The traditional Mediterranean diet emphasizes plant-based foods, whole grains, and healthy fats, such as olive oil, with limited meat consumption. In contrast, traditional Italian cuisine historically included more meat and featured pasta more prominently. However, both cuisines share essential principles, such as using fresh, local ingredients, herbs, and seasonal produce, making Italian food a healthy representation of the Mediterranean diet. In recent years, Italian cuisine has become lighter, with an increased focus on vegetarian dishes, including the two suggested here. Aubergines and courgettes are among the most loved vegetables in Italy, and they are packed with beneficial properties for the body, thanks to their high levels of vitamins A, C, B1, B2, and B3.
Ricotta and Zucchini Cutlets
Perfect for those seeking a tasty yet light dish, they're ideal as a main course or as a finger food for an aperitif.
Ingredients for about 8 cutlets:
250g ricotta; 2 medium zucchini; 1 egg; 3 tablespoons grated Parmesan cheese; Breadcrumbs to taste (both for the dough and the breading); Salt and pepper to taste;
Extra virgin olive oil (for pan-frying or baking); Garlic, parsley, or mint for flavoring (optional)
Preparation
Wash the zucchini, grate them with a large-holed grater, and squeeze them well to remove excess water. In a large bowl, combine the ricotta, grated zucchini, egg, Parmesan cheese, a pinch of salt, and pepper. Add enough breadcrumbs to obtain a soft but workable mixture. With wet hands, form flattened cutlet-shaped meatballs, coat them in breadcrumbs, and arrange them on a plate. Cook the cutlets in a pan with a drizzle of oil until golden brown, or in a preheated oven at 200°C (400°F) for about 20 minutes, turning them halfway through. Serve hot or warm, perhaps accompanied by a fresh salad or a light yogurt sauce.
Baked Eggplant Cordon Bleu
A chicken cutlet stuffed with ham and cheese, golden on the outside and cheesy on the inside. This is cordon bleu as we know it. There's a lighter, vegetarian version of this recipe: Baked Eggplant Cordon Bleu. Easy to prepare, affordable, and customizable, baked eggplant cordon bleu is a hit with vegetarians and lovers of homemade Italian cuisine alike.
Ingredients (makes 3 cordon bleu)
6 eggplant slices (about 1.5 cm thick); 3 thin slices of cheese (fontina, gruyere, provolone dolce, mozzarella for pizza, etc.); 3 slices of cooked ham; Basil and fresh parsley to taste; Salt to taste;Ex tra virgin olive oil to taste; 1 beaten egg; Flour to taste; 4 tablespoons breadcrumbs.
Preparation
Wash and dry the eggplant, then cut them into slices about 1.5 cm thick. Grill the eggplant slices in a pan with a drizzle of olive oil for 2-3 minutes per side. Season lightly with salt and sprinkle with chopped basil and parsley. Let cool.
On one eggplant slice, place a slice of cheese and a slice of ham. Close with another slice to form a "sandwich."
Dredge each cordon bleu first in the flour, then in the beaten egg, and finally in the breadcrumbs. Arrange the cordon bleu on a baking tray lined with baking paper, drizzle with oil and bake in a conventional oven at 180°C for about 20 minutes, until golden brown.
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