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Tag: mediterranean

  • Orzo, Lentil, and Fig Salad

    Orzo, Lentil, and Fig Salad

    How to Make Orzo, Lentil, and Fig Salad

    Author Barbara Seelig-Brown said, “The delicious and healthy flavors of the Mediterranean inspired me to create this salad. This recipe can be made a day or two ahead of time and kept refrigerated. This recipe is great for picnics, make-ahead meals, or brown bag lunches.”


    15 min prep time


    30 min cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook orzo according to package directions, approximately 9 minutes.
    2. Cook lentils in 3 cups water until tender, approximately 20 minutes.
    3. Place balsamic vinegar in bowl. Add garlic, oregano, basil, a pinch of sea salt, and a few grindings of pepper. Slowly whisk in olive oil. Set aside.
    4. Mix orzo, lentils, olives, figs, cheese, and nuts together. Add dressing. Taste and adjust seasonings.
    5. Garnish with fresh herbs before serving.
    CKD Dialysis
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    Mediterranean
    Vegetarian
    Salads
    Main Dish
    Lunch
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    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      395

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      415mg
      9%

    Ingredients

    Orzo (rice shaped pasta), or the pasta shape of your choice (uncooked)
    8 oz

    lentils (uncooked, preferably French or small dark green)
    1 cup

    oil-cured black olives (pitted and chopped)
    1/2 cup

    mission figlets (dried, sliced)
    1/2 cup

    feta cheese (crumbled, fat-free)
    1/2 cup

    pignoli nuts (pine nuts) (toasted)
    1/2 cup

    white balsamic vinegar
    3 tbsp

    extra virgin olive oil
    6 tbsp

    garlic (minced)
    2 clove

    dried oregano (fresh, chopped)
    1 tbsp

    fresh basil leaves (fresh, torn)
    1/2 cup

    sea salt (Fine)
    1 pinch

    black pepper (Freshly ground)
    1

    Additional herbs for garnish (basil)
    1

  • Mediterranean Stuffed Chicken and Vegetable Ragout

    Mediterranean Stuffed Chicken and Vegetable Ragout

    How to Make Mediterranean Stuffed Chicken and Vegetable Ragout

    This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.


    20 min prep time


    60 min cook time


    4servings


    1 chicken breast, 1 cup vegetables and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9×13 baking/casserole dish with cooking spray.
    2. In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
    3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
    4. In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
    5. Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
    6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
    7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
    8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
    9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
    10. Slice chicken and serve over the vegetables.
    Fiber Focused
    Mediterranean
    Main Dish
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast, 1 cup vegetables and sauce


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      35g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
    1

    reduced-fat crumbled feta cheese
    1/3 cup

    capers (drained)
    1 tbsp

    dried oregano (divided use)
    2 1/2 tsp

    garlic (minced, divided use)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    medium zucchini (cut into 1-inch chunks)
    2

    cremini (baby bella) mushrooms (sliced)
    8 oz

    cherry tomatoes (halved)
    10 oz

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    olive oil
    1 tbsp

  • Mediterranean Turkey Wrap

    Mediterranean Turkey Wrap

    How to Make Mediterranean Turkey Wrap

    Don’t waste your money on fast food at lunch. Make this quick wrap instead and you will see that healthy eating does not have to be bland or boring!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
    2. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Mediterranean
    Sandwiches
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      470mg
      10%

    Ingredients

    hummus
    1/2 cup

    whole-wheat (wraps, heated)
    4

    lower sodium deli turkey
    8 oz

    large cucumber (peeled and diced (about 1 cup))
    1/2

    roma (plum) tomatoes (diced (about 1 cup))
    2

    reduced-fat crumbled feta cheese
    1/4 cup

  • Mediterranean Spelt Flatbread

    Mediterranean Spelt Flatbread

    How to Make Mediterranean Spelt Flatbread

    This flatbread makes a great appetizer too. Just cut it into smaller pieces for a great party food.


    15 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
    3. Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
    4. Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
    5. Pour the vegetable mixture evenly over the dough, leaving about 1/2 inch around the edge.
    6. Bake for 20 minutes, then cut into 8 pieces.
    Fiber Focused
    Mediterranean
    Foodie
    Dinner
    Vegetarian
    Snacks
    Lunch
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    warm water
    3/4 cup

    active dry yeast
    1 package

    eggs
    1

    salt (optional)
    1/2 tsp

    spelt flour (plus extra for dusting)
    2 cup

    yellow bell pepper (thinly sliced)
    1

    grape tomatoes (halved)
    1 cup

    arugula
    3 cup

    feta cheese (reduced fat)
    3 oz

    olive oil
    1 1/2 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

  • Mediterranean Lentil Soup

    Mediterranean Lentil Soup

    How to Make Mediterranean Lentil Soup

    Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.


    20 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.

    2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.

    3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      505mg
      11%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    garlic (minced)
    2 clove

    Italian turkey sausage ((meat squeezed out of casing), sliced)
    6 oz

    low sodium chicken broth (reduced-sodium, fat-free)
    32 oz

    tomato(es) (14-ounce, diced)
    1 large

    water
    3 cup

    dried lentils
    1 cup

    black pepper
    1/2 tsp

    dried oregano
    1/4 tsp

    bay leaves
    1 leaves

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Salads
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp

  • Lentil Stew

    Lentil Stew

    How to Make Lentil Stew

    You can play around with different types of lentils in this stew – try red, yellow, or brown lentils.


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeno pepper and sauté until the onions turn clear, about 5 minutes.
    2. Add the garlic and sauté 1 additional minute.
    3. Stir in the lentils and add the vegetable broth and water.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
    5. Remove the bay leaf and stir in the spinach until the spinach is wilted.
    Fiber Focused
    Mediterranean
    Foodie
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      9g

    • Potassium
      680mg
      14%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    small or 2 medium carrots (peeled and diced)
    3

    jalapeño pepper (seeded and minced)
    1

    garlic (minced)
    2 clove

    lentils
    1 cup

    low sodium vegetable broth
    4 cup

    water
    1 cup

    bay leaves
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    baby spinach
    4 cup

  • Lemon-scented Shrimp (Gamberi Al Limone)

    Lemon-scented Shrimp (Gamberi Al Limone)

    How to Make Lemon-scented Shrimp (Gamberi Al Limone)

    Author Amy Riolo says, “All of the bodies of water that border Italy—from the Adriatic to the Ionian, Mediterranean, and Tyrrhenian seas—contain multiple varieties of shrimp, making shrimp popular everywhere. If you’ve never prepared shrimp before, you’ll be amazed at how easy it is. In my seafood cooking classes, I often tell students that, if they’ve had bad luck making shrimp in the past, it’s because they’re doing too much, not too little. The key to preparing good shrimp is choosing the freshest shrimp possible and cooking them just until done—not a second longer. Baby, regular, and jumbo shrimp all work in this recipe, so feel free to use whatever is freshest.”


    5 min prep time


    5 min cook time


    4servings


    Approximately 4 ounces shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium-high heat.
    2. When olive oil begins to release its aroma, add shrimp, salt, black pepper, and crushed red chile flakes. Cook shrimp on one side just until the tail of the shrimp is bright pink, approximately 1–2 minutes.
    3. Turn shrimp over and squeeze lemon juice over top. Cook shrimp until all gray color is gone and they are pink and cooked through, approximately 1–2 more minutes. At this point, shrimp should be coiled slightly tighter than when they were raw. Shrimp will continue to sizzle in the pan.
    4. When they are cooked completely through, transfer shrimp to a serving platter, garnish with lemon zest, and serve immediately.
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    Nutrition facts

    4 Servings



    • Serving Size

      Approximately 4 ounces shrimp


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      18g

    • Potassium
      245mg
      5%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    shrimp, peeled and deveined
    1 lbs

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

    Juice and zest from 1 lemon
    1

  • Holiday Veggie Platter with Hummus – Quick Recipe

    Holiday Veggie Platter with Hummus – Quick Recipe

    How to Make Holiday Veggie Platter with Hummus – Quick Recipe

    It’s amazing how people will eat more veggies when they are in front of them, displayed well and served with a good dip. Hummus is a healthy dip made from chickpeas and comes in a variety of flavors.


    15 min prep time


    10servings


    about 1 cup veggies + 2 Tbsps. hummus

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange vegetables on a large, round platter. Alternate red vegetables with green vegetables in a circle on platter.
    2. Place hummus in a small bowl in center of platter.
    Veggie Rich
    Low Sodium
    Mediterranean
    Holidays & Entertaining
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      about 1 cup veggies + 2 Tbsps. hummus


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      325mg
      7%

    Ingredients

    red pepper hummus (packaged, roasted)
    1 1/4 cup

    grape tomatoes
    1 pints

    sugar snap peas
    3 cup

    broccoli florets
    3 cup

    cucumber(s) (peeled and sliced)
    1

    red peppers (sliced)
    2

  • Grilled Steak Souvlaki

    Grilled Steak Souvlaki

    How to Make Grilled Steak Souvlaki

    This is a great savory dish that will go well with some other grilled vegetables like eggplant or bell peppers. Try this simple recipe for grilled zucchini with feta cheese to complete your plate


    40 min prep time


    10 min cook time


    4servings


    3 oz. steak, 1/2 whole grain pita, 2 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes.
    2. In large bowl, whisk together oregano, garlic, ground black pepper, olive oil, lemon juice and red wine vinegar. Add cubed steak and stir to coat.
    3. Marinate for 30 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the steak is marinating, prepare an indoor or outdoor grill.
    4. Thread marinated steak onto 8 skewers grill on all sides (4 minutes on each side). Brush the skewers with remaining marinade during grilling, using all the marinade.
    5. Grill the pita pockets for 30 seconds on each side.
    6. In a blender or food processor, blend all of the sauce ingredients.
    7. Remove steak from 2 skewers and stuff inside a pita pocket half. Repeat for remaining 3 pita pocket halves and top with 2 Tbsps. of the sauce.
    Mediterranean
    Grilling
    Lunch
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz. steak, 1/2 whole grain pita, 2 Tbsp. sauce


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      60mg

      20%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      25g

    • Potassium
      430mg
      9%

    Ingredients

    bamboo skewers
    8

    lean steak ((such a sirloin or tenderloin), cut into 2 inch cubes)
    1 lbs

    dried oregano (dried)
    2 tsp

    garlic (minced)
    2 clove

    black pepper
    1/2 tsp

    olive oil
    1 tbsp

    lemon juice
    1/4 cup

    red wine vinegar
    2 tbsp

    whole grain pocket style pitas (cut in half)
    2

    garlic (chopped)
    1 clove

    lemon (zested and juiced (1/4 cup lemon juice, 1 Tbsp. zest))
    1

    olive oil
    2 tbsp

    flat-leaf parsley
    1/2 cup

    fresh oregano
    1/4 cup

    fresh mint leaves
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp