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Tag: mediterranean

  • Spring Vegetable Salad with Tomato Vinaigrette

    Spring Vegetable Salad with Tomato Vinaigrette

    How to Make Spring Vegetable Salad with Tomato Vinaigrette

    This quick salad is a tasty and convenient way to incorporate more vegetables into your diet. It tastes best at room temperature, making it perfect for buffets and picnics.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     

     


    5 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 500°F.
    2. Place the green beans, asparagus, peas, and snap peas in a medium saucepan. Cover with water. Bring to a boil over high heat, then reduce the heat to low. Simmer for 5 to 10 minutes, until tender. Drain the vegetables and immediately submerge them in a bowl of ice water.
    3. Pour the balsamic vinegar into a small bowl. Whisk in the mustard until well incorporated, then whisk in the olive oil until smooth. Season with the salt and pepper, to taste.
    4. Place the cherry tomatoes in a single layer on a baking sheet. Roast for 5 minutes or until charred and soft.
    5. Stir the tomatoes and olives into the vinaigrette.
    6. Drain the vegetables well, then place them in the serving bowl with the lettuce. Toss with the vinaigrette and serve.
    Low Carb
    Mediterranean
    Foodie
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      190mg
      4%

    Ingredients

    cleaned and chopped romaine lettuce
    2 cup

    trimmed green beans
    1 cup

    trimmed asparagus
    1 cup

    frozen peas (thawed and drained)
    1 cup

    sugar snap peas (trimmed)
    1 cup

    balsamic vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    olive oil
    1/4 cup

    salt
    1/4 tsp

    black pepper
    to taste

    cherry tomatoes (quartered)
    1/2 cup

    pitted and chopped Nicoise olives
    1 tbsp

    sugar (optional)
    1/2 tsp

  • Turbot with Watercress and Zucchini

    Turbot with Watercress and Zucchini

    How to Make Turbot with Watercress and Zucchini

    This delicate fish is a surprising treat at the end of a long day. Turbot is found in salt waters of both the Atlantic and Pacific oceans. It is also known as flounder, brill, fluke, and plaice. It is a member of the flatfish family, which also contains halibut. Any of those would make fine substitutions in this dish.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    20 min cook time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flour on a plate. Add the salt, black pepper, and red pepper, and stir to combine. Dip the turbot fillets in the mixture to coat. Shake off the excess. Transfer to a plate and set aside.
    2. Heat 2 Tbsp of the olive oil in a large, wide, nonstick skillet over medium heat. Add the fish and brown on both sides (about 2 minutes per side).
    3. Add the squash and zucchini, lemon juice, and water. Add the thyme, cover, and allow to simmer for 5 to 10 minutes, or until the fish is cooked through and the squash is tender. Remove and discard the thyme.
    4. In a small bowl, whisk the balsamic vinegar with the remaining 2 Tbsp of olive oil until incorporated.
    5. Toss the watercress with the dressing, taste, and season with salt and pepper as needed. Place the watercress on the bottom of a large serving platter or divide among 4 individual plates.
    6. Place the fish fillets on top of the watercress and scatter zucchini and squash around the sides.
    Mediterranean
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      24g

      31%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      990mg
      21%

    Ingredients

    almond flour or all-purpose flour
    1/2 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    crushed red pepper flakes
    1 pinch

    turbot or other white fish
    4 (5 oz) fillets

    olive oil (divided)
    4 tbsp

    frozen yellow squash and zucchini (thawed and drained)
    2 lbs

    lemon (juiced)
    1

    water
    1 cup

    fresh thyme
    2 sprig

    balsamic vinegar
    1 tbsp

    watercress (washed thoroughly and trimmed)
    1 bunch

  • Salmon with Pea Puree

    Salmon with Pea Puree

    How to Make Salmon with Pea Puree

    Pink salmon is doled out on a gorgeous green bed of pea puree in this elegant dish. If you are preparing the dish for a party, you can make the fish and the pea puree a day ahead of time and reheat them before serving.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    4servings


    1 piece salmon with 1/2 cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425
    2. Combine the peas, the juice of 1 lemon, the
      vegetable stock, salt, and pepper in a blender.
      Puree until smooth.
    3. Grease a baking dish with the olive oil. Place the salmon in the dish and turn to coat with the oil. Sprinkle each piece with the seasoning mix and the remaining juice of 1 lemon. Bake for 15 to 20 minutes, or until the salmon is cooked through.
    4. Pour the puree on a serving platter. Place the salmon on top. Garnish with lemon wedges.
    Fiber Focused
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 piece salmon with 1/2 cup puree


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g

    • Protein
      29g

    • Potassium
      750mg
      16%

    Ingredients

    ground cumin
    1/4 tsp

    turmeric
    1/4 tsp

    ground allspice
    1/4 tsp

    ground coriander
    1/4 tsp

    fresh sweet peas
    1 lbs

    lemon (juiced)
    2

    low sodium vegetable broth
    1/2 cup

    salt
    1/4 tsp

    black pepper
    to taste

    olive oil
    1 tsp

    salmon fillet (cut into 4 equal pieces)
    1 lbs

    lemon (quartered)
    1

  • Mini Vegetable Frittata

    Mini Vegetable Frittata

    How to Make Mini Vegetable Frittata

    Frittate, as they are called in Italy, can be downsized into mini portions for the perfect low carb breakfast on-the-go. This version calls for mushrooms, leeks, and zucchini, but you could make these with any seasonal vegetables. Try artichokes and asparagus in the spring, tomatoes and eggplant in the summer, or fennel and roasted peppers in the fall.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    6servings


    2 Mini Frittatas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and saute, stirring occasionally, until softened and golden (about 4 minutes). Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes. Remove from heat, and set aside until cooled.
    3. In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to the egg mixture and stir to combine.
    4. Grease a 12-hole muffin tin with nonstick cooking spray and distribute the egg and vegetable mixture evenly into the holes, filling each 1/2-3/4 of the way. Put muffin tin in the oven and bake until the frittata tops are golden and the eggs are set, about 8-10 minutes. Allow to cool slightly and serve.
    Low Carb
    Mediterranean
    Vegetarian
    Quick & Easy
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 Mini Frittatas


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      7g

    • Potassium
      310mg
      7%

    Ingredients

    olive oil
    1/4 cup

    medium yellow onion (cut into very thin slices)
    1

    shiitake mushrooms (stemmed and cut into very thin slices)
    1 pints

    large zucchini (diced)
    1

    small leeks (white and light green parts rinsed and finely chopped)
    2

    large eggs (beaten until foamy)
    4

    basil leaves (hand torn)
    8

    grated pecorino romano cheese
    1/4 cup

    nonstick cooking spray
    1

  • Mediterranean Chicken Pita

    Mediterranean Chicken Pita

    How to Make Mediterranean Chicken Pita

    Repurpose leftover chicken on this simple and delicious sandwich! It’s a perfect quick and easy work-from-home lunch, or a busy weeknight dinner. If you don’t have tzatziki sauce, you could use plain Greek yogurt instead.

    Double Up: Use leftovers from our Greek Yogurt-Marinated Chicken recipe for even more flavor!


    10 min prep time


    4servings


    1 pita pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium mixing bowl, mix together the chicken and tzatziki sauce.
      Stuff ½ cup of the chicken mixture into each pita pocket.
    2. Top each filled pita pocket with ¼ cup cucumbers, ¼ cup tomatoes, and 2 Tbsp sliced almonds.
    Mediterranean
    Quick & Easy
    No Cook
    Main Dish
    Lunch
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita pocket


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      26g

    • Potassium
      510mg
      11%

    Ingredients

    cubed cooked chicken
    2 cup

    low-fat tzatziki sauce or nonfat plain Greek yogurt
    1/2 cup

    whole grain pocket style pitas (cut in half to make 4 pita pockets)
    2

    diced cucumber
    1 cup

    diced tomato
    1 cup

    unsalted, sliced dry-roasted almonds
    1/2 cup

  • Mediterranean Steak with Minted Couscous

    Mediterranean Steak with Minted Couscous

    How to Make Mediterranean Steak with Minted Couscous

    The flavors of the Mediterranean have captured the imagination of travelers for centuries. Precooked, packaged couscous takes only 5 minutes to make, so it’s a great option for a quick dinner. Couscous is made from semolina flour and is, in fact, a form of pasta even though many people think it is a grain. You just boil water, remove it from the heat, add the couscous, cover, and let it stand. For this recipe, we’ve added fresh mint and chopped tomatoes to add a fresh flavor that goes well with the steak.

    Double Up: Cook some extra steak while you are making this recipe, and save the leftovers for a Steak and Portobello Sandwich later in the week.


    10 min prep time


    15 min cook time


    4servings


    5 oz steak with walnut topping, 1 1/2 cups couscous

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil. Once boiling, remove the water from the heat and add the couscous. Cover with a lid and let stand for 5 minutes.
    2. Fluff the couscous with a fork. Add the tomatoes, mint, olive oil, salt, and 1/4 tsp of the pepper. Cover and set aside.
    3. Remove the visible fat from the steak.
    4. Heat a skillet to medium-high heat. Place the steak in the skillet and sear for 2 minutes. Turn the steak over and cook for 2 more minutes, or until it reaches desired doneness.
    5. Remove the steaks from the skillet.
    6. Heat a nonstick skillet over medium-high heat. Coat the skillet with olive oil spray. Add the walnuts, olives, and capers. Saute for 2 minutes.
    7. Place 1 1/2 cups of the couscous mixture on each of 4 dinner plates. Top with equal portions of the steak. Spoon the walnut mixture over the steak and sprinkle with the remaining 1/4 tsp of pepper.
    Mediterranean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      5 oz steak with walnut topping, 1 1/2 cups couscous


    • Amount per serving



      Calories





      510

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.3g

        17%

    • Cholesterol
      95mg

      32%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      48g

    • Potassium
      1055mg
      22%

    Ingredients

    water
    2 cup

    couscous
    1 cup

    tomato (diced (about 3 cups))
    3

    chopped fresh mint
    1/2 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/2 tsp

    strip, flank, or skirt steak
    1 1/2 lbs

    walnut pieces
    2 tbsp

    pimiento-stuffed green olives (sliced (about 2/3 cup))
    16

    capers
    3 tbsp

  • White Bean and Vegetable Soup With Farro

    White Bean and Vegetable Soup With Farro

    How to Make White Bean and Vegetable Soup With Farro


    25 min prep time


    45 min (not including the farro) cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
    2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
    3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
    4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mediterranean
    Lunch
    Soup
    Dinner
    Main Dish
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    Nutrition facts

    9 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
      580mg

      25%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      515mg
      11%

    Ingredients

    cooked farro (Dry Packaged Foods)
    2 cup

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    lemon juice
    2 tbsp

    chickpeas (garbanzo beans) (drained)
    15 oz

    canned diced tomatoes
    15 oz

    low sodium chicken broth
    4 cup

    yellow squash (unpeeled and diced)
    2

    carrot(s) (peeled and sliced)
    2

    cayenne pepper
    1 pinch

    smoked paprika
    1/2 tsp

    Italian seasoning
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Wild Rice and Cherry Pilaf

    Wild Rice and Cherry Pilaf

    How to Make Wild Rice and Cherry Pilaf


    10 min prep time


    1 hr cook time


    14servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring 4 cups of water to boiling. Add the rice and salt and return to boiling. Lower the heat, cover, and simmer for about 1 hour, or until the rice is tender.
    2. Meanwhile, in a large skillet, heat the oil over medium heat. Sauté the onion for 7 to 8 minutes, until soft. Add the celery and carrots and sauté for 5 to 6 minutes. Add the garlic, thyme, and marjoram and sauté for 1 minute; set aside until the rice is cooked.
    3. Toss the cooked rice with the vegetable mixture. Stir in the cherries, pepper, parsley, and almonds. Serve warm or at room temperature.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mediterranean
    Vegan
    Vegetarian
    Holidays & Entertaining
    Sides
    Foodie
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    Nutrition facts

    14 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      140mg
      3%

    Ingredients

    slivered almonds
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    black pepper
    1/2 tsp

    dried cherries
    1/2 cup

    fresh marjoram (minced)
    2 tsp

    fresh thyme (minced)
    2 tsp

    garlic (minced)
    1 clove

    carrot(s) (peeled and diced)
    1

    celery (chopped)
    2

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    salt
    1/4 tsp

    wild rice (rinsed and drained)
    1 cup

  • Turkish Carrot Salad

    Turkish Carrot Salad

    How to Make Turkish Carrot Salad

    This recipe featured in:

     


    45 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients and cover. Refrigerate for 1/2 hour before serving. Bring the salad to room temperature and serve.
    Veggie Rich
    Low Sodium
    Mediterranean
    Vegetarian
    Sides
    Salads
    Lunch
    Holidays & Entertaining
    Foodie
    Quick & Easy
    No Cook
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      265mg
      6%

    Ingredients

    black pepper
    1/4 tsp

    ground cinnamon
    1/4 tsp

    ground coriander
    1/4 tsp

    ground cumin
    1 tsp

    olive oil
    2 tbsp

    lemon juice
    3 tbsp

    dried currants
    1/4 cup

    slivered almonds (toasted)
    1/4 cup

    apple (unpeeled and coarsely grated)
    2 med

    carrot(s) (peeled and coarsely grated or cut into matchsticks)
    5

  • Two-Bean Stew

    Two-Bean Stew

    How to Make Two-Bean Stew

    The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. 

    This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It’s a versatile dish that fits well within Mediterranean and Italian culinary traditions, making it a fantastic option for a wholesome lunch or dinner. 


    20 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.

    2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.

    3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Kid Friendly
    Italian
    Comfort Food
    Soup
    Vegetarian
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    salt
    1/2 tsp

    fresh oregano
    1/3 cup

    cannellini beans (drained and rinsed)
    15 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    15 oz

    chicken or vegetable broth
    1 1/2 cup

    lemon (juiced and zested)
    1

    diced tomatoes
    28 oz

    white wine
    1/2 cup

    garlic (minced)
    3 clove

    leeks (white part only, cleaned and chopped)
    1 stalks

    carrots (peeled and diced)
    1 med

    celery (chopped)
    2 stalks

    onion(s) (chopped)
    1 med

    olive oil
    1 tbsp