Italian09.xhtml

How to Cook Like an Italian

Roasted Peppers/Peperoni arrostiti

Dried Beans/Fagioli secchi

Braised Cannellini Beans/Fagioli cannellini

Lentils/Lenticchie

Polenta/Polenta

Homemade Vegetable Stock/Brodo di verdura

Homemade Seafood Stock/Brodo di pesce

Homemade Chicken Stock/Brodo di pollo

Homemade Meat Stock/Brodo di carne

Fresh Bread Crumbs/Molliche di pane

Homemade Croutons/Crostini

“Tutto fa brodo.”
“Every little bit counts.”
—Italian proverb

These simple recipes are the backbone of the Italian kitchen. Replacing store-bought ingredients with these homemade staple ingredients will improve the overall taste of your dishes, and save you time and money, while cutting excess sodium, calories, and preservatives from your meals. Whenever I prepare these recipes, I make them in large quantities and store them; every recipe in this chapter can be prepared and then frozen for later use. With roasted peppers, stocks, beans, lentils, and fresh bread crumbs in your freezer, you’ll always be prepared to whip up healthful, inexpensive soups, pastas, salads, and purées in no time.

Roasted Peppers
(Peperoni arrostiti)

Serving Size: 1/2 large pepper
Prep Time: 5 minutes (plus 30 minutes cooling time)
Cooking Time: Approximately 30–40 minutes

Bell peppers (any color)
Olive oil

1. Preheat oven to 500°F. Place whole bell peppers on a baking sheet and place in the oven for 30–40 minutes, or until the skins are wrinkled and peppers are charred, turning them each time a side is charred (approximately twice during cooking).

2. Remove peppers from oven and cover tightly with aluminum foil to create steam. Set aside.

3. When peppers are cool enough to handle, after approximately 30 minutes, cut into quarters, peel off skin, and remove seeds. Place pepper pieces in a jar, cover with olive oil, and seal with a lid. (Drain oil from peppers before using.) Refrigerate for up to 2 weeks. Alternatively, place pepper pieces in a sealable plastic bag and freeze until using.

Choices/Exchanges 1 Vegetable

Dried Beans
(Fagioli secchi)

Serving Size: 1/2 cup cooked beans
Prep Time: 1 hour (or overnight) bean-soaking time
Cooking Time: Approximately 25–50 minutes

Purchasing dried beans and cooking them yourself is more economical and healthful than purchasing the canned variety. Popular bean types used in Italian recipes include cannellini beans, borlotti (cranberry) beans, fava beans, chickpeas, and broad beans. All of these can be prepared in advance using this recipe and then stored in the refrigerator for up to a week for later use in various other recipes.

Dried beans (any variety)
1/4 teaspoon unrefined sea salt

1. All beans must be soaked overnight in cold water, or covered in boiling water for 1 hour prior to cooking.

2. To prepare, drain the soaked beans and place them in a saucepan. Add salt, cover beans with water, and bring to a boil over high heat.

3. Reduce heat to medium-low, cover, and let cook until beans are tender, about 25–50 minutes. (This may take longer depending on the size of the beans.)

4. Drain and cool. If not using right away, store beans in an airtight container in the refrigerator for up to 1 week.

Choices/Exchanges 1 1/2 Starch

Braised Cannellini Beans
(Fagioli cannellini)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 8 hours (or overnight) bean-soaking time
Cooking Time: 30–40 minutes

1 cup dried cannellini beans
4 rosemary sprigs, divided
1 tablespoon extra virgin olive oil
1/4 teaspoon unrefined sea salt

1. In a large bowl, add cannellini beans and enough cold water to cover them by 4 inches. Let soak in a cool place or in the refrigerator for at least 8 hours or overnight.

2. Drain the beans and transfer them to a 2-quart saucepan. Pour in enough water to cover by 2 fingers, and drop in 2 rosemary sprigs. Bring the water to a boil, and then lower the heat so the water is barely at a simmer. Cook until the beans are tender but not mushy, with just enough liquid to cover them, about 30–40 minutes. (If necessary, add more water, 1 tablespoon at a time, to keep the beans covered as they simmer.)

3. Remove the beans from the heat and gently stir in olive oil, sea salt, and 2 more rosemary sprigs. Let the beans stand to cool and absorb the cooking liquid. The end result should be tender beans with a creamy consistency in just enough liquid to coat them. If not using right away, store beans in an airtight container in the refrigerator for up to 1 week.

Choices/Exchanges 1 1/2 Starch, 1/2 Fat

Lentils
(Lenticchie)

Serving Size: 1/2 cup
Prep Time: 1 minute | Cooking Time: 5–30 minutes

Unlike beans, lentils do not need to be soaked overnight. Instead, simply pour the lentils into a shallow bowl and sort through them with your fingers, making sure that there are no stones or unwanted particles.

Dried lentils (any variety)
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1 bay leaf

1. Rinse the lentils in a colander.

2. Place lentils in a saucepan and add enough water to cover the lentils twice. Add sea salt, pepper, and the bay leaf. Bring to boil over high heat. Then reduce heat to low and simmer, uncovered, until lentils are tender, about 5–30 minutes depending on the variety. (Red lentils are the quickest-cooking variety, followed by green and brown, and then black.)

3. If not using right away, store cooked lentils in an airtight container in the refrigerator for up to 1 week.

Choices/Exchanges 1 1/2 Starch

Polenta
(Polenta)

Serves: 8 | Serving Size: 1/2 cup
Prep Time: 2 minutes | Cooking Time: Approximately 30 minutes

Cornmeal is a staple ingredient throughout Italy today. Polenta is an easy and delicious side dish.

4 cups water (or more, if needed)
1 cup dried polenta
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Add 4 cups water to a medium saucepan and bring to a boil over high heat. Slowly pour in the polenta by the handful in a gentle stream, stirring and whisking simultaneously with a whisk or wooden spoon to avoid lumps. Continue stirring until mixture starts to thicken, about 3 minutes.

2. Lower heat to medium-low (or a temperature that allows a very low simmer) and cook for at least 20–25 minutes, stirring about every 5 minutes. Be sure to crush any lumps that may form against the side of the pan. If the polenta is too thick, add 1/2 cup water to soften it. Polenta is done when it easily comes away from the sides of the pan. Add sea salt and pepper.

3. Remove saucepan from heat and cool, allowing polenta to solidify. If not using right away, store polenta in an airtight container in the refrigerator for up to 1 week.

Choices/Exchanges 1 1/2 Starch

Stocks
(Brodo)

I highly recommend making your own stocks because they taste better, are more economical, and contain far less sodium than commercial varieties. Try making stock in large quantities and freezing it, preportioned, so that you’ll always have it on hand to add to your favorite recipes. Each of these recipes yields about 3 1/2 quarts (14 cups) of stock.

Homemade Vegetable Stock
(Brodo di verdura)

Serves: 14 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 30 minutes

1 onion, peeled and halved
1 carrot, peeled, trimmed, and halved
1 stalk celery, trimmed and halved (can include leaves, if desired)
1/4 pound (4 ounces) cherry tomatoes
4 sprigs fresh basil, with stems
1 small bunch fresh flat-leaf parsley, with stems
1/2 teaspoon salt

1. In a large stock pot, place the onion, carrot, celery, cherry tomatoes, basil, and parsley. Cover with 4 quarts (16 cups) water. Bring to a boil over high heat, then reduce heat to medium-low. Add salt and simmer, uncovered, for 30 minutes.

2. Drain stock, reserving liquid. Discard the rest.

Choices/Exchanges Free Food

Homemade Seafood Stock
(Brodo di pesce)

Serves: 14 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 30 minutes

1 onion, peeled and halved
1 carrot, peeled, trimmed, and halved
1 stalk celery, trimmed and halved
Shells from 2 pounds shrimp
1/2 teaspoon salt
1 dried bay leaf
1 tablespoon whole black peppercorns

1. In a large stock pot, place onion, carrot, celery, and shrimp shells. Cover with 4 quarts (16 cups) water. Bring to a boil over high heat, then reduce heat to medium-low.

2. Skim off the residue that forms on top of the stock and discard. Add salt, bay leaf, and peppercorns. Simmer, uncovered, for about 30 minutes.

3. Drain stock, reserving liquid. Discard the rest.

Choices/Exchanges Free Food

Homemade Chicken Stock
(Brodo di pollo)

Serves: 14 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 40 minutes

1 medium onion, peeled and cut in half
1 medium carrot, peeled, trimmed, and cut in half
1 medium stalk celery, trimmed and cut in half
1 1/4 pounds chicken bones or carcasses
1 teaspoon whole black peppercorns
1 dried bay leaf
1/2 teaspoon salt

1. In a large stock pot, place onion, carrot, celery, chicken bones, peppercorns, and bay leaf. Cover with 4 quarts (16 cups) water. Bring to a boil over high heat, then reduce heat to medium-low.

2. Skim off the residue that forms on top of the stock and discard. Add salt and simmer, uncovered, for 40 minutes.

3. Drain stock, reserving liquid. Discard the rest.

Choices/Exchanges Free Food

Homemade Meat Stock
(Brodo di carne)

Serves: 14 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 1 hour

1 medium onion, peeled and cut in half
1 medium carrot, peeled, trimmed, and cut in half
1 medium stalk celery, trimmed and cut in half
3 pounds beef, veal, lamb, or goat bones (shin, leg, rib, or collar), cut into 4-inch pieces
1 dried bay leaf
1 teaspoon peppercorns
1/2 teaspoon salt

1. In a large stock pot, place onion (can be grilled first, if desired), carrot, celery, bones, bay leaf, and peppercorns. Cover with 4 quarts (16 cups) water. Bring to a boil over high heat, then reduce heat to medium-low.

2. Skim off the residue that forms on top of the stock and discard. Add salt and simmer, uncovered, for 40 minutes.

3. Drain stock, reserving liquid. Discard the rest.

Choices/Exchanges Free Food

Fresh Bread Crumbs
(Molliche di pane)

Serves: 16 | Serving Size: 1/4 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

You’ll be amazed at the difference switching from store-bought to fresh bread crumbs will make in your recipes. Try using one of the bread recipes from this book.

1 (8-ounce) loaf dense, day-old country-style bread

1. Cut the loaf of bread into 1-inch cubes and, working in batches if necessary, place them in a food processor, being careful not to fill it more than halfway. Pulse on and off until the crumbs are as fine as possible.

2. If not using immediately, freeze bread crumbs in a plastic freezer bag for up to a month.

Choices/Exchanges 1/2 Starch

Homemade Croutons
(Crostini)

Serves: 4 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 2–5 minutes

2 (1/4-inch) slices Italian bread or any gluten-free bread
1 tablespoon extra virgin olive oil

1. Preheat the broiler to high.

2. Cut slices of Italian or gluten-free bread into 1-inch cubes and place on a baking sheet. Drizzle olive oil onto the bread cubes and toss to combine.

3. Place under the broiler and toast until golden, 1–2 minutes on each side.

Choices/Exchanges 1 Fat