Introduction These recipes are offered to give you some ideas for preparing healthy dishes for your diet. Most of them require no cooking at all, with others, depending on how you plan your meals you can cook once a day. If you don't have a bar-b-q grill handy, or if it's too much trouble, I suggest you buy one of those wonderful old-fashioned cast-iron skillets - an eight or ten-inch diameter will do just fine. I hated washing these when I was a child, but I've found that when seasoned properly (follow the instructions that come with the pan) they work wonders, and can simulating roasting or grilling meats and vegetables. Just paint the pan lightly with a pastry brush dipped in a drop of corn oil so things won't stick. Teflon pans are fine but if you want that slightly-charred effect cast-iron pans are better. In all these recipes I suggest adding salt and pepper at the very end, after you've tasted, as it's best to go easy on the salt. I often substitute the seasoning Mrs. Dash for salt, but it contains garlic and some people don't like that.

Recipes Chicken Salad Chili Con Carne Egg Salad Frittata with Herbs Gazpacho Hamburger with Wine Pasta a la Checca Potato Salad Rice Salad Sandwiches Tuna Salad Various Vegetable Salads

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Chicken Salad

Take 600 grams chicken breasts with bone and cartilage removed and place them in a saucepan with enough water to cover them and boil until cooked thoroughly (about 20 minutes). Or slice each breast in half lengthwise (so the pieces will be thinner) and lay them on a grill or on a hot cast-iron skillet that has been brushed with corn or olive oil. Turn them over after two minutes and cook on the other side. (Don't leave them, they cook fast!) Repeat until all meat has been cooked, put on a plate and let cool. In a mixing bowl place 2 teaspoons light mayonaise, thin it with 2 teaspoons corn or olive oil. Add 1/2 teaspoon dry or regular mustard (French if possible), 3 stalks of tender celery from the center of the bunch cut in tiny cubes, a dash of lemon juice. If desired add 2 teaspoons capers. Cut the cooled chicken into 1/2 inch cubes, add to the bowl, and mix well. Salt and pepper to taste. Make a bed of lettuce leaves (boston, iceberg, or arugola) on each plate, place the chicken salad in the middle, and surround with cherry tomatoes or sliced ripe tomatoes. (makes 4 servings)

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Chili Con Carne

The chili can be made in a big batch and half of it frozen to use later. To make the meat go further it has more veggies than normal. It tastes better if eaten the day after it's made. Take 1 kilo (2.2 pounds) ground (or cut in 1/2 inch cubes) roundsteak (try to have a butcher do it and cut off as much fat as possible) and place it in a large deep saucepan with 4 teaspoons corn or olive oil over a medium fire. Stir often. While it's cooking prepare the veggies: 6 large green peppers, cored and seeded with the white strips removed, cut in 1-inch cubes. 4 large onions (or the equivalent), chopped. 8 stalks tender celery from the center of the bunch, chopped. 1 or 2 cloves garlic if you wish. When the meat has browned add the vegetables and 1 (.750 L) bottle of pureed tomato or the equivalent in canned tomatoes. Add 2 tablespoons concentrated tomato paste, 2 tablespoons chili powder, and 1 tablespoon cumin powder. Make the fire as low as possible, cover the pan leaving a slot open for steam to escape, and simmer for at least an hour. (2 hours is better) Stir now and then to be sure the chili doesn't stick to the bottom. If it gets too thick add some tomato juice or beer. Wait until it's finished cooking to add salt to taste (not more than 1 teaspoon. The chili can be served with the permitted serving of rice if desired, with 1 slice of toast, or 1 taco. (Makes 10 servings)

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Egg Salad

Place 8 eggs in a saucepan, covering them completely with cold water. Place over a medium flame. When the water comes to a hard boil, place a cover on the pan and turn off the fire. Leave for half an hour. Pour off the hot water and let cold water run in the pan. When eggs are cool peel them and use an egg slicer to cut into tiny cubes. In a medium bowl place four teaspoons light mayonaise. Add 2 drops of Worsteshire sauce and 1 drop Tabasco sauce and 1 teaspoon dry mustard. Mix well. Add the chopped eggs, season with salt and pepper to taste.
   :For salad: Make a bed of lettuce on a plate using any variety. Divide the salad in four portions, mound portion of egg in the middle. Garnish with sliced green peppers, cucumbers, radishes, pickles, sottoaceti or tomatoes as desired.
   :For egg salad sandwich: Cut one slice of bread in half diagonally, cover one half with egg salad, cover the other half with sliced tomatoes (to moisten the bread) and lettuce of choice, place them together to make sandwich. Cutting in half makes the sandwich seem bigger! If you want to make the sandwich with two pieces of bread then skip the bread ration at another meal.

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Frittata with Herbs

Beat together 8 eggs with beater or wire whisk in a large bowl. Slice one large onion and cook in a large skillet over a low fire until it turns golden. Add 2 tablespoons chopped fresh parsley (or 1 tablespoon dried parsley), 1 teaspoon thyme, 1 tablespoon chopped chives, and 1 tablespoon chopped marjoram or oregano. Pour in the eggs and cook over low fire for 2 minutes. If desired add some chopped fresh tomatoes or washed and dried zucchini flowers with stems removed arranged in a spoke pattern, or 1 zucchini sliced very thinly. Cover pan with a lid that fits tightly and cook slowly for at least 5 minutes. Check if egg is cooked, if not leave a few minutes longer. When done leave in pan, can be eaten tepid or cold. (Makes 4 servings)

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Gazpacho

Place the following in a vegetable mill or blender: l bottle (.750 L or 1 quart) tomato puree tomato puree like "Pomi" or a kilo of fresh tomatoes with core removed or 2 large cans whole tomatoes. 2 slices bread, dried if possible, 1 onion (size depends on how much you like onions) 2 peeled cucumbers, 3 large green peppers (red if possible for the color) with stem, seeds, and white strips removed, 1 tablespoon extra-virgin olive oil or corn oil 1 teaspoon vinegar, and a clove or garlic if you like garlic. You will have to divide the ingredients, but always place the tomatoes in first to aid the blending. Put the blended vegetables in a large bowl, taste, and add salt and pepper to taste. If the soup is too thick add tomato juice or cold water. If you want to eat it right away add ice cubes, as it tastes better when eaten cold. Serve the gazpacho in chilled bowls, and sprinkle some croutons on top.
For the croutins: Use sliced bread, old and dry if possible, and cut in half-inch cubes. (I save bread crusts in the freezer and use them) In a large Teflon pan (or the cast-iron skillet) add the croutons, making a thick layer. Heat them for at least 15 minutes over a very low flame. Turn with a spatula often. When they are well-toasted add a bit of salt and pepper, or a condiment like Mrs. Dash and some finely-chopped parsley. Sprinkle with 1 tablespoon olive oil. When they have cooled you can put leftover croutons in a plastic bag, close it well, put it in the freezer, and use when needed. For a real treat, fill small bows with chopped cucumbers, fresh tomatoes, green pepper, and onion and let people sprinkle them on top of their soup. I like to make a big bowl of soup and keep it on hand in the refrigerator during the summer. (Makes 8 servings)

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Hamburger

Make four patties from 400 grams of chopped beef with the fat removed. Brush the cast-iron skillet with 1/2 teaspoon corn oil. Place the skillet on the fire and let it get very hot. Put the four hamburgers in the hot pan and cook 2 minutes on each side, more if you like your hamburger well-cooked. Remove the hamburgers and place on a warm plate. Add 1 heaping teaspoon french mustard to the pan and 1 glass red or white wine. Stir well, scraping the pan, cooking for 1 or 2 minutes. Pour over the hamburgers and serve. If desired, place half a hamburger bun or 1 slice bread with the crusts removed on each plate. Top with the hamburger, and pour the sauce over them so the bread absorbs some of the sauce. Salt and pepper to taste. Serve a mixed green salad apart or garnish the place with lettuce, tomatoes, sliced cucumber, radishes, celery, or carrot sticks. (Makes 4 servings)

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Pasta a la Checca

320 grams spaghetti, spaghettini, or rigatoni. Cook according to directions, until al dente. Meanwhile prepare the fresh sauce: 4 large ripe tomatoes with core and skin removed (place 10 seconds in boiling water to remove skin) chopped, 2 cloves garlic cut in half if you like garlic, and 1 small mozzarella cut in tiny pieces. Place in a serving bowl with 6 leaves fresh basil cut in half. When the pasta is cooked place in the bowl with sauce and toss. Can be served hot or tepid. (Makes 4 servings)

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Potato Salad

4 medium-sized potatoes, total weight 320 grams. Place in saucepan and cover with water, boil until done (test by sticking potato with a fork, if it's soft the potatoes are done. When cold remove skins. Cut in 3/4 inch cubes or thin slices. Prepare the sauce: 4 teaspoons mayonnaise and 4 teaspoons corn oil, add 1 onion, 2 tender stalks celery, and 1 green pepper chopped fine, 1 drop Worsteschire sauce, and capers if you like them. Add the potatoes and salt and pepper to taste. (Makes 4 servings)

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Rice Salad

Cook 2 cups of rice until done. (Uncle Ben's Regular is preferred) While cooling make the dressing: in a serving bowl, put 4 teaspoons corn oil or extra-virgin olive oil if you prefer the stronger flavor. Add 1 teaspoon red wine vinegar, 1/2 cup pitted and diced black olives, 4 tablespoons pitted and diced green olives, 1/2 cup chopped green pepper, 4 tablespoons sweet or sour pickle chopped very fine. (Traditional Italian insalata di riso also has chopped cooked hot dogs but we'll forget about them for the diet. You could, however, add your ration of cold roast beef, lamb, or chicken. Add the cooked rice and toss lightly. (Makes 4 servings)

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Sandwiches

Bars in Rome serve a wonderful invention from mid-morning to mid-afternoon, the "tramezzino" or sandwich. Actually it's a sandwich cut in half diagonally, made with sliced bread a bit larger than the sliced bread sold in US supermarkets. I buy my bread directly from the bar as it's difficult to find in supermarkets here, and freeze it. Then I take out the slices as I need them. Our sandwiches can either be made open-faced or as a regular sandwich (made with one slice of bread) that can be wrapped and taken to work if you want to brown-bag it.

I cut off the crusts and use them (chopped) to make croutons for the gazpacho. But you can leave them on if you like. Spread 2 teaspoons light mayonaise on the bread. Add one portion of the egg salad, chicken salad, tuna, or shrimp salad. Or 60 grams prosciutto with fat removed or brasavola . Add any variety of lettuce, and sliced tomatoes if you wish. You can eliminate the 2 teaspoons maynaise by putting the mixture on one slice of the bread and covering the other slice with tomatoes (to moisten the bread) before adding lettuce and placing the two slices together. Obviously the sandwich uses up your bread portion for the meal, as well as 2 of the 3 teaspoons of oil/mayonaise permitted per day.

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Tuna Salad