the chops on plates and drizzle each one with the beer sauce. Serve while still steaming! 1.

Nutritional Facts for 1 Serving Energy Kcal 408 Carbohydrates g 2.6 of which sugars g 2.6 Protein g 31.6 Fats g 29.2 of which saturated g 9.78 Fiber g 0.8 Cholesterol mg 117 Sodium mg 508. PORK MEDALLIONS WITH ROQUEFORT CHEESE 25 Min - Kcal 628 - 4 Servings

Ingredients 800 g – 28,2 oz – around 3 cups of pork loin 8 slices of bacon (taut) 8 leaves of sage

45 g – 1,5 oz – 4 tablespoons of butter extra virgin olive oil to taste Fine salt to taste For the Roquefort sauce 250 ml – 8,5 oz – around 1 cup of fresh liquid cream 60 g – 2,1 oz – 1/4 cup of Roquefort cheese, a pinch of fine salt

Cooking Instructions 1. Cut the loin into 4 fillets about 200 g (7 oz - 1/2 and 3/8 cup) each. Then line them with a slice of taut bacon, adhere 2 sage leaves to the sides of the fillet, and cover with another slice of bacon. 2. At this point, tie the fillets with kitchen string so that they hold their shape better during cooking. Now that the meat is ready, prepare the pan for cooking: pour a little oil and add the butter to melt it over low heat. 3. Place the pork fillets in the pan and cook over medium heat for 4 to 6 minutes per side, depending on how you prefer to cook them (it is better not to cook them for too long to prevent the meat from being tough); turn them over to the other side during cooking. In the meantime, cut the Roquefort cheese into small pieces. 4. Once the medallions are ready, set them aside and in the same pan as the cooking, pour in the cream and add the Roquefort; let it melt over medium heat, salt to taste, and stir occasionally with a wooden spoon. 5. When the sauce has thickened, turn off the heating season the pork medallions with some of the sauce and pour the remaining into a pot so you can serve it separately to your guests!

Nutritional Facts for 1 Serving Energy Kcal 628 Carbohydrates g 3.6 of which sugars g 3.4 Protein g 46.7 Fats g 47.4 of which saturated g 21.76 Fiber g 0.7 Cholesterol mg 230 Sodium mg 83.

Useful Tips Roquefort is the king of French cheeses, but if you can't find it you can use gorgonzola, very similar in appearance and taste!. It is preferable to consume the pork medallions freshly cooked. The sauce can be stored in the refrigerator covered with plastic wrap for 1-2 days.

PASTA

SPAGHETTI WITH TOMATO SAUCE 80 Min - Kcal 414 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti 800 g – 28,2 oz – 3 and 1/2 cups of peeled tomatoes 30 g – 1 oz – 3 tablespoons extra virgin olive oil 1 garlic clove basil to taste, fine salt to taste

Cooking Instructions 1. Start by preparing the sauce. In a frying pan pour the extra-virgin olive oil together with the garlic clove, peeled and divided in half, so that you can remove the soul to make the scent more delicate. After 2 minutes of cooking over high heat, add the peeled tomatoes and add salt to taste. 2. Cover with a lid and cook for at least 1 hour over very low heat: the sauce should simmer gently. Stir from time to time. After the indicated time has elapsed, remove the garlic and pass the tomatoes through a vegetable mill to obtain a smooth and homogeneous puree. 3. Transfer the sauce back to the pan, turn the heat very low and add the basil leaves. After a few minutes, you can turn off the sauce and keep warm. At this point, all you have to do is cook the pasta in plenty of boiling, salted water. 4. Drain the spaghetti al dente directly into the sauce and stir for a few moments over high heat to mix everything. Your spaghetti with tomato sauce is ready, all you have to do is serve and garnish with fresh basil!

Nutritional Facts for 1 Serving Energy Kcal 414 Carbohydrates g 72.6 of which sugars g 8.5 Proteins g 11.2 Fats g 8.8 of which saturated g 1.29 Fiber g 4.1 Sodium mg 317.

Useful Tips The long cooking time of the tomato ensures you a more flavorful taste. For more intense color, add a little tomato paste. You can prepare the sauce ahead of time or store it in the refrigerator for up to 2-3 days, as long

as it is well covered with plastic wrap or in an airtight glass container. If you prefer, you can also freeze the sauce. SPAGHETTI WITH EGG AND BACON 25 Min - Kcal 680 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti 150 g – 5,3 oz – 2/3 cup of bacon 6 egg yolks 50 g – 1,8 oz – 4 tablespoons of pecorino romano black pepper to taste.

Cooking Instructions 1. Boil the water for cooking the pasta and then add salt when it comes to a boil. In the meantime, remove the rind from the guanciale and cut it first into slices and then into strips about 1cm 2 (0.5 - 1 in) thick. The leftover pork rind can be used to add flavor to other dishes. Pour the pieces into a non-stick pan and brown for about 15 minutes over medium heat, being careful not to burn it or it will release a too strong aroma. 2. In the meantime, plunge the spaghetti into boiling water and cook for the time indicated on the package. In the meantime, pour the egg yolks into a bowl, add most of the Pecorino cheese called for in the recipe and the rest will be used to garnish the pasta. 3. Season with black pepper; mix everything with a hand whisk. Add a tablespoon of the cooking water to thin the mixture and stir. 4. In the meantime, the guanciale will be cooked, turn off the heat, and set aside. Drain the pasta "al dente" directly into the pan with the guanciale and toss briefly for flavor. Remove from the heat and pour the egg and Pecorino mixture into the pan. Stir quickly to combine. 5. To make it creamy, you can add a little cooking water to the pasta if necessary. Serve the spaghetti “alla carbonara” immediately, seasoning with the leftover Pecorino and ground black pepper to taste.

Nutritional Facts for 1 Serving Energy Kcal 680 Carbohydrates g 66.9 of which sugars g 2.9 Proteins g

19.3 Fats g 37.2 of which saturated g 13.57 Fiber g 2.2 Cholesterol mg 383 Sodium mg 586.

Useful Tips As an alternative to spaghetti, you can use rigatoni or mezze maniche, and instead of guanciale (bacon), try using taut pancetta with pan fat, oil, or butter. Then replace the Pecorino or make half with grated Parmigiano. And finally, to make your carbonara even more full-bodied, there will be no need to add cream! You can simply add a little pasta cooking water or use a combination of whole eggs and yolks: experiment to find the consistency you prefer! It is suggested to consume spaghetti alla carbonara immediately. I do not recommend any form of preservation SPAGHETTI WITH TOMATO SAUCE AND BACON 35 Min - Kcal 721 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti 400 g – 14 oz – 1 and 3/4 cup of peeled tomatoes 150 g – 5,3 oz – 2/3 cup of bacon 75 g – 2,6 oz – 5 tablespoons of pecorino romano to grate fine salt to taste extra virgin olive oil q.b. 1 fresh chili pepper 50 g – 1,8 oz – 4 tablespoons of white wine

Cooking Instructions 1. Boil the water for cooking the pasta and then add salt when it comes to a boil. You can then devote yourself to the sauce: take the guanciale, remove the rind and cut it into slices about 1 cm (0.4 in) thick; reduce the slices into strips about half a cm (0.2 in) long. 2. At this point, heat a little oil in a pan, preferably steel, and add the whole chili pepper and the guanciale cut into strips; brown over a low flame for 7-8 minutes until the fat has become transparent and the meat crispy; stir frequently, taking care not to burn it. When the fat has melted, deglaze with the white wine, raise the heat and allow it to evaporate.

3. Transfer the strips of guanciale to a plate and keep them aside, pour in the same pan the peeled tomatoes: tear them with your hands directly into the cooking juices, continue cooking the sauce for about 10 minutes. At this point the water in the pan will have come to a boil, then pour in the spaghetti and cook them al dente. 4. In the meantime, adjust the salt, remove the chili from the sauce, add the strips of guanciale to the pan and stir to combine. 5. Once the spaghetti is cooked, drain it and add it directly to the pan with the sauce. Saute the pasta very quickly to mix it well with the sauce, if you like the pasta al dente you can turn off the heat otherwise pour a little water from the pasta to continue cooking. To finish, sprinkle with grated Pecorino: your spaghetti all amatriciana is ready to be served!

Nutritional Facts for 1 Serving Energy Kcal 721 Carbohydrates g 69.6 of which sugars g 5.6 Proteins g 18.5 Fats g 40.1 of which saturated g 13.39 Fiber g 3 Cholesterol mg 57 Sodium mg 702.

Useful Tips Try other variations by using garlic or onion or blending with water instead of wine...then pick your favorite! SPAGHETTI WITH PECORINO CHEESE AND PEPPER 20 Min - Kcal 491 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti black peppercorns to taste 200 g – 7 oz – 2/3 and 1/4 cup of pecorino romano medium seasoned, to grate fine salt to taste

Cooking Instructions 1. First, grate 200g of Pecorino. Continue by boiling water in a saucepan and when it boils you can add salt to taste. Once salted, you can cook the spaghetti. In the meantime, pour the whole peppercorns on a cutting

2.

3.

4.

5.

6.

board, then crush them by pounding with a meat pestle or a grinder. This will release more of the pungent scent of the pepper. Pour half of the crushed pepper into a large non-stick skillet, toast it over low heat stirring with a wooden paddle, then deglaze with a couple of ladles of the pasta cooking water. The bubbles you will see will be due to the starch contained in the water. Drain the spaghetti when they are very al dente (keeping the cooking water aside) and pour them directly into the pan with the toasted pepper; they will continue cooking with the sauce. Stir the pasta continuously with kitchen tongs to allow it to "breathe" and add a ladleful or two of water as needed to continue cooking the spaghetti. Continue pouring a ladle of water only as needed (when you see that the pan is almost completely dry) and stirring with kitchen tongs. While the pasta is cooking, take care of the Pecorino cream: pour about half of the grated Pecorino into a bowl. Add a ladleful of pasta cooking water to the grated Pecorino. Stir vigorously with a whisk and add more water as needed. Then add the remaining amount of Pecorino, keeping a little aside for seasoning later. Add a little more water as needed: at this point, you will need to calibrate the amount of Pecorino and water to obtain cream of the right consistency and without lumps. Finish cooking the pasta, adding a little more hot water if necessary; before adding the Pecorino cream, stir the cream briefly by placing the bowl over the steam of the pan with hot water, stirring constantly with the whisk, to bring the cream back to a temperature similar to that of the pasta if necessary. Turn off the heat of the pan with the spaghetti and pour in the Pecorino cream. While you are pouring the Pecorino cream on the spaghetti, move them continuously with the kitchen tongs, pour the Pecorino cheese that you had kept aside, mix and toss the pasta again, then plate your spaghetti with pecorino cheese and pepper and season with the remaining pepper, enjoy immediately in all their creaminess! SPAGHETTI WITH CLAMS 40 Min - Kcal 420 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti

1000 g – 35,2 oz – around 4 cups of clams 1 garlic clove, 1 bunch of parsley extra virgin olive oil to taste black pepper to taste fine salt to taste coarse salt for the clams to taste

Cooking Instructions 1. Start by cleaning the clams. Make sure there are no broken or empty shells, they will be discarded. Then beat them against the sink, or possibly on a cutting board. This operation is important to check that there is no sand inside: healthy bivalves will remain closed, those full of sand instead will open. Then place the clams in a colander placed on a bowl and rinse them. Place the colander in a bowl and add plenty of coarse salt. Let the clams soak for 2-3 hours. 2. After this time the clams will have purged any residual sand. In a pan heat a little oil. Then add a clove of garlic and, while this is seasoning, drain well the clams, rinse them and plunge them into the hot pan. Put the lid on and cook for a few minutes over a high flame. 3. The clams will open with the heat, so shake the pan occasionally until they are fully opened. As soon as they are all open, turn off the heat immediately, otherwise, the clams will overcook. Collect the juice by draining the bivalves and do not forget to discard the garlic. In the meantime, cook the spaghetti in plenty of boiling, salted water and drain halfway through cooking. 4. Then pour the sauce into a pan, add the spaghetti and continue cooking using some of the cooking water. In this way, you will cook the pasta. At the end of cooking, add the clams and chopped parsley. One last stir and the spaghetti with clams is ready: serve immediately!

Nutritional Facts for 1 Serving Energy Kcal 420 Carbohydrates g 67.8 of which sugars g 3.9 Proteins g 15.9 Fats g 9.4 of which saturated g 1.31 Fiber g 3 Cholesterol mg 31 Sodium mg 500

Useful Tips It is advisable to use excellent clams, to enjoy the good taste and freshness of the product! If you want to give a bit of color, add some cherry tomatoes to the clam sauce. Instead of pepper, you can try to fry some

fresh chili pepper! SPAGHETTI WITH TUNA 15 Min - Kcal 398 - 4 Servings

Ingredients 320 g – 11,2 oz – 1 and 3/8 cup of spaghetti 150 g – 5,2 oz – 2/3 of tuna in oil (drained) 400 g – 14 oz – 1 and 3/4 cup of peeled tomatoes extra virgin olive oil to taste fine salt to taste black pepper to taste basil to taste, half a golden onion

Cooking Instructions 1. Start by heating a pot full of water on the stove, when it boils add salt to taste: it will be used for cooking the pasta. Drain the tuna fillet from its preservation oil. In the meantime, clean the onion and slice it thinly. Heat the olive oil in a pan and add the sliced onion. Allow it to wilt over low heat for a few minutes, stirring often; fillet the tuna with your hands and add it to the pan when the onion has softened and let it brown for a couple of minutes, stirring constantly. Now, mash the peeled tomatoes with a fork and pour them into the pan with the tuna; let the sauce cook for about 10 minutes. 2. In the meantime boil the spaghetti, cook them al dente: in the time the pasta is cooking, the sauce will also be ready. Drain the spaghetti directly into the pan with the tuna, season with ground pepper, turn off the heat, and scent with fresh basil leaves. Stir and serve your spaghetti with tuna hot!.

Nutritional Facts for 1 Serving Energy Kcal 398 Carbohydrates g 69.7 of which sugars g 6 Protein g 19.5 Fats g 4.6 of which saturated g 0.85 Fiber g 3.4 Cholesterol mg 24 Sodium mg 425.

Useful Tips

Do you prefer a plain version? Saute the onion (or garlic) and tuna in a pan with a little oil for 3-4 minutes, then add the spaghetti al dente, toss, and flavor to taste with parsley: even simpler, faster, and tastier! It is recommended to consume the spaghetti with tuna as soon as it is ready. In case they are leftover, store them in the refrigerator in an airtight container for up to 1 day. I do not recommend freezing. PASTA AND BEANS 125 Min - Kcal - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of ditaloni rigati 200 g – 7 oz – 2/3 and 1/4 cup of dried beans 250 g – 8,8 oz – 1 cup of tomato puree 80 g – 2,8 oz – 3/8 cup of lard 80 g – 2,8 oz – 3/8 cup of raw ham 30 g - 1 oz – 1/8 cup of onions 30 g - 1 oz – 1/8 cup of celery 30 g - 1 oz – 1/8 cup of carrots 1 garlic clove, 3 sprigs of rosemary, 2 bay leaves 10 g of extra virgin olive oil black pepper to taste, fine salt to taste

Cooking Instructions 1. Let the dried beans soak overnight. The next day rinses them, transfer them to a pot, cover them with plenty of cold water, add 2 bay leaves and boil them for about 80 minutes. 2. Clean and finely chop the onion, celery, and carrot, then cut the ham and lard into strips. Heat the oil in a saucepan, add a peeled clove of garlic and the chopped vegetables; fry for about 5 minutes, then add the strips of ham and lard and cook for a couple more minutes. Remove the beans with a skimmer and add them to the sauté, then add a ladleful of their cooking water: keep the rest of the cooking water because you will need it later. 3. Now pour into the pot the tomato puree, add salt and pepper, and cook for 20 minutes on a moderate flame, after which you can add the pasta. Before adding the pasta, take two ladles from the mixture and pour

them into a container, then blend them with an immersion blender and keep the cream obtained aside. 4. Add the ditaloni rigati directly into the pot, cover with the cooking water of the beans and bring the pasta to cook stirring from time to time, always over moderate heat. When the pasta is al dente, add the previously blended mixture and the chopped rosemary, then turn off the heat, cover with the lid and let rest for 3 minutes. A final sprinkle of black pepper and your pasta and beans is ready to be served!

Nutritional Facts for 1 Serving Energy Kcal 748 Carbohydrates g 96.5 of which sugars g 8.4 Proteins g 27.1 Fats g 28.2 of which saturated g 8.7 Fiber g 12.4 Cholesterol mg 33 Sodium mg 837

Useful Tips Finish your pasta and beans with a drizzle of raw oil and a pinch of chili pepper, it will be even more delicious and genuine!. PASTA WITH TUNA AND PEAS 20 Min - Kcal 477 - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of spaghetti 130 g – 11,3 oz – 1 and 3/8 cup of drained tuna in oil 170 g – 6 oz – 3/4 cup of peas 170 g – 6 oz – 3/4 cup of cherry tomatoes 1 garlic clove basil to taste fine salt to taste extra virgin olive oil to taste black pepper to taste

Cooking Instructions 1. First of all, put a pot full of water on the stove, bring it to a boil and add salt. Wash and cut the cherry tomatoes in half, heat the oil in a pan, add the peeled garlic clove and sauté for a few moments. Then add the

cherry tomatoes and once the tomatoes have released their juices, add the peas and cook for about 5 minutes. 2. Add the basil, roughly broken up by hand, and cook the sauce over medium heat for about 5 minutes more. In the meantime, pour the pasta into the boiling water and cook until al dente, 3 minutes less than the time indicated on the package. 3. Add salt to the sauce, season with pepper and once the 5 minutes have passed, remove the garlic clove and add the drained tuna, cooking for about two more minutes, in case the sauce dries up too much, add some cooking water to the pasta. Drain the pasta directly into the pot with the sauce, add a ladleful of cooking water and toss for a few moments. Serve your pasta with tuna and peas piping hot with another sprinkling of black pepper to taste.

Nutritional Facts for 1 Serving Energy Kcal 477 Carbohydrates g 73.6 of which sugars g 5.8 Proteins g 18 Fats g 12.2 of which saturated g 2.39 Fiber g 5.1 Cholesterol mg 18 Sodium mg 1585.

Useful Tips To make the dish more aromatic try adding some lemon zest at the end of the creaming. It is advisable to eat the tuna and peas pasta as soon as it is ready or the same day, storing it in the refrigerator in an airtight container, to be heated before serving. Freezing is not recommended. PASTA WITH EGGPLANTS 45 Min - Kcal 381 - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of penne rigate 350 g – 12, 3 oz – 1 and 1/2 cup of eggplants 250 g – 8,8 oz – 1 cup of cherry tomatoes a few basil leaves 100 g – 3,5 oz – 3/8 cup of fresh spring onion fine salt to taste black pepper to taste 30 g – 1 oz – 3 tablespoons of extra virgin olive oil

Cooking Instructions 1. Wash the eggplants, trim them, and cut them first into slices and then into cubes of about 1 cm (0.4 in). Then transfer them to a colander, salt them lightly and place a small plate with a weight on top of them and let them drain for a couple of hours. 2. When the eggplants have removed all their vegetation water, cut the spring onion in half and then into thin slices. Pour the oil into a pan, let it heat up, and add the spring onion. Once it is golden brown, add the eggplant, season with salt and pepper, and let it cook for about 15 minutes. In the meantime, wash the cherry tomatoes and cut them into 4 wedges, and add them to the eggplant only when they are tender and cooked. 3. Season with salt and pepper and cook for another 4-5 minutes. In the meantime, cook the pasta in plenty of boiling water, salt to taste; once al dente, drain the pasta and pour it directly into the pan with the eggplant. Stir-fry your pasta with eggplant for a few minutes adding the basil leaves, now all you have to do is serve it!

Nutritional Facts for 1 Serving Energy Kcal 381 Carbohydrates g 68.3 of which sugars g 4.5 Proteins g 9.4 Fats g 7.8 of which saturated g 1.29 Fiber g 2.9 Sodium mg 301.

Useful Tips To give a stringy touch to your pasta with eggplant, you can add some diced mozzarella or smoked scamorza cheese! And maybe a grind of chili pepper, to make your dish more gritty! Pasta with eggplant will keep in the refrigerator in an airtight container for up to 2 days. Freezing is not recommended. PASTA WITH ZUCCHINI AND SAUSAGE 40 Min - Kcal 635 - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of farfalle 350 g g – 12, 3 oz – 1 and 1/2 cup of luganega 250 g – 8,8 oz – around 1 cup of zucchini

40 g – 1,4 oz – around 1/8 cup of shallot 1 garlic clove 220 g – 7,8 – 1 cup of cherry tomatoes rosemary as needed 50 g – 1,8 oz – 1/4 cup of white wine Salt to taste black pepper to taste 2 tablespoons of extra virgin olive oil

Cooking Instructions 1. To prepare the pasta with zucchini and sausage, start by chopping the shallot finely. Wash and trim the zucchini, then cut them first into slices and then into cubes about half a cm (0.2 in) large. Also, wash the cherry tomatoes and cut them into 4 pieces. 2. At this point, take the sausage and with a small knife cut through the casing, then remove it by pulling it gently with your hands. Chop the sausage with a knife and set it aside. In a pan, pour the oil and shallot. 3. Let it wilt for a few minutes and add the garlic clove to the previously chopped rosemary and cook for 2-3 minutes. Add the sausage, stir and cook for about 5-6 minutes. 4. Deglaze with white wine and once all the alcohol has evaporated add the zucchini and cherry tomatoes. 5. Season with salt and pepper and cook for 10-15 minutes, stirring from time to time. In the meantime, cook the pasta in plenty of boiling water, salted to taste. Once the sauce is cooked, remove the garlic, drain the pasta al dente and transfer it directly to the sauce. Stir to combine the ingredients and serve your pasta with zucchini and sausage.

Nutritional Facts for 1 Serving Energy Kcal 635 Carbohydrates g 70.1 of which sugars g 6.1 Protein g 23.8 Fats g 27.9 of which saturated g 8.95 Fiber g 4 Cholesterol mg 54 Sodium mg 1264.

Useful Tips Substitute your favorite aromatic herb for the rosemary...mint, thyme, or marjoram! What do you choose?. Eat the pasta with sausage and zucchini as soon as it is prepared; alternatively, it can be kept in the refrigerator for up to 1 day.

PASTA WITH ASPARAGUS AND BACON 50 Min - Kcal 611 - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of penne rigate 700 g – 24,5 oz – 3 cups of asparagus 100 g – 3,5 oz – 1/3 cup of bacon 1 Shallot fine salt to taste, black pepper to taste extra virgin olive oil to taste

Cooking Instructions 1. Remove the final part of the asparagus, cut the stalks into rounds, while the tips cut them in half, and set them aside. 2. Clean and finely chop the shallot, cut the bacon into strips. Bring the water for the pasta to a boil with salt, while heating a drizzle of oil in a large frying pan. 3. Add the chopped shallot and sauté over medium heat for 2-3 minutes, stirring occasionally. Add the sliced asparagus stalks, salt, and pepper to taste. Deglaze with a ladleful of hot water (taken from the pasta cooking pot). Cook for about 10 minutes, adding a little hot water as needed.! 4. Once the asparagus is cooked, remove about 2/3 of it, transfer to a tall glass along with 20 g oil (0.7 oz - 1/8 cup), 100 g water (3.5 oz - 1/3 and 1/8 cup) and blend with an immersion blender. 5. You should obtain a smooth cream. Set the cream aside while you pour the bacon into the pan used for cooking the asparagus and let it brown for 2 minutes over medium heat, stirring occasionally. Add the asparagus tips and let them brown for another 5 minutes. 6. In the meantime cook the pasta until al dente. Set aside a few strips of browned bacon and asparagus tips, then pour the cream of asparagus into the pan with the sauce, add the asparagus rounds as well. 7. Drain the pasta directly into the pan and stir for a couple of minutes until the pasta is well seasoned and creamy. Serve, add freshly grated pepper to taste, and decorate each serving plate with the asparagus tips and bacon strips set aside!

Nutritional Facts for 1 Serving Energy Kcal 611 Carbohydrates g 70.2 of which sugars g 6.3 Protein g 14.4 Fats g 30.2 of which saturated g 7.83 Fiber g 4.4 Cholesterol mg 25 Sodium mg 329.

Useful Tips Add some fresh thyme and a sprinkling of pecorino cheese to enrich the flavor of the dish! PASTA WITH BROCCOLI 40 Min - Kcal 365 - 4 Servings

Ingredients 320 g - 11,2 oz – 1 and 3/8 cup of ditaloni 450 g – 15,9 oz – 2 cups of broccoli 1 garlic extra virgin olive oil to taste fine salt to taste black pepper to taste

Cooking Instructions 1. Detach the broccoli florets from the central core, then rinse them under running water. Bring a pot filled with salted water to a boil and pour in the broccoli at the boil. 2. Cook for about ten minutes. In a low-sided pan, sauté the garlic clove in a little oil, then drain the broccoli. 3. Keep a few small florets aside, which you will then add to the finished pasta. Keep the water in which you cooked them, cover them with this water, add salt and pepper, and cook over medium-sweet heat for about 20 minutes, or at least until they are cooked and almost creamy. Remove the garlic clove. 4. Cook the pasta al dente in the water in which you cooked the broccoli brought to a boil, adjust the time according to the package directions. Add the whole broccoli to the rest of the sauce, drain the cooked pasta here. 5. Add a ladleful of the cooking water, adjusting according to the

creaminess of the sauce. Saute the pasta with broccoli for a few moments then serve piping hot with pepper to taste.

Nutritional Facts for 1 Serving Energy Kcal 365 Carbohydrates g 69.7 of which sugars g 5.5 Proteins g 11.7 Fats g 4.4 of which saturated g 0.67 Fiber g 5.3 Sodium mg 311.

Useful Tips Try melting an anchovy in oil along with the garlic to give it a more savory and appealing note! Pasta with broccoli will keep in the refrigerator for up to a day. You can freeze the dressing after cooking. FRESH EGG PASTA 45 Min - Kcal 408 - 4 Servings

Ingredients 4 Eggs (at least 70 g – 2,5 oz – 1/3 cup each) 400 g – 14,1 oz – 1 and 3/4 cup of 00 flour

Cooking Instructions 1. Pour a little less than 400 g of flour in a bowl (it is better to keep some aside to add in case of need) or directly on a wooden board because of its porosity. Create a hollow in the center and add the whole eggs, with a fork stir and simultaneously begin to incorporate the flour. 2. Once the liquid part has been absorbed begin to knead by hand transfer to a pastry board or a wooden surface and knead the dough for about 10 minutes, with the palm and in a vigorous way, pulling it in all directions but being careful not to tear it. Once the dough is smooth, wrap it in plastic wrap and let it rest at room temperature for at least 30 minutes. 3. Once rested, you can take the dough, cut a piece with the tarot, taking care to keep the remaining in the film so that it does not dry out. Flour the piece of dough and roll it out with the sheeter to the maximum thickness and pass the dough between the rollers to obtain a first sheet which will be thick, fold the two edges of the sheet towards the center to give it a more regular shape, then dust again with very little flour

and pass it again between the rollers. 4. Once you have a rectangular sheet of pasta, place it on a lightly floured pastry board and trim the ends with a Taurus (or knife), then divide it into two parts so that it is easier to handle, moving from time to time to a thinner thickness until you reach the penultimate thickness. 5. At this point your egg pasta Fresca is ready, you can make the pasta format you prefer.

Nutritional Facts for 1 Serving Energy Kcal 408 Carbohydrates g 74.1 of which sugars g 1.6 Proteins g 16.6 Fats g 5 of which saturated g 1.74 Fiber g 2.4 Cholesterol mg 185 Sodium mg 71.

Useful Tips If you prefer the traditional method, you can roll out the fresh pasta with a long rolling pin! It will take a lot of patience and...! Some people add a pinch of salt but I preferred not to avoid white streaks on the dough. You can freeze fresh raw pasta in the various shapes you choose. To freeze, place the pasta shapes well apart on a tray and then place them in the freezer to harden for a couple of hours. When they are well hardened, place them in freezer bags and put them back in the freezer. When you need to use them, boil them directly in boiling water and proceed as per the recipe.

Decalogue for a Perfect Fresh Pasta! 1. Use a pastry board: the roughness of wood is better than a simple smooth surface. 2. Beat the eggs with a fork, when they get into the flour fountain so that they do not come out. 3. Salt yes or not? According to the original ancient recipe, should not be added to the dough, according to others, however, a pinch of salt would not hurt. 4. Avoid currents: it can make the dough dry. 5. Flour-egg proportion: the classic proportion is 100 g (3,5 oz – 1/3 and 1/8 cup) of flour for each egg. But it depends mainly on what you have to prepare. 6. Processing: the dough must be worked for at least 10 minutes, with energy and with the palm, beating it now and then on the pastry board to make it more elastic.

7. Keep covered the dough that is not being worked, to prevent it from drying out. 8. Flour the work surface: in this way, the dough shapes will not stick to the surface. 9. If you need to make lasagna, tagliatelle, tagliolini, pappardelle, or quadrucci, it is best to let the rolled-out sheets sprinkled with semolina dry for a few minutes on each side before folding them into a flat roll. 10. Eggs or yolks? If you are making fresh-filled pasta such as ravioli or tortellini you can unbalance the doses towards the liquid part. So for about 140 g (1,4 oz -1/8 and 1/16 cup) of 00 flour, add one egg + one yolk. If you make other dry formats, it's better to use just the whole egg.

SEAFOOD

BAKED SEA BASS 80 Min - Kcal 274 - 4 Servings

Ingredients 550 g – 19,4 oz – around 2 cups of sea bass 600 g – 21,2 oz – around 2 cups and half of the potatoes 1 lemon 1 sprig of wild fennel 40 g – 1,4 oz – 4 tablespoons of extra virgin olive oil fine salt to taste, black pepper to taste 1 garlic clove, 4 sprigs of rosemary

Cooking Instructions 1. First, take the sea bass and scale it with the appropriate tool, passing it several times over the entire surface, starting from the tail and ending with the head (alternatively you can use a knife on the non-cutting side). In order not to get dirty, you can do this operation in the sink. Then, with the help of scissors, make a cut from the tail all along the belly of the sea bass. 2. Remove the entrails and rinse under running water. Remove the fins using kitchen scissors and rinse again. Pat dry with a tea towel and set aside temporarily in the refrigerator. 3. At this point peel the potatoes, then cut them into wedges and transfer them to a drip pan lined with parchment paper. Season with salt, pepper, and oil. Add the sprigs of rosemary and the grated rind of a lemon, trying to cover all the potatoes evenly. Bake in a static oven preheated to 190 °C (374 °F) for 25 minutes. 4. In the meantime, take the sea bass and season the inside of the belly with salt and pepper. Take the lemon and cut two rather thin slices, insert the fennel in the belly of the sea bass, then the lemon slices, and finally the poached garlic clove. At this point, close the sea bass inside a baking paper sheet and complete the foil by wrapping it in a sheet of silver paper. 5. After 25 minutes, remove the potatoes from the oven and place the foil on the baking sheet. Bake again at 190 °C - 374 °F for another 25-30 minutes. Once cooked, take your baked sea bass with potatoes and lemon out of the oven and serve while still hot!

Nutritional Facts for 1 Serving Energy Kcal 274 Carbohydrates g 23.8 of which sugars g 2.6 Proteins g 15.6 Fats g 12.9 of which saturated g 2.01 Fiber g 4.6 Cholesterol mg 36 Sodium mg 359.

Useful Tips Add some green or black olives to the filling for even more flavor! SEA BASS WITH PINE NUTS AND OLIVES 25 Min - Kcal 241 - 4 Servings

Ingredients 1100 g – 38,8 oz - 5 cups of sea bass 30 g – 1 oz - 3 tablespoons of extra virgin olive oil 1 garlic clove 50 g – 1,8 oz - of pitted taggiasca olives 20 g – 0,7 oz - 2 tablespoons of pine nuts 2 sprigs of thyme fine salt to taste, black pepper to taste

Cooking Instructions 1. Place the whole fish under running water and desquamate it using the appropriate tool or use the blade of a knife. Now lay the fish on the cutting board and score the belly with scissors. Remove the guts inside and then rinse the fish under running water to remove any residue. Now fillet the fish: remove the head and then, keeping the knife parallel to the work surface, make a deep cut along the backbone of the sea bass, close to the bone, in this way it will be easier to separate the fillet. 2. With a small knife, remove the reddish ribs in the central part of each fillet. Now delicately remove the obvious bones from the belly of the fish with a knife, taking care not to break the flesh. Remove the remaining bones with tweezers. Now put a frying pan on the fire with oil and a clove of garlic, let it flavor well, and inside the pan lay the sea bass fillets with the skin facing downwards. 3. Cook for 2 minutes over medium heat, taking care to turn them with a

spatula halfway through cooking, do this very gently so as not to break the sea bass. At this point, add the olives and remove the garlic with kitchen tongs. 4. Season the sea bass fillets with salt, pepper, and fresh thyme leaves. Turn off the heat and, in a separate pan, toast the pine nuts for 2-3 minutes over medium heat. Serve the sea bass fillet with the olives and garnish with the toasted pine nuts!

Nutritional Facts for 1 Serving Energy Kcal 241 Carbohydrates g 2.1 of which sugars g 2.1 Protein g 26.5 Fats g 14.1 of which saturated g 2.28 Fiber g 1 Cholesterol mg 72 Sodium mg 405. Useful Tips To flavor the sea bass, you can also use marjoram, which has a fresh and delicate flavor. Sea bass will keep in the refrigerator for a couple of days at most. Freezing is not recommended. FOIL-BAKED SEA BREAM 35 Min - Kcal 195 - 4 Servings

Ingredients 2 sea bream 450 g – 15,9 oz – 2 cups each 1 garlic clove fine salt to taste black pepper to taste 2 tufts of parsley, 2 sprigs of thyme 20 g – 0,7 oz – 3 tablespoons of extra virgin olive oil 1 lemon slice

Cooking Instructions 1. Use scissors to make a cut in the belly and proceed straight under the head, then remove the entrails. Wash the belly of the fish well under running water to remove any remaining blood. Using the scissors, first cut off the side fin near the head, then cut off the caudal fin located under the belly and the dorsal fin. Turn the fish upside down and

remove the other side fin and the caudal fin. With the appropriate tool or the blade of a knife, carefully scale the sea bream, passing the tool repeatedly from the tail to the head. Place the sea bream under running water again and wash the outside of the fish carefully. 2. Wash and chop the parsley. Place a sheet of baking paper on a baking sheet and place each cleaned sea bream in the center, season with salt and pepper inside. 3. Stuff with the aromas: sprigs of thyme previously washed and dried, half a peeled clove of garlic for each sea bream, half a slice of lemon, and the extra virgin olive oil. 4. Pour a little olive oil over the sea bream and close the sheet of baking paper by rolling up the two ends. Wrap the sea bream in tinfoil and curl the ends to seal. Place the sea bream on a baking sheet and bake in a static oven preheated to 180°C - 356°F for about 40 minutes. When cooked, take the sea bream out of the oven, let it cool and then serve in the foil itself, sprinkling it with fresh parsley if desired.

Nutritional Facts for 1 Serving Energy Kcal 195 Carbohydrates g 2 of which sugars g 2 Protein g 31.1 Fats g 7 of which saturated g 1.19 Fiber g 0.8 Cholesterol mg 98 Sodium mg 405.

Useful Tips For those who love strong flavors, it is possible to add fresh hot peppers to the aromatic filling. Store the baked sea bream in the refrigerator in an airtight container for up to one day. It is not recommended to freeze it when cooked. MEDITERRANEAN SEA BREAM 45 Min - Kcal 235 - 4 Servings

Ingredients 700 g – 24,7 oz – 3 cups of sea bream (2 pieces) 30 g – 1 oz – 3 tablespoons of extra virgin olive oil fine salt to taste, black pepper to taste 2 garlic cloves 100 g – 3,5 of – 1/3 cup of pitted black olives

200 g – 7 oz – 3/4 cup of cherry tomatoes thyme to taste, 1 tablespoon of capers in salt

Cooking Instructions 1. Take each sea bream, cut off the fins with scissors and proceed to desquamate it with the appropriate tool or by using the blade of a knife, passing it several times from the head to the tail. Now use scissors to make a cut in the belly of the fish from the tail to the head and remove the internal entrails, then rinse the sea bream under running water to clean it of all residue both inside and out. 2. Stuff each sea bream with the aromatics: the sprigs of fresh thyme, 1 peeled garlic clove each, and to finish salt and pepper. 3. Take an oven-proof dish, drizzle the bottom with olive oil, place the two stuffed giltheads, then wash the cherry tomatoes and cut them in half, distribute them in the dish around the two giltheads, then carefully rinse the capers under running water to remove excess salt and add them to the sea bream, add the pitted black olives, sprinkle with a couple of sprigs of fresh thyme and drizzle the sea bream with a little olive oil; season last with salt. 4. Now bake the sea bream in a static oven preheated to 200 °C - °F 392 for 25-30 minutes. When cooked, take the Mediterranean sea bream out of the oven and serve it with cherry tomatoes and olives!!

Nutritional Facts for 1 Serving Energy Kcal 234 Carbohydrates g 3.4 of which sugars g 3.4 Protein g 21 Fats g 15.2 of which saturated g 2.29 Fiber g 1.6 Cholesterol mg 63 Sodium mg 436. Useful Tips To give an extra touch of flavor add a diced vegetables with eggplant zucchini and carrots, cut into small cubes: the dish will be even more delicious and colorful! You can store sea bream in the oven for up to one day. Freezing is not recommended. CRISPY SALMON 30 Min - Kcal 654 - 4 Servings

Ingredients salmon fillet (4 x 250 g – 8,8 oz – around 1 cup each) 100 g – 3,5 oz – 1/3 cup of bread 1 sprig of parsley, 1 sprig of dill 4 sprigs of thyme, 2 sprigs of rosemary 1 lemon peel 50 g – 1,8 oz – 4 tablespoons cup extra virgin olive oil 1 teaspoon of white peppercorns. fine salt to taste

Cooking Instructions 1. First, prepare the breadcrumbs: cut the bread into pieces and put it in a blender, then add the dill, the peeled thyme, the rosemary needles, and the parsley. Pour in the oil as well, then add the lemon zest, salt, and white pepper. Blend until a coarse consistency is achieved. 2. Now take care of the salmon fillets: remove the skin with a thin-bladed knife and remove the bones with a pair of kitchen tongs, then transfer the fillets to a baking tray lined with greaseproof paper and cover them with the breadcrumbs, making them adhere well with your hands. 3. After coating the fillets evenly, bake in a preheated ventilated oven at 190 °C - 374 °F for about 20 minutes. Once the cooking time has elapsed, take out of the oven and serve your crispy salmon piping hot!

Nutritional Facts for 1 Serving Energy Kcal 654 Carbohydrates g 20.4 of which sugars g 4.6 Proteins g 47.9 Fats g 42.3 of which saturated g 9.21 Fiber g 1.8 Cholesterol mg 86 Sodium mg 894.

Useful Tips If you want to make your salmon even crispier, you can add sesame or poppy seeds to the breadcrumbs! Crispy salmon can be stored in the refrigerator, sealed in an airtight container, for up to 2-3 days. MEDITERRANEAN FILLET SALMON 25 Min - Kcal 357 4 Servings

Ingredients

800 g – 28,2 oz – 3 and 1/2 cup of Norwegian salmon 350 g – 12,3 oz – 1 and 1/2 cup of cherry tomatoes 1 sprig of dried oregano 30 g – 1 oz – 3 tablespoons of extra virgin olive oil fine salt to taste, 1 garlic clove 70 g – 2,5 oz – 5 tablespoons of pitted black olives 5 g – 0,2 oz – 1 tablespoon of pickled capers

Cooking Instructions 1.

2. 3.

4.

5.

Start by washing the tomatoes, then dry them and cut them into. Transfer them to a large bowl, add the peeled garlic divided in half, and the chopped dried oregano. Add the oil, salt, mix everything, and cover with plastic wrap. Let the cherry tomatoes macerate for about 1 hour at room temperature. After this time has elapsed, take the salmon slice and remove any bones with tweezers and, if there are any, remove the skin; then cut it into 4 fillets of equal thickness. Take the cherry tomatoes, remove the garlic and transfer them to a lightly greased oven dish. Lay the salmon fillets on top of the cherry tomatoes and use a teaspoon to scoop out some of the cherry tomatoes and place them on top of the salmon. Season with salt and pepper and add the black olives and capers. Bake in a preheated static oven at 180 °C - 356 °F for about 15 minutes (if you want to use a fan oven, bake at 160 °C - 320 °F for about 10 minutes). After this time, take out of the oven and serve your salmon fillets Mediterranean style while still hot!

Nutritional Facts for 1 Serving Energy Kcal 357 Carbohydrates g 4.7 of which sugars g 4.7 Protein g 29.1 Fats g 24.7 of which saturated g 5.43 Fiber g 1.9 Cholesterol mg 53 Sodium mg 473.

Useful Tips Scent the cherry tomatoes with basil instead of oregano, or use fresh! Store your Mediterranean-style salmon fillets for up to 1-2 days in an airtight container stored in the refrigerator. Freezing is not recommended. TUNA IN PISTACHIO CRUST

15 Min - Kcal 613 - 4 Servings

Ingredients 600 g – 21,2 oz – around 3 cups of tuna 1 tablespoon of poppy seeds 3 tablespoons of extra virgin olive oil 20 g – 0,7 oz – 3 tablespoons of breadcrumbs 50 g – 1,8 oz – 4 tablespoons of pistachio granules 30 g – 1 oz – 3 tablespoons of sun-dried tomatoes in oil fine salt to taste

Cooking Instructions 1. Take a slice of fresh tuna, place it in the freezer for at least an hour so that it is easier to cut without breaking the fibers. Take the tuna out of the freezer and cut it lengthwise into slices about 2-3 cm (1in) thick. Place the tuna slices in an ovenproof dish and drizzle with olive oil. 2. Meanwhile, dry the sun-dried tomatoes with a paper towel to remove excess oil and chop them finely with a knife. Place the chopped pistachios in a bowl, add the chopped cherry tomatoes, poppy seeds, and breadcrumbs. 3. Stir to mix the ingredients well and salt the breadcrumbs to taste. Take the tuna slices and dip them in the breadcrumbs, pressing well on all sides. 4. Place a couple of tablespoons of extra-virgin olive oil in a non-stick frying pan and once it has reached the necessary heat (the oil should sizzle), add the slices of breaded tuna and cook them 1 minute per side, turning them once. Do not overcook so that the tuna remains pink inside, the tuna must not turn white otherwise the meat will be harder. Remove the tuna in pistachio crust from the pan and cut it into slices 2 cm (1in) thick, then lay them on a serving plate and serve immediately.

Nutritional Facts for 1 Serving Energy Kcal 413 Carbohydrates g 7.1 of which sugars g 2.8 Protein g 36.6 Fats g 26.4 of which saturated g 6.92 Fiber g 3.3 Cholesterol mg 105 Sodium mg 419.

Useful Tips

If you don't like poppy seeds you can replace them with black sesame seeds. Before consuming raw, marinated, or imperfectly cooked fish, it is recommended to freeze for at least 96 hours at -18 degrees in the freezer. It is recommended to eat the tuna in pistachio crust at the moment. If you have purchased fresh fish, you can freeze the slices already breaded when raw and thaw them in the refrigerator before cooking them. SWORDFISH ROLLS 25 Min - Kcal 175 - 4 Servings

Ingredients 4 slices of swordfish, 50 g – 1,8 oz – 1/4 cup each 8 basil leaves 100 g – 3,5 oz – 1/3 cup of auburn tomatoes For the filling: chili powder to taste, 1/2 garlic clove, 3 basil leaves 20 g – 0,7 oz – 1 tablespoon of green olives 20 g – 0,7 oz – 1 tablespoon of salted capers 40 g – 1,4 oz – 4 tablespoons of breadcrumbs 140 g of – 5 oz – 2/3 cup auburn tomatoes 30 g – 1 oz – 3 tablespoons of extra virgin olive oil fine salt to taste

Cooking Instructions 1. Start by preparing the filling: chop the olives and capers with a knife, cut the tomatoes in half, remove the seeds and dice them. 2. In a bowl mix the breadcrumbs, capers, chopped olives, chopped garlic clove and tomatoes, half a teaspoon of chili pepper, fresh basil, salt, and drizzle with oil. 3. Then deal with the preparation of the swordfish: cut the fish slices in half, stuff each slice with the filling, about 16 gr (0,5 oz - 1/16 cup) of the mixture, first fold the side edges of the fillet so that the filling does not come out, roll it up and secure the swordfish rolls with toothpicks. 4. Cut the tomato into slices and set them aside, grease an oven dish with oil, place the roulades inside and thread a slice of tomato and a basil leaf on one side, continue in this way with the remaining morsels; before baking, sprinkle the swordfish roulades with a handful of

breadcrumbs and drizzle with olive oil. 5. Bake in a preheated static oven at 180 °C - 356 °F for just 10 minutes (or in a ventilated oven at 160 °C - 320 °F for about 8 minutes). When the fish rolls are golden brown on the surface, take them out of the oven and serve them piping hot!

Nutritional Facts for 1 Serving Energy Kcal 175 Carbohydrates g 10.8 of which sugars g 3.3 Proteins g 9.7 Fats g 10.3 of which saturated g 1.75 Fiber g 1.5 Cholesterol mg 31 Sodium mg 689.

Useful Tips These rolls can also be prepared with a fillet of sea bream or sea bass. You can also replace the tomato slices accompanying the rolls with other vegetables of your choice: zucchini, peppers, or eggplant. OVEN-BAKED KING PRAWNS 30 Min - Kcal 236 - 4 Servings

Ingredients 12 King Prawns 40 g – 1,4 oz – 4 tablespoons of lemon juice 60 g – 2,1 oz – 1/4 cup of extra virgin olive oil fine salt to taste black pepper to taste parsley to taste

Cooking Instructions 1. Start by cleaning the prawns: remove the legs of the prawns, remove the carapace, or the shell that covers the prawn, taking care not to remove either head or tail, to be left attached to the prawn as decoration. 2. Now remove the internal intestines: cut into the back of the shrimp with a small knife and remove the dark filament, the intestines of the shrimp, pulling it gently with the blade of the knife or a toothpick. Wash the clump of parsley and chop it very finely. 3. Squeeze the lemon juice, then prepare the citronette that will be used to

flavor the baked prawns: put the parsley in a small bowl, pour in the lemon juice, olive oil, and salt and pepper to taste. 4. Emulsify the sauce well and set it aside. Take a rectangular ovenproof dish, place the cleaned prawns close together, one next to the other, and season with the citronette poured directly over the crustaceans. 5. Cover the shrimp with a sheet of baking paper, which will serve to keep the moisture inside so they stay tender. Bake in a static oven preheated to 200 °C - 392 °F for 10-12 minutes. When cooked, take your baked prawns out of the oven and serve them piping hot!

Nutritional Facts for 1 Serving Energy Kcal 236 Carbohydrates g 4.4 of which sugars g 4.4 Protein g 18.6 Fats g 15.9 of which saturated g 2.31 Fiber g 0.5 Cholesterol mg 203 Sodium mg 496.

Useful Tips To flavor the citronette you can also use some mint leaves that will give a fresh note to the sauce! It is preferable to eat the baked prawns freshly prepared, alternatively you can store them in the refrigerator for up to 1 day, sealed in an airtight container. You can freeze the baked prawns if you have used fresh fish. PAN-FRIED CODFISH FILLET 20 Min - Kcal 342 - 4 Servings

Ingredients 4 cod fillets 600 g – 21,2 oz – around 3 cups each 30 g – 1 oz – 3 tablespoons pine nuts 80 g – 2,8 oz - 3/8 cup of clarified butter 50 g – 1,8 oz – 4 tablespoons of 00 flour fine salt to taste, black pepper to taste, 1 tablespoon of parsley to chop 10 g – 0,4 oz, 150 g – 5,2 oz – 2/3 cup of water

Cooking Instructions 1. Toast the pine nuts over moderate heat for 2-3 minutes until golden brown, then set aside. In the meantime, chop the parsley, which you

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will need later. Pour the clarified butter into a saucepan and let it melt over gentle heat. In the meantime pour the flour into an oven dish, season with salt and pepper. When the butter is completely melted, flour the cod fillets, turn up the heat, and place them in the pan. Quickly continue breading the other fillets and gradually place them in the pan. Leave to cook for a couple of minutes over high heat, to obtain a golden crust, then turn the fillets with the aid of a kitchen spatula and continue cooking for a further 2 minutes. Then transfer the cod fillets to a plate and keep warm. In the same pan where you have just cooked the cod, pour the water, and let it cook over high heat for a few seconds until you obtain a creamy sauce; then add the chopped parsley, mix everything and adjust the salt and pepper. Let the water evaporate completely: it will take about 4-5 minutes. At this point, transfer the fillets to a serving dish; then use a spoon to scoop out the sauce from the pan and place it on the fillets. Finish with the toasted pine nuts and your pan-fried cod fillet and serve while still hot.

Nutritional Facts for 1 Serving Energy Kcal 342 Carbohydrates g 10.4 of which sugars g 0.9 Protein g 27.3 Fat g 21.3 of which saturated g 10.49 Fiber g 0.6 Cholesterol mg 123 Sodium mg 400.

Useful Tips Scent the cherry tomatoes with basil instead of oregano, or use fresh! Store your Mediterranean-style salmon fillets for up to 1-2 days in an airtight container stored in the refrigerator. Freezing is not recommended. I suggest using only fresh cod fillets, not thawed ones, to prevent them from flaking during cooking. Moreover, to obtain a crispy crust, it is preferable to use clarified butter as indicated; if you are not able to find it use a similar amount of classic butter and add 2-3 tablespoons of olive oil. STEWED SALT COD 70 Min - Kcal 367 - 4 Servings

Ingredients

500 g – 17,6 oz – around 2 cups of desalted codfish 200 g – 7 oz – around 3/4 cup of golden onions 100 g – 3,5 oz – 3/8 cup of flour 00 600 g – 21,2 oz – around 2 cups and half of tomato puree 40 g – 1,4 oz – 4 tablespoons of extra virgin olive oil 30 g – 1 oz – 3 tablespoons of salted capers (to be desalted) 60 g – 2,1 oz – 1/4 cup of taggiasca olives 1 tablespoon of dried oregano 40 g – 1,4 oz – 4 tablespoons of white wine black pepper to taste, fine salt to taste, parsley to taste.

Cooking Instructions 1. Put the capers to desalinate: pass them repeatedly under running water. Then proceed to make sure that there are no bones in the flesh of the fish. Running your fingers over the flesh you should feel them, so if there are any, remove them with the help of pliers. Then cut the piece of cod into 4 pieces, each about 3 cm (1 in) in size, keeping the skin on as this will keep the fish compact during cooking. Finally, clean and thinly slice the onion. 2. Move to the stove and place a saucepan on the stove. Pour in first the oil and then the onions and sauté over a gentle heat, stirring occasionally, for about 4-5 minutes. As soon as they are softened, set the onions aside, taking care not to get any of the oil on them, and quickly flour the salt cod. Remember to remove any excess flour. 3. Turn up the heat and then pour in the codpieces, it will take 1-2 minutes per side, so turn as soon as they are golden brown. Deglaze with the white wine, and as soon as the alcohol evaporates lower the temperature a bit and add the tomato puree. Add the onions to the seasoning and then add the olives and desalted capers, sprinkle with oregano, and final season with a pinch of salt and pepper. Stir gently, cover with a lid and cook for about 40 minutes over low heat. 4. Here is your stewed salt cod, all you have to do is add fresh parsley to taste and enjoy it with slices of bread.!

Nutritional Facts for 1 Serving Energy Kcal 367 Carbohydrates g 27.3 of which sugars g 8.5 Proteins g 32.6 Fats g 13.5 of which saturated g 2.09 Fiber g 4.3 Cholesterol mg 63 Sodium mg 2983.

Useful Tips Keep the sauce a little more liquid recreating a sort of soup, the croutons will go well with the salt cod! If you want to add a little spice to the dish, add 1 crushed chili pepper to the sauce. SHRIMP SKEWERS 35 Min - Kcal 126 - 6 Pieces

Ingredients 500 g – 17,6 oz – 2 cups of shrimps 4 tablespoons of extra virgin olive oil 2 zucchini 2 carrots 00 flour to taste fine salt to taste black pepper to taste 1/2 glass of white wine

Cooking Instructions 1. Wash the zucchini well, remove the ends, and cut them into julienne strips. Peel the carrots and cut them into julienne strips, then leave them in a colander so that they lose their excess water. Peel the shrimps and, after flouring them, thread them onto wooden skewers. 2. In a pan put some oil and add the shrimp's skewers, add wine, salt, and pepper. Remove the skewers and keep them warm, add more oil to the pan and add the vegetables that will have to cook for a few minutes to be still rather crispy, finally add salt. 3. Serve the shrimp skewers on a bed of vegetables accompanied by lemon wedges.

Nutritional Facts for 1 Serving Energy Kcal 126 Carbohydrates g 10.2 of which sugars g 3.8 Proteins g 7.3 Fats g 5.6 of which saturated g 0.83 Fiber g 1.5 Cholesterol mg 62 Sodium mg 217.

Useful Tips

Scent the cherry tomatoes with basil instead of oregano, or use fresh! Store your Mediterranean-style salmon fillets for up to 1-2 days in an airtight container stored in the refrigerator. Freezing is not recommended. I suggest using only fresh cod fillets, not thawed ones, to prevent them from flaking during cooking. Moreover, to obtain a crispy crust, it is preferable to use clarified butter as indicated; if you are not able to find it use a similar amount of classic butter and add 2-3 tablespoons of olive oil.

VEGETABLE MAINS AND SIDE

PEPERONATA 65 Min - Kcal 183 - 4 Servings

Ingredients 1000 g – 35,3 oz – 4 cups and half of red, yellow, and green peppers 400 g – 14,1 oz – around 2 cups of red Tropea onions 400 g – 14,1 oz – around 2 cups of tomato puree 40 g – 1,4 oz – 4 tablespoons of extra virgin olive oil 2 garlic cloves fine salt to taste black pepper to taste

Cooking Instructions 1. Wash and dry the peppers. Then slice them lengthwise, all around the core, remove the white filaments, and cut them into thin slices. Clean and slice the onions as well. 2. In a large saucepan, pour a little oil and the garlic cloves, cleaned but whole. Heat and then add the onions. Stew the onions over mediumlow heat for about 15 minutes, stirring occasionally. 3. When they are softened and have released their water, pour in the peppers. Season with salt and pepper, then stir and cover with a lid 10: cook peppers for about 15 minutes more, over medium heat. After this time the peppers will have softened, remove the garlic cloves, pour in the tomato puree, stir and cook for another 15 minutes, still with the lid on. 4. Once cooked, your peperonata is ready to be enjoyed hot, warm, or even cold to accompany main courses of meat, fish, or cheese!

Nutritional Facts for 1 Serving Energy Kcal 183 Carbohydrates g 18.2 of which sugars g 18 Protein g 3.9 Fats g 10.6 of which saturated g 1.56 Fiber g 4 Sodium mg 357.

Useful Tips You can substitute tomato puree with ripe tomatoes for sauce if you prefer, in the same amounts. You can flavor with fresh basil or parsley! The

peperonata can be stored for 2-3 days in the refrigerator sealed in an airtight container. Freezing is not recommended. FENNEL AND ORANGE SALAD 20 Min - Kcal 245 - 6 Servings

Ingredients 840 g – 29,6 oz –3 cups and half of fennels 2 oranges, salt to taste 50 g – 1,8 oz – 4 tablespoons of pine nuts 20 g – 0,7 oz – 2 tablespoons of raisins 50 g – 1,8 oz – 4 tablespoons of extra virgin olive oil 3 g – 0,1 oz – 1 teaspoon of apple vinegar 8 g – 0,3 oz – 3 teaspoons of pumpkin seeds

Cooking Instructions 1. Start by squeezing the juice of 1 orange and soaking the raisins in the juice obtained: let them soak for at least 10 minutes. In the meantime, peel the other orange and remove the two ends. Take care to eliminate the bitter white part of the peel. 2. Cut it into very thin slices that you will keep aside. Wash and dry the fennel. Place it on a cutting board and remove the stems and green barbs with a clean cut. Also, remove the base and the harder and woody outer leaves. Then cut the heart into a very thin julienne with the help of a mandoline. 3. Transfer to a bowl with acidulated water to preserve the color until use. Now pour the pine nuts into a non-stick pan and toast them for a few minutes: keep them aside so that they cool down. In the meantime, the raisins will be softened: drain them and set them aside, while you pour the juice into a high-sided container, adding the vinegar. 4. Add the oil and salt to taste and blend all the ingredients with an immersion blender. You should obtain a homogeneous emulsion. At this point, you will have all the ingredients ready to compose your salad: drain the fennels and pour them into a large bowl to which you will add the raisins. Add the oranges, season with the emulsion you have obtained, and the pine nuts. 5. Give it a crunchy note by pouring in the pumpkin seeds and mix all the

ingredients well. Your fennel and orange salad is now ready to be brought to the table!

Nutritional Facts for 1 Serving Energy Kcal 245 Carbohydrates g 11.6 of which sugars g 11.2 Protein g 6.1 Fats g 19.4 of which saturated g 2.83 Fiber g 4.6 Sodium mg 470.

Useful Tips To make this salad even fancier, add some chopped black olives or sundried tomatoes! Serve your fennel and orange salad as soon as it's ready. If leftover you can store them in the refrigerator in an airtight container for up to 1 day. I do not recommend freezing. BAKED VEGETABLES 120 Min - Kcal 173 - 6 Servings

Ingredients 300 g – 10,6 oz – 1 and 1/4 cup of potatoes 250 g – 8,8 oz – 1 cup of zucchini 200 g – 7 oz – 3/4 cup of carrots 100 g – 3,5 oz – 3/8 cup of eggplants 1 red bell pepper, 1 red onion, 2 garlic cloves 50 g – 1,8 oz – 4 tablespoons of extra virgin olive oil 50 g – 1,8 oz – 4 tablespoons of pecorino cheese to grate 15 g - 0,5 oz – 1/16 cup of breadcrumbs 1 tuft of parsley, salt to taste, pepper to taste

Cooking Instructions 1. Wash and dry all the vegetables, then peel the potatoes and cut them into 1 in (2 cm) pieces. Peel the zucchini and cut them into pieces the same size as the potatoes. 2. Proceed in the same way with the eggplants. Cut the peppers in half, remove the stalk and seeds, and then cut them into small pieces, always 2 cm (1 in). Peel the carrots and cut them into 2 cm (1 in) rounds. Peel the onion, slice it coarsely and then quarter the slices. 3. Chop the fresh parsley and keep it aside. Take an oven dish, grease it

with oil and distribute all the vegetables and garlic cloves inside. Season with salt and pepper and drizzle with a little olive oil, then stir to season. 4. Now in a bowl pour the breadcrumbs, grated cheese, and chopped parsley and stir with a spoon to mix the ingredients. Spread the breadcrumbs over the vegetables and bake in a static oven preheated to 180 °C - 356 °F for 80 minutes. Then continue cooking for 10 minutes at 200 °C - 392 °F in grill mode, to obtain a golden gratin on the surface. When cooked, take your baked vegetables out of the oven and let them cool before serving.

Nutritional Facts for 1 Serving Energy Kcal 173 Carbohydrates g 13.2 of which sugars g 4.3 Protein g 4.8 Fats g 11.3 of which saturated g 2.75 Fiber g 3 Cholesterol mg 9 Sodium mg 413.

Useful Tips This recipe calls for summer vegetables, but you can vary them according to what's available in the season: pumpkin and mushrooms in the fall, thistles, and cauliflower in the winter, asparagus, and artichokes in the spring... choose your favorite mix! You can store baked vegetables in the refrigerator, in an airtight container, for up to 2 days. I do not recommend freezing them. CRISPY POTATOES 40 Min - Kcal 75 - 20 Pieces

Ingredients 4 large potatoes 2 tablespoons of 00 Flour 2 sprigs of rosemary fine salt to taste black pepper to taste for frying: olive oil to taste

Cooking Instructions

1. Wash and peel the potatoes, then cut them into strips and place them in a bowl. Add a couple of tablespoons of flour, the coarsely chopped rosemary needles, and stir to combine the ingredients. 2. Add the pepper and salt. Pour a couple of fingers of oil into a pan and let it heat (180 °C - 356 °F), then take the mixture by spoonfuls and place them in the hot oil, mashing the pancake with the tines of a fork. Let the pancake brown on both sides and then place it to drain off excess oil on paper towels. Serve the crispy potato pancakes while still hot!

Nutritional Facts for 1 Piece Energy Kcal 75 Carbohydrates g 6.2 of which sugars g 0.3 Protein g 0.7 Fats g 5.3 of which saturated g 0.78 Fiber g 0.6 Sodium mg 99.

Useful Tips The crispy potatoes are delicious fried morsels to eat as an appetizer or as a second course and that will make you great success. The crispy potatoes can be prepared with many ingredients such as peas or ham. I propose the classic one made only with potatoes, pepper, and rosemary. The intense aroma of rosemary makes the crispy potato even more delicious while their crunchy texture presents them as a delicious dish. GRATINATED BROCCOLI 45 Min - Kcal 241 - 4 Servings

Ingredients 600 g – 21,2 oz – 3 cups of broccoli 25 g – 0,9 oz – 3 tablespoons of Parmesan cheese DOP black pepper to taste For the béchamel: 500 g – 17,6 oz – 2 cups of lactose-free milk 40 g – 1,4 oz – 3 tablespoons of 00 flour 50 g – 1,8 oz – 4 tablespoons of lactose-free butter nutmeg to taste, fine salt to taste

Cooking Instructions

1. Separate the broccoli florets from the stems, rinse them under running water, then bring a pan full of water to the boil and blanch the florets for 3-4 minutes. Then drain them and place them in a bowl filled with water and ice. In this way, they will cool down while maintaining their color. In the meantime, prepare the lactose-free béchamel sauce: put a pot of lactose-free milk on the stove and bring it to a boil. Separately, in another saucepan, melt the butter over very low heat. 2. Once the butter has melted, pour in the flour by sprinkling, stirring it with a whisk so as not to form lumps. Flavor the hot milk with grated nutmeg and a pinch of salt, once the butter has melted, pour in a small amount of milk to thin the mixture with the whisk then pour in the rest. 3. Continue cooking over moderate heat for 5-6 minutes stirring with a whisk until a thick sauce is obtained. Now drain the broccoli from the ice water, take an ovenproof dish, spread a layer of béchamel sauce on the bottom of it. 4. Then lay the drained broccoli on top and cover with the remaining béchamel sauce, sprinkle the surface with grated Parmigiano and black pepper, gratinate in the oven at 200 °C - 392 °F for 20 minutes until a golden crust forms on the surface; your broccoli gratin is ready to be enjoyed.

Nutritional Facts for 1 Serving Energy Kcal 241 Carbohydrates g 18.8 of which sugars g 11.1 Protein g 11.7 Fats g 13.3 of which saturated g 7.7 Fiber g 4.4 Cholesterol mg 40 Sodium mg 412.

Useful Tips For those who like crunchy notes, simply spread some breadcrumbs on the surface of the pan before baking. Store broccoli gratin in the refrigerator for 2-3 days. You can freeze them and then thaw them directly in the oven if you used fresh ingredients. GRATINATED FENNEL IN PAN 40 Min - Kcal 137 - 4 Servings

Ingredients 1500 g – 52,9 oz – 6 cups and half of fennel (to clean)

30 g – 1 oz – 3 tablespoons of gluten-free breadcrumbs 30 g – 1 oz – 3 tablespoons of taggiasca olives 1 orange peel, 1 teaspoon of dried chervil dried oregano to taste. dried parsley to taste dry rosemary to taste, dried thyme to taste, fine salt to taste 40 g – 1,4 oz – 4 tablespoons of water 30 g – 1 oz – 3 tablespoons of extra virgin olive oil

Cooking Instructions 1. Wash and clean the fennels by removing the base and top, then remove the outermost layer. Divide the fennel in half and cut it into thin slices; you should get about 900 g (31.7 oz - 4 cups) of cleaned fennel. Transfer the fennel to a bowl and drizzle with 0.5 oz (1 tablespoon) of oil and the mixture of dried oregano, parsley, rosemary, and thyme. Also, add the salt and chervil, then stir well to season. 2. Heat the remaining oil in a large frying pan, add the fennel and cook for 5 minutes over high heat. At this point, add the grated orange zest and water, lower the heat and cook with the lid on for 10 minutes. 3. After this time, add the olives and breadcrumbs, then turn up the heat again and stir for about a minute until the breadcrumbs are golden brown. Your fennel au gratin in a pan is ready to be served!

Nutritional Facts for 1 Serving Energy Kcal 137 Carbohydrates g 9.7 of which sugars g 4 Protein g 3.4 Fats g 9.4 of which saturated g 1.35 Fiber g 6.3 Sodium mg 570.

Useful Tips If you wish, you can further flavor this recipe by adding some sun-dried tomatoes in oil and toasted pine nuts! You can vary the proposed mix of flavors by using, for example, fresh parsley instead of chervil. Fennel au gratin in a pan can be stored in the refrigerator for 2 days, in an airtight container. Alternatively, you can freeze them. TRIFOLIATED MUSHROOMS 20 Min - Kcal 196 - 4 Servings

Ingredients

800 g – 28,2 oz – 3 cups and half of mixed mushrooms (porcini, champignon, chanterelles, pleurotus) 1 garlic clove parsley to taste. 30 g – 1 oz – 3 tablespoons of butter 40 g – 1,4 oz – 4 tablespoons of extra virgin olive oil

Cooking Instructions 1. Clean the different types of mushrooms. I used porcini, champignon, pleurotus and chanterelles. Start with the porcini: remove the earthy part with a small brush, you can also use a dry cloth. Cutaway the earthy part of the stem with a small knife. Clean the other mushrooms in the same way. If they are very dirty, you can quickly rinse them under running water. 2. Thinly slice the porcini mushrooms, champignons, and chanterelles. Also, slice the pleurotus mushrooms. Heat the butter in a non-stick pan with the oil and the garlic clove cut in half. Add the firmer porcini mushrooms to the pan, sauté over high heat for a couple of minutes and then add the other mushrooms. Cook for a couple more minutes over high heat, stirring very gently to prevent the mushrooms from falling apart during cooking. 3. Season with salt and pepper and add the finely chopped parsley. Remove from the heat and serve the trifle mushrooms hot or cold depending on how you want to use them.

Nutritional Facts for 1 Serving Energy Kcal 196 Carbohydrates g 2.6 of which sugars g 2.2 Protein g 7.1 Fats g 17.5 of which saturated g 5.36 Fiber g 4.7 Cholesterol mg 19 Sodium mg 93.

Useful Tips Contrary to what you might think, mushrooms need to be cooked quickly, otherwise, they risk becoming a kind of mush: if we want to keep their shape, therefore, remember to use a high flame. If you want to keep the mushrooms trifoliated for other preparations, leave the cooking process halfway through, without adding parsley and salt: you will complete it when the time comes. If you use Chiodini, remember to clean and blanch them for 15 minutes to remove toxins.

CABBAGE AND CARROT SALAD 20 Min - Kcal 112 - 4 Servings

Ingredients 500 g – 17,6 oz – 2 cups of cabbage 150 g – 5,3 oz – 2/3 cup of carrots 1 fresh spring onion For the dressing 150 g – 5,3 oz – 2/3 cup of low-fat yogurt 1 tablespoon white wine vinegar, 3 tablespoons of mayonnaise 1 teaspoon of mustard, 1 tablespoon sugar 2 tablespoons chopped chives fine salt to taste, black pepper to taste

Cooking Instructions 1. Start by peeling the carrots and cutting them into julienne strips (or you can simply buy carrots already cut into sticks). Remove the outer leaves of the cabbage and cut the rest into thin slices, making a julienne. Mix the cabbage and carrots in a salad bowl and add the spring onion, sliced very finely. 2. Then prepare the sauce: in a bowl, mix the low-fat yogurt with the mayonnaise, then add the mustard, vinegar, sugar, salt, and pepper. Lastly, add the chives (keeping some for decoration). Taste and adjust the salt if necessary. 3. Dress the julienne vegetables with the dressing. Serve the cabbage and carrot salad immediately or keep it in the fridge!

Nutritional Facts for 1 Serving Energy Kcal 112 Carbohydrates g 9.8 of which sugars g 9.4 Protein g 4.8 Fats g 6 of which saturated g 0.86 Fiber g 5 Cholesterol mg 6 Sodium mg 409. ZUCCHINI SALAD 40 Min - Kcal 99 - 4 Servings

Ingredients

800 g – 28,2 oz – 3 cups and half of zucchini 4 basil leaves 4 mint leaves 1 tablespoon of coarse salt extra virgin olive oil to taste fine salt to taste, black pepper to taste 1 garlic clove

Cooking Instructions 1. Start by washing the zucchini under running water. Dry them with a cloth and place them on a cutting board, then hull them, removing the two ends. Then divide the zucchini in half. 2. Cut it in half lengthwise and start cutting slices about 1, 5 cm (0.5 in) wide. Now take a large pot, fill it with water and bring to a boil. Then pour the sliced zucchini into the boiling water. Add a tablespoon of coarse salt and let it cook for 10 minutes. After 10 minutes, drain the zucchini with a colander and let them cool. Then transfer the zucchini to an ovenproof dish and drizzle with extra-virgin olive oil. 3. Salt and pepper the zucchini to taste and add a peeled garlic clove. Then add the chopped mint leaves and basil leaves. Mix everything with a fork or spoon and your zucchini salad with mint and basil is ready to be served and eaten either warm or cold. If you're not serving right away, keep it in the fridge until ready.

Nutritional Facts for 1 Serving Energy Kcal 99 Carbohydrates g 3.1 of which sugars g 2.9 Protein g 2.6 Fats g 8.5 of which saturated g 1.24 Fiber g 2.8 Sodium mg 1819.

Useful Tips For those who like crunchy notes, simply spread some breadcrumbs on the surface of the pan before baking. Store broccoli gratin in the refrigerator for 2-3 days. You can freeze them and then thaw them directly in the oven if you used fresh ingredients. You can store the zucchini salad with mint and basil in the refrigerator well covered with foil or in an airtight container for up to 2 days. Freezing is not recommended. GREEN BEAN SALAD

40 Min - Kcal 247 - 4 Servings

Ingredients 250 g – 8,8 oz – 1 cup of green beans 100 g – 3,5 oz – 3/8 cup of cherry tomatoes (red, yellow, green) 1 shallot 1 tablespoon of seed oil, 1 tablespoon whole cane sugar 30 g – 1 oz – 3 tablespoons of water 15 g – 0,5 oz – 1 tablespoon of flaked almonds 20 g – 0,7 oz – 2 tablespoons of feta cheese For the sauce: 1 tablespoon of mustard, 1 lemon juice 70 g – 2,5 oz – 1/3 cup of seed oil fine salt to taste, black pepper to taste

Cooking Instructions 1. Start by cleaning the green beans. Remove the two ends of the beans, then rinse them well and cut them in half or three parts, depending on their size. Blanch them for 10 minutes in boiling water. 2. After the time has elapsed, drain the almonds in a bowl with water and ice to stop the cooking process, then drain and set aside. In the meantime, toast the almonds in a frying pan, blanching them for 3 minutes over medium heat: toss them often so that they do not burn. 3. Finally, proceed with the last cooking step, that of the shallots. Clean them and divide them into 4 parts. Place them in a pan already hot with oil and immediately add the sugar. After a few moments of caramelization, add water. Continue cooking for another 5 minutes until the shallots have softened a bit and the bottom has browned. 4. At this point, you can take care of the mustard sauce. Pour the mustard, lemon juice, salt, pepper, and oil into a blender. With the mixer go to emulsify everything and in a few seconds, your sauce will be ready. After rinsing the cherry tomatoes, cut them in half and add them to the green beans in a salad bowl. Garnish with the sauce and give it a quick stir. 5. Finally, add the feta by crumbling it by hand, the toasted almonds, and mix. Here is your colorful and delicious green bean salad: all you have to do is serve it garnished with scallions.

Nutritional Facts for 1 Serving Energy Kcal 247 Carbohydrates g 5.6 of which sugars g 4.9 Protein g 3.7 Fat g 23.3 of which saturated g 3.52 Fiber g 3.1 Cholesterol mg 4 Sodium mg 373. Useful Tips Make your green bean salad richer by adding cubes of bread toasted in a pan with oil and chili, or black olives. EGGPLANT CARPACCIO 15 Min - Kcal 370 - 4 Servings

Ingredients 700 g – 24,7 oz – 3 cups of eggplants 150 g – 5,3 oz – 2/3 cup of extra virgin olive oil 30 ml – 1 oz – 3 tablespoons of lemon juice 8 mint leaves 6 basil leaves 1 garlic clove fine salt to taste, black pepper to taste

Cooking Instructions 1. Start by washing the eggplants under running water and dry them well with a dishtowel. Now remove the stalk with a knife and thinly slice the eggplant lengthwise, each slice should be about 2-3 mm (0.1 in) thick. 2. Once done, place a griddle on the fire and heat it, place the eggplant slices on the griddle, salt them and turn them so that they are cooked on both sides (cook for a couple of minutes or until they are well colored with the typical dark streaks of the grill). 3. Once cooked, place the eggplants on a plate and let them cool. Now deal with the marinade: take an ovenproof dish measuring 28 cm x 18 cm (7 in x 11 in) (alternatively you can use a larger or smaller dish, making sure that the eggplant is always in contact with the marinade so that it absorbs the aromatic seasoning). 4. Pour the oil and lemon juice into the oven dish, add the garlic, salt 10,

and pepper, and finally season with the mint leaves and basil. The marinade is ready. 5. Now dip the eggplants in the marinade, cover the dish with cling film and leave to marinate in the refrigerator for a couple of hours. Serve the eggplant carpaccio cold as an appetizer or side dish.

Nutritional Facts for 1 Serving Energy Kcal 370 Carbohydrates g 5.3 of which sugars g 5.3 Proteins g 2.3 Fats g 37.7 of which saturated g 5.47 Fiber g 5.1 Sodium mg 339.

Useful Tips You can add vinegar (white wine) or juice (of oranges) to the marinade if you want to give it a hint of acidity. If instead, to personalize the carpaccio, you want to work on aromatic herbs, you'll be spoiled for choice! Parsley, thyme, chives... they are all delicious and have a great aroma. Eggplant carpaccio can be stored in the refrigerator in an airtight container for up to a week. It is not recommended to freeze the eggplant carpaccio. BAKED ONIONS 70 Min - Kcal 144 - 4 Servings

Ingredients 500 g – 17,6 oz – 2 cups of white onions 500 g – 17,6 oz – 2 cups of red onions fine salt to taste 1 sprig of parsley 2 tablespoons of breadcrumbs extra virgin olive oil to taste black pepper to taste

Cooking Instructions 1. Start by peeling and cleaning the onions, then boil them for 7/8 minutes in plenty of salted water. Drain them and cut them in half with a sharp knife. 2. Oil an ovenproof dish well and arrange the onions in it with the cut side

facing upwards, season with salt and pepper, cover with plenty of chopped parsley, and sprinkle with breadcrumbs. Finish by drizzling with extra virgin olive oil. Bake at 180 °C 356 °F for 60/75 minutes until the onions are well cooked, wilted, and slightly toasted (check the cooking of the onions by pricking them with a wooden toothpick). 3. If you want to get a gratin and golden effect the last 10 minutes put the oven at 200 °C 392 °F in grill mode. Serve the baked onions piping hot!

Nutritional Facts for 1 Serving Energy Kcal 144 Carbohydrates g 17.9 of which sugars g 12.3 Protein g 3.1 Fats g 6.7 of which saturated g 0.99 Fiber g 2.7 Sodium mg 375.