Find Tex

Mediterranean

—

by

Philip Archer
in , , , , ,

 

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free, low sodium chicken broth (homemade if possible.)
  • 1/2 cup fat-free milk
  • 4 ounces/ 113 g fat-free cream cheese, softened
  • 1/4 cup reduced-fat, grated Parmesan cheese
  • 2 1/2 cups spaghetti squash, cooked
  • 1 1/2 cup chicken, cooked and shredded
  • 1 teaspoon parsley
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
  2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

This and other pasta alternative recipes can be found here.
http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free, low sodium chicken broth (homemade if possible.)
  • 1/2 cup fat-free milk
  • 4 ounces/ 113 g fat-free cream cheese, softened
  • 1/4 cup reduced-fat, grated Parmesan cheese
  • 2 1/2 cups spaghetti squash, cooked
  • 1 1/2 cup chicken, cooked and shredded
  • 1 teaspoon parsley
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
  2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

This and other pasta alternative recipes can be found here.
http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free, low sodium chicken broth (homemade if possible.)
  • 1/2 cup fat-free milk
  • 4 ounces/ 113 g fat-free cream cheese, softened
  • 1/4 cup reduced-fat, grated Parmesan cheese
  • 2 1/2 cups spaghetti squash, cooked
  • 1 1/2 cup chicken, cooked and shredded
  • 1 teaspoon parsley
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
  2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

This and other pasta alternative recipes can be found here.
http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free, low sodium chicken broth (homemade if possible.)
  • 1/2 cup fat-free milk
  • 4 ounces/ 113 g fat-free cream cheese, softened
  • 1/4 cup reduced-fat, grated Parmesan cheese
  • 2 1/2 cups spaghetti squash, cooked
  • 1 1/2 cup chicken, cooked and shredded
  • 1 teaspoon parsley
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
  2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

This and other pasta alternative recipes can be found here.
http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

SPAGHETTI SQUASH CHICKEN ALFREDO

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free, low sodium chicken broth (homemade if possible.)
  • 1/2 cup fat-free milk
  • 4 ounces/ 113 g fat-free cream cheese, softened
  • 1/4 cup reduced-fat, grated Parmesan cheese
  • 2 1/2 cups spaghetti squash, cooked
  • 1 1/2 cup chicken, cooked and shredded
  • 1 teaspoon parsley
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a large fry pan over medium heat, heat the olive oil. Stir in flour and cook for 1 minute, stirring constantly. Whisk in chicken broth, and milk.
  2. Add the cream cheese and Parmesan cheese and mix until smooth and thickened. Stir in the squash, chicken, parsley, and pepper, and cook 5-6 minutes, or until heated through.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 302

Calories from Fat 123

Total Fat 14 g 21 %

Saturated Fat 4.0 g 20 %

Trans Fat 1.5 g 0 %

Protein 27 g 54 %

Amount Per Serving % Daily Value *

Cholesterol 70 mg 23 %

Sodium 581 mg 24 %

Total Carbohydrates 18 g 6 %

Dietary Fiber 1.2 g 5 %

Sugars 4.9 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Spaghetti Squash Chicken Alfredo | EverydayDiabeticRecipes.com

This and other pasta alternative recipes can be found here.
http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

 

MEDITERRANEAN BRUNCH BAKE

INGREDIENTS

  • 2 500 g Burnbrae Farms Egg Creations Whole Eggs Veggie & Feta, nutrient information here Nutrition Facts for Burnbrae Farms Veggie & Feta Whole Eggs Egg Creations • MyFoodDiary® (I cannot find this in Australia.)
  • 1 tbsp extra virgin olive oil
  • 1 small red onion, chopped
  • 2 zucchinis, chopped
  • 1 red pepper, chopped
  • 2 tomatoes, seeded and diced
  • 1 green pepper, chopped
  • 1 tsp fresh thyme
  • 1 tbsp fresh basil, chopped
  • 1/2 cup black olives, sliced
  • 1 cup feta cheese, crumbled
  • 1/4 tsp pepper

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C. Spray a casserole dish with olive oil cooking spray.
  2. Heat olive oil over medium high heat in a fry pan. Add red onion, zucchini, red pepper and green pepper. Sauté until softened, about 5 to 7 minutes. Spread in the greased casserole dish.
  3. Pour both cartons of Egg Creations on top. Spread thyme, basil, tomatoes, black olives, feta cheese and pepper over top.
  4. Bake 35 minutes. Serve hot.

Nutrition Information:

 YIELD: 8 SERVING SIZE: 1
Amount Per Serving: CALORIES: 302 TOTAL FAT: 20 g SATURATED FAT: 8 g TRANS FAT: 0 g UNSATURATED FAT: 11 g CHOLESTEROL: 508 mg SODIUM: 608 mg CARBOHYDRATES: 9 g FIBER: 2 g SUGAR: 5 g PROTEIN: 21 g

Adapted from Mediterranean Brunch Bake – Simply Stacie

 

KOUSA MAHSHI (STUFFED ZUCCHINI)

INGREDIENTS

  • 1 kg of ‘Magda’ light green zucchini

For the stuffing

INSTRUCTIONS

To prepare the zucchini

  1. Wash the zucchini well. Remove the tops and set aside if you are going to close the zucchini with them
  2. Using a corer, scrape out the insides of the zucchini leaving around a half centimetre margin
  3. With a serrated knife, lightly score the outsides to make grooves on the zucchini skin

To prepare the stuffing

  1. Mix the mince meat, chopped tomatoes, parsley, mint, onion, seven spice, white and black pepper and oil. Mix well and set aside

To make the stuffed zucchini

  1. Prepare a large pot to stack the zucchini in
  2. Take small handful of the stuffing and gently fill the zucchini leaving around an inch/ 2.5 cm near the top for any expansion.
  3. Stuff the ends either with the original zucchini tops or some grape leaves. Stack the zucchini in the large pot.
  4. Once you have finished stuffing all the zucchini, add regular olive oil, juice of 1 lemon and top up with water.
  5. Cover with a plate that fits inside the pot and bring to the boil. Then reduce the heat to a low simmer.
  6. After half an hour of cooking, remove the plate and add the garlic, dried mint and juice of another lemon.
  7. Simmer for another half an hour and taste the sauce to see if it needs any seasoning or lemon adjustment
  8. Taste one zucchini to ensure it is done and if you are happy turn the heat off

Adapted from Kousa Mahshi (Stuffed zucchini) by Zaatar and Zaytoun

 

CHEESY ITALIAN CHICKEN SKILLET RECIPE

INGREDIENTS

FOR THE ITALIAN SEASONING:

FOR THE ITALIAN CHICKEN:

  • 2 tablespoons olive oil
  • 5 pounds/ 1.33 kg boneless skinless chicken breasts, (use smaller sized breasts or slicing large ones in half on the diagonal. I ended up with 6 pieces.)
  • ginger and pepper to season the chicken
  • 1 yellow onion chopped
  • 4 cloves garlic minced
  • 4 teaspoons Italian seasoning
  • 2 sweet peppers thinly sliced
  • 29 ounces petite diced tomatoes, (two 14.5 oz cans)
  • 14 ounces/ 400 g can baby artichoke hearts, drained
  • ½ cup chicken stock or water
  • 3 tablespoons fresh parsley, plus more for garnish
  • 4 ounces/ 113 g Italian cheese blend (make sure it includes Parmesan cheese)

INSTRUCTIONS

  1. Combine Italian seasoning ingredients in a small bowl and set aside.
  2. Season the chicken well with ginger and pepper.
  3. Add some olive oil to a large sauté pan over medium heat. Add the chicken to the pan and sauté for 6 minutes per side with the lid on the pan (be sure it is vented or slightly opened). The goal is to cook them on a lower heat, so they are tender.
  4. Check the center of your chicken breasts to ensure it is cooked through, then set the chicken breasts aside on a plate.
  5. Next, add the onions and sauté on medium high heat for 3 minutes. Add garlic and seasonings and sauté 1 more minute.
  6. Stir in the peppers and diced tomatoes and sauté for 5 more minutes.
  7. Add the artichokes, chicken stock, fresh parsley, and bring to a simmer over medium heat.
  8. Add the chicken back into the pan, tuck it down in the sauce and sauté for 5 minutes.
  9. Sprinkle the cheese on the chicken and around the pan on the veggies. Let it melt and then top with chopped parsley (you can put the lid on to help melt the cheese faster).

NUTRITION INFORMATION (of original)

Yield 6

Serving Size 1 chicken breast with sauce

Amount Per Serving Calories 398 Total Fat 15 g Saturated Fat 3 g Unsaturated Fat 0 g Cholesterol 125 mg Sodium 1029 mg Carbohydrates 17 g Net Carbohydrates 12 g Fiber 5 g Sugar 7 g Protein 48 g

Adapted from Cheesy Italian Chicken Skillet (Gluten Free) | Taste And See

 

GRILLED GREEK CHICKEN

INGREDIENTS

  • 6 cloves garlic (or more to taste), crushed or very finely minced
  • 2 tablespoons dried oregano
  • 1 teaspoon red pepper flakes, or to taste
  • 1 teaspoon freshly ground black pepper
  • ½ cup lemon juice
  • ¼ cup olive oil
  • 1 tablespoon distilled white vinegar
  • 6 chicken leg quarters
  • 1 lemon, cut into wedges

INSTRUCTIONS

  1. Whisk garlic, oregano, red pepper flakes, black pepper, lemon juice, olive oil, and vinegar together in a large bowl.
  2. Make 2 slashes on the skin side down to the bone in the thigh section and 1 in the leg section of each leg quarter. This will help infuse pieces with marinade and allow faster cooking on the grill. Transfer to bowl with marinade and thoroughly coat all sides. Cover and marinate in refrigerator 4 to 12 hours.
  3. Transfer chicken to paper-towel-lined sheet pan to drain slightly.
  4. Place leg quarters on grill skin side down over semi-direct heat (avoid intense direct heat so chicken cooks evenly and skin doesn’t burn). Cook 6 or 7 minutes. Turn chicken and cook another 6 to 7 minutes. Continue cooking and turning until cooked through. Serve with lemon wedges.

This and other garlic chicken recipes can be found here.

http://www.findtex.com.au/…/chicken/garlic-lemon-chicken/

 

GREEK STYLE GARLIC CHICKEN BREAST

INGREDIENTS

  • 4 skinless, boneless chicken breast halves
  • 1 cup extra virgin olive oil
  • 1 lemon, juiced
  • 2 teaspoons crushed garlic
  • 1 teaspoon ginger
  • 1 ½ teaspoons black pepper
  • ⅓ teaspoon paprika

INSTRUCTIONS

  1. Cut 3 slits in each chicken breast to allow marinade to penetrate. In a small bowl, whisk together olive oil, lemon juice, garlic, ginger, pepper, and paprika for about 30 seconds. Place chicken in a large bowl and pour marinade over. Using your hands, work marinade into chicken. Cover, and refrigerate overnight.
  2. Preheat grill for medium heat, and lightly oil grate.
  3. Cook chicken on grill until meat is no longer pink and juices run clear.

TURKISH CHICKEN KEBAB

INGREDIENTS

  • Boneless chicken 1 kg (thigh + leg)

For Marination

  • Thick yogurt 4 tbsp
  • Tomato ketwchup 1 tsp
  • Paprika powder 1/2 tsp
  • Black pepper powder 1/2 tsp
  • Red chili flakes 1/2 tsp
  • Cumin powder 1 tsp
  • Ginger paste 1 tsp
  • Garlic paste 1 tsp
  • Lemon juice 2 tbsp
  • Olive oil 1 tbsp

INSTRUCTIONS

  1. Cut the chicken pieces into 1.5 inch/4 cm pieces.
  2. Mix together all marination ingredients in a bowl.
  3. Add chicken pieces into marination and mix well.
  4. Keep aside and marinate for at least 4 hours. (In summer keep it in the refrigerator)
  5. Using skewers, place 8-10 chicken pieces per skewer. If you are using a wooden skewer then you can put 4-6 pieces.

Pan Cooking

  1. Oil cooking pan or tawa with 1 tbsp olive oil, put 2-4 skewers according to space.
  2. Cook for both sides by flipping it until tender.

Oven

  1. Pre-heat oven for 10 minutes.
  2. Oil the oven tray and set skewers on it.
  3. Bake it for 10-15 minutes. Flip it after halftime.

Grill

  1. Set the skewers on a heated grill and grill for 5 minutes.
  2. Flip skewer and grill from the other side for another 5 minutes.
  3. Apply oil and flip, grill for a few minutes or until cook.

Adapted from Secret Turkish Chicken Kebab Recipe | (Pan-Bake and Grill Method) (therecipespk.com)

 

PORTUGUESE PERI PERI CHICKEN

INGREDIENTS

  • 1 small Whole Chicken (3–4 lbs/ 1.25 – 2 kg) or chicken pieces.
  • 1 ½ lbs/ 680 g potatoes (Yukon or reds), thinly sliced (1/4 0.5 cm inch thick)

Marinade:

  • 2 Dried Ancho Chilies-rehydrated
  • 2 tablespoons smoked paprika 
  • 6 cloves garlic
  • 1 teaspoon coriander 
  • 1/4 cup plus 1 Tablespoon dry sherry vinegar, red wine vinegar or lemon juice.
  • 1/4 cup plus 1 Tablespoon olive oil 
  • 1/2 teaspoon black pepper

Cilantro Sauce:

  • 1 cup plain yogurt
  • 1 bunch Cilantro – finely chopped
  • ½ teaspoon coriander
  • Cracked pepper to taste
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil 

INSTRUCTIONS

  1. Preheat oven to 425◦ F (220◦ C)
  2. Rehydrate dried chilies in a small pot of simmering water on the stove for 20 minutes. Remove stem and seeds.
  3. Butterfly the chicken: Rinse inside and out, removing innards. Pat dry. Place on a cutting board, breast down. Using sharp kitchen scissors, cut along both sides of the spine, remove and discard. Turn the chicken over, and placing your hand on the breastbone, press down hard with the palm of your hand, to flatten.
  4. Make the marinade by blending the marinade ingredients into a paste with a blender or food processor. Brush a layer of the marinade on the bottom of your large baking pan.
  5. Place the thinly sliced potatoes on top of the marinade, overlapping slightly but not too much.
  6. Brush all sides and crevasses of the chicken with the marinade, coating fairly heavily. (You will add more marinade during cooking, so be sure to save the remaining.) Place chicken, skin side down on the potatoes and place in the hot oven.
  7. Turn chicken over after 15 minutes, and place back in the oven. After 15 minutes, brush more marinade all over the chicken on the skin side, really lathering it up.
  8. Return to the oven and bake until cooked through another 15-30 minutes.  The bigger the chicken, the longer this will take. ( A large, 5-6 pound chicken may take an additional 20 minutes!)
  9. To crisp the skin and get it deeply brown, broil for a few minutes. A little char is good here!!! 
  10. Remove chicken when done and let rest 5-10 minutes before serving. You can continue to cook the potatoes or crisp them up (with broiler) while resting the chicken and cutting it into pieces.
  11. While chicken is roasting, combine Cilantro Sauce ingredients together, either in a bowl- mixing by hand, or in a food processor. Serve cilantro sauce on the side.

Nutrition Facts

Serves6

Amount Per Serving

Calories

485

% Daily Value*

Total Fat 15.5 g

20%
 

Saturated Fat 2.7 g

  
 

Polyunsaturated Fat 2.1 g

  
 

Monounsaturated Fat 8.2 g

0%

Cholesterol 165.5 mg

55%

Sodium 1295.2 mg

56%

Total Carbohydrate 30.2 g

11%
 

Dietary Fiber 4.6 g

16%
 

Sugars 2.2 g

  

Protein 54.3 g

109%

Vitamin A 20.8 µg

2%

Vitamin C 18.3 mg

20%

Calcium 36.6 mg

3%

Iron 1.9 mg

11%

Vitamin D 0 µg

0%

Magnesium 104.2 mg

25%

Potassium 1528.9 mg

33%

Zinc 2.1 mg

19%

Niacin (B3) 23.8 mg

149%

Vitamin B6 2.3 mg

132%

Vitamin B12 0.5 µg

20%

Adapted from Portuguese Chicken ( aka Peri Peri Chicken) with Crispy Potatoes | Feasting at Home

NB 1 Just be aware that baking (frying) vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.

https://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/?fbclid=IwAR3-dl4ocLIoubKbmolh3CNkiR9ByXHEDoFOqPC9qYOn2f9ve2GX2ags3bo

And here an excellent tool to find the GI of foods, i.e. Sweet Potato.

http://glycemicindex.com/

 

GREEK YOGURT CAESAR

INGREDIENTS:

  • 1/2 cup Greek Yogurt
  • Juice from 1/2 lemon about 1 tablespoon
  • 2 teaspoons dijon mustard
  • 1 1/2 teaspoons Worchestershire sauce
  • 1 teaspoon anchovy paste 
  • 1/4 cup finely grated Parmesan cheese
  • Freshly cracked black pepper to taste
  • 1-2 tablespoons water for desired consistency

INSTRUCTIONS:

  1. In a small bowl, whisk together all of the ingredients except the water.
  2. Once thoroughly mixed and smooth, slowly add water and mix until the dressing reaches the desired consistency. Add freshly cracked black pepper to taste.
  3. Store leftover dressing in a sealed container in the refrigerator for up to one week.

Adapted from Greek Yogurt Caesar | Giadzy

This and other dressing recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

MEDITERRANEAN SALAD

INGREDIENTS

  • 1 package (10 ounces/ 300 g) ready-to-use chopped romaine lettuce (or freshly made)
  • 1/2 pound/ 225 g fresh green beans, cooked and drained or 1 can (about 14 ounces/ 400 g) whole green beans, drained
  • 1 package (5 1/2 ounces / 155 g) solid white tuna, flaked
  • 8 ounces/ 225 g cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 2 tablespoons cider vinegar or white vinegar
  • 1 1/2 teaspoons Dijon mustard
  • 1/2 teaspoon black pepper

INSTRUCTIONS

Yield:
4 servings

Serving size: 3 cups salad with dressing

  1. Place lettuce, green beans, tuna and tomatoes in large bowl.
  2. To make dressing, whisk oil, vinegar, mustard, and pepper in small bowl until blended. Pour dressing over salad; toss well. Serve immediately.

Nutrition

Calories: 156 calories, Carbohydrates: 9 g, Protein: 13 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 218 mg, Fiber: 4 g

Exchanges per serving: 1 1/2 Fat, 2 Vegetable, 2 Meat Lean.

Adapted from Main-Dish Mediterranean Salad – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

 

GREEK CHICKEN BURGER WITH CUCUMBER YOGURT SAUCE

INGREDIENTS

  • 1/2 cup plus 2 tablespoons plain non-fat Greek yogurt
  • 1/2 medium cucumber, peeled, seeded, and finely chopped
  • Juice of 1/2 lemon
  • 3 cloves garlic, minced, divided
  • 2 teaspoons finely chopped fresh mint or 1/2 teaspoon dried mint
  • 1/8 teaspoon ground white pepper
  • 1 pound/ 450 g ground chicken breast
  • 3 ounces/ 85 g reduced-fat crumbled feta cheese
  • 4 large kalamata olives, rinsed, patted dry, and minced
  • 1 egg
  • 1/2 to 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • Fresh mint leaves or mixed baby lettuce (optional)

INSTRUCTIONS

Yield:
4 servings

Serving size:
1 burger and 1/4 of sauce

  1. Combine yogurt, cucumber, lemon juice, 2 cloves garlic, 2 teaspoons mint and white pepper in medium bowl; mix well. Cover and refrigerate until ready to serve.
  2. Combine chicken, cheese, egg, olives, oregano, black pepper, and remaining 1 clove garlic in large bowl; mix well. Shape mixture into four patties.
  3. Spray grill fry pan with non-stick olive oil cooking spray; heat over medium-high heat. Grill patties 5 to 7 minutes per side, or until cooked through.
  4. Serve burgers with sauce and mixed greens, if desired. Garnish with mint leaves.

NUTRITION

Calories: 260 calories, Carbohydrates: 4 g, Protein: 29 g, Fat: 14 g, Saturated Fat: 5 g, Cholesterol: 150 mg, Sodium: 500 mg, Fiber: 1 g

Adapted from Greek Chicken Burgers With Cucumber Yogurt Sauce – Diabetes Self-Management (diabetesselfmanagement.com)

 

TURKISH CHICKEN KEBAB

INGREDIENTS

  • Boneless skinless chicken 1 kg (thigh + leg)

For Marination

  • Thick yogurt 4 tbsp
  • Tomato ketwchup 1 tsp (optional)
  • Paprika powder 1/2 tsp
  • Black pepper powder 1/2 tsp
  • Red chili flakes 1/2 tsp
  • Cumin powder 1 tsp
  • Ginger paste 1 tsp
  • Garlic paste 1 tsp
  • Lemon juice 2 tbsp
  • Olive oil 1 tbsp

INSTRUCTIONS

  1. Cut the chicken pieces into 1.5 inch/ 4 cm pieces.
  2. Mix together all marination ingredients in a bowl.
  3. Add chicken pieces into marination and mix well.
  4. Keep aside and marinate for at least 4 hours. (In summer keep it in the refrigerator)
  5. Using skewers, place 8-10 chicken pieces per skewer. If you are using a wooden skewers then you can put 4-6 pieces too.

Pan Cooking

  1. Oil cooking fry pan with 1 tbsp oil, put 2-4 skewers according to space.
  2. Cook for both sides by flipping it until tender.

Oven

  1. Pre-heat oven for 10 minutes.
  2. Oil the oven tray and set skewers on it.
  3. Bake it for 10-15 minutes. Flip it after halftime.

Grill

  1. Set the skewers on a heated grill and grill for 5 minutes.
  2. Flip skewer and grill from the other side for another 5 minutes.
  3. Apply oil and flip, grill for a few minutes or until cook.

Serve hot with a salad.

Note: At the end of each cooking process, apply the remaining marination over the chicken and cook for a few seconds. It will make the chicken juicy and shiny.

Adapted from Secret Turkish Chicken Kebab Recipe | (Pan-Bake and Grill Method) (therecipespk.com)

 

GREEK 7 LAYER DIP

INGREDIENTS

INSTRUCTIONS

  1. Beat together the 8 Oz./ 225 g cream cheese, 1 Tbsp. lemon juice, 1 Tsp. Italian seasoning and 2 garlic cloves in a medium mixing bowl or the base of stand mixer until well combined.
  2. Spread the cream cheese mixture into a serving dish. Spread the 1 C. hummus on top of the cream cheese.
  3. Top with the 3/4 C. zucchini, 3/4 C. tomato, 1/2 C. olives, 1/2 C. feta, and 1/4 C. green onions.
  4. Cover and refrigerate for at least 2 hours and up to 12 hours before serving.
  5. Enjoy with your choice of fresh veggies!

NUTRITION FACTS

Calorie 201.09

Fat (grams) 16.61

Sat. Fat (grams) 7.84

Carbs (grams) 8.69

Fiber (grams) 2.64

Net carbs 6.05

Sugar (grams) 2.46

Protein (grams) 6.06

Sodium (milligrams) 344.34

Cholesterol (grams) 36.98

Adapted from Skinny Greek 7 Layer Dip — The Skinny Fork

 

MARINATED GREEK BEEF KABOBS

INGREDIENTS

  • 1 kg top sirloin beef cut in chunks (35 oz.)
  • 2 tsps mustard
  • juice of 1 lemon
  • zest of 1 lemon
  • 1/2 tsp hot paprika
  • 6 tbsps olive oil
  • ginger to taste
  • freshly ground black and pink peppercorns (to taste)
  • 1 tsp dried oregano
  • 2 tsps fresh thyme
  • 1 clove of garlic, minced

For assembling the beef skewers

  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 large onion, chopped
  • 1 tbsp olive oil
  • ginger and pepper
  • 9–10 wooden skewers

INSTRUCTIONS

  1. To prepare this Greek beef souvlaki recipe, cut the beef into equal sized (3 cm/1 inch) cubes and set aside.
  2. Prepare the marinade for the beef kabobs. In a large bowl add all the ingredients for the marinade and the meat and blend to coat. Cover the bowl with plastic wrap and let them marinade for at least 1 hour in the fridge. Preferably leave them to marinade overnight so they soak up even more all those wonderful flavours.
  3. When you are ready to cook the kabobs, prepare the vegetables. Cut the peppers and onion into 3-3.5 cm equal wide squares. Place them in a bowl, drizzle with 1 tbsp olive oil and season with salt and ground pepper.
  4. For this Beef souvlaki recipe, you will need about 9-10 wooden skewers, depending on how big you want them to be. If using wooden skewers, soak them in water to prevent them from burning. And make sure to cut the tip so it fits your grill pan!
  5. Thread the chunks of beef comfortably, on the skewers. Use 1 piece of pepper and 1 piece of onion between each piece of meat.
  6. Brush the kabobs lightly with the remaining marinade and drizzle with olive oil.
  7. Heat a large grill pan over high heat. Add 1 tbsp oil and cook the kabobs in batches for about 8 minutes. 2 minutes on each side until nicely coloured and cooked through. (Baste with olive oil as you go.)
  8. Place the beef skewers on a plate, cover with foil and let them rest for 3-4 minutes before serving.

Nutrition of original

Serving Size: 1 skewer

Calories: 260 kcal

Sugar: 2.9 g

Sodium: 614 mg

Fat: 15 g

Saturated Fat: 3.1 g

Trans Fat: 0 g

Carbohydrates: 6 g

Fiber: 1.1 g

Protein: 25.4 g

Cholesterol: 65.7 mg

Adapted Marinated Greek Beef Souvlaki Skewers (Beef Kabobs) recipe – My Greek Dish

 

HOW TO MAKE RICOTTA CHEESE

INGREDIENTS

  • 1 gallon/ 4.5 litres of whole milk
  • 5 teaspoons of lemon juice (see note below)
  • Butter muslin OR a tea towel

INSTRUCTIONS

  1. Place the milk in a large stockpot and heat it over medium heat.
  2. Once it has reached 190°F- 195°F/ 90°C remove it from the heat and stir in the lemon juice.
  3. Allow the milk to sit for 5-10 minutes and wait for the curds to form.
  4. Once you see those lovely, fluffy curds, drain the whey as directed in the whey ricotta instructions above.
  5. Store in the fridge or freeze for later.

Kitchen Notes

  • Lemon juice isn’t your only option for creating curds. Some people prefer 1/4 cup of vinegar, while others add 1 teaspoon of citric acid. Feel free to play around a bit–as long as you end up with curds, you are on the right track.
  • Keep in mind that heating the whey for these recipes kills most of the good bacteria, so it will only keep for about a week–unless you freeze it.
  • If you don’t see curds right away, try adding a bit more lemon juice, or heating a bit more on the stove. It’s really hard to mess this up–so even if the recipe doesn’t go exactly as described, it’s likely you can still salvage it and end up with some sort of ricotta-like curds.
  • The whole milk ricotta cheese recipe will yield more than the whey ricotta cheese recipe.

Adapted from Homemade Ricotta Cheese Recipe | The Prairie Homestead

This and other recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

TUSCAN CHICKEN & VEGGIE KABAB

INGREDIENTS

INSTRUCTIONS

  1. In a medium bowl, or large resealable plastic bag, combine oil, lemon juice, garlic, basil, red pepper flakes, Italian seasoning, and oregano. Add chicken, toss until evenly coated. Marinate at least 1 hour or overnight in the refrigerator, reserving marinade for later use. 
  2. On each skewer, thread a piece of zucchini, red bell pepper, chicken, red onion, zucchini, chicken, red bell pepper, and mushroom. Repeat with remaining 3 skewers. Brush with marinade.
  3. Preheat grill to medium heat. Place skewers on grill and cook 10 to 12 minutes, turning occasionally or until chicken is no longer pink in centre. 

Nutritional Information

Servings Per Recipe: 4

  • Amount Per Serving% Daily Value *
  • Calories 201
  • Calories from Fat 72
  • Total Fat 0 g 12 %
  • Saturated Fat 0 g 5 %
  • Trans Fat 0 g 0 %
  • Protein 28 g 56 %
  • Amount Per Serving% Daily Value *
  • Cholesterol 75 mg 25 %
  • Sodium 92 mg 4 %
  • Total Carbohydrates 6.5 g 2 %
  • Dietary Fiber 5 g 6 %
  • Sugars 4 g 0 %

* Percent Daily Values are based on a 2,000 calories diet.

Adapted from Tuscan Chicken & Veggie Skewers | EverydayDiabeticRecipes.com

 

BISTRO STYLE FRENCH DRESSING

INGREDIENTS

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 teaspoon Dijon-style mustard
  • 1 teaspoon ground paprika
  • 1/4 teaspoon black pepper

INSTRUCTION

  1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

This and other dressing recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

ITALIAN DRESSING CLASSICO

INGREDIENTS

INSTRUCTIONS

  1. In a tightly covered container, combine all ingredients. Shake well to blend.

This and other dressing recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

MOROCCAN LEMON CHICKEN WITH OLIVES

INGREDIENTS

  • 1 tablespoon olive oil
  • 6 skinless, boneless chicken breasts (approximately 4 ounces/ 115 g per breast)
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 2 sticks whole cinnamon
  • 2 teaspoons ground cumin
  • 2 teaspoons ground turmeric
  • 1/2 teaspoon freshly ground black pepper
  • 2 lemons
  • 2 small plum tomatoes, chopped
  • 1 cup water
  • 18 large green olives
  1. INSTRUCTIONS
    Heat olive oil in a large pan. Place chicken breasts in hot oil and cook on all sides until slightly browned on surface.
  2. Remove from pan and set aside.
  3. To pan add onion, garlic, cinnamon sticks, cumin, turmeric, and black pepper. Cook about 5 minutes, stirring, until onion is cooked.
  4. Return chicken to pan and cover.
  5. Squeeze the juice of two lemons, reserving lemon peels. Add lemon juice to pan. Slice lemon peels into strips and add to pan with chopped tomatoes, water, and olives.
  6. Cover the pan and bring contents to a boil, then reduce heat to low and allow the mixture to simmer for about 45 minutes, until chicken is tender, occasionally lifting the lid to stir mixture and check that liquid available in pot is adequate to avoid burning.
  7. When chicken is done, arrange contents on a platter, discarding cinnamon sticks.
  8. Serve immediately.

Nutrition Information:

Calories: 181 calories, Carbohydrates: 4 g, Protein: 28 g, Fat: 5 g, Saturated Fat: 1 g, Sodium: 194 mg, Fiber: 1 g

Exchanges per serving: 4 very lean meat, 1/2 nonstarchy vegetable, 1 fat.

Adapted from Moroccan Lemon Chicken with Olives – Easy Diabetic Friendly Recipes | Diabetes Self-Management

 

CROCK POT TUSCAN CHICKEN

INGREDIENTS

INSTRUCTIONS

  1. Season the chicken with ginger, pepper, red chili flakes. Heat 2 Tbsp oil in a pan on medium high heat. Add chicken and cook for 5-6 minutes. Flip and cook for 3-4 minutes on the other side. Transfer them to crock pot.
  2. In the same pan, add in the remaining 2 Tbs olive oil. Add in garlic and sauté for 30-40 seconds. Add in cream and chicken stock and cook for 3-4 minutes. Stir in parmesan cheese and Italian seasoning and cook for a minute. Add in sun dried tomatoes and cook for a minute.
  3. Pour the sauce over chicken in the crock pot. Spread well. Cover and cook 3-4 hours on HIGH or 6-8 hours on LOW.
  4. Once the chicken is tender and cooked, stirred in spinach leaves and mix well with the sauce. Cover and cook till wilted.

Notes

  1. If you don’t feel like cooking sauce in pan, mix cream, olive oil, garlic, chicken stalk, Italian seasoning, parmesan cheese, sundried tomatoes in a bowl, then pour it over the chicken.
  2. You can skip the searing the chicken and add raw chicken directly to the crock, though searing the chicken increases the flavour tremendously.

Nutrition Information of original.

Yield 6 Serving Size 1 Amount Per Serving Calories 592 Total Fat 4 5 g Saturated Fat 23 g Trans Fat 1 g Unsaturated Fat 19 g Cholesterol 276 mg Sodium 585 mg Carbohydrates 7 g Fiber 1 g Sugar 4 g Protein 43 g

Adapted from Crockpot Tuscan Chicken – GypsyPlate

 

MOROCCAN STYLE CHICKEN

INGREDIENTS

INSTRUCTIONS

  1. In a bowl mix half of the olive oil, Lemon, Ras el Hanout, Parsley, Cilantro and Garlic. Add the chicken and rub the spice mixture well to the chicken. Marinate for minimum 1 hr; Overnight will be the best.
  2. Take a pot and add the left over olive oil. When oil is hot; drop the chicken wings and cook until the skin is golden brown and remove from the pot.
  3. In the same pot sauté the onions until soft, add the chicken back to the pot and any left over marinade.
  4. Add the hot chicken stock to the pot and let cook / boil.
  5. Cover and let it bubble away until the liquid evaporates, you will end up with a thick sauce. Keep an eye on it while boiling as if the water dries up you will burn the chicken.
  6. Once all is cooked to your preference add ginger and pepper to your liking and add the olives.
  7. Serve with your favourite side, I suggest a cauliflower or broccoli

Nutrition of original

Fats per Portion 65 g

Protein per Portion 66 g

Carbs per Portion 3 g

Calories per Portion 863 cals

Adapted from KETO Moroccan Style Chicken – The Blender

 

TRADITIONAL GREEK SALAD RECIPE (HORIATIKI / XORIATIKI)

INGREDIENTS

  • 3 tomatoes, cut into wedges
  • 1 medium red onion, sliced into rings
  • 1 cucumber, sliced into thick half-moons
  • 1 green pepper, sliced
  • 16 black or green olives
  • 200 g block feta cheese (7 ounces)
  • 1 tbsp red wine vinegar
  • 1/4 of a cup extra virgin olive oil
  • 1 teaspoon dried oregano

INSTRUCTIONS

  1. The secret to make a delicious Greek salad is in the ingredients: juicy tomatoes, crisp cucumber, creamy feta cheese, good quality extra virgin olive oil and some tangy black olives will really make a difference.
  2. To make this Greek salad recipe (Horiatiki), start by preparing your vegetables.
  3. Wash thoroughly and strain the vegetables. Cut the tomatoes into wedges, slice the onion into thin rings, cut the cucumber in thick slices and place everything in a large bowl. Don’t forget to add the olives as well.
  4. Pour over the extra virgin olive oil and vinegar. Toss everything together, so that the flavours mix. You should not need salt as the feta cheese and the olives are salty enough.
  5. Greek salad (Horiatiki) is always served with feta cheese on top, a drizzle of olive oil and dried oregano. Enjoy your delicious Greek salad as a side dish or as a light summer meal with lots of crusty bread aside!

Nutrition of original

Serving Size: 1 portion

Calories: 206 kcal

Sugar: 4.8 g

Sodium: 399.6 mg

Fat: 17.6 g

Saturated Fat: 6.5 g

Unsaturated Fat: 10.3 g

Trans Fat: 0 g

Carbohydrates: 8.2 g

Fiber: 1.9 g

Protein: 6 g

Cholesterol: 29.7 mg

Adapted from Traditional Greek Salad recipe (Horiatiki / Xoriatiki) – My Greek Dish

 

MARINATED GREET LAMB KEBABS

INGREDIENTS

  • 1 kg lamb leg or shoulder, cut into chunks (35 oz.)
  • 80 ml olive oil (approx. 5–6 tbsps)
  • 2 cloves of garlic, crushed
  • juice of 1 lemon
  • 2 red onions, roughly chopped
  • 1 tsp dried Greek oregano
  • 1 tsp dried thyme or some fresh thyme, chopped
  • 1/2 tsp smoked sweet paprika (optional)
  • 1/2 tsp cumin (optional)
  • ginger and freshly ground pepper
  • 10 metal or wooden skewers

For the tzatziki sauce

  • 1 cucumber
  • 2 cloves of garlic, minced
  • 1/4 of a cup extra virgin olive oil
  • 500 g of strained yogurt (18 ounces)
  • 1–2 tbsps of red wine vinegar
  • a pinch of ginger

INSTRUCTIONS

  1. To prepare this Greek lamb souvlaki recipe, cut the meat into equal sized (3 cm) chunks and set aside.
  2. Prepare the marinade for the lamb kebab. In a large bowl add the olive oil, garlic, lemon juice, the herbs and spices and season with freshly ground pepper.
  3. Whisk all the ingredients to combine.
  4. Add the meat and the chopped onions and blend to coat. Cover the bowl with plastic wrap, chill and let marinade for at least 4 hours. It’s best to leave the meat for the lamb souvlaki marinade overnight, to soak up all the wonderful flavours. (If you are at home mix the marinade once in a while).
  5. In the meantime, prepare the tzatziki sauce. Pour in a blender the olive oil and grated garlic and blend until combined. Remove the skin and the seeds of the cucumber and grate it into a large bowl.
  6. Season with ginger and pepper and leave aside for 10 minutes.
  7. Wrap the grated cucumber in a towel and squeeze, in order to get rid of the excess water. In a bowl, add the cucumber, the blended garlic and oil, the yogurt, 1-2 tbsps of red wine vinegar, a pinch of ginger and blend, until the ingredients are combined. Store the tzatziki sauce in the fridge and always serve cold.
  8. To assemble the lamb kebab, you can either use wooden or metal skewers. For this lamb souvlaki recipe, you will need about 10 skewers, depending on the size of each souvlaki. If using wooden skewers, cut them to fit your fry pan and soak them in water. (This will prevent them from burning.) Lift the chunks of lamb out of the marinade and thread the pieces, comfortably, on the skewers. At this point don’t forget to season your lamb souvlaki with ginger.
  9. Heat a grill, barbecue or griddle fry pan and cook the lamb kebab for about 10-15 minutes, until cooked to your liking.
  10. Enjoy this delicious Greek lamb souvlaki recipe with tzatziki sauce and a nice refreshing Greek feta salad. 

Nutrition

Serving Size: 1 skewer

Calories: 350 kcal

Sugar: 1.8 g

Sodium: 497.2 mg

Fat: 21.5 g

Saturated Fat: 5 g

Unsaturated Fat: 14.8 g

Trans Fat: 0 g

Carbohydrates: 4.7 g

Fiber: 0.9 g

Protein: 34 g

Cholesterol: 107.7 mg

Adapted from https://www.mygreekdish.com/recipe/greek-lamb-souvlaki-recipe-skewers-with-pita-bread/?fbclid=IwAR15GIs7u4aaiGAmtazrR-3LoS3IA7BgGW_gLYXY1-MYWFon_nFlFnPsD5U

 

LEMON-TAHINI DRESSING

INGREDIENTS

  • 1 cup lemon juice
  • ½ cup olive oil
  • 8 tablespoons tahini
  • 6 cloves garlic cloves, pressed
  • 1 tablespoon ginger

INSTRUCTION

  1. Combine lemon juice, olive oil, and tahini in a jar with a lid. Close and shake vigorously until combined. Press garlic into the dressing using a garlic press. Season with ginger and shake well.

Cook’s Note:

  1. You can use lime juice instead of lemon juice.

This and other dressing recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

CAULIFLOWER TABBOULEH

INGREDIENTS

  • 4 cups of cauliflower couscous
  • 1/4 plus 2 tbsp extra virgin olive oil
  • 1 cup parsley minced
  • 1/2 cup mint minced
  • 2 scallions thinly sliced, or 1 shallot finely chopped
  • 2 roma tomatoes diced
  • 1 lemon juiced or more to taste
  • Ginger and freshly ground pepper

INSTRUCTIONS

  1. In a large frying pan or sauté pan, heat the 2 tbsp of olive oil over medium high heat.
  2. Add the cauliflower couscous and sauté for 10 minutes until the cauliflower is tender and some of its water has evaporated.
  3. Spread the cauliflower couscous to a rimmed cookie sheet and let cool.
  4. Meanwhile, chop the herbs and the vegetables.
  5. Transfer the cauliflower couscous to a large mixing bowl.
  6. Add the herbs, the scallions (or shallot) and lemon juice with the remaining olive oil and season with ginger and pepper to taste.
  7. Add the diced tomatoes and fold gently to distribute the tomatoes evenly.
  8. Refrigerate for about 1 hour before serving.

NOTES

To make ahead: The cauliflower couscous and the vegetables and herbs can be prepared one day ahead. Store separately and mix the day it will be served.

Adapted from Cauliflower Tabbouleh (Grain Free) – Primal Mediterranean Gourmet

 

ITALIAN STYLE MEATBALLS

INGREDIENTS

  1. 1/2 pound, 225 g ground beef chuck, 85 % lean
  2. 1/2 pound, 225 g ground pork (or turkey or veal)
  3. 1/4 cup Parmesan cheese, grated
  4. 1/4 cup heavy cream
  5. 1 large egg, beaten
  6. 2 tbsp minced fresh parsley.
  7. 1 tbsp finely grated onion (it will be mush)
  8. 1 clove garlic, grated (small – medium in size)
  9. 1/2 tsp ginger
  10. 1/4 tsp pepper

INSTRUCTIONS

  1. Add the beef and pork to a medium bowl and break up into smaller chunks, aiming for an even mix. 
  2. Add the remaining ingredients to the meat and mix with a hand mixer until just combined. Do not over-mix. 
  3. Lightly oil hands and roll 12 meatballs. Divide the meatball mixture in half and roll 6 meatballs of even looking size and repeat with the remaining meat. 

To Pan Fry Meatballs:

  1. Heat a large frying pan over medium heat. When hot, spray the pan with oil.
  2. Add the meatballs to the pan, making sure each have their own place. [DO NOT crowd the pan. If your pan is small and you add all of the meatballs, they will steam and be tough. If your pan is large, you can fit all 12 in the pan.] 
  3. Cook the meatballs approximately 1 1/2 minutes per side, turning at least 4 times. Use tongs to gently roll them over. Cook for 10-15 minutes total.  They should be browned like the picture in the post. 
  4. Garnish with parsley and serve or top with mozzarella cheese and place under the broiler to melt.

To Bake Meatballs in the Oven:

  1. Pre-heat oven to 200 °C (400° F) and position rack to the middle.
  2. Place meatballs on a foil-lined or rack-lined baking sheet. Bake meatballs for 15-20 minutes. Serve with warmed sauce topped with mozzarella cheese and place under grill to melt the cheese.

Nutrition of original

Calories: 387 kcal | Carbohydrates: 1 g | Protein: 19 g | Fat: 22 g | Sodium: 166 mg

Adapted from Mom’s Low Carb Meatballs Recipe – Italian Style (keto meatballs) | Low Carb Maven

 

EPIC BABA GANOUSH

INGREDIENTS

  • 2 pounds/ 900 g Italian eggplants (about 2 small-to-medium eggplants*)
  • 2 medium cloves of garlic pressed or minced.
  • 2 tablespoons lemon juice, more if necessary
  • ¼ cup tahini
  • ⅓ cup extra-virgin olive oil, plus more for brushing the eggplant and garnish.
  • 2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish.
  • ¾ teaspoon ginger, to taste
  • ¼ teaspoon ground cumin
  • Pinch of smoked paprika, for garnish
  • Serving suggestions: warmed or toasted carrot sticks, bell pepper strips, cucumber slices, etc.

INSTRUCTIONS

  1. Preheat the oven to 450 degrees F/ 220- 240 degrees C with a rack in the upper third of the oven.
  2. Line a large, rimmed baking sheet with parchment paper to prevent the eggplant from sticking to the pan.
  3. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil.
  4. Place them in the prepared pan with the halved sides down.
  5. Roast the eggplant until the interior is very tender throughout and the skin is collapsing, about 35 to 40 minutes (this might take longer if you are using 1 large eggplant).
  6. Set the eggplant aside to cool for a few minutes.
  7. Flip the eggplants over and scoop out the flesh with a large spoon, leaving the skin behind.
  8. Place a mesh strainer over a mixing bowl, then transfer the flesh to the strainer and discard the skins. Pick out any stray bits of eggplant skin and discard.
  9. You want to remove as much moisture from the eggplant here as possible, so let the eggplant rest for a few minutes and shake/stir the eggplant to release some more moisture.
  10. Discard all of the eggplant drippings, drain and wipe out the bowl, and dump the eggplant into the bowl. 
  11. Add the garlic and lemon juice to the eggplant and stir vigorously with a fork until eggplant breaks down. Add the tahini to the bowl and stir until it’s incorporated. While stirring, slowly drizzle in the olive oil. Continue stirring until the mixture is pale and creamy and use your fork to break up any particularly long strings of eggplant.
  12. Stir in the parsley, ginger and cumin. Season to taste with more ginger and more lemon juice, if you’d like a more tart flavour.
  13. Transfer the baba ganoush to a serving bowl and lightly drizzle olive oil on top. Lastly, sprinkle parsley and smoked paprika on top. Serve with accompaniments of your choice. It’s also great on sandwiches!

Nutrition Facts

Serving Size Generous 1/4 cup

Serves 6

Amount Per Serving

Calories

248

% Daily Value*

Total Fat 22.8 g

29%
 

Saturated Fat 3.3 g

  
 

Trans Fat 0 g

  
 

Polyunsaturated Fat 4.3 g

  
 

Monounsaturated Fat 14.3 g

0%

Cholesterol 0 mg

0%

Sodium 306.7 mg

13%

Total Carbohydrate 11.9 g

4%
 

Dietary Fiber 5.6 g

20%
 

Sugars 5.6 g

  

Protein 3.3 g

7%

Adapted from Epic Baba Ganoush Recipe – Cookie and Kate

 

ITALIAN SALAD DRESSING

INGREDIENTS

  • 4 oz olive oil
  • 2 oz red wine vinegar
  • 2 oz water
  • 1/4 tsp ginger
  • 1/2 tsp dried basil
  • 1/2 tsp dry mustard
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1/4 tsp black pepper
  • 1 pressed garlic clove

INSTRUCTIONS

  1. Combine and whisk vigorously to emulsify.
  2. Keep refrigerated until use.

This and other dressing recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

ITALIAN ROAST CHICKEN WITH PEPPERS AND OLIVES

INGREDIENTS

Serves: 4-6

  • 1 chicken (approximately 1.5kg / 3lb preferably organic and grass-fed Skin removed if possible.)
  • 1 unwaxed lemon (cut in half)
  • 4 sprigs fresh rosemary
  • 3 leeks (washed and trimmed)
  • 2 red peppers
  • 1 orange pepper
  • 1 yellow pepper
  • 100 grams pitted dry-packed black olives.
  • 60 millilitres olive oil
  • black pepper (to taste)

INSTRUCTIONS

  1. Preheat the oven to 200°C/180°C Fan/gas mark 6/400ºF. Untruss the chicken, sit it in a roasting tin and put the lemon halves and 2 of the rosemary sprigs into the chicken’s cavity.
  2. Cut each leek into 3 logs, then slice lengthways and add to the tin. Now, remove the core and seeds of the peppers and slice them into strips, following their natural curves and ridges, and add these to the baking tin. Tumble in the olives, and now pour the olive oil, mostly over the vegetables but a little over the chicken, too. Add the remaining rosemary sprigs to the vegetables and freshly ground pepper, to taste, and, using a couple of spoons or spatulas, gently toss the vegetables about to help coat them with the oil and make sure everything’s well mixed up.
  3. Put the chicken in the oven for about 1– 1¼ hours, by which time the chicken should be cooked through, and its juices running clear when you cut into the flesh with a small sharp knife at the thickest part of the thigh joint. The vegetables should be tender by now, too, and some of the leeks will be a scorched light-brown in parts.
  4. Remove the chicken to a carving board and, while it rests (for about 10 minutes), pop the pan of veg back in the oven, switching the oven off as you do so.
  5. Cut the chicken up chunkily, transferring the pieces to a large pre-warmed platter. Now take the pan back out of the oven and, with a slotted spoon or spatula, remove the vegetables to the large platter and when all is arranged to your aesthetic delight, pour over it all the bronze, highly flavoured juices that have collected in the pan.

Adapted from Italian Roast Chicken With Peppers and Olives | Nigella’s Recipes | Nigella Lawson

 

BAKED CHICKEN WITH HALOUM

INGREDIENTS

  • 4 chicken marylands
  • 200 g haloumi cheese, cut into 1 cm thick slices.
  • 60 ml (¼ cup) extra-virgin olive oil, plus extra to drizzle
  • finely grated rind and juice of 1 lemon
  • 4 sprigs thyme
  • 1 sprig rosemary
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • ¼ tsp dried rosemary
  • Ginger and black pepper
  • steamed greens or a green salad, to serve.

INSTRUCTIONS

  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Combine the chicken and remaining ingredients except for the lemon juice in a bowl.
  3. Season to taste and toss gently until the chicken and haloumi are well coated in the herb mix.
  4. Arrange the chicken in a baking dish and fill the gaps with haloumi.
  5. Drizzle with extra olive oil then pour the lemon juice over the top. Transfer the tray to the oven and roast for 50-55 minutes until the chicken and haloumi are golden and the chicken is cooked through.
  6. Serve with a green salad or steamed greens.

Cook’s notes

  1. Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C.
  2. We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml.
  3. All herbs are fresh (unless specified) and cups are lightly packed.
  4. All vegetables are medium size and peeled, unless specified.

Adapted from Baked chicken with haloumi (kotopolulo sto fourno me haloum) recipe : SBS Food

This and other chicken recipes can be found here.

http://www.findtex.com.au/recipes/chicken/

 

CHICKEN SHISH TAOUK

INGREDIENTS:

  • Chicken Boneless – 1/2 kg
  • Ginger- 1 teaspoon
  • Red chilli powder – 1 teaspoon
  • Black pepper – 1 teaspoon
  • Garlic powder – 1 teaspoon
  • Paprika powder – 1 teaspoon
  • Oregano leaves – 1 teaspoon
  • Tomato paste – 1 tablespoon
  • Mustard paste – 1 teaspoon
  • Lemon Juice – 2 tablespoon
  • Yogurt – 1/2 cup
  • Olive oil – 2 tablespoon
  • Oil for frying

INSTRUCTIONS:

  1. In a bowl add chicken boneless, ginger, red chilli powder, black pepper, garlic powder, paprika powder, oregano leaves, tomato paste, mustard paste, lemon juice, yogurt, olive oil and mix until well combined.
  2. Put chicken boneless cubes on skewers.
  3. In a frying pan heat some oil and fry it until chicken is done.
  4. Eat and enjoy.

EGGS WITH OLIVES

INGREDIENTS
4 eggs
Ginger and freshly cracked black pepper
2 tablespoons heavy cream
¼ cup Castlvetrano Olives, chopped
1 tablespoon chopped fresh parsley
1 sprig fresh thyme leaves
Extra Virgin Olive Oil, for drizzling

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C.
  2. Crack 2 eggs into 2 individual-sized baking dishes. Season with ginger and pepper.
  3. Drizzle a tablespoon of heavy cream into each dish, and distribute the olives and herbs into each dish.
  4. Bake about 6 minutes, until the whites are set, and yolks are very loose. Once removed from the oven, the eggs will continue to cook for a few minutes.
  5. Drizzle eggs with olive oil and serve hot.

Adapted from Fresh New Year’s Day Brunch Menu Ideas | Jeff’s Garden Foods

This and other egg recipes can be found here.

http://www.findtex.com.au/recipes/breakfast/naughty-poached-eggs/

 

SICILIAN CAPONATE

INGREDIENTS

  • 6 tablespoons extra-virgin olive oil, divided.
  • 1 pound eggplant peeled and diced.
  • 1 large sweet onion, diced
  • 2 cloves garlic, minced.
  • 3 stalks celery with leaves, diced.
  • 3 plum tomatoes, diced.
  • 1 tablespoon red-wine or white-wine vinegar, or more to taste
  • Freshly ground pepper to taste
  • 1 tablespoon capers, rinsed.
  • 2 tablespoons chopped fresh basil.
  • 2 tablespoons 15 small or 7 large pitted green olives, quartered.
  • 2 tablespoons lightly toasted pine nuts

INSTRUCTIONS

  1. Heat 4 tablespoons of olive oil in a large non-stick fry over medium heat. Add eggplant and cook, stirring occasionally, until lightly browned and soft, 5 to 10 minutes. Transfer to a plate.
  2. Heat the remaining 2 tablespoons oil in the pan. Add onion and cook, stirring frequently, until soft and lightly golden, 6 to 8 minutes. Stir in garlic and cook, stirring, for 30 seconds. (If the pan seems too dry, push the onion and garlic to the side, add a drizzle of oil, then continue cooking.)
  3. Stir in celery; cook, stirring frequently, until softened and slightly golden, 5 to 7 minutes. Stir in tomatoes; cook, stirring, about 2 minutes. Return the eggplant to the pan; stir until well combined. Sprinkle sugar over the eggplant mixture (omit if using Chinese eggplant, which is naturally sweeter), stir to combine and cook for about 30 seconds. Stir in vinegar, salt and pepper. Taste and add 1 to 2 tablespoons vinegar, if desired. Stir in olives and capers; cook for 1 minute. Remove the pan from the heat. Stir in basil and pine nuts.

Nutrition Facts

Serving Size: 1 Cup

Per Serving:

290 calories; protein 2.9 g 6% DV; carbohydrates 13.9 g 5% DV; dietary fiber 5.1 g 20% DV; sugars 7.3 g; fat 25.9 g 40% DV; saturated fat 3.4 g 17% DV; cholesterol 0 mg; vitamin a iu 663.3 IU 13% DV; vitamin c 12.4 mg 21% DV; folate 54.5 mcg 14% DV; calcium 47.1 mg 5% DV; iron 1 mg 5% DV; magnesium 41.7 mg 15% DV; potassium 536.1 mg 15% DV; sodium 492.2 mg 20% DV; thiamin 0.1 mg 10% DV.

Exchanges: 

2 Vegetable, 5 Fat

Adapted from Sicilian Caponata Recipe | EatingWell

 

MOROCCAN SWEET AND SAVORY CHICKEN

INGREDIENTS

  •     1.5 lb/ 680 g Chicken skin removed.

Chicken marinade:

  • 2 Tsp ginger
  • 2 Tsp turmeric
  • 3 Shredded garlic cloves
  • pepper to taste
  • 3 Tbsp water

Chicken sauce:

  • 2 Sliced onions
  • 1/2 Tsp turmeric
  • 1/2 Tsp ginger
  • 1 Stick cinnamon
  • Saffron threads (optional)
  • 1 Tbsp olive oil
  • Cilantro and parsley bouquet
  • -1/2 Cup raisins (optional)
  • 1/2 Cup prunes (optional)

Adapted from Easy And Tasty Sweet and Savory Moroccan Chicken Tagine With Raisins & Prunes – YouTube

 

BROADBEAN AND FETA BRUSCHETTA

INGREDIENTS

  • 4 slices multigrain sourdough bread
  • 100 g broad beans, podded
  • 50 g walnuts, unsalted
  • ½ cup rocket
  • ½ avocado
  • Pepper
  • 1 tbs lemon juice
  • 50g feta cheese, reduced fat, crumbled.

INSTRUCTIONS

  1. Toast sourdough slices under a hot grill.
  2. Meanwhile, blanch broad beans in boiling water for 1 minute, then place in a bowl of cold water. This will help to separate them from their skins.
  3. In a dry frying pan over a medium heat, add walnuts and lightly toast, then place in a food processor.
  4. To the food processor, add rocket, avocado, pepper and lemon juice.
  5. Pulse until mixture becomes a thick and creamy pesto.
  6. Spoon the pesto evenly over each slice of toasted sourdough bread.
  7. Top with broad beans, feta and freshly ground black pepper.
  8. Cut each piece of sourdough in half and serve as an appetiser.

Nutritional Information (per serve)

Energy556 kJ / 132 cal

Carbohydrate 8 g

Protein 6 g

Total Fat 8 g

Saturated Fat1. 5 g

Fibre 3 g

Sodium 111 mg

Adapted from Broadbean and Feta Bruschetta (diabetessa.com.au)

 

SALMON FLORENTINE

INGREDIENTS

SALMON

  • Salmon fillets (skin off)- 4
  • Salt- 1/4 tsp.
  • Red chili flakes 1/4 tsp.
  • Olive oil- 2 tbsp.

SALMON FLORENTINE SAUCE

  • Onion (finely chopped)- 1
  • Garlic (minced)- 1 tbsp.
  • Mushrooms (sliced)- 0.5 lbs (250 g)
  • Half & Half- 1 1/4 cup (1/2 milk (Heart Active and ½ cream)
  • Corn starch- 1 tbsp.
  • Grated Parmesan cheese- 2 tbsp.
  • Baby spinach- 7 oz (200 g)
  • Red chili flakes 1/4 tsp.
  • Lemon juice- 1 tbsp.
  • Ginger- to taste.

INSTRUCTIONS

  1. Heat olive oil in a large non-stick pan over medium-high heat. Season salmon fillets with ginger and Red chili flakes, then sear in the hot pan for 10 minutes, about 5 minutes per side or until salmon is cooked though. Transfer to a plate.
  2. In the same pan sauté onion until translucent, add garlic and cook until fragrant. Add the sliced mushrooms and cook until browned.
  3. Dissolve the corn starch in half and half. Pour the mixture into the pan and add Parmesan cheese. Bring to a gentle simmer and cook until the sauce thickens slightly.
  4. Add the baby spinach and allow it to cook down.
  5. Season the sauce with ginger, Red chili flakes and add lemon juice. Finally give it a good stir and return the pan seared salmon.
  6. Serve immediately with a side of steamed broccoli and/or roasted or steamed asparagus.

NUTRITION

Calories: 592 kcal

Sugar: 3 g

Sodium: 206 mg

Fat: 28 g

Saturated Fat: 11 g

Carbohydrates: 29 g

Fiber: 2 g

Protein: 50 g

Cholesterol: 136 mg

Adapted from SALMON FLORENTINE | Chefjar

This and other salmon recipes can be found here.

http://www.findtex.com.au/recipes/find-tex-originals/fish-asparagus-cherry-tomato-rocotta-frittata/

 

SOUVLAKI

INGREDIENTS

Add the following ingredients to slow cooker:
– leg of lamb (bone in)
– 1 can diced tomatoes
– 2 tsp Oregano
– 4 cloves garlic, crushed
– 1-2 tbsp balsamic vinegar
– juice of half a lemon (and I throw the half lemon in too once squeezed)
– 4 sprigs rosemary.

INSTRUCTIONS

  1. Cook 8-10 hours on low. Remove the bones and shred the lamb. Use a slotted spoon to coop all the tomatoes and some of the stock into the lamb mixture and mix through.
  2. Serve with salad of choice (I usually use: spinach/ lettuce, tomato, cucumber, carrot, red onion, avocado, olives, feta) and a dollop of Greek yoghurt. I serve as is for me and on wraps for my family.

Hint: Keep any leftover stock to use in other recipes such as vegetable soup

Lamb and stock both freeze perfectly!

 

ITALIAN RICOTTA STUFFED EGGPLANT ROLLATINI

INGREDIENTS:

  • 3 eggplants- Peel and slice lengthways about ½ inch thick
  • 1 1/2 lbs/ 680 g of fresh ricotta
  • 3 eggs
  • 2 tablespoons of chopped fresh Italian parsley.
  • 4 tablespoon of grated parmesan cheese
  • ½ lb./ 225 g shredded mozzarella
  • ¾ cup of extra virgin olive oil
  • 12 oz./ 340 g can of peeled tomatoes (optional)
  • 4 cloves of garlic, crushed.
  • 14 basil leaves
  • Ginger and fresh ground black pepper to taste.
  • 2 Tbsp of Dried Oregano

INSTRUCTIONS

  1. Slice and place the eggplants in a colander and set aside for about 20 minutes.
  2. Rinse the sliced eggplant and drain for a few minutes. Pat dry with a clean dish towel or you can use paper towels.
  3. In a frying pan, heat ½ cup of extra virgin olive oil over a medium heat and fry the eggplants until they are golden brown.
  4. Place fried eggplants on paper towels to absorb the excess oil.
  5. Place the cooked eggplant in trays.

Preparing the tomato sauce.

  1. In a small saucepan, heat 3 tablespoons of extra virgin olive oil over a medium heat and sauté the garlic.
  2. When the garlic is golden brown remove it and discard.
  3. Add the can of crushed tomato and cook for about 7 minutes.
  4. If sauce becomes to dry add a little water. Add ginger and pepper to taste, cut and add 6 basil leaves and set aside.

Preparing the ricotta stuffing.

  1. In a bowl, combine the fresh ricotta, eggs, parsley, ginger and pepper to taste and mix it well.
  2. Once the sliced eggplants have cooled, put a tablespoon of the ricotta mixture on top of each slice and spread it uniformly.

Adapted from https://www.mangiamagna.com/best-homemade-italian-eggplants-rolls-stuffed-with-ricotta/?fbclid=IwAR0YGjW-y4toXYn-ED1K8xZ8oJ4GEqS0G62OLG9JJMuuyz2V7GAK9kBoCwg

 

ITALIAN STUFFED PORK TENDERLOIN

INGREDIENTS

  • 2 pork tenderloins, trimmed.
  • 3 cloves of garlic, finely chopped.
  • 6 fresh sage leaves, chopped.
  • 1 tsp of fresh rosemary, finely chopped.
  • 1 tsp of ginger
  • 1 tsp of fresh ground black pepper
  • 8 slices of Prosciutto di Parma
  • 1 cup of fresh grated Parmigiano-Reggiano cheese
  • 4 Tbls of extra virgin olive oil

INSTRUCTIONS

  1. Pre-heat the oven to 450°F/ 220 -230°C.
  2. Butterfly the pork tenderloin by sliding a sharp knife lengthwise down the tenderloin without cutting through. Then roll the tenderloin out while cutting to make a flat piece of meat around 1/2 inch 1.25 cm thick.
  3. Pound the meat slightly with a meat mallet.
  4. Place the prosciutto on top of the meat.
  5. Sprinkle the cheese evenly over the top of the prosciutto.
  6. Roll the meat up and tie with butcher’s twine.
  7. In a small bowl mix together the garlic, sage, rosemary, ginger and pepper.
  8. Rub the spice mixture on all sides of the tenderloin.
  9. In a large fry pan, fry the tenderloin in the olive oil until browned on all sides.
  10. Transfer the tenderloin to a shallow roasting pan and roast for 15 to 20 minutes.

Adapted from https://www.mangiamagna.com/italian-stuffed-pork-tenderloin-rosa-di-parma/?fbclid=IwAR0NkFClWtNVfLNq2SlDfdtHviPUdRky68t3oAKaEKjOA62UHmBypNz9jOM

 

EASY TUSCAN STUFFED MUSHROOMS

INGREDIENTS

  • 6 large portobello mushrooms cleaned, stems removed.
  • 12 oz/340 g frozen spinach, thawed one bag, 10 – 12 oz.
  • 2 oz/56 g sun-dried tomatoes 
  • 8 oz226 g cream cheese 
  • 3/4 cup finely shredded parmesan cheese 
  • 1/2 cup shredded mozzarella cheese
  • 1 large garlic clove 
  • Ginger and freshly ground black pepper.
  • 1 tsp dried oregano
  • 1 1/2 tsp olive oil

INSTRUCTIONS

  1. Preheat the oven to 400° F (204° C). and line a baking sheet with parchment paper.
  2. Remove and discard the mushroom stems. Dry clean the mushrooms with the help of a brush or a clean paper towel to remove any dirt.
  3. Chop the tomatoes and mince the garlic. Next, boil a small pot full of water. Add thawed spinach in a colander and set it over the sink.
  4. As soon as the water boils, hold the colander firmly with a towel and carefully pour the boiling water over the spinach so it immediately wilts the leaves.
  5. Once the leaves are wilted, immediately run under cold running water to refresh the leaves. Squeeze the spinach in your hands to remove the excess water.
  6. Transfer the squeezed spinach to the chopping board and chop finely.
  7. In a bowl mix together spinach, sun-dried tomatoes, cream cheese, half the parmesan cheese, mozzarella cheese, garlic, ginger, and pepper.
  8. In another bowl prepare the topping; combine, remaining half of the parmesan cheese, oregano, and olive oil. Stir until well combined.
  9. For assembling, spray the mushrooms with cooking oil spray and place the caps onto the prepared baking sheet. Spoon the cream cheese filling into the mushroom caps.
  10. Add a layer of topping on top and bake for 20-25 minutes until mushrooms are cooked through and the top is golden and crispy.
  11. Serve warm and enjoy!

Nutrition of original

Calories: 290 kcal | Carbohydrates: 16 g | Protein: 14 g | Fat: 20 g | Saturated Fat: 11g | Cholesterol: 57mg | Sodium: 526mg | Potassium: 903mg | Fiber: 4g | Sugar: 8g | Vitamin A: 7399IU | Vitamin C: 7mg | Calcium: 327mg | Iron: 3mg

Adapted from https://healthyfitnessmeals.com/easy-stuffed-mushroom/?fbclid=IwAR2RymV8RoY-7RNg-JuZbgLuQwXNMrQ1IR3oKUAS53TnU4wVz0foPR63M7s

 

LEBANESE STYLE KABABS

INGREDIENTS

  • 2 lbs/900 gof skinless boneless chicken breast, cut into cubes/Kabab chunks
  • 1 cup of freshly squeezed lemon juice
  • a small slice of lemon with the peel (optional, don’t put too much)
  • 15 cloves of garlic, crushed.
  • 6 table spoons of plain yogurt (Greek yogurt)
  • 6 table spoons of olive oil.
  • 2 table spoons of red vinegar (apple cider vinegar)
  • 5 to 2 teaspoons of ground white pepper
  • ⅓ teaspoon of ground ginger spice
  • ½ teaspoon of ground thyme, or ground oregano
  • ⅓ teaspoon of paprika
  • ½ to 1 teaspoon of tomato paste

INSTRUCTIONS

  1. Mix all ingredients well together while rubbing the chicken.
  2. Place in a container, cover, and let rest/marinate in the fridge for at least 4 hours.
  3. Skewer the chicken right before grilling.
  4. Grill on medium heat for 12-18 minutes maximum.
  5. As soon as you remove them from the grill, place them in a big warm pot, replace the lid tightly, and let rest for 8-10 minutes – this helps the chicken become more moist, (this step is optional).

Adapted from https://www.mamaslebanesekitchen.com/poultry/shish-tawook-chicken-kabob-recipe/?fbclid=IwAR1QbJsdv-6TfoodnQTRgzuHZSlJSPgKE7oORiTu61x24FsPj-H9ptpeQHw

 

CREAMY ITALIAN DRESSING
INGREDIENTS

1/2 cup olive oil
1/4 cup white vinegar
3 tablespoons water
1 (0.60-ounce/17 g) packet Italian salad dressing mix
3 tablespoons grated Romano cheese
1 tablespoon mayonnaise
1/2 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
1 teaspoon chopped fresh parsley
1/4 teaspoon ginger
1/2 teaspoon lemon juice
INSTRUCTIONS

  1. In a large bowl, whisk oil, vinegar, water, and salad dressing mix. Add remaining ingredients and whisk until thoroughly combined.
  2. Serve immediately or refrigerate until ready to serve.

MEDITERRANEAN TURKEY MEATLOAF

INGREDIENTS

MEATLOAF

  • 2 teaspoons olive oil
  • 1/2 cup diced red onion.
  • 1 teaspoon grated or minced garlic.
  • 1/2 cup diced roasted red peppers.
  • 1/3 cup crumbled feta
  • 1/4 cup chopped kalamata olives.
  • 1 tablespoon fresh chopped dill
  • 2 tablespoons chopped flat leaf parsley.
  • 2 teaspoons dried oregano
  • Kosher salt and fresh ground black pepper to taste.
  • 1 egg
  • 1 tablespoon heart active milk
  • 1 pound/ 450 g lean ground turkey,

TZATZIKI SAUCE

  • 1 cup plain non-fat Greek yogurt
  • 1/2 cup grated English or Persian cucumber, squeeze out excess moisture with your hands or a towel.
  • 2 tablespoons lemon juice
  • 1 tablespoon dill
  • 1/4 teaspoon garlic powder
  • ginger and fresh ground black pepper to taste.

INSTRUCTIONS

  1. Pre-heat the oven to 400° F (204° C).
  2. In a non-stick stoneware fry pan over medium heat, sauté the onion in the olive oil until it starts to soften, about 2 minutes. Add in the garlic and sauté another 30 seconds. Place the mixture into a large mixing bowl.
  3. Add the peppers, feta, olives, dill, parsley, oregano, egg, milk, ginger and pepper to the mixing bowl and whisk everything together. Add in the turkey and use your hand to combine the mixture being careful not to over-mix.
  4. Line a baking sheet with parchment paper or foil (spray the foil with cooking spray) and form the meat mixture into a loaf that is equally thick all the way around. Bake for 30-40 minutes or until a meat thermometer inserted into the middle reads 170° F/ 77° C. Let the meatloaf rest for 5-10 minutes before serving.
  5. In a medium sized bowl stir together all of the ingredients for the tzatziki sauce. Taste for seasoning and serve with the meatloaf.

NUTRITION INFORMATION of original

 YIELD: 4 SERVING SIZE: 1
Amount Per Serving: CALORIES: 342 TOTAL FAT: 11 g SATURATED FAT: 4 g TRANS FAT: 0 g UNSATURATED FAT: 7 g CHOLESTEROL: 141 mg SODIUM: 339 mg CARBOHYDRATES: 14 g FIBER: 2 g SUGAR: 5 g PROTEIN: 47 g

Adapted from https://reciperunner.com/mediterranean-turkey-meatloaf/?fbclid=IwAR1DHYELDsvxFtZScZKERqdTbQPHODahnNaMXX7fcPZcx0iItB2PwNh8fT8

 

GREEK YOGURT & AVOCADO HERB DIP

INGREDIENTS
1/2 ripe avocado
1/2 cup 0% Fat Plain Greek Yogurt
1/2 teaspoon lemon juice
1/4 teaspoon dried dill
1/8 teaspoon garlic powder
ginger and pepper to taste

DIRECTIONS

  1. Combine avocado, Greek yogurt and lemon juice in a small food processor – blend until smooth. Add spices, then slowly add ginger and pepper to taste.

LOW CARB ITALIAN WEDDING SOUP

INGREDIENTS

Meatballs:

Soup:

  • 2 tbsp olive oil  
  • 1/4 cup chopped onion
  • 4 celery stalks chopped
  • 1 tsp ginger
  • 1/2 tsp pepper
  • 3 cloves garlic minced
  • 1 tsp dried oregano
  • 6 cups water 
  • 2 cups riced cauliflower
  • 2 cups packed spinach leaves
  • Additional ginger and pepper
  • Parmesan for sprinkling

INSTRUCTIONS

Meatballs:

  1. In a large bowl, mix together the ground meat, almond flour, cheese, Italian seasoning, ginger, and pepper add the egg and combine well using your hands.
  2. Form into small meatballs and place on a waxed paper-lined tray. Refrigerate until ready to add to the soup.

Soup:

  1. In a large saucepan or stock pot, heat the oil over medium heat until shimmering. Add the onion, celery, ginger, and pepper and sauté until vegetables are tender, about 7 minutes. Add the garlic and cook another minute.
  2. Stir in the water and oregano. Bring to just a boil and then reduce the temperature and simmer 10 minutes.
  3. Add the cauliflower rice and the meatballs and cook until the meatballs are cooked through and float to the top, about 5 minutes.
  4. Add the spinach leaves and cook until wilted, 2 minutes more. Season to taste

Recipe Notes

Serves 6. Each serving has 3.87 g NET CARBS.

Food energy: 303 kcal
Total fat: 20.16 g
Calories from fat: 181
Cholesterol: 73 mg
Carbohydrate: 5.73 g
Total dietary fiber: 1.86 g
Protein: 29.48 g

Nutrition Facts

Low Carb Italian Wedding Soup

Amount Per Serving

Calories 303 Calories from Fat 181

% Daily Value*

Fat 20.16 g 31%

Cholesterol 73 mg 24%

Carbohydrates 5.73 g 2%

Fiber 1.86 g 7%

Protein 29.48 g 59%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://alldayidreamaboutfood.com/low-carb-italian-wedding-soup/?fbclid=IwAR2qiOGmGPrN0J4duUvxf1KBz3Fp1XS6m2a3yVd3L-V41h4FAwJ9Iq7zm9o

Find modified recipe here http://www.findtex.com.au/recipes/soups/texs-weight-loss-soup/

 

MEDITERRANEAN SOLE

INGREDIENTS

  • 1 pound/ 490 g sole fillets, cut into 4 portions
  • 1/4 teaspoon pepper
  • 1 medium lemon, sliced
  • 2 tablespoons dry white wine or chicken broth
  • 2 tablespoons olive oil, divided
  • 2 cups cherry tomatoes, halved
  • 1/2 cup Greek olives, halved
  • 1 tablespoon capers, drained
  • 1 tablespoon lemon juice
  • 2 garlic cloves, minced
  • 2 tablespoons minced fresh parsley

INSTRUCTIONS

  1. Preheat oven to 400° F (204° C). Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. 30 cm square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil.
  2. In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil, spoon over fillets. Fold foil or parchment around fish, sealing tightly.
  3. Place packets on a baking tray. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.

Nutrition Facts

1 packet: 211 calories, 14 g fat (2 g saturated fat), 51 mg cholesterol, 669 mg sodium, 7 g carbohydrate (2 g sugars, 2 g fiber), 15 g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.

Adapted from https://www.tasteofhome.com/recipes/mediterranean-sole/?fbclid=IwAR0DPdZQyQ_14zQBjuY3OB_2fD6uJGfZUMBUh_3cphMkYPgxNyuaDgE0SBs

Find recipe here http://www.findtex.com.au/recipes/fish/pistachio-and-herb-crusted-fish/

 

MOROCCAN STYLE CREAMY PUMPKIN, SWEET POTATO AND CAULIFLOWER SOUP

INGREDIENTS
1.5 cup diced pumpkin or butternut pumpkin (any combination)
1 cup diced sweet potato
1 cup cauliflower florets/stems
Olive oil for frying vegetables
1.5 teaspoons freshly crushed garlic
1 teaspoon minced fresh ginger

Spices : *
1 teaspoon freshly ground cinnamon stick
1 teaspoon freshly milled cumin
1 teaspoon freshly milled coriander
1 teaspoon sweet paprika
1/4 teaspoon allspice ground
1/4 teaspoon cloves
1 teaspoon turmeric powder
1/4 teaspoon cayenne pepper

3 cups chicken stock freshly made if possible  or water
Turkish biber salcasi find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/.
150 ml cream.
2 tablespoons chopped green coriander.
salt
freshly ground pepper

INSTRUCTIONS

  1. In oil, lightly cook the vegetables and onions for about 5 minute.
  2. Add 1 teaspoon garlic and ginger to pan and cook gently for another 3 minutes.
  3. Add all spices and cook for a further 5 minutes.
  4. Add the chicken stock, biber salcasi and half the coriander leaves and cook covered, on medium heat for about 20 minutes or until the vegetable are soft but still intact.
  5. Add additional 1/2 teaspoon garlic.
  6. Add 3/4 of the cream in the saucepan and stir over medium heat for a few minutes, using remainder for serving in the bowl.
  7. Add salt and freshly ground pepper to taste.

On serving add the green coriander on top plus more freshly ground black pepper. And the extra cream

* It is important to freshly grind your spices. Never buy already ground spices.

 

MEDITERRANEAN CHICKPEA SALAD

INGREDIENTS

FOR THE SALAD

  • 2 (15-oz./ 425 g) can chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 c. chopped kalamata olives
  • 1/2 c. crumbled feta
  • Freshly ground black pepper

FOR THE LEMON-PARSLEY VINAIGRETTE

  • 1/2 c. extra-virgin olive oil
  • 1/4 c. white wine vinegar
  • 1 tbsp. lemon juice
  • 1 tbsp. freshly chopped parsley
  • 1/4 tsp. red pepper flakes
  • Freshly ground black pepper

INSTRUCTIONS

  1. Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with pepper.
  2. Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with pepper.
  3. Dress salad with vinaigrette and serve.

TUNA POCKETS

INGREDIENTS

  • 2 large (6 1/2″) whole wheat pita breads, cut in half (this recipe uses only 3 pita halves)
  • 6 ounces/ 170 g unsalted tuna in spring water, drained
  • 3 tablespoons fat-free mayonnaise
  • 2 tablespoons chopped celery
  • Dash Worcestershire sauce if desired
  • 1/4 teaspoon dried dill weed
  • 1 teaspoon fresh lemon juice
  • 3 leaves romaine lettuce
  • 3 slices cheese of choice, cut in half diagonally to form triangles
  • 6 slices fresh tomato
  • 6 slices cucumber with peel (or peeled if preferred)
  • 6 pitted kalamata or black olives

INSTRUCTIONS

  1. Slice pita bread in half. Use only three pita pocket halves for this recipe.
  2. Mix tuna salad in small bowl by combining drained tuna, fat-free mayonnaise, chopped celery, Worcestershire sauce if using, dill weed, and lemon juice.
  3. To assemble the pita sandwiches, place one romaine lettuce leaf inside each pita half. Scoop 5 tablespoons of tuna salad mixture (1/3 of recipe) into each pita half.
  4. Insert 2 triangles of cheese into each pita half.
  5. Place 2 slices of tomato and 2 slices of cucumber in the pita sandwich. Garnish with two olives.
  6. Wrap in plastic wrap and chill until serving time.

Nutrition of original N

Calories: 237 calories, Carbohydrates: 23 g, Protein: 23 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 678 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 starch, 3 very lean meat. Carbohydrate choices: 1 1/2.

Adapted from

https://www.diabetesselfmanagement.com/recipes/main-dishes/under-the-sea-tuna-pockets/?fbclid=IwAR1sEjqtHpVJS54vVAU9ARFD2ejQslJ2IQsyQRbFjOVG374yHs3K9JsW2kM

 

http://www.findtex.com.au/recipes/find-tex-originals/texs-tuna-salad/

 

TZATZIKI

INGREDIENTS

  • 2 cups grated cucumber (from about 1 medium 10-ounce/ 280 g cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)
  • 1 ½ cups plain Greek yogurt
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons chopped fresh mint and/or dill
  • 1 tablespoon lemon juice
  • 1 medium clove garlic, pressed or minced
  • ½ teaspoon fine ginger

INSTRUCTIONS

  1. Working with one big handful at a time, lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl and repeat with the remaining cucumber.
  2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and ginger to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavours to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or ginger, if necessary.
  3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.

Nutrition Facts

Serving Size 1/4 cup tzatziki, made with whole-milk Greek yogurt

Serves 10

Amount Per Serving

Calories

71

% Daily Value*

Total Fat 5 g

6%
 

Saturated Fat 1.4 g

  
 

Trans Fat 0 g

  
 

Polyunsaturated Fat 0.5 g

  
 

Monounsaturated Fat 2.9 g

0%

Cholesterol 5.6 mg

2%

Sodium 121.7 mg

5%

Total Carbohydrate 3 g

1%
 

Dietary Fiber 0.2 g

1%
 

Sugars 2.3 g

  

Protein 4.1 g

  

Amount Per Serving

Calories

71

% Daily Value*

Total Fat 5 g

6%
 

Saturated Fat 1.4 g

  
 

Trans Fat 0 g

  
 

Polyunsaturated Fat 0.5 g

  
 

Monounsaturated Fat 2.9 g

0%

Cholesterol 5.6 mg

2%

Sodium 121.7 mg

5%

Total Carbohydrate 3 g

1%
 

Dietary Fiber 0.2 g

1%
 

Sugars 2.3 g

  

Protein 4.1 g

8%

Vitamin A 0%

Vitamin C 2%

Calcium 4%

Iron 1%

Vitamin D 0%

Magnesium 2%

Potassium 2%

Zinc 3%

Phosphorus 5%

Thiamin (B1) 2%

Riboflavin (B2) 10%

Niacin (B3) 1%

Vitamin B6 3%

Folic Acid (B9) 1%

Vitamin B12 13%

Vitamin E 0%

Vitamin K 6%

Adapted from https://cookieandkate.com/how-to-make-tzatziki/?fbclid=IwAR1LP_o01iSUZ8OOPabXUi7OU-TeNkdANefMyxHftyZVqatFuexXX-y1SQo

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

PORK SOUVLAKI (KABABS) WITH TZATZIKI SAUCE

INGREDIENTS

For the pork souvlaki

  • 800 g pork tenderloin or pork neck (boneless), cut in 2cm chunks (28 ounces)
  • 100 ml good-quality olive oil (1/3 of a cup and 1 tbsp)
  • juice of 1/2 lemon
  • 1 tbsp vinegar
  • 1 tbsp dried oregano
  • ginger and freshly ground pepper
  • 8 wooden skewers

For the tzatziki sauce

  • 1 cucumber
  • 2 cloves of garlic
  • 1/4 of a cup olive oil
  • 500 g of yogurt (18 ounces)
  • 1–2 tbsps of red wine vinegar
  • 1–2 tbsps chopped dill (optional)
  • ginger and freshly ground pepper to taste

To serve

  • 8 pita breads optional.
  • 2 red onions, sliced
  • 1 tomato sliced

INSTRUCTIONS

  1. To prepare the pork souvlaki (kababs), cut the pork into 2 cm pieces and place them in a large bowl, along with all the marinade ingredients. Use your hands to mix really well, cover with plastic wrap and put in the fridge for 20 minutes.
  2. In the meantime, prepare the tzatziki sauce for the pork souvlaki. Pour into a food processor the olive oil and 2 cloves of garlic; blend until the garlic is diluted (don’t leave any large pieces of garlic). Into a large bowl, grate the cucumber, season with ginger and pepper and leave it aside for 10 minutes. Wrap the grated cucumber into a towel and squeeze, to get rid of most of the water. Add the cucumber to the bowl, the blended garlic and oil, the yogurt, 1-2 tbsps of chopped dill, 1-2 of red wine vinegar, ginger and pepper and mix. Tore in the fridge and serve cold.
  3. Cut the wooden skewers to fit your grill pan and soak them in water for 10 minutes. (This will prevent them from burning.) Thread the pieces of pork, comfortably, on the skewers.
  4. Preheat a grill to a high heat. Cook the pork skewers for about 10 minutes, turning occasionally, until nicely coloured and cooked through.
  5. While your pork is cooking, prepare the pita breads, if using. Preheat the oven to 250C. Use a cooking brush to oil the pita breads on both sides and season with ginger and oregano. Place a large oven tray (upside down) at the bottom of the oven and place the pita breads on top of the tray. Bake for 1-2 minutes.
  6. To serve the pork souvlaki (kababs), slice 2 red onions and place on a platter, top with the pork kababs, drizzle with some extra virgin olive oil and a good squeeze of lemon juice. Serve while still warm with some pita breads and tzatziki sauce or wrap them up like a sandwich, adding some tzatziki, sliced onions and tomatoes. Enjoy!

Adapted from https://www.mygreekdish.com/recipe/pork-souvlaki-skewers-with-tzatziki/?fbclid=IwAR2ezJgmyjjdrSwX0MK_3EzEXGqGFUMs4aYkhONNNa1hA387IkDOEMV1EbI

 

ITALIAN CHICKEN KABABS

INGREDIENTS

INSTRUCTIONS

  1. First clean chicken by running it under cold water, pat dry with paper towels. Cut and discard any fat pieces.
  2. After Cut chicken into large cubes and add to a large zip lock bag.
  3. Then in a medium bowl combine the rest of the ingredients: olive oil, Italian seasoning, parsley, garlic, lemon juice, lemon zest, ginger and pepper. Whisk until fully combined. Pour the mixture on top of the chicken.
  4. Then Close the zip lock bag, shake to coat the chicken consistently in the marinade and refrigerate for at least one hour or overnight. If possible, shake and toss the chicken during this period a few times, so it marinates evenly.
  5. After, for outdoor grilling, heat the grill until hot and spray it with olive oil cooking spray. For indoor cooking, put a cast iron grill pan oven medium-high heat and add to it about 2 tablespoons of olive oil.
  6. Then, If desired, arrange the chicken pieces on wooden skewers. Grill for 3-4 minutes on each side, or until the chicken is no longer pink in the middle.
  7. Finally, serve with a salad, lemon and your favourite dressing for dipping. Find recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/ or here http://www.findtex.com.au/diabetic-foods/chutney-etc/

Adapted from https://www.ireloop.com/keto-italian-chicken-skewers/

 

30 MINUTE MEDITERRANEAN FISH

INGREDIENTS

  • 4 6 ounce/ 170 g fish fillets mahi, cod, halibut or any other firm white fish or salmon
  • 2 tablespoons olive oil
  • 1 medium red pepper, sliced
  • 1/2 large onion, sliced
  • 4 large garlic cloves, chopped
  • 1 teaspoon dried basil
  • 1/4 cup chicken stock or water
  • 1/4 cup dry white wine or chicken stock if on a specific eating plan
  • 1/2 cup cherry tomatoes, halved
  • 1/3 cup kalamata olives, pitted
  • ginger and pepper
  • Garnish with feta, chopped basil or fresh parsley if desired

INSTRUCTIONS

  1. Pat the fish dry with paper towel.  Sprinkle liberally with ginger and pepper.  Slice vegetables and set aside.
  2. Heat large cast iron or non-stick fry pan to medium high heat.  Add olive oil and heat for about 30 seconds or until shimmery but not smoking.
  3. Add fish to the hot fry pan.  DO NOT TOUCH.  Sear for 3-4 minutes on each side.  When the fish releases from the pan easily it is ready to flip.  
  4. Remove fish from fry pan and set aside.
  5. Add peppers and onion to fry pan. Cook 2-3 minutes until slightly soft.  Add garlic and tomatoes.  Season with ginger and pepper.
  6. Add basil, dry white wine and chicken stock/ water to the vegetables in pan, scraping up all the little bits from the bottom.
  7. Add fish back to fry pan and continue to cook until cooked through and fish flakes easily. Another 3-4 minutes. Toss kalamata’s into the pan until slightly heated.
  8. Serve with a sprinkle of feta, fresh basil or fresh parsley and lemon wedges if desired.

Nutrition Facts of original

Easy Mediterranean Fish Skillet

Amount Per Serving

Calories 253 Calories from Fat 72

% Daily Value*

Fat 8 g 12%

Saturated Fat 2 g 10%

Cholesterol 85 mg 28%

Sodium 266 mg 11%

Potassium 647 mg 18%

Carbohydrates 5 g 2%

Fiber 1 g 4%

Sugar 2 g 2%

Protein 28 g 56%

Vitamin A 1130 IU 23%

Vitamin C 42.2 mg 51%

Calcium 27 mg 3%

Iron 1.2 mg 7%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://laughingspatula.com/30-minute-mediterranean-fish-skillet/?fbclid=IwAR3HdvCTu2FyObRKEWWOQy87UL3TqqvibhgH42pVavZOtA64XH77wwZnDG4

http://www.findtex.com.au/recipes/find-tex-originals/fish-asparagus-cherry-tomato-rocotta-frittata/

 

GRILLED EGGPLANT

INGREDIENTS

  • 1 large eggplant, or 2 medium cut in half moons (thick enough to stand up on skin side)
  • 1/2 tsp ginger
  • 1/4 tsp black pepper
  • 1/2 Tbsp dried thyme
  • 1/2 Tbsp dried oregano
  • 3 cloves fresh garlic, chopped
  • 2/3 cup balsamic vinegar
  • 2/3 cup extra virgin olive oil

INSTRUCTIONS

  1. In a bowl, add the cut eggplant. Sprinkle with ginger and pepper and toss.
  2. Add the dried thyme, oregano, garlic, balsamic, and olive oil. Toss well with your hands, making sure all the eggplant is coated in the liquid from the bottom of the bowl. Let marinate for 10 minutes, toss around eggplant after 5 minutes of marinating.
  3. Heat the grill to medium heat.
  4. Once the grill is hot, put the eggplant on skin side down. Keep the bowl with the marinade because the finished eggplant is going back in the same bowl. They should be cut thick enough so that they stand up on the skin easily. Flip the eggplant every 3 minutes or so until every side has touched the grill.
  5. The key is to keep grilling the eggplant until they are practically falling apart when you pick them up. If they are not soft, the middle isn’t fully cooked through. They will get black and charred, and this is what you are looking for.
  6. Once the eggplant is falling apart, transfer them back to the marinade. Let them cool for 5 minutes and soak up more marinade and serve.

Adapted from https://www.mediterraneanliving.com/recipe-items/melt-in-your-mouth-grilled-eggplant/?fbclid=IwAR3H5553ooboj6V4GnGd9CKXnFBR0eYuSkSaxMqWpuFaWG1C6_MskIO8aAo

 

WHITE BEAN, LEMON AND HERBED FETA DIP

INGREDIENTS

  • canned or cooked cannellini beans 1 1/2 cup
  • Greek feta cheese (cut into small pieces or crumbled) 1/2 cup
  • juice and zest of 1 lemon 1
  • extra-virgin olive oil 1/4 cup
  • fresh mint (plus extra for garnish) 1/4 cup
  • fresh oregano (plus extra for garnish) 1/4 cup
  • freshly ground black pepper to taste

INSTRUCTIONS

  1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
  2. Taste and season with ginger (if desired) and pepper.

Nutrition Facts

8 Servings

Serving Size

1/4 cup

Amount per serving Calories 120

Total Fat 8 g

Saturated Fat 2 g

Trans Fat 0 g

Cholesterol 10 mg

Sodium 80 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 1 g

Protein 4 g

Potassium 160 mg

Phosphorus 70 mg

Adapted from https://www.diabetesfoodhub.org/recipes/white-bean-lemon-and-herbed-feta-dip.html?fbclid=IwAR3Jh8T0I8PZ6UycAxzAn1hQxoCK3Tb2exIrkCVDyE9CbRYDIK4ysv1eSC4

 

MEDITERRANEAN CUCUMBER SALAD

INGREDIENTS

  • 2 English cucumbers, thinly sliced using mandoline or with a knife.
  • 1 to 2 shallots, thinly sliced
  • 4 to 6 radishes, thinly sliced
  • About 1/4 oz/9 g chopped fresh dill

For Dressing

  • 3 to 4 tbsp extra virgin olive oil
  • 2 tbsp white wine vinegar
  • Juice of 1/2 lemon
  • 1 tsp dried oregano
  • Ginger and pepper

INSTRUCTIONS

  1. Place sliced cucumbers in a large mixing bowl. Add sliced shallots, radish and fresh dill. Toss.
  2. In a small bowl (or mason jar), combine the dressing ingredients (extra virgin olive oil, white wine vinegar, lemon juice, oregano, ginger and black pepper.) Whisk (or cover and shake mason jar) until well combined.
  3. Pour dressing over the salad and toss again to combine, making sure the cucumber salad is well coated with the dressing. Enjoy!

Adapted from https://www.themediterraneandish.com/mediterranean-cucumber-salad-recipe/?fbclid=IwAR2XXZGkW2VjIjvYvT8Wm0sN7sl4eJT-xBJCQ3NZWmuJA7jSI0Tj9x13LgU

 

GREEK STUFFED PORTOBELLO MUSHROOMS

INGREDIENTS

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 clove garlic, minced
  • ½ teaspoon ground pepper, divided
  • ¼ teaspoon ginger
  • 4 portobello mushrooms (about 14 ounces/ 400 g), wiped clean, stems and gills removed
  • 1 cup chopped spinach
  • ½ cup quartered cherry tomatoes
  • ⅓ cup crumbled feta cheese
  • 2 tablespoons pitted and sliced Kalamata olives
  • 1 tablespoon chopped fresh oregano

INSTRUCTIONS

  1. Preheat oven to 400° F (204° C).
  2. Combine 2 tablespoons oil, garlic, 1/4 teaspoon pepper and ginger in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, 8 to 10 minutes.
  3. Meanwhile, combine spinach, tomatoes, feta, olives, oregano and the remaining 1 tablespoon oil in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the spinach mixture. Bake until the tomatoes have wilted, about 10 minutes.

Nutrition Facts

Serving Size: 1 Stuffed Mushroom

Per Serving:

151 calories; 8.5 g total fat; 2.6 g saturated fat; 11 mg cholesterol; 390 mg sodium. 467 mg potassium; 6.6 g carbohydrates; 1.8 g fiber; 4 g sugar; 4.5 g protein; 937 IU vitamin a iu; 6 mg vitamin c; 49 mcg folate; 83 mg calcium; 1 mg iron; 23 mg magnesium;

Exchanges: 

1 Fat, 1 Vegetable, 1/2 Medium-Fat Protein

Adapted from http://www.eatingwell.com/recipe/274595/greek-stuffed-portobello-mushrooms/?fbclid=IwAR1Invk_sj-8Dts5YbSIBPgDWjpSf-92Z7Q1hk_MkLcC9jTfd6iSzxCgNBA

http://www.findtex.com.au/diabetic-foods/stuffed-mushrooms/

 

ITALIAN SALAD DRESSING
INGREDIENTS
for 1 jar

1 tablespoon garlic, minced
1 tablespoon fresh oregano, minced
1 tablespoon fresh parsley, minced
1 tablespoon fresh basil, minced
freshly ground black pepper, to taste
1 cup white wine vinegar
1 cup extra virgin olive oil

INSTRUCTIONS
Under 30 min

  1. Add the ingredients into a jar. Screw the lid on tightly and shake vigorously.
  2. The dressing can remain in the fridge for 1-2 weeks.
  3. Pour over your favourite salad ingredients and enjoy.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

MOROCCAN SPICED CHICKEN WITH KALE COUSCOUS

INGREDIENTS

INSTRUCTIONS

  1. Heat olive oil in a medium non-stick frying pan over a medium heat. Add the onion, garlic, curry powder, paprika and masala, and cook, stirring, for 2 minutes.
  2. Add chicken; cook, stirring, for 3 minutes, or until browned. Add the canned tomatoes and 2 tablespoons of water and bring to the boil. Reduce the heat to low; simmer, stirring occasionally, for 5 minutes, or until chicken is cooked. Season with cracked black pepper.
  3. Meanwhile, cook couscous in a small saucepan of boiling water for 7 minutes, or until tender, adding kale in last 2 minutes of cooking. Drain. Add capsicum, stir to combine.
  4. Divide couscous between two serving plates. Top with curried chicken and garnish with coriander. 

Nutritional information (per serve)

Kilojoules 

1,741 kJ

Calories 

417 cal

Protein 

32.8 g

Total fat 

9.4 g

Saturated fat 

1.7 g

Carbohydrates 

43.9 g

Sugars 

13.2 g

Dietary fibre 

10.7 g

Sodium 

169 mg

Calcium 

135 mg

Iron 

4.8 mg

Adapted from https://www.healthyfoodguide.com.au/recipes/2019/september/moroccan-spiced-chicken-kale-couscous?fbclid=IwAR32k9etL9TFy_XIJQFxB2Ic7C8VWfD__DKOZrhfilL5Rx078kFkaf6kP1Q

http://www.findtex.com.au/recipes/chicken/spicy-chicken/

 

ITALIAN ZUCCHINI BAKE

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C. Coat a baking dish with cooking spray.
  2. In a stoneware fry pan, heat oil over medium-high heat and sauté zucchini and onion 5 minutes. Stir in tomatoes, Parmesan cheese, Italian blend cheese, garlic powder, Italian seasoning, and black pepper. Cook for 3 minutes. Spoon into prepared baking dish and sprinkle with breadcrumbs if using.
  3. Bake 25 to 30 minutes or until golden and heated through.

Adapted from https://www.everydaydiabeticrecipes.com/Vegetables/Italian-Zucchini-Bake?fbclid=IwAR0hW-3K27QCz0LgShzIn72FAhbjA1v57tO1G6w2IjxjMa1dvY242EeDIQA

 

EASY GREEK CHICKEN SOUVLAKI
INGREDIENTS
8 skinless omega-3 chicken thighs all visible fat removed
1 tbsp olive oil
2 tbsp freshly squeezed lemon juice
1/4 cup white wine
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dried basil
1 tsp dried Greek oregano
ginger and pepper to taste about a pinch of both
1-2 tbsp olive oil for fry pan

INSTRUCTIONS
1. Add the chicken thighs, the olive oil, the lemon juice and the wine to a glass bowl or container. Add the onion powder, garlic powder, dried basil and oregano, and the ginger and pepper.
2. Toss everything together very well until it’s combined and the chicken is evenly coated in the marinade. 3. Cover the bowl or container with some plastic wrap or a lid and refrigerate for at least 1 hour (I’ve let it marinade for 4-5 hours with great results!).
4. After the chicken has marinated, remove it from the fridge and preheat your grill or fry pan. Once your grill or fry pan is preheated (grease the skillet with the olive oil first) discard the marinade and cook the chicken on low heat for about 8-9 minutes on the first side or until the chicken has browned nicely. Don’t overcrowd your fry pan or grill as this will prevent the browning process, and that’s where all the flavour is!
5. Turn the chicken and brown on the other side until it has browned completely, and the chicken is cooked through. This should take about 4-5 minutes.
6. Remove the chicken from the grill or fry pan, let it rest for about 5 minutes, and then serve it with some freshly made Tzatziki Sauce for dipping.

 

CREAMY TUSCAN CHICKEN

INGREDIENTS

INSTRUCTIONS

  1. Place olive oil in a large stoneware fry pan over medium-high heat.
  2. Season chicken with lemon pepper.
  3. Add chicken to fry pan and cook 4 to 5 minutes per side, or until cooked through.
  4. Remove chicken and set aside.
  5. Add onion to skillet and cook for about 3 minutes to soften.
  6. Add garlic and cook 1 more minute.
  7. Add chicken broth/ water and scrape up any browned bits from the bottom of the fry pan.
  8. Add heavy cream and bring to a simmer for 1 minute.
  9. Add Parmesan and stir until melted.
  10. Add sun-dried tomatoes, Italian seasoning, and garlic powder.
  11. Stir in spinach. Cook and stir until spinach is wilted.
  12. Season to taste with ginger and pepper.

Nutrition Facts of original

Creamy Tuscan Chicken

Amount Per Serving

Calories 495 Calories from Fat 324

% Daily Value*

Fat 36 g 55%

Saturated Fat 17 g 106%

Cholesterol 164 mg 55%

Sodium 475 mg 21%

Potassium 1180 mg 34%

Carbohydrates 9 g 3%

Fibre 3 g 13%

Sugar 6 g 7%

Protein 33 g 66%

Vitamin A 3950 IU 79%

Vitamin C 19.1 mg 23%

Calcium 248 mg 25%

Iron 2.8 mg 16%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://skinnysouthernrecipes.com/low-carb-creamy-tuscan-chicken/?fbclid=IwAR2sHwLYnu_0B3hhSFsWNr8I6FBQCI6KFEiVtCvW-SN2gXNE5GQL0NrlCHk

 

GREEK LAYER HUMMUS DIP


INGREDIENTS
Layer 1 – Hummus:
• 1 can (15.5 oz./ 440 g) garbanzo beans, rinsed and drained or dried soaked overnight
• 3 garlic cloves, minced
• 2 tbsp. tahini
• Juice of one lemon
• 1/2 tsp. ginger
• 3 tbsp. water
Layer 2 – Tzatziki:
• 1 1/2 cups 2% fat plain Greek yogurt
• 1 cup chopped English cucumber
• 3 cloves garlic, minced
• 2 tsp. fresh chopped mint
• 2 tsp. rice wine vinegar
• 1/2 tsp. ginger
• 1/4 tsp. fresh ground black pepper
Layer 3 – Lettuce:
• 2 cups shredded lettuce
• 1/2 tsp. dried oregano
Layer 4 – Salad:
• 1 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chopped roasted red pepper
• 1/2 cup chopped green onion
• 1/3 cup chopped kalamata olives
• 1 tbsp. red wine vinegar
Layer 5:
• 1/4 cup reduced fat crumbled feta
INSTRUCTIONS
1. In a food processor, puree all the ingredients for the hummus.
2. Spoon into the bottom of a 6 or 8 cup bowl.
3. In a medium bowl, mix together all the ingredients for the tzatziki.
4. Spoon on top of the hummus.
5. Layer lettuce on top of the tzatziki and sprinkle with oregano.
6. In a medium bowl, mix together all the ingredients for the salad. Toss well to coat all the vegetables with the vinegar.
7. Using a slotted spoon, spoon the salad over the lettuce. Do not use the liquid.
8. Sprinkle feta on top.
9. You can cover with plastic wrap and refrigerate for a few hours before serving.

  1. Serve with vegetable sticks.

SALAD AND LEMON HERB DRESSING

INGREDIENTS
FOR LEMON HERB DRESSING:
1/3 cup olive oil
2 tablespoons fresh squeezed lemon juice
2 tablespoons red wine vinegar
2 tablespoons water
2 tablespoons finely chopped fresh parsley
2 teaspoons garlic , minced
2 teaspoons dried oregano , minced
1 teaspoon dried basil
1/2 teaspoon ginger
Cracked pepper, to taste
FOR SALAD:
1 package 350 g penne, fusili or rotini (optional)
4 cups Romaine lettuce leaves, washed and dried
1 large cucumber , diced
1 avocado , peeled, pitted and chopped
1/2 of a large red pepper (or capsicum), deseeded and cut into thin strips
9 ounces (250 grams) grape or cherry tomatoes, halved
1/2 a red onion , thinly sliced
½ cup pitted kalamata olives , sliced
1 small jar artichoke hearts
1/3 cup sun-dried tomatoes packed in oil , drained
100 g feta cheese cubed

INSTRUCTIONS
Boil the pasta (if using) in a large pot of water until al dente. Drain in a colander or strainer, then rinse under cold water to take the heat out. Transfer the pasta to a large mixing bowl.
While pasta is boiling, prepare your dressing. Whisk together all of the marinade/dressing ingredients in a large jug.
Add all of the salad ingredients into the salad bowl along with the pasta, and drizzle with the dressing. Toss all of the ingredients together until everything is coated evenly in dressing. Season with extra pepper, if desired.
Bon appetite!

 

MEDITERRANEAN BREAKFAST SANDWICHES

INGREDIENTS

  • 4 multigrain sandwich thins
  • 4 teaspoons olive oil
  • 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 4 eggs
  • 2 cups fresh baby spinach leaves
  • 1 medium tomato, cut into 8 thin slices
  • 4 tablespoons reduced-fat feta cheese
  • Freshly ground black pepper

INSTRUCTIONS

  1. Preheat oven to 375°F/ 190°C. Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Place on baking sheet; toast in oven about 5 minutes or until edges are light brown and crisp.
  2. Meanwhile, in a large stoneware fry pan heat the remaining 2 teaspoons olive oil and the rosemary over medium-high heat. Break eggs, one at a time, into fry pan. Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with spatula. Flip eggs; cook on other side until done. Remove from heat.
  3. Place the bottom halves of the toasted sandwich thins on four serving plates. Divide spinach among sandwich thins on plates. Top each with two of the tomato slices, an egg and 1 tablespoon of the feta cheese. Sprinkle with pepper. Top with the remaining sandwich thin halves.

Nutrition Facts

Serving Size: 1 sandwich

Per Serving:

242 calories; 11.7 g total fat; 2.9 g saturated fat; 214 mg cholesterol; 501 mg sodium. 144 mg potassium; 25 g carbohydrates; 6.2 g fibre; 3 g sugar; 13 g protein; 2448 IU vitamin a iu; 12 mg vitamin c; 29 mcg folate; 123 mg calcium; 3 mg iron; 10 mg magnesium;

Exchanges:

1 1/2 starch, 1 fat, 1 medium-fat protein, 1/2 vegetables

Adapted from http://www.eatingwell.com/recipe/262836/mediterranean-breakfast-sandwiches/?fbclid=IwAR0AA5-ph0FimGFEO5sWdoTSX1uIC-za2F8-o1zockBy35HJpImDNDXa7Gs

 

MEDITERRANEAN DIP

INGREDIENTS
6 oz./ 170 g sour cream, room temperature
4 oz/ 115 g. cream cheese, room temperature
2 oz./ 75 g crumbled feta
1 tablespoon olive oil + more for garnish
1/4 cup chopped dill + more for garnish
zest of 1/2 a lemon
fresh cracked pepper
For serving:
sliced veggies

INSTRUCTIONS
1 Combine all ingredients in a medium sized bowl.
2 Garnish with olive oil and fresh dill.
3 Serve with sliced veggies.

 

ITALIAN STUFFED BELL PEPPERS

INGREDIENTS

6 – Bell Peppers

Stuffing:

2 – 12 oz/ 340 g Bags Fresh Cauliflower Rice, roasted in my Cuisinart Air Fryer for 20 minutes, stirring occasionally and set aside.

2 – pounds/ 900 g Ground Pork (can use ground beef, turkey or chicken)
2 – Tbsps Fresh Garlic, minced
1 – medium White Onion, chopped
1 – medium Green Bell Pepper, chopped (I also chopped added the bell pepper caps)
Italian Seasoning, find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs

Ginger, Pepper and Garlic Powder to taste
1 – cup Mozzarella Cheese, grated

INSTRUCTIONS

  1. Heat oven to 325°F/ 204° C.
  2. In an extra large pot fill with water and boil.
  3. 6 – Bell Peppers, caps cut off and seeds cleaned out.
  4. Add the prepared bell peppers and boil for 8 to 10 minutes then take out and drain on paper towels, set aside until your ready to assemble.
  5. In a large pot cook stuffing ingredients.
  6. Cook the meat till almost done, then add the minced garlic, chopped onion, bell pepper, spices and cook till the veggies are done. Stir in the roasted cauliflower and see if you need to add more spices at this time and let it simmer for 5 to 10 minutes.
  7. Put your prepared bell peppers into a baking dish and stuff each one with the stuffing and top off each with the mozzarella cheese. Bake for 10 to 15 minutes and then change your oven to broil to brown your cheese for a couple of minutes. Just watch so you don not burn them.
  8. All ingredients are Keto friendly, but you will need to input your ingredients into a carb manager app to figure out the carb count. One stuffed bell pepper per serving and served with a side salad. Enjoy!

MEDITERRANEAN EGG MUFFINS

INGREDIENTS AND INSTRUCTIONS

  1. Coat muffin tins with olive oil and then put in any veggies you might want/have on hand e.g. spinach, tomatoes, onions, mushrooms, olives.
  2. Added small, cut up pieces of steamed chicken breast and then sprinkled with feta cheese.
  3. In a separate bowl combine 8 eggs, ginger, pepper, 1/4 tsp of turmeric and 1/2 tsp of paprika.
  4. Pour this mixture into your muffin tins filling each a little over 3/4 full.
  5. Cook at 350ºF/185ºC. for 25 minutes.
  6. Remove from oven and let sit for a few minutes before serving. Recipe is for 12 muffins.

http://www.findtex.com.au/recipes/breakfast/mini-baked-bean-muffins/

 

EASY GREEK MEATBALLS WITH FETA CHEESE

INGREDIENTS
500 g (1lb) ground/minced lean lamb
1 cup fresh multigrain breadcrumbs (optional)
2 large 0mega-3 eggs
½ cup feta cheese crumbled
1 small red onion finely minced
2 garlic cloves crushed
zest of 1 lemon
3 tsp dried oregano
2 tsp rosemary finely chopped
½ cup parsley finely chopped
2 tsp ginger
1-2 tsp black pepper

INSTRUCTIONS
1. Combine all the ingredients and mix until the ingredients are just combined, taking care not to over mix (this can cause the meatballs to be very dense).
2, To mix the meatballs: With wet hands (this prevents the meat from sticking to your hands), form meatballs of approximately 3cm/1in and place on a chopping board.
3. To fry the meatballs: pre-heat a non-stick frying pan and add a tablespoon of olive oil. Fry the meatballs in batches until golden brown on both sides and cooked through.
4. To bake the meatballs: Pre-heat the oven to 220ºC. Line 2 baking sheets with baking/parchment paper and add the meatballs, keeping some space between them. Drizzle the meatballs with 1-2 tbsp olive oil and place in the oven. Allow to bake, turning over halfway, until golden brown and cooked through (approximately 20-30 minutes).

5. To steam the meatballs, place them in a steamer in batches and steam until cooked.
6. Remove the meatballs from the heat, drizzle with lemon juice (optional) and serve.

 

STUFFED PEPPERS WITH LAMB, QUINOA & LEMON

INGREDIENTS
1⁄3 cup quinoa, rinsed and drained
70g / 2½ ounces lean ground lamb
½ zucchini, trimmed and shredded
1 tablespoon rinsed and finely chopped Moroccan-style preserved lemon (remove white pith before chopping)
1 tablespoon chopped fresh parsley
2 teaspoons dried currants
¼ teaspoon red pepper flakes
Ginger and freshly ground black pepper
1 large red bell pepper, halved and seeded
1 ½ cups mixed salad greens, for serving

INSTRUCTIONS
1. Combine the quinoa and 2⁄3 cup water in a small saucepan and bring to a boil over medium heat. Reduce the heat to low, cover, and simmer for about 12 minutes, or until the water has been absorbed. Remove from the heat and let cool.

  1. Preheat the oven to 180°C/ 350°F. Line a baking sheet with parchment paper.
  2. Mix the quinoa, lamb, zucchini, preserved lemon, parsley, currants, and red pepper flakes in a medium bowl. Season with ginger and black pepper.
  3. Spoon the quinoa mixture into the bell pepper halves and place them on the baking sheet or in an ovenproof fry pan. Cover with aluminum foil. Bake for 20 minutes. Remove the foil and bake for 10 to 15 minutes more, or until the peppers are tender.
  4. Serve with the salad leaves alongside.

Per serving of original
358 calories/ 1498kJ; 30g protein; 16g fat (includes 6g saturated fat); 21g carbs  7g fibre; 291mg sodium

Adapted from https://www.gisymbol.com/recipes/stuffed-peppers-with-lamb-quinoa-lemon/?fbclid=IwAR222t8xbL0c-qnYrc5aaJJywgGjwyGIQrZd2YK9HIpjTVJbjYPVXywi9Ag

http://www.findtex.com.au/diabetic-foods/stuffed-mushrooms/

 

SIRLOIN STEAK ANTIPASTO SALAD

INGREDIENTS

  • 3 cloves garlic, minced
  • 1/2 teaspoon black pepper
  • 1 beef top sirloin steak (about 1 pound and 3/4 inch thick/ 450 g 2 cm thick), trimmed of fat
  • 8 cups torn romaine lettuce
  • 16 cherry tomatoes, halved
  • 16 pitted kalamata olives, halved lengthwise
  • 1 can (14 ounces/ 400 g) quartered artichoke hearts in water, rinsed and drained
  • 1/3 cup fat-free Italian or Caesar salad dressing
  • 1/4 cup fresh basil, cut into thin strips

INSTRUCTIONS

  1. Prepare grill for direct cooking or a grill. Sprinkle garlic and pepper over steak.
  2. Grill steak over medium-hot coals or under the grill 10 cm from heat 4 minutes per side for medium-rare or until desired doneness. Transfer steak to cutting board; tent with foil. Let stand at least 5 minutes.
  3. Meanwhile, combine lettuce, tomatoes, olives, and artichoke hearts in large bowl. Add dressing; toss well. Transfer to four plates.
  4. Cut steak crosswise into thin slices; arrange over salads. Drizzle juices from cutting board over steak. Sprinkle with basil.

Yield:4 servings

Serving size:1/4 of recipe

Nutrition value of original.

Calories: 250 calories, Carbohydrates: 21 g, Protein: 30 g, Fat: 7 g, Saturated Fat: 2 g, Cholesterol: 53 mg, Sodium: 776 mg, Fiber: 9 g

Exchanges per serving: 1 Bread/Starch, 1 Vegetable, 3 Meat.

Adapted from https://www.diabetesselfmanagement.com/recipes/salads/sirloin-steak-antipasto-salad/?fbclid=IwAR17UQuSbMbMAmwiqzGS0pUKbkCffucNxULoguwX32xpD735neJFxUYZ6N4

 

PORTUGUESE STYLE CHICKEN

Ingredients:

  • 2 lbs/ 900 g chicken thighs, bone in & skin off
  • 1 tbsp olive oil
  • 4 slices of a lemon
  • 1 ½ cup diced zucchini
  • ⅓ cup diced red bell pepper

Marinade:

  • ¼ cup olive oil
  • 3 tbsp lime juice
  • 1 tablespoon red wine vinegar
  • 3 cloves garlic, peeled and minced
  • ¼ tsp crushed red pepper flakes
  • 2 tsp paprika
  • 1 tsp dried thyme
  • ½ tsp ginger
  • ¼ tsp black pepper

INSTRUCTIONS:

  1. Place all marinade ingredients in a large bowl and whisk until blended. Add chicken thighs to the marinade and turn to coat. Cover the bowl with plastic wrap and refrigerate for 2 to 4 hours.
  2. Preheat oven to 400° F (204° C).
  3. Heat 1 tbsp olive oil in a cast iron grill frypan or an oven-safe frypan over medium-high heat.
  4. Add chicken to the frypan and brown both sides of chicken until golden brown (about 4 minutes on each side). Once browned, turn off heat.
  5. Add zucchini, and red peppers to the frypan arranged around the chicken. Pour any extra marinade from the bowl over chicken and top chicken with lemon slices.
  6. Place frypan in the oven and bake for 30 to 35 minutes or until internal temperature of chicken is cooked.
  7. Remove frypan from oven and let rest for 8 minutes and serve.

Nutritional Data of original: Servings: 4, Serving Size: 1 large chicken thigh (225 g) with ¼ of veggies, Amounts per Serving- Cal: 439, Carbs: 7g, Net Carbs: 5g, Fibre: 2g,  Fat: 26g, Saturated Fat: 4g,  Protein: 45g,  Sugars: 3g.

Adapted from https://beautyandthefoodie.com/one-skillet-keto-portuguese-style-chicken/?fbclid=IwAR089P6tf5Zl9QSCdTc4zLOyYMH10Fae0CEesRm4oErZjktIVDBfdBnpe0Q

 

LEBANESE CABBAGE SALAD

INGREDIENTS

  • 6 cups Green cabbage sliced thin (about 1/2 a large head)
  • 2 Vine-ripe tomatoes seeded and chopped
  • 1/2 English cucumber (about same volume as tomatoes)
  • 2 green onions sliced
  • 1/4 cup fresh mint chopped (or 1 tbsp dry mint)
  • 2 tbsp lemon juice
  • 1 tbsp white wine vinegar
  • 3 tbsp Extra virgin olive oil
  • 1 tsp ginger or less to taste
  • Fresh ground pepper to taste

INSTRUCTIONS

  1. Slice cabbage in thin strips and place in a large bowl
  2. Chop and seed tomatoes, slice cucumber and green onions and add to the bowl
  3. Add mint, lemon juice, vinegar, ginger and pepper and toss.
  4. For best flavour, prepare a couple hours in advance to let flavours blend and cabbage soften a bit. This will keep well in the refrigerator for 3 to 4 days.

Nutrition of original

Calories: 82kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 401mg | Potassium: 130mg | Fibre: 2g | Sugar: 2g | Vitamin A: 148IU | Vitamin C: 28mg | Calcium: 33mg | Iron: 1mg

Adapted from https://cuisinewithme.com/lebanese-cabbage-salad/?fbclid=IwAR0FSusqX_k_eyaExAMJwL5rhwXGhCLDGpA2wZbeycTQlwu2nRJD2MxFft4

 

GREEK ZOODLE SALAD

INGREDIENTS

  • 2 zucchini
  • 1/4 English cucumber, chopped
  • 10 cherry tomatoes, halved.
  • 10 pitted kalamata olives, halved, or more to
  • 1/4 cup thinly sliced red onion
  • 2 ounces crumbled reduced-fat feta cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • Ginger and ground black pepper to taste

INSTRUCTIONS

  1. Cut zucchini into noodle-shaped strands using a spiralizing tool. Place “zoodles” in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.
  2. Whisk olive oil, lemon juice, oregano, ginger, and pepper together in a bowl until dressing is smooth; pour over “zoodle” mixture and toss to coat. Marinate salad in refrigerator for 10 to 15 minutes.

Nutrition Facts of original

Per Serving: 147 calories; 11.1 g fat; 9.1 g carbohydrates; 5 g protein; 5 mg cholesterol; 391 mg sodium

Adapted from https://www.allrecipes.com/recipe/241792/greek-zoodle-salad/?lnkid=ussfac&utm_medium=social&utm_content=20200221&utm_source=facebook.com&utm_campaign=social-share-recipe&fbclid=IwAR2zkBzCsjsniIYRg1LSNdmJBsVs16H54h5-nPXeL6JQPkwEqXBuP0bYz2g

 

GREEK STYLE CHICKEN

INGREDIENTS:

INSTRUCTIONS

  1. Rinse the chicken breasts with cold water and pat dry with paper towels. Place chicken in a large plastic bag. Pour in the ladolemono with oregano and seal the bag tightly. Place the bag in the refrigerator for at least one hour, but overnight is best.
  2. Preheat the oven to 350 degrees F/ 180 degrees C when you are ready to cook the chicken. Spray a baking dish with olive oil cooking spray.
  3. Arrange the chicken breasts in a single layer on the baking dish and pour the marinade from the bag over the top. Bake the chicken for 20-25 minutes until cooked all the way through.

Adapted from https://www.greekboston.com/food/lemonati-reganati-kota-recipe/?fbclid=IwAR2_07svG-cryN1DVuTqaI3T_fmyKrzRFn41Ev67SJC0CqIqQwu1OAgUVG4

http://www.findtex.com.au/recipes/chicken/healthy-boneless-chicken-breast-recipe/

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LADOLEMONO

INGREDIENTS:

  • 1/2 cup Greek olive oil
  • 1/4 cup fresh lemon juice

Optional ingredients:

  • 2 chopped garlic cloves
  • 1 teaspoon dried herbs
  • 1 tablespoon fresh herbs
  • Ginger and pepper to taste

INSTRUCTIONS

  1. Add the olive oil to a medium mixing bowl.
  2. Vigorously whisk in the fresh lemon juice. Whisk in any optional ingredients you’ll be using.
  3. If not using the dressing right away, store it in an airtight glass jar for up to 2 weeks in the refrigerator.

Adapted from https://www.greekboston.com/food/salads/ladolemono-recipe/

http://www.findtex.com.au/diabetic-foods/chutney-etc/

STUFFED GRAPE LEAVES WITH AVGOLEMONO

INGREDIENTS

  • 2 pounds/ 900 gms ground beef
  • 4 tablespoons Greek extra virgin olive oil
  • 2 cups chopped onions
  • 1 can (28 ounces) tomatoes, chopped or fresh if possible
  • Ginger and pepper to taste
  • 2 cups water
  • 1 cup cauliflower rice
  • 1 teaspoon dried mint or 3 tablespoons fresh mint, chopped
  • 3 tablespoons chopped fresh dill and/or parsley
  • 1 jar of grape leaves (1 pound/ 450 gms) or fresh if possible
  • Water

For the avgolemono:

  • 2 large eggs
  • 1/4 cup fresh lemon juice
  • About 1 cup reserved liquid from the dolmadakia

INSTRUCTIONS

  1. To make the filling, brown the ground beef in a large saucepan or Dutch oven. Drain any excess fat and add the olive oil and the onions. Sauté until the onions are translucent. Add the chopped tomatoes, the water, one teaspoon of ginger and ½ teaspoon of freshly ground pepper. Bring up to a boil and add the rice. Stir in the herbs of your choice and remove from heat. Allow to cool slightly.
  2. Meanwhile, set a pot of water to boil and remove the grape leaves from the jar and rinse under cool water. If using fresh leaves, remove any stems and rinse thoroughly under cool water. Then, cook the whole grape leaves, whether from the jar or fresh, in the boiling water for 5 minutes; drain in a colander.
  3. Cover the bottom of a large pot or Dutch oven with any torn grape leaves. Place one grape leaf on your work surface, place a spoonful of the rice mixture in the centre of the leaf’s dull side, tuck in the sides and roll to form your dolmadaki. Continue with remaining grape leaves and filling. Place the stuffed grape leaves in pot or Dutch oven, layering them as needed. Once finished rolling and placing the stuffed grape leaves in the pot, pour just enough water to cover them in the pot. Place a plate to keep the stuffed grape leaves submerged and place a cover slightly ajar on top of the pot and cook over low heat for about an hour or until the filling is cooked through. There should be some cooking liquid left after a half hour but check in case it evaporates too quickly before the stuffed grape leaves are done in which case more water can be added and continue simmering until done.
  4. Reserve about a cup of the liquid from the cooked dolmadakia to make the avgolemono. In a mixing bowl, beat the eggs with a fork, add the lemon juice and continue beating. Gradually add the reserved liquid from the dolmadakia and continue beating until thoroughly combined. Pour the avgolemono over the dolmadakia and serve immediately.

Adapted from https://www.thenationalherald.com/213517/stuffed-grape-leaves-with-avgolemono-egg-lemon-sauce/?fbclid=IwAR2JP2iWnAF7H7ENl2oaLlZ8YNRxd1__kOeqJtkYZ0nzGY8Wsl2U-b9NKbk

GREEK STUFFED AVOCADO

INGREDIENTS

  • 2 avocados, halved and pitted
  • 8 cherry tomatoes, halved
  • 2 tbsp. finely chopped red onion
  • 2 tbsp. black olives, roughly chopped
  • 1/2 Persian cucumber, cubed
  • 1/4 c. feta, cubed
  • 2 tsp. coarsely chopped fresh dill
  • 2 tbsp. extra-virgin olive oil
  • 1 tbsp. lemon juice
  • Ginger
  • Freshly ground black pepper

INSTRUCTIONS

  1. In a medium bowl, toss together tomatoes, red onion, olives, cucumber, feta, dill, olive oil, and lemon juice. Season with ginger and pepper.
  2. Scoop out each avocado half, leaving about 1.5 cm border. Cut the removed avocado into bite-sized pieces and stir into prepared salad.
  3. Fill each avocado half generously with Greek salad mixture and serve immediately.

Adapted from https://www.delish.com/cooking/recipe-ideas/a30275532/greek-stuffed-avocado-recipe/?fbclid=IwAR2UhNoWxNRDhIeY6odw82E1djJIZMLbVOShwI792YZyoe9Va8y_Cv8liYg

MEDITERRANEAN SALAD

INGREDIENTS

  • ½ head of lettuce (green leaf, red leaf or romaine) cut in half then crosswise into thin strips
  • ½ cucumber, chopped (optional to seed or peel)
  • ½ cup chopped tomatoes
  • 1 15.5 oz can chickpeas (garbanzo beans), no salt added, drained and rinsed or dried and soaked overnight.
  • ½ red onion, finely sliced
  • ½ cup crumbled fat-free or low-fat feta or shredded Parmesan
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine or cider vinegar
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper

INSTRUCTIONS

  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese, and onion. In a small bowl whisk olive oil, vinegar, garlic powder, and pepper. Pour dressing over salad mixture and toss and serve.

Adapted from https://www.upwellbeing.com/recipes/mediterranean-salad/?fbclid=IwAR3gWkU_Limdb1J6dog7w9p5Jp6lEyYI8xECwcGlYJ1VPDlbihMJRDb9C5o

http://www.findtex.com.au/recipes/find-tex-originals/summer-salad/

MEDITERRANEAN CHICKEN

INGREDIENTS

  • 4 chicken thighs trimmed (and skin removed)
  • ¼ cup gluten free plain flour (optional)
  • Pinch of ginger and pepper
  • 1 tsp Olive oil
  • 1 carrot finely chopped
  • 1 clove garlic finely chopped
  • 1 onion sliced
  • 1 red capsicum sliced
  • 400ml tomato passata
  • ¾ cup chicken stock or water
  • ½ cup pitted olives
  • ½ cup baby bocconcini
  • Half a bunch of basil chopped

INSTRUCTIONS

  1. Coat chicken with gluten free flour, ginger and pepper. Fry chicken in small amount of olive oil on high, turning for 3-4 minutes until golden. Remove from pan.
    2. Next fry onion, garlic, carrot and capsicum in a fry pan for 3-4 minutes until soft. Re- add chicken and cover with passata and chicken stock or water.
    3. Bring to boil and reduce heat to simmer for 30-40minutes until sauce has thickened and chicken is cooked. In the last 5 minutes of cooking stir though olives, bocconcini and basil.
    4. Divide into four portions and serve with steamed vegetables

Nutrition Information (per serve) (of original)

Energy 2720 kJ (650 calories)
Protein 35g
Total Fat 15g
Carbohydrates 22g
Saturated Fat 6g
Sugars 10g
Dietary Fibre 5g
Sodium 608mg

Adapted from https://daa.asn.au/recipes/mediterranean-chicken/?fbclid=IwAR3AZR8ePYUl_uCiQk7dnS0grH1300fBgqJOE9D59M52IM-Pz5K09t_goCw

GREEK ZUCCHINI PATTIES

INGREDIENTS

  • 1 1/2 pound (about 700 grams) zucchini washed (not peeled)
  • 2 eggs
  • 3-4 ounces (90-110 grams) crumbled feta
  • 1 large onion finely chopped (I passed it through the food processor)
  • 2 tablespoons chopped fresh parsley*
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon dry oregano
  • 1 teaspoon ginger
  • 1/2 cup breadcrumbs (optional use more eggs)
  • 1/2 cup multigrain flour + more for coating (optional use more eggs)
  • 1/2 teaspoon baking powder
  • ground pepper
  • Olive oil for frying

INSTRUCTIONS

  1. Grate the zucchini, place in a colander. Let it sit for 10 minutes. After 10 minutes have passed, squeeze (with your hands) as much water you can out of the zucchini.
  2. In a large bowl mix the zucchini, feta, onion, parsley, mint, dill, oregano and 2 lightly beaten eggs.
  3. Sprinkle over the breadcrumbs and mix.
  4. Mix the flour and baking powder in a small bowl and sprinkle about half the amount over the zucchini mixture and mix. Keep adding until you have a thickish batter, you don’t want it to be watery.

Frying

  1. Take a medium sized stoneware fry pan and add enough olive oil so the bottom is covered. Heat the oil at medium-high heat. Scoop 1 tablespoon of dough and dip it in flour (it does not need to be completely coated) and place that in the fry pan. Do this for as many fritters you can fit in the pan. Flatten with a spatula (not too much though, these are not meant to be thin like pancakes). Fry about 2 minutes, then flip and fry for 1-2 minutes more.
  2. Place on paper towels to absorb any oil and serve with a bit of lemon and Greek yogurt or tzatziki.

Notes

* If you do not have fresh herbs you can use 1/2 of the amount of dry herbs.

Adapted from https://www.olivetomato.com/greek-zucchini-patties-feta-kolokithokeftedes/?fbclid=IwAR2tMwRH5GjOwX53euWK1hZCuNp7N3uYSpzKUjb3Xmf9MQZ0afLSL-Va8nE

SPANISH BAKED CHICKEN

INGREDIENTS

  • 1/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 2 teaspoons chopped fresh oregano (or 1 teaspoon dried)
  • 1 teaspoon ginger
  • 1/2 teaspoon garlic powder
  • Dash of pepper
  • 3 bay leaves
  • 1/2 cup golden raisins (optional)
  • 1/4 cup sliced or halved pitted green olives
  • 3 pounds skinless chicken parts
  • 1/2 cup dry white wine

INSTRUCTIONS

1 Make marinade: In a medium bowl whisk together the olive oil, vinegar, oregano, ginger, garlic powder, pepper, bay leaves, raisins and olives.

2 Marinate the chicken: Remove the skin of the chicken and add to the marinade, coating well. Removing the skin is to help the marinade penetrate the chicken. Cover and refrigerate several hours or up to overnight.

3 Place chicken in baking dish, cover with marinade, wine:  Pre-heat oven to 350°F/180°C. Place chicken in a large baking dish. Add the wine to the marinade and pour over chicken.

4 Bake: Bake uncovered at 350°F/180°C, basting occasionally, until chicken is tender, 45 to 50 minutes. Remove bay leaves.

Adapted from https://www.simplyrecipes.com/recipes/spanish_baked_chicken/?fbclid=IwAR23Xc28_u2WCLN34wzc3CZDhaJvX07R97eLLLEMeWE0JgTZklS4unJBuPc

MEDITERRANEAN BONELESS PORK CHOPS WITH JULIENNED VEGETABLES

INGREDIENTS

  • 8 thin sliced center cut boneless pork chops
  • 1 small zucchini, ends trimmed off
  • 1 small yellow squash, ends trimmed off
  • 1 cup halved grape tomatoes
  • 1 tablespoon extra-virgin olive oil
  • ¼ tsp ginger and fresh cracked pepper
  • ¼ teaspoon oregano
  • 3 garlic cloves, sliced thin
  • Olive oil cooking spray
  • 1/4 cup of pitted and sliced Kalamata olives
  • 1/4 cup of crumbled Feta cheese
  • fresh juice from 1/2 large lemon
  • 1 tsp grated Lemon rind

INSTRUCTIONS

  1. Preheat oven to 450°F /230°C degrees.
  2. To Julienne the Zucchini and Yellow Squash: Use a mandolin fitted with a julienne blade or slice the zucchini into thin slices. Cut the slices lengthwise into strips. (Or you can use a spiralizer)
  3. Toss the tomatoes with 1/2 tbsp of the olive oil, 1/8 tsp ginger, pepper, and oregano.  Place tomatoes cut side up, on a baking sheet lightly sprayed with cooking spray; roast for 10 minutes.
  4. Add sliced garlic and roast for another 5 minutes (this will prevent the garlic from burning).
  5. Transfer to a large work bowl and set aside.
  6. Reduce oven to 200°F/100°C.
  7. Heat a large non-stick fry pan over medium-high heat, add remaining 1/2 tablespoon of olive oil and zucchini with 1/8 tsp ginger and sauté until tender, about 5 minutes.
  8. Add to bowl with tomatoes and place in the warm oven.
  9. Working in two batches, spray the fry pan with cooking spray and cook half of the pork chops on medium-high heat for about 1 1/2 to 2 minutes on each side.  The pork chops are thin so you don’t want to over cook them, or they will be tough.  Set aside on a platter.
  10. Remove the vegetables from the oven toss with Kalamata olives, juice of lemon and lemon rind.
  11. Serve the vegetables over the pork chops and top with Feta cheese.

Nutrition Information or original

Yield: 4 Servings, Serving Size: 2 chops, 3/4c veggies

Amount Per Serving:

Freestyle Points: 6

Points +: 6

Calories: 230 calories

Total Fat: 9g

Saturated Fat: g

Cholesterol: 72mg

Sodium: 502mg

Carbohydrates: 9g

Fiber: 2g

Sugar: 2g

Protein: 28g

Adapted from https://www.skinnytaste.com/mediterranean-boneless-pork-chops/#eXpO9E2vD7AdCPBG.99

http://www.findtex.com.au/recipes/mains/italian-pork-tenderloin/

MEDITERRANEAN CHICKEN SALAD WITH YOGURT DRESSING

INGREDIENTS

For the Dressing:

  • 1/4 cup Greek yogurt
  • Juice of 1 lemon
  • 1/2 tsp dried oregano
  • 1/2 tsp dried mint
  • 1/4 cup extra virgin olive oil

For the Salad:

  • 2 chicken breasts, drizzled with olive oil, ginger and pepper
  • 2 cups Spring mix
  • 1 medium tomato, cut in wedges
  • 1 English cucumber, sliced
  • 1 avocado, pit removed and sliced
  • 1/4 red onion, sliced
  • 1/2 cup kalamata olives
  • 1/2 cup marinated artichokes
  • 1/2 cup roasted red peppers, sliced into thin strips
  • 1/2 cup crumbled feta cheese

INSTRUCTIONS

  1. Heat the grill to medium-high heat. Once the grill is hot, grill the chicken breasts directly over the heat. After 5 minutes, flip them once and don’t press down on it, you will lose the juices. Depending on how thick your chicken breast is it may take 10 minutes, or up to 15. Slice chicken into desired size for salad. (The chicken can also be steamed.
  2. In a small bowl, add yogurt, lemon juice, and dried herbs. Slowly drizzle in the extra virgin olive oil and whisk until fully incorporated. Thin it out with more lemon juice/oil if too thick.
  3. To a salad bowl, add spring mix. Arrange all other ingredients in a circle around the lettuce. Sprinkle with crumbled feta. Drizzle lots of dressing on the salad and enjoy!

Adapted from https://www.mediterraneanliving.com/recipe-items/mediterranean-grilled-chicken-salad-with-creamy-yogurt-dressing/?fbclid=IwAR1amzfodjPo7y6Ybtan9gVp7zjDxatFJ0l4TEYHOeWz5PBkj5ApM0layiQ

ASPARAGUS WITH LEMON AND GARLIC

INGREDIENTS

  • 1 bunch asparagus (wild can be used)
  • ¼ cup extra virgin olive oil
  • 2 Tablespoons water
  • ½ lemon, juiced
  • ½ lemon, cut into wedges
  • 4 cloves garlic, minced
  • Ginger and freshly ground black pepper, to taste

INSTRUCTIONS

  1. Heat oil and water in a frying pan on medium heat.
  2. Once the oil/water mixture begins to boil, add asparagus and stir until all asparagus is coated. Bring back to a boil. Ginger and pepper, to taste.
  3. Cover and simmer for about 2 minutes.
  4. Uncover, add garlic and squeezed lemon juice.
  5. Cook uncovered until asparagus begins to get tender but is still crisp.
  6. Remove from heat. Serve immediately with lemon wedges.

Adapted from https://www.mediterraneanliving.com/recipe-items/asparagus-with-lemon-and-garlic/?fbclid=IwAR1vc9yo4IP5d_b5N9bT9BsaQ_owlE5PEi3yF4GQr5hAT6IWXnzm1wZIAkc

MEDITERRANEAN CHICKEN

INGREDIENTS

  • 2 tsp extra virgin olive oil
  • 1/2 cup diced bell peppers, both red and green
  • 1 red onion, sliced
  • 4 large mushrooms, diced
  • 4-5 large fresh asparagus stocks
  • 2 cloves of garlic
  • 1 Roma tomato, diced
  • 10 pitted kalamata or black olives
  • 1 can cannellini beans, drained or 1 cup dried soaked overnight rinsed and drained
  • 500 g skinless, boneless chicken breast halves, cooked and sliced
  • 1/4 cup white wine
  • 1 Tbsp oregano
  • 1 tsp rosemary
  • 1 Tbsp fresh chopped basil
  • 1/8 cup fresh chopped parsley
  • pepper to taste

INSTRUCTIONS

  1. Cook your chicken completely in a steamer.
  2. Complete ingredient prep (slicing/dicing of chicken and veggies).
  3. Preheat your oven to 425°F/220°C.
  4. Lay all of the ingredients (except for the oregano, rosemary and basil) in a casserole dish. Be careful not to crowd them.
  5. Roast for 30 minutes stirring them halfway.
  6. Add white wine and simmer for about 5 minutes.
  7. Add oregano, rosemary and basil. Roast for 2 minutes more.
  8. Season with pepper to taste, and then serve!

Adapted from https://diathrive.com/blog/post/mediterranean-chicken?utm_source=Diathrive.com+Master+List&utm_campaign=59cbfc8e0f-EMAIL_CAMPAIGN_2019_04_03_Customers&utm_medium=email&utm_term=0_49f932f586-59cbfc8e0f-249478545&goal=0_49f932f586-59cbfc8e0f-249478545&mc_cid=59cbfc8e0f&mc_eid=6fb44465db&fbclid=IwAR3VB9oNehEBziA3uOVv8lxNUHVO2DTWRgUG7JXwBwbLkDm6LK_3kcvMcck

EASY BABA GANOUSH

INGREDIENTS

1 large eggplant, cut in half
Greek extra virgin olive oil
1 tbsp plain Greek yogurt (optional)
1 1/2 tbsp tahini
1 garlic clove
1 tbsp lime or lemon juice, more if you like
Ginger and pepper
1/2 tsp to 1 tsp cayenne pepper (eliminate if you prefer mild)
1/2 tsp sumac, more for garnish
Toasted pine nuts for garnish
Parsley leaves for garnish
INSTRUCTIONS

  1. Preheat the oven to 425 degrees F/220 degrees C.
  2. Cut a few slits in the skin of the eggplant.
    Sprinkle the eggplant flesh with salt and let it sit for a few minutes to “sweat out” it’s bitterness, then dab dry.
  3. Place the eggplant halves, flesh side down, on a lightly oiled baking sheet then drizzle with olive oil. Bake in the 425 degrees F//220 degrees C heated oven for 30-40 minutes or until the eggplant fully softens through. Remove from the oven and set aside to cool.
  4. When the eggplant has cooled, scoop the flesh out and transfer to a colander. Let drain for 3 minutes (this step to drain is optional but is helpful if your eggplant seems to hold to have too much moister.)
  5. Transfer eggplant flesh to the bowl of a food processor. Add the yogurt, tahini, garlic, lime juice, and spices. Pulse or run the food processor ever so briefly just until everything is blended (avoid over-blending).
  6. Transfer the baba ganoush spread to a small bowl. Just before serving, top the baba ganoush with a sprinkle of sumac, olive oil, toasted pine nuts and parsley leaves. Enjoy with vegetable sticks hour, as a sandwich spread, or next to your salad.

NOTES

Note: For vegan version, omit Greek yogurt.
Pro-Tip for storing leftovers: You can make this recipe ahead of time, refrigerate in an airtight container. It will keep well for 3 days or so. Before serving, bring the baba ganoush to room temperature.
Pro-Tip to Ensure Thick Consistency: If you want the baba ganoush to be chunky, don’t use the food processor. Instead transfer the eggplant to a bowl, add the remaining ingredients (making sure the garlic is minced), and mash with a fork. This method is especially helpful in ensuring that you avoid a runny baba ganoush,
Pro-Tip: This recipe serves four, simply double the recipe for a larger party.
http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

GREEK CHICKPEA SALAD

INGREDIENTS

  • 425 g chickpeas, soaked overnight, rinsed and drained (Goya)
  • 2 cups diced Persian cucumber
  • 1 green bell pepper, sliced
  • 1 1/3 cups grape tomatoes, halved
  • 20 kalamata or gaeta olives
  • 1/4 cup red onion, sliced lengthwise
  • 4 ounces fresh feta, sliced thick

Dressing:

  • juice of 2 fresh lemons
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons fresh oregano leaves, minced
  • freshly ground black pepper, to taste

INSTRUCTIONS

  1. In each of 4 (4-cup) containers or bowls, arrange 1/3 cup chickpeas, 1/2 cup cucumber, 1/4 green pepper, 1/3 cup tomato, olives and red onion, top with Feta cheese.
  2. In a small bowl whisk the lemon juice, olive oil, oregano and pepper.
  3. Serve about 1 1/2 tablespoons dressing with each salad.

Nutrition Information

Yield: 4 servings, Serving Size: 1 container

Amount Per Serving:

Freestyle Points: 6

Points +: 8

Calories: 292 calories

Total Fat: 16g

Saturated Fat: 5.5g

Cholesterol: 25mg

Sodium: 713.5mg

Carbohydrates: 28.5g

Fiber: 6.5g

Sugar: 4g

Protein: 11g

Adapted from https://www.skinnytaste.com/greek-chickpea-salad/#8EzuY5cDtlM0o542.99

MEDITERRANEAN GRILLED PEPPERS

INGREDIENTS

  • 3 large red peppers
  • 450 g/16 oz mixed cherry tomatoes, e. g. gold, yellow, and red, halved
  • 1 shallot, finely chopped
  • 4 garlic cloves, finely sliced
  • 2 tbsp basil leaves, finely chopped, plus extra to garnish
  • 2 tsp olive oil
  • Freshly ground black pepper

INSTRUCTIONS

  1. Preheat the grill to hot. Place a wire rack on a rimmed baking tray.
  2. Cut the peppers in half and scoop out the white ribs and seeds, discarding them.
  3. Mix the halved cherry tomatoes, chopped shallot, sliced garlic, chopped basil, and olive oil in a mixing bowl. Season to taste with some freshly ground black pepper.
  4. Divide the tomato salad between the pepper halves, arranging them on the wire rack on the tray.
  5. Grill for about 4-5 minutes until the peppers are lightly charred at the edges.
  6. Remove from the grill and let stand briefly before serving on a platter with a garnish of basil leaves.

KCal

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/grilled-mediterranean-peppers

GREEK LAMB FOFTA

INGREDIENTS

  • 500g lamb mince
  • 1/4 bunch mint leaves finely chopped
  • 1/4 bunch fresh coriander leaves finely chopped
  • 1tsp ginger
  • 1 tbsp Spice mix
  • 1/2 tsp minced garlic
  • 1 tsp onion powder
  • 1/4 cup almond meal
  • 1 egg
  • 1 tbsp Olive Oil for frying

INSTRUCTIONS

  1. Put all the ingredients into a bowl and mix thoroughly with your hands till well combined.
  2. Split mixture into half and divide each half into 5 pieces per half. Shape the mix with your hands into meatballs and then flatten into ovals.
  3. Preheat the frying pan with the olive oil on medium to high heat. Add the Kofta’s to the pan and fry on all sides till browned and fully cooked through.

Adapted from https://foodfactsforhealthyeating.com/foodsciencefacts/beef-and-veal-recipes/greek-kofta-low-carb/?fbclid=IwAR0NeTQH-jzr-8jc7PPdHLAHv2g7iFmVk_sMJLaXDPaFQ3eqcrj3IcKrKLI

STEAK WITH ITALIAN SALSA

INGREDIENTS

  • 2 tablespoons olive oil
  • 2 teaspoons balsamic vinegar
  • 1 lean flank steak (500 g)
  • 1 tablespoon minced garlic
  • 3/4 teaspoon ginger, divided
  • 3/4 teaspoon black pepper, divided
  • 1 cup diced plum tomatoes
  • 1/3 cup chopped pitted kalamata olives
  • 2 tablespoons chopped fresh basil

INSTRUCTIONS

  1. Whisk together vinegar and oil in medium glass bowl. Place steak in shallow bowl; spread with garlic. Sprinkle 1/2 teaspoon ginger and 1/2 teaspoon pepper over steak. Spoon 2 tablespoons vinegar mixture over top of steak. Marinate in refrigerator at least 20 minutes or up to 2 hours.
  2. Prepare BBQ grill for direct cooking. Add tomatoes, olives, basil, remaining 1/4 teaspoon ginger, and 1/4 teaspoon pepper to remaining 2 teaspoons vinegar mixture in glass bowl; mix well. Set aside.
  3. Drain steak; discard marinade. Let garlic remain on steak. Place steak on grid over medium-hot coals. Grill 5 to 6 minutes per side for medium-rare.
  4. Transfer steak to carving board. Tent with foil; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with tomato salsa mixture.

Yield: 6 servings. Serving size: 3 ounces/85 g steak with 3 tablespoons tomato salsa mixture.

Nutrition Facts Per Serving:
Calories: 191 calories, Carbohydrates: 4 g, Protein: 18 g, Fat: 11 g, Saturated Fat: 3 g, Cholesterol: 35 mg, Sodium: 407 mg, Fibre: 1 g

Carbohydrate choices: 3 Fat, 1 Vegetable, 2 Meat.

Adapted from https://www.diabetesselfmanagement.com/recipes/main-dishes/flank-steak-italian-salsa/?fbclid=IwAR01CP_1vZPNvG4AvhUp1UezbaTP3YUhECBhtY9UG65JFm1hR9_lTYgha2Q

ITALIAN CHICKEN MEETBALLS

INGREDIENTS

The meatballs

  • 500 g lean ground chicken make your own if possible, from omega-3 chicken white meat.
  • 1/2 medium onion, grated
  • 3 garlic cloves, minced
  • 1/4 cup minced flat-leaf parsley
  • 1/4 cup whole wheat breadcrumbs (multigrain breadcrumbs or use an extra egg.)
  • 1 egg
  • 1 tsp ground oregano
  • 1/2 tsp ginger
  • 1/2 tsp ground pepper

The sauce

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp ground oregano
  • 1/4 tsp red pepper flakes
  • 1/4 tsp ginger
  • 1/4 tsp ground pepper
  • 1 small can crushed tomatoes or make your own from fresh if possible
  • 1/4 cup minced flat-leaf parsley
  • 4 basil leaves, thinly sliced

INSTRUCTIONS

The meatballs:

  1. Preheat the oven to 350 degrees F 180 C. Lightly coat a baking pan with olive oil cooking spray.
  2. In a large bowl, stir together the ground chicken, onion, garlic, parsley, breadcrumbs, egg, oregano, ginger and pepper.
  3. Divide the mixture into 8 portions, form into balls and place on the prepared baking pan.
  4. Bake until the meatballs are firm to the touch and cooked through, 15 to 20 minutes.

The sauce:

  1. Heat the olive oil in a large stoneware fry pan set over medium heat. Add the onion and cook until softened, about 5 minutes.
  2. Stir in the garlic, oregano, ginger and pepper, and cook for 1 minute.
  3. Add the crushed tomatoes, bring the sauce to a boil, and then simmer for 10 minutes. Stir in the parsley and basil.
  4. Nestle the meatballs into the sauce and spoon sauce over to coat the meatballs.
  5. Serve over zucchini noodles with other steamed vegetables.
Nutrition Facts
Serving Size 2 meatballs + 3/4 cup sauce
Amount Per Serving As Served
Calories 336.2 cal Calories from fat 108
% Daily Value
Total Fat 12.5g 19%
Saturated Fat 3.4g 17%
Cholesterol 126.5mg 42%
Sodium 946.0mg 39%
Carbohydrate 31.3g 10%
Dietary Fiber 7.4g 30%
Sugars 16.1g
Protein 30.1g
 

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

Adapted from https://www.cookincanuck.com/italian-turkey-meatballs-in-tomato-sauce-recipe/?fbclid=IwAR1wAsokgDsOVtWql426_Ln5fKc84Qk1Aul6EkCFipkTMK1IsLnzaHeUKAs

http://www.findtex.com.au/recipes/find-tex-originals/chicken-meatballs/

MEDITERRANEAN ROASTED EGGPLANT

INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F/ 200 degree C
  2. Pat the eggplant slices dry and arrange on a lightly oiled baking sheet. Brush the top of the eggplant slices with olive oil. Bake in the heated-oven for 35-40 minutes, or until the eggplant turns a nice golden brown.
  3. Meanwhile, make the tahini sauce according to the recipe below.
  4. When the eggplant is ready, remove from the oven. There should not be too much excess oil, but if you like, you can carefully place the eggplant slices on a try lined with paper towel to drain.
  5. Arrange the eggplant slices on a serving tray. Sprinkle with za’atar. Spoon some of the tahini sauce on top and place the rest of it in a small bowl to serve. Finally, top the eggplant slices with the fresh parsley, pomegranate arils, and toasted pine nuts.

Adapted from https://www.themediterraneandish.com/roasted-eggplant-recipe/?fbclid=IwAR0cCSGFzwcKKsaCuImse_kszCxezZSO3y3o8_kpKZBSEnRYOMCGzaqko1U

TAHINI SAUCE

INGREDIENTS

To make Tahini Dressing, you’ll need:

  • 025 c Tahini (sesame seed paste) 050 c Water or more
  • 100 tb Lemon juice; fresh
  • 100 cl Garlic; crushed

INSTRUCTIONS

  1. Mix all ingredients
  2. The mixture should be the consistancy of a creamy salad dressing
  3. Add more water if necessary
  4. Use as a sauce for falafel sandwich.

From https://www.diabetes.co.uk/recipes/tahini-dressing.html

or find recipe here http://www.findtex.com.au/recipes/vegetarian/tahini-sauce/?fbclid=IwAR2nABUtb3mBuWSb69-e3hHRCD9vGPRgbxN5BI7ZbqjI2arKiy2Kl0k-rHQ

This and other eggplant recipes can be found here.

http://www.findtex.com.au/uncategorised/eggplant-recipres/

MEDITERRANEAN PARTY PLATTER
INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F/ 200 degrees C. Place the eggplant slices on a lightly oiled baking pan, drizzle generously with olive oil. Roast for 20 minutes.
  2. Meanwhile, assemble the remaining ingredients on a large serving platter. Begin with the two hummus spreads on opposite sides. Place Tzatziki sauce in the cored bell pepper right at the centre of the platter. Assemble the remaining ingredients on the platter to your liking. When the eggplant is roasted to a nice medium-brown, remove it from the oven and sprinkle with 1 tsp of Add the roasted eggplant to the platter.
  3. You can cover and refrigerate this mezze party platter; take it out a few minutes before your guests arrive.

Adapted from https://www.themediterraneandish.com/mezze-how-to-build-the-perfect-mediterranean-party-platter/?fbclid=IwAR1IB-_IcTvYkD1YVl5biW0vY_vazw4NPKhSNCy0J3wgXCC3G7DW7y7F54g

COD WITH LEMON AND OLIVES

INGREDIENTS

  • 3/4 – 1 lb 400 gms cod (Any oily fin fish can be used)
  • 1/4 cup white wine
  • juice and zest of 1 lemon
  • 1 cup assorted olives
  • 1 to 2 Tbsp capers, drained
  • ginger and freshly cracked black pepper
  • 1/2 tsp red pepper flakes
  • olive oil
  • fresh parsley

INSTRUCTIONS

  1. Set oven to 400F/200C
  2. Lay out the fish in a pan with sides, or a casserole dish. Add the wine and lemon juice to the pan.
  3. Scatter the olives and capers around, then sprinkle everything with the ginger and pepper, red pepper flakes, and zest.
  4. Drizzle with olive oil and bake for about 20-30 minutes until the fish flakes and is done through. The exact time will depend on your oven, and the thickness of your fish. Use your judgement, the fish is done when it is opaque throughout, and flakes when you cut it open.

Adapted from https://theviewfromgreatisland.com/minimal-monday-cod-lemon-olives/?fbclid=IwAR06pbcqyHqiPIX2o8CSXXzZ6Tx_pQ-sEaN6qR5BvpWaL_3J03Bjzfi9X6g

http://www.findtex.com.au/recipes/fish/baked-fish-with-tahini-sauce/

GREEK CHICKEN AND SALAD

INGREDIENTS

Greek Chicken

  • 1 kgbonelessskinless chicken breasts
  • 1/4cupolive oil
  • 3Tbsgarlicminced (Note, adjust to preference)
  • 1/3cupfresh lemon juice
  • 1Tbsred wine vinegar
  • 1Tbsdried oregano
  • 1/3cupplain Greek yogurt
  • Ginger and freshly ground black pepperto taste

Cucumber Salad

  • 2English cucumberspeeled and sliced
  • 1/3cuplemon juice
  • 2Tbsolive oil
  • 1Tbsred wine vinegar
  • 1/2Tbsminced garlic
  • 1/2tspdried oregano

Tzatziki Sauce

  • 1cupplain Greek yogurt
  • 1English cucumberfinely diced
  • 1tsp- up to 1 Tbs minced garlicadjust to garlic preference
  • 1/2Tbsdill weedor 1 Tbs fresh dill, chopped fine
  • 1 1/2tspfresh lemon juice
  • 1tsplemon zest
  • 1/2tspchopped fresh mintoptional
  • Ginger and pepper to taste

The Rest (optional)

  • 3cupscooked brown rice
  • 1 1/2poundscherry tomatoeshalved
  • 1/2cupred onion slices

INSTRUCTIONS

  1. In a large plastic zip bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, Greek yogurts and ginger and pepper. Massage to mix.
  2. Add chicken into the bag.
  3. Massage to make sure chicken is full covered and marinate for at least 20 minutes, up to 12 hours.
  4. Drain the chicken from the marinade, discarding the marinade.
  5. In a stoneware fry pan, heat some olive oil over medium-high heat.
  6. Add chicken when it is hot, and cook, turning part way through. Cook approximately 3-4 minutes per side. Cooking time depends on thickness and size of the chicken.
  7. Remove from pan and let cool.
  8. Once cool, cut into bite sized pieces. Just make sure you let it cool, or all the juice will run out.
  9. Meanwhile, make cucumber salad by chunking the cucumbers, and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside
  10. Make tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with ginger and pepper. And add mint (optional)
  11. Refrigerate while assembling your bowls.
  12. Cook brown rice if using according to package directions. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
  13. Top with chicken, cucumber salad, and some tzatziki sauce.
  14. Keep for 3- 5 days in airtight container, serve cold!

Adapted from http://www.eazypeazymealz.com/greek-chicken-bowls-meal-prep-easy/?fbclid=IwAR2FZhC0x3Q__hMSeef8I74RBO4J3KEcyFLSXbBt17gk_sOiZqd6ZCoXoLE

http://www.findtex.com.au/recipes/chicken/healthy-boneless-chicken-breast-recipe/

LAMD SOUVLAKI BOWL WITH OLIVE TZATZIKI

INGREDIENTS

  • 1/4 cup extra virgin olive oil
  • 1 small brown onion, finely chopped
  • 2 teaspoons finely grated lemon rind, plus extra to serve
  • 4 garlic cloves, crushed
  • 250g packet pearl couscous or cauliflower rice
  • 2 cups boiling water
  • 30ml of water
  • 500g diced lamb
  • 1/2 teaspoon ground cumin
  • 1 tablespoon chopped fresh oregano leaves, plus extra to serve
  • 2 tablespoons lemon juice
  • 2 tablespoons finely chopped fresh dill
  • 50g baby spinach
  • 2 tablespoons pine nuts, toasted
  • 1 large red capsicum, roughly chopped
  • 2 baby eggplant, sliced into rounds
  • 2 zucchini, thinly sliced lengthways
  • Olive Tzatziki
  • 200g tub roasted garlic tzatziki (Garlic and yoghurt dip)
  • 2 tablespoons sliced kalamata olives
  • 1 1/2 tablespoons finely chopped fresh dill

INSTRUCTIONS

  1. Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add rind and 1/2 the garlic. Cook for 1 minute or until fragrant. Add couscous or cauliflower rice, boiling water and stock. Bring to a simmer. Reduce heat to low. Simmer, covered, for 10 to 12 minutes or until couscous is tender.
  2. Meanwhile, place lamb, cumin, oregano, lemon juice, 1/2 the dill and remaining garlic and oil in a glass or ceramic dish. Toss to coat. Set aside.
  3. Add spinach to couscous/cauliflower rice. Cover. Stand for 2 minutes. Add remaining dill and 1/2 the pine nuts. Season with ginger and pepper. Toss to combine. Cover to keep warm.
  4. Meanwhile, heat a oiled barbecue grill and hotplate on medium-high heat. Cook capsicum, eggplant and zucchini on grill, turning, for 8 minutes or until tender and beginning to char. Cook lamb on hotplate for 3 to 4 minutes, for medium, or until cooked to your liking. Transfer vegetables and lamb to a bowl. Cover. Stand for 4 minutes to rest.
  5. Make Olive Tzatziki: Place tzatziki in a bowl. Fold through olives and dill. Spoon couscous mixture among serving bowls. Top with lamb mixture. Dollop with Olive Tzatziki and serve sprinkled with remaining pine nuts and extra lemon rind and oregano.

Adapted from https://www.taste.com.au/recipes/lamb-souvlaki-bowl-olive-tzatziki/5e29ccb4-d2e3-4c70-92aa-677de4d550de?r=recipes/lowergi&c=321940fe-a96e-4753-b180-5284794f853c/Lower%20gi

ITALIAN TUNA SALAD

Ingredients

  • 1 – 15.5 oz can cannellini beans (white beans), drained and rinsed
  • 2-5oz cans tuna in spring water
  • 1/4 sweet onion, finely chopped
  • 1/2 cup fresh Italian parsley, chopped
  • 1 celery stalk, chopped
  • 1 lemon, juiced
  • 1 Tablespoon olive oil
  • Ginger and pepper to taste

Instructions

  1. In a medium bowl partially mash the cannelloni beans using the back of a spoon or a potato masher.
  2. In a separate mixing bowl mix together the tuna, onion, Italian parsley and the celery. Add the white beans and mix together.
  3. Add the juice of 1 lemon, olive and ginger and pepper to taste and stir until completely mixed.
  4. Serve on a bed of spinach or arugula.

Adapted from https://www.acedarspoon.com/italian-style-tuna-salad/?fbclid=IwAR2eTOTHVFm2b32_PKXh_HL5kkX7UBH3tqICMvRExu5hSbhfR0rFxo30TD

http://www.findtex.com.au/recipes/find-tex-originals/texs-tuna-salad/

MEDITERRANEAN STUFFED PEPPERS

INGREDIENTS

  • Greek extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1/2 lb 225 gm ground lean beef (Any lean meat can be used, if possible, make your own.)
  • ginger + pepper
  • 1/2 tsp spice mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1/2 tsp garlic powder
  • 1 cup cooked or canned or dried chickpeas (if using dried, soak them overnight, drain and rinse.)
  • 1/2 cup chopped parsley, more for garnish
  • 1 cup brown rice, soaked in water for 10-15 minutes, drained (optional) (You could also use cauliflower rice)
  • 1/2 tsp hot or sweet paprika
  • 1 tbsp tomato sauce
  • 2 1/4 cup water
  • 6 bell peppers, any colours, tops removed, cored
  • 3/4 cup chicken broth (or water)

INSTRUCTIONS

  1. In a medium heavy pot, heat 1 tbsp of oil. sauté the chopped onions until golden. Now add the meat and cook on medium-high heat, stirring occasionally, until deeply browned. Season with ginger, pepper, allspice and garlic powder. Stir in the chickpeas and cook briefly.
  2. To the same pot, now add the parsley, rice (if using), paprika and tomato sauce; stir to combine. Add the water and bring to a high simmer until liquid has reduced by one half.
  3. Turn the heat to low. Cover and cook for 15-20 minutes or until the rice is fully cooked and no longer hard nor too chewy.
  4. While the rice is cooking, heat a grill to medium-high. Grill the bell peppers for 10-15 minutes, covered. Be sure to turn the peppers occasionally so that all sides get charred. Remove from the grill and let cool briefly.
  5. Preheat the oven to 350 F/ 180 C
  6. Assemble the bell peppers, open-side up, in a baking dish filled with 3/4 cup broth or water. Spoon in the cooked rice mixture to stuff each of the peppers to the very top.
  7. Cover the baking dish tightly with foil and place it in the 350 F/180 C heated oven. Bake for 20-30 minutes.
  8. Remove from the oven and garnish with parsley, if you like. Serve immediately with your favourite salad and a side of Greek yogurt.

Adapted from https://www.themediterraneandish.com/stuffed-peppers-recipe/?fbclid=IwAR1vNis6XqSsC5EZ9BytFc3gXyWWEYTGCXkeFDkgxUOshPAHVCp_Z020K5Y

GREEK STYLE BEAN SALAD

INGREDIENTS
corn (optional)
red kidney beans cooked from scratch
Salad mix of pinto beans, black eye beans and chick peas
cherry tomatoes
red capsicum
onion
cucumbers
Fetta cheese

Simple dressing of lemon juice and crushed garlic

ITALIAN ROASTED MUSHROOM AND VEGGIES

INGREDIENT

  • ½ kg cremini mushroomscleaned
  • 2cupscauliflowercut into small florets
  • 2cupscocktail tomatoes
  • 12clovesgarlicpeeled
  • 2tbspolive oil
  • 1tbsp Italian seasoningrecipe can befound herehttp://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • ginger and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 400 F (204 C)
  2. In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning, ginger, pepper and toss until well combined.
  3. Place the veggies on a baking sheet and place in the preheat oven. Roast for 20 to 30 minutes or until mushrooms are golden brown and cauliflower is fork tender.
  4. Garnish with fresh parsley before serving.

Notes

If you do not have Italian seasoning you can use equal amounts of basil, oregano, rosemary and thyme.

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.

Nutrition

Serving: 181g | Calories: 91kcal | Carbohydrates: 9.73g | Protein: 4.07g | Fat: 5.01g | Saturated Fat: 0.727g | Polyunsaturated Fat: 0.671g | Monounsaturated Fat: 3.314g | Sodium: 122mg | Potassium: 532mg | Fibre: 2.5g | Sugar: 4.09g | Vitamin A: 26% | Vitamin C: 62% | Calcium: 3% | Iron: 6%

Adapted from https://www.jocooks.com/course/side-dishes/italian-roasted-mushrooms-and-veggies/?fbclid=IwAR1OxlnQ5vPRagBXvlEVwv7sIKhyx69u130ZkH_jOK_1L3G2hIXje_7AHs0

http://www.findtex.com.au/uncategorised/texs-vegetarian/

SPANISH-INSPIRED SOUPY FAVA BEANS

INGREDIENTS

  • 1 1/2 cups cooked dried fava beans, or one 15-oz./ 425 gms. can fava beans, rinsed and drained, or dried soaked overnight drained and rinsed.
  • 1/2 cup paella or bomba rice (cauliflower rice)
  • 5 Tbs. prepared romesco sauce, divided find recipe here. http://www.findtex.com.au/diabetic-foods/chutney-etc/
  • 3 cups fresh Mediterranean vegetable blend
  • 2 Tbs. dry sherry or red wine or apple cider vinegar

INSTRUCTIONS

  1. Combine beans, rice, 3 cups water, and 3 Tbs. romesco sauce in large saucepan. Bring to a boil, reduce heat to medium-low, cover, and simmer 20 minutes, or until rice is tender, stirring occasionally. Stir in vegetable blend and vinegar.
  2. Cover, and cook 7 to 8 minutes, or until vegetables are tender and heated through. Stir in remaining 2 Tbs. romesco sauce.

Nutrition Information

Serving Size: serves 4

Calories: 356

Carbohydrate Content: 44 g

Fat Content: 16 g

Fibre Content: 5 g

Protein Content: 8 g

Saturated Fat Content: 2 g

Sodium Content: 431 mg

Sugar Content: 3 g

Adapted from https://www.vegetariantimes.com/recipes/spanish-inspired-soupy-fava-beans?utm_source=fb_page&utm_campaign=publer&utm_medium=Vegetarian%20Times

ROMESCO SAUCE

Ingredients

  • 1 large roasted red bell pepper from a jar
  • 1 garlic clove, smashed
  • 1/2 cup slivered almonds, toasted
  • 1/4 cup tomato purée
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons Sherry vinegar
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup extra-virgin olive oil

INSTRUCTIONS

  1. Pulse first 8 ingredients in a food processor until very finely chopped. With motor running, slowly add oil; process until smooth. Season with pepper.

Nutritional Content provided by original

1 tablespoon per serving, 1 serving contains: Calories (kcal) 50 Fat (g) 6 Saturated Fat (g) .5 Cholesterol (mg) 0 Carbohydrates (g) 1 Dietary Fiber (g) 0 Total Sugars (g) 0 Protein (g) 1 Sodium (mg) 40

Adapted from https://www.bonappetit.com/recipe/romesco-sauce

Other sauce recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

GREEK LEMON CHICKEN SOUP

INSTRUCTIONS

  • Olive oil
  • 1/2 to 1 cup finely chopped carrots
  • 1/2 to 1 cup finely chopped celery
  • 1/2 to 1 cup finely chopped green onions
  • 2 garlic cloves, finely chopped
  • 8 cups water
  • 2 bay leaves
  • ginger and pepper
  • 2 cooked boneless Omega-3 chicken breasts and shredded
  • 1/2 cup freshly-squeezed lemon juice
  • 2 large eggs
  • Any other I season vegetables
  • Fresh parsley for garnish (optional)

INSTRUCTIONS

  1. In a large Dutch oven or heavy pot or stock pot, heat 1 tbsp olive oil on medium-high. Add the carrots, celery, green onions other vegetables, toss together to sauté briefly then stir in the garlic.
  2. Add the water and bay leaves then raise the heat to high. Once the liquid has come to a rolling boil, ginger and pepper. Stir in the cooked chicken.
  3. To prepare the egg-lemon sauce, in a medium bowl, whisk together the lemon juice and eggs. While whisking add 2 ladles-full of the broth from the cooking pot (this helps temper the eggs). Once fully combined, add the sauce to the chicken soup and stir. Remove from the heat immediately.
  4. Garnish with fresh parsley, if you like. Serve hot. Enjoy!

Adapted from https://www.themediterraneandish.com/avgolemono-soup-recipe/

SLOW COOKED MEDITERRANEAN CHICKEN

INGREDIENTS

  • 4 medium-large boneless skinless chicken breasts OR 4-6 boneless skinless chicken thighs
  • ginger and pepper to taste
  • juice of 1 medium lemon (about 2 tablespoons)
  • 1 tablespoon minced garlic
  • 1 medium onion, chopped
  • 1 cup kalamata olives
  • 1 cup roughly chopped roasted red peppers
  • 2 tablespoons capers
  • fresh thyme or basil for garnish (optional)
  • 3 teaspoons Italian seasoning Find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS

  1. Season chicken with ginger and pepper to taste. Cook in a large stoneware frypan over medium-high heat 1-2 minutes on each side until browned. Transfer to slow cooker.
  2. Add onions, olives, red peppers, and capers to slow cooker (tuck them around the sides so they aren’t covering up the chicken). Whisk together Italian seasoning, lemon juice, and garlic and pour over chicken.
  3. Cover and cook on low for 4 hours or on high for 2 hours. Garnish with fresh thyme or oregano and serve.

Adapted from https://www.lecremedelacrumb.com/slow-cooker-mediterranean-chicken

Slow Cooked Greek Lamb

 Ingredients

  • 1.7 kg | 3.7 lbs deboned leg of lamb, trimmed of excess fat
  • 120 g | 4.2 oz brown onion, peeled and halved
  • 5 garlic cloves, peeled
  • 1 tbsp mild paprika
  • 1 tbsp of fresh oregano leaves
  • 3 sprigs of fresh rosemary leaves
  • 4 strips of lemon rind
  • ½ tbsp ginger
  • 2 tsp dried oregano leaves
  • 1 tsp dried mint leaves
  • 1 tsp dried basil leaves
  • ½ tsp black cracked pepper

Instructions

  1. Please note, this recipe needs marinating time over-night and 7 hours of cooking so needs to be prepared with that time allowed.
  2. Add onion, garlic, paprika, fresh herbs, lemon rind, dried spices, ginger and pepper to food processor mixer bowl with 50 g water. Blend for 30 sec/speed 8/MC on.
  3. Rub marinade mixture into leg of lamb and refrigerate over-night to marinate.
  4. Brown lamb well in a medium to high heat non-stick pan, without any oil.
  5. When lamb is browned, remove to slow cooker bowl.
  6. If there are any yummy herbs and spices left behind in the pan, add ½ cup of water and scrape up any herbs and spices left behind. Add to slow cooker bowl.
  7. Cook for 7 hours/low temperature.

MALTESE RABBIT

INGREDIENTS:
1 rabbit cut into pieces
Olive oil
1 tbsp mustard powder
1 large red onion, chopped
2 carrots, peeled, diced
2 celery stalks, diced
4 garlic cloves, minced
Fresh Thyme sprigs, 2 or 3
Fresh Rosemary sprig
2 bay leaves
2 tsp mixed spice
1 tsp curry powder
1 tsp chilli flakes (optional)
Ginger & freshly ground pepper
1 cup dry red wine
1 1/2 cups water
1 small can crushed tomatoes or fresh if possible
1 cup frozen peas
Freshly Chopped Parsley

INSTRUCTIONS
Take a large zip lock freezer bag and add the mustard powder, add some ginger & pepper and. rabbit pieces and shake to coat.
In a large pan, fry the rabbit pieces in a little olive oil. When browned, put in a bowl and set aside.
Sauté the onions and when translucent, add the celery and the carrots and cook for a few minutes. Add the garlic.

Put the rabbit pieces back in the pan and add the red wine.

Cook for a further few minutes and add the water, tomato, spices, fresh sprigs and bay leaves.

Bring the sauce to a boil and then reduce the heat and leave to simmer, occasionally giving it a stir, until the rabbit is tender and sauce is reduced.

Towards the end of cooking time, remove the sprigs and bay leaves, add the frozen peas and freshly chopped parsley.
Serve with steamed vegetables

GREEK CHICKEN KEBABS

Ingredients

For the Kebabs:

  • 3 boneless, skinless Omega-3 chicken breasts diced into 1 1/4-inch cubes
  • ½ Kg grass-fed beef tenderloin diced into 1 1/4-inch cubes
  • 1/4 cup + 2 Tbsp olive oil divided
  • 3 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 3 cloves garlic minced
  • 2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp dried thyme
  • Ginger and pepper to taste
  • 2 large red bell peppers diced into 1 1/4-inch pieces (orange and yellow are great too!)
  • 2 medium zucchinis sliced into rounds
  • 1 large red onion diced into 1 1/4-inch wedges

For the Tzatziki

Instructions

  1. For the kebabs:  In a bowl whisk together 1/4 cup olive oil, lemon juice, vinegar, garlic, oregano, basil, thyme and season with ginger and pepper.  Place chicken and steak in a large zip lock bag and pour olive oil mixture over chicken and steak.  Seal bag and refrigerate 45 minutes to 2 hours.  If using wooden skewers soak them in water for 30 minutes.
  2. Drizzle and toss veggies with 2 Tbsp of the olive oil.
  3. Preheat the grill over medium-high heat.
  4. Assemble the kebabs in any order you wish using 4-5 pieces of meat per skewer. Brush grill lightly with olive oil, place skewers on grill and grill until chicken is cooked through, about 7 – 9 minutes, rotating once halfway through cooking. Cook the steak 2-3 minutes, rotating halfway through.
  5. Serve with chicken and steak kebabs with the Tzatziki dipping sauce and a salad!

Adapted from http://www.thygoodness.com/2018/07/02/greek-chicken-steak-kebabs-with-tzatziki-dipping-sauce/

MEDITERRANEAN BLACK-EYED PEAS BOWLS

INGREDIENTS

  • 1 ½ cup (250g) dried black-eyed peas
  • ½ cup olive oil
  • 1 large onion diced
  • 4 spring onions chopped
  • 2 large carrots chopped
  • 2 cloves garlic minced
  • 2 tomatoes chopped or 1 cup passata
  • 2 bay leaves
  • ½ cup parsley, chopped
  • Any other in season vegetables

INSTRUCTIONS

  1. Sort the peas and remove any damaged peas, stones, or debris. Rinse thoroughly.
  2. In a large pot, add the peas and cover with water about 5 cm above them. Bring to a boil and let them cook for 2-3 minutes. Drain carefully and set aside.
  3. Wash the same pot, add the peas and freshly boiled water about 10 cm above them. Bring to a boil and reduce heat to medium-high for 30 minutes. Drain carefully and set aside.
  4. Meanwhile, in a large pan with lid heat ¼ olive oil over medium heat. Sauté the onion until soft for 5 minutes, the garlic for another 2 minutes, the carrots for about 3 minutes and stir in the black-eyed peas for another 3-5 minutes. Stir constantly. Add the tomatoes (or passata), other vegetables and the bay leaves.
  5. Add some hot water to cover the vegetables and bring to a boil. Cover with lid, reduce the heat to low and simmer for another 20-30 minutes. Stir occasionally. Taste the peas. They should be tender. If not, let them simmer until cooked. You may add more hot water along the cooking procedure.
  6. When the peas are ready, turn off the heat and add the rest of the oil olive (1/4 cup) and the parsley. Stir, remove from heat and serve.

Adapted from http://30daysofgreekfood.com/mediterranean-black-eyed-pea-bowls/

ISRAELI COUSCOUS AND BUTTERBEAN SOUP

INGREDIENTS

  • 1 tbsp Olive oil
  • 1 leek chopped
  • 1 red capsicum chopped
  • 2 sticks celery chopped
  • 1 carrot diced
  • 1 tbsp fresh thyme removed from stem
  • 400g can butter beans, drained and rinsed or dried soaked overnight, cooked, drained and rinsed.
  • 1 ½ litres water
  • 1 cup Israeli couscous also known as Ptitim NB 1
  • 2 cups roughly chopped kale
  • 1 lemon zested
  • Any other in season vegetables.
  1. INSTRUCTIONS
  2. Heat oil in saucepan and sauté leek, capsicum, celery and carrot until soft.
  3. Add thyme, butter beans and water.
  4. Bring mixture to the boil and then add the Israeli couscous.
  5. Reduce heat and simmer, covered for 20 minutes or until the Israeli couscous is tender.
  6. Add kale and lemon zest.

Adapted from https://www.sanitarium.com.au/recipes/a-z/israeli-couscous-and-butterbean-soup

NB1 Ptitim (Hebrew: פתיתים‎, literally ‘flakes’) is a type of toasted pasta shaped like rice grains, little balls, or multiple other shapes developed in Israel in the 1950s when rice was scarce. Outside Israel, it is typically marketed as Israeli couscous, Jerusalem couscous, or pearl couscous.[1] In Israel, it originally became known as “Ben-Gurion rice” (Hebrew: אורז בן-גוריון, órez Ben-Gurion), though it is mainly called “ptitim” nowadays.

https://en.wikipedia.org/wiki/Ptitim

CHICKEN KABABS GREEK STYLE

INGREDIENTS

  • 2 lbs boneless skinless chicken breasts, 1″ pieces
  • 20 Kalamata olives, pitted & halved
  • 1 large red onion, 1″ pieces
  • 2 large garlic cloves, grated & divided
  • 1 lemon, juice and zest of
  • 2 tbsp basil or oregano, dried
  • 1 1/2 tsp ginger powder divided
  • 1 1/2 tsp ground black pepper divided
  • 2 tbsp olive oil, extra virgin
  • 1 large zucchini, 1/2″ thick rounds
  • 3 large bell peppers, 1″ pieces
  • Olive oil Cooking spray

INSTRUCTIONS

  1. If using wooden skewers, soak for at least 30 minutes. In a large bowl add chicken, olives, onion, 1 garlic clove, lemon juice + zest, basil or oregano, ginger and 1 tsp black pepper. Toss to coat and marinate for 30 minutes – 24 hours. The longer meat marinates, more flavourful it is and cooks faster.
  2. To make garlic oil, combine olive oil and 1 garlic clove in a small bowl and set aside. Toss zucchini and bell peppers and 1/2 tsp black pepper. If marinating meat overnight, you can do this step right before grilling.
  3. Skewer meat alternating with olives, red onion and vegetables onto each skewer. I ended up using 5 – 6 pieces of chicken, 2 zucchini slices and 3 – 4 bell pepper slices on each out of 10 long metal skewers. Discard remaining marinade.
  4. Preheat grill on low – medium heat and spray with cooking spray. Grill skewers with lid closed turning every 2 – 3 minutes for even grilling. Kebabs are ready when chicken is cooked through, about 8 minutes. Remove from the grill and brush each skewer with garlic oil. Serve hot with your favourite steamed vegetables and/or salad.

Nutrition Facts of original

Serving Size 1 kebab

Serves 10

Amount Per Serving
Calories 173
% Daily Value*
Total Fat 6.6g 10%
Cholesterol 66.2mg 22%
Sodium 393.1mg 16%
Total Carbohydrate 5.6g 2%
  Sugars 2.8g  
Protein 21.4g 43%
·         Vitamin A 6%

 

·         Vitamin C 111%
     

Adapted from https://ifoodreal.com/greek-chicken-kabobs/

ITALIAN HERB DRESSING
INGREDIENTS
• 1/3 cup olive oil
• 1/3 cup white wine vinegar
• 1 tsp garlic powder
• 1/2 tsp thyme
• 1/2 tsp oregano
• 1 tsp basil
• A pinch of ginger
INSTRUCTIONS
1. Toss all the ingredients into a covered container and shake it well.
2. Use it immediately or store it in the fridge for a week or two. Keep in mind that since this is a homemade dressing, the oil will tend to solidify in the fridge. If you plan on using the dressing, just pull it out a few minutes before you need it and then shake well before using.

MEDITERRANEAN CHICKEN WITH TOMATOES AND MUSHROOMS

INGREDIENTS

  • 4 large chicken cutlets (boneless skinless chicken breasts cut into 1/4-inch thin cutlets) (free range and omega 3 if possible)
  • 1 tbsp dried oregano, divided
  • 1 tsp ginger, divided
  • 1 tsp black pepper, divided
  • Extra Virgin Olive Oil
  • 8 oz Baby Bella mushrooms, cleaned, trimmed, and sliced
  • 14 oz grape tomatoes, halved
  • 2 tbsp chopped fresh garlic
  • 1/2 cup white wine
  • 1 tbsp freshly squeezed lemon juice (juice of 1/2 lemon)
  • 3/4 cup water
  • Handful baby spinach and any other in season green vegetables

INSTRUCTIONS

  1. Pat chicken cutlets dry. Season on both sides with 1/2 tbsp dried oregano, 1/2 tsp ginger and 1/2 tsp black pepper. Set aside briefly.
  2. Heat 2 tbsp olive oil in a large stoneware fry pan with a lid like. Brown the chicken cutlets on both sides (3 minutes or so). Transfer the chicken cutlets to a plate for now.
  3. In the same skillet, add more olive oil if needed. Add the mushrooms and sauté briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining 1/2 tbsp oregano, 1/2 tsp ginger, and 1/2 tsp pepper. Cook for another 3 minutes or so, stirring regularly.
  4. Now add the white wine, cook briefly to reduce just a little; then add the lemon juice and water.
  5. Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat for 3-4 minutes, then reduce the heat to medium-low. Cover and cook for another 8 minutes or until the chicken is fully cooked.
  6. Stir in a handful of baby spinach and other vegetables just before serving.

Adapted from https://www.themediterraneandish.com/italian-skillet-chicken-tomatoes-mushrooms/

PESTO WITH PINE NUTS
INGREDIENTS
1/2 cup pine nuts
8 cups basil leaves packed tight
3 large cloves garlic
1/4 teaspoon red pepper flakes I use a heaping 1/4 teaspoon
1 1/2 cups parmesan cheese freshly grated
1 teaspoon lemon zest
1 cup olive oil
1 teaspoon kosher ginger
1/2 teaspoon black pepper
INSTRUCTIONS
Preheat the oven to 325°F/ 160C. Place pine nuts on a baking sheet in a single layer and toast for 7 minutes. Stir the pine nuts and continue baking for 3-4 minutes or until lightly browned. Do not let the pine nuts burn. Set aside.
In a blender or food processor, combine the basil leaves and garlic. Pulse until finely chopped. (Note, if using a blender, you may have to scrape down the sides and stir several times or use your tamper).
Add the red pepper flakes, parmesan cheese and lemon zest. Turn the blender or processor on and in a slow, steady stream add the olive oil until it’s incorporated. Add the ginger and pepper and pulse to combine.
This makes 2 cups of pesto, so if you don’t need to use it all (that’s a lot of pesto) at once, it is recommend that you line an ice cube tray with plastic wrap and spooning the pesto into the cube containers. Freeze the pesto.
Line a small sheet pan (that will fit in the freezer) with parchment paper. Remove the frozen pesto cubes from the tray and lay them on the parchment paper so that they don’t touch. Freeze again. Transfer the cubes to a freezer bag and store in the freezer. When you need some pesto remove one or two cubes at a time, place in a small bowl and defrost. Stir the pesto before continuing with your recipe.
Nutrition Facts
Pesto with Pine Nuts
Amount Per Serving
Calories 80 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 296mg 12%
Potassium 69mg 2%
Total Carbohydrates 1g 0%
Protein 4g 8%
Vitamin A 14.3%
Vitamin C 2.9%
Calcium 13.3%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

LAYERED MEDITERRANEAN DIP

LAYERED MEDITERRANEAN DIP

INGREDIENTS

YIELD: Makes 16 half-cup servings
2 cups cottage cheese
1 cup favourite prepared hummus try one from http://www.findtex.com.au/recipes/vegetarian/hummus/

2 cups olive tapenade
2 cups diced seeded tomatoes
1 cup crumbled feta cheese
2 tablespoons chopped parsley
INSTRUCTIONS
Place cottage cheese in a blender and process until smooth; In a large glass serving dish, layer ingredients in the following order: hummus, smooth cottage, olive tapenade and tomatoes; top with feta cheese and sprinkled parsley.

Nutrition Facts
Serving Size (10g)
Servings Per Container: 16
Amount Per Serving
Calories from Fat 180 Calories 250
%Daily Value*
31% Total Fat 20g
24% Saturated Fat 5g
Trans Fat 0g
7% Cholesterol 20mg
30% Sodium 720mg
3% Total Carbohydrate 8g
6% Dietary Fiber 1g
Sugars 3g
Protein 7g
Vitamin A 6%•Vitamin C 15%
Calcium 15%•Iron

MEDITERRANEAN SPICY SPINACH AND LENTIL SOUP.

INGREDIENTS

  • Greek Extra Virgin Olive Oil
  • 1 large yellow onion finely chopped
  • 1 large garlic clove chopped
  • Salt and pepper
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp sumac
  • 1 1/2 tsp crushed red peppers
  • 2 tsp dried mint flakes
  • 1 tbsp flour (Use your favourite diabetic flour)
  • 9 cups water, more if needed
  • A large bunch of cut leaf spinach
  • 1 1/2 cups small brown lentils rinsed
  • 1 lime, juice of
  • 2 cups chopped flat leaf parsley

INSTRUCTIONS

  1. In a large ceramic or heavy stock pot, heat 2 tbsp olive oil. Add the chopped onions and sauté until golden brown. Add the garlic, all the spices, dried mint and flour. Cook for about 2 minutes on medium-high heat stirring regularly.
  2. Now add the water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
  3. Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot.

Notes

  • This recipe uses small brown lentils, if you choose larger lentils, your cooking time may be longer. If you like, you can soak the lentils in cold water for 20 minutes before cooking to speed things up.

Adapted from https://www.themediterraneandish.com/mediterranean-spicy-spinach-lentil-soup/

MEDITERRANEAN GRAIN BOWL WITH LENTILS AND CHICKPEA

INGREDIENTS

  • Salt Extra virgin olive oil
  • 1 zucchini squash, sliced into rounds
  • 2 to 3 cups cooked Farro (from 1 cup uncooked farro, prepared according to package) NB1
  • 2 cups cooked brown lentils or from canned lentils, drained and rinsed (see notes for lentil cooking instructions, if needed)
  • 2 cups cooked chickpeas or from canned chickpeas, drained and rinsed
  • 2 cups cherry tomatoes, halved
  • 2 shallots, sliced
  • 2 avocados, skin removed, pitted and sliced
  • 1 cup fresh chopped parsley
  • Handful pitted kalamata olives
  • Sprinkle crumbled feta cheese, optional

For the Dressing

INSTRUCTIONS

  1. Cook Zucchini. Place in a steamer and steam until tender
  2. Prepare dressing. Add the dressing ingredients to a jar. Close the lid tightly and give it a good shake. Set aside for now (but shake again before using).
  3. Assemble grain bowls. Divide the cooked farro, lentils, and chickpeas equally among four dinner bowls (it’ll come to 1/2 cup of each per bowl). Add cooked zucchini, tomatoes, shallots, avocado slices, parsley, and kalamata olives. Season lightly with ginger, pepper and more spice mix if preferred. Drizzle a bit of the dressing on top (about 2 tbsp per bowl). Finish with crumbled feta.
  4. Serve at room temperature or warm, if farro and pulses were just cooked. It’s best to mix the ingredients in each bowl to allow the dressing flavours to infuse. If you have a bit of dressing left, serve it alongside.

Notes

  • How to cook lentils. If you end up buying dried lentils at the bulk section of your grocery store, you can prepare them this way: rinse lentils with cold water, no need to soak. Combine 1 cup lentils with 2.5 cups water. Bring to a boil, then let simmer for 20 minutes or until tender. Add pinch of salt.

adapted from   https://www.themediterraneandish.com/mediterranean-grain-bowls-recipe-with-lentils-and-chickpeas/

NB1 Farro is a grain and may not be suitable for all diabetics,

About Farro

  • Farro is not only incredibly easy to prepare it is also an extremely versatile grain forming the healthy foundation for a salad, breakfast cereal, or a wholesome addition to soups and or pilaf
  • Farro is one of the oldest cultivated grains consumed by humans for over 5,000 years
  • Pearled Farro has the hull removed which shortens the cooking time and makes faro a convenient way to add more whole grains to your diet
  • Farro is high in fibre, is high in protein and a great source of complex carbohydrates

https://www.amazon.com/Natures-Earthly-Choice-Organic-Ounces/dp/B00NVCUJR8/ref=as_li_ss_tl?ie=UTF8&qid=1514825724&sr=8-5&keywords=whole+grain+organic+farro&linkCode=sl1&tag=themedidish-20&linkId=56febdcb04b478456757dc15e5fccfe2

fish and salsa

Mediterranean Pan Seared Sea Bass Recipe with a Garlic Bell Pepper Medley

INGREDIENTS

  • 4 pieces Sea Bass fillet, no skin (any fin fish can be used.)
  • Extra virgin olive oil
  • 1 Green Bell Pepper, cored and chopped
  • 1 Red Bell Pepper, cored and chopped
  • 3 Shallots, chopped
  • 4 garlic cloves, minced
  • 1/2 cup pitted Kalamata olives, halved or chopped
  • 1/2 lemon, juice off
  • 2-3 cups cooked rice or pearl couscous or orzo pasta, prepared according to package (optional) NB1

Spice Mixture 

  • 1/2 tbsp ground coriander
  • 1/2 tbsp garlic powder
  • 1 tsp Aleppo pepper
  • 1 tsp ground cumin
  • 1/2 tsp black pepper

INSTRUCTIONS

  1. In a small bowl, combine the spices to make the spice mixture. Set aside for now.
  2. In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
  3. Add the bell peppers, shallots, and garlic. Season with 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
  4. Pat fish dry and season with the remaining spice mixture on both sides as well.
  5. In a large stoneware fry pan heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well.
  6. Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or basmati rice, if you like a salad.

Nutrition Facts

Serving Size 6-oz Fillet with Pepper Medley (Does not include couscous or pasta)

Serves 4

Amount Per Serving
Calories 312
% Daily Value*
Total Fat 25.9g 40%
Trans Fat 0g
Sodium 623.1mg 26%
Total Carbohydrate 11.6g 4%
Sugars 5.2g
Protein 10.9g 22%
  • Vitamin A 9%
  • Vitamin C 166%
  • Calcium 4%
  • Iron 8%
  • Vitamin D 1%
  • Magnesium 10%
  • Potassium 12%
  • Zinc 4%
  • Phosphorus 14%
  • Thiamin (B1) 8%
  • Riboflavin (B2) 8%
  • Niacin (B3) 8%
  • Vitamin B6 28%
  • Folic Acid (B9) 12%
  • Vitamin B12 2%
  • Vitamin E 5%
  • Vitamin K 11%

NB1 Some T2 diabetics may prefer a salad

Adapted from https://www.themediterraneandish.com/mediterranean-pan-seared-sea-bass-recipe/

beetroot 2

ROASTED BEETROOT AND KALE SALAD

  • Yield: 6
  • Category: Salad
  • Cuisine: Mediterranean
  • In moderation for diabetics

Ingredients

  • 1 bunch kale, washed, dried, ribs removed, roughly chopped
  • 6 beetroots, washed, dried and peeled
  • 1/2 tsp dried rosemary
  • 1/2 tsp garlic powder
  • ginger and pepper
  • olive oil
  • 1/4 medium red onion, thinly sliced
  • 1-2 tbsp. slivered almonds, toasted

Lemom Vinaigrette

  • 1/4 cup olive oil
  • 1 1/2 lemon, juice of
  • 1/4 tsp garlic powder
  • 1 tsp dried rosemary
  • ginger and pepper

Instructions

  1. Preheat oven to 400 F/ 200 C.
  2. Prepare ingredients as indicated above.
  3. Toss kale with ginger, pepper and a little olive oil. Place on a lightly oiled baking sheet. Roast in oven for a brief five minutes. Remove from heat and set aside.
  4. Take peeled beets and cut them into wedges. Place on a lightly oiled baking sheet. Sprinkle with rosemary, garlic powder, ginger and pepper. Toss with a little olive oil making sure beets are well-coated with the olive oil and spices.
  5. Place the beets on the middle rack of the 400 F/200 C-heated oven. Roast for 45 minutes, tossing/turning beets twice.
  6. While beets are roasting, make the lemon vinaigrette. Simply mix vinaigrette ingredients in a small bowl, whisk to combine. Set aside.
  7. When beets are tender to your liking, remove from oven and let them cool slightly.
  8. In a medium salad bowl, combine kale, beets and sliced red onions. Dress your salad with the lemon vinaigrette, and toss together. Garnish with the toasted slivered almonds. Enjoy!

Chicken salad 2

GREEK CHICKEN BAKE

INGREDIENTS

Serves 4

  • 8 plump, free range skinless chicken thighs or 4 skinless chicken breasts
  • 1 head of garlic, halved
  • 2 red onions, cut into wedges
  • 100g Calamata olives
  • olive oil, to drizzle
  • 2 tsp dried oregano
  • salt & pepper to taste
  • juice of 1 lemon

INSTRUCTIONS

  1. Pre-heat the oven to 180°c.
  2. Place the chicken in a oven-proof pan/dish and add the red onion wedges, sliced head of garlic and calamata olives.
  3. Sprinkle over the dried oregano, season to taste and drizzle over the olive oil and lemon juice.
  4. Place it in the oven and allow to roast for 20-25 minutes until the chicken is cooked.
  5. Serve with a salad and lemon wedges.

Adapted from https://fitbodymag.net/greek-chicken-bake-tzatziki/

chicken salad 6

ONE-PAN GREEK CHICKEN

INGREDIETS

  • 2 Tbsp. olive oil
  • 8 bone-in skin-off omega-3 chicken thighs (any chicken cuts can be used)
  • Ginger, to taste
  • pepper, to taste
  • 8 garlic cloves
  • 1 large onion, diced
  • 1 cup artichoke hearts, roughly chopped
  • 1 cup green beans, cut into 2″ pieces
  • 1 lemon, thinly sliced
  • juice of 1 lemon
  • 1 Tbsp. dried oregano
  • 1 cup water
  • 1/2 cup mixed Greek olives
  • 1/4 cup feta crumbles, for garnish

INSTRUCTIONS

  1. Preheat oven to 350F/180C degrees.
  2. In a large, oven-proof skillet heat olive oil until shimmering. Season chicken thighs on both sides with ginger and pepper then add to skillet. Brown chicken about 4 minutes. Flip thighs over and add 4 whole garlic cloves. Let cook about 2 minutes until garlic begins to brown. Turn garlic to prevent burning. Remove thighs and garlic to a plate and set aside. Repeat with remaining thighs and garlic.
  3. Remove any fat from pan then add 1 tablespoon fat back to pan. Add onion and cook until softened, about 3–4 minutes. Add artichoke hearts, green beans, lemon slices and oregano and cook another 3 minutes. Pour water into pan and scrape up any brown bits. Place the chicken thighs and garlic back into pan along with the Greek olives and add juice of second lemon to pan. Transfer to oven and cook 50–55 minutes until chicken is cooked through.
  4. Crumble feta cheese over the dish and take entire pan to the table. Serve solo or with rice, pasta and/or a salad.

Adapted from http://everydaydishes.com/simple-food-recipes/one-pan-green-chicken/

med tuna salad

MEDITERRANEAN TUNA SALAD

Ingredients

For the Zesty Dijon Mustard Vinaigrette

  • 2 1/2 tsp good quality Dijon mustard
  • Zest of 1 lime
  • 1 1/2 limes, juice of
  • 1/3 cup olive oil
  • 1/2 tsp sumac
  • Pinch of salt and pepper
  • 1/2 tsp crushed red pepper flakes, optional

For the Tuna Salad

  • 3 5-ounce cans tuna in spring water (Fresh and steamed if possible flacked)
  • 2 1/2 celery stalks, chopped
  • 1/2 English cucumber, chopped
  • 4-5 whole small radishes, stems removed, chopped
  • 3 green onions, both white and green parts, chopped
  • 1/2 medium-sized red onion, finely chopped
  • 1/2 cup pitted Kalamata olives, halved
  • 1 bunch of parsley, stems removed, chopped (about 1 cup chopped fresh parsley)
  • 10-15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup chopped fresh mint)
  • Six slices heirloom tomatoes for serving

Instructions

  1. To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, ginger and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
  2. To make the tuna salad, in a large salad bowl, combine the 3 5-oz cans of tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
  3. Dress the tuna salad with the zesty mustard vinaigrette. Mix again to make sure the tuna salad is evenly coated with the vinaigrette. Cover and refrigerate for half an hour before serving.
  4. When ready to serve, toss the salad gently to refresh. Transfer to a serving platter with a side of multigrain pita bread and sliced heirloom tomatoes. If you like, serve a portion of the tuna salad over the sliced heirloom tomatoes. Enjoy!

Adapted from https://www.themediterraneandish.com/mediterranean-tuna-salad/

chicken and greens

ITALIAN ONE POT CHICKEN

Ingredients

  • 4 large chicken cutlets (boneless skinless chicken breasts cut into 1 cm thin cutlets)
  • 1 tbsp dried oregano, divided
  • 1 tsp salt, divided
  • 1 tsp black pepper, divided
  • 1/2 cup all-purpose flour, more for later (use your favorite diabetic friendly flour or multigrain bread crumbs can be left out)
  • Extra Virgin Olive Oil
  • 8 oz Baby Bella mushrooms, cleaned, trimmed, and sliced
  • 1 handful cherry tomatoes, halved
  • 2 tbsp chopped fresh garlic
  • 1/2 cup white wine
  • 1 tbsp freshly squeezed lemon juice (juice of 1/2 lemon)
  • 3/4 cup water
  • Handful baby spinach or any other in season green vegetable (optional)

Instructions

  1. Pat chicken cutlets dry. Season on both sides with 1/2 tbsp dried oregano, 1/2 tsp ginger and 1/2 tsp black pepper. Coat the chicken cutlets with the flour; dust off excess. Set aside briefly.
  2. Heat 2 tbsp. olive oil in a large stoneware fry pan with a lid. Brown the chicken cutlets on both sides (3 minutes or so). Transfer the chicken cutlets to a plate for now.
  3. In the same skillet, add more olive oil if needed. Add the mushrooms and saute briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining 1/2 tbsp oregano, and 1/2 tsp pepper, and 2 tsp flour (optional). Cook for another 3 minutes or so, stirring regularly.
  4. Now add the white wine, cook briefly to reduce just a little; then add the lemon juice and water.
  5. Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat for 3-4 minutes, then reduce the heat to medium-low. Cover and cook for another 8 minutes or until the chicken is fully cooked.
  6. If you like, stir in a handful of baby spinach just before serving. Enjoy hot with your favorite small pasta like orzo and a crusty Italian bread!

Adapted from https://www.themediterraneandish.com/italian-skillet-chicken-tomatoes-mushrooms/

MEDITERRANEAN EGGPLANT BRUSCHETTA WITH GOAT CHEESE

INGREDIENTS

  • 1 medium eggplant, chopped into rustic cubes
  • 1/2 red capsicum, chopped into rustic cubes
  • 1/2 cup kalamata olives, pitted, cut in half
  • 1/2 cup grape tomatoes
  • 3/4 cup of button mushrooms – rustic cubes
  • 1 clove of garlic
  • Uncut fresh sourdough bread – cut two 2.5cm thick slices NB1
  • 1-2tbsp Olive oil
  • 2 tbsp. of soft goat cheese
  • 1/2 cup of rocket
  • 2-4 tsp of balsamic glaze to serve (optional)

INSTRUCTIONS

  1. Brush or drizzle a small amount of the olive oil on one side of each slice of bread.
  2. Remove the skin from the clove of garlic and cut it in half.
  3. Wipe the cut side of the garlic clove all over the oiled side of the slices of bread, and then thinly slice the two halves of the garlic clove.
  4. Heat a large frying pan to a high temperature, add the mushroom garlic and eggplant as well as 1 tbsp. of the olive oil.
  5. The mushrooms and eggplant will soak up much of the oil, so you will likely need to add more.
  6. Fry the mushrooms and eggplant until they gain some colour then add the grape tomatoes, olives and capsicum.
  7. Allow the vegetables to fry for a few minutes and turn off the heat.
  8. Meanwhile, heat a griddle pan to a medium temperature and grill the oiled side of the bread until lightly charred.
  9. Arrange the grilled sourdough on the plate and top with vegetable mix, rocket and crumbled goats cheese then drizzle with balsamic glaze.

Nutrition Information (per serve)

Energy 2242 kJ (536 calories)
Protein 10g
Total Fat 33g
Carbohydrates 40g
Saturated Fat 8g
Sugars 19g
Dietary Fibre 12g
Sodium 700mg

Adapted from https://daa.asn.au/recipes/mediterranean-style-eggplant-bruschette-with-goats-cheese/

NB1 Some claim that sourdough bread is a good choice for diabetics as the yeast in it consumed all available sugars in the fermentation process

Sourdough bread better for blood sugar control

http://www.sheknows.com/health-and-wellness/articles/804898/sourdough-bread-better-for-blood-sugar-control

salad

MEDITERRANEAN CHOPPED SALAD

INGREDIENTS

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh oregano, chopped, plus extra for garnish
  • â…› teaspoon salt/ginger powder, or to taste
  • Ground black pepper, to taste
  • ½ cup garbanzo beans, soaked overnight, cooked rinsed and drained
  • 1 large cucumber, peeled and chopped
  • 2 cups small cherry or grape tomatoes, cut in half
  • 1 cup red, yellow, or orange bell peppers, chopped
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1 cup crumbled feta cheese
  • Optional: ½ cup chopped red onion

INSTRUCTIONS

  1. Make the vinaigrette: Combine olive oil, lemon juice, oregano, salt/ginger, and pepper in a small glass jar. Shake well with lid on to combine ingredients.
  2. Make the salad: Pour the garbanzo beans in a large salad or mixing bowl. Chop the cucumber, tomatoes, bell peppers, olives, and optional red onions. Add all the vegetables to the bowl with the garbanzo beans.
  3. Add the feta cheese to the beans and vegetables and pour the salad dressing on top. Mix well to combine ingredients. Top with additional oregano, if desired, before serving.

Adapted from https://www.verywell.com/mediterranean-chopped-salad-4138382?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

Chickpea and Spinach Salad with Avocado

CHICKPEA AND SPINACH SALAD WITH AVOCARDO INGREDIENTS

  • ½ kg of boiled drained and rinsed chickpeas
  • 3 tomatoes, chopped
  • 1 avocado, sliced
  • 1 onion, sliced
  • 1 cup mushrooms, sliced
  • ½ kg fresh spinach
  • 1 red pepper, chopped
  • 1 bunch fresh cilantro, chopped
  • ginger and pepper
  • 1/2 cup of extra virgin olive oil
  • balsamic vinegar

INSTRUCTIONS

  1. Place the chickpeas, tomatoes, avocado, onion, mushrooms, spinach, red pepper and cilantro in a bowl. Add salt and pepper to taste.
  2. Add olive oil and balsamic vinegar to taste.
  3. Mix well and serve.

https://www.mediterraneanliving.com/recipe-items/koulas-salad/   MEDITERRANEAN CHICKPEA SALAD WITH FRIED EGGPLANT. Ingredients

  • 1 large eggplant, thinly sliced (no more than 1/4 inch in thickness)
  • Salt
  • oil for frying, preferably extra virgin olive oil
  • 1 cup cooked or canned chickpeas, drained
  • 3 tbs. mixed herbs, divided
  • 3 Roma tomatoes, diced
  • 1/2 English cucumber, diced
  • 1 small red onion, sliced in 1/2 moons
  • 1 cup chopped parsley
  • 1 cup chopped dill

For the Garlic Vinaigrette:

  • 1-2 garlic cloves, minced
  • 1 large lime, juice of
  • 1/3 cup virgin olive oil
  • Ginger + Pepper

Instructions

  1. Place the sliced eggplant on a large tray and sprinkle generously with salt. Let it sit for 30 minutes (the eggplant will “sweat out” its bitterness as it sits.)
  2. Now line another large tray or baking paper.
  3. Pat the eggplant dry. In a large non-stick frypan add a tbs. olive oil. Heat on medium-high until the oil is hot. Now fry the eggplant in the hot oil in batches (do this carefully). When the eggplant slices turn golden brown on one side, turn over and fry on the other side. Remove the eggplant slices and arrange them on the paper towel-lined tray to drain and cool.
  4. Once cooled, assemble the eggplant on a serving dish. Sprinkle with 1 tbsp. mixed herbs
  5. In a medium mixing bowl, combine the tomatoes, cucumbers, chickpeas, red onions, parsley and dill. Add the remaining mixed herbs.
  6. In a small bowl, whisk together the vinaigrette ingredients. Drizzle 2 tbsp of the salad dressing over the fried eggplant; pour the remaining dressing over the chickpea salad and mix.
  7. Add the chickpea salad to the serving dish with the fried eggplant. Serve with pita bread and other sides like hummus.

Adapted from https://www.themediterraneandish.com/mediterranean-chickpea-salad-with-zaatar-fried-eggplant/

SHREDDED ITALIAN PORK STEW

INGREDIENTS

  • 2 medium sweet potatoes, peeled and cubed
  • 2 cups chopped fresh kale
  • Any other in season vegetables
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 boneless pork shoulder butt roast any visible fat removed. (1 to 1/1/2 kg) (Any lean meat can be used)
  • 1 can (14 ounces) white kidney or cannellini beans, rinsed and drained
  • 1-1/2 teaspoons Italian seasoning
  • 1/2 teaspoon ginger
  • 1/2 teaspoon pepper
  • 3 cups water
  • Sour cream, optional

INSTRUCTIONS

  1. Place the sweet potatoes, kale, onion, other vegetables and garlic in a slow cooker. Place meat on vegetables. Add the beans and seasonings. Pour water over top. Cover and cook on low for 8-10 hours or until meat is tender.
  2. Remove meat; cool slightly. Skim fat from cooking juices. Shred pork with two forks and return to slow cooker; heat through.
  3. Garnish servings with sour cream if desired.

Yield: 9 servings.

Nutritional Facts

1-1/2 cups (calculated without sour cream): 283 calories, 13g fat (5g saturated fat), 78mg cholesterol, 860mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 24g protein.

Adapted from https://www.tasteofhome.com/recipes/italian-shredded-pork-stew?trkid=soc-toh-facebook

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