7 Mediterranean Recipes

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7 Mouth-Watering Mediterranean Recipes

Just because you don't live in the Mediterranean doesnt mean you cant eat like you do. Try these 7 healthy and delicious recipes that highlight the best flavors from the region... Moroccan Vegetable Soup (Chorba) Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric. Serves: 6 Preparation time: 35 minutes Ingredients 2 tablespoons extra-virgin olive oil 1 medium onion, finely diced 2 teaspoons ground turmeric 1 pound beef stew meat (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2inch cubes 6 cups reduced-sodium beef broth or water 1 14-ounce can diced tomatoes 2 small turnips, peeled and diced 2 carrots, diced 2 stalks celery, leaves included, thinly sliced Pinch of saffron threads 12 sprigs flat-leaf parsley, plus more leaves for garnish 8 sprigs fresh cilantro, plus more leaves for garnish 1 large zucchini, peeled and cut into 1/4-inch dice 2 ounces angel hair pasta (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably wholewheat 1-2 teaspoons salt 1/2 teaspoon freshly ground pepper Preparation 1. Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4-5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45-50 minutes. 2. Stir in zucchini and cook, covered, until soft, 8-10 minutes. Add pasta and cook until soft, 4-10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if youre using beef broth; add more if youre using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired. Enjoy! Nutrition Facts

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7 Mediterranean Recipes

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Per serving: 260 calories 10 g fat (2 g sat, 6 g mono) 32 mg cholesterol 19 g carbohydrate 23 g protein 4 g fiber 615 mg sodium 697 mg potassium Nutrition Bonus: vitamin A (80% Daily Value), vitamin C (35% DV), zinc (26% DV), potassium (20% DV), iron (15% DV) Herbed Lamb Chops with Greek Couscous Salad Lamb loin chops are a healthy alternative to the more popular and fatty lamb shoulder chops. The loin chops have quite enough flavor to stand up to this herbaceous couscous. Serves: 4 Preparation time: 25 minutes Ingredients 1 cup water 1 tablespoon minced garlic 1 tablespoon finely chopped fresh parsley 1/4 teaspoon salt 2-1/2 pounds lamb loin chops (about 8), trimmed of fat 2 teaspoons extra-virgin olive oil 1/2 cup whole-wheat couscous 2 medium tomatoes, chopped 1 medium cucumber, peeled and chopped 1/2 cup crumbled feta 3 tablespoons lemon juice 2 tablespoons finely chopped fresh dill Preparation 1. Put water on to boil in a medium saucepan. 2. Combine garlic, parsley and salt in a small bowl. Press the garlic mixture into both sides of lamb chops. Heat oil in a large nonstick skillet over medium-high heat. Add the lamb chops and cook to desired doneness, 5 to 6 minutes per side for medium. Keep warm. 3. Meanwhile, stir couscous into the boiling water. Return to a boil, reduce heat to a low simmer, cover and cook for 2 minutes. Remove from the heat and let stand, covered, for 5 minutes; fluff with a fork. Transfer to a medium bowl. Add tomatoes, cucumber, feta, lemon juice and dill. Stir to combine. Serve the couscous with the lamb chops. Enjoy! Nutrition Facts Per serving: 333 calories 14 g fat (6 g sat, 5 g mono) 121 mg cholesterol 18 g carbohydrate 36 g protein 3 g fiber 386 mg sodium 442 mg potassium Nutrition Bonus: vitamin C (43% Daily Value), iron (17% DV)

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7 Mediterranean Recipes

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Old-Fashioned Spaghetti & Meatballs To stretch the ground beef, we use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried. Serves: 6 Preparation time: 40 minutes Ingredients For the meatballs: 1/3 cup bulgur 1/2 cup hot water 4 ounces lean ground beef 4 ounces hot Italian sausage 1 medium onion, very finely chopped 2 large egg whites, lightly beaten 3 cloves garlic, very finely chopped 1 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1 cup fresh breadcrumbs, preferably whole-wheat For the sauce & spaghetti: 4 cups prepared marinara sauce 1/2 cup slivered fresh basil leaves or chopped fresh parsley 1 pound whole-wheat spaghetti or linguine 1/2 cup freshly grated Parmesan or Romano cheese (1 ounce) Preparation To prepare meatballs: 1. Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes. 2. Preheat oven to 350F. Coat a rack with cooking spray and place it over a baking sheet lined with foil. 3. Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel. To prepare sauce & spaghetti: 1. Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley). 2. Meanwhile, cook spaghetti (or linguine) until just tender, 8-10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese. Enjoy! Nutrition Facts Per serving: 496 calories 8 g fat (3 g sat, 3 g mono) 28 mg cholesterol 86 g carbohydrate 27 g protein 18 g fiber 568 mg sodium 405 mg potassium Nutrition Bonus: fiber (72% Daily Value), vitamin C (35% DV), iron (30% DV), calcium (25% DV), vitamin a (25% DV)

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Mustard-Crusted Salmon This dish makes a simple dinner any night of the week. You might want to consider doubling the batch and using the remaining salmon in a tossed salad the next day. Serves: 4 Preparation time: 10 minutes Ingredients 1-1/4 pounds center-cut salmon fillets, cut into 4 portions 1/4 teaspoon salt, or to taste Freshly ground pepper to taste 1/4 cup reduced-fat sour cream 2 tablespoons stone-ground mustard 2 teaspoons lemon juice Lemon wedges Preparation 1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray. 2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon. 3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10-12 minutes. Serve with lemon wedges. Enjoy! Nutrition Facts Per serving: 290 calories 18 g fat (4 g sat, 6 g mono) 89 mg cholesterol 2 g carbohydrate 29 g protein 0 g fiber 389 mg sodium 550 mg potassium Nutrition Bonus: selenium (74% Daily Value), potassium (26% DV), omega-3s Warm Arugula Bread Salad This assertive panzanella has the most flavor when made with mature arugula, but baby arugula also works well. Serve with grilled steak or turkey sausage. Serves: 4 Preparation time: 20 minutes Ingredients 3 tablespoons extra-virgin olive oil, divided 2 slices crusty whole-wheat bread, cut into 1-inch cubes (2 cups) 1 cup cherry tomatoes, halved 8 cups arugula (7 ounces) 1 tablespoon minced garlic 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 2 tablespoons balsamic vinegar 3/4 ounce Parmesan cheese, shaved (1/4 cup) or grated (1/2 cup) Preparation

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1. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Stir in bread; cook, stirring occasionally, until crisp and starting to brown, 5 to 6 minutes. Add tomatoes and arugula; cook, stirring, until arugula just wilts, about 1 minute. Push the mixture to one side. Add remaining 1 tablespoon oil to the empty side and cook garlic, stirring constantly, until fragrant and sizzling, 15 seconds. Stir into the bread mixture. 2. Remove from heat, season with salt and pepper, drizzle with vinegar and toss to combine. Serve warm, topped with Parmesan. Enjoy! Nutrition Facts Per serving: 196 calories 13 g fat (2 g sat, 8 g mono) 4 mg cholesterol 15 g carbohydrate 6 g protein 2 g fiber 287 mg sodium 280 mg potassium Nutrition Bonus: vitamin A (30% Daily Value), vitamin C (25% DV) Seafood Couscous Paella Whole-wheat couscous soaks up this savory saffron-infused broth. Serves: 2 Preparation time: 30 minutes Ingredients 2 teaspoons extra-virgin olive oil 1 medium onion, chopped 1 clove garlic, minced 1/2 teaspoon dried thyme 1/2 teaspoon fennel seed 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper Pinch of crumbled saffron threads 1 cup no-salt-added diced tomatoes, with juice 1/4 cup vegetable broth 4 ounces bay scallops, tough muscle removed 4 ounces small shrimp (41-50 per pound), peeled and deveined 1/2 cup whole-wheat couscous Preparation 1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds. 2. Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes. 3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff. Enjoy! Nutrition Facts Per serving: 409 calories 7 g fat (1 g sat, 4 g mono) 103 mg cholesterol

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59 g carbohydrate 29 g protein 10 g fiber 584 mg sodium 399 mg potassium Nutrition Bonus: vitamin C (40% Daily Value), selenium (43% DV), vitamin A (15% DV), iron (15% DV) Greek Yogurt Cheesecake with Ouzo-Poached Figs This tangy yogurt cheesecake is topped with ouzo-poached figs inspired by sikomaida, a traditional delicacy from Corfu made with dried figs macerated and kneaded with ouzo (an anise-flavored spirit) and pepper, which are formed into disks and dried in chestnut leaves. Its also delicious with seasonal fruits, fresh or dried and poached, or with whole preserves. Serves: 16 Preparation time: 40 minutes Ingredients For the crust: 15 plain Melba toasts (about 4 ounces; not Melba snacks) 1/3 cup walnut halves 2 tablespoons extra-virgin olive oil 2 tablespoons sugar For the cheesecake: 14 ounces reduced-fat (Neufchtel) cream cheese 1 cup sugar 2-1/2 cups low-fat or nonfat plain Greek yogurt 7 large egg whites 1 teaspoon cinnamon For the topping: 16 whole dried figs 2 cups warm water 1/2 cup ouzo, Mavrodaphne or port wine 2 rose geranium leaves, plus more for garnish 1 cinnamon stick 1 3-inch strip orange zest 1/2 cup sugar Preparation To prepare crust: 1. Preheat oven to 325F. Put a kettle of water on to heat for the water bath. Coat a 10-inch springform pan with cooking spray; tightly wrap the bottom and outside with a double layer of foil. 2. Process Melba toasts and walnuts in a food processor until fine crumbs form. Transfer to a medium bowl. Add oil and 2 tablespoons sugar and toss until evenly moist. Press the crumb mixture into the bottom of the pan. Bake until lightly browned, about 10 minutes. Transfer to a wire rack and let cool to room temperature, about 30 minutes. To prepare cheesecake: 1. When the crust is almost cool, beat cream cheese and 1 cup sugar in a large mixing bowl with an electric mixer until smooth. Add yogurt, egg whites and cinnamon; beat until well blended. Pour the batter over the cooled crust. 2. Place the cheesecake in a roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake the cheesecake in the center of the oven until set around the edges but the center still jiggles, about 45 minutes. Turn off the oven and let the cheesecake sit in the oven with the door ajar for 1 hour. Let cool on a wire rack for 1 hour more. To prepare topping:

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1. Meanwhile, place figs in a small bowl, cover with warm water and let soak for 1 hour. 2. Strain the figs, reserving the soaking water. Strain the soaking water into a medium saucepan. Add ouzo (or wine); bring to a boil over high heat. Add geranium leaves (if using), cinnamon stick, orange zest and the figs. Reduce the heat to medium and cook until the figs are plump and the liquid is the consistency of a thin syrup, 10-15 minutes. Remove the figs with a slotted spoon and set aside to cool. Stir 1/2 cup sugar into the liquid, adjust the heat to maintain a gentle simmer, and cook until the liquid is reduced by half, 15-25 minutes. Discard the geranium leaves, cinnamon stick and orange zest. Chop the figs and return them to the syrup. 3. Remove the pan sides from the cheesecake. Serve each slice topped with some of the fig sauce and a rose geranium leaf, if desired. Enjoy! Nutrition Facts Per serving: 263 calories 0 g fat (5 g sat, 3 g mono) 19 mg cholesterol 35 g carbohydrate 9 g protein 1 g fiber 196 mg sodium 134 mg potassium Want more? Check out these EatingWell features: Browse EatingWell Recipe Collections Browse Healthy Recipes Browse More Mediterranean Recipes How Much Do You Know About Healthy Cooking? Do you practice healthy cooking techniques? Test yourself to see how much you know about what foods are good for you and how to cook for lean looks. Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (its free to sign up!), and bookmark it so you dont miss a single juicy post! Talk to us on Facebook and Twitter!
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