It's possible to indulge in delicious food packed with flavor and still eat healthy. It just takes some smart cooking.
Chef Nick Stellino is a cookbook author and television host who feels every meal can be a celebration with the right - and healthy - ingredients. He creates interesting and mouth-watering new ways of introducing one of the world's oldest and healthiest menus to your family table with ease (and applause). "Mediterranean cuisine is filled with aromatic olive oils, fruity vinegars, crunchy nuts, exotic spices, whole fruits and vegetables, lean meats and fish and legumes," he says. "It's all delicious and healthy!"

Olive oil and fruity vinegars are staples of Mediterranean cooking, and Chef Stellino loves some of the new flavor combinations available. "I like using Pompeian OlivExtra Plus with Omega-3 DHA because it delivers added health benefits along with great flavor from its blend of robust-tasting Pompeian Extra Virgin Olive Oil and milder-tasting canola oil," he says. "Also, Pompeian Açai Pomegranate Infused Red Wine Vinegar and Blueberry Pomegranate Infused Red Wine Vinegar are enriched with antioxidants and offer two unique flavors that add zest to salads, vegetables and marinades."
Adding bold, bright flavors to healthy foods you'll love to eat - now that's smart cooking.

Cooking Smarts
Look for ingredients that bring health and nutritional benefits to the table along with great taste. Products and natural foods that have Omega-3 DHA and antioxidants give your body the healthy boost it needs.
-Omega-3 DHA supports brain, eye and heart health throughout life.
-The American Dietetic Association (ADA) recommends 500 mg/day DHA and EPA, in addition to two servings of fish per week, preferably fatty fish.
-Antioxidants help fight the damaging effects of free radicals that have been associated with chronic disease and aging.
-Açai (ah-sci-ee) is a Brazilian rainforest fruit considered tops in antioxidant values.
-Blueberries and pomegranate juice also rank higher than many foods.

Blueberry Pomegranate-Tarragon Marinated Pork Chops
Serves 4

 

 

 

4  4-ounce boneless pork chops
Blueberry Pomegranate-Tarragon Marinade recipe
Paprika to taste

Pour marinade over pork chops and turn pieces several times to coat evenly. Marinate 30 minutes.
Preheat a lightly oiled grill rack or grill pan over medium high heat. Remove pork chops from marinade (discarding excess marinade). Sprinkle both sides with paprika. Cook pork 4 minutes on each side or until barely pink in center.

Blueberry Pomegranate-Tarragon Marinade
Serves 4 (makes about 1/2 cup marinade)

1/3 cup Pompeian Blueberry Pomegranate Infused Red Wine Vinegar
2  tablespoons Pompeian Extra Virgin Olive Oil
1  tablespoon lemon juice
1  tablespoon Dijon mustard
1 1/2  teaspoons dried tarragon
1  garlic clove, minced
1/2  teaspoon salt
1/2  teaspoon coarse ground black pepper

Combine all ingredients in a jar, secure with a tight-fitting lid and shake vigorously.

Nutrition information per serving, 1/4 of recipe: 190 calories, 9 g total fat (2.5 g saturated fat, 0 g trans fat), 65 mg cholesterol, 260 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugars, 24 g protein, Vitamin A 0%, Vitamin C 4%, Calcium 4%, Iron 6%

 

Vegetable and Romaine Chopped Salad

Serves 4

Dressing:
1/4  cup Pompeian OlivExtra Plus
1 1/2  to 2 tablespoons Pompeian Açai
Pomegranate Infused Red Wine Vinegar
2  tablespoons whole grain Dijon mustard
2  medium garlic cloves, minced
1/4  teaspoon salt or to taste
Coarsely ground pepper to taste

Salad:

3  cups chopped romaine lettuce
1  cup chopped red cabbage
1/2  cup frozen green peas, thawed
1/2  medium celery stalk, thinly sliced
1/4  cup chopped red onion
1 1/2  teaspoons sesame seeds, toasted

Combine dressing ingredients in a jar, secure with a lid and shake vigorously until well blended.
Combine salad ingredients in medium bowl. Toss salad with one half the dressing (about 1/4 cup) until well blended. Refrigerate remaining dressing up to 1 week for later use.

Nutrition information per serving, 1/4 of recipe: 100 calories, 8 g total fat (0.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 150 mg sodium, 8 g carbohydrate, 3 g fiber, 3 g sugars, 2 g protein, Vitamin A 60%, Vitamin C 45%, Calcium 4%, Iron 6%

 

Asiago, Eggplant and Tomato Ratatouille
Serves 8 (1/2-cup servings)

1/4  cup Pompeian OlivExtra Plus
1 1/2  cups chopped green bell pepper
1  cup chopped onions
8  ounces eggplant, cut into 1/2-inch cubes (3 cups)
2  medium, fresh garlic cloves, minced
1  pint sweet grape tomatoes, halved
1/2  of a 15.5-ounce can, preferably no salt added cannellini or navy beans, rinsed and drained
1/3  cup Pompeian Burgundy Cooking Wine
3  tablespoons Pompeian Red Wine Vinegar
1/4  teaspoon dried red pepper flakes
1/2  cup chopped fresh basil, or to taste
1  ounce grated Asiago cheese

Heat 1 tablespoon oil in large nonstick skillet over medium high heat. Cook peppers and onions 4 minutes or until onions are translucent, stirring frequently. Add eggplant and garlic; cook 5 minutes or until eggplant is tender. Stir in tomatoes and beans, and cook 3 minutes. Add wine, vinegar, and pepper flakes. Cook 2 minutes or until tomatoes are slightly soft.
Remove from heat, stir in basil and salt and pepper to taste. Sprinkle evenly with cheese.

Nutrition information per serving, 1/8 of recipe: 130 calories, 8 g total fat, (1 g saturated fat, 0 g trans fat), 5 mg cholesterol, 115 mg sodium, 11 g carbohydrate, 4 g fiber, 3 g protein, Vitamin A 10%, Vitamin C 40%, Calcium 6%, Iron 4%

 

Sweet Lime and Blueberry Pomegranate Vinegar Marinated Chicken Breasts
Serves 4

 

 

 

 

 

4  4-ounce boneless skinless chicken breasts, rinsed and patted dry
Sweet Lime and Blueberry Vinegar Marinade recipe
1  medium lime, cut in wedges

Pour marinade over chicken breasts and turn pieces several times to coat evenly. Marinate 30 minutes.
Preheat a lightly oiled grill rack or grill pan over medium high heat. Remove chicken from marinade (discarding excess marinade). Cook chicken 4 to 6 minutes on each side or until no longer pink in center.
Serve with lime wedges.

Sweet Lime and Blueberry Vinegar Marinade

Serves 4 (makes about 3/4 cup marinade total)
1/4  cup Pompeian Blueberry Pomegranate Infused Red Wine Vinegar
1/2  cup packed mint leaves
1  tablespoon grated lime rind
3  tablespoons lime juice
2  tablespoons Pompeian
Extra Light Tasting Olive Oil
1 1/2  tablespoons sugar
3/4  teaspoon salt

Combine all ingredients in a blender, secure with a tight-fitting lid and puree until smooth.

Nutrition information per serving, 1/4 of recipe: 170 calories, 5 g total fat (1 g saturated fat, 0 g trans fat), 65 mg cholesterol, 290 mg sodium, 3 g carbohydrate, 0 g fiber, 2 g sugars, 26 g protein, Vitamin A 6%, Vitamin C 15%, Calcium 2%, Iron 6%

For more recipes and cooking videos, visit Pompeian.com.

 

Article and photos courtesy of Family Features

 

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