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MEDITERRANEAN II

—

by

Philip Archer
in

SPICE BLENDS

Baharat

  • 4 tablespoons ground black pepper
  • 2 tablespoons ground coriander
  • 2 tablespoons ground cinnamon
  • 2 tablespoons ground cloves
  • 3 tablespoons ground cumin
  • 1 teaspoon ground cardamom
  • 4 teaspoons ground nutmeg
  • 4 tablespoons paprika

Za’atar

  • 2 tablespoons dried oregano, preferably Greek or Turkish
  • 2 tablespoons sumac
  • 2 tablespoons sesame seeds
  • 1 tablespoon dried marjoram or additional oregano
  • 1 tablespoon dried thyme

Ethiopian Berbere

  • 2 tablespoons ground paprika
  • 2 teaspoons ground allspice
  • 2 teaspoons ground cardamom
  • 2 teaspoons ground cinnamon
  • 2 teaspoons ground cloves
  • 2 teaspoons ground coriander
  • 2 teaspoons ground nutmeg
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground fenugreek
  • 1 teaspoon cayenne powder

Ras el Hanout

  • 2 teaspoons ground ginger
  • 2 teaspoons ground cardamom
  • 2 teaspoons ground mace
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground allspice
  • 1 teaspoon ground coriander
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground white pepper
  • 1/2 teaspoon ground cayenne pepper
  • 1/2 teaspoon ground anise seed
  • 1/4 teaspoon ground cloves

Dukkah

  • ½ cup hazelnuts, crushed
  • 3 tablespoon almonds, crushed
  • 4 tablespoon white sesame seeds
  • 3 tablespoon shelled pistachios
  • 1 tablespoon fennel seeds
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper

Dry Chimichurri

  • 1 tablespoon dried parsley
  • 1 tablespoon dried onion flakes
  • 1 teaspoon dried oregano
  • 1 teaspoon dry garlic granules
  • 1 teaspoon red chili pepper flakes
  • 1 teaspoon dry basil
  • 1 teaspoon paprika or 1 teaspoon Spanish smoked paprika
  • 1⁄2 teaspoon bay laurel powder (bay leaf) or 1/2 teaspoon flaked bay laurel leaf (bay leaf)

CRUSTLESS GREEK ZUCCHINI TART

INGREDIENTS

  • 2 lbs/ 900 g zucchini about 4 medium.
  • 1 yellow onion, chopped.
  • 1 clove garlic finely chopped.
  • 1/4 cup olive oil, plus 1 teaspoon
  • 4 green onions, chopped.
  • 4 eggs beaten.
  • 1 ½ cups crumbled Greek feta patted dry with paper towels.
  • 1 cup grated Graviera cheese see notes.
  • 1/4 cup fresh dill, chopped.
  • 1/4 cup fresh parsley, chopped.
  • 1 tbsp fresh mint, chopped.
  • 2 tsp salt (divided)
  • 1/2 tsp pepper
  • 1/2 tsp dry oregano
  • 1 tsp baking powder
  • 3 tbsp fine semolina (divided) (or cornmeal)

INSTRUCTIONS

  1. Wash and dry zucchini and then grate them with the skin on. Set the grated zucchini in a colander, mix in 1 teaspoon of salt, and set aside to drain for 20-30 minutes.
  2. Preheat oven to 180°C (160°C fan)/350°F/gas 4
  3. Heat 1 teaspoon of olive oil in a large frying pan and sauté the onion until softened and slightly caramelized. Add the garlic and sauté for an additional minute, being careful not to burn the garlic. Add the drained zucchini and cook for approximately 3 minutes or until any remaining liquid has been cooked off. Next add the fresh herbs and green onions. Cook for an additional minute, stirring well. Allow to cool.
  4. Mix the dry ingredients together in a separate large bowl.
  5. Add the zucchini mixture into the bowl with the dry ingredients and then add the eggs, cheeses (reserve 1 tbsp of each cheese for the top), and 1/4 cup of olive oil.
  6. Lightly grease a baking pan, and sprinkle 1 tablespoon of semolina on the bottom of the pan. Pour in the batter. Sprinkle a couple of tablespoons of the cheeses on top of the mixture.
  7. Place your baking pan onto a separate baking sheet (to catch any drips, if they’re any)
  8. Bake on bottom rack for 50-55 minutes, until golden brown on top. Let cool for 10-15 minutes before serving. If you do not end up serving all of the pieces right away, remove the leftover pieces from the pan, and place them on a wire rack to fully cool (this is to avoid getting them super soggy).
  9. Enjoy!

Notes

Leftovers make for a great breakfast!

Adapted from Crustless Greek zucchini tart – Mia Kouppa, Greek recipes etc…

GREEK SALAD

INGREDIENTS

  • tomatoes
  • red onion
  • bell pepper
  • cucumber
  • capers
  • oregano
  • feta
  • extra virgin olive oil
  • Kalamata olives
  • fresh squeeze of lemon

The dressing is simply a drizzle of a very good extra virgin olive oil and a squeeze of lemon. Salt and pepper optional.

AYRAN (Turkish Yogurt Drink)

INGREDIENTS

  • 500 ml cold water.
  • 500 g Greek yogurt or plain natural yogurt.
  • ice cubes (optional).

INSTRUCTIONS

  1. Place the yogurt in a large jug along with most of the cold water. 
  2. Depending on the thickness of the yogurt, and also how thick you want your drink, you might need to adjust the amount of water stated in the recipe.
  3. Mix well until there are no lumps.
  4. Add some ice cubes if you want it extra cold and refreshing. 
  5. Serve in a glass or a pitcher and garnish with fresh mint leaves for extra freshness.
  6. For extra foamy and creamy ayran, you can use a blender or a stick blender. All you need to do is to place water and yogurt in a blender and blend until smooth and frothy.

NUTRITION

Calories: 76kcal Carbohydrates: 5g Protein: 13g Fat: 0.5g Saturated Fat: 0.1g Polyunsaturated Fat: 0.01g Monounsaturated Fat: 0.1g Trans Fat: 0.01g Cholesterol: 6mg Sodium: 336mg Potassium: 176mg Sugar: 4g Vitamin A: 5IU Calcium: 139mg Iron: 0.1mg

Adapted from Ayran (Turkish Yogurt Drink) – Cooking Gorgeous (cookingorgeous.com)

GREEK YOGURT MAINATED CHICKEN

INGREDIENTS

Greek Yogurt Marinade

  • 1/2 cup Greek yogurt unflavoured and unsweetened unflavoured and unsweetened
  • 2 Tablespoons olive oil
  • 1 lemon juiced & zested (approximately 2 Tbsp. lemon juice and 1 tsp. lemon zest)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon dill
  • 1/4 teaspoon oregano
  • 1/4 teaspoon paprika
  • 1/4 teaspoon pepper

Chicken

  • 1.5 lbs./ 680 g chicken thighs or substitute breasts

INSTRUCTIONS

  1. Zest and juice the lemon. Measure out the yogurt and spices. Mix all the marinade ingredients together in a medium sized bowl until fully combined.
  2. Set the chicken in a rimmed glass or plastic container (not reactive metal).
  3. Tip: If I’m planning to cook the chicken today or tomorrow, I prefer to marinate it in a casserole dish. If planning to freeze the marinated chicken for later, use large sized, freezer-safe ziplock bag.
  4. Pour the marinade onto the chicken, turning the chicken so that it’s completed coated on all sides.
  5. Cover and set the chicken in the refrigerator for Chicken should marinate for at least 30 minutes but can marinate for 18-24 hours. Store the chicken covered in the refrigerator while it marinates.
  6. Remove the chicken from the marinade. You don’t need to scrape off the marinade, just allow the excess liquid to drip off.
  7. Heat the oil in a heavy-bottomed skillet over medium heat. Place the chicken skin side down and cook for 6-8 minutes per side. The meat should easily release from the pan when it’s ready to be flipped.

Nutrition Facts

Greek Yogurt Marinated Chicken

Amount Per Serving

Calories 461 Calories from Fat 315

% Daily Value*

Fat 35g 54%

Saturated Fat 9g 56%

Trans Fat 0.1g

Polyunsaturated Fat 7g

Monounsaturated Fat 17g

Cholesterol 168mg 56%

Sodium 287mg 12%

Potassium 434mg 12%

Carbohydrates 5g 2%

Fiber 1g 4%

Sugar 2g 2%

Protein 31g 62%

Calcium 53mg 5%

Vitamin C 14mg 17%

Vitamin A 204IU 4%

Iron 1mg 6%

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

Adapted from Greek Yogurt Marinated Chicken with Lemon & Herbs – Diabetes Daily

BROILED CHICKEN (Κότα ψητή)

INGREDIENTS

  • 5 chicken drumsticks, with thighs still attached.
  • 1 tbsp ginger
  • 1 tbsp dried Greek oregano
  • 1/2 tbsp paprika
  • 1/4 cup fresh lemon juice
  • 1/4 cup Greek olive oil

INSTRUCTIONS

  1. Boil a large pot of water and add the chicken to it. Boil for about 30 minutes. Drain and discard the water. Wash your pot and reboil a large pot of water. Add the chicken to the fresh water and boil for an additional 30 minutes.
  2. Remove the chicken from the pot. Sprinkle it with ginger oregano and paprika.
  3. Turn your oven on to grill.
  4. Place your chicken pieces on the rack of a roasting pan. Add about 1/2 cup of water to the bottom of the pan (about 1 inch/ 2.5 cm deep). Grill your chicken for 10 minutes. Flip the pieces over carefully and broil for an additional 10 minutes, until they are golden brown on all sides. Place your chicken on a platter and pour the lemon juice and olive oil over the chicken.
  5. Enjoy!

Nutrition

Calories: 441 kcal | Carbohydrates: 1g | Protein: 27g | Fat: 36g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 108mg | Sodium: 1871mg | Potassium: 293mg | Fiber: 0.1g | Sugar: 0.5g | Vitamin A: 240IU | Vitamin C: 10mg | Calcium: 18mg | Iron: 1mg

Adapted from the Broiled chicken (Κότα ψητή) – Mia Kouppa

CHICKEN WITH LEMON AND OREGANO (Kotopoulo riganato)

INGREDIENTS

  • 1 chicken, cut into 8-10 pieces, skin on
  • 2 tbsp dry Greek oregano
  • 1 tbsp ginger
  • ¼ teaspoon pepper
  • 1 cup olive oil approximately, for frying.
  • ½ cup freshly squeezed lemon juice
  • 2 teaspoons flour
  • ⅔ cup water

INSTRUCTIONS

  1. Sprinkle the ginger and pepper all over the chicken pieces, followed by the oregano. Set aside for a few minutes.
  2. Cut the chicken, into 8-10 pieces, skin on,
  3. Pour olive oil into a large deep frying pan. 1 cup olive oil.
  4. Heat the olive oil on medium heat and begin frying your chicken pieces until they are browned on all sides; this should take about 7-10 minutes total. Avoid overcrowding your pan; you will probably have to brown your chicken in two batches.
  5. Transfer the browned chicken to a large pot or wok.
  6. Strain the oil that you used to fry the chicken and pour it over the chicken in the pot.
  7. In a small bowl whisk together the lemon juice and the flour until there are no clumps and then add in the water and stir to combine. Pour this over the chicken.
  8. Cover your pot and bring to a boil and then reduce the heat to medium-low. Cook for 20-25 minutes or until your chicken is cooked through.
  9. Serve your chicken with the sauce from the pot poured over it.
  10. Enjoy!

 Nutrition

Calories: 459kcal | Carbohydrates: 0.4g | Protein: 18g | Fat: 43g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 27g | Trans Fat: 0.1g | Cholesterol: 71mg | Sodium: 953mg | Potassium: 182mg | Fiber: 0.03g | Sugar: 0.001g | Vitamin A: 134IU | Vitamin C: 2mg | Calcium: 12mg | Iron: 1mg

Adapted from Chicken with lemon and oregano (Kotopoulo riganato) – Mia Kouppa

GREEK ROAST LEG OF LAMB

INGREDIENTS

  • 1 leg of lamb, bone-in.
  • 10 or more garlic cloves, cut into slivers.
  • 2 onions, quartered.
  • freshly ground black pepper
  • 2 sprigs of fresh rosemary
  • 1 cup of water
  • 1/3 cup fresh lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons dried crushed oregano.

INSTRUCTIONS

  1. Preheat the oven to 350 °F, 180 °C.
  2. Use a sharp knife to cut slits into the leg of lamb. Stick the garlic slivers into the slits.
  3. Place the lamb in a large roasting pan.
  4. Combine the lemon juice and olive oil together and pour it all over the lamb. Season the lamb on both sides with pepper, and oregano.
    Add the rosemary sprigs and the onions to the pan. Pour the water into the pan.
  5. Cover the lamb with a sheet of parchment paper and then tightly with aluminium foil.
  6. Bake for 3-4 hours or until the meat is soft and almost falling off the bone.
  7. Remove the foil and parchment and place the pan back into the oven and onto the middle rack. Turn the broiler element on and broil for 5-10 minutes or until the top is golden. Keep a close eye on it so that the lamb does not burn.
  8. Serve

Adapted from Greek Roast Leg of Lamb – Dimitras Dishes

GREEK SALAD

INGREDIENTS

  • 1 romaine lettuce head, chopped.
  • 1/2 medium red onion thinly sliced.
  • 1/2 bell pepper, (any colour), chopped.
  • 1 cup cherry or grape tomatoes, halved (or slice heirlooms when in season)
  • 1 English cucumber, sliced.
  • 1 avocado, peeled, pitted and sliced.
  • 1/2 cup kalamata olives, sliced into thirds.
  • 4 oz feta cheese, crumbled.

Greek Dressing Ingredients:

  • 3 Tbsp EVO 
  • 3 Tbsp lemon juice, (from 1 large lemon)
  • 1 garlic clove pressed or finely minced.
  • 1/4 tsp black pepper

INSTRUCTIONS

  1. Rinse, chop and spin dry romaine lettuce and transfer to a large salad bowl. 
  2. Add remaining salad ingredients to the bowl: sliced red onion, sliced bell peppers, halved tomatoes, diced cucumber, diced avocado, kalamata olives, and feta cheese.
  3. Combine all Greek dressing ingredients in a mason jar and shake to combine. Just before serving, drizzle dressing over the salad to taste and toss to combine.

Nutrition Facts

Amount Per Serving

Calories 203 Calories from Fat 153

% Daily Value*

Fat 17 g 26%

Saturated Fat 4 g 25%

Cholesterol 16 mg 5%

Sodium 587 mg 26%

Potassium 355 mg 10%

Carbohydrates 9 g 3%

Fiber 3 g 13%

Sugar 3 g 3%

Protein 4 g 8%

Vitamin A 1065 IU 21%

Vitamin C 27 mg 33%

Calcium 116 mg 12%

Iron 0.8 mg 4%

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

Adapted from the Greek Salad Recipe (VIDEO) – NatashasKitchen.com

MEDITERRANEAN ROASTED ARTICHOKE

INGREDIENTS

  • 3 large globe artichokes
  • 3 tsp lemon juice
  • Salt and black pepper
  • Extra virgin olive oil
  • 6 garlic cloves, peeled.
  • 1 small shallot, thinly sliced.
  • 1 tbsp capers
  • Crumbled feta cheese to taste.

For the Vinaigrette 

  • Same 6 garlic cloves roasted earlier with the artichoke (see above ingredients)
  • ½ cup chopped fresh dill
  • ¼ cup fresh lemon juice
  • Ginger and Black Pepper

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
  2. To clean artichokes, first, cut off the stem/stalk. Peel off the tough outer layers by hand. When you reach the softer layers, use a serrated knife to cut off about ¾ inches/ 2 cm from the top. Now, cut artichoke in half length-wise. Then, using a spoon, remove the fuzzy choke on the inside.
  3. Carefully open the foil pouches using tongs. Remove the roasted garlic from the center of artichoke and close the foils back until ready to serve. Let garlic cool.
  4. In the bowl of a small food processor, add the roasted garlic with the remaining vinaigrette ingredients. Pulse until smooth.
  5. Remove the artichokes from foil. Arrange on a serving platter, generously drizzle the roasted garlic-dill vinaigrette. Top with shallots, capers and crumbled feta cheese. Enjoy!

Nutrition Facts

Serves 6

Amount Per Serving
Calories 116
% Daily Value*
Total Fat 7.6g 10%
Saturated Fat 1.3g
Trans Fat 0g
Sodium 125.7mg 5%
Total Carbohydrate 12g 4%
Sugars 1.6g
Protein 3.3g 7%
Vitamin A1% Vitamin C20% Calcium4% Iron7% Magnesium13% Potassium8% Zinc5% Phosphorus7% Thiamin (B1)6% Riboflavin (B2)6% Niacin (B3)6% Vitamin B69% Folic Acid (B9)16% Vitamin B121% Vitamin E1% Vitamin K

Adapted from Easy Roasted Artichoke Recipe (Mediterranean style) | The Mediterranean Dish

BRUSCHETTA CHICKEN

INGREDIENTS

FOR THE BRUSCHETTA:

  • 1 ½ cups cherry tomatoes, halved.
  • 3 cloves garlic, minced.
  • ½ small red onion, chopped
  • ½ cup chopped basil
  • ½ teaspoon salt

INSTRUCTIONS

  1. Add the chicken breasts to a baking dish.
  2. Add the oil, balsamic vinegar, garlic, Italian seasoning, and salt to a small bowl and whisk to combine. Pour over the chicken and turn to coat.
  3. Let chicken set for 10 minutes while the oven heats to 425° F (220° C).
  4. Place chicken in the oven and bake for 25-30 minutes or until chicken is cooked
  5. While the chicken is baking, add all of the ingredients for the bruschetta to a bowl and toss to combine.
  6. When chicken is cooked through, remove from the oven and top with the mozzarella.
  7. Pour the bruschetta over the chicken and return to the oven for 5 minutes to melt the cheese and warm the tomatoes.

Nutrition Information:

YIELD: 4 SERVING SIZE: 1
Amount Per Serving: Calories: 355 Total Fat: 18 g Saturated Fat: 6 g Trans Fat: 0 g Unsaturated Fat: 10 g Cholesterol: 64 mg Sodium: 833 mg Carbohydrates: 6 g Net Carbohydrates: 5 g Fiber: 1 g Sugar: 3 g Protein: 45 g

MOROCCAN STYLE LAMB CHOPS

INGREDIENTS

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon ground coriander

1/8 teaspoon ground cinnamon

1/8 teaspoon ground red pepper

4 center-cut lamb loin chops, cut 1 inch/ 25 mm thick (about 1 pound /450 g total)

2 cloves garlic, minced.

INSTRUCTIONS

  1. Prepare grill or preheat broiler.
  2. Combine oil, cumin, coriander, cinnamon, and red pepper in small bowl; mix well. Rub or brush oil mixture over both sides of lamb chops. Sprinkle garlic over both sides of lamb chops.
  3. Grill on covered grill, or broil 4 to 5 inches from heat, 5 minutes per side for medium doneness.

Hint: This recipe also works well with an indoor, electric, countertop grill.

Nutrition of original

Calories: 173 calories,Carbohydrates: 1 g,Protein: 23 g,Fat: 8 g,Saturated Fat: 2 g,Cholesterol: 71 mg,Sodium: 510 mg, Fiber: 1 g

Exchanges per serving: 3 Meat.

Adapted from Moroccan-Style Lamb Chops – Diabetes Self-Management (diabetesselfmanagement.com)

SMOTHERED MEDITERRANEAN PORK CHOPS

INGREDIENTS

6-oz/ 170 g. boneless pork chops
½ t. garlic powder
Ginger and black pepper, to taste
¼ c. extra virgin olive oil, divided
2 T. fresh lemon juice
1-2 cloves fresh garlic, minced
1 t. dried oregano
½ t. dried thyme
¼ cup. Kalamata olives pitted and halved
1 cup. cherry or grape tomatoes, halved (optional)
3 oz./ 85 g Feta cheese, crumbled
½ medium red onion, thinly sliced
1 T. fresh parsley, chopped.

INSTRUCTIONS

  • Remove pork chops from refrigerator and pat dry with a paper towel. Lightly season both sides of each chop with the garlic powder, plus ginger and black pepper, as desired. Set aside.
  • Whisk together two tablespoons olive oil with the fresh lemon juice, garlic, oregano, and thyme in a large bowl. Add the Kalamata olives, tomatoes, and Feta cheese and toss to combine. Set aside.
  • Add one tablespoon olive oil to a large non-stick stoneware fry pan set over medium heat. Add the red onion and sauté, stirring occasionally, until the onion softens and starts to develop some colour, approximately 4-5 minutes.
  • Add the remaining olive oil and the seasoned pork chops to the skillet. Cooking until the chops are golden brown on each side, approximately 3-4 minutes per side.

Adapted from Smothered Mediterranean Pork Chops – wellnesssleuth

NAKED GREEK FETA-ZUCCHINI TURKEY BURGERS

5 oz/ 140 g grated zucchini, when squeezed 4 oz/ 120 g

1 lb/ 450 g 93% lean ground turkey

1/4 cup multigrain breadcrumbs

1 clove garlic, crushed

2 tbsp grated red onion

1 tbsp fresh oregano

3/4 tsp ginger and fresh pepper

1/4 cup crumbled feta cheese, 

  • Olive oil spray

For the salad:

  • 1 cucumber, diced
  • 3/4 cup quartered grape tomatoes (optional)
  • 2 tbsp chopped red onion
  • 1/3 cup kalamata olives, 
  • 1/4 cup roasted peppers, 
  • 2 tsp red wine vinegar
  • 1 tsp fresh oregano
  • 1 tsp olive oil
  • 1 tbsp crumbled feta.

INSTRUCTIONS

  1. Squeeze ALL the moisture from the zucchini with paper towels.
  2. In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, oregano, ginger and pepper. Mix well, add 1/4 cup of feta, mix and make 5 equal patties, not too thick so they cook in the center.
  3. Refrigerate until ready to cook.
  4. In a medium bowl combine the cucumber, tomato, red onion, vinegar, ginger and remaining Feta. Mix well.
  5. To cook indoors: Heat a large non-stick fry pan on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through.
  6. If grilling: Clean the grill well before cooking and oil the grates generously to prevent sticking. Cook the burgers on medium heat about 5 minutes on each side, or until no longer pink in the center.
  7. To serve, place the burger on a dish and top with 2/3 cup of salad.

Nutrition of original

Serving: 1burger + salad, Calories: 221 kcal, Carbohydrates: 10 g, Protein: 20 g, Fat: 11 g, Cholesterol: 73 mg, Sodium: 445 mg, Fiber: 2 g, Sugar: 1 g

Adapted from the Naked Greek Feta-Zucchini Turkey Burgers – Skinnytaste

BROCCOLI RABE WITH OLIVES & GARLIC

INGREDIENTS

  • 2 bunches broccoli rabe (about 2 pounds/ 900 g)
  • ¼ cup extra-virgin olive oil
  • 1 clove garlic, crushed and coarsely chopped
  • ½ small dried hot red chile pepper
  • 1/4 cup very small black olives (NiÀ§oise-type), pitted

INSTRUCTIONS

  1. Discard any coarse yellowing or wilted broccoli rabe leaves. Cut away tough stems, leaving the flowers and stalks and the tender young side leaves.
  2. Thoroughly wash, leaving some water still clinging to the leaves.
  3. Heat oil over medium heat in a deep pot, large enough to hold all the broccoli rabe. Add garlic and chile pepper; cook, stirring, just until the garlic starts to soften, 1 to 2 minutes.
  4. Add the broccoli rabe by the handful, letting it wilt a bit before adding more.
  5. Cover and cook, stirring occasionally, until it is tender and just a few spoons of liquid remain in the pan, 15 to 20 minutes. (The water on the leaves should be plenty for cooking but check the pan from time to time and add water if necessary.)
  6. Stir well to coat. Season with salt and stir in olives. Serve immediately.

Nutrition Facts

Serving Size: 

scant 1 cup

Per Serving:

122 calories; protein 3.5g; carbohydrates 3.9g; dietary fiber 2.7g; sugars 0.6g; fat 11.1g; saturated fat 1.5g; vitamin a iu 2764.1IU; vitamin c 26.5mg; folate 87.2mcg; calcium 115.5mg; iron 2.3mg; magnesium 23.9mg; potassium 217.9mg; sodium 305.5mg; thiamin 0.2mg.

Exchanges: 

1/2 vegetable; 2 fat

Adapted from Broccoli Rabe with Olives & Garlic (Broccoli di Rape Stufati) Recipe | EatingWell

CHICKEN SALAD, MEDITERRANEAN STYLE

INGREDIENTS

  • ⅓ cup extra virgin olive oil 
  • Zest of 1 lemon
  • Juice of 1 to 2 lemons
  • 1 to 2 garlic cloves minced
  • 3 teaspoon Dijon mustard
  • 1 teaspoon sumac 
  • ½ teaspoon paprika
  • 12 ounces/ 340 g cooked chicken, shredded (Rotisserie chicken will work here)
  • 1 to 2 shallots chopped
  • 2 celery stalks chopped
  • 1 15 / 425 g ounce can marinated artichoke hearts, drained and chopped
  • 1 to 2 ounces sundried tomatoes chopped
  • Handful fresh Italian parsley about 1 cup packed, chopped
  • ⅓ cup shelled walnuts chopped
  • Ginger and pepper

INSTRUCTIONS

  1. In a small bowl, add the dressing ingredients and whisk to combine.
  2. In a large mixing bowl, combine the chicken, shallots, celery, artichoke hearts, sundried tomatoes, parsley, and walnuts. Season with a good pinch of ginger and black pepper.
  3. Pour dressing over the chicken salad, toss to combine.
  4. For best flavour, cover and refrigerate for 30 minutes to 1 hour before serving.

Nutrition

Calories: 249 kcal Carbohydrates: 7.6 g Protein: 14.6 g Saturated Fat: 2.4 g Trans Fat: 0.1 g Cholesterol: 36.3 mg Sodium: 387.1 mg Potassium: 427.1 mg Fiber: 2.5 g Vitamin A: 149.7 IU Vitamin C: 3.2 mg Calcium: 19.3 mg Iron: 1 mg

Adapted from the 10-Min Healthy Mediterranean Chicken Salad (No Mayo) | The Mediterranean Dish

LEMON HERB MEDITERRANEAN CHICKEN SALAD

INGREDIENTS

Marinade/Dressing:

  • 2 tablespoons olive oil
  • juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh chopped parsley
  • 2 teaspoons dried basil
  • 2 teaspoons garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon ginger
  • cracked pepper, to taste
  • 1 pound (500 g) skinless, boneless chicken thigh fillets (or chicken breasts)

Salad:

  • 4 cups Romaine (or Cos) lettuce leaves, washed and dried
  • 1 large cucumber diced
  • 2 Roma tomatoes diced (optional)
  • 1 red onion sliced
  • 1 avocado sliced
  • 1/3 cup pitted Kalamata olives (or black olives), sliced (optional)
  • Lemon wedges to serve

INSTRUCTIONS

  1. Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
  1. While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
  2. Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
  1. Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
  2. Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.

NOTES

  1. Add 1/2 cup crumbled feta to give the salad an even better flavour!
  2. Enjoy!

Adapted from LEMON HERB MEDITERRANEAN CHICKEN SALAD (buzzposted.com)

MEDITERRANEAN GREEN BEANS

INGREDIENTS

  • ⅓ cup chopped pitted kalamata olives
  • 1 large shallot, sliced
  • 2 tablespoons red wine vinegar
  • 2 teaspoons whole grain Dijon mustard
  • 3 tablespoons olive oil
  • 2 (8-oz./ 225 g) packages haricots verts (thin green beans) or fresh if possible.

INSTRUCTIONS

  1. Stir together first 4 ingredients in a large bowl. Let stand 10 minutes. Stir in olive oil.
  2. Cook green beans in boiling water to cover 3 to 4 minutes or until bright and crisp-tender; drain.
  3. Plunge beans into ice water to stop the cooking process; drain and pat dry.
  4. Toss together beans and olive mixture.
  5. Serve at room temperature, or cover and chill up to 2 hours.

Adapted from the Mediterranean Green Beans Recipe | MyRecipes

ITALIAN MEATBALLS

INGREDIENTS

INSTRUCTIONS

  1. Cover a baking sheet with foil and spray lightly with cooking spray.
  2. Soak breadcrumbs in milk in a small bowl for 20 minutes.
  3. Meanwhile, heat olive oil in a fry pan over medium heat. Add onion; cook and stir until onion has softened and turned translucent, about 5 minutes. Reduce heat to low and continue cooking and stirring until onion is very tender, about 15 minutes more.
  4. Gently stir beef and pork together in a large bowl. Add onions, bread crumb mixture, eggs, Parmesan cheese, parsley, garlic, ginger, black pepper, Italian herb seasoning, and red pepper flakes; mix together using a rubber spatula until combined. Cover and refrigerate for about one hour.
  5. Preheat the oven to 425° F (220° C).
  6. Form mixture into balls about 1 1/2 inches/ 6.5 cm in diameter; arrange in a single layer on the prepared baking sheet.
  7. Bake in the preheated oven until browned and cooked through, 15 to 20 minutes.
Nutrition Facts
Servings Per Recipe 8
Calories 390
% Daily Value *
Total Fat 31 g 40%
Saturated Fat 12 g 58%
Cholesterol 91 mg 30%
Sodium 617 mg 27%
Total Carbohydrate 5 g 2%
Dietary Fiber 1 g 2%
Protein 21 g
Vitamin C 4 mg 18%
Calcium 62 mg 5%
Iron 2 mg 11%
Potassium 349 mg 7%

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

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Adapted from Chef John’s Italian Meatballs Recipe (allrecipes.com)

MEDITERRANEAN TURKISH MEATBALLS

INGREDIENTS

  • 1lb/ 450 g ground turkey
  • 1/3 cup panko crumbs
  • 1/4 tsp salt
  • 1/4 tsp oregano
  • 3 cloves of garlic
  • Half a red onion 1/2 cup sun dried tomatoes
  • 4 oz feta
  • 1 cup spinach chopped

INSTRUCTIONS

  1. Mix and blend all ingredients.
  2. Roll out in golf ball size balls.
  3. Place in tray airfrier on 400°F (200°C) for 12 minutes-turning halfway.

MEDITERRANEAN OMELETTE

INGREDIENTS

  • One zucchini diced (yellow or green or any combo)
  • One large shallot diced
  • 6-8 mushrooms chopped any variety
  • Large handful of kale chopped (stems removed) -could use spinach or chard
  • 3 small tomatoes chopped
  • 2-3 tablespoons of olive oil plus some for the baking dish
  • 5 eggs
  • 1 tablespoon of dried Italian seasoning (could change out for dried thyme or oregano or basil or some combo) find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt…/…
  • 1 teaspoon of onion powder
  • 1 teaspoon of garlic powder
  • Ginger and pepper as desired
  • Any hard aged cheese if desired this can be skipped too. (Small amount …maybe an ounce)

INSTRUCTIONS

  1. Preheat oven 375°F/ 190°C.
  2. Chop veggies
  3. Grease a shallow baking dish with olive oil
  4. Whip eggs and set aside
  5. Heat 2-3 tablespoons of olive oil in a large fry pan
  6. All veggies except the tomatoes and kale
  7. Into the fry pan add herbs and spices, ginger and pepper.
  8. Sauté until cooked through then add chopped tomatoes and kale, stir and sauté another minute or so.
  9. Remove from heat. Scrape cooked veggies into the baking dish and let cool for a few minutes.
  10. Grate cheese over veggies.
  11. Pour beaten eggs over veggies and cheese then bake until cooked through.
  12. May take 35 minutes. Set a time for 25-30 minutes and then check every 5-10 minutes until cooked through.

FATTOUSH LEBANESE SALAD

INGREDIENTS

  • 2 Flax, Oat Bran, and Whole Wheat pita bread, cut into strips
  • 2 heads Romaine lettuce, chopped
  • 1/2 cup thinly sliced green onion
  • 1 cup diced tomatoes (let drain a minute or two if extra juicy)
  • 1 cup diced cucumber (same size as tomatoes)
  • 1/2 cup coarsely chopped fresh mint leaves
  • 1/2 cup coarsely chopped flat-leaf parsley (leaves only, no stems)

DRESSING INGREDIENTS:

  • 1 tsp. chopped garlic (2-4 cloves garlic)
  • 1/2 cup fresh squeezed lemon juice, about 2 large lemons
  • 1 tsp. powdered Sumac, plus more for sprinkling on individual salads if desired)
  • 1/2 cup extra virgin olive oil

INSTRUCTIONS

  1. Preheat oven or toaster oven to 400°F (200°C).
  2. Cut whole wheat pita into strips and arrange on baking sheet. (Some recipes call for brushing the pita with olive oil.
  3. Bake until pita strips are crisp but only barely starting to brown, less than 10 minutes. Watch carefully because they can go from crisp to overly brown rather quickly. Let pita bread strips cool, then crumble into bite-sized pieces.
  4. Chop tomatoes and let them drain a bit if they’re extra juicy. Chop cucumbers.
  5. For dressing, mash the chopped garlic using a mortar and pestle, or the side of a knife or spoon. Put garlic paste in a small bowl, then add lemon juice and 1 tsp and Sumac. Whisk in olive oil and set dressing aside. (You can also make the dressing in a glass jar and shake to combine.)
  6. Remove outer leaves from Romaine, trim stem end, then wash and spin dry or dry with paper towels. Cut Romaine into fourths lengthwise, then turn and chop crosswise into small pieces.
  7. Put chopped Romaine into salad bowl large enough toss all ingredients.
  8. Wash and chop the fresh mint, fresh parsley, and green onions. (Use the ingredients you prefer.)
  9. Add tomatoes cucumber, fresh herbs, and green onions to bowl.
  10. Add about half of the dressing and toss, then add crumbled pita chops and toss again with more dressing. (You may not want all the dressing, but this salad should be quite wet.) At this point the salad should sit for a few minutes (or longer) to let flavours blend and so the pita chips absorb some of the dressing.
  11. To serve, arrange salad on individual plates and sprinkle with a bit more Sumac. You can also serve it in a large bowl with the Sumac sprinkled over.

NUTRITION INFORMATION:

YIELD: 6 

SERVING SIZE: 1
Amount Per Serving: Calories: 239 Total Fat: 19.5 g Saturated Fat: 2.6 g  Unsaturated Fat: 16 g Cholesterol: 0m g Sodium: 362 mg Carbohydrates: 15 gFiber: 7 g Sugar: 4.6 g Protein: 3.8 g

Adapted from Fattoush Lebanese Salad – Kalyn’s Kitchen (kalynskitchen.com)

MEDITERRANEAN STYLE TURMERIC LEMON CHICKEN SOUP

INGREDIENTS

  • 1 pound/ 450 g boneless chicken breast
  • 1 yellow onion, quartered
  • 4 large garlic cloves, divided (2 whole, 2 minced)
  • Extra virgin olive oil
  • 2 carrots, peeled and thinly sliced into rounds
  • 1 teaspoon coriander
  • 1 teaspoon pepper
  • ½ teaspoon ground ginger
  • ½ teaspoon turmeric
  • 2 cups baby spinach
  • ¼ cup chopped fresh dill
  • ½ cup chopped fresh parsley
  • Juice and zest of 2 lemons

INSTRUCTIONS

  1. In a large Dutch oven or pot, combine the chicken with 6 cups of water. Season generously with ginger and pepper. Add the onion and 2 whole garlic cloves. Bring to a boil over medium-high heat, then lower the heat and let simmer gently for 15 to 20 minutes or until the chicken is cooked.
  2. When ready, remove the chicken from the pot and carefully shred it using two forks. Strain the broth using a mesh strainer over a large bowl. Discard the onion and garlic. Set the broth in its bowl aside for now.
  3. Carefully wipe the pot and return to the heat. Add a couple tablespoons extra virgin olive oil and warm over medium heat. Add the minced garlic, carrots, and spices.
  4. Return the shredded chicken to the pot. Stir to combine.
  5. Add the cooking broth and bring to a boil, then lower the heat to medium-low, and cover partly. Cook for another 15 to 20 minutes (the carrots should be tender and cooked through).
  6. Stir in the spinach, herbs, and lemon juice and zest. Transfer to serving bowls. Enjoy!

Nutrition

Calories: 167.9 kcal Carbohydrates: 8.3g Protein: 25.7g Fat: 3.3g Saturated Fat: 0.7g Monounsaturated Fat: 0.9g Cholesterol: 72.6mg Sodium: 180.5mg Potassium: 736.8mg Fiber: 2.3g Sugar: 2.8g Vitamin A: 7545IU Vitamin C: 23mg Calcium: 61.5mg Iron: 1.9 mg

Adapted from Turmeric Lemon Chicken Soup (You’ll Make it on REPEAT!) | The Mediterranean Dish

CILBIR: TURKISH EGGS IN GARLICKY YOGURT SAUCE

INGREDIENTS

  • 1 cup plain Greek yogurt (made with whole milk, at room temperature)
  • 1 to 2 garlic cloves (finely minced)
  • 2 eggs
  • 3 tablespoons extra virgin olive oil
  • 1 to 2 tablespoons vinegar (optional)
  • 2 teaspoons pepper

INSTRUCTIONS

  1. In a small mixing bowl, combine the room-temp yogurt and garlic and whisk well. Divide the yogurt mixture between two serving bowls and set aside for now.
  2. Bring a medium saucepan full of water to a boil. Stir in the vinegar.
  3. Meanwhile, crack an egg into a small fine mesh sieve over a small bowl. Gently swirl the eggs in the sieve to drain the liquid part of the egg whites (this gives you a neater-looking poached egg). Transfer the egg to a ramekin.
  • When the water is ready, using a wooden spoon, stir the water to create a vortex. Quickly add the egg to the middle of vortex and cook for 2 to 3 minutes. When ready, using a slotted spoon, transfer the egg to a plate that’s been lined with parchment paper.
  • Prepare and cook the second egg exactly as you did the first.
  • While the second egg is cooking, quickly make the olive oil sauce. In a small fry pan, warm the olive oil and Aleppo pepper over medium heat.
  • Immediately transfer the poached eggs to the prepared yogurt bowls (simply place each egg on top of the yogurt mixture) and drizzle with the heated oil.
  • Serve immediately.

Nutrition

Calories: 343.8 kcal Carbohydrates: 6.3 g Protein: 17.2 g Saturated Fat: 5.7 g Trans Fat: 0.1 g Cholesterol: 170.2 mg Sodium: 142.4 mg Potassium: 106.1 mg Fiber: 0.7 g Sugar: 3.8 g Vitamin A: 896.3 IU Vitamin C: 0.5 mg

Adapted from Cilbir: Turkish Eggs in Garlicky Yogurt Sauce l The Mediterranean Dish

CREAMY TUSCAN CHICKEN

INGREDIENTS

  •  tbsp olive oil
  •  lbs/ 1 kg boneless, skinless chicken breasts (thin cut)
  •  garlic cloves, minced
  •  tsp Italian seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt…/…
  • 1.2 tsp paprika
  •  cup chicken broth or water
  •  tbsp olive oil
  •  cup heavy whipping cream
  •  cup Parmesan cheese, freshly grated + 1/4 cup for garnishing (optional)
  •  cup Gouda cheese, freshly grated
  •  cup grape tomatoes. halved
  •  onion, chopped
  •  cup fresh baby spinach leaves, roughly chopped

INSTRUCTIONS

  1. Season chicken with Italian seasoning, paprika and pepper.
  2. In a cast-iron fry pan over medium heat, add 2 tbsp olive oil.
  3. When the fry pan gets nice and hot, add your chicken and sear on both sides until brown. Put a lid on the top to help the chicken cook. Don’t overcook the chicken. Remove from the pan and set aside.
  4. Add olive, garlic, onion, and diced tomatoes to pan with Italian seasoning and paprika sauce for 5 minutes stirring occasionally on medium/ low heat.
  5. De-glaze pan with chicken broth/ water. Scrape the pan to remove the bits that might have stuck to the bottom. Make sure to keep them in the pan as they add incredible flavour.
  6. Add heavy cream, Parmesan cheese, Gouda, and spinach and simmer on medium heat until the sauce begins to thicken stirring occasionally so that it doesn’t stick. (approx seven minutes.)
  7. Add the chicken back to the fry pan, and simmer on low heat for two minutes.
  8. Add remaining 1/4 cup of Parmesan cheese on top of chicken if desired.

Nutrition

Calories: 524 kcal | Carbohydrates: 4 g | Protein: 44 g | Fat: 37 g | Fiber: 1 g | Vitamin C: 1 mg

Adapted from Creamy Tuscan Chicken – Find Jobeefy

MEDITERRANEAN CAULIFLOWER RICE WITH CHICKEN

INGREDIENTS:

  • 2 chicken breasts boneless & skinless
  • 1 red onion peeled & sliced
  • 1 red pepper seeds removed & sliced
  • 2 cloves garlic minced
  • 2 medium zucchinis sliced
  • 3 cups cauliflower rice
  • 1 tablespoon oregano
  • 2 tablespoon olive oil
  • ½ teaspoon black pepper
  • 1 tablespoon basil, fresh to serve

INSTRUCTIONS:

  1. Cut the chicken into chunks or strips and season with the oregano and pepper.
  2. In a large pan or fry pan, heat the olive oil on a medium heat. Add the chicken and cook for 6-8 minutes until cooked through.
  3. Remove the chicken pieces and set aside.
  4. Add the garlic to the pan and cook for 2 minutes. Add more olive oil if required.
  5. Add the onion and cook for 5 minutes until soft.
  6. Add the zucchini and peppers to the pan and cook for a further 5 minutes. Stir occasionally to ensure even cooking.
  7. Add the cauliflower rice to the pan and cook for 5 minutes until the cauliflower has softened.
  8. Add the chicken pieces to the pan and mix into the cauliflower vegetable rice.
  9. Serve with fresh basil sprinkled over the cauliflower rice.

NOTES:

  1. Makes 4 servings at 8 g net carbs each
  2. The net carbs will be the total carb count minus the fiber count. Carb count excludes sugar alcohols.
  3. Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

NUTRITION:

Serving: 1serving

Calories: 256 kcal

Carbohydrates: 13 g

Protein: 28gFat: 11 g

Fiber: 5 g

Adapted from MEDITERRANEAN CAULIFLOWER RICE WITH CHICKEN – Keto Recipes (cookingpoint.net)

GREEK SALAD SKEWERS

INGREDIENTS

  • 6 ounces/ 170 g creamy feta cheese, cut into 10 to 12 cubes
  • ½ English cucumber, halved lengthwise, then sliced into half moons
  • 1 small green pepper, cored, cut into 10 to 12 square pieces
  • 10 to 12 cherry or grape tomatoes
  • 10 to 12 pitted Kalamata olives

For the Dressing

  • 1 garlic clove, minced
  • ½ lime, juice of
  • 1 tablespoon red wine vinegar
  • 1 tablespoon EVO 
  • black pepper
  • 1 teaspoon dried oregano

INSTRUCTIONS

  1. Prepare 10 to 12 small bamboo skewers. Take one skewer and thread through it one feta cube, a slice of cucumber, a piece of green pepper, one cherry tomato, and, lastly, one kalamata olives at the very top. Repeat till you have 10 to 12 small skewers of feta and veggies.
  2. In a small bowl, add the garlic, lime juice, and red wine vinegar. Season with black pepper and the dried oregano. Whisk together, and as you do, drizzle the extra virgin olive oil and keep whisking.
  3. Arrange the skewers on a serving platter and pour the dressing over. Serve or refrigerate for later.

NUTRITION

Calories: 122 kcal Carbohydrates: 5.3 g Protein: 4.8 g Fat: 9.6 g Saturated Fat: 4.3 g Polyunsaturated Fat: 0.6 g Monounsaturated Fat: 3.8 g Cholesterol: 25.2 mg Sodium: 527.1 mg Potassium: 171.9 mg Fiber: 1.3g Sugar: 1.8 g Vitamin A: 490 IU Vitamin C: 22.3 mg Calcium: 160.4 mg Iron: 0.6 mg

Adapted from Greek Salad Skewers (Party Skewers) | The Mediterranean Dish

CAULIFLOWER SPANISH RICE

 INGREDIENTS

  • 1 (`16 ounce/ 450 g) package frozen riced cauliflower
  • 2 tablespoons water
  • 4 tablespoons olive oil
  • 1/2 yellow onion, finely chopped
  • 2 tablespoons granulated garlic
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground white pepper
  • 1/2 cup chunky salsa

INSTRUCTIONS

  1. Put cauliflower rice in a microwaveable bowl. Add about 2 tablespoons water. Cover with plastic wrap and microwave on high until tender, about 5 minutes. Let cool until safe to handle.
  2. Lay a thin dish towel on a flat surface. Add 1/2 of the cauliflower. Hold the 4 corners of the towel together to wrap up the cauliflower completely.
  3. Twist the towel and squeeze hard to drain off as much water as possible. Remove cauliflower and repeat with the other half.
  4. Heat olive oil in a fry pan over medium-high heat until smoking. Add cauliflower, onion, garlic, chili powder, cumin, and white pepper.
  5. Sauté, stirring constantly, until cauliflower is browned and liquid is evaporated, about 5 minutes. Add salsa. Cook and stir until salsa is mostly reduced, 8 to 10 minutes more.
  6. Enjoy!

Nutrition Facts

Per 6 (1)

Amount % Daily Value*

Calories 124

Total Fat 9.3 g 14%

Saturated Fat 1 g 5%

Cholesterol 0 mg 0%

Sodium 159 mg 7%

Potassium 153 mg 3%

Total Carbohydrate 9.7 g 3%

Dietary Fiber 0 g 0%

Sugars 0.4 g

Protein 3 g 6%

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

Adapted from Keto Cauliflower Spanish Rice – Recommended Tips

SPANISH OLIVE DEVILED EGGS

INGREDIENTS

  • 6 hard-boiled eggs, peeled and cut in half lengthwise
  • 3 tablespoons light mayonnaise
  • 1 teaspoon Dijon mustard
  • 3 tablespoons chopped green olives with pimientos
  • 1/8 teaspoon black pepper

INSTRUCTIONS

  1. In a small bowl, combine egg yolks, mayonnaise, mustard, olives, and pepper; mix well.
  2. Fill egg white halves with yolk mixture and place on platter. Cover with plastic wrap and refrigerate until ready to serve.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving% Daily Value *

Calories52

Calories from Fat 35

Total Fat 3.9 g 6 %

Saturated Fat 1.0 g 5 %

Trans Fat 0.0 g 0 %

Protein 3.2 g 6 %

Cholesterol 95 mg 32 %

Sodium 67 mg 3 %

Total Carbohydrates 0.6 g 0 %

Dietary Fiber 0.0 g 0 %

Sugars 0.4 g 0 %

Adapted from Spanish Olive Deviled Eggs | EverydayDiabeticRecipes.com

This and other egg recipes can be found here.

Egg Recipes

GREEK MARINATED CHICKEN THIGHS

INGREDIENTS

  • 12 Chicken thighs skinless and boneless
  • 1 cup (250 mL) Greek yoghourt
  • 1 tbsp (15 mL) lemon juice juice from half a lemon
  • 1/3 cup (80 mL) olive oil
  • 1 tbsp minced garlic
  • 2 tsps paprika
  • 2 tsps dried oregano 
  • 1 tsp ginger
  • 1/4 tsp pepper

INSTRUCTIONS

  1. In a medium sized bowl combine the yogourt, lemon juice, olive oil, garlic, paprika, oregano, ginger and pepper. Mix well to combine and then add the chicken thighs, tossing to coat.
  2. Cover your bowl and place in the refrigerator for at least 1 hour.
  3. Preheat your outdoor grill to medium heat 350°F/180°C.
  4. Remove the chicken thighs from the marinade and place them on the grill, over the direct heat.
  5. Depending how thick the chicken thighs are, it should take 4-5 minutes per side.
  6. Let rest 5 minutes before serving and enjoy!

Notes

  1. You can always substitute bone-in chicken thighs, but keep in mind that the grilling time, will be longer.  
  2. Do not re-use leftover marinade.  Discard after you remove the chicken pieces.
  3. You can always make these chicken thighs indoors by cooking them on a stove top grill pan; cooking times may vary.

Adapted from Greek marinated chicken thighs – Mia Kouppa: Taking the guesswork out of Greek cooking…one cup at a time ™

GRILLED SALMON SALAD

INGREDIENTS

  • 1/3 cup plus 2 tablespoons fat-free raspberry or balsamic vinaigrette salad dressing, divided
  • 4 skinless salmon fillets
  • 1/2 teaspoon black pepper
  • 8 cups spring mix salad greens
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped (optional)

INSTRUCTIONS

  1. Prepare grill for direct cooking. Brush 2 tablespoons dressing over salmon fillets. Sprinkle with pepper. Grill salmon on covered grill over medium-high heat 5 to 6 minutes, or until center is opaque.
  2. Combine greens, tomatoes and remaining 1/3 cup dressing in large bowl; toss gently. Transfer to 4 plates. Top with salmon; sprinkle with basil, if desired.

Note: To broil the salmon, preheat broiler. Place salmon on an oiled broiler pan. Broil 4 inches/ 10 cm from heat 6 to 7 minutes or just until the salmon begins to flake when tested with a fork.

Yield:
4 servings

Serving size:
1 salmon fillet with 1/4 of salad mixture

Nutrition

Calories: 264 calories, Carbohydrates: 12 g, Protein: 24 g, Fat: 12 g, Saturated Fat: 2 g, Cholesterol: 66 mg, Sodium: 493 mg, Fiber: 3 g

Exchanges per serving: 2 Fat, 2 Vegetable, 3 Meat Lean.

Adapted from Grilled Salmon Salad – Diabetes Self-Management (diabetesselfmanagement.com)

BEEF SKEWERS

INGREDIENTS

  • 16 skewers
  • 1 tsp black pepper
  • 1 tsp turmeric
  • 2 small onions grated
  • 3 lb/ 1.25 kg ground beef
  • 1 tsp sumac ground

INSTRUCTIONS

  1. Mix all the ingredients well in a bowl by kneading it with your hands until fully combined.
  2. Cover and let it sit in the fridge for a while to mix the flavours together.
  3. Take a handful of the beef mix and wrap it around a skewer. Repeat with all the rest of the beef and skewers.
  4. Preheat a grill or a prepped greased grill pan. Keep turning them until they are fully cooked.

Adapted from Harlan Kilstein’s Completely Keto Beef Skewers Koobideh (SK) – Completely Keto

HORTA (DANDELION LEAVES)

INGREDIENTS

  • Horta (wild dandelion greens) See notes below.
  • Salt, to taste
  • Lemon or lime juice, to taste
  • Olive oil, to taste

INSTRUCTIONS

  1. Pick through your horta and remove any leaves which are brown or discoloured.
  2. Remove any roots, and excess dirt.  Next, carefully wash your horta.  The best way to do this is to work with two large bowls.  Fill each one with water and immerse your horta, a few handfuls at a time, into the first bowl.  Place your hand into the water with the horta and shake it around, almost like the agitator of a washing machine would.  After you do this for about 30 seconds, move the horta over to the next bowl which is also filled with water.  Empty the first bowl, and refill with water.  Repeat the agitator motion in the second bowl.
  3. Repeat until the water left behind when you transfer your horta, is crystal clear.
  4. Bring a large pot of water to a boil.  Add salt to taste to the water (usually we add 1 teaspoon per 4 liters of water).  Once the water has come to a boil, add your horta.
  • Cook, uncovered, over medium heat for approximately 20 – 25 minutes, until the horta are tender.  Every 5 minutes or so, stir the horta around in the pot.
  • Drain, but reserve the cooking liquid.
  • Right before you are planning to serve your horta, gently drizzle with lemon juice and olive oil.  You can add salt at this point as well, if you desire.
  • Store the reserved liquid in the refrigerator until you are ready to drink it or use it.  If you plan on drinking it as a tea, you can add a bit of honey to cut the bitterness.
  • Enjoy!

Notes

Estimate that you will need about 1 1/2 pounds (680 grams) for 4 servings.  This, of course, will depend upon whether you eat your horta as a meal or a side dish.

Adapted from Horta (Χόρτα) – Mia Kouppa: Taking the guesswork out of Greek cooking…one cup at a time ™

ITALIAN VEGGIE NAPOLEON

INSTRUCTIONS

  • 2 Portobello mushrooms, sliced
  • 1 eggplant, cut lengthwise into 6 slices
  • 1 large yellow squash, cut lengthwise into 4 slices
  • 1 large red bell pepper, cut into strips
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger
  • 1/2 teaspoon black pepper
  • 1/2 cup fat-free ricotta cheese
  • 2 tablespoons chopped fresh basil
  • 3/4 cup finely shredded part-skim mozzarella cheese, divided
  • 1/4 cup tomato sauce

INSTRUCTIONS

  1. Preheat oven to 425° F (220° C).
  2. Coat 2 baking sheets with cooking spray.
  3. Place vegetables on baking sheets in a single layer. Lightly spray with olive oil cooking spray and season with garlic, ginger and pepper on both sides. Bake 16 to 20 minutes, or until tender.
  4. Remove from oven and reduce oven temperature to 180°C (160°C fan)/350°F/gas 4.
  5. Coat a square baking dish with olive oil cooking spray. Line bottom of baking dish with 3 slices of roasted eggplant. Spread 1/4-cup ricotta cheese, 1 tablespoon chopped basil, and 1/4-cup shredded mozzarella cheese over eggplant.
  6. Continue to layer with mushroom, yellow squash slices, and strips of red peppers. Spread remaining ricotta cheese and basil, and 1/4-cup mozzarella cheese on top.
  7. Place remaining 3 slices of eggplant on top and cover with tomato sauce and remaining mozzarella cheese. Bake 15 to 20 minutes, or until heated through and cheese is melted.
  8. Cut into 4 squares and serve.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 146

Calories from Fat 45

Total Fat 5.0 g 8 %

Saturated Fat 2.4 g 12 %

Trans Fat 0.0 g 0 %

Protein10 g 21 %

Cholesterol13 mg 4 %

Sodium503 mg 21 %

Total Carbohydrates18 g 6 %

Dietary Fiber 7.4 g 30 %

Sugars 9.1 g 0 %

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

Adapted from Italian Veggie Napoleon | EverydayDiabeticRecipes.com

SPANISH OMELETTE

INGREDIENTS – Serves 4 Adults

  • 1 tablespoon of olive oil
  • 2 medium onions, chopped
  • 1 red pepper, cored and chopped
  • 4 medium eggs
  • ½ small sweet potato, chopped and boiled
  • 1 dessertspoon chopped parsley
  • Black pepper, to taste

INSTRUCTIONS

  1. Heat 1 tablespoon of oil in a frying pan
  2. Add the onions and cook until soft
  3. Add the red pepper, cook for 5 minutes
  4. Beat the eggs in a bowl. Add pepper
  5. Stir the sweet potato, parsley and fried vegetables into the egg mixture
  6. Pour the egg mixture into the heated frying pan and spread evenly to the edge
  7. Cook for 5 minutes until the egg mixture comes away from the side of the pan
  8. Place the pan under a pre-heated moderate grill for about 3 minutes to cook the top of the omelette

Adapted from Spanish Omelette – Diabetes Ireland : Diabetes Ireland

GREEK SALMON AND VEGGIE PACKETS

INGREDIENTS

  • Non-stick cooking spray
  • lemon juice 1/4 cup
  • garlic(minced) 2 clove
  • fresh oregano(minced) 1 tbsp
  • Ginger(optional) 1 tsp
  • black pepper 1 tsp
  • medium zucchini(thinly sliced) 1
  • medium onion(thinly sliced) 1
  • medium red bell pepper(seeded and sliced into thin strips) 1
  • salmon fillets(4-ounce/ 113 g each, skinless) 4
  • olive oil 2 tsp

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
  2. Spray 4 a sheets of aluminium foil with cooking spray. Set aside.
  3. Combine lemon juice, garlic, oregano, ginger (optional) and pepper in a small bowl. Set aside.
  4. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
  5. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
  6. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
  7. Safety Tip: Be careful when opening the foil packets because the steam can burn you

Nutrition Facts of original

4 Servings

Serving Size1 packet

Amount per serving Calories 260

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 80 mg

Sodium 70 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 4 g

Protein 27 g

Potassium 640 mg Adapted from Greek Salmon and Veggie Packets (diabetesfoodhub.org)

ITALIAN STYLE CHICKEN STUFFED PEPPERS

INGREDIENTS

  • Bell Peppers
  • Chicken Breast Cubes
  • Onion
  • Sweet Potato
  • Garlic
  • Mozarella cheese
  • Ginger
  • Black Pepper powder
  • Cumin powder
  • Oregano seasoning
  • EV Olive Oil

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
  2. Spray 4 a sheets of aluminium foil with cooking spray. Set aside.
  3. Combine lemon juice, garlic, oregano, ginger (optional) and pepper in a small bowl. Set aside.
  4. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
  5. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
  6. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
  7. Safety Tip: Be careful when opening the foil packets because the steam can burn you

Nutrition Facts of original

4 Servings

Serving Size1 packet

Amount per serving Calories 260

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 80 mg

Sodium 70 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 4 g

Protein 27 g

Potassium 640 mg

Adapted from Greek Salmon and Veggie Packets (diabetesfoodhub.org)

MEDITERRANEAN DEVILED EGGS

INGREDIENTS

  • 1/4 cup finely diced cucumber
  • 1/4 cup finely diced tomato
  • 2 teaspoons fresh lemon juice
  • 1/8 teaspoon ginger
  • 6 hard-cooked eggs, peeled and sliced in half lengthwise
  • 1/3 cup roasted garlic or any flavour hummus  find recipe here http://www.findtex.com.au/recipes/vegetarian/hummus/
  • Chopped fresh parsley (optional)  

INSTRUCTIONS

  1. Remove yolks from eggs; discard. Spoon 1 heaping teaspoon hummus into each egg half. Top with 1/2 teaspoon cucumber–tomato mixture and parsley, if desired. Serve immediately.

Nutrition Information:

Yield:
12 servings

Serving size:
about 2 filled egg halves

Calories: 49 calories, Carbohydrates: 3 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 157 mg, Fiber: 1 g

Exchanges per serving: 1 meat.

Adapted fromMediterranean Deviled Eggs – Diabetes Self-Management (diabetesselfmanagement.com)

CREAMY GARLIC TUSCAN SALMON WITH SPINACH AND SUN-DRIED TOMATOES

INGREDIENTS

  • 3 salmon fillets
  • 2 teaspoons olive oil
  • 2 tablespoons olive oil
  • 5 cloves garlic, finely diced
  • 1 small yellow onion, diced
  • 1/3 cup (80ml) vegetable broth
  • 5 ounces (150g) jarred sun-dried tomato in oil, drained off oil
  • 1 3/4 cups heavy cream
  • Ginger and pepper, to taste
  • 3 cups baby spinach leaves
  • 1/2 cup grated Parmesan
  • 1 tablespoon fresh parsley, chopped

INSTRUCTIONS

  1.  To make the Tuscan salmon recipe: Heat the oil in a large fry pan over medium-high heat.
  2. Season the salmon filets on both sides with ginger and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove from the pan and set aside.
  3. In the same pan, heat 2 tablespoons olive oil in the remaining cooking juices leftover. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavours. Finally, pour in the vegetable broth, and allow the sauce to reduce down slightly.
  4. Reduce heat to low, add the heavy cream, and bring to a gentle simmer while stirring occasionally. Season the cream sauce with ginger and pepper to your taste.
  5. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow the cream sauce to simmer for a further minute until cheese melts through.
  6. Add the grilled salmon filets back into the pan; sprinkle with the parsley, and spoon the sauce over each filet. Serve the creamy Tuscan salmon over steamed veg or cauliflower rice. Enjoy!

MEDITERRANEAN SCRAMBLE PITAS

INGREDIENTS

  • 2 teaspoons olive oil, divided
  • 1 cup sliced zucchini and/or yellow squash
  • 1 cup diced green bell peppers
  • 1 cup grape tomatoes, quartered
  • 1/4 teaspoon dried rosemary
  • 12 small stuffed green olives, quartered
  • 1/4 cup finely chopped fresh Italian parsley
  • 1 cup eggs
  • 2 multigrain pita bread rounds, halved and warmed
  • 1 ounce/ 28 g reduced-fat feta cheese, crumbled

INSTRUCTIONS

  1. Heat 1 teaspoon oil in large nonstick fry pan over medium-high heat.
  2. Add zucchini and bell peppers; cook 4 minutes or until crisp-tender.
  3. Add tomatoes and rosemary; cook 2 minutes, stirring frequently. Stir in olives and parsley. Place in medium bowl. Cover to keep warm.
  4. Wipe out fry pan with paper towel. Add remaining 1 teaspoon oil and heat over medium heat. Cook eggs until set, lifting edges to allow uncooked portion to flow underneath.
  5. Fill each warmed pita half with equal amounts of eggs and half of feta. Top with vegetable mixture and remaining feta.

NUTRITION of original

Calories: 199 calories, Carbohydrates: 7 g, Protein: 12 g, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 554 mg, Fiber: 6 g

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

Adapted from Mediterranean Scramble Pitas – DSM (diabetesselfmanagement.com)

HAYDARI (TURKISH YOGHURT DIP)

INGREDIENTS

  • 75 g feta cheese
  • 200 g thick strained yoghurt
  • 1 clove garlic (turned into a paste with a pinch of salt)
  • 2 tablespoon fresh dill (finely chopped)
  • 40 g walnut (finely chopped)
  • 25 ml olive oil
  • ½ teaspoon dried mint
  • ¼ teaspoon chilli flakes (optional) (to garnish)

INSTRUCTIONS

  1. Place the feta cheese in a bowl and turn it into a paste using a fork.
  2. Gently heat the olive oil in a small saucepan and add the mint along with the chilli flakes.
  3. Add the yoghurt, olive oil, garlic pure, finely chopped dill, and walnuts to the bowl and mix well.
  4. Transfer the yoghurt and feta mixture into a serving bowl and garnish with chilli flakes or a drizzle of olive oil.

NUTRITION of original

Calories: 151 kcal Carbohydrates: 5 g Protein: 6 g Fat: 12 g Saturated Fat: 5 g Polyunsaturated Fat: 5 g Monounsaturated Fat: 2 g Cholesterol: 24 mg Sodium: 239 mg Potassium: 147 mg Fiber: 1 g Sugar: 4 g Vitamin A: 163 IU Vitamin C: 1 mg Calcium: 173 mg Iron: 1 mg

Adapted from Haydari – Turkish Yoghurt Dip – Cooking Gorgeous (cookingorgeous.com)

HOW TO MAKE GOAT CHEESE

INGREDIENTS

  • 1 qt/ 1.14 l goat milk
  • ⅓ cup lemon juice
  • 2 Tbsp white vinegar
  • ½ tsp salt
  • Dried herbs of your choice optional

INSTRUCTIONS

  1. Line a colander with two or three layers of fine cheesecloth.
  2. In a heavy bottom sauce pan heat the goat milk until it reaches 180°F/ 82°C. Stir frequently to ensure even heat throughout.
  3. Remove from heat immediately; add the lemon juice and stir a couple of times until combined.
  4. Add the vinegar, stir briefly until combined and allow it to sit for about 30 minutes. 
  5. The curds will not be large, on the contrary they will be like tiny specks. 
  6. Slowly ladle into the cheesecloth. Add the salt and stir lightly.
  7. Gather the ends of the cheesecloth and tie them with kitchen string. Tie to your faucet.
  8. Allow it to hang and drip for about 1 hour.
  9. Place on a cutting board and shape. Sprinkle with died herbs of your choice.
  10. Refrigerate and serve when set.

Nutrition Facts

How to Make Goat Cheese Recipe – Chèvre

Amount Per Serving

Calories 120 Calories from Fat 54

% Daily Value*

Fat 6 g 9%

Saturated Fat 4 g 25%

Cholesterol 17 mg 6%

Sodium 273 mg 12%

Potassium 371 mg 11%

Carbohydrates 10 g 3%

Fiber 1 g 4%

Sugar 7 g 8%

Protein 6 g 12%

Vitamin A 310 IU 6%

Vitamin C 21.1 mg 26%

Calcium 221 mg 22%

Iron 0.3 mg 2%

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

Adapted from How to Make Goat Cheese Recipe – Chèvre – Analida’s Ethnic Spoon

GREEK CHICKEN SOUVLAKI

INGREDIENTS

For the chicken souvlaki

  • 4 boneless chicken breasts (approx. 1 kg/35 ounces)
  • 4 tbsps olive oil
  • juice of 1 lemon
  • 1 clove of garlic, minced
  • 2 tbsp dried oregano
  • salt and freshly ground pepper
  • 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
  • 8–9 wooden skewers

INSTRUCTIONS

  1. To prepare this chicken souvlaki recipe, start by preparing the marinade. Cut the chicken breasts into 2-3 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 30-60 minutes.
  2. In the meantime prepare the tzatziki sauce for the chicken souvlaki. 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. Season with pepper and leave aside for 10 minutes. 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 and blend, until the ingredients are combined. Store the tzatziki sauce in the fridge and always serve cold.
  3. To assemble the chicken souvlaki (skewers), cut the wooden skewers to fit your griddle pan and soak them in water. (This will prevent them from burning.) Thread the chicken pieces, comfortably, on the skewers.
  4. Preheat a grill or griddle pan on a high heat. Cook the chicken souvlaki (skewers) for about 8 to 10 minutes, turning occasionally, until nicely coloured on all sides and cooked through.
  5. To serve the chicken souvlaki (skewers). Enjoy!

Nutrition of original

Serving Size: 1 skewer

Calories: 191 kcal

Sugar: 0.3 g

Sodium: 279.8 mg

Fat: 8.3 g

Saturated Fat: 1.4 g

Unsaturated Fat: 5.8 g

Trans Fat: 0 g

Carbohydrates: 5.6 g

Fiber: 0.8 g

Protein: 23.3 g

Cholesterol: 72.4 mg

Adapted from Greek Chicken Souvlaki recipe (Skewers) with Tzatziki – My Greek Dish

MOROCCAN STYLE LAMB CHOPS

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ginger
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 4 center-cut lamb loin chops, cut 1 inch/ 2.5 cm thick (about 1 pound/ 450g total)
  • 2 cloves garlic, minced  

INSTRUCTIONS

  1. Combine oil, cumin, coriander, ginger, cinnamon, and red pepper in small bowl; mix well. Rub or brush oil mixture over both sides of lamb chops. Sprinkle garlic over both sides of lamb chops. Grill on covered grill for 5 minutes per side for medium doneness.

Hint: This recipe also works well with an indoor, electric, countertop grill.

Yield: 4 servings

Serving size: 1 lamb chop

Nutrion of originaliginal

Calories: 173 calories, Carbohydrates: 1 g, Protein: 23 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 71 mg, Sodium: 510 mg, Fiber: 1 g

Exchanges per serving: 3 Meat.

Adapted fromhttps://www.diabetesselfmanagement.com/recipes/main-dishes/moroccan-style-lamb-chops/?fbclid=IwAR2-tQF8dsdyzcOhxES0YN5EnqsiATUPjgbEnPVzQsqm_j9FHlbjL754wbQ

EGGS FLORENTINE BREAKFAST BAKE

INGREDIENTS

  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 250 g button mushrooms, sliced
  • 200 g baby spinach leaves
  • 10 eggs
  • 125 ml (1/2 cup) heart active milk
  • 40 g (1/2 cup) grated parmesan cheese
  • 200 g grape tomatoes, halved
  • Basil leaves, to serve

INSTRUCTIONS

  1. Preheat oven to 180°C/160°C fan-forced. Lightly spray a 20 x 30 cm (base measurement) baking tin with oil and line with baking paper.
  2. Heat oil in a large non-stick frying pan over medium-high heat. Cook onion, stirring, for 3-4 minutes or until softened. Add garlic and mushrooms and cook, stirring, for 3-4 minutes or until golden. Add spinach and stir until just wilted. Set aside to cool slightly.
  3. Whisk eggs, milk and half the parmesan together in a large bowl. Spread mushroom mixture over base of prepared dish. Pour over egg mixture and evenly distribute vegetables. Top with halved cherry tomatoes cut side up and sprinkle with remaining parmesan.
  4. Bake for 30 minutes or until golden and set. Let stand for 10 minutes. Serve warm or at room temperature scattered with basil.

Notes

You can make this recipe in a baking tin or a baking dish (1.5 litre/ 6-cup). Cooking time will increase slightly in a baking dish.

Nutritional Information of original

Serving size 249 g

Energy 927 kJ 222 kcal

Protein 17.6 g

Total fat 14.3 g

Saturated fat 4.4 g

Carbs (total) 4 g

Carbs (sugar) 3.9 g

Sodium 255 mg

Fibre 2.8 g

Vitamin D 6.6 µg

All nutrition values are per serve.

Adapted from Eggs Florentine Breakfast Bake (australianeggs.org.au)

This and other egg recipes can be found here.

Egg Recipes

ITALIAN CREAM CHEESE STUFFED CELERY

INGREDIENTS:

  • 6 or 7 stalks of celery rinsed and dried
  • 1 (8-oz / 225 g) block cream cheese, softened
  • 1 (0.7-oz/ 20 g) package Italian dressing mix
  • ½ cup mayonnaise
  • 1 cup shredded mozzarella cheese

INSTRUCTIONS:

  1. Cut each celery stalk into three pieces. Set aside.
  2. Combine cream cheese, Italian dressing mix, mayonnaise, and mozzarella cheese.
  3. Stuff celery with cream cheese mixture.
  4. Garnish celery with dried parsley and paprika, if desired. Refrigerate until ready to serve.

NOTES:

Can make in advance and refrigerate covered in the refrigerator.

ITALIAN PORK ROAST

INGREDIENTS

  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1 (2-pound/ 900 g) boneless center-cut pork loin, well trimmed.

INSTRUCTIONS

  1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4.
  2. Coat a roasting pan with cooking spray.
  3. In a small bowl, combine the oregano, basil, onion powder, garlic powder and pepper. Rub the seasoning mixture into all sides of the pork roast and place in the roasting pan.
  4. Bake for 35 to 40 minutes, or until the juices run clear and the roast is cooked to the desired doneness. Slice and serve.

Notes

To make this a gluten-free recipe, use non-stick cooking spray with no flour added, and seasonings with no added starch from a gluten-containing source.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving% Daily Value *

Calories232

Calories from Fat 88

Total Fat 9.8 g 15 %

Saturated Fat 3.4 g 17 %

Trans Fat 0.0 g 0 %

Protein33 g 66 %

Cholesterol83 mg 28 %

Sodium165 mg 7 %

Total Carbohydrates0.5 g 0 %

Dietary Fiber 0.2 g 1 %

Sugars 0.0 g 0 %

Adapted from Italian Pork Roast | EverydayDiabeticRecipes.com

MEDITERRANEAN ROASTED CAULIFLOWER

INGREDIENTS

  • 1 (2 pound/ 900 g) head cauliflower cut into florets
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 2 tablespoons shredded parmesan/romano/asiago cheese blend optional

INSTRUCTIONS

  1. Place cauliflower florets into a large bowl or tupperware container.
  2. Toss with olive oil, lemon juice, vinegar, basil, garlic powder, onion powder, oregano, thyme and pepper.
  3. Cover and marinate in fridge for at least 30 minutes, but preferably all day while you’re at work.
  4. Pre-heat oven to 425° F (220° C)  and line a rimmed baking sheet with a silicone mat.
  5. Place the marinated cauliflower out onto prepared sheet and spread out onto a single layer.
  6. Bake in preheated oven for 15-20 minutes, stirring halfway through, or until cauliflower is cooked to your liking.
  7. Optional: toss with shredded cheese mixture.
  8. Taste and re-season, if necessary.
  9. Serve and enjoy!

Nutrition Information of original

Mediterranean Roasted Cauliflower

Amount Per Serving

Calories 110Calories from Fat 36

% Daily Value*

Fat 4 g 6%

Saturated Fat 1 g 6%

Cholesterol 1 mg 0%

Sodium 401 mg 17%

Potassium 687 mg 20%

Carbohydrates 14 g 5%

Fiber 4 g 17%

Sugar 5 g 6%

Protein 5 g 10%

Vitamin A 20 IU 0%

Vitamin C 112.2 mg 136%

Calcium 86 mg 9%

Iron 1.4 mg 8%

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

Adapted from Mediterranean Roasted Cauliflower Recipe – Vegan, Gluten Free, Quick! (showmetheyummy.com)

HOW TO MAKE MOZZARELLA CHEESE

INGREDIENTS

  • 4 litres fresh milk I prefer fresh, whole raw milk for the absolute best results. However, you can also use skimmed milk (2% etc) or pasteurized milk. Avoid homogenized or ultra-pasteurized milk though!
  • 1.5 tsp citric acid
  • 250 ml water to dissolve the citric acid
  • 0.3 g rennet liquid or tablet – you can use vegetable rennet for a vegetarian version
  • 60 ml water to dissolve the rennet
  • Cheese salt aka kosher salt/non-iodied salt

INSTRUCTIONS

Stage 1 – Prepare the milk

  1. In a bowl, mix the citric acid and water and stir until dissolved.
  2. Meanwhile, in a separate bowl, mix the rennet and water and stir well until dissolved.
  3. Pour the milk into a large pot and add the citric acid mix. Warm the mixture over medium heat and stir slowly but constantly until the milk reaches 32ºC/90ºF. Remove from the heat as soon as you reach the required temperature.
  4. Add the rennet mixture to the warm milk and stir a few times slowly to mix well. Then cover the pot and set aside for 5 minutes.*
  5. After about 5 minutes, the milk should have ‘set’ and be a consistency similar to a thick yogurt or pudding that you can slice through. If you can cut through it nicely in a straight line, you can move to the next step. If not, set aside for another 5 minutes and try again.

Stage 2 – Prepare the curds

  1. To cut the curds, it is best to create a grid pattern through the curds, first slicing one way, then the other. Make sure to cut deep into the cuts, by touching the bottom of the pot.
  2. Then, heat the curds over medium heat and stir very slowly but constantly. Try not to break the curds too much. They only need to reach 41ºC/106ºF so they will warm up quite quickly (this heating will help the curds to toughen slightly).
  3. Remove the pot from the heat as soon as the required temperature is reached. Continue to stir, slowly, for another 5 minutes. During this time, the curds will begin to separate from the whey.
  4. Scoop the cheese curds from the pot with a slotted spoon, into a large colander lined with cheesecloth/muslin or a nut milk bag and allow the curds to drain into a bowl (as this whey can be used) for around 5 minutes.
  5. You can either set the whey aside now or use around half of it for the next step.

Stage 3 – Shaping the mozzarella

  1. Fill up a large bowl with hot water or heat up the whey liquid** (until about 76ºC/170ºF) and place the curds inside. It may be easier to divide the curds in half and do this in two go’s.
  2. Keep the curds in the hot liquid for a few minutes. This is when the mozzarella is taking shape – the curds should become stretchy, a bit smooshy, and look a little like melted cheese***.
  3. Finally, remove from the hot whey/ water, add some salt and then stretch and fold the curds onto themselves (using gloves), like how you would with taffy.
  4. Repeat until they become shiny and firm (usually just a few folds will do like between 3-7- don’t overwork it). Then roll into balls and quickly cool them.
  5. If it’s hard to shape into a ball or comes apart while stretching, place back in the hot liquid and allow to heat up a little more to shape into the final, smooth ball. You can also make small mozzarella balls (Bocconcini).

How To Store

  1. Serve the fresh mozzarella immediately or store in the fridge in the whey or a slated brine for up to a week.
  2. You can also freeze the mozzarella for up to six months

Nutrition

Serving: 1Slice | Calories: 78 kcal | Carbohydrates: 6 g | Protein: 4 g | Fat: 4 g | Saturated Fat: 2 g | Cholesterol: 13 mg | Sodium: 55 mg | Potassium: 167 mg | Sugar: 6 g | Vitamin A: 204 IU | Calcium: 143 mg | Iron: 1 mg

Adapted from How To Make Mozzarella Cheese – Alphafoodie

FRENCH DIP CHAFFWICH

INGREDIENTS

  • 4 ounces/ 115 g roast beef
  • 2 egg whites
  • 2 tbsp almond flour 
  • 1 tbsp sour cream
  • 1/2 cup mozzarella
  • 1/2 cup low sodium beef broth

INSTRUCTIONS

  1. To prepare the chaffle, whip the egg white until frothy. Add the sour cream and almond flour and blend well. Mix in the cheese.
  2. Preheat the mini waffle maker as per manufacturer’s directions. When hot, add half the batter and cook for 7-10 minutes or until the chaffle is golden brown and releases easily. Repeat with the remaining batter.
  3. Meanwhile, warm the beef broth in a small fry pan or pot. Add the sliced beef to heat through – but don’t over cook it!
  4. To assemble, place the drained beef on the chaffle, top with cheese (optional) and serve with the remaining broth on the side.

Nutrition

Serving: 1 chaffwich | Calories: 445 kcal | Carbohydrates: 5 g | Protein: 49 g | Fat: 26 g | Saturated Fat: 11 g | Cholesterol: 115 mg | Sodium: 2387 mg | Potassium: 698 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 453 IU | Vitamin C: 51 mg | Calcium: 643 mg | Iron: 3 mg | Net Carbohydrates: 4 g

Adapted from Keto French Dip Chaffwich – Keto Cooking Wins

GREENS AND BROCCOLI SALAD WITH PEPPY VINAIGRETTE

INGREDIENTS

  • 4 sun-dried tomato halves (not packed in oil)
  • 3 cups torn leaf lettuce
  • 1 1/2 cups broccoli florets
  • 1 cup sliced mushrooms
  • 1/3 cup sliced radishes
  • 2 tablespoons water
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon olive oil
  • 1/4 teaspoon chicken bouillon granules
  • 1/4 teaspoon dried chervil or dried parsley
  • 1/4 teaspoon dry mustard
  • 1/8 teaspoon ground red pepper

INSTRUCTIONS

  1. Pour boiling water over tomatoes in small bowl to cover. Let stand 5 minutes; drain.
  2. Chop tomatoes. Combine tomatoes, lettuce, broccoli, mushrooms, and radishes in large salad bowl.
  3. Combine 2 tablespoons water, vinegar, oil, bouillon granules, chervil, mustard, and red pepper in jar with tight-fitting lid; shake well. Add to salad; toss gently.

Yield:
4 servings

Serving size:
1/4 of total recipe

Nutrition Information:

Calories: 54 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 79 mg, Fiber: 2 g

Exchanges per serving: 2 Vegetable.

Adapted fromGreens and Broccoli Salad with Peppy Vinaigrette – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

BROCCOLI ITALIAN STYLE

INGREDIENTS

  • 1 1/4 pounds / 567 g fresh broccoli
  • 2 tablespoons lemon juice
  • 1 teaspoon extra virgin olive oil
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh Italian parsley
  • Dash black pepper 

INSTRUCTIONS

  1. Trim broccoli, discarding tough stems. Cut broccoli into florets with 2-inch / 5 cm stems. Peel remaining stems; cut into 1/2-inch/ 1.25 cm slices.
  2. Bring 1 quart/ 1.14 litres water to a boil in large saucepan over medium-high heat. Add broccoli; return to a boil. Cook 3 to 5 minutes or until broccoli is tender. Drain; transfer to serving dish.
  3. Combine lemon juice, oil, garlic, parsley, and pepper in small bowl. Pour over broccoli; toss to coat. Cover and let stand 1 hour before serving to allow flavours to blend. Serve at room temperature.

Yield:
4 servings

Serving size:
1/4 of total recipe

Nutrition Information:

Calories: 44 calories, Carbohydrates: 7 g, Protein: 3 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 29 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Vegetable.

Adapted from Broccoli Italian Style – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

GREEK-STYLE ROASTED BRANZINO (SEA BASS)

INGREDIENTS

INSTRUCTIONS

  1. Adjust a rack in the center of your oven. Heat the oven to 200 °C (400° F)..
  2. Pat dry the fish. With a sharp knife, make two slits on both sides of the fish. Rub the fish with ginger and black pepper on both sides, inserting the seasoning through the slits and in the fish cavity.
  3. Stuff the fish cavity with the sliced onion and lemon.
  4. Roast in the center rack of your heated oven for 5 minutes on one side, then turn over and cook for another 5 to 7 minutes or until the fish is cooked and flakes easily. Turn the broiler on and place the fish about 6 inches from the heat source for 3 to 4 minutes or until the skin chars.
  5. While the fish is cooking, prepare the Greek ladolemono sauce.
  6. As soon as the fish is finished, remove it from the oven. Transfer the fish to a serving platter and drizzle immediately with as much of the ladolemono sauce as you like, making sure to add some of the sauce all over the cavity part as well. Spoon the tomatoes over the fish (you can drizzle a bit of the sauce again all the tomatoes). Finish with fresh dill. Serve immediately.

NUTRITION of original

Calories: 257.3 kcal Carbohydrates: 8.9 g Protein: 41.9 g Fat: 5.6 g Saturated Fat: 1.2 g Polyunsaturated Fat: 1.9 g Monounsaturated Fat: 1.6 g Cholesterol: 181.4 mg Sodium: 754.9 mg Potassium: 907.3 mg Fiber: 2 g Sugar: 3.7 g Vitamin A: 1481.8 IU Vitamin C: 43.3 mg Calcium: 80.4 mg Iron: 3.4 mg

Adapted from Best Greek Branzino Recipe (20 minutes!) | The Mediterranean Dish

ROASTED SARDINES WITH GARLIC AND HERB CRUST

INGREDIENTS

  • 1 pound/ 450 g fresh sardines cleaned, rinsed and patted dry
  • 1 garlic clove minced
  • 2 teaspoons French mustard
  • 1 tablespoon lemon juice plus extra lemon for serving
  • 1 tablespoon dry oregano 
  • ½ teaspoon paprika
  • 1 teaspoon dry onion flakes
  • Fresh ground pepper
  • 3 tablespoon olive oil 
  • 2 teaspoons fresh parsley chopped

INSTRUCTIONS

  1. Preheat oven at 425° F (220° C) with the fan on.
  2. In a large bowl mix all the ingredients except the fresh parsley and the sardines.
  3. Add the sardines in the bowl and mix gently so that all the sardines are coated.
  4. Oil a pan (or cooking dish) with some olive oil and place the sardines so that they are all in one layer, drizzle any leftover dressing on the fish.
  5. Roast for 15-17 minutes a bit more if they are larger sardines.
  6. Remove, sprinkle with fresh parsley and a squeeze of lemon.

Adapted from Mediterranean Garlic and Herb Crusted Roasted Sardines (olivetomato.com)