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Tag: italian

  • Zuppa Toscana with Cauliflower and Kale

    Zuppa Toscana with Cauliflower and Kale

    How to Make Zuppa Toscana with Cauliflower and Kale

    This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.
    2. Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.
    3. Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.
    4. Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.
    5. Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.
    Low Carb
    Italian
    Soup
    One Pot
    Main Dish
    Lunch
    Budget Friendly
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      700mg
      15%

    Ingredients

    avocado oil (divided use)
    1 tbsp

    ground chicken
    1 lbs

    crushed red pepper flakes
    1/2 tsp

    low sodium beef broth
    5 cup

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    head cauliflower (cut into florets)
    1/2 head (or 3 cups florets)

    chopped kale
    2 cup

    paprika
    1/4 tsp

    black pepper
    1/4 tsp

    fennel seeds
    1/2 tsp

    dried parsley
    1 tsp

    dried oregano
    2 tsp

    dried basil
    1 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    grated parmesan cheese
    1 tbsp (1/2 tsp per serving)

  • Low-Carb Easy Tiramisu

    Low-Carb Easy Tiramisu

    How to Make Low-Carb Easy Tiramisu

    This low carb version of tiramisu uses a coffee-soaked almond crumble instead of lady fingers. The creamy topping is made of Greek yogurt with a hint of mascarpone cheese for a lighter dessert with the same great taste.


    15 min prep time


    3 min cook time


    6servings


    1 serving glass

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium skillet over medium heat, toast the almond flour for 3 minutes or until golden, stirring often to avoid burning.

    2. In a small bowl, mix the toasted almond flour, 1 1/2 tbsp of the erythritol, cinnamon and salt. Add the espresso and stir. Divide between 6 serving glasses (about 1 heaping tablespoon each).

    3. In a medium bowl, mix the yogurt with the mascarpone, remaining 1/4 cup erythritol, rum, orange zest and vanilla. 

    4. Spoon about 1/3 cup on top of the coffee-almond base in each of the serving glasses. Dust each tiramisu lightly with cocoa powder just before serving.

    Low Carb
    Italian
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 serving glass


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      177mg
      4%

    Ingredients

    almond flour
    1/2 cup

    erythritol or other sugar substitute (divided use)
    1/4 cup plus 1 1/2 tbsp

    ground cinnamon
    1 tsp

    salt
    1/4 tsp

    espresso or strong coffee
    1 tbsp

    Plain Nonfat Greek yogurt
    2 cup

    mascarpone cheese
    3 tbsp

    dark rum
    1 tbsp

    orange zest
    2 tsp (from 1 orange)

    vanilla extract
    1 tsp

    cocoa powder
    1 tsp

  • Avocado Alfredo with Zucchini Noodles

    Avocado Alfredo with Zucchini Noodles

    How to Make Avocado Alfredo with Zucchini Noodles

    Traditional alfredo sauce is a decadent dish made with lots of cream and butter. This lighter version gets its creaminess from avocado, which is full of heart-healthy monounsaturated fatty acids (instead of saturated fat found in cream and butter). It also adds lots of fiber to a dish that typically has none. For a low carb meal, we toss the sauce with zucchini noodles instead of regular pasta. You can spiralize your own zucchini with a special tool, or make ribbons with a vegetable peeler. You can also check the produce aisle or the freezer aisle for spiralized zucchini.

    Watch the Avocado Alfredo Cooking Class

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    10 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, puree the avocado flesh with 2 tbsp of the parmesan cheese, lemon juice, salt and pepper.

    2. Heat the oil in a large skillet or wok over medium heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the zucchini noodles and sauté, stirring frequently, until crisp-tender, about 3 minutes. 

    3. Remove the skillet from the heat, then add the avocado puree. Mix with tongs to coat the zucchini noodles and warm the avocado sauce.

    4. Serve immediately. Top each serving with the remaining cheese and parsley.

    Veggie Rich
    Low Carb
    Fiber Focused
    Italian
    Dinner
    Vegetarian
    Quick & Easy
    Main Dish
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      640mg
      14%

    Ingredients

    avocado
    2 whole

    Parmesan cheese (grated, divided use)
    1/4 cup

    lemon juice
    1/2 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    avocado oil
    1 tbsp

    garlic (minced)
    2 clove

    zucchini noodles
    4 cup

    chopped fresh parsley
    2 tbsp

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp

  • Instant Pot Chicken Italian Soup with Artichokes

    Instant Pot Chicken Italian Soup with Artichokes

    How to Make Instant Pot Chicken Italian Soup with Artichokes

    This soup is loaded with a variety of vegetables, making a hearty and nutritious choice. A big batch comes together easily in the Instant Pot. Freeze some for later in individual servings for a quick grab-and-go lunch.


    23 min prep time


    40 min cook time


    10servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add 1 Tbsp. of the oil. Add the onions and cook 4 minutes or until translucent. Stir in the garlic and cook 30 seconds, stirring constantly. Stir in the chicken, cabbage, zucchini, mushrooms, tomatoes, artichoke hearts, 2 cups of the broth, basil, vinegar, bay leaves, and pepper flakes.
    2. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes. Use a natural release for 10 minutes followed by a quick pressure release.
    3. When the valve drops, carefully remove the lid. Stir in half of the spinach until just wilted, stir in the remaining spinach, beans, 2 cups broth, 2 Tbsp. oil, and the salt.
    Fiber Focused
    Comfort Food
    Italian
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      17g

    • Potassium
      900mg
      19%

    Ingredients

    olive oil (divided use)
    3 tbsp

    chopped onion
    2 cup

    garlic (minced)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    green cabbage (chopped)
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    zucchini (chopped)
    1 lb

    sliced mushrooms
    1 (8-oz) package

    quartered artichoke hearts
    1 (14-oz) can

    low sodium chicken broth
    1 (32-oz) carton

    dried basil
    1 tbsp

    red wine vinegar
    3 tbsp

    bay leaves
    3

    crushed red pepper flakes
    1/4 tsp

    spinach
    1 (10-oz) package

    no-salt-added cannellini beans
    1 (15-oz) can

    salt
    1 1/4 tsp

  • Turkey Meatballs Arrabbiata

    Turkey Meatballs Arrabbiata

    How to Make Turkey Meatballs Arrabbiata

    These super simple meatballs get a boost of flavor from jarred marinara sauce and pesto. You can serve them on a bed of zucchini noodles (“zoodles”) or whole wheat spaghetti. Or, go noodle-free and enjoy them with a leafy green salad on the side.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    20 min cook time


    4servings


    3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Line a 9-by-13-inch baking pan with parchment paper.
    2. In a medium bowl, stir together 3 Tbsp of the arrabbiata sauce, the pesto, and egg until combined. Add the turkey, oats, and Parmesan cheese and mix by hand until combined.
    3. Roll by hand into 12 loosely formed meatballs, about 3 Tbsp of mixture for
      each, and place on the baking pan. (Hint: Divide the meatball mixture into four equal-size portions, then make three meatballs from each portion.) Bake for 15 minutes—no
      need to flip the meatballs.
    4. Using a clean spoon, top each meatball with the remaining sauce, about 2 tsp per meatball. Bake until the sauce is hot and the meatballs are well done (with an internal
      temperature of at least 165° F), about 5 minutes more. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatballs


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0.1g

    • Cholesterol
      105mg

      35%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      330mg
      7%

    Ingredients

    arrabbiata or marinara sauce (divided use)
    3/4 cup

    jarred pesto sauce
    2 tbsp

    large egg
    1

    lean ground turkey
    10 oz

    old-fashioned oats
    3/4 cup

    grated Parmesan cheese
    1/4 cup

  • Panzanella Salad

    Panzanella Salad

    How to Make Panzanella Salad

    Panzanella is a traditional Italian salad made with stale bread. Fresh tomatoes, cucumbers, basil, olives, and chicken are added for a refreshing summer meal, with everything you need in one bowl. You could use a rotisserie chicken from the store, or leftover chicken from another recipe.

    Double Up: For a little heat, make a double batch of buffalo chicken from this recipe for Buffalo Chicken Legs with Blue Cheese Salad and use the leftovers for this panzanella salad.


    20 min prep time


    4servings


    about 4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bread in a small bowl of water until just soft (no more than a few seconds). Squeeze out all of the water and break into small pieces.

    2. Place the bread pieces in a large bowl with the scallions, tomatoes, basil, cucumber, and olives. Add 4 Tbsp of the salad dressing and mix well. Divide among 4 dinner plates.

    3. Add the chicken pieces to each plated salad. Sprinkle with pine nuts. Drizzle the remaining 2 Tbsp of dressing over the salads.

    Fiber Focused
    Italian
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      about 4 cups


    • Amount per serving



      Calories





      520

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        24g

    • Protein
      43g

    • Potassium
      1275mg
      27%

    Ingredients

    whole wheat bread (1-2 days old)
    6 large slices

    scallions (sliced)
    8

    medium tomatoes (cut into cubes)
    4

    fresh basil leaves (torn into bite-size pieces)
    2 packed cups

    medium cucumber (peeled and cut into cubes)
    1

    pitted black olives (halved)
    10

    light Italian salad dressing (divided)
    6 tbsp

    cooked chicken (cut into cubes)
    4 cup

    pine nuts
    1/2 cup

  • Penne with Eggplant-Tomato Sauce

    Penne with Eggplant-Tomato Sauce

    How to Make Penne with Eggplant-Tomato Sauce

    AKA Pasta Alla Norma, this is a traditional first course offered throughout Italy. Norma was the name of an opera by Bellini that was popular when poet, writer, and scholar Nino Martoglio was so impressed by the dish that he declared it a masterpiece, like the opera. This dish is so loved that other noteworthy acts are now referred to as “alla Norma,” meaning “successful” or “grandiose,” in some parts of Sicily. This is one of my family’s favorite dishes.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Using a sharp knife, slice eggplant into 1/4-inch slices, and place on a baking sheet. Brush the eggplant with 2 Tbsp olive oil, then broil for 5–7 minutes per side until they are dark gold and cooked through. Set aside to cool. (This step can be done a day in advance.)

    2. Heat remaining olive oil in a large saucepan over medium heat. Add garlic and cook until it begins to release its aroma, but do not allow garlic to turn color.

    3. Pour in tomatoes, and stir. Add crushed red pepper, basil, salt, and freshly ground pepper. Cover, reduce heat to low, and simmer for 20 minutes.

    4. When eggplant is cool enough to handle, stack three slices together, and chop into dime-size pieces. Repeat until all eggplant is chopped.

    5. While sauce is still cooking, bring a gallon of water to a boil over high heat. Add pasta and cook until al dente.

    6. After sauce has cooked for 20 minutes, turn off heat, remove lid, and add eggplant pieces and cheese. Stir well. Cover, and simmer sauce over medium heat until pasta is done cooking (10–12 minutes).

    7. Drain pasta. Toss in sauce to coat. Serve hot garnished with chopped basil (if desired).

    Kidney-Friendly
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Mediterranean
    Italian
    Vegetarian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      760mg
      16%

    Ingredients

    large eggplants
    2 (about 2 lb total)

    olive oil (divided)
    1/4 cup

    garlic (minced)
    2 clove

    no-salt-added strained tomatoes or tomato puree
    1 (26-oz) box or can

    crushed red pepper flakes
    1 tsp

    fresh basil (roughly torn)
    6 sprig

    salt
    1/4 tsp

    black pepper
    to taste

    dried whole-wheat penne rigate, or gluten-free pasta
    3/4 lbs

    grated pecorino Romano cheese
    1/2 cup

  • Sicilian Olive Salad

    Sicilian Olive Salad

    How to Make Sicilian Olive Salad

    This cracked olive medley is a family favorite that is popular both in Calabria and Sicily. Sicilian Castelvetrano olives are becoming readily available in major supermarkets now, and if you have access to those, they are a great choice for this salad. Many Italian-American delis sell “Sicilian Colossal” olives, which also work well. You can toss a few tablespoons of this mixture into hot pasta in the winter, or chilled rice or quinoa in warner weather. It’s also a great way to dress up ordinary vegetables, seafood, and meat.
     

    This recipe comes from The Mediterranean Diabetes Cookbook. 

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olives on a cutting board. Cover with a clean kitchen towel and smash them lightly with a meat hammer or the back of a skillet. (The objective is to slightly crush the olives.)
    2. Place olives in a bowl and stir together with remaining ingredients.
    3. Marinate salad for an hour at room temperature, or cover and chill in refrigerator for at least 1 day and up to 3 days. Bring salad to room temperature before serving.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Mediterranean
    Italian
    Snacks
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    large green olives (rinsed well, drained, and rubbed dry)
    1/2 lbs

    celery (diced)
    5 stalks

    carrots (peeled and diced)
    2

    small red onion (diced)
    1

    garlic
    3 clove

    dried oregano
    2 tsp

    black pepper
    1/2 tsp

    crushed red pepper flakes
    1/8 tsp

    extra-virgin olive oil
    1/4 cup

  • Easy Chicken Panini

    Easy Chicken Panini

    How to Make Easy Chicken Panini


    A toasty panini with crispy bread, warm tasty filling, and melty cheese makes a satisfying, diabetes-friendly lunch or light dinner. Cook the paninis in a pan (cast iron works great here) over low heat so that the filling warms all the way through without burning buring the bread. This is a great meal prep recipe: assemble all of the sandwiches ahead of time and wrap individually in foil, then toast the panini just before serving. Pair this sandwich with a simple side salad, like this Spinach, Avocado, and Summer Berry Salad, for a balanced, heart-healthy meal.

    Double Up: Cook a bouble batch of chicken when preparing a recipe like Herbed Tarragon Chicken with Mushrooms and save the leftover chicken to make these quick paninis later in the week!

    This recipe is from The 12-Week Diabetes Cookbook by Linda Gassenheimer. 


    5 min prep time


    5 min cook time


    8servings


    1/2 panini

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwiches: Spread 1 Tbsp of mayonnaise on each of 4 slices of bread. Top each with the tarragon, cheese, and chicken, dividing the ingredients evenly among the four slices. Sprinkle each with the salt and pepper, then top each sandwich with the remaining slices of bread.
    2. Coat a nonstick skillet (large enough to hold the paninis) with olive oil spray and heat over low heat. Add the paninis and press down with a lid or another clean pan. Cook for 2 minutes, flip, and press again. Cook for another 2 minutes. (You can also use a panini press and cook until the cheese is melted and the bread is golden.)
    3. Cut each panini in half and serve each half with salad.
    Italian
    Grilling
    Comfort Food
    Quick & Easy
    Sandwiches
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 panini


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    light mayonnaise
    4 tbsp

    crusty whole-wheat bread
    8 slices (about 1 oz each)

    fresh tarragon
    1/2 cup

    reduced-fat Swiss cheese
    4 slices (6 oz total)

    cooked chicken breast (sliced)
    16 oz

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1