Mediterranean Diet Recipes Made Simple

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Easy and Delicious Recipes for Your Optimal Health

Here are a number of recipes, based on the Mediterranean diet, that can get you well started on healthy breakfasts, lunches, and dinners. Each recipe is easy to follow, with simple preparation and short cooking times. As with any recipe, feel free to adjust, based on your preferences and the availability of ingredients. Be creative, and invent your own variations.

These recipes are part of the complete plan covered in the article:

Healthy Eating For Men Made Easy

 

Breakfast Recipes

Breakfast Recipe #1- Spicy Apple Oatmeal with Egg

Servings: 1 adult

Preparation Time: 10 minutes

Cooking Time: 3 minutes

Recommended Ingredients

       1/2 cup oatmeal (regular, not pre-cooked)

       1/2 cup low fat or skim milk

       1/2 medium-sized apple, chopped

       1 large or extra-large egg, cage-free, and free range or pasture raised

       1/4 tsp cinnamon powder

       1/2 cup low fat Greek yogurt

Prepping and Cooking Directions

Mix milk and egg well in a microwaveable bowl until well blended.

Add oatmeal, apple, and cinnamon; stir well.

Place in the microwave oven and cook on high for 1 1/2 minutes.

Pause 20 seconds, then heat again on high for 1 1/2 minutes.

(Be attentive to prevent the mixture from boiling over top of bowl)

Remove from the microwave oven and carefully spoon into the serving bowl.

Spoon yogurt on top and lightly mix in.

Nutrition Facts: 1 Serving Spicy Apple Oatmeal with Egg

Amount Per Serving

Calories 477.1

Sodium 355.4 mg

Total Fat 12.0 g

Potassium 1,067.8 mg

Saturated Fat 4.5 g

Total Carbohydrate 69.4 g

Polyunsaturated Fat 1.9 g

Dietary Fiber 11.6 g

Monounsaturated Fat 4.0 g

Sugars 32.4 g

Cholesterol 227.2 mg

Protein 27.5 g

Breakfast Recipe #2 – Homemade Hot Muesli

 

Servings: 1 adult

Preparation Time: 10 minutes

Cooking Time: 3 minutes

Recommended Ingredients

       1/2 cup oatmeal (regular, not pre-cooked)

       1/2 cup low fat or skim milk

       1 tbsp unsalted nuts: peanuts, walnuts, pecans, almonds or mixed

       1 tbsp flax seeds (optional)

       4-6 prunes, chopped

       1 tsp raisins

       1/2 cup low fat Greek yogurt

Prepping and Cooking Directions

Mix milk, oatmeal. nuts, prunes, raisins, and flax seeds in a microwaveable bowl.

Place in the microwave oven and cook on high for 1 1/2 minutes.

Pause 20 seconds, then heat again on high for 1 minute. (Be attentive to prevent the mixture from boiling over top of bowl)

Remove from the microwave oven and spoon into the serving bowl, being careful since it is hot.

Spoon Greek yogurt on top and lightly mix in.

Nutrition Facts: 1 Serving  Oatmeal Muesli

Amount Per Serving

Calories 469.7

Sodium 402.2 mg

Total Fat 7.7 g

Potassium 1,117.9 mg

Saturated Fat 3.0 g

Total Carbohydrate 87.7 g

Polyunsaturated Fat 1.2 g

Dietary Fiber 6.2 g

Monounsaturated Fat 3.1 g

Sugars 48.0 g

Cholesterol 16.2 mg

Protein 23.9 g

Breakfast Recipe #3 – Overnight Oat Muesli

 

Servings: 1 adult

Preparation Time: 5 minutes

Cooking Time: none

Recommended Ingredients

       1/2 cup oatmeal (regular, not pre-cooked)

       1/3 cup low fat or skim milk

       2 tbsp unsalted nuts: peanuts, walnuts, pecans, almonds or mixed

       1 tbsp flax seeds (optional)

       4-6 prunes, chopped

       1 tsp raisins

Prepping Directions

Mix milk, oatmeal. nuts, prunes, raisins, and flax seeds in a bowl.

Cover and place in the refrigerator overnight.

Remove from the refrigerator 30 minutes before serving, if desired, to warm slightly.

If preferred to be eaten hot, place in the microwave for 45 seconds before serving.

Nutrition Facts: Overnight Muesli 1 Serving

Amount Per Serving

Calories 469.7

Sodium 402.2 mg

Total Fat 7.7 g

Potassium 1,117.9 mg

Saturated Fat 3.0 g

Total Carbohydrate 87.7 g

Polyunsaturated Fat 1.2 g

Dietary Fiber 6.2 g

Monounsaturated Fat 3.1 g

Sugars 48.0 g

Cholesterol 16.2 mg

Protein 23.9 g

Breakfast Recipe #4 – Hearty Turkey Bacon and Eggs

 

Servings: 1 adult

Preparation Time: 5 minutes

Cooking Time: 8-10 minutes

Recommended Ingredients

       4 slices turkey bacon, minimally processed, natural, no preservatives

       2 large or extra large eggs, cage-free, free range or pasture raised

       1/2 tsp butter

       Salt and pepper to taste

Prepping and Cooking Directions

Place slices of turkey bacon in a skillet and heat over medium-hot burner

After 2 minutes, turn the slices and cook on the other side. After 1 minute, slide the slices to one side of the skillet, continuing to cook.

Immediately spread the butter on the open area of the skillet.

As soon as the butter starts to sizzle, carefully crack each eggshell and drop each egg onto the skillet.

Lower the heat if necessary, continue to cook the eggs until the whites are cooked.

If desired, use a spatula to flip the eggs, to cook briefly on the other side.

Use the spatula to lift the eggs and turkey bacon slices onto the plate.

 

Nutrition Facts 1 Serving Hearty Turkey Bacon & Eggs

 

Amount Per Serving

Calories 337.8

Sodium 896.5 mg

Total Fat 23.5 g

Potassium 163.3 mg

Saturated Fat 6.5 g

Total Carbohydrate 2.0 g

Polyunsaturated Fat 3.2 g

Dietary Fiber 0.0 g

Monounsaturated Fat 6.6 g

Sugars 1.7 g

Cholesterol 448.9 mg

Protein 36.2 g

 

 

 

Lunch Recipes

Lunch Recipe #5 – Chickpeas, Greens Salad & Tuna

 

Servings: 2-3 adults

Preparation Time: 10 minutes

Cooking Time: None

Recommended Ingredients

       1/2 can chickpeas (garbanzo beans), drained, rinsed

       1 can tuna in water, drained

       2 green onions (scallions), chopped

       3-4 leaves of kale, cut into 1/2 inch-wide strips

       6-8 leaves, romaine lettuce, cut into 1/2 inch-wide strips

       2 tbsp chives, chopped

       1/4 cup mint (optional)

       1 tbsp olive oil (extra virgin)

       1 tbsp balsamic vinegar, or apple cider vinegar

       2 tsp dried herbs: thyme, rosemary, or oregano

Prepping Directions

Chop and slice leaves as directed above.

Drain tuna, separate into small chunks with fork.

Mix all ingredients in a large bowl.

May be served immediately, but will improve after a few hours in the refrigerator, so ideally prepare this dish earlier in the day.

Nutrition Facts 1 Serving Chickpeas, Greens & Tuna

 

Amount Per Serving

Calories 416.8

Sodium 688.4 mg

Total Fat 16.7 g

Potassium 801.7 mg

Saturated Fat 3.0 g

Total Carbohydrate 39.0 g

Polyunsaturated Fat 2.6 g

Dietary Fiber 7.3 g

Monounsaturated Fat 10.3 g

Sugars 0.7 g

Cholesterol 40.0 mg

Protein 31.2 g

 

 

Lunch Recipe # 6 – Grilled Salmon with Brown Rice

 

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Recommended Ingredients

       12 oz salmon steak, (Coho, Sockeye, Atlantic or Pacific (6 oz serving per person)

       Pinch of grey sea salt, to taste (optional for salt-free diets)

       7/8 cup brown rice, or brown rice-wild rice mixture.

       1/2 tsp butter (optional)

Cooking Directions

Bring 2 cups of water to a boil in a small saucepan or pot, with a lid or cover.

Add the rice, and turn down the heat to simmer. Cover the pot.

Turn on the oven to grill and preheat. Place the grill in a medium high position.

Keep an eye on the rice to make sure it keeps simmering.

Cover an oven-proof pan or cookie sheet with a sheet of aluminum foil.

Slightly butter the foil by rubbing lightly with the butter stick while cold.

Place the salmon steak directly on the foil and put in the oven.

As soon as the rice has absorbed all, or almost all the water, turn off the heat, but keep covered. If adding butter, do so now, stir well.

Check the salmon to make sure it’s not burning, and remove from the oven after 15 minutes. The grilling is on one side only.

                     Place half the salmon steak on each plate, with half the rice. Serve immediately. If desired, a pinch or two of salt may be sprinkled over the salmon and rice.

Nutrition Facts 1 Serving Salmon with Brown rice

 

Amount Per Serving

Calories 411.1

Sodium 108.8 mg

Total Fat 15.9 g

Potassium 884.8 mg

Saturated Fat 4.4 g

Total Carbohydrate 27.6 g

Polyunsaturated Fat 4.9 g

Dietary Fiber 2.2 g

Monounsaturated Fat 5.0 g

Sugars 0.3 g

Cholesterol 104.9 mg

Protein 36.9 g

 

 

 

Lunch Recipe #7 – Greek Chicken Salad

 

Servings: 2 adults

Preparation Time: 10-15 minutes

Cooking Time: none (after overnight soak)

Recommended Ingredients

       2 cups white meat chicken, cooked and cubed

       1 small onion, cubed

       2 medium-large tomatoes, sliced

       1 cup green, red and yellow peppers, chopped

       2 tbsp olive oil (extra virgin)

       1/3 tsp oregano

       2 stalks green onions (scallions), chopped

       1/4 cup fresh basil leaves

       3-4 romaine lettuce leaves, uncut

       3/4 cup feta cheese, cut into 1/2 inch cubes

       8-10 Greek Kalamata olives, pitted

Prepping and Cooking Directions

Combine all ingredients except romaine lettuce leaves and feta cheese in a large bowl, and stir to mix well. Ensure tha ingredients are lightly coated with olive oil.

Add the feta cheese cubes and gently stir to mix with other ingredients.

Arrange 2 romaine leaves on each plate.

Spoon mixture of ingredients over the romaine leaves, to serve.

Nutrition Facts: 1 Serving Greek Chicken Salad

 

Amount Per Serving

Calories 488.4

Sodium 641.5 mg

Total Fat 26.8 g

Potassium 781.2 mg

Saturated Fat 7.7 g

Total Carbohydrate 18.0 g

Polyunsaturated Fat 3.0 g

Dietary Fiber 4.2 g

Monounsaturated Fat 14.1 g

Sugars 8.0 g

Cholesterol 130.6 mg

Protein 45.4 g

 

 

 

Lunch Recipe #8 – Steamed Mussels with Quinoa

 

Servings: 2 adults

Preparation Time: 10-15 minutes

Cooking Time: 10 minutes

Recommended Ingredients

       1 pound mussels, soak in cool water, drained and rinsed

       1 onion, finely chopped

       1/4 cup celery, finely chopped

       1 tsp dried basil or 1/4 cup fresh basil, chopped

       1 bay leaf (optional)

       1 tbsp olive oil (extra virgin)

       1/2 cup white wine, or vermouth

       Fresh parsley or cilantro, chopped

       1 1/2 cups quinoa, previously cooked, and warm

Prepping and Cooking Directions

Drain the mussels and pat dry with paper towels. Pull any beards (threads or strands coming out the shells). Discard any mussels that are broken, or wide open.

Combine all ingredients except mussels, wine, and parsley in a large cooking pot and stir, turning heat to medium-high.

Sauté and as soon as the mixture is soft, add the wine, and mussels, and turn the heat up to high. Cover the pot.

Once steam starts to emerge from the pot, turn down the heat. Leave to simmer for another minute while spooning the quinoa into large serving bowls.

Using a large spatula or a cup, scoop up the mussels and pour over the quinoa. Be sure to tip the pot to collect the liquid, which should be poured over the mussels.

Serve with parsley or cilantro sprinkled over everything.

Nutrition Facts: 1 Serving Mussels with Quinoa

Amount Per Serving

Calories 563.9

Sodium 479.9 mg

Total Fat 22.1 g

Potassium 644.5 mg

Saturated Fat 3.0 g

Total Carbohydrate 48.2 g

Polyunsaturated Fat 3.0 g

Dietary Fiber 5.3 g

Monounsaturated Fat 11.2 g

Sugars 7.4 g

Cholesterol 63.5 mg

Protein 34.3 g

Lunch Recipe #9 – Vegetarian Split Pea Soup

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 40 minutes (after overnight soak)

Recommended Ingredients

       1 cup dried split peas

       1/2 cup fresh or frozen green peas

       2 carrots, or 12 mini carrots, sliced

       1 onion, chopped.

       2 stalks celery, chopped

       3 cups water (or vegetable stock)

       1/2 cup low fat Greek yogurt (optional)

Prepping and Cooking Directions

Place the split peas and water (or vegetable stock) into a cooking pot the night before, and allow to soak overnight. (This greatly reduces cooking time.)

40 minutes before serving, turn on a cooktop burner to medium-high heat.

Add the sliced carrots, onion, celery, and fresh peas to the cooking pot.

Bring to a boil, then lower the heat to simmer, and cover the pot.

Check and stir frequently to make sure the soup is not sticking to the bottom of the pot or burning.

Serve with whole grain bread, lightly toasted.

When serving, spoon 1/4 cup Greek yogurt on top of each bowl and lightly mix in. (Optional: Without yogurt, this recipe is okay for vegans)

Nutrition Facts: 1 Serving Split-Pea Soup

 

Amount Per Serving

Calories 203.8

Sodium 134.6 mg

Total Fat 0.8 g

Potassium 842.7 mg

Saturated Fat 0.1 g

Total Carbohydrate 39.1 g

Polyunsaturated Fat 0.4 g

Dietary Fiber 13.5 g

Monounsaturated Fat 0.1 g

Sugars 10.7 g

Cholesterol 0.0 mg

Protein 12.3 g

 

 

 

 

Lunch Recipe # 10 – Fast Tuna Over Whole Grain Pasta

 

Servings: 2 adults

Preparation Time: 6 minutes

Cooking Time: 20 minutes

Recommended Ingredients

       One 5 oz can, tuna in olive oil. (Do not drain oil)

       1/2 can Italian-style chopped or diced tomatoes

       8 black olives, pitted, halved

       Pinch of grey sea salt, to taste (optional for salt-free diets)

       Ground black pepper, to taste

       3/4 tsp oregano or thyme

       Bunch cilantro or parsley, chopped.

       Grated parmesan cheese

       1/3 lb dried whole wheat spaghetti (or other whole grain pasta)

Prepping and Cooking Directions

Boil the pasta for 7-8 minutes or according to directions on the box.

While pasta is cooking, place all ingredients except cheese in a microwaveable container, stir well to mix in the tuna, and cook on high setting for 2 minutes. Cover to prevent splattering.

When the pasta is al-dente (cooked, with slight firmness, not soggy), drain and use a fork to remove a serving to each plate.

Give the tuna mixture an additional 30 seconds on high in the microwave.

Carefully remove the container, lift lid, being careful of steam, and spoon mixture over the pasta.

Sprinkle the parmesan cheese over the mixture and pasta.

Nutrition Facts: 1 Serving Tuna with Pasta

 

Amount Per Serving

Calories 417.9

Sodium 495.7 mg

Total Fat 11.3 g

Potassium 539.2 mg

Saturated Fat 2.7 g

Total Carbohydrate 46.0 g

Polyunsaturated Fat 3.1 g

Dietary Fiber 8.8 g

Monounsaturated Fat 4.4 g

Sugars 5.5 g

Cholesterol 19.3 mg

Protein 36.3 g

 

 

Lunch Recipe #11 – Split Pea Soup (with meat)

 

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 40 minutes (after overnight soak)

Follow Lunch Recipe #9 and add:

       1 cup lean ham, turkey, or chicken, cut into cubes

       3 cups beef or chicken stock, or water

 

 

Nutrition Facts: 1 Serving Split-Pea Soup with Meat

Amount Per Serving

Calories 248.8

Sodium 153.6 mg

Total Fat 2.8 g

Potassium 844.7 mg

Saturated Fat 0.8 g

Total Carbohydrate 27.2 g

Polyunsaturated Fat 0.9 g

Dietary Fiber 9.2 g

Monounsaturated Fat 0.5 g

Sugars 8.2 g

Cholesterol 48.3 mg

Protein 28.9 g

Dinner Recipes

Dinner Recipe #12 – Steamed Fish with Potatoes and Tomatoes

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Recommended Ingredients

       3 small potatoes, unpeeled, sliced

       2 medium tomatoes, sliced (or 12 cherry tomatoes, halved)

       8 black or green olives, pitted, halved (optional for salt-free diets)

       1 tbsp olive oil (extra virgin)

       1 small onion, diced

       12-14 oz cod, for other white fish, like haddock halibut, 6-7 oz piece per person

       Pinch of grey sea salt, to taste (optional for salt-free diets)

       Ground black pepper

       Squeeze of lemon juice

       White wine, 1/4 cup

Prepping and Cooking Directions

Turn on the oven and preheat to 385 ºF.

Spread out a large sheet of aluminum foil.

Spread out the sliced potatoes on the right half side of the foil.

Put the tomatoes, olives, lemon juice, wine, salt and pepper in a bowl and stir until blended.

Carefully lift the cod or other fish and arrange on top of the sliced potatoes.

Now carefully pour the tomato-based mixture on top of the fish.

Fold the left half of the foil over the fish, potatoes and tomato mixture, so that it is fully covered by the foil.

Carefully pinch or fold all the edges of the foil to create a tight seal.

Check to ensure that all sides of the foil are sealed, so no steam or mixture can leak.

                     Put the sealed foil package on a baking sheet or in a large enough pan.

                     Put the sheet or pan in the oven, and cook for about 20 minutes.

                     Carefully remove the pan or baking sheet from the oven, and use scissors to cut open the foil to reveal the contents.

                     Using a spatula, place one piece of fish on each plate, and spoon the potato and tomato mixture on top of the fish. It may help to have a large spoon to scoop up the wet ingredients.

Nutrition Facts: 1 Serving Steamed. Fish, Potatoes & Tomatoes

Amount Per Serving

Calories 486.4

Sodium 417.6 mg

Total Fat 10.6 g

Potassium 1,531.2 mg

Saturated Fat 1.6 g

Total Carbohydrate 42.1 g

Polyunsaturated Fat 1.5 g

Dietary Fiber 7.2 g

Monounsaturated Fat 6.5 g

Sugars 5.0 g

Cholesterol 109.2 mg

Protein 49.2 g

Dinner Recipe #13 – Italian Meatballs and Spaghetti

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Recommended Ingredients

       3/4 lb lean (10% fat or less) ground beef, or ground turkey

       1/2 can Italian-style chopped or diced tomatoes

       4 black or green olives, pitted, halved

       1 medium onion, diced

       ½ tbsp olive oil (extra virgin)

       Pinch of grey sea salt, to taste (optional for salt-free diets)

       Ground black pepper

       3/4 tsp oregano

       Bunch cilantro, chopped.

       2-3 leaves kale, chopped (optional)

       White wine, 1/4 cup

       1/3 lb dried whole wheat spaghetti (or other whole grain pasta)

Prepping and Cooking Directions

Turn on the oven and preheat to 400 ºF.

Spread out a large sheet of aluminum foil.

Divide the meat into 12 to 14 equal chunks and roll into balls.

Place the meatballs on the right half side of the foil.

Put the chopped/diced tomatoes, olives, wine, salt and pepper, oregano in a bowl and stir until blended.

Now carefully pour the tomato-based mixture on top of the meatballs.

Fold the left half of the foil over the meatballs and tomato mixture.

Carefully pinch or fold all the edges of the foil to create a tight seal.

Check to ensure that all sides of the foil are sealed, so no steam can leak out.

                     Put the sealed foil package on a baking sheet or in a large enough pan.

                     Put the sheet or pan in the oven, and cook for about 30 minutes.

                     Boil the pasta for 7-8 minutes or according to directions on box.

                     When the pasta is al-dente (cooked, with slight firmness, not soggy), drain and use a fork to remove a serving to each plate.

                     Carefully remove the pan or baking sheet from the oven, and cut open the foil.

                     Using a large spoon, place half the meatballs, and half the tomato mixture on top of the pasta on each plate.

Nutrition Facts: 1 Serving Spaghetti with Meatballs

Amount Per Serving

Calories 492.0

Sodium 375.2 mg

Total Fat 21.3 g

Potassium 352.7 mg

Saturated Fat 5.1 g

Total Carbohydrate 34.2 g

Polyunsaturated Fat 1.1 g

Dietary Fiber 6.3 g

Monounsaturated Fat 6.3 g

Sugars 3.9 g

Cholesterol 120.0 mg

Protein 39.8 g

Dinner Recipe #14 – Steamed Shrimp with Tomatoes and Pasta

 

 

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Recommended Ingredients

       1 lb shrimp, either regular size or jumbo, fresh or frozen

       2 medium tomatoes, sliced (or 12 cherry tomatoes, halved)

       8 black or green olives, pitted, halved (optional for salt-free diets)

       ½ tbsp olive oil (extra virgin)

       3-4 anchovies (optional for salt-free diets)

       Pinch of grey sea salt, to taste (optional for salt-free diets)

       Ground black pepper

       1/2 tsp oregano

       White wine, 1/4 cup

       1/3 lb whole wheat spaghetti or linguine,

Prepping and Cooking Directions: Same as for Dinner Recipe #12, but serve over pasta, simmered for 7-8 minutes until al-dente (cooked, with slight firmness, not soggy).

 

 

Nutrition Facts: 1 Serving Shrimp with Tomatoes & Pasta

 

Amount Per Serving

Calories 465.7

Sodium 858.3 mg

Total Fat 13.9 g

Potassium 570.1 mg

Saturated Fat 2.2 g

Total Carbohydrate 26.9 g

Polyunsaturated Fat 2.8 g

Dietary Fiber 4.6 g

Monounsaturated Fat 7.2 g

Sugars 0.9 g

Cholesterol 351.3 mg

Protein 53.3 g

 

 

 

Dinner Recipe #15 – Chicken Scaloppine Marsala Sauté with Polenta

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Recommended Ingredients

 

       1 lb (or less) chicken breast, sliced horizontally to thin pieces

       6 – 8 large brown mushrooms (or 12 small/medium)

       Whole grain flour (wheat, rye, spelt, or rice)

       1/2 cup sweet marsala (dry also okay)

       1/2 onion, sliced

       1 tbsp olive oil (extra virgin)

       6 slices polenta

Prepping and Cooking Directions

Warm a pan or skillet on the cooktop, medium heat.

Slice the onion and mushrooms.

Place the onions and mushrooms in the skillet with the olive oil

Sauté the onions and mushrooms, until they start to brown

Meanwhile, spread out the sliced chicken and cut into 6 pieces.

Lightly flour one side, turn and flour the other side.

Push the onions and mushrooms to the sides of the pan.

Add the slices of chicken and brown on one side.

Turn the chicken and brown on the other side.

                     Turn up heat and add marsala, bring to a boil.

                     Reduce heat and simmer until marsala is reduced by half.

                     Add the polenta, and stir.

                     Cover and turn down heat, simmer for 2 minutes.

                     Using a spatula, lift chicken to plates; use a large spoon to remove the pieces of polenta and sauce.

 

 

 

 

 

 

Nutrition Facts: 1 Serving. Chicken Scaloppine with Polenta

Amount Per Serving

Calories 444.5

Sodium 531.8 mg

Total Fat 10.7 g

Potassium 657.7 mg

Saturated Fat 1.9 g

Total Carbohydrate 49.0 g

Polyunsaturated Fat 1.7 g

Dietary Fiber 6.8 g

Monounsaturated Fat 6.0 g

Sugars 6.5 g

Cholesterol 70.2 mg

Protein 34.1 g

Dinner Recipe #16 – Mediterranean Fish Stew

 

 

Servings: 2 adults

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Recommended Ingredients

 

       3/4 to 7/8 lb white fish, ideally cod or halibut or haddock

       2 medium tomatoes or 1/2 can chopped tomatoes

       1 small onion, or 1/2 large onion, diced

       1 small green zucchini, sliced 1/4 inch thick

       1 small yellow squash, sliced 1/4 inch thick

       2-3 bay leaves

       1 tsp oregano

       2 tbsp olive oil (extra virgin)

       1/4 cup vermouth or other white wine

       1/2 tsp grey sea salt (optional)

       1/4 tsp ground pepper, to taste

Prepping and Cooking Directions

Warm a pan or large skillet on the cooktop, medium heat.

Slice the onion, and place in the skillet with the olive oil.

Sauté the onions until they start to brown.

Slice the zucchini and squash while onions are browning, add to skillet and stir.

Add the tomatoes (fresh or canned) and stir mixture.

Lower the heat and cover the skillet, leave to simmer.

Cut the white fish into 1-inch cubes and add to the mixture in skillet, cover, simmer on low heat for 10 minutes.

Use a large spoon, or a cup, to serve stew into bowls, being sure to fairly divide the mixture and the liquid.

Nutrition Facts: 1 Serving Mediterranean Fish Stew

Amount Per Serving

Calories 454.6

Sodium 299.0 mg

Total Fat 16.5 g

Potassium 2,071.2 mg

Saturated Fat 2.4 g

Total Carbohydrate 28.0 g

Polyunsaturated Fat 2.4 g

Dietary Fiber 8.1 g

Monounsaturated Fat 10.3 g

Sugars 16.9 g

Cholesterol 93.6 mg

Protein 45.6 g

Dinner Recipe #17 – Mediterranean Grilled Chicken over Spinach

 

 

Servings: 2 adults

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Recommended Ingredients

       2 skinless and boneless chicken breasts or filets, each 6 oz

       1 14 oz can chopped or diced tomatoes (fire-roasted if available)

       1 cup baby spinach leaves

       6-8 kalamata olives, pitted

       1 tbsp olive oil (extra virgin) for chicken

       1 tbsp olive oil (extra virgin) for tomatoes

       1/8 cup vermouth or other white wine

       1/4 tsp grey sea salt (optional)

       1/4 tsp ground pepper, to taste

       1/3 cup feta cheese, crumbled or finely chopped

Prepping and Cooking Directions

Warm a pan or large skillet on the cooktop, high heat.

Coat chicken filets with 1st tbsp olive oil and place in skillet

Brown chicken on one side, about 5-6 minutes, turn and brown on 2nd side. (Alternatively, chicken may be grilled on an outside grill or barbecue).

Using fork or tongs, remove chicken to a clean plate.

Add the tomatoes, olives to skillet with 2nd tbsp olive oil, stir and cook for 5 minutes.

Add baby spinach leaves, stir and cook for 2 more minutes.

Divide mixture and place half on each plate. Put one chicken filet on top of the mixture, and sprinkle with feta cheese to serve.

Nutrition Facts: 1 Serving Mediterranean Grilled Chicken with Spinach

Amount Per Serving

Calories 451.4

Sodium 648.8 mg

Total Fat 25.4 g

Potassium 669.7 mg

Saturated Fat 7.5 g

Total Carbohydrate 7.1 g

Polyunsaturated Fat 2.8 g

Dietary Fiber 1.6 g

Monounsaturated Fat 13.2 g

Sugars 4.6 g

Cholesterol 130.6 mg

Protein 44.1 g

Dinner Recipe #18 – Steamed Seafood Mix with Tomatoes and Pasta

Servings: 2 adults

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Follow Dinner Recipe #14, but instead of shrimp exclusively, use a variety of seafood ingredients. Buy what is at the market, as availability varies by season. For example, you can have a seafood selection that includes some or all of this assortment:

1 lb raw mix of scallops, small shrimp, scungilli (chopped conch), octopus, clams, mussels, as available. (If using large sea scallops, cut each in half)

Prepping and Cooking Directions: Same as for Dinner Recipe #12, but serve over pasta, simmered for 7-8 minutes until al-dente (cooked, with slight firmness, not soggy).

 

 

 

 

 

 

Nutrition Facts: 1 Serving Seafood with Tomatoes & Pasta

Amount Per Serving

Calories 465.7

Sodium 858.3 mg

Total Fat 13.9 g

Potassium 570.1 mg

Saturated Fat 2.2 g

Total Carbohydrate 26.9 g

Polyunsaturated Fat 2.8 g

Dietary Fiber 4.6 g

Monounsaturated Fat 7.2 g

Sugars 0.9 g

Cholesterol 351.3 mg

Protein 53.3 g