Mediterranean Recipes

Foods that make up a mediterranean diet have evolved over the centuries in the sixteen countries that surround the Mediterranean. The primary countries that have influenced the evolution of such foods are Southern Italy, France, Greece, Portugal and Spain. These countries are characterized by the longer life spans of their people as well as the lower incidence of heart and cancer diseases.

Basic Mediterranean Diet

Foods that make up a mediterranean diet contain a lot of complex carbohydrates, vegetables, fruits, beans, pasta, rice and other grains. Since the Mediterranean countries have all had access to the sea, fish is is included in their diet although due to over fishing, the use has somewhat tempered down a little. Wine is also consumed however in lesser or moderate quantities compared to western consumption while most food is cooked in olive oil. Apart from giving the food a taste of its own, olive oil is also considered to be therapeutic in nature and is naturally cholesterol free which is said to help reduce the risk of heart disease.

A typical Mediterranean Meal

Typically, foods that make up a mediterranean diet start from appetizers, for instance the Moroccon olive salad or Turkish stuffed grape leaves. If the season is right sometimes a filling Mediterranean soup such as the heavy fafa bean soup from Sicily or the pasta soup with Greece along with fresh bread can make the entire meal. Bread is usually served and a couple of popular breads are olive bread from Cyprus or sesame bread from Egypt.

The main course consists of an abundance of vegetables, pastas or legumes which basically imply plants will form the majority of the meal with servings of fish and meat from time to time. Some examples are the Greek eggplant pilaf or simple Tunician fish dish with couscous which is a semolina grain.

The last course is invariably quite simple with a cup of Turkish coffee or Moroccan tea and for dessert simple things like Algerian almond cookies, lemon tart from Provence, baked figs from Greece or simple Sicilian lemon ice.

What are the foods that make up a mediterranean diet?

Some of the popular forms of Mediterranean foods include vegetables, grains and sometimes fish dishes because of the proximity to the Mediterranean Sea however, due to over fishing in this area a lot of the fish now need to be imported.

Little meat is consumed in the Mediterranean diet but grilled food is popular when it does take place in these areas where it is cooked by using the heat of charcoal and wood. Barbecue is popular in most parts of the world although the technique will differ slightly every where the basic preparation is the same.

Pita bread is wheat flatbread made with yeast and apart from being part of the Mediterranean cuisine also forms part of the traditional cuisine in many Middle Eastern and African countries. There it is known as the Lebanese, Syrian or Arabic Bread.

Hummus which is a dip made of chickpea and sesame paste with flavorings of olive oil, garlic, lemon juice and paprika. This dish has become quite popular as a breakfast dish and has gained currency throughout the Arab World.

Are foods that make up a mediterranean diet healthy?

The Mediterranean foods have become popular in recent years mainly due to the ever increasing positive research results and are considered the major cause for the longevity of people in this region along with the reduced incidents of heart and cancer diseases when compared to the western diet. This is owed to many factors but much emphasis is placed on Olive oil which is high in antioxidants and unlike the animal fats consumed in America is said to assist in controlling cholesterol and reducing heart disease.

The flip side however is that there are increased incidents of obesity as fast food outlets creep into these regions larger cities as well. Much of this is said to be the result of the westernized fast food mentality and its slow, though penetrating affects on the Mediterranean cuisine and culture. You would be wise to not confuse fast food and the modern pizza for the true regional mediterranean style diet.

The verdict is clear on this with the scientific community validating the popular perception that true Mediterranean foods are healthy for most people and say that the reason for the well being of the people in this region may also be due to other features of their life style and perhaps food forms just one of the important ingredients. Many fad diet ditributors would have you believe otherwise due to the simple fact that no one owns the Mediterranean diet. It is there for anyone to take up with no patents or legal hurdles. You would do well to simply look at the abundance of helpful research and information from formal institutions to make up your own mind. These are all easily accessible on the internet.

Greek olive oil is simply the best. In fact it is so good that the Italians bought it in great quantities and slapped their labels on it and exported it to America. Now this practice is coming to an end and Greek Olive oil, particularly extra-virgin, is in great demand and you can find it in many supermarkets and gourmet shops though usually at very high prices. This does not mean that there are not other countries making good olive oil. But overall the Greeks make the best olive oil. That may be because it has been in use since the days of the ancient Minoans and Myceneans and the Greeks consume more olive oil per person than any country in the world.

The olives are picked by hand in late November and taken to the village cooperative or to the local privately owned pressing plant where the oil is extracted. In some places they are pressed in the same way they have been for thousands of years using large wood and stone pieces of equipment that could be mistaken for medieval torture devices. Nowdays though the oil is extracted by high-speed centrifugal machines. The oil which comes from this method is called Extra-Virgin. It is the first pressing and you need roughly 5 kilos of olives to make one kilo of olive oil. This is the healthiest olive oil you can eat and it may be the healthiest thing you can eat on the planet. The best comes from the island of Lesvos but there are those people who will swear by olive oil from Crete or the Peloponessos.

Pure or refined olive oil is extracted at high temperatures. It is less healthy, and less tasty though it is often flavored with extra vergin. What it is good for is frying because it has a higher burning temperature.
Extra-virgin should be used in salads, over fish, in stews and soups after the cooking is over or even for dipping bread into. To fry with it or even saute can ruin the oil and the taste of the food. Thats what refined is for. At the bottom of the olive oil totem pole is the Pomace which is the bottom of the barrel, extracted chemically. It makes better soap than cooking or eating.

This is a basic Greek Salad which is eaten with nearly every meal in Greece.

INGREDIENTS
3 - 4 tomatoes
1 onion
feta cheese
1 cucumber
olive oil
salt
olives
oregano

METHOD
Cut the tomatoes, the onion and the cucumber in slices. Mix them, add salt and some pieces of feta cheese, oregano and at the end pour some olive oil.

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.

INGREDIENTS
1/3 cup red-wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
6 cups chopped romaine lettuce
2 1/2 cups chopped cooked chicken, (about 12 ounces)
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
1/2 cup finely chopped red onion
1/2 cup sliced ripe black olives
1/2 cup crumbled feta cheese

PREPARATION
Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Looking for an amazing end to a great summer? Look no further than this delicious salad!

8 oz fresh strawberries sliced
4 oz cherry tomatoes
2 oz chopped walnuts
2 tablespoons dried cranberry
1/4 cup feta cheese
1 bag pre-washed organic bagged spinach
4 tablespoons balsamic vinegar
2 tablespoons olive oil

Toss all together in a bowl. If desired serve with grilled chicken

Grated butternut squash adds color and nutrients to this brown rice pilaf. Greeks like to use winter squash, especially pumpkin, to make savory and sweet pies, fritters and croquettes, casseroles and myriad other dishes with fall's telltale vegetables, but these dishes are virtually unknown outside the country.

It's traditionally made with pumpkin, but since most pumpkins in the U.S. are grown for carving jack-o'-lanterns (and not for cooking), I've modified the recipe to work with readily available butternut squash. The original dish calls for Greek pilaf rice, a short-grained, polished rice that is hard to find outside the country, so I've substituted instant brown rice.

INGREDIENTS
2 pounds butternut squash, peeled, halved and seeded
3 tablespoons extra-virgin olive oil
1 large red onion, finely chopped
1 clove garlic, minced
2 tablespoons water
1 tablespoon tomato paste
1 cup instant or parboiled brown rice
1 3/4 cups water, or 1 14-ounce can vegetable broth
1/2 cup white wine
1/2 cup chopped fennel fronds
2 tablespoons chopped fresh oregano
1 teaspoon salt
Pinch of cinnamon
Freshly ground pepper, to taste

PREPARATION
Grate the squash through the large holes of a box grater.
Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.
Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.
Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.

This roasted eggplant and feta dip gets a kick from a fresh chile pepper and cayenne pepper. There are countless variations on this classic meze (appetizer) in Greece. Out-of-season eggplant or eggplant that has been heavily watered often has an abundance of seeds, which make the vegetable bitter. Be sure to taste the dip before you serve it; if it's a touch bitter, you can remedy that with a little sugar. Serve with toasted pita crisps or as a sandwich spread.

INGREDIENTS
1 medium eggplant, (about 1 pound)
2 tablespoons lemon juice
1/4 cup extra-virgin olive oil
1/2 cup crumbled feta cheese, preferably Greek
1/2 cup finely chopped red onion
1 small red bell pepper, finely chopped
1 small chile pepper, such as jalapeño, seeded and minced (optional)
2 tablespoons chopped fresh basil
1 tablespoon finely chopped flat-leaf parsley
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt
Pinch of sugar, (optional)

PREPARATION
Position oven rack about 6 inches from the heat source; preheat broiler.
Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle.
Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days.

This is traditionally made with Greek strained yoghurt but can also be made with mayonnaise instead. Try both ways and see which you prefer - with mayonnaise it has a slightly thicker, richer taste.
This is a side dish which can be served with any meat, fish or vegetable dish.

Ingredients

3 large eggplants
300g strained Greek yoghurt or mayonnaise
3 medium-sized cloves of garlic
2 tablespoonfuls extra virgin olive oil
1 lemon
Salt

Preparation

Wash the eggplants and make a few deep cuts in their skin with a sharp knife.

Bake them whole in a very hot oven for approximately 1 hour until the skin is burned and cracks if you tap it with your fingers. It is important to be burned because that gives a special smoky taste to the dip.

Allow them to cool and cut them in two lengthwise.

Scoop out the white flesh and try to remove the dark seeds.

Put the flesh in a colander, add salt which will remove the bitterness from the eggplants and lemon juice which will help them to remain white.

Allow them to stand and drain for an hour.

Mash them as much as you can with the help of a fork, do not use a blender.

Add the yoghurt (or mayonnaise), the crushed garlic and the olive oil and stir them well.

Place them in a shallow bowl and decorate them with parsley leaves and a few drops of olive oil.

Ingredients
1 Italian semolina bread sliced into 1" slices
6 plum tomatoes, seeded and chopped
1 clove of garlic
1 tbsp. chopped shallots
1/4 cup chopped fresh basil
2 tbsp. extra virgin olive oil
splash balsamic vinegar
salt and pepper to taste

Directions
Preheat oven to 400 degrees (approx 200 degrees Celsius). Slice the bread into 1" slices and lay out on a sheet pan.

Place the bread in the oven for 5 minutes per side. Rub the raw garlic on one side of the bread. In a large bowl, combine the roma tomatoes, olive oil, vinegar, basil, shallots, salt, and pepper. Allow the mixture to sit for 10 minutes.
Divide the tomato mixture evenly over the bread slices and serve.

Baked and Stuffed Aubergines are a great healthy starter using commonly in Greek dishes. This recipe shows you very simply how to make them.

This dish makes a lovely starter or addition to a main dish.

Ingredients

2 large or 4 small aubergines weighing about 750g/1lb10oz total
150g/5oz minced beef
60g/2½oz pecorino or parmesan cheese
30g/1oz stone in black olives
100g/4oz sliced bread from a crusty dense loaf
3 vine-ripened tomatoes
2 garlic cloves
1 tbsp concentrated tomato paste
2 tsp dried oregano
2 eggs
2 tbsp olive oil
salt and pepper

Preparation and Cooking

1. preheat the oven to 200C/400F/Gas 6 and bake the whole aubergines for 12-20 minutes according to size, till softened.
2. When you take out the aubergines, put your sliced bread in the oven and leave to toast till quite dry, about 5-7 minutes.
3. Remove - but leave the oven on - and break into smaller pieces then place in the food processor. Whiz till you have fine breadcrumbs.
4. Once the aubergines are cool, cut each in half horizontally, also through the stalks if possible. With a small sharp knife scoop out the flesh, leaving a shell about 5mm/¼in thick. Chop the aubergine flesh scooped from the centre into very small dice (see tips).
5. Cut the garlic in half and remove the green shoot if any. Crush one of the cloves lightly and chop the other very fine. Peel and de-seed the tomato then chop the flesh into small dice. Slice the flesh from the olives in slivers (see tips).
6. Place the crushed garlic clove in a frying pan with the cold olive oil and colour till palest gold on low heat. Discard the garlic clove, add the beef mince, turn up the heat and brown well. Add the tomatoes, aubergine, oregano, tomato concentrate and the minced garlic clove, season and simmer uncovered for 10-12 minutes or till well-reduced.
7. Add a little water if needed to keep the mixture simmering rather than drying out. While it simmers, grate the cheese and mix with the breadcrumbs. Slice the olives into very small slivers.
8. Separate the two eggs, reserve the egg whites, and mix the two yolks into the meat aubergine mixture after it has been left to cool a little, making sure they are very well amalgamated.
9. Tip about 2/3 of the breadcrumb/cheese mix into the aubergine mixture with the sliced olives. The mix should be a little wet but not sloppy or runny - if it is, add more breadcrumbs and/or cheese, if too dry add a little water.
10. Fill the aubergine shells with the mixture and flatten the top. Whisk up the egg whites on a plate using a knife or fork, till they are a little frothy, then take each filled aubergine in your hand and press filling-side down into the egg whites.
11. Sprinkle with the remaining breadcrumb mixture, pressing down so it sticks well, place in a lightly-oiled baking dish and bake for 30-40 minutes. Flash under a hot grill for 3 minutes until the topping is brown and crisp. Leave to cool for 5-10 minutes before serving

Hunter's Chicken is found across Northern Italy, with many variations. This version uses meaty bone-in chicken thighs and is full of onions, mushrooms and tomatoes. It's also delicious served over egg noodles.

INGREDIENTS
2 teaspoons plus 2 tablespoons extra-virgin olive oil, divided
3 medium onions, finely chopped
2 cloves garlic, minced
1/2 cup all-purpose flour
12 bone-in chicken thighs, (about 4 pounds), skin removed, trimmed
1 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
1 cup dry white wine, or vermouth
1 1/2 pounds button mushrooms, halved or quartered, depending on size
4 plum tomatoes, chopped
1 cup reduced-sodium chicken broth
2 bay leaves
2 teaspoons chopped fresh rosemary, or 3/4 teaspoon dried
1 1/3 cups cornmeal
6 cups cold water
1 teaspoon salt
1 tablespoon thinly sliced fresh basil

PREPARATION
Heat 2 teaspoons oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, for 5 minutes. Add garlic and cook, stirring, until the onions are very soft and translucent, 2 to 4 minutes more. Using a slotted spoon, transfer the onions to a bowl; set aside. Remove the pot from the heat.
Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge the chicken in the flour. Gently shake off any excess.
Cook the chicken in 2 batches in the Dutch oven, using 1 tablespoon oil for each batch. Cook over medium-high heat, turning once, until browned on both sides, 2 to 4 minutes per side. Transfer the chicken to a plate.
Pour wine (or vermouth) into the pot and cook, stirring and scraping up any browned bits with a wooden spoon, for 1 minute. Stir in mushrooms, tomatoes, broth, bay leaves and rosemary. Return the reserved onions to the pan. Add the chicken and any accumulated juices, making sure each piece is partially submerged. Bring to a simmer, then reduce heat to medium-low. Partially cover the pan and cook, gently stirring once or twice, until the chicken is very tender, about 1 hour.
Meanwhile, combine cornmeal, water and salt in a large saucepan. Bring to a boil, stirring constantly, until the mixture thickens, about 5 minutes. Partially cover the pan, reduce the heat to low and simmer, stirring occasionally, until thick and very creamy, 45 minutes to 1 hour. Remove from the heat and let stand, covered, while you finish the stew.
Remove the chicken to a plate and tent with foil to keep warm. Bring the liquid in the pan to a boil over medium-high heat and cook until thickened, 10 to 15 minutes. Skim or blot any visible fat from the surface. Season with the remaining 1/2 teaspoon salt and pepper to taste. Return the chicken to the pan.
Gently stir in basil. Serve the stew over the polenta.

This is a recipe from a friend of mine who lives in New York she has a great blog
http://sandi-anewyorkfoodie.blogspot.com

"I love the flavor of lemon with chicken and have been making this marinade for a long time now. You can make the chicken on the grill, indoor grill or even broil it. It's a very simple marinade and also quick cooking so it's perfect for a weeknight dinner."

Ingredients
1 1/4 lbs skinless, boneless thin chicken breasts
Juice of 1 lemon
1/4 cup extra virgin olive oil
2-3 garlic cloves minced
2 tbsp. chopped fresh parsley
1-2 tbsp. Dijon mustard
pinch of red pepper flakes or more if you prefer
salt to taste

Directions
Combine all the ingredients in a bowl and add chicken to a ziplog bag and pour marinade over it. Refrigerate for about an hour. Discard marinade. Preheat grill to medium and grill the chicken for about 5 minutes on each side or until chicken is no longer pink inside. Remember to cover the chicken with foil after it's done for about 10 minutes and let it rest.

Spinach-Parmesan stuffing provides great flavor in boneless, skinless chicken thighs. Try it with the optional chicken livers in the stuffing for an extra-rich treat. And don't worry, even though when stuffed it looks like the filling will ooze out, it doesn't. The egg in the stuffing acts as a binder to keep everything in place. The recipe makes plenty of sauce, so be sure to cook up some pasta or make mashed potatoes to serve alongside the saucy chicken.

INGREDIENTS
STUFFING & CHICKEN
1 cup frozen (thawed) or cooked spinach, squeezed dry
1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat
4 ounces fresh chicken livers, coarsely chopped (optional)
1/2 cup freshly grated Parmesan cheese
1 large egg, lightly beaten 2 tablespoons chopped fennel fronds (optional)
2 tablespoons finely chopped shallots
1 tablespoon chopped garlic
2 teaspoons chopped fresh thyme
3/4 teaspoon freshly ground pepper, divided
1/2 teaspoon salt, divided
10 4- to 5-ounce boneless, skinless chicken thighs, trimmed
2 tablespoons extra-virgin olive oil
SAUCE
2 cups finely chopped onion
1/2 cup finely chopped carrot
1/2 cup diced fennel bulb
1/4 cup finely chopped shallot
2 tablespoons minced garlic
1 1/2 cups dry white wine
3 cups reduced-sodium chicken broth
1 28-ounce can crushed tomatoes
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

PREPARATION
To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day.
Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt.
Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium-high heat. Reduce heat to medium and add half the thighs, seam-side down. Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs.
To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes.
Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if it's too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce.

Ingredients (serves 6)
For the sauce:
1 tsp dried or 2 tsp fresh thyme
2 cloves garlic, crushed
Salt and pepper
3 tbsp olive oil
1 tbsp thyme honey
For the meat:
1 chicken, cut in pieces or
1.5 kg pork, cut in large pieces
1 large onion, cut in rings
1 tbsp parsley, finely chopped
Salt and pepper
2 glasses white wine
2 tbsp olive oil
If you are using chicken that is very fatty, boil it first and keep the bones and broth to use for a soup.
Saute the meat in the olive oil, then remove from the frying pan and saute the onions. Put the pan aside to be used later.
Preheat the oven to 180C.
For the sauce, blend the thyme (if dried, soaked in a little water first, which you can also add to the mix), garlic, salt, pepper, honey and oil.
Place the meat on a grill over a baking dish with a little water in it (which you will need to top up) so that the juices don't burn the pan. Brush the meat with the thyme mixture and grill in the oven for 45 minutes if using chicken or half an hour if using pork. Pour the juice from the pan into the frying pan with the onions, add the wine and season to taste. Continue to grill until all the meat is caramelized and then add the parsley at the end.
Serve with mashed potatoes and grilled tomatoes.

To stretch the ground beef, I use high-fiber bulgur and whole-wheat breadcrumbs in the meatballs, which are baked rather than fried.

INGREDIENTS
MEATBALLS
1/3 cup bulgur
1/2 cup hot water
4 ounces lean ground beef
4 ounces hot Italian sausage
1 medium onion, very finely chopped
2 large egg whites, lightly beaten
3 cloves garlic, very finely chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
SAUCE & SPAGHETTI
4 cups prepared marinara sauce
1/2 cup slivered fresh basil leaves, or chopped fresh parsley
1 pound whole-wheat spaghetti, or linguine
1/2 cup freshly grated Parmesan, or Romano cheese (1 ounce)

PREPARATION
To prepare meatballs: Combine bulgur and water in a small bowl. Let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
Preheat oven to 350°F. Coat a rack with cooking spray and place it over a baking sheet lined with foil.
Combine ground beef, sausage, onion, egg whites, garlic, oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large bowl; mix well. Form the mixture into 1-inch meatballs (about 24). Place the meatballs on the rack and bake for 25 minutes. Blot well with paper towel.
To prepare sauce & spaghetti: Put a large pot of lightly salted water on to boil. Bring sauce to a simmer in a Dutch oven. Add the meatballs to the sauce and simmer, covered, for 20 minutes. Stir in basil (or parsley).
Meanwhile, cook spaghetti (or linguine) until just tender, 8 to 10 minutes. Drain and transfer to a serving bowl. Top with the sauce and meatballs and serve with grated cheese.

These succulent meatballs can be served on little plates with plenty of bread for sopping up the rich tomato sauce or simply with toothpicks (and a napkin!). They are best served warm.

INGREDIENTS
12 ounces ground lamb
12 ounces 93%-lean ground turkey
1 cup fresh whole-wheat breadcrumbs
1 large egg white
1 cup minced onion, divided
6 cloves garlic, minced, divided
4 tablespoons chopped fresh mint, divided
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt, divided
1 tablespoon extra-virgin olive oil
1/2 cup red wine
1/4 teaspoon cayenne pepper
1 28-ounce can crushed tomatoes

PREPARATION
Preheat oven to 350°F. Coat a baking sheet with cooking spray.
Combine lamb, turkey, breadcrumbs, egg white, 1/2 cup onion, half the garlic, 2 tablespoons mint, coriander, cumin and 1/4 teaspoon salt in a large bowl. Gently mix to combine. Shape into 48 little meatballs, about 1 tablespoon each. Place on the prepared baking sheet.
Bake the meatballs for 10 minutes. Set aside.
Meanwhile, heat oil in a large saucepan over medium heat. Add the remaining 1/2 cup onion and cook, stirring, until golden, 3 to 5 minutes. Stir in the remaining garlic, wine, cayenne and the remaining 1/4 teaspoon salt. Simmer over medium-low heat until the wine has reduced significantly, 3 to 5 minutes. Add tomatoes, return to a simmer, reduce heat to low and simmer, partially covered, for 20 minutes.
Add the meatballs to the sauce and cook until heated through, about 5 minutes. Garnish with the remaining 2 tablespoons mint.

Lamb loin chops are a healthy alternative to the more popular and more fatty lamb shoulder chops. The loin chops have quite enough flavor to stand up to this herbaceous couscous.

INGREDIENTS
1 cup water
1 tablespoon minced garlic
1 tablespoon finely chopped fresh parsley
1/4 teaspoon salt
2 1/2 pounds lamb loin chops, (about 8), trimmed of fat
2 teaspoons extra-virgin olive oil
1/2 cup whole-wheat couscous
2 medium tomatoes, chopped
1 medium cucumber, peeled and chopped
1/2 cup crumbled feta
3 tablespoons lemon juice
2 tablespoons finely chopped fresh dill

PREPARATION
Put water on to boil in a medium saucepan.
Combine garlic, parsley and salt in a small bowl. Press the garlic mixture into both sides of lamb chops. Heat oil in a large nonstick skillet over medium-high heat. Add the lamb chops and cook to desired doneness, 5 to 6 minutes per side for medium. Keep warm.
Meanwhile, stir couscous into the boiling water. Return to a boil, reduce heat to a low simmer, cover and cook for 2 minutes. Remove from the heat and let stand, covered, for 5 minutes; fluff with a fork. Transfer to a medium bowl. Add tomatoes, cucumber, feta, lemon juice and dill. Stir to combine. Serve the couscous with the lamb chops.

Ingredients (serves 4-6)
1 rabbit 1.5-2 kg (or 2 smaller ones) cut into pieces
1 kg baby potatoes, preferably organic, well scrubbed (or large potatoes cut into smaller chunks)
2 tbsp fresh rosemary leaves, roughly chopped, or 1 tbsp dried and crushed
10 whole garlic cloves
40 ml red wine vinegar
80 ml olive oil
Salt and freshly ground pepper
For the sauce:
1 liter chicken stock
100 gr Dijon mustard
25 ml olive oil
Season the rabbit and rub it with a little of the olive oil.
Heat a large, preferably nonstick, pan and add the rabbit, sauteing over a high heat until browned on all sides (3-4 minutes on each side). You may need to do this in more than one go if all the pieces don't fit in the pan at once. Preheat the oven to 200C. Put the meat in a baking dish and bake for 30 minutes. Meanwhile, mix the potatoes, rosemary, garlic and the rest of the olive oil and season. Add this mixture to the baking dish 10 minutes after starting the rabbit.
As soon as the dish is removed from the oven at the end of the half hour, pour the vinegar over it while it is still hot.
Sauce: Boil the stock until reduced to a quarter of its volume (about 250 ml). Remove from the hob and add the mustard and oil. Beat vigorously with a whisk until well blended.

This is a traditional roast from the Italian province of Parma, often served for special family celebrations. ("Rosa di Parma" means it's stuffed with Parmigiano-Reggiano and prosciutto.) Typically made with beef, it is equally delicious and more economical made with pork tenderloin and ideal for entertaining parties of 8 to 10. Seek out true Italian Prosciutto di Parma and Parmigiano-Reggiano for this dish-even though they are more costly, the superior flavor is worth the expense.

INGREDIENTS
2 teaspoons fresh sage, finely chopped
1 1/2 teaspoons minced garlic
1 teaspoon fresh rosemary, finely chopped
1 teaspoon kosher salt
1 teaspoon freshly ground pepper
2 pork tenderloins, (1-1 1/4 pounds each), trimmed
4 thin slices Italian Parma ham, (Prosciutto di Parma), divided
1 cup freshly grated Parmigiano-Reggiano cheese, divided
3 teaspoons extra-virgin olive oil, divided

PREPARATION
Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.
Preheat oven to 450°F.
You're going to double butterfly the tenderloins, so they can be flattened, stuffed and rolled. To do that, you'll make two long horizontal cuts, one on each side, dividing the tenderloin in thirds without cutting all the way through. Working with one tenderloin at a time, lay it on a cutting board. Holding the knife blade flat, so it's parallel to the board, make a lengthwise cut into the side of the tenderloin one-third of the way down from the top, stopping short of the opposite edge so that the flaps remain attached. Rotate the tenderloin 180°. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, starting two-thirds of the way down from the top of the tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large rectangle of meat. Use the heel of your hand to gently flatten the meat to about 1/2 inch thick.
Cover each butterflied tenderloin with 2 of the ham slices, then spread 1/2 cup Parmigiano-Reggiano over the ham, leaving a 1-inch border. Starting with a long side, roll up each tenderloin so the stuffing is in a spiral pattern; then tie the roasts at 2-inch intervals with kitchen string.
Lightly brush the roasts all over with 1 1/2 teaspoons oil then rub with the reserved herb mixture. Heat the remaining 1 1/2 teaspoons oil in a large, heavy, ovenproof skillet over medium-high heat. Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3 to 5 minutes total.
Transfer the pan to the oven and roast, checking often, until the internal temperature reaches 145°F, 15 to 20 minutes. Transfer to a cutting board, tent with foil and let rest for 5 minutes. To serve, remove the string and cut the pork into 1-inch-thick slices.

Superfine angel hair and delicate scallops are coated with a light lemon, white wine and caper sauce.

INGREDIENTS
1 pound dry sea scallops
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
8 ounces whole-wheat angel hair pasta
1/2 cup white wine
1/2 cup clam juice
2 teaspoons cornstarch
1/4 cup chopped garlic
3 tablespoons lemon juice
1 tablespoon capers, rinsed and chopped
2 teaspoons butter
2 tablespoons chopped fresh parsley

PREPARATION
Put a large pot of water on to boil.
Sprinkle scallops on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the scallops; cook, turning once, until browned on both sides, about 6 minutes total. Transfer to a plate.
Cook pasta in the boiling water until not quite tender, about 4 minutes. Drain and rinse.
Whisk wine, clam juice and cornstarch in a small bowl until smooth.
Cook garlic in the pan over medium-high heat, stirring often, until softened, 1 to 2 minutes. Add the wine mixture; bring to a boil and cook until thickened, about 2 minutes. Stir in lemon juice, capers and butter; cook until the butter melts, 1 to 2 minutes.
Return the scallops to the pan, add the pasta and cook, stirring gently, until heated through and coated with the sauce, about 1 minute. Stir in parsley and serve immediately.

The Mediterranean flavors of a warm tomato tapenade will brighten all kinds of white fish as well as chicken. Make It a Meal: Orzo and sauteed spinach will round out this meal.

INGREDIENTS
1 pound cod fillet
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup halved cherry tomatoes
1/4 cup chopped cured olives
1 tablespoon capers, rinsed and chopped
1 1/2 teaspoons chopped fresh oregano
1 teaspoon balsamic vinegar

PREPARATION
Preheat oven to 450°F. Coat a baking sheet with cooking spray.
Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15 to 20 minutes, depending on the thickness of the fillet.
Meanwhile, heat the remaining 1 teaspoon oil in a small skillet over medium heat. Add shallot and cook, stirring, until beginning to soften, about 20 seconds. Add tomatoes and cook, stirring, until softened, about 1 1/2 minutes. Add olives and capers; cook, stirring, for 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon the tapenade over the cod to serve.

1lb new potatoes
1 tbsp whole grain mustard
Juice of 1 small orange
2 tsp clear honey
2 Salmon fillets (or Tuna)
2 Red peppers
9oz sugar snap peas [I use a mixture of french beans, asparagus, mange tout]
2tbsp olive oil

Method
Pre-heat oven to 180c, MAKE THE MARINADE, Boil potatoes for 10 mins, Whisk the mustard, juice, and honey together in a bowl, turn fish fillets in the marinade, de-seed the peppers and cut into thick strips.

BRING EVERYTHING TOGETHER

Drain potatoes and tip into roasting tray with peppers and sugar snap peas, drizzle over the oil, and salt and pepper, put fish on top of veg and pour over the marinade

Bake for 20-25mins

Fava is the Greek word for bean puree, almost exclusively made with yellow split peas-here it's served with grilled squid, but the simplest and most traditional is raw onion, olive oil and lemon juice; in Santorini it is topped with stewed capers and onions, a combination referred to as "married" fava in Greek. For a vegetarian topping, try a combination of arugula and caramelized onions.

INGREDIENTS

3/4 cup yellow split peas
3 tablespoons extra-virgin olive oil, divided
1 small red onion, finely chopped
2 cups vegetable broth, or water, plus more as needed
12 ounces squid, cleaned
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons lemon juice
2 tablespoons finely chopped fresh parsley
1 lemon, cut into wedges

PREPARATION

Rinse split peas under running water to remove any grit; pick out any small pebbles.
Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add the split peas and toss to coat. Add broth (or water) and bring to a boil over high heat. Reduce the heat to a simmer and cover. Cook, stirring occasionally to prevent sticking and skimming any foam off the surface, until most of the liquid has been absorbed and the split peas are very tender, 45 minutes to 1 hour; they should disintegrate easily. If the liquid is gone before the peas are done, add a little more liquid and continue cooking.
Meanwhile, cut squid body (or tubes) into 1/2-inch rings; leave the tentacles whole. Combine rings and tentacles with 1 1/2 teaspoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
Transfer the peas to a food processor; add 1 1/2 teaspoons oil, lemon juice and the remaining 1/4 teaspoon salt and process until creamy, with a consistency similar to mashed potatoes. Spread the puree (fava) onto a serving platter.
Preheat grill to medium-high.
Thread the squid rings and tentacles on skewers. Oil the grill rack. Grill the squid, turning once, until firm but tender, about 4 minutes total. Remove the grilled squid from the skewers and arrange on top of the fava. Drizzle with the remaining 1 tablespoon oil, season with pepper and sprinkle with parsley. Serve with lemon wedges.

In this version, the eggs are cooked into a custardlike sauce. An extra step, yes, but the technique ensures food safety. To vary the vegetables, try green beans, asparagus or frozen peas (cook peas separately from pasta).

INGREDIENTS
1 teaspoon extra-virgin olive oil
3 ounces thinly sliced prosciutto, or Canadian bacon, trimmed of fat and diced (1/2 cup)
2 cloves garlic, minced
Pinch of crushed red pepper
3 large eggs, (pasteurized, if desired)
3/4 cup reduced-sodium chicken broth
3/4 teaspoon freshly ground pepper
12 ounces whole-wheat spaghetti, or linguine
8 ounces broccolini, (2 1/2 cups) or broccoli rabe (4 cups), stem ends trimmed, cut into 1/2-inch pieces
1/3 cup freshly grated Parmesan or Pecorino Romano cheese
Salt, to taste

PREPARATION
Put a large pot of water on to boil for cooking pasta. Also bring about 1 inch of water to a gentle simmer in the bottom of a double boiler.
Heat oil in a medium nonstick skillet over medium heat. Add prosciutto (or Canadian bacon) and cook, stirring often, until heated through, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Remove from heat.
Whisk eggs, broth and pepper in the top of the double boiler to combine. Set over the simmering water in the bottom of the double boiler and cook, whisking constantly in a slow, steady, figure-eight motion, until the sauce steams and thickens enough to coat a metal spoon, 5 to 7 minutes. The sauce may have a few small curdles. Remove the top pan from the heat and whisk the sauce rapidly so it does not continue to curdle.
Meanwhile, cook pasta in the boiling water, stirring often, for 5 minutes. Drop in broccolini (or broccoli rabe) and cook until the pasta is tender but firm, 4 to 6 minutes more. Drain and place in a large bowl. Add the egg sauce, the prosciutto (or bacon) mixture and cheese; toss to coat well. Season with salt, if desired.

Enjoy this vegetable-rich nibble as they do in Spain, spooned onto small rounds of fresh or lightly toasted bread.

INGREDIENTS
2 pounds baby spinach
3 tablespoons extra-virgin olive oil, divided
1 medium red onion, finely chopped
5 cloves garlic, minced
1 19-ounce can chickpeas, rinsed
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
1 teaspoon kosher salt
1/2 teaspoon hot paprika
1/2 cup golden raisins
1/2 cup reduced-sodium chicken broth, or vegetable broth

PREPARATION
Rinse spinach and let drain in a colander. With water still clinging to it, place half the spinach in a Dutch oven over medium heat. Cook, tossing with tongs and adding the remaining spinach by the handful until all is added and wilted, 6 to 8 minutes. Drain in the colander. Let cool slightly, then coarsely chop.
Carefully wipe out the pan, then heat 1 tablespoon oil over medium heat. Add onion and garlic and cook, stirring, until the onion is tender and lightly browned, 8 to 10 minutes. Stir in chickpeas, thyme, oregano, cumin, salt and paprika. Using a potato masher, mash some of the chickpeas, then cook, stirring, for 3 minutes. Stir in raisins and broth, scraping up any browned bits. Add the chopped spinach and stir gently to combine. Remove from the heat and let stand 10 minutes. Drizzle with the remaining 2 tablespoons oil just before serving.

Ingredients to serve 4:

* 100g or 4 oz broad beans (baby fava beans) washed
* 4 artichokes
* 200g or 1/2 lb cauliflower chopped into florets
* 1 red pepper (or capsicum)
* 1/2 leek
* 1 zucchini
* 1 carrot
* 1 tomato
* 3 cloves garlic
* 7 Tabspn or 100 ml extra virgin olive oil
* 1 teaspn ground paprika
* 8 cups or 2 l chicken stock
* 1 1/2 cups or 350g rice

Cooking Instructions.

* Trim artichokes and cut into pieces. Trim the beans.
* Peel and chop garlic.
* Peel tomato, cut into 4's and remove the seeds.
* Cut all the remaining vegetables into pieces that are 2 inches or 4cm in length.
* Heat the oil in a suitable pan. Combine all the vegetables and saute in oil.
* Add the paprika, stir constantly for about 5 minutes.
* Once vegetables have browned, add rice and stir until the grains are transparent.
* Add chicken stock and bring to boil.
* Simmer gently for about 20 mins, all the while stirring.
* Place paella in the oven for 8 minutes
* Serve hot.

Use whatever vegetables are in season.
Traditional Mediterranean recipes would use a selection of the following vegetables: artichokes, beans, cabbages, carrots, peppers, eggplants, leeks, onions, potatoes, zucchini, and tomatoes.

This tangy yogurt cheesecake is topped with ouzo-poached figs inspired by sikomaida, a traditional delicacy from Corfu made with dried figs macerated and kneaded with ouzo and pepper, which are formed into disks and dried in chestnut leaves. It's also delicious with seasonal fruits, fresh or dried and poached, or with whole preserves.

INGREDIENTS
CRUST
15 plain Melba toasts, (about 4 ounces; not Melba "snacks")
1/3 cup walnut halves
2 tablespoons extra-virgin olive oil
2 tablespoons sugar
CHEESECAKE
14 ounces reduced-fat (Neufchâtel) cream cheese
1 cup sugar
2 1/2 cups low-fat or nonfat plain Greek yogurt
7 large egg whites
1 teaspoon cinnamon
TOPPING
16 whole dried figs
2 cups warm water
1/2 cup ouzo, Mavrodaphne or port wine
2 rose geranium leaves, plus more for garnish (optional)
1 cinnamon stick
1 3-inch strip orange zest
1/2 cup sugar

PREPARATION
To prepare crust: Preheat oven to 325°F. Put a kettle of water on to heat for the water bath. Coat a 10-inch springform pan with cooking spray; tightly wrap the bottom and outside with a double layer of foil.
Process Melba toasts and walnuts in a food processor until fine crumbs form. Transfer to a medium bowl. Add oil and 2 tablespoons sugar and toss until evenly moist. Press the crumb mixture into the bottom of the pan. Bake until lightly browned, about 10 minutes. Transfer to a wire rack and let cool to room temperature, about 30 minutes.
To prepare cheesecake: When the crust is almost cool, beat cream cheese and 1 cup sugar in a large mixing bowl with an electric mixer until smooth. Add yogurt, egg whites and cinnamon; beat until well blended. Pour the batter over the cooled crust.
Place the cheesecake in a roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake the cheesecake in the center of the oven until set around the edges but the center still jiggles, about 45 minutes. Turn off the oven and let the cheesecake sit in the oven with the door ajar for 1 hour. Let cool on a wire rack for 1 hour more.
To prepare topping: Meanwhile, place figs in a small bowl, cover with warm water and let soak for 1 hour.
Strain the figs, reserving the soaking water. Strain the soaking water into a medium saucepan. Add ouzo (or wine); bring to a boil over high heat. Add geranium leaves (if using), cinnamon stick, orange zest and the figs. Reduce the heat to medium and cook until the figs are plump and the liquid is the consistency of a thin syrup, 10 to 15 minutes. Remove the figs with a slotted spoon and set aside to cool. Stir 1/2 cup sugar into the liquid, adjust the heat to maintain a gentle simmer, and cook until the liquid is reduced by half, 15 to 25 minutes. Discard the geranium leaves, cinnamon stick and orange zest. Chop the figs and return them to the syrup.
Remove the pan sides from the cheesecake. Serve each slice topped with some of the fig sauce and a rose geranium leaf, if desired.

There may be as many recipes for tsoureki as there are cooks. This delicious sweet dessert bread can include a light citrus flavor, can be topped with nuts, and can include the traditional red egg cooked with the bread. In addition to serving tsoureki with the Easter meal, try it with breakfast or a cup of coffee or tea (without the red egg).

Ingredients:
12 cups of flour
3 tablespoons of active dry yeast
1 cup of melted butter
1 cup + 1 tablespoon of sugar
6 eggs
1/2 tablespoon of mahlab (or crushed aniseed, or vanilla extract) + 2 cups of water
2-3 pieces of mastic, crushed with 1/4 teaspoon of sugar (or grated peel of 1 orange)
1 cup of lukewarm milk
3/4 teaspoon of sea salt
egg wash - 1 egg lightly beaten with 1 tablespoon of water
sesame seeds or blanched sliced almonds (optional)
hard boiled dyed red eggs (optional)

Preparation:
Dissolve the yeast in lukewarm milk. Add a few spoonfuls of flour to make a paste. Cover and set aside in a warm place to rise.

In a bowl, combine 10 cups of the flour and salt, and add melted butter. Boil mahlab (mahlepi) in 2 cups of water, strain, and add the liquid to the flour. (Alternatively, add 1 teaspoon of mahlepi or other flavoring + 2 cups of liquid - 1 cup each of orange juice, milk or water.)

Add the eggs, mastic, sugar, and the risen yeast mixture. On a floured surface or in a mixer, knead the mixture well, adding in remaining flour until it becomes a malleable dough, about 15-20 minutes (or 10 minutes with a mixer). Cover and allow to rise in a warm place until doubled in bulk (1 1/2 - 2 hours).

Punch down the dough and create shapes:

Braids: Form 12 or 15 ropes, each about 15 inches long. Braid sets of 3 ropes to form loaves, tucking ends in underneath the loaves. For the traditional Easter loaf, tuck one or more red eggs (choose eggs that have no cracks) into the braids.

Twists (photo): Shape into ropes 20-24 inches long. Fold each rope in half and twist gently.. Tuck a red egg into the top of the twist.

Other shapes: They can also be shaped into round loaves, rings, or shapes of your choice.
Place the loaves on greased cookie sheets or baking pans, cover, and allow to rise in a warm place until doubled in bulk. Brush with egg wash.

Preheat oven to 350°F (175°C).

(Optional) Sprinkle with sugar, sesame seeds, or blanched almond slices.

Bake at 350°F (175°C) for 30 minutes or until golden brown. (Tap on the bottom; they should sound hollow.) Cool for 5 minutes, then move to racks to cool completely.

The main Easter meal (on Easter Sunday) has traditionally been an occasion to slaughter a lamb or goat, and this soup was designed to use the leftover parts so that nothing went to waste. This soup is prepared on Holy Saturday and eaten to break the fast after midnight church services. Traditionally, the soup is put on low heat to cook before leaving for church, and eaten on return. The recipe includes ingredients we use in Greece.

Ingredients:

About 2 pounds of lamb or kid offal (liver, heart, lungs, and other organs)
Intestines from 2 lambs or kids
juice of 2 lemons
1 onion, finely chopped
5-6 green onions, finely chopped
1/3 cup of olive oil
2-3 rounded tablespoons of fresh dill, finely chopped
2 heads of romaine lettuce, well washed and finely chopped
sea salt
freshly ground black pepper
2 tablespoons of short grain rice, well rinsed
----------
FOR THE AVGOLEMONO (EGG-LEMON SAUCE)
juice of 2 lemons
3 eggs at room temperature, separated
1 tablespoon of water
Preparation:

Wash the organs and set aside to drain. Cut the intestines lengthwise with a scissors and clean well under running water. Rub them with coarse sea salt and the lemon juice, then clean again under running water. Bring a large pot of salted water to a boil and add the organs. Boil for about 3 minutes then add the intestines and boil for another 5 minutes. Drain and chop into small pieces.

Heat the olive oil over medium heat in a large, heavy-bottomed soup pot. Sauté the onion and green onion for 2-3 minutes. Add the meat and sauté until browned (a few minutes). Add dill, salt, pepper, and 10 cups of water. Bring to a boil, then lower heat to a slow boil and cook for 1 hour and 30 minutes.

Add the chopped lettuce to a large pot of boiling water and boil for 5 minutes. Transfer to a colander to drain. 40 minutes after the soup has been slow boiling, stir in the lettuce.

10 minutes before the end of cooking time, stir in the rice.

At the end of cooking time, remove the soup from the heat.

Make the avgolemono (egg-lemon sauce): Beat the egg whites until frothy. Continue beating and add the egg yolks, 1 tablespoon of water, the lemon juice and several large spoonfuls of the soup broth. The key is to beat continuously. Add mixture to the soup, stir, and cover the pot with a towel. Let sit for 10 minutes before serving.