Posts Tagged Mediterranean

Quinoa-Stuffed Chicken Breasts

Source: Quinoa 365: The Everyday Superfood by Patricia Green and Carolyn Hemming

A lightly seasoned chicken breast is wrapped around a savory quinoa filling with melted feta cheese. Perfect with a small spinach salad.

1/2 cup water
1/4 cup quinoa
3/4 cup crumbled goat cheese (I used Feta)
2 Tbsp chopped black olives
3 Tbsp diced red bell pepper
1 green onion, thinly sliced
1/4 tsp ground black pepper
3 tsp dried oregano, divided
1 large egg
4 large boneless, skinless chicken breasts
2 Tbsp extra virgin olive oil **
2 Tbsp fresh lemon juice **
1/4 tsp salt **
**I doubled as this is the drizzle.

Preheat the oven to 400F.

Bring quinoa and water to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off heat and leave the covered saucepan on the burner for an additional 6 minutes. Remove the lid and fluff with fork.

In a small bowl, combine the quinoa, goat (feta) cheese, olives, red pepper, green onion, black pepper and 2 tsp of the oregano. Add the egg and blend well. Spoon the mixture onto the center of each chicken breast, roll up and secure with a toothpick. Place the rolled chicken breasts in a 9 by 13 casserole dish.

In a separate small bowl, combine the olive oil, lemon juice, salt and remaining oregano. Drizzle mixture over the chicken.

Bake on center rack for 20 minutes, (it took 30 for me). Remove from the oven and let the chicken stand for 3 to 4 minutes before serving.


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Mediterranean Vegetable, White Bean & Feta Penne

Source: Clean Eating Magazine, February 2011

I really enjoyed this meal and how easy it was to make. Enjoy!

Serves: 4
Hands-on time: 7 minutes
Total time: 17 minutes

6 oz whole-grain penne pasta
1 cup cooked or BPA-free canned white beans (such as navy or cannellini), drained and rinsed well
2 medium tomatoes, chopped
4 cloves of garlic, minced, divided
1 Tbsp balsamic vinegar (*I used 2 Tbsp, divided)
1 tsp dried basil
1/4 tsp red pepper flakes
1/4 tsp sea salt
1 Tbsp plus 1 tsp extra-virgin olive oil, divided
1 medium zucchini, cut into eighths lengthwise, then cut into 2-inch pieces
1 medium yellow squash, cut into 2-inch pieces (my addition)
1 medium green bell pepper, cut into thin strips, then cut into 2-inch pieces
1/2 tsp dried rosemary
1 cup crumbled reduced-fat feta

Cook penne according to package directions, adding beans during the last minute of cooking.

Meanwhile, in a medium bowl, combine tomatoes, 2 cloves garlic, vinegar, basil, pepper flakes and salt; set aside.

Heat 1 tsp oil in a large nonstick skillet on medium-high heat, tilting skillet to coat bottom lightly. Add zucchini and bell pepper and cook for 4 minutes or until edges begin to brown, stirring frequently. Add remaining 2 cloves garlic and cook for 15 seconds, stirring constantly. Remove from heat, stir in tomato mixture and drizzle with remaining 1 tbsp oil. Cover to keep warm.

Drain penne-bean mixture, place in a serving bowl, sprinkle evenly with rosemary and all but 1/4 cup feta (*and extra 1 Tbsp balsamic vinegar, if using). Spoon zucchini mixture over top and finish with remaining feta.

Nutrition Facts: 1 serving = 1.5 cups

Calories 353 Sodium 631 mg
Total Fat 12 g Potassium 0 mg
Saturated 0 g Total Carbs 44 g
Polyunsaturated 0 g Dietary Fiber 11 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 18 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

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Chicken Shawarma with Kushari

Source: Clean Eating Magazine  May/June 2009

Chicken ShawarmaClean Eating paired the Chicken Shawarma with Kushari.  It makes a tasty meal.  The spicy tomato sauce was great for dipping the chicken in.

We got about 4-6 servings.

Ingredients: Spicy Tomato Sauce
1 tsp olive oil
3 cloves garlic, finely chopped
1 tsp kosher salt
2 cups tomatoes, crushed
1/2 tsp red bell pepper, crushed (assume this is 1/2 tsp crushed red pepper)
3 Tbsp red wine vinegar
1/2 tsp cumin
1/4 tsp ground black pepper

Ingredients: Chicken Shawarma
3/4 cup plain low-fat yogurt
1 Tbsp lemon juice
2 cloves garlic, crushed
2 tsp apple cider vinegar
1/4 tsp ground black pepper
1/4 tsp cayenne pepper
1/4 tsp cardamom
1/2 tsp allspice
1/4 tsp onion powder
12 oz boneless, skinless chicken breast, sliced into paper-thin strips

Spicy Tomato Sauce: In a medium saucepan, heat oil over medium heat. Mash garlic with salt together in a small bowl to form a paste, then add to oil in saucepan and cook until soft and lightly brown, about 1 minute. Stir in tomatoes and bell pepper, mixing occasionally until sauce reduces and thickens, about 5-10 minutes. Add vinegar, cumin, and black pepper. Continue cooking until sauce thickens again, about 10-15 minutes. Prepare chicken shawarma.

Chicken Shawarma: In a medium bowl, mix together all ingredients except chicken. Then add chicken. Refrigerate overnight or for at least 3 hours. Cook in non-stick pan over medium heat until chicken is cooked through and no longer pink, about 2 to 3 minutes on each side. (Time-saving Tip: To make slicing easier, freeze chicken for 20 minutes beforehand).

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Turkey Breast with Bulgur and Feta

Source: 300 Slow Cooker Favorites by Donna-Marie Pye

Turkey BulgurI’ve been trying to add more grains and beans to our diet and was happy to find this recipe with bulgur.  An added bonus–this was a true slower cooker recipe.  I put everything in the cooker, turned it on, and walked away.  Six hours later, my dinner was ready.

We got 6 servings from this, and I used a 6 quart slow cooker.

1 bone-in turkey breast (about 2 to 2 1/2 lbs)
1/2 tsp salt
1 1/2 tsp dried oregano, divided
1 cup uncooked bulgur
3 tbsp freshly squeezed lemon juice (mine wasn’t fresh)
1/4 tsp freshly ground pepper (mine wasn’t fresh)
4 green onions, sliced
1 clove garlic, minced
1 can (10 oz.) condensed chicken broth undiluted
1/4 cup pitted Kalamata olives**
1/4 cup crumbled feta cheese**
** added last after everything is cooked

Sprinkle turkey breast with salt and 1/2 tsp oregano.

In slow cooker stoneware, combine bulgur, lemon juice, pepper, green onions, garlic, broth and remaining 1 tsp oregano.  Place turkey breast on top of bulgur mixture.

Cover and cook on Low for 4 to 8 hours, or until a meat thermometer inserted into the thickest part of the breast reads 170F.  Remove turkey from slow cooker and let stand for 5 minutes before slicing.

Stir in olives and feta into bulgur mixture.  Serve with turkey.

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Kushari (Lentils and Quinoa)

Source: Clean Eating Magazine  May/June 2009

Clean Eating says:Kushari0001

This hearty lentil stew is often hawked by Egyptian vendors on the street. Usually served as a vegetarian dish…go meat-free… sub in vegetable stock without sabotaging the delicious savory flavor.

Nutritional Bonus: Aside from filling you up, the combination of high-fiber foods, lentils, quinoa and whole-wheat pasta, have been linked to lowering the risk of coronary heart disease and diabetes, while promoting digestion

My 15-month old daughter loves this, and so do I.

3 cups low sodium chicken or vegetable stock
1 cup lentils, cleaned and rinsed
1/2 cup quinoa
1 oz whole-wheat spaghetti or vermicelli (about 1/2 cup), broken into 1 to 1 1/2-inch pieces

Heat stock and 3 cups water in a medium saucepan over medium-high heat until it comes to a roiling boil.
Add lentils, lower heat to simmer and cover. Cook for 25 minutes, until lentils are tender but not completely soft.
Mix in quinoa, let cook for about 6 minutes. Then add spaghetti, cook for another 6-8 minutes.

If the mixture seems dry, add another 1/2 cup water. Cover and set aside. (Tip: To break up spaghetti, simply wrap it in a clean dish towel and holding the towel by each end, carefully run pasta over the edge of a counter or table a few times).

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