Monday, June 4, 2012

Pray it Off 05/25/2012 Mediterranean Diet Recipes




Mediterranean Spinach and Fig Salad


A Cool Mediterranean Recipe for a Hot Summer Day

3 cups baby leaf spinach, raw
1/2 cup canned chick peas (drained and rinsed)
4 walnut halves
2 organic Turkish figs, sliced
5 grape tomatoes
1 Kirby cucumber, sliced
4 tbsp vinaigrette dressing

Toss all ingredients and enjoy.

Mediterranean Stuffed Chicken Breasts

Ingredients

·         The 5 Ingredients
·         1 large red bell pepper 
·         1/4 cup (1 ounce) crumbled feta cheese 
·         2 tablespoons finely chopped pitted kalamata olives
·         1 tablespoon minced fresh basil
·         8 (6-ounce) skinless, boneless chicken breasts 

Preparation

1.     Directions: Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and finely chop. Prepare grill to medium-high heat. Combine bell pepper, cheese, olives, and basil. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until done. Remove from grill; cover loosely with foil, and let stand 10 minutes.



Nutritional Information  Amount per serving
Calories: 210 Fat: 5.9g Saturated fat: 1.9g Monounsaturated fat: 2.3g Polyunsaturated fat: 1g Protein: 35.2g Carbohydrate: 1.8g Fiber: 0.5g Cholesterol: 98mg Iron: 1.3mg Sodium: 266mg Calcium: 43mg

Mediterranean Pizza with Whole Wheat Crust

Yield: 8 servings (serving size: 1 slice)
Recipe Time Cook Time: 20 Minutes  Nutritional Information Amount per serving Calories: 189 Fat: 6.2g Saturated fat: 2.6g Protein: 8.1g  Carbohydrate: 27.3g Cholesterol: 11mg Iron: 2.1mg Sodium: 394mg Calories from fat: 28% Fiber: 3.8g Calcium: 127mg

Ingredients

·         2 tablespoons honey $
·         1 1/2 teaspoons dry yeast
·         2 tablespoons warm water (100° to 110°)
·         1 tablespoon olive oil
·         1 cup all-purpose flour
·         1/4 cup whole wheat flour
·         3/4 teaspoon salt, divided
·         1/3 cup cold water
·         Cooking spray
·         2 teaspoons cornmeal
·         1 plum tomato, thinly sliced
·         1 teaspoon olive oil $$
·         1/2 cup chopped red onion
·         1 small zucchini, thinly sliced
·         4 garlic cloves, minced
·         1 (14-ounce) can quartered artichoke hearts, drained
·         2 tablespoons chopped fresh basil, divided
·         2 tablespoons chopped fresh oregano, divided
·         1/4 teaspoon black pepper
·         3/4 cup (3 ounces) pre-shredded part-skim mozzarella and provolone cheese blend $
·         1/2 cup crumbled feta cheese with basil and sun-dried tomatoes $

Preparation

1.     Combine first 3 ingredients in a large bowl; let stand 5 minutes. Stir in 1 tablespoon oil. Lightly spoon flours into dry measuring cups; level with a knife. Stir flours and 1/2 teaspoon salt into yeast mixture. Gradually add 1/3 cup cold water, stirring until dough forms a ball.
2.     Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 2 minutes). Roll dough into a 9-inch circle on a lightly floured surface. Place dough on a 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal.
3.     Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size.
4.     Place tomato slices on paper towels; let stand 5 minutes.
5.     Preheat oven to 400°.
6.     Heat 1 teaspoon oil in a large nonstick skillet. Add onion, zucchini, and garlic; sauté 4 minutes or until tender. Add artichokes and 1 1/2 tablespoons each of basil and oregano; sauté 30 seconds. Drain. Stir in 1/4 teaspoon salt and pepper. Set aside.
7.     Crimp edges of dough with fingers to form a rim; coat with cooking spray. Bake at 400° for 9 to 10 minutes or until lightly browned. Sprinkle crust with 1/2 cup cheese blend. Top with vegetable mixture. Sprinkle with 1/4 cup cheese blend. Place tomato slices on top of cheese. Sprinkle with feta cheese and remaining basil and oregano. Bake an additional 6 to 7 minutes or until crust is golden. Serve immediately

1 comment:

  1. Awesome Mediterranean recipe, hope you can post pictures so that I know what I'm doing in the kitchen. :)

    ReplyDelete