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Gourmet Oil and Vinegar

Gourmet Oil and Vinegar

Archive for the Category 'Low Calorie recipes'

Balsamic Vinaigrette over Asparagus

Tuesday, March 27th, 2007

A Balsamic Vinaigrette with asparagus is a delicious healthy dish for lunch or dinner. The same Balsamic Vinaigrette recipe can be used with a mixture of green bean varieties.

2 pounds asparagus stalks or spears, washed and trimmed, (optional: a mixture of green and white asparagus spears)
3 tablespoons Italian aged balsamic vinegar
2 tablespoons minced red onion
2 tablespoons quality extra-virgin olive oil
1 clove garlic, peeled and pressed through a garlic press
1/4 teaspoon coarse fresh ground black pepper
Coarse sea salt to taste

To prepare balsamic vinaigrette: using a medium mixing bowl, whisk together aged balsamic vinegar, minced red onion, extra virgin olive oil, pressed garlic, and ground pepper. Let stand until asparagus is cooked.
Cook, or blanch the asparagus spears in boiling water for about 3 minutes or until tender crisp, make sure not to overcook. Remove from heat and rinse with cold water, then drain. Arrange asparagus on individual serving plates. Whisk balsamic vinaigrette and immediately spoon the vinaigrette over asparagus, allow a little extra vinaigrette to pool on the side. Sprinkle lightly with coarse salt.

Makes 4 servings.How to properly select asparagus spears:

Visually select bright green asparagus with closed, compact, firm tips.
If the asparagus tips are slightly wilted, you can freshen them up by soaking them in cold water. Keep fresh asparagus moist in the fridge until you intend to use it.

Another tip to cook or steam asparagus spears: use a medium saucepan with a small amount of boiling water. Place asparagus spears in boiling water and cook until tender. Fresh asparagus spears will be tender in 4 to 7 minutes.

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Red raspberry vinaigrette dressing

Monday, March 19th, 2007

Red raspberry vinaigrette Red raspberry vinegar has a delicate flavor but it combines with nut oils very well. Chopped walnuts add to the texture of the vinaigrette but also brings a wonderful nutty flavor to the vinaigrette. A red raspberry vinaigrette is ideal for green garden salads, salads with white meat such as chopped chicken breast, and fruit salads. Walnut oil does not store well so make this vinaigrette in small quantities.

  • One quarter cup red raspberry vinegar
  • one quarter teaspoon sugar
  • one small shallot peeled and minced
  • one tablespoon chopped walnuts, (your option)
  • 2 teaspoons Italian parsley finely minced
  • one half cup peanut oil
  • one quarter cup walnut oil
  • one quarter teaspoon salt
  • 1 teaspoon fresh ground black pepper

In a medium-size bowl combine the raspberry vinegar, minced shallot, sugar, and Italian parsley. Add walnuts if you are going to use them. Whisk in the walnut oil and the peanut oil until mixture is smooth. Add salt and pepper to taste. If necessary add a pinch more of sugar. Makes about 1 cup.

More recipes from Aunt Bea’s recipes

oil and vinegar, vinaigrette recipe, red raspberry vinaigrette


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Low fat Fillet of Sole

Saturday, January 27th, 2007

Makes 4 Servings

  • 8 fillets of sole 4-6 oz ea.
  • Sea Salt and fresh ground pepper
  • 2 tablespoons white wine vinegar
  • ½ lemon
  • Canola Oil
  • Fresh herbs for garnish
  • Warm Tomato Vinaigrette (use next recipe)


In cold water, rinse the sole fillets and pat dry with paper towels.
Season with sea salt and fresh ground pepper.
In a medium pot with a steamer insert, fill to about 2 inches, and bring to a boil.
Add white vinegar and lemon cut into small pieces.
Brush the inside surface of the steam insert with the Canola Oil to coat well. Place the fish on surface of steam insert. Place over boiling liquid. Cover the pot and steam for about five minutes, or until fish is just cooked through.

On each of 4 plates, spoon 3 tablespoons of warm tomato vinaigrette.
After sole fillets are cooked, place 2 fillets on each plate. Garnish with another tablespoon of tomato vinaigrette sauce and sprigs of fresh herbs. Serve immediately.

low fat fish recipe, fillet of sole recipe, fillet of sole and tomato vinaigrette

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Warm Tomato Vinaigrette

Saturday, January 27th, 2007

Makes about 3 cups

1 lb fresh vine ripe tomatoes
½ cup extra virgin olive oil
2 shallots, minced
3 garlic cloves, pressed through a garlic press
4 tablespoons white wine vinegar
½ lemon squeezed
2 tablespoons fresh herbs i.e. fresh basil oregano, chives, Italian parsley, marjoram, and thyme (you can substitute cilantro for mixed herbs)
Sea salt and ground pepper

Method: Peel tomatoes in this manner: Carefully place whole tomatoes in boiling water for 10 seconds. Remove, drain, and immediately place them in ice water. Drain tomatoes and peel skins. Core tomatoes and discard seeds. Chop tomatoes and set aside.

Heat 3 tablespoons of olive oil in a heavy pan and sauté the minced shallots until soft. Add pressed garlic and sauté for another 2 minutes. Now add the chopped tomatoes and stir until completely heated through. Add remaining olive oil, vinegar, squeezed lemon juice, and fresh herbs. Toss all ingredients until mixed. Remove from heat add sea salt and fresh ground pepper to taste.

Serve over Fillet of Sole, pasta, rice, or poached chicken breasts. Serve warm as vinaigrette sauce.

warm tomato vinaigrette, tomato vinaigrette sauce, vinaigrette


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Diced Tomato Pasta Salad With Basil And Mozzarella

Thursday, January 04th, 2007

Pasta salad takes only about 30 minutes to make, start to finish. It’s always good to use the freshest ingredients. Purchase fresh mozzarella from the deli, and choose the ripest tomatoes you can find.


  • 8 oz package of rotini (corkscrew) or any same shaped pasta
  • Sea Salt
  • 8 ounces fresh mozzarella, dice to ¼ inch cubes
  • ¾ pound plum tomatoes, peeled, seeded and diced to ¼ inch cubes
  • 10 to 12 medium or large basil leaves, coarsely chopped
  • 2 scallions, white and tender green parts, finely chopped
  • ¼ cup extra-virgin olive oil
  • 2 teaspoons Modena balsamic vinegar ( aceto balsamico ), or more to taste
  • Freshly ground pepper


In a large pot of boiling salted water, cook the pasta until it is done, but still a little firm to the bite. Drain and rinse with cold water. Let it drain for a few minutes and transfer to a large bowl. Add the mozzarella, tomatoes, basil, scallions, olive oil and balsamic vinegar. Add salt and pepper to taste, adding more vinegar if desired. Serve immediately, or cover and refrigerate until ready to serve. Makes 4 to 6 servings.

mozzarella, tomato salad, recipe

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Simmered fillet of Sole

Friday, August 11th, 2006

Try cooking more with olive oil rather than a nominal cooking oil that may be high in trans fats.

Simmered or poached Sole


  • 2 teaspoons extra virgin olive oil
  • 1/2 sweet onion, diced
  • 3 shallots, thinly sliced
  • 1 clove garlic, peeled and pressed through a garlic press
  • 1/4 cup dry white wine
  • 2 teaspoons fresh squeezed lemon juice
  • 1 teaspoon dried tarragon
  • 1 bay leaf
  • 1/8 teaspoon fresh ground black pepper
  • Two 4 ounce flounder or sole fillets
  • 1 1/2 tomatoes, cubed


1. Heat olive oil in a large nonstick skillet. Add shallots, onion, and pressed garlic. cook, stirring frequently until softened, this will take about 5 minutes.
2. Add the fresh squeezed lemon juice, white wine, tarragon, bay leaf and ground pepper. Wash and pat dry the sole fillets. Carefully place the fillets in the pan and gently spoon the sautéed onion mixture over the fish. Reduce the heat and simmer, until partially cooked, about 3 minutes.
3. Stir in the diced tomatoes; then simmer and cover until the fish is opaque and flakes easily with a fork, should not be more than 2-3 minutes. Remove the bay leaf before serving topped with the sauce. A wild rice side will go very well with this entrée.
2 Servings

poached fish recipe, poached sole recipe

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Reduce the calories with flavor

Sunday, July 30th, 2006

Try some of these flavorings to give premium taste for minimum calories.
A good Balsamic vinegar, made mainly from trebbiano grape juice, gets its intense flavor and silky texture from years of aging in wooden barrels in Modena. The better the
balsamic vinegar, the longer it has been aged and, typically, the higher the price — but also the higher the calorie content. For practical use a moderate balsamic vinegar will do fine; they generally have 5 to 15 calories per tablespoon.

Instead of creamy ranch dressing and its typically high calorie content, substitute a balsamic vinaigrette, the proportions can be as low as 3-to-1 oil to vinegar. You can add herbs, salt and pepper to taste. Or drizzle a bit of red wine vinegar over a finished pasta dish.

Mustard comes with zero to 5 calories per teaspoon. You can regard it almost as a free flavoring, whether it’s Dijon, yellow, or brown.

Try substituting one teaspoon mustard for one tablespoon mayonnaise in a sandwich and you can save as many as 100 calories. When you’re ready to slather butter on cooked vegetables, use a third as much and replace with mustard to taste. You also can make your own flavored mustard by adding fresh chopped dill or tarragon to honey Dijon mustard.

Don’t overlook Garlic. Garlic is truly a wonderful flavor, but healthy for you too. Garlic-chili sauce, a combination of hot ground chilies, garlic and vinegar, can be found in the ethnic aisles of most grocery stores. Use as much as you like in soups, stir-fries, base sauces, and marinades.

With an olivewood herb mill, you can fresh grind dried herbs from France, this is a welcome exception to fresh herbs that can be pricey. Nevertheless a few fresh leaves of basil or sprinkle of chopped mint or tarragon goes great in a salad. If you use herbs you won’t need nearly as much mayonnaise or salad dressing. Fresh herbs should be added to the end of cooking, but there are exceptions: Sturdy rosemary can be added to a pot of stew or soup.

Fresh squeezed lemons bring a zest of flavor; one tablespoon of lemon juice has about 5 calories. Its potent taste can be obtained from the zest (the colored, outer layer of the fruit) or the juice within. Slice them really thin and toss them into a salad, just like a lettuce leaf.reduced calories, balsamic, oil and vinegar


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Easy Recipe for Healthy, Summer Green Salad

Sunday, July 16th, 2006

Most everyone loves salad and any time within the summer is the perfect opportunity to eat a delicious salad, while watching your health at the same time. When the summers get hot, many of us do not want a large, heavy meal and salads are perfect on those hot summer days. The following salad recipe looks good, tastes good, and is good for the body all at the same time. What could be better than a tasty salad, with less calories to boot? Recipe for a Healthy, Summer Green Salad
8 Servings

What you will need

  • Six cups spinach, torn and fresh
  • Ten cups leaf lettuce, cut in bite sized pieces
  • Two chopped green onions
  • one quarter cup of cider vinegar
  • Two tablespoons of water
  • Two tablespoons of olive oil
  • Two teaspoons of brown sugar or sugar alternative (for the healthier side of things)
  • Four strips of turkey bacon, cooked and crumbled


What to do

First, get yourself a salad bowl; a large one will do the trick. Toss leaf lettuce, green onions, and fresh spinach together and set aside for later.

Next, use a smaller saucepan; combine your sugar (or alternative), cider vinegar, olive oil, and water together and bring to boil.

Pour combined and boiled ingredients over the tossed lettuce and then sprinkle the turkey bacon atop of the mixture.

Serve the salad immediately and enjoy!

salad, salad recipe, green salad


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Balsamic Vinaigrette or Marinade

Thursday, June 15th, 2006

oil and vinegar from SpainOil and vinegar marinade This balsamic vinaigrette is great for a marinade over chicken breast or even pork tenderloin. You can also drizzle it as a dressing over sliced red ripe tomatoes, fresh mozzarella and basil.

Imported Spanish Olive Oil and aged Modena Balsamic Vinegar offer the best in taste of gourmet condiments.

Be sure to check the label of the olive oil you purchase, it should be organic and cold processed.

Authentic Italian aged balsamic vinegar is from the Modena or Reggio Emilia regions of Italy.

Balsamic Vinaigrette or Marinade

  • 3 tablespoons aged balsamic vinegar, (‘white balsamic’ can be used for appearance)
  • 1 garlic clove pressed through a garlic press
  • 1 tablespoon gourmet Dijon mustard
  • 5 tablespoons Spanish extra-virgin olive oil
  • Salt and freshly ground pepper
  • 1 tablespoon finely chopped fresh basil

In a medium bowl, combine aged balsamic vinegar, Dijon and pressed garlic. Whisk until blended thoroughly. In a slow, steady stream add the olive oil, whisking constantly until the oil is emulsified and the vinaigrette is smooth. Season to taste with salt (optional), freshly ground pepper and stir in basil. Yield: 2/3 cup balsamic vinaigrette.    

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Salmon Pasta Salad Recipe

Thursday, April 06th, 2006


6 ounces thin spaghetti
1 small can (7 3/4 ounces) salmon
1/3 cup vegetable oil
1/4 cup vinegar
1/2 teaspoon dry basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3/4 cup chopped tomato
1/2 cup chopped celery
1/2 cup chopped cucumber
1/4 cup chopped green onion
3 tablespoons chopped fresh parsley
tomato wedges
grated Parmesan cheese

Cook spaghetti according to package directions; drain. Drain salmon, reserving 1 teaspoon of liquid; flake salmon.
Combine reserved salmon liquid with oil, vinegar, basil, salt, and pepper. Whisk or shake to blend well; pour over the warm spaghetti.

Cool spaghetti and dressing mixture. Toss cooled spaghetti and dressing mixture with flaked salmon, chopped tomato, chopped celery, chopped cucumber, chopped green onion, and chopped parsley. Cover and chill thoroughly. Garnish salad with tomato wedges and serve with Parmesan cheese.
Chilled salmon with spaghetti serves 6.

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