Category Archives: Mediterranean

Veggie Pitas

It’s a salad in a pita ! And a mighty good one at that !

Veggie Pitas
Veggie Pitas

4 servings
260 calories per serving

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced

Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.

Pita Chips

Great on their own, great with dips, great next to salads – these are so versatile and you can spice them up pretty much however you wish !

Pita Chips
Pita Chips

48 chips
43 calories per serving (1 serving = 16 chips)

1 t garlic powder
½ t onion powder
½ t oregano flakes
½ t basil flakes
½ t parsley flakes
2 t paprika
4 6-inch pita breads cut in half like a sandwich

Preheat oven to 350 degrees. Combine seasonings and set aside. Cut each pita half into 6 wedges and spray both sides with Pam and sprinkle seasoning mix on the pitas and bake 12 minutes or until golden. Turn once halfway through cooking and cool before serving.

Garlicky Mediterranean Skillet

Steak cooked to perfection with added Mediterranean flavors of lemon, garlic, feta cheese, and kalamata olives. What a meal !

Garlicky Mediterranean Skillet
Garlicky Mediterranean Skillet

4 servings
253 calories per serving

2 lean rib eye steaks (8 oz. each) (or similar cut)
1 ½ t oregano flakes
1 t basil flakes
½ t salt
¼ t pepper
1 T oil
3 cloves garlic, minced
4 cloves garlic each cut in quarters
2 T crumbled feta cheese
1 T lemon juice
1 T chopped pitted kalamata olives

When preparing steaks stovetop, I like to use a cast iron pan – I find it distributes heat the best and puts a nice sear on the outside of the meat. Sprinkle both sides of the steak with the oregano, basil, salt and pepper and rub into the meat. Heat oil in a skillet and cook garlic quarters 1 minute. Then add minced garlic and cook another minute then add the steaks and cook 8-10 minutes each side or until desired doneness. Remove from heat and sprinkle with lemon juice and garnish with feta and olives. Cut each steak in half before serving.

Greek Veggie Salad

Some time the best thing about a salad is all the stuff OTHER THAN the lettuce. So this one takes out the lettuce and leaves all the good stuff leaving you with a perfect serving of delicious veggies. If you don’t have Greek vinaigrette around the house, use any vinaigrette and add a splash of lemon and some oregano.

Greek Veggie Salad
Greek Veggie Salad

4 servings
164 calories per serving

3 large tomatoes, chopped
1 medium cucumber sliced
½ c kalamata olives
½ c low fat Greek vinaigrette dressing
¼ c low fat crumbled feta cheese

Mix veggies and add dressing and toss to mix well.

Greek Sub

So much flavor !!! And I just love using cucumber instead of lettuce on a sandwich. This is a great lunch.

Greek Sub
Greek Sub

1 serving
399 calories per serving

1 small club roll
4 slices thin deli sliced lean ham (Oscar Mayer pre-packaged meats are great)
4 slices thin deli sliced lean turkey (Oscar Mayer pre-packaged meats are great)
2 T low fat crumbled feta cheese
4 thin slices cucumber
3 kalamata olives, slices (or black olives)
1 T low fat balsamic vinaigrette
¼ t oregano flakes

Place meats on roll. Top with cucumbers. Combine cheese, olives and dressing and pour over sandwich. Sprinkle with oregano.

Greek Potatoes

These taste just like the ones I get at my favorite Greek restaurant. So good and a great side to most any dish 🙂

Greek Potatoes
Greek Potatoes

8 servings
214 calories per serving

4 medium russet baking potatoes, peeled and quartered
1 c water
1/2 c olive oil
1/2 c freshly squeezed lemon juice
1 T oregano flakes, plus more for garnish
1 t salt
½ t pepper

Preheat oven to 500 degrees. Toss potatoes with water, oil, juice, oregano, salt and pepper. Turn potatoes and liquid onto a baking sheet and arrange in one layer. Bake uncovered about 50 minutes or until ford tender. Half way through, turn potatoes and add water if liquid is all absorbed. Garnish with extra oregano.

Turkey and Feta Wrap

Wraps are a nice change from a sandwich – and they hold in the contents so much better than 2 slices of bread. Here is a standard turkey, bacon and tomato sandwich and because it is on a wrap you can add in some crumbled feta and avocado slices without worrying about them flying out the sandwich. And the avocado adds your MUFA for the meal 🙂 Enjoy !

Turkey and Feta Wrap
Turkey and Feta Wrap

1 serving
300 calories per serving

1 T Miracle Whip
1 T low fat crumbled feta cheese
1 Whole wheat wrap (80 calorie version by Smart and Delicious)
¼ c shredded lettuce
4 slices deli turkey breast
1 slice tomato, cut into strips
2 slices turkey bacon, cooked
¼ c avocado slices

Sprinkle turkey with pepper. Place it all in the wrap and roll it up ! Here is a video that will show you how to fold up a wrap securely

Couscous Salad

This salad uses Israeli couscous which is a bigger grain and is more like a piece of orzo in size than a piece of pastina. This makes for a heartier couscous suitable for all type of salads. This on is particularly good !

Couscous Salad
Couscous Salad

5 servings
346 calories per serving

2 T oil
1 c Israeli couscous
1 ½ c water
Kosher salt to taste
Pepper to taste
½ lb sliced mushrooms
4 scallions, sliced, greens and whites separated
1 ¼ c frozen corn, thawed
15/5 oz. can black beans, rinsed and drained
2 T lime juice
1 jalapeno, thinly sliced
1 avocado, sliced

Heat 1 T oil and add couscous. Stir until it begins to brown, about 4 minutes. Then add water and salt and bring to a boil. Lower heat, cover and simmer 15 minutes or until liquid is absorbed. Heat 2 t oil in a skillet and cook mushrooms until brown, about 5 minutes. Add salt and pepper and move to a bowl. Add another teaspoon of oil to the pan and cool scallion whites with corn about 5 minutes, season with salt and pepper and add to the mushrooms. Add couscous, black beans, lime juice, jalapeno and scallion greens to the mushroom mix, season with salt and pepper and divide into bowls. Top with avocado slices.

Couscous with Sun Dried Tomatoes and Mushrooms

Take what is typically a dry dish when served plain (couscous), add some love, and you get a couscous dish to rave about ! The sun dried tomatoes and portobellos are just the perfect addition to couscous.

Couscous with Sun Dried Tomatoes and Mushrooms
Couscous with Sun Dried Tomatoes and Mushrooms

4 servings
178 calories per serving

1 c dehydrated sun dried tomatoes
½ c plus 2 T raw couscous
1 t oil
3 cloves garlic, minced fine
2 scallions, chopped
1/3 c chopped basil
¼ c chopped cilantro
Juice of ½ lemon
Salt and pepper to taste
4 oz. portobello mushroom caps, chopped

Soak tomatoes with 1 c hot water for ½ hour then drain, but reserve the water. Chop tomatoes. Combine reserved water with enough more water to make 1 ½ c and bring to a boil then stir in the couscous and oil, cover and remove from heat. Let stand 5 minutes then fluff with a fork. Spray the skillet with Pam then stir in the tomatoes, garlic and onions and cook 5-6 minutes. If it starts to get too dry, add a tablespoon or more of hot water during the cooking process, then add the fresh herbs, juice, salt and pepper and the mushrooms and cook another 5 minutes. Combine all in a bowl and mix well.

Couscous and Broccoli

Couscous is just a teeny wheat pasta – much like pastina. Simple to do, ready in 10 minutes, and a great side dish. Substitute other frozen veggies for a whole different tasting dish !

Couscous and Broccoli
Couscous and Broccoli

4 servings
171 calories per serving

1 c couscous
1 can 99% fat free chicken broth
1 box frozen chopped broccoli
½ t salt
½ t pepper
½ t garlic powder

Boil broth and frozen broccoli until broccoli is tender, about 5 minutes. Stir in couscous and remove from heat. Cover and let stand 5 minutes then add spices, fluff with a fork and serve.

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