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Tag: mediterranean

  • Garlic Pita Crisps

    Garlic Pita Crisps

    How to Make Garlic Pita Crisps

    These pita chips travel well and can be enjoyed with a bit of hummus, guacamole or salsa.


    16servings


    6 triangles

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Cut each pita into 8 equal wedges. Separate each wedge into 2 pieces.
    2. Coat both sides of the pita wedges lightly with nonstick vegetable spray and place in a single layer on large rimmed baking sheets; sprinkle with the garlic powder. Bake for 15 minutes, or until golden and crisp.
    3. Allow the crisps to cool; serve immediately, or store in an airtight container until ready to use.
    Low Sodium
    Mediterranean
    Kid Friendly
    Holidays & Entertaining
    Sides
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    16 Servings



    • Serving Size

      6 triangles


    • Amount per serving



      Calories





      56

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      49mg

      2%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    garlic powder
    2 tbsp

    Nonstick vegetable oil cooking spray
    1

    whole wheat pita (6-inch)
    6

  • Garbanzo Bean Salad Quick Recipe

    Garbanzo Bean Salad Quick Recipe

    How to Make Garbanzo Bean Salad Quick Recipe

    Beans and legumes are one of the healthiest carbohydrates you can eat with diabetes. Most people say they like beans, but are unsure of how to incorporate more into their diet. Try this delicious salad packed with fiber, protein and flavor!


    15 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, mix together all salad ingredients.
    2. In a small bowl, whisk together dressing ingredients. Pour over bean mixture and toss to coat.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    garbanzo (chickpea) beans (15.5-ounce, rinsed and drained)
    1 can

    medium orange or red pepper (finely diced)
    1

    green pepper (finely diced)
    1

    small red onion (finely diced)
    1/2

    fresh cilantro (chopped)
    1/4 cup

    lemon (juiced)
    1/2

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

    red pepper (crushed, optional)
    1/4 tsp

  • Fishermen Kabobs (Spiede Alla Marinara)

    Fishermen Kabobs (Spiede Alla Marinara)

    How to Make Fishermen Kabobs (Spiede Alla Marinara)

    While this recipe could easily be prepared in any Italian coastal town, it is the Italian Riviera that comes to mind whenever I prepare it. Breathtaking Ligurian towns like Portofino, Santa Margherita, Rapallo, and Genoa have magical landscapes that are almost as sumptuous as the local cuisine. The region of Liguria is noted for a very fragrant variety of basil (Genoa, after all, is the birthplace of pesto), as well as wonderful produce and seafood.

    Use whatever fresh fish, seafood, and herbs you have on hand in this recipe to come up with your own favorite combination. It’s worth the effort to purchase “dry” scallops for this recipe—they are free of water-retaining additives—in order to ensure you’re getting the real thing. Despite claims of being “natural, fresh, wild,” etc., many scallops available on the market contain up to 80% water. Keep in mind that you will need four skewers for this dish. If you are using wooden skewers, you will need to soak them in water for a minimum of 20 minutes first. For additional flavor, use rosemary stems as skewers.


    5 min prep time


    10 min cook time


    4servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill to high. Thread fish onto 4 skewers, alternating with tomatoes.
    2. Place basil, oil, and garlic in a blender, and purée until smooth. Season with salt, pepper, and crushed red chile flakes. Reserve half the oil mixture in a separate container.
    3. Brush kabobs with half of basil oil. Grill until fish is opaque, 6–10 minutes, turning occasionally.
    4. With a clean brush, coat cooked kabobs with reserved basil oil. Serve immediately.
    Low Sodium
    Low Carb
    Grilling
    Italian
    Mediterranean
    Seafood
    Dinner
    Foodie
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    skinless swordfish, cut into 1-inch cubes
    1 1/4 lbs

    grape tomatoes
    24

    lightly packed fresh basil
    1 cup

    Extra Virgin Olive Oil
    1/2 tbsp

    garlic
    1 clove

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

  • Farro, Edamame, And Dried Cranberry Salad

    Farro, Edamame, And Dried Cranberry Salad

    How to Make Farro, Edamame, And Dried Cranberry Salad


    5 min prep time


    15 min cook time


    4servings


    1 cup plus 2 tablespoons

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook farro according to package directions, drain in fine-mesh sieve, run under cold water to quickly cool, and shake off excess liquid.
    2. Place in bowl with remaining ingredients. Toss well.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup plus 2 tablespoons


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      425mg
      9%

    Ingredients

    farro (pearled)
    3/4 cup

    fresh shelled edamame
    1 cup

    celery (chopped)
    1/2 cup

    red onion (diced)
    1/3 cup

    walnuts (chopped)
    2 oz

    cranberries (dried)
    1/4 cup

    cilantro (fresh cilantro or parsley, chopped)
    1/4 cup

    lemon zest (grated)
    2

    lemon juice
    1 tbsp

    sugar
    1 tbsp

    canola oil
    2 tbsp

  • Edamame and Pasta with Feta

    Edamame and Pasta with Feta

    How to Make Edamame and Pasta with Feta

    Serve up this unique pasta dish with some lightly dressed greens. It also makes a great lunch that you can bring to the office.


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
    2. In a small bowl, combine the tomatoes, olives, basil, rosemary (optional), garlic, and pepper flakes. Toss to blend and set aside.
    3. Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all, top with feta, and mound the tomato mixture in the center.
    Fiber Focused
    Italian
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    Ingredients

    uncooked whole-grain penne or rotini pasta
    4 oz

    fresh or frozen shelled edamame
    8 oz

    grape tomatoes (quartered)
    1 1/2 cup

    Kalamata olives (pitted, coarsely chopped)
    16

    chopped fresh basil leaves, or 2 Tsps. dried basil leaves
    2 tbsp

    rosemary leaves (crumbled (optional))
    1/2 tsp

    medium garlic (minced)
    1 clove

    crushed red pepper flakes (optional)
    1/8 tsp

    medium lemon (halved, optional)
    1

    feta cheese (reduced-fat, crumbled)
    2 oz

  • Curried Roasted Beet Hummus

    Curried Roasted Beet Hummus

    How to Make Curried Roasted Beet Hummus

    This unique version of hummus can be made with red beets as well and should be served with crudite or whole grain pita chips. If you like it spicy, add 1/4 Tsp. (or more depending on how spicy you want it) of ground cayenne pepper to the ingredients when blending.


    1 hr prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Place unpeeled beets and garlic on a large sheet of foil. Spray generously with cooking spray and fold foil to make an air tight packet. Place in oven and bake for 45 minutes or until beets are fork tender. Set aside to cool, then peel the beets.
    2. Place all ingredients in a food processor and blend until smooth.
    3. Serve room temperature or chilled.
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    whole fresh golden beets (about 4 medium sized beets, destemmed and washed)
    1/2 lbs

    nonstick cooking spray
    1

    garlic (peeled)
    3 clove

    tahini
    2 tbsp

    lemon juice
    3 tbsp

    ground sweet curry powder
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Crunchy Quinoa Stuffed Zucchini

    Crunchy Quinoa Stuffed Zucchini

    How to Make Crunchy Quinoa Stuffed Zucchini

    This is a great way to add more grains to your diet and the quinoa gets a wonderful crunch when baked.


    10 min prep time


    1 hr cook time


    6servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F convection or 450°F traditional oven.
    2. Place quinoa in medium saucepan with 1 cup water. Bring to a boil, reduce heat to low, cover, and cook 15–20 minutes until tender.
    3. Cut zucchini in half lengthwise. Using a paring knife, cut a V shape into each half and remove the center, creating a channel for the stuffing. Chop the zucchini that has been removed and save it for use in the stuffing.
    4. In the meantime, place the olive oil in a large sauté pan. Add pancetta, onion, garlic, and chopped zucchini. Sauté until pancetta is browned. Remove pan from heat and add tomatoes. Add cooked quinoa and mix well.
    5. Stuff each zucchini half with 1/2 cup quinoa mixture and place on parchment-lined baking sheet.
    6. Bake 20–25 minutes until zucchini are fork tender. Stuffing will be nicely browned.
    Veggie Rich
    Comfort Food
    Mediterranean
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      485mg
      10%

    Ingredients

    uncooked quinoa (rinsed)
    1/2 cup

    zucchini (each weighing about 1/2 pound)
    3

    Extra Virgin Olive Oil
    1 tsp

    pancetta (chopped)
    2 oz

    onion(s) (chopped, about 1 medium)
    3/4 cup

    large garlic (minced)
    1 clove

    grape or cherry tomatoes (halved or quartered if large)
    3/4 cup

  • Creole Red Bean Ratatouille

    Creole Red Bean Ratatouille

    How to Make Creole Red Bean Ratatouille

    Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.

    Buy the Diabetes and Heart Healthy Cookbook, 2nd edition, here.


    4servings


    1 cup ratatouille and 1/2 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
    2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3–4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
    3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.
    Veggie Rich
    French
    Mediterranean
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup ratatouille and 1/2 cup pasta


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      15g

    • Potassium
      740mg
      16%

    Ingredients

    whole wheat penne pasta (dried)
    4 oz

    olive oil (extra virgin preferred, divided use)
    1 tbsp

    medium onion (chopped)
    1

    medium green bell pepper (chopped)
    1

    medium garlic (minced)
    2 clove

    medium tomatoes (chopped)
    4

    frozen cut okra
    1 cup

    no-salt-added kidney beans (rinsed and drained)
    1/2 (15-oz) can (about 3/4 cup)

    bay leaves (dried)
    3

    dried oregano (dried, crumbled)
    1 tsp

    dried thyme (crumbled)
    1/2 tsp

    crushed red pepper flakes
    1 tsp

    fresh parsley (chopped)
    1/4 cup

    salt
    1/2 tsp

    mozzarella cheese (shredded, low-fat)
    2 oz

    Parmesan cheese (shredded or grated)
    2 tbsp

  • Chilled Persian Cucumber Soup with Chives

    Chilled Persian Cucumber Soup with Chives

    How to Make Chilled Persian Cucumber Soup with Chives

    If you enjoy tzatziki, this full-flavored recipe is like a tangy, cool soup version of it. The grated cucumber along with the unique inclusion of tea makes it refreshing and almost spa-like. What’s more, this soup provides bonus health benefits from the green tea, which studies find may help reduce the risk of developing type 2 diabetes.


    30 min prep time


    4servings


    1 cup each

    Print Recipe >

    Step-By-Step Instructions:

    1. Stir together the cucumber, yogurt, 2 tablespoons chives, the mint, shallot, garlic, vinegar, pepper, salt, and tea in a medium bowl. Adjust seasoning. Chill until ready to serve.
    2. Divide the soup among individual small soup cups or bowls. Serve topped with the remaining 1 teaspoon chives.
    Veggie Rich
    Mediterranean
    Quick & Easy
    Soup
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup each


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      360mg
      8%

    Ingredients

    Persian or 1 English cucumber (unpeeled and coarsely grated)
    2

    Greek yogurt (plain fat-free)
    1 1/4 cup

    fresh chives (minced)
    3

    mint leaves (finely chopped fresh)
    1 tbsp

    shallots (minced)
    1

    large garlic clove (minced)
    1 clove

    white balsamic or champagne vinegar
    1 1/2 tbsp

    black pepper, or to taste (freshly ground)
    3/4 tsp

    sea salt, or to taste
    1/2 tsp

    unsweetened green tea or jasmine green tea (made with 1 tea bag) (chilled)
    2/3 cup

  • Chickpea Tabbouleh

    Chickpea Tabbouleh

    How to Make Chickpea Tabbouleh

    Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.


    30 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur, cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
    2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.
    3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      275mg
      6%

    Ingredients

    bulgur wheat
    1/2 cup

    hot water (to cover and soak bulgur)
    1

    fresh parsley ((about 1/2 pound), thick stems removed)
    2 bunch

    fresh mint (minced)
    4 tbsp

    cucumber(s) (peeled, seeded, and diced)
    1/2 cup

    green onion (scallion) (finely minced (about 1/2 cup))
    3

    small tomatoes ((about 1 pound), diced (about 2 1/2 cups))
    3

    medium red bell pepper (seeded and diced (about 1/2 cup))
    1/2

    canned chickpeas (garbanzos) (drained and rinsed)
    1 cup

    fresh lemon juice
    3 tbsp

    olive oil
    3 tbsp

    salt
    1/4 tbsp