O-live it up
for a happy heart! Heartwarming recipes that make you feel good.
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Mediterranean Roasted Olives 1 tsp. 1 cup 1 (6 oz.) can ted, drained 1/2 cup 2 tsp. 1/4-1/2 tsp.
olive oil pearl onions, peeled California Ripe Olives, whole, pitwhole unsalted almonds chopped rosemary sea salt
Heat oil in a large oven proof sautÊ pan over medium-high heat. Add onions and cook for 2-3 minutes, stirring occasionally until evenly browned. Mix in California Ripe Olives, almonds, rosemary and sea salt. Place into a 425°F oven for 5-8 minutes until golden and aromatic. Serves 4-6. Nutritional Analysis Per Serving: Calories 114, Fat 9g, Cholesterol 0mg, Sodium 295mg, Carbohydrate 5g, Protein 2g, Calories from fat 76%.
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Mexican Mahi Salad 1 1/2 Tbsp. 3 Tbsp. 4 (5 oz.) 1 qt. 1 cup 1 cup 1 cup 1 medium 1/3 cup 1/4 cup 2 Tbsp.
pureed chipotle peppers in adobo olive oil boneless, skinless mahi mahi fillets* shredded Napa or Savoy cabbage canned black beans, drained and rinsed sliced California Ripe Olives cherry tomatoes, halved avocado, diced chopped cilantro chopped green onion lime juice salt to taste
Whisk together chipotle puree and 1 tablespoon of olive oil. Place mahi mahi fillets in bowl and coat with chili puree. Cover and refrigerate for 30 minutes. In a medium sized mixing bowl, combine cabbage, beans, California Ripe Olives, tomatoes, avocado, cilantro and green onion. Pour in lime juice and remaining olive oil, season with salt to taste and toss to coat. Set aside. Preheat grill to mediumhigh. Cook mahi fillets for approximately 3 minutes on each side or until cooked through. Serve each on top of a mound of cabbage slaw. Serves 4. *substitute your favorite meaty white fish if desired.
Nutritional Analysis Per Serving: Calories 390, Fat 22g, Cholesterol 105mg, Sodium 530mg, Carbohydrate 21g, Protein 32g, Calories from fat 49%.
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Coriander Olive Braised Beef 1 tsp. 1 1/2 lbs.
1 Tbsp. 2 Tbsp. 1 1/2 cups 1 cup (8 oz.) 1 cup 1/2 cup 1/2 cup 1 Tbsp. 1 tsp. 2 cups 1/4 cup
olive oil beef chuck roast, brisket or other stew meat kosher salt and ground black pepper to taste all purpose flour quartered garlic cloves beef stock chopped canned tomatoes whole California Ripe Olives red wine golden raisins ground coriander ground allspice cauliflower florets chopped cilantro
Heat oil in a large high-sided sautĂŠ pan over medium-high heat. Season beef with salt and pepper to taste, then dredge in flour. Place in pan and cook for 3-4 minutes on each side until well browned. Add garlic and continue cooking for 1-2 minute until golden. Pour in beef stock, tomatoes, California Ripe Olives, red wine and raisins and bring to a boil. Stir in coriander and allspice, cover and cook on a low simmer for 2 hours turning meat every half hour to evenly cook. Add cauliflower and continue cooking for 10-15 more minutes until tender. Pull beef apart into 2-inch chunks or transfer to a clean cutting board and slice across the grain into 1/2-inch slices before plating. Stir cilantro into sauce just before serving. Serves 4. Serving suggestion: Serve over a bed of cooked wheat berries.
Nutritional Analysis Per Serving: Calories 371, Fat 11g, Cholesterol 102mg, Sodium 640mg, Carbohydrate 28g, Protein 40g, Calories from fat 27%.
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Grilled Adobo Pork with Mango Olive Salsa 1 lb. 1/4 cup 1/8 cup 2 Tbsp. 1 Tbsp. 1 tsp. 1/4 tsp. 1 cup 1/2 cup 1/3 cup 1 Tbsp. 1-1/2 Tbsp.
pork tenderloins orange juice chipotle in adobo, pureed chopped fresh oregano minced garlic ground cumin salt diced mango California Ripe Olives, sliced diced red onion lime juice minced jalapeno peppers
Place tenderloins in a 9 by 13-inch baking dish. Combine orange juice, chipotle in adobo, oregano, garlic, cumin and salt in a large mixing bowl. Pour over tenderloins and cover. Refrigerate and set a side to marinate for at least 2 hours. Combine mangos, California Ripe Olives, red onion, lime juice and jalapenos. Set aside. Grill marinated pork over medium-high heat for approximately 15 minutes or until cooked to desired temperature, turning every 3-5 minutes to brown sides evenly. Transfer cooked tenderloins to a clean cutting board, allow to rest for 5 minutes, then slice into 1/4-inch pieces. Top sliced pork with mango olive salsa. Makes 4 servings (4 oz pork and 1/4 cup salsa per serving). Nutritional Analysis Per Serving: Calories 230, Total Fat 8g, Calories from Fat 28%, Sat. fat 2g, Cholesterol 7mg, Sodium 490mg, Carb 15g, Protein 25g, Fiber 3g, Calories from Fat 28%.
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Lebanese Lamb Lentil Rice 1 Tbsp. 8 oz. 1 1/2 tsp. 1 tsp. 1/2 tsp. 1 cup 1 cup 1/3 cup (2 oz.) 2 1/2 cups 1 1/4 cup 1 cup 1 1/2 Tbsp.
olive oil chopped lamb loin (1/4-inch) ground cumin kosher salt ground hot paprika diced red onions (1/4-inch) diced zucchini (1/4-inch) slivered almonds cooked long grain white rice cooked green lentils sliced California Ripe Olives red wine vinegar
Heat 1 teaspoon of oil in a medium sized sautĂŠ pan over medium heat. Add lamb, season with cumin, salt and paprika and cook for 2-4 minutes until well-browned. Transfer to a large mixing bowl and set aside. Pour remaining oil into pan and heat over medium-high. Stir in onions and cook for 5-6 minutes, until golden brown. Add zucchini and almonds and continue cooking for 2-4 minutes until lightly brown and tender. Combine onion mixture with lamb. Stir in rice, lentils, California Ripe Olives and vinegar. Serve warm or room temperature. Serves 4. Nutritional Analysis Per Serving: Calories 418, Fat 18g, Cholesterol 38mg, Sodium 618mg, Carbohydrate 41g, Protein 23g, Calories from fat 39%.
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Za'tar Roasted Chicken 4 (6 oz.) 2 Tbsp. 1 Tbsp. 2 cups 2 cups 1 cup
boneless chicken breasts Za'tar seasoning* olive oil red onions, wedged into 1-inch thick slices carrots, peeled and cut into 3/4-inch chunks California Ripe Olives, whole, pitted
* Za'tar is a Mediterranean seasoning mix that can be purchased at Mediterranean grocers or on-line at zamourispices.com. You may make your own by combining 2 teaspoons of dried thyme, 2 teaspoons of dried oregano, 2 teaspoons of toasted sesame seeds and 1/2 teaspoon of kosher salt.
Season chicken breasts on both sides with 1 1/2 tablespoons of za'tar. Set aside. Heat oil in a large ovenproof skillet over medium-high heat. Place chicken breasts skin side down in the skillet and brown for 2-3 minutes on each side, then transfer to a clean plate and set aside. Stir onions and carrots into pan and cook for 3-4 minutes over mediumhigh heat until lightly browned. Mix in California Ripe Olives and remaining za'tar and return chicken to pan, skin side up. Place pan into a 400째F oven and roast for 15-18 minutes until chicken is cooked through and vegetables are tender. Serve hot or room temperature. Serves 4. Nutritional Analysis Per Serving: Calories 417, Fat 23g, Cholesterol 109mg, Sodium 432mg, Carbohydrate 15g, Protein 37g, Calories from fat 50%.
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Tuscan Seared Halibut 1 Tbsp. 1 (8 oz.) bulb 1 cup 1 (15 oz.) can 1 cup 2 tsp.
4 (6 oz.) 1 Tbsp.
olive oil fennel, chopped diced red onion (1/4-inch) cannelini beans, drained and rinsed California Ripe Olives, wedged lemon juice kosher salt and ground black pepper to taste boneless, skinless halibut fillets chopped rosemary
Heat 1 1/2 teaspoons olive oil in a large sautĂŠ pan over medium-high heat. Add fennel and onions and cook for 3-4 minutes stirring occasionally until golden brown and tender. Pour into a large mixing bowl, toss with cannelini beans, California Ripe Olives and lemon juice, season to taste with salt and pepper and set aside. Heat remaining oil in sautĂŠ pan over medium high heat. Add halibut fillets, season with rosemary, salt and pepper and cook for 3-4 minutes on each side until browned and cooked through. Serve on top of white beans. Serves 4. Nutritional Analysis Per Serving: Calories 431, Fat 11g, Cholesterol 54mg, Sodium 421mg, Carbohydrate 35g, Protein 47g, Calories from fat 23%.
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Farro Cacciatore 1 Tbsp. 1 1/2 lbs.
1 (8 oz.) 1 (8 oz.) 1 cups (4 oz.) 1 Tbsp. 3/4 cup 1/4 cup 1 cup 2 cups
olive oil boneless, skinless chicken thighs, cut into 2-inch chunks kosher salt and coarsely ground black pepper to taste yellow onion, sliced into 1/4-inch strips red bell pepper, sliced into 1/4-inch strips quartered button mushrooms, quartered chopped marjoram low sodium chicken broth red wine California Ripe Olives, halved cooked semipearled farro
Heat oil in a large high-sided sautĂŠ pan over medium-high heat. Add chicken thighs, season with salt and pepper to taste and cook for 3-5 minutes, stirring occasionally, until evenly browned. Transfer to a clean plate and set aside. Stir onions, peppers, mushrooms and marjoram into pan and cook over medium heat for 4-6 minutes, stirring occasionally. Pour in chicken stock and wine and bring to a boil. Return chicken to pan, add California Ripe Olives and cover. Turn heat down to low and simmer for 15 minutes. Mix farro into cacciatore and serve immediately. Serves 4. Nutritional Analysis Per Serving: Calories 478, Fat 14g, Cholesterol 141mg, Sodium 580mg, Carbohydrate 41g, Protein 42g, Calories from fat 27%.
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California Ripe Olives Calories & Sizes Sizes
Average Calories Per Ripe Olive
Approx. No. of Olives in 15 gram serving
Small
4
6
Medium
5
5
Large
6
4
Extra Large
7
3
Jumbo
7
3
Colossal
9
2
Super Colossal
12
1
California Ripe Olives have only two grams of fat in a 15-gram serving, which makes them a low fat food according to FDA definitions. More importantly, they contain monounsaturated fats (also known as “good fat”) with the remaining fat being essential fatty acids. And, because they are a fruit, they have no cholesterol at all. An extra large Black Ripe Olive has only seven calories – and a serving equal to only 25 calories! This makes olives an ideal snack or ingredient for adding flavor and variety to meals you prepare. We hope these recipes will inspire you.
www.CalOlive.org