Tag Archive for: ricette di stagione

Pan-fried Stuffed Chicory

Pan-fried Stuffed Chicory is a clear example of how a simple ingredient can be turned into a truly satisfying dish with very little effort. Chicory, often treated as a side vegetable, becomes the star here: with the right handling and just a few well-chosen ingredients, it turns into something full of flavour and substance.

The secret lies entirely in the filling. Anchovies and capers, together with olives and the gentle sweetness of raisins, create a very interesting balance of saltiness, depth and freshness. These are ingredients that also tell the story of the relationship between nature and human intervention: both anchovies and capers develop their distinctive character through preservation processes such as salting, which enhances their flavour and complexity.

From a nutritional point of view, anchovies provide high-quality protein and are a good source of Omega-3 fatty acids, which support cardiovascular health and have anti-inflammatory properties. Capers — typically used in small quantities — add aromatic compounds and a good level of antioxidants. Together, they give the dish plenty of flavour without the need for much else.

The result is a naturally gluten-free recipe (when using gluten-free breadcrumbs), complete and well balanced, also ideal for preparing in advance and enjoying warm or at room temperature. Another simple way to bring more vegetables to the table without compromising on taste.

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Pan-fried Stuffed Chicory

11.4g carbohydrates per 100g

Ingredients

  • 1 head of chicory
  • 125 g pitted black and green olives*
  • 35 g peeled almonds
  • 35 g desalinated capers
  • 30 g breadcrumbs**
  • 25 g raisins
  • 5 anchovy fillets
  • 1 clove of garlic
  • parsley
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

 Preparation

  1. Wash the chicory thoroughly and trim off the tough base of the stem.
  2. Roughly chop the almonds, a handful of parsley, the olives, capers and anchovy fillets.
  3. Gently open the leaves and stuff with the chopped mixture, adding raisins and breadcrumbs between the layers. Tie the chicory with kitchen string to hold it together.
  4. Heat a drizzle of olive oil in a deep frying pan and brown the garlic. Add the stuffed chicory and brown over a high heat for about 10 minutes. Cover with a lid and continue cooking gently for around 30 minutes.
  5. Serve warm or cold, with its cooking juices, a sprinkle of parsley and freshly ground black pepper.
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Mashed potatoes and broad beans with sautéed greens

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Mashed potatoes and broad beans with sautéed greens is a simple, seasonal and nutritionally balanced dish — perfect for getting even the most sceptical family members to enjoy their vegetables!

Potatoes are always a crowd-pleaser and, in this recipe, they give the mash a naturally soft and creamy texture. Fresh broad beans add flavour along with an interesting plant-based protein component. The sautéed greens, with their slightly bitter note, balance the dish and make it more appealing to the palate.

From a nutritional perspective, broad beans are often overlooked, yet they are well worth including more regularly in your diet. They provide fibre and plant-based protein, both of which contribute to satiety and help slow down the absorption of carbohydrates in the meal. They are also a good source of folate and contain minerals such as iron and magnesium.

Compared to other legumes, fresh broad beans have a lower carbohydrate content and, when used in a dish like this — which also includes fibre and healthy fats from extra virgin olive oil — they help keep the overall glycaemic impact of the meal more balanced.

A naturally gluten-free recipe, ideal for those looking for simple, balanced dishes that fit easily into everyday cooking. And if you’re in the mood for salads, here’s what to look for in May: hearty, fortified salads.

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Mashed potatoes and broad beans with sautéed greens

13.2g carbohydrates per 100g

Ingredients

  • 500 g potatoes
  • 250 g mixed greens (chard, chicory, baby spinach)
  • 60 g fresh broad beans, shelled
  • Wild fennel
  • Fresh chilli
  • Parsley
  • Garlic
  • Extra virgin olive oil
  • Salt and pepper

 Preparation

  1. Blanch the broad beans in salted water for a few minutes, then remove their outer skins.
  2. Boil the whole potatoes with their skins on. Once cooked, peel and mash them with a fork.
  3. Add the broad beans to the mashed potatoes along with 30 g of extra virgin olive oil, a pinch of salt, freshly ground pepper and finely chopped wild fennel.
  4. Blanch the greens in lightly salted boiling water, then drain and transfer them to cold water.
  5. Heat a pan with a drizzle of extra virgin olive oil, one garlic clove and some fresh chilli. Add the blanched greens and sauté to flavour.
  6. To serve, spread the potato and broad bean mash on a serving dish, top with the sautéed greens and finish with chopped parsley, freshly ground pepper and a drizzle of extra virgin olive oil.
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