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Mediterranean

Keeping a collection of various Mediterranean recipes.

(18 Recipes) Created by SUZANNEY73

Recipes in this Collection

(no ratings)

Just a big salad I concocted for breakfast for maximum nutrition & dietary needs. Can also be eaten with dinner in smaller servings.

Submitted by SUZANNEY73

Carbs: 15.5g | Fat: 19.8g | Fiber: 7.5g | Protein: 3.1g | Calories: 230.1
(no ratings)

Dill & Garlic makes this a yummy complement to fish.

Submitted by SUZANNEY73

Carbs: 20.1g | Fat: 14.8g | Fiber: 8.5g | Protein: 7g | Calories: 216.8
Incredible! 5.0/5
(1 rating)

Yield 4 cups per recipe

Submitted by SUZANNEY73

Carbs: 9.5g | Fat: 3.7g | Fiber: 3.5g | Protein: 2.1g | Calories: 71.3
(no ratings)

Classic Turkish ground beef dish. Patties should be shaped about the size of 1/2 a hamburger. They are great on Crusty Bread or Pita for a sandwich, or with Rice & Vegetables.

Submitted by SUZANNEY73

Carbs: 4.4g | Fat: 11.7g | Fiber: 0.7g | Protein: 8.1g | Calories: 155.3
(no ratings)

Preparing Lupini beans, even if they're from the can, can seem like a lot of work, but they are a yummy bean and if you can introduce it to your diet on an occasional basis you will gain a variety of proteins.

Submitted by SUZANNEY73

Carbs: 29.8g | Fat: 2.4g | Fiber: 10.4g | Protein: 10.8g | Calories: 176.7
(no ratings)

Great for making Chicken Shish (Shish = skewered) Kebab or just cook without the skewers on an indoor grill.

For plain Chicken Shish Kebab, it goes great just with a lemon/oil salad in a Whole wheat Pita, or can be served with Rice Pilav or Bulgur Pilav. Mediterranean meals are always served with salad or a serving of vegetables with Garlic Yogurt (cacik/jajik).

*The nutritional info shows 5.3 g of fat per serving, but I don't know if this amount of fat is "cut" by the method of preparation - I prepared mine in an indoor grill (like a Foreman grill) - and there was 3/4 c juice/fat which drained from it.

Submitted by SUZANNEY73

Carbs: 0.8g | Fat: 5.3g | Fiber: 0g | Protein: 23.8g | Calories: 150.4
(no ratings)

Just don't want to enter the individual ingredients. It's just a plain salad.

Submitted by SUZANNEY73

Carbs: 13.3g | Fat: 7.2g | Fiber: 3.2g | Protein: 2.3g | Calories: 116.9
(no ratings)

Cacik (pronounced Jajik) is a traditional Turkish dish - it's Salted Garlic Yogurt (like Tzatziki) that you can serve with a variety of vegetable dishes - usually cold - but we like this one served warm.
This variety is a great way to enjoy spinach. We eat this as a main dish but you can serve it as a side. Tradionally you would eat it with Pita bread, but if you're dieting (like me) you really don't have to. Also, for a gluten free alternative, you can substitute quinoa for the bulgur.
Even my 5 yr old loves it!

Submitted by SUZANNEY73

Carbs: 40.6g | Fat: 16.1g | Fiber: 10.8g | Protein: 16.9g | Calories: 340.9
Very Good 4.2/5
(5 ratings)

A new twist on Indian style chicken

Submitted by MYSHARONANY

Carbs: 14.2g | Fat: 9.5g | Fiber: 1.7g | Protein: 37g | Calories: 292.8
Mediterranean Baked Fish
Very Good 4.1/5
(238 ratings)

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

Carbs: 17.3g | Fat: 4.4g | Fiber: 2.5g | Protein: 29.4g | Calories: 225.5
Very Good 4.5/5
(27 ratings)

Submitted by AIMEEFLA

Carbs: 15.1g | Fat: 3.6g | Fiber: 1.9g | Protein: 57.3g | Calories: 330.6
Mediterranean Chicken with Rosemary Orzo
Very Good 4.4/5
(36 ratings)

This is a great pasta meal that is sure to be a hit!

Submitted by GENIETEST

Carbs: 50g | Fat: 2.8g | Fiber: 3.9g | Protein: 35.5g | Calories: 363.6
Very Good 4.8/5
(9 ratings)

If you can find ready-made pizza dough, this comes together really fast. I'm fortunate to live near a Trader Joe's where I can buy freshly made pizza dough that doesn't come in a can.
I also make my own Italian seasoning, using equal parts oregano, marjoram, basil, thyme, rosemary and whatever else you like.

It's delicious!

Submitted by FOODIEWIFE

Carbs: 25.6g | Fat: 7.4g | Fiber: 2.3g | Protein: 9.4g | Calories: 204.9
Good 3.8/5
(4 ratings)

Fast to prepare and so delicious!

Submitted by PEACH3ES

Carbs: 31.3g | Fat: 3.5g | Fiber: 9g | Protein: 7.8g | Calories: 173.4
Incredible! 5.0/5
(1 rating)

Traditional mediterranean stir fry breakfast. Great for a weekend morning alternative to "sausage & eggs". It's not really an omelette because the eggs are optional & even if you do put them on, they are just "drizzled" over the top, not stirred in.

Serve it with chopped cucumbers, feta cheese & black olives. Dip into it with whole wheat pita bread.
Serve with tea (traditional mediterranean tea is similar to Orange Pekoe, served black, with sugar or sweetener, but no milk).

As a side, you can also take whole hot banana peppers or the long green chili peppers & roast them directly on the burner (med heat, no pan necessary - just watch them carefully). They will turn a bit black on the outside. Flip them over to cook evenly.

Variations on the melamen:
-Use with Hot Banana Peppers for a yummy "hot" variety
-Add mushrooms if you like them (I don't which is why I don't add them).
-Eliminate the egg, it is not a necessary ingredient (This makes it vegan friendly.)
-If you like eggs, then add 2 egg-whites instead of 1 whole egg for lower cholesterol version.
-This is SO YUMMY with butter (add 1-2 tbsp at the same time as the tomatoes), if you can afford the fat & cholesterol.

Submitted by SUZANNEY73

Carbs: 14.3g | Fat: 5.1g | Fiber: 3g | Protein: 3.6g | Calories: 108.7
(no ratings)

This tagine was inspired by several yummy versions I've had at the homes of friends of mine - friends from Morocco, Algeria, Tunisia, Egypt - everyone seems to have their own variant.

I cook this dish in a tagine (a special container - that one with the cone-shaped lid), but have also made it in a regular, large, sauce pan. I believe it would also work in a slow cooker, but haven't tried that.

I've used a whole chicken, cut up, but feel free to use only chicken breasts or thighs. Personally, I find that bone-in chicken is *way* more flavourful, but your mileage may vary.

Submitted by BIGGIRL2082010

Carbs: 16.2g | Fat: 7.2g | Fiber: 3.6g | Protein: 26g | Calories: 388.1
Incredible! 5.0/5
(1 rating)

Popular Mediterranean Dish.
Serve with Salad and a Side of Salted Garlic Yogurt for a complete meal. Or make it is a side to impress your friends at dinner parties. Makes a great & healthy leftover for lunches too.

Please note when calculating the nutritional info for serving size:
1 Pepper = 5 servings (1 Tbsp/serving)
Then you have to manually enter 1 Pepper into your nutrition planner
1 Zucchini = 1 serving (1 Tbsp/serving) Then you have to manually enter 1/3rd of a whole zucchini into your nutrition planner.

Submitted by SUZANNEY73

Carbs: 3.9g | Fat: 1.5g | Fiber: 0.2g | Protein: 2.2g | Calories: 37.6
Incredible! 5.0/5
(2 ratings)

Submitted by KITTYKAT_MEOW

Carbs: 25.1g | Fat: 21.1g | Fiber: 4.3g | Protein: 13.3g | Calories: 332.1
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