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Tag: mediterranean

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1

  • Sicilian Swordfish And Eggplant Bundles

    Sicilian Swordfish And Eggplant Bundles

    How to Make Sicilian Swordfish And Eggplant Bundles

    Swordfish and eggplant are culinary ingredients that Sicilians inherited when they were under Arab rule. Before the arrival of the Arabs, swordfish was not eaten because of its reputation as being extremely difficult to catch. Sicilian fisherman learned how to catch swordfish from the Arabs. Even today, Sicilian fisherman use Arabic words instead of Italian ones when fishing. Serve this delightful dish with Baby Artichokes with Herb Sauce


    4servings


    1 bundle

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    Step-By-Step Instructions:

    1. Preheat broiler. Place eggplant slices on a baking sheet. Brush with 1 Tbsp olive oil, and bake for a few minutes until tender and cooked through. Remove from oven, and set aside.
    2. Heat remaining 1 Tbsp olive oil in a large skillet over medium heat. Add garlic, and cook until it releases its aroma. Do not let garlic turn brown. Stir in chopped and strained tomatoes, basil, pine nuts, 1/4 tsp salt, pepper, and pepper flakes. Stir and cover. Reduce heat to low. Simmer for 5 minutes.
    3. Meanwhile, place a large piece of wax paper on a work surface. Place fish fillets on wax paper, and cover with another piece. Use a flat-edged meat hammer to pound fish until they are very thin, about 1/4 inch. Check under the wax paper from time to time to make sure that fish is not tearing. Cut each piece in half to make 4 pieces.
    4. Top each piece of fish with thin layers of the eggplant slices. (If you have extra eggplant slices, reserve them as a garnish). Starting at the wide end, roll up fish, completely encasing eggplant. Use toothpicks or skewers to secure the rolls. Slowly remove lid from tomato sauce, and add rolls to simmering sauce. Cover, and cook for 10-15 minutes, turning once, or until fish is cooked through.
    5. Transfer fish to a serving platter, remove skewers, and top with remaining sauce. Season with remaining 1/4 tsp salt, if desired. Serve remaining eggplant slices along the sides of the dish.
    Seafood
    Italian
    Mediterranean
    Lunch
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bundle


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      35mg

      12%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      19g

    Ingredients

    medium eggplant (sliced lengthwise into paper-thin slices)
    1

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    boxed tomatoes (chopped)
    1 cup

    boxed tomatoes (strained)
    1 cup

    basil (freshly chopped)
    2 tbsp

    pine nuts
    2 tbsp

    sea salt (divided)
    1/2 tsp

    pepper (freshly grated)
    1/8 tsp

    crushed red pepper flakes
    1 pinch

    swordfish fillets (boneless, divided into 2 filets)
    12 oz

  • Seared Tuna with Pesto Sauce

    Seared Tuna with Pesto Sauce

    How to Make Seared Tuna with Pesto Sauce

    Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.


    5 min prep time


    8 min cook time


    4servings


    1 tuna fillet

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    Step-By-Step Instructions:

    1. Heat the olive oil in a skillet over medium-high heat.
    2. Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
    Low Carb
    Seafood
    Italian
    Mediterranean
    Main Dish
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      45mg

      15%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      28g

    • Potassium
      325mg
      7%

    Ingredients

    olive oil
    1 tbsp

    tuna filets (divided into 4 4-oz portions)
    1 lbs

    jarred pesto sauce
    4 tbsp

  • Savory Mediterranean Oats

    Savory Mediterranean Oats

    How to Make Savory Mediterranean Oats

    Here’s a new twist on oatmeal instead of the usual sweet oatmeal dish. It makes a great breakfast for one!


    1serving


    1 rounded cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
    2. Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
    3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 rounded cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      12g

    • Potassium
      300mg
      6%

    Ingredients

    low sodium vegetable broth (low-sodium)
    1 cup

    large sun-dried tomato (halves, not oil-packed, thinly sliced (do not rehydrate))
    4

    Pinch sea salt, or to taste
    1

    freshly ground black pepper, or to taste
    1/8 tsp

    old-fashioned rolled oats
    1/2 cup

    fresh chives (minced)
    1 tbsp

    Plain Nonfat Greek yogurt (fat-free)
    3 tbsp

    fresh basil (thinly sliced)
    1 tbsp

    soft goat cheese (crumbled)
    1 tbsp

  • Salmon With Thyme-Roasted Grapes

    Salmon With Thyme-Roasted Grapes

    How to Make Salmon With Thyme-Roasted Grapes

    Author Katie Cavuto says, “Grapes are not just for snacking! Sweet, juicy, and succulent, they are divine when roasted. I love pairing grapes with savory herbs like fresh oregano or, in this dish, thyme.”


    5 min prep time


    30 min cook time


    4servings


    1 (5-ounce) salmon fillet and 1/4 cup roasted grapes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 F.
    2. In a small bowl, toss grapes with 1 tablespoon olive oil, garlic, thyme, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Arrange the grapes in a rimmed baking dish and roast for 20 minutes, or until slightly brown and bursting.
    3. While the grapes are roasting, arrange the salmon fillets on a rimmed baking sheet. Drizzle with remaining olive oil and season with remaining salt and pepper.
    4. Once the grapes are roasted, remove from the oven. Decrease oven temperature to 400°F and roast the salmon for 10–12 minutes, or until salmon reached your desired doneness.
    5. Remove salmon from the oven, top with the roasted grapes, and serve.
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 (5-ounce) salmon fillet and 1/4 cup roasted grapes


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        12g

    • Protein
      29g

    • Potassium
      670mg
      14%

    Ingredients

    red grapes (stems removed)
    2 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (sliced)
    2 clove

    fresh thyme (leaves removed from stem)
    3 sprig

    fine sea salt (divided)
    1/4 tsp

    freshly ground black pepper (divided)
    1/4 tsp

    (5-ounce) salmon fillets
    4

  • Roasted Greek Eggplant with Feta

    Roasted Greek Eggplant with Feta

    How to Make Roasted Greek Eggplant with Feta

    Sides shouldn’t be thought of as afterthoughts. They deserve as much culinary love and attention as entrées. If you’re looking for a side dish that’ll impress, this roasted eggplant recipe is it. The finishing touches of fresh herbs, feta, and lemon zest make this side more like the star of the plate.


    12 min prep time


    30 min cook time


    4servings


    2 wedges

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. In a small bowl, whisk together the marinara sauce, lemon juice, oil, garlic, salt, and cinnamon. Arrange the eggplant wedges, skin side down, on an unbleached parchment paper–lined baking sheet. Generously brush the cut surfaces of the eggplant wedges with the marinara mixture.
    2. Roast the eggplant wedges until fully cooked, about 30 minutes.
    3. Transfer to a platter, sprinkle with the parsley, mint, feta, and lemon zest, and serve.
    Veggie Rich
    Mediterranean
    Foodie
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      2 wedges


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      520mg
      11%

    Ingredients

    marinara sauce
    3 tbsp

    Juice and zest of 1/2 small lemon (divided)
    1

    Extra Virgin Olive Oil
    1 tbsp

    large clove garlic (minced)
    1 clove

    sea salt
    1/4 tsp

    ground cinnamon (ground)
    1/4 tsp

    small eggplants (each quartered lengthwise, stems removed)
    2

    fresh parsley
    3 tbsp

    chopped fresh mint OR 1 teaspoon chopped fresh oregano
    1 tbsp

    feta cheese (finely crumbled)
    3 tbsp

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Pork Souvlaki

    Pork Souvlaki

    How to Make Pork Souvlaki

    Souvlaki are Greek kebabs made with marinated meat. You can use any meat of your choice—try it with chicken, shrimp or lamb. To pull the meal together, serve the grilled meat in a pita pocket topped with tzatziki and other vegetables, like tomato, red onion, bell pepper, or lettuce.


    10 min prep time


    12 min cook time


    4servings


    1 stuffed pita half

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While the skewers are soaking, cut pork tenderloin into 1 inch cubes.
    2. In large bowl, whisk together lemon juice, oil, garlic, oregano and pepper. Add pork and stir to coat.
    3. Marinate for 10 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the pork is marinating, preheat the broiler. Coat a baking sheet with cooking spray or line with foil. Set aside.
    4. Thread pork onto 8 skewers and lay on the baking sheet so they are not touching. Brush the skewers with remaining marinade, using all the marinade.
    5. Place the skewers in the broiler 6 inches away from heat for 6 minutes. Turn the skewers and cook an additional 6 minutes.
    6. In a small bowl, whisk together yogurt, cucumber, garlic, lemon juice, salt and pepper to make the tzatziki sauce.
    7. Cut the pitas in half and carefully form a pocket in each half. Spread 1/4 cup tzatziki sauce inside each pita half, then add the pork from two skewers to each. Serve as is, or stuff with additional toppings such as lettuce, tomato, and onion.
    Mediterranean
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed pita half


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      560mg
      12%

    Ingredients

    bamboo skewers
    8

    pork tenderloin
    1 lbs

    lemon juice
    1/4 cup

    olive oil
    1 tbsp

    garlic (minced or grated)
    4 clove

    dried oregano
    1 tbsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    Plain Nonfat Greek yogurt
    1/2 cup

    large cucumber (peeled, seeded and grated)
    1

    garlic (minced or grated)
    1 clove

    fresh lemon juice
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain pocket style pitas
    2

  • Pesto Chicken Kababs

    Pesto Chicken Kababs

    How to Make Pesto Chicken Kababs

    A quick and easy recipe, these kababs offer a great source of protein. Serve over quinoa or cauliflower rice and pair with side salad for a complete, balanced meal.


    20 min prep time


    7 min cook time


    4servings


    2 Kababs

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bamboo skewers in warm water for at least 30 minutes.

    2. Preheat an indoor or outdoor grill.

    3. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper, and parmesan cheese in a blender or food processor.

    4. Thread alternating pieces of chicken, zucchini, and tomato onto the soaked skewers, using 3 pieces of chicken, 3 pieces of zucchini, and 3 tomatoes.

    5. Brush the kabobs with the basil mixture, coating well.

    6. Grill the kabobs about 7 minutes, brushing with the basil mixture until it is all used. Turn the kabobs frequently until the chicken is cooked through and reaches 165 degrees F.

    Low Carb
    Mediterranean
    Grilling
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Kababs


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      36g

    • Potassium
      1031mg
      22%

    Ingredients

    black pepper
    1/8 tsp

    pine nuts (toasted)
    1/4 cup

    garlic (minced)
    2 clove

    fresh packed basil leaves ((1 bunch of basil))
    1 cup

    olive oil
    1 tbsp

    bamboo skewers
    8

    Parmesan cheese (freshly grated)
    2 tbsp

    boneless, skinless chicken breasts (cut into 24 cubes)
    1 1/4 lbs

    zucchini (cut into 24 pieces)
    2 med

    cherry tomatoes
    24 whole