Mediterranean Style Entrees

Ingredients

. chicken
. pickled olives
. pickled lemons
. ginger
. saffron
. coriander
. chicken stock
. onion
. garlic
. semolina
. salt and pepper

Instructions

Cut the chicken in 8 big pieces. Slice the onions, the garlic and the pickled lemons.

Then brown the chicken pieces and the sliced onion in a casserole dish. Add the sliced garlic, the spices (saffron and grated ginger), salt and pepper and add 2 deciliters of chicken stock (so that the liquid cover the pieces of chicken). Cover the casserole dish and let the whole ingredients cook until the chicken is completely done. 5 minutes before the end of the cooking add the pieces of lemon and the olives. Finish the cooking.

Pour in a tajine dish (if you've got one) and sprinkle with fresh chopped coriander. Serve with hot semolina (couscous).

Tagine Pot



A tagine is a terra-cotta pot with a conical lid used in Morocco. The stews that come from the pot are named for the cooking vessel, though you can cook them in a large skillet or Dutch oven. Serve with couscous or flatbread.

This recipe is recommended by the Mayo Clinic.
Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the nutrients are similar.
Low fat = no more than 3 g of fat per serving
SERVES 4

Ingredients

1 tablespoon minced garlic
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
2 tablespoons lemon juice
4 cod fillets, each 6 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

In a small bowl, combine the minced garlic, basil, parsley and lemon juice.

Place aluminum foil on a baking sheet or a grill-pan designed for grilling seafood. Spray with cooking spray. Place fish on aluminum foil and spray with cooking spray. Top each fillet with equal amounts of the garlic mixture. Sprinkle with black pepper.

Grill over medium heat, turning once, until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes.

Garnish with green olives and lemon slices. Serve on warmed plates.

Nutritional Analysis
(per serving)
Serving size: 1 fillet
Calories 145 Cholesterol 75 mg
Protein 30 g Sodium 175 mg
Carbohydrate 2 g Fiber trace
Total fat 2 g Potassium 731 mg
Saturated fat trace Calcium 35 mg
Monounsaturated fat 0.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2

* Mayo Clinic Healthy Weight Pyramid tool

The Mediterranean diet is becoming a recognized and popular way to eat great food and stay healthy enjoying it. The type of food varies throughout the various regions in the Mediterranean.

Although the Mediterranean diet is varied, there are certain guidelines for Mediterranean foods and eating habits:

Eating fish regularly

Eating poultry and lean meat instead of red meat

Consuming small portion of nuts

Eating Legumes a few times a week

Drinking red wine in moderation

Drinking water with meals as opposed to sodas

Consuming olive oil in raw form such as salads and drizzled over bread

Consuming pasta, rice and other grains and in coordination with other proteins.

What Makes the Mediterranean Diet So Healthy?

The Mediterranean diet is very rich in alpha-linolineic acid. This element is found in walnuts, walnut oil, mackerel, salmon and canola oil. Alpha-linolenic acid helps protect your from clotting and heart disease. Red wine is also healthy for the heart and is loaded with antioxidants.

Ingredients

Salsa:
1/2 cup chopped ripe plum (about 1)
1/2 cup diced apricots (about 2)
1/2 cup diced nectarine (about 1)
2 tablespoons thinly sliced fresh mint
2 tablespoons diced red onion
1 tablespoon minced seeded serrano chile
1 teaspoon grated lime rind
3 tablespoons fresh lime juice
1 tablespoon honey
1/4 teaspoon salt
1/8 teaspoon ground red pepper
12 sweet cherries, pitted and halved
1 green onion, finely chopped

Shrimp:
2 tablespoons butter, melted
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1 garlic clove, minced
24 jumbo shrimp, peeled and deveined (about 2 pounds)
Cooking spray
6 lime wedges
Mint sprigs (optional)
Preparation
To prepare salsa, combine the first 13 ingredients in a medium bowl; stir well. Cover and chill 1 hour.

Prepare grill.

To prepare shrimp, place butter, 2 teaspoons juice, 1/4 teaspoon salt, garlic, and shrimp in a large bowl; toss to coat. Thread 4 shrimp onto each of 6 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill for 3 minutes on each side or until shrimp are done. Serve with salsa and lime wedges. Garnish with mint sprigs, if desired.

Serve with Basmati Rice or a bed of fresh greens.