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Delicious Mediterranean Diet Recipes

From the Editors of America's Top Magazines

Hearst Communications, Inc.

A HEALTHY START

Start the day off right with one of these healthy, filling choices.

A Note About Coffee and Tea

Try not to exceed three cups of (regular, caffeinated) coffee a day or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.

Greek Scramble

From Eating Light

305 calories

Total time 10 min.

Makes 1 serving

1 egg
¼ cup cooked baby spinach
1 Tbsp. feta
1 Whole Wheat English Muffin
2 tsp. light spread

1. Scramble 1 egg with ¼ cup cooked baby spinach and 1 Tbsp. feta.

2. Serve with 1 whole wheat English muffin and 2 tsp. light spread.

Spanish Omelet

From Redbook

Photo by Tina Rupp

< 400 calories per serving

Active time 20 min.

Total time 26 min.

Makes 4 main-dish servings

2 Tbsp. olive oil, 1 Tbsp. unsalted butter
3/4 lb. small red potatoes, very thinly sliced
1 cup diced onion
1 large orange bell pepper, seeded and cut into 1½-inch strips
1 tsp. minced garlic kosher salt and pepper
10 large eggs
2 Tbsp. chopped fresh flat-leaf parsley

1. Preheat oven to 400°F.

2. In large, ovenproof nonstick skillet on medium, heat oil and butter. Add potatoes to skillet, spreading them out and flipping them to coat evenly with oil mixture. Cook 6 minutes, or until lightly golden and barely soft, turning occasionally. Add onion, bell pepper, garlic, ½ teaspoon salt, and

3. ¼ teaspoon freshly ground black pepper. Carefully stir into potatoes. Cover skillet; cook 3 minutes, tossing once or twice, until onions are translucent.

4. In large bowl, whisk eggs with ½ teaspoon salt and ¼ teaspoon pepper; stir in parsley. Pour over potato mixture. Allow eggs to set in skillet 1 minute, then gently combine vegetables and eggs using spatula. Cook about 4 minutes, or until eggs have begun to solidify around edges.

5. Place skillet in oven; bake omelet 6 minutes, or until eggs are just set, slightly puffed, and shrinking away from sides of skillet. Using oven mitts, remove skillet to stovetop.

6. Loosen edges of omelet with spatula and slide out onto serving plate or cutting board. Cut into wedges and serve immediately, or, to serve as a Spanish-style tortilla, cool to room temperature and drizzle with olive oil.

Each serving about 18 g protein, 22 g carbohydrate, 22 g total fat (7 g saturated), 3 g fiber, 473 mg cholesterol, 679 mg sodium.

Spinach Quiche

From Good Housekeeping

Photo by Con Poulos

317 calories per serving

Active time 35 min.

Total time 1 hour 20 min. plus chilling and cooling

Makes 6 main-dish servings

¾ cup all-purpose flour
½ cup whole-wheat flour
Salt and pepper
4 Tbsp. cold trans fat-free margarine, cut up
¼ cup low-fat buttermilk nonstick cooking spray
3 large egg whites
1 leek (6 to 8 oz.), white and light green parts only, cut into thin half-moons
½ tsp. chopped fresh thyme leaves
6 oz. baby spinach (about 6 cups)
2 large eggs
1 1/3 cups reduced-fat (2%) milk
¼ cup freshly grated parmesan cheese
1 tsp. Dijon mustard
1 oz. goat cheese, softened

1. Preheat oven to 400°F. In food processor, pulse flours and ¼ teaspoon salt until combined. Add margarine; pulse until coarse crumbs form. Add buttermilk; pulse until just blended. If dough does not stay together when pinched, add ice water, 1 tablespoon at a time, pulsing after each addition. Shape into disk. Wrap in plastic wrap; refrigerate 20 minutes or overnight. (If chilled overnight, let stand 30 minutes at room temperature before rolling.)

2. Coat 9-inch glass pie plate with cooking spray. On lightly floured surface, with floured rolling pin, roll dough into 12-inch round; place in pie plate. Gently press against bottom and up side without stretching; trim edge. Prick holes in crust with fork. Line with foil; fill with pie weights or dried beans. Bake 15 minutes, or until beginning to set. Remove 1 tablespoon egg whites from rest of whites; set remaining aside. Remove foil with weights; brush bottom of crust with tablespoon of egg whites. Bake 5 to 6 minutes, or until golden brown and dry to the touch. Cool completely on wire rack.

3. Meanwhile, coat 12-inch skillet with cooking spray; heat over medium heat. Add leek, thyme, and 1/8 teaspoon salt. Cook 3 to 4 minutes, or until soft, stirring. Add spinach; cook 5 minutes, or until mixture is very soft and dry, stirring frequently. Let cool.

4. In large bowl, whisk whole eggs, milk, and remaining egg whites. Stir in Parmesan, mustard, spinach mixture, and ¼ teaspoon freshly ground black pepper. Spread goat cheese on bottom of crust; place in jelly-roll pan. With strips of foil, cover crust edges to prevent overbrowning. Pour egg mixture into crust; bake 32 to 35 minutes, or until knife inserted in center comes out clean. Cool on wire rack 15 minutes to serve. Cut quiche into wedges, and serve.

Each serving about 270 calories, 13 g protein, 25 g carbohydrate, 13 g total fat (8 g saturated), 4 g fiber, 82 mg cholesterol, 450 mg sodium.

Artichoke Frittata

From Good Housekeeping

Photo by Con Poulos

325 calories per serving

Total time 30 min.

Makes 4 main-dish servings

1 lb. sm. red potatoes, cut into quarters
1 Tbsp. plus 1 tsp. olive oil
2 green onions, sliced
1 orange pepper (8 oz.), chopped
1 pt. grape tomatoes
1 can (13 to 14 oz.) artichoke hearts, rinsed and chopped
4 lg. eggs plus 4 lg. egg whites
½ c. crumbled feta cheese

1. Arrange oven rack 6 inches from broiler heat source. Preheat broiler.

2. To medium microwave-safe bowl, add potatoes and ¼ cup water; cover with vented plastic wrap. Microwave on High 8 minutes or until tender. Drain. On jelly-roll pan, toss potatoes with 1 teaspoon oil and ? teaspoon each salt and pepper. Broil 6 minutes or until browned.

3. Meanwhile, in nonstick 10-in. skillet, heat 1 tablespoon oil on medium 1 minute. Add green onions and orange pepper; cook 5 minutes or until golden, stirring occasionally. Add tomatoes and artichoke hearts; cook 2 to 5 minutes or until tomatoes start to burst, stirring occasionally.

4. While vegetables cook, in medium bowl, beat eggs and egg whites with ¼ teaspoon each salt and pepper and half of feta. Pour over vegetables and tilt skillet to distribute. Top with remaining feta. Cover; cook 5 to 6 minutes or until set. Serve with potatoes.

Each serving about 18 g protein, 32 g carbohydrate, 14 g total fat (5 g saturated), 3 g fiber, 205 mg cholesterol, 515 mg sodium.

Asparagus-Romano Frittata

From Good Housekeeping

Photo by Lisa Hubbard

235 calories per serving

Active time 20 min.

Total time 40 min.

Makes 6 main-dish servings

12 large eggs
¾ cup grated Romano cheese
½ cup reduced-fat (2%) milk
Salt and pepper 1 Tbsp. butter
1 lb. asparagus, cut into 1-inch pieces
1 bunch green onions, thinly sliced

1. Preheat oven to 375°F. In medium bowl, with whisk, beat eggs, Romano cheese, milk, ½ teaspoon salt, and 1/8 teaspoon pepper.

2. In nonstick 12-inch skillet with oven-safe handle, melt butter on medium-high. Stir in asparagus and ¼ teaspoon salt; cook 4 minutes. Add green onions; cook 2 minutes, stirring often. Spread vegetable mixture evenly in skillet.

3. Reduce heat to medium-low. Pour egg mixture into skillet; cook 4 to 5 minutes, without stirring, until mixture starts to set around edge. Place skillet in oven; bake 9 to 10 minutes or until set. Invert frittata onto serving plate; cut into wedges.

Each serving about 18 g protein, 5 g carbohydrate, 16 g total fat (7 g saturated), 1 g fiber, 443 mg cholesterol, 580 mg sodium.

Pomegranate-Berry Smoothie

From Good Housekeeping

Photo by James Baigrie

250 calories per serving

Total time 5 min.

Makes 1 main-dish serving

½ cup chilled pomegranate juice
½ cup vanilla low-fat yogurt
1 cup frozen mixed berries

In blender, place juice, yogurt, and berries. Cover and blend until pureed.

Each serving About 6 g protein, 52 g carbohydrate, 2 g total fat (1 g saturated), 5 g fiber, 8 mg cholesterol, 110 mg sodium.

Morning Glory Muffins

From Good Housekeeping

165 calories per serving

Active time 20 min.

Total time 43 min.

Makes 12 muffins

1 ¼ cups all-purpose flour
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
½ tsp. ground cinnamon
1 cup old-fashioned or quick-cooking oats, uncooked
1/3 cup fat-free (skim) milk
2/3 cup unsweetened applesauce
¼ cup packed brown sugar
¼ cup light (mild) molasses
2 Tbsp. canola oil 1 large egg
3 medium carrots, shredded (about 1 ½ cups)
½ cup chopped dried plums (prunes)

1. Preheat oven to 400°F. Grease 12 standard muffin-pan cups, or line cups with fluted paper liners.

2. In large bowl, whisk together flour, baking powder, baking soda, salt, and cinnamon; stir in oats. In medium bowl, with fork, mix milk, applesauce, brown sugar, molasses, oil, and egg until blended; stir in carrots and prunes. Add applesauce mixture to flour mixture; stir just until flour is moistened (batter will be lumpy).

3. Spoon batter into prepared muffin-pan cups (muffin cups will be full). Bake 23 to 25 minutes or until toothpick inserted in center of muffin comes out clean. Immediately remove muffins from pan. Serve muffins warm, or cool on wire rack to serve later.

Each muffin About 3 g protein, 32 g carbohydrate, 3 g total fat (0 g saturated), 2 g fiber, 18 mg cholesterol, 200 mg sodium.

MIDDAY MEALS

Any of these satisfying soups, salads, sandwiches and more will give you energy to burn, minus the extra calories.

Warm Chicken-Orzo Salad

From Good Housekeeping

Photo by Kate Sears

420 calories per serving

Total time 30 min.

Makes 4 main-dish servings

1 lemon
1 pt. cherry tomatoes, cut in half
1 med. orange pepper (8 oz.), chopped
3 cloves garlic, crushed with press
2 Tbsp. extra virgin olive oil
¼ tsp. dried oregano
Salt and pepper
1 lb. skinless, boneless chicken breasts, cut into 1-in. chunks
1 c. whole-wheat orzo pasta
4 stalks celery, thinly sliced at an angle
2 oz. goat cheese, crumbled (½ c.)

1. Preheat oven to 450°F. Heat 4-quart saucepan of water to boiling on high. From lemon, finely grate 1 teaspoon peel and squeeze 2 tablespoons juice.

2. On one side of 18" by 12" jelly-roll pan, toss tomatoes and orange pepper with garlic, 1 tablespoon oil, and 1/8 teaspoon each oregano, salt, and freshly ground black pepper. Spread in even layer. On other side of pan, toss chicken with lemon peel, 1 tablespoon oil, and 1/8 teaspoon each oregano, salt, and freshly ground black pepper. Spread in even layer. Roast 13 minutes or until chicken loses pink color throughout (165°F).

3. While chicken and vegetables roast, cook orzo as label directs. Drain well and transfer to large bowl. Add chicken and vegetables, with their juices, to orzo, along with celery and lemon juice. Toss until well mixed. Top with goat cheese.

Each serving about 34 g protein, 41 g carbohydrate, 14 g total fat (4 g saturated), 7 g fiber, 79 mg cholesterol, 325 mg sodium.

Caesar Salad

From Good Housekeeping

Photo by Tara Donne

140 calories per serving

Active time 15 min.

Total time 25 min.

Makes 6 side-dish servings.

4 oz., Italian bread
1 clove garlic, cut in half
Nonstick olive oil cooking spray
¼ cup light mayonnaise
¼ cup freshly grated Parmesan cheese
3 Tbsp. fresh lemon juice
1 Tbsp. olive oil
1 tsp. anchovy paste
Coarsely ground black pepper
1 package (18 oz.) hearts of romaine lettuce, torn into bite-size pieces

1. Preheat oven to 400°F. Cut 4 ounces Italian bread into ½-inch-thick slices.

2. Cut 1 garlic clove in half. Rub bread slices, on both sides, with cut sides garlic. Cut bread into ½-inch cubes; place in jelly-roll pan. Spray bread liberally with nonstick olive oil cooking spray. Bake 10 minutes, or until golden and crisp. Cool in pan.

3. Meanwhile, in large bowl, whisk together ¼ cup light mayonnaise, ¼ cup freshly grated Parmesan cheese, 3 tablespoons fresh lemon juice, 1 tablespoon extra virgin olive oil, 1 teaspoon anchovy paste, and ¼ teaspoon coarsely ground black pepper. Add 1 package (18 ounces) hearts of romaine lettuce, torn into bite-size pieces, and croutons to bowl; toss to coat.

Each serving about 4 g protein, 13 g carbohydrate, 8 g total fat (2 g saturated), 2 g fiber, 7 mg cholesterol, 280 mg sodium.

Chorizo, Tomato, & Chickpea Salad

From Redbook

Photo by Yuki Sugiura

384 calories per serving

Total time 20 min.

Makes 4 main-dish servings

1 Tbsp. olive oil
7 oz. fully cooked chorizo sausages, cut into 3/4-inch chunks
2 shallots, halved, thinly sliced
1 can (15.5 oz.) chickpeas, rinsed and drained
16 oz. red and/or yellow cherry tomatoes, halved
2 Tbsp. sherry vinegar
½ cup coarsely chopped fresh flat-leaf parsley
Kosher salt and pepper

1. In large skillet on medium-high, heat oil. Add chorizo and shallots, and cook about 8 minutes, or until chorizo browns lightly and shallots soften, stirring frequently.

2. Add chickpeas and tomatoes, and cook 5 minutes, or until tomatoes begin to soften. Add vinegar and cook 1 minute, stirring, until it's mostly evaporated. Remove skillet from heat and stir in parsley, ¼ teaspoon freshly ground black pepper, and a pinch of kosher salt. Serve hot.

Each serving about 19 g protein, 23 g carbohydrate, 24 g total fat (8 g saturated), 6 g fiber, 44 mg cholesterol, 850 mg sodium.

Layered Tuna & Tomatoes

From Good Housekeeping

Photo by Kate Mathis

365 calories per serving

Total time 20 min.

Makes 4 main-dish servings

2 slices whole-wheat sandwich bread
3 Tbsp. olive oil salt and pepper
1 Tbsp. capers, rinsed, drained, and finely chopped
2 Tbsp. red wine vinegar
1 tsp. Dijon mustard
1 can (15 oz.) no-salt-added cannellini beans, rinsed and drained
2 large beefsteak tomatoes, chopped
2 large green heirloom tomatoes, chopped
1 can (5 to 6 oz.) tuna in olive oil, drained and flaked
1 hard-cooked egg, finely chopped
1 Tbsp. fresh flat-leaf parsley leaves, finely chopped

1. In food processor with knife blade attached, pulse bread until coarse crumbs form. In 12inch skillet on medium, heat 1 tablespoon oil until hot. Add breadcrumbs and 1/8 teaspoon salt. Cook 5 minutes, or until crisp and toasted, stirring. Transfer to waxed paper to cool. If making ahead, transfer to airtight container and set aside at room temperature up to 1 day.

2. In small bowl, whisk capers, vinegar, mustard, ¼ teaspoon freshly ground black pepper, and remaining oil until well blended. In medium bowl, toss beans with 1 tablespoon dressing. Cover and refrigerate remaining dressing up to 2 days.

3. On platter, arrange tomatoes in single layer. Top with beans, tuna, and egg. Cover and refrigerate up to 1 day.

4. To serve, spoon remaining dressing over platter and sprinkle with bread crumbs and parsley.

Each serving about 17 g protein, 36 g carbohydrate, 17 g total fat (3 g saturated), 8 g fiber, 71 mg cholesterol, 590 mg sodium.

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