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- Quick, tangy tomato sauce - This sauce is made without heat and tossed with penne, and can be served hot or cold. See directions for variations.
Per serving - 78 cals, 0g fat, 18g carbs, 2g protein - Sicilian Chicken - Herbal Magic recipe
Per serving - 189 cals, 8g fat, 2g carbs, 30g protein - greek marinade - original recipe calls for 1/2c lemon juice, 3 cloves garlic, 1 t salt, 1 t pepper, 2 t oregano, 1 c olive oil, enough for 3 lbs meat or seafood (about 12 servings). This is what i am guessing is actually on each serving.
Per serving - 45 cals, 5g fat, 1g carbs, 0g protein - Falafel Pita Sandwich - Pita sandwich with veggies, falafel.
Per serving - 495 cals, 14g fat, 76g carbs, 25g protein - Mediterranean Tabouli Salad - tabouli salad
Per serving - 260 cals, 14g fat, 31g carbs, 6g protein - Rice cooked in oil and water - Mum's way of making rice, I hate it
Per serving - 318 cals, 6g fat, 59g carbs, 5g protein - Low Fat Hummus - From Vegan Planet
Per serving - 44 cals, 1g fat, 6g carbs, 2g protein - Couscous Salad - Adapted from Adapted from "Natürlich Kochen." zucchini, sweet corn, olive oil, tomatoes, onion, garlic, crushed red pepper
flakes, couscous, apple cider vinegar, herbs
(parsley, dill, chives, mint, etc.), salt to taste cvt
Per serving - 221 cals, 12g fat, 25g carbs, 5g protein - Tuna with Tomatoes and Olives - Tuna is a great source of omega-3 fatty acids, which have been found to protect against heart disease. From the American Diabetes Association. tuna steaks, olive oil, onion, canned diced tomatoes, Kalamata olives, fresh oregano or dried oregano, packet sugar substitute, ground black pepper cvt
Per serving - 235 cals, 9g fat, 11g carbs, 27g protein - Pita Bread - I use all-purpose flour, but this is a very basic bread dough recipe that should accommodate variations. Be creative.
Per serving - 117 cals, 0g fat, 24g carbs, 3g protein - Tabbouleh - Light, delicious salad.
Per serving - 112 cals, 6g fat, 13g carbs, 2g protein - Lots of Lemon Hummus - I like this as-is, but I love lemon. More chickpeas or some homemade plain yogurt could make the flavor less intense.
Per serving - 179 cals, 6g fat, 25g carbs, 8g protein - Mediterranean Couscous Salad - From America's Test Kitchen. water, couscous, salt, lemon juice, garlic, extra-virgin olive oil, chickpeas, parsley, scallions, feta cheese, pepper cvt
Per serving - 623 cals, 26g fat, 80g carbs, 18g protein - GRILLED SWORDFISH WITH EGGPLANT SALAD - Halibut or salmon steaks can be substituted for the swordfish. An arugula or baby spinach salad makes a nice partner with the fish and vegetables. cilantro, red onion, cloves, ground cumin, paprika, cayenne pepper, salt, lemon juice, olive oil, swordfish steaks eggplant, pepper, cherry tomatoes, chickpeas cvt
Per serving - 621 cals, 31g fat, 36g carbs, 51g protein - Mediterranean Vegetable Stew - Nice vegetarian stew
Per serving - 333 cals, 2g fat, 55g carbs, 11g protein - RD's Lamb and Courgette Meatballs - The meatballs can be prepared in advance if necessary
Per serving - 677 cals, 27g fat, 49g carbs, 54g protein - Lentil-Orzo Casserole - A fragrant Vegetarian Casserole
Per serving - 183 cals, 3g fat, 30g carbs, 9g protein - Anchovy-stuffed Eggplant - A tasty version of a versatile vegetable. Adapted from The Wonderful Food of Provence (c) 1968, Roger Rebstock & Peta J Fuller (translated from French edition 1953).
Per serving - 86 cals, 2g fat, 16g carbs, 4g protein - Mediterranean Pasta Salad - Came from the back of a pasta box. I tweeked it a little bit to make it more healthy!
Per serving - 308 cals, 13g fat, 41g carbs, 11g protein - Za3tar Pita - Pita bread with ground oregano and olive oil.
Per serving - 86 cals, 7g fat, 5g carbs, 1g protein - Spinach Feta Hummus - Spinach Feta Hummus spread for pitas, veggies, etc.
Per serving - 102 cals, 5g fat, 11g carbs, 4g protein - RD's Chard, Mushroom and Bacon Frittata - Serve with a side salad
Per serving - 561 cals, 41g fat, 13g carbs, 35g protein - Greek Style Couscous - Side Dish; Salad
Per serving - 227 cals, 5g fat, 36g carbs, 9g protein - Chicken Pita Filling - Tomato, chicken, onion and herb filling.
Per serving - 93 cals, 2g fat, 5g carbs, 13g protein - Reduced Sodium Flat Bread II - Pan cooked flat yeast bread.
Per serving - 195 cals, 4g fat, 33g carbs, 5g protein
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