Cooking Techniques With Olive Oil (3 page)

Many have adopted the Mediterranean diet here in the U.S. simply because it is mainly a plant-based diet, one that supports eating less meat and consuming more wild greens, grains, beans, vegetables, nuts and fruits.
The Harvard School of Public Health
developed a food pyramid that is based on this diet by conducting a study of the inhabitants of Ikaria, Greece and the Sicilians of southern Italy. They and many other researchers, such as the
Blue Zone Research
, have found that the longest living centenarians (people who live to age 100 and above) lived in these regions.

One important key to a healthy diet is to substitute good fats for bad fats, and to avoid trans-fats. This returns us to the subject of olive oil. The love of olive oil is the common thread that the Mediterranean culture embraces in their everyday life. Extra virgin olive oil is the only oil they use in their daily cooking, and has been shown to have a remarkable variety of health benefits. Learn more about the Greek Diet
here
.

Chapter Two:

Poaching with Olive Oil

Poaching in olive oil is a technique that transfers heat from the olive oil to the item being cooked. Always poach at a gentle simmer around 160-180ºF. The meat that is being poached should be totally submerged in the olive oil or liquid. An instant-read thermometer is necessary for an accurate gauge of readiness. When you think about the meat being cooked, think of it as being in a nice warm bath. Vegetables can be partially submerged and the same results are achieved.

So why poach meats or vegetables in a bath of olive oil when there are a multitude of other methods? Just try it and you will become a convert. The meat or vegetable emerges evenly cooked and immensely tender with a subtle hint of the oil’s flavors. Adding herbs and spices to the oil further elevates the aromatic qualities and tastes of a dish.

Tips on Poaching:

• Find the right size pot, not too big, not too small. Food should be snug but not touching.

• A “quivering” movement is the right description of the liquid temperature.

• The poaching oil can be reused again, whether for a vinaigrette or to be used in cooking. Bring the poaching oil to a boil, then allow it to cool to room temperature. After it is cooled, strain the oil and keep it refrigerated. It will keep refrigerated for up to one week.

Poached Rosemary-Garlic Lamb Chops with Mashed Potatoes and Artichokes

Thick lamb loin chops are poached in a fragrant garlic and rosemary bath. Add these lovely silken potatoes as a standout side dish and you have a true Mediterranean meal.

Serves 4

Ingredients:

8 lamb loin chops (about 1-inch thick)

salt and freshly ground pepper

2-4 cups extra virgin olive oil

2 garlic cloves, crushed

2 sprigs fresh rosemary

Garnish Ingredients:

½ teaspoon sea salt

1 tomato, chopped

¼ cup canned artichoke hearts, in water, drained and chopped

1 green onion, chopped

Instructions:

1. Preheat oven to 225ºF.

2. Choose an ovenproof baking dish or pan large enough to submerge the chops without touching one another.

3. Add rosemary and garlic to the pan.

4. Sprinkle the chops with salt and pepper on both sides. Add to the pan.

5. Pour the olive oil into the pan, covering all the chops completely.

6. Place the chops in the oven.

7. After 20 minutes turn the chops over in the oil, and return pan to the oven for another 10 minutes.

8. Begin the mashed potatoes while the chops are cooking. (See recipe below)

9. Insert an instant-read thermometer into a chop. Temperature for medium is 160ºF.

10. Remove the pan from the oven.

11. Lift the chops out of the oil and place on a paper towel to drain.

12. Before serving, sprinkle with sea salt, tomato, artichoke and onion for garnish.

Mashed Potatoes with Artichokes

Ingredients:

4 russet potatoes, peeled and coarsely chopped

4 garlic cloves, peeled

½ cup warm milk

¼ cup extra virgin olive oil

1 13.75-ounce can artichoke hearts in water, drained, chopped

Salt and pepper to taste

Instructions:

1. Place a large pot of salted water on high heat and bring to boil.

2. Add chopped potatoes and garlic. Bring back to a boil and reduce the heat to medium.

3. Cook 15-20 minutes until a knife inserted into potatoes removes easily. Drain the potatoes.

4. Place the potatoes back in the warm pan to remove any excess moisture.

5. Mash the potatoes using a ricer, food mill or by hand with a fork or spoon.

6. Add warm milk and olive oil. Stir until thoroughly mixed.

7. Stir the chopped artichokes into the potatoes and mix thoroughly. Add salt and pepper to taste.

8. Serve warm alongside the lamb chops.

Poached Tomatoes and Onions in Olive Oil with Fresh Basil

There is nothing like the taste of warm tomatoes poached with two classic flavors, spicy plump garlic cloves and sweet fresh basil. Serve the tomatoes straight from the dish, rustic-style. Add slices of freshly baked bread to scoop up the softened flesh of the tomatoes and the flavored olive oil goodness.

Serves 6

Ingredients:

3 large tomatoes, peeled and cored

3 large onions, peeled and cored

12 fresh basil leaves

3-4 cups extra virgin olive oil

6 garlic cloves, peeled

½ teaspoon salt

¼ teaspoon freshly ground pepper

2-3 fresh basil leaves, julienned for garnish

1 loaf of artisan bread, sliced

Instructions:

1. Heat oven to 375ºF. Line the bottom of a large ovenproof dish with the basil leaves.

2. Place the tomatoes and onions core side down in the dish so they are snug but not touching.

3. Pour enough olive oil to cover the tomatoes and onions halfway. Add the garlic.

4. Bake for 45-60 minutes or until the tomatoes and onions are soft.

5. Sprinkle with salt, pepper and freshly sliced basil

6. Slice and toast the bread and serve with the warm tomatoes and onions.

Poached Tuna with Citrus-Avocado Salad

Deliciously moist tuna steaks, elegantly cooked in an orange-scented olive oil bath, served with a butter lettuce salad and a trio of citrus fruits.

Serves 4

Ingredients:

4 1-inch-thick tuna steaks

½ teaspoon salt

¼ teaspoon freshly ground pepper

2-4 cups extra virgin olive oil zest from one orange

2 bay leaves

Instructions:

1. Preheat oven to 225ºF. Select an ovenproof pan or dish to fit the tuna steaks close but not touching.

2. Sprinkle both sides of the tuna steaks with salt and pepper.

3. Pour the cold oil into the pan and place in oven until the temperature reaches 180ºF.

4. Add the orange zest and bay leaves to the oil. Slowly drop in the tuna steaks.

5. Return the pan to the oven and cook for 20 minutes. The tuna must be cooked thoroughly and have an internal temperature of 130ºF. Because the tuna is being heated at such a low temperature, only when it is completely cooked can you insure that any bacteria has been removed.

6. Place tuna steaks on a plate and keep warm.

Citrus-Avocado Salad

Ingredients:

1 large head of butter lettuce, washed and dried

2 avocados, peeled and sliced

1 orange, peeled and segmented

1 grapefruit, peeled and segmented

1 tangerine, peeled and segmented

½ red onion, peeled and sliced

½ cup toasted sliced almonds

Vinaigrette Ingredients:

½ cup extra virgin olive oil

¼ cup rice wine vinegar

½ cup fresh cilantro, chopped

½ teaspoon salt

¼ teaspoon freshly ground pepper

Instructions:

1. Tear the lettuce into bite size pieces and place in a large bowl.

2. Add the avocados, orange, grapefruit, tangerine and onion.

3. Sprinkle the almonds on top.

4. For the vinaigrette, add the vinegar and salt in a small bowl. Whisk to blend.

5. Add the remaining vinaigrette ingredients. Continue whisking.

6. Serve with the tuna steaks.

Poached Leek and Oregano Chicken Breasts with Asparagus and Pea Orzo

The flavors of this leek and oregano poached chicken will offer you the experience of an alfresco dinner in the Greek countryside. Add the orzo and farm fresh vegetables to this dish to complete the flavors of the Aegean Sea.