Mediterranean Diet Recipes

Greek Yogurt with Honey and Fresh Berries

Preparation Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Serves: 1

Ingredients:

1 cup Greek yogurt
1 tablespoon honey
1/2 cup fresh mixed berries (strawberries, blueberries, raspberries)
1 tablespoon chopped nuts (optional)

Directions:

_In a serving bowl, add Greek yogurt.
_Drizzle honey over the yogurt.
_Top with fresh mixed berries and chopped nuts if desired.
_Gently mix everything together.

Nutrition Facts:

Calories: 210
Total Fat: 3g
Saturated Fat: 0.5g
Cholesterol: 5mg
Sodium: 60mg
Total Carbohydrates: 35g
Dietary Fiber: 3g
Sugar: 27g
Protein: 11g

Feta and Spinach Scrambled Eggs

Preparation Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Serves: 2

Ingredients:

4 large eggs
1 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
2 tablespoons milk (optional)
Salt and pepper, to taste
1 tablespoon olive oil
Fresh herbs (parsley or dill) for garnish (optional)

Directions:

_In a bowl, whisk the eggs. If desired, add milk, salt, and pepper, and whisk until well combined.
_Heat olive oil in a non-stick skillet over medium heat.
_Add chopped spinach to the skillet and sauté for 1-2 minutes until wilted.
_Pour the whisked eggs into the skillet and cook, stirring gently, until they begin to set.
_When the eggs are nearly set but still slightly runny, add crumbled feta cheese.
_Continue cooking and stirring until the eggs are fully set and the cheese is melted.
_Transfer the scrambled eggs to a plate, garnish with fresh herbs if desired, and serve hot.

Nutrition Facts:

Calories: 220
Total Fat: 15g
Saturated Fat: 5g
Cholesterol: 430mg
Sodium: 420mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 2g
Protein: 16g

Whole Grain Toast with Avocado and Tomatoes

Preparation Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Serves: 1

Ingredients:

1 slice whole-grain bread
1/2 ripe avocado
1 small tomato, sliced
Salt and pepper to taste
Red pepper flakes (optional)
Fresh basil leaves (optional)
Olive oil (optional)

Directions:

_Toast the whole-grain bread until it's crispy.
_While the bread is toasting, cut the avocado in half, remove the pit, and scoop out the flesh.
_Mash the avocado with a fork in a small bowl and season with salt, pepper, and red pepper flakes (if desired).
_Spread the mashed avocado evenly on the toasted bread.
_Top with tomato slices.
_Drizzle a bit of olive oil on top and garnish with fresh basil leaves if desired.
_Season with extra salt and pepper to taste.
_Serve immediately.

Nutrition Facts:

Calories: 250
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 200mg
Total Carbohydrates: 29g
Dietary Fiber: 7g
Sugar: 4g
Protein: 5g

Mediterranean Omelette with Olives and Tomatoes

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

2 large eggs
1/4 cup chopped ripe olives (black or green)
1/4 cup diced tomato
2 tablespoons crumbled feta cheese
Salt and pepper to taste
Fresh oregano leaves for garnish (optional)
Olive oil (optional)

Directions:

_Crack the eggs into a bowl, beat them, and season with salt and pepper.
_Heat a non-stick skillet over medium heat and add a touch of olive oil if desired.
_Pour the beaten eggs into the skillet.
_As the eggs begin to set, add the olives, diced tomatoes, and crumbled feta on one half of the omelette.
_Carefully fold the other half of the omelette over the filling.
_Cook for another minute or two until the omelette is set and the cheese is slightly melted.
_Slide the omelette onto a plate and garnish with fresh oregano leaves if desired.
_Serve hot.

Nutrition Facts:

Calories: 300
Total Fat: 22g
Saturated Fat: 7g
Cholesterol: 375mg
Sodium: 600mg
Total Carbohydrates: 6g
Dietary Fiber: 2g
Sugar: 2g
Protein: 18g

Hummus and Veggie Breakfast Wrap

Preparation Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1 whole-grain or gluten-free wrap
2 tablespoons hummus
1/2 cup sliced bell peppers (red, green, or yellow)
1/2 cup cucumber, thinly sliced
1/4 cup cherry tomatoes, halved
1/4 cup baby spinach leaves
Salt and pepper to taste
Fresh parsley (optional)

Directions:

_Lay the whole-grain or gluten-free wrap on a clean surface.
_Spread a layer of hummus evenly over the wrap.
_Arrange the sliced bell peppers, cucumber, cherry tomatoes, and baby spinach in the center of the wrap.
_Season with a pinch of salt and pepper to taste.
_If desired, sprinkle some fresh parsley over the veggies.
_Carefully fold the sides of the wrap over the filling, and then roll it up from the bottom to create a wrap.
_Slice it in half if you prefer and serve immediately.

Nutrition Facts:

Calories: 300
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 400mg
Total Carbohydrates: 50g
Dietary Fiber: 8g
Sugar: 8g
Protein: 10g

Quinoa Breakfast Bowl with Almonds and Dates

Preparation Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Serves: 1

Ingredients:

1/2 cup cooked quinoa
2 tablespoons slivered almonds
2-3 Medjool dates, pitted and chopped
1/4 teaspoon ground cinnamon
1/4 cup unsweetened almond milk (or milk of your choice)
Fresh berries for topping (optional)

Directions:

_In a small saucepan, combine the cooked quinoa, slivered almonds, chopped dates, ground cinnamon, and almond milk.
_Heat the mixture over low heat, stirring occasionally, until it's heated through.
_Transfer the quinoa mixture to a bowl.
_Top with fresh berries if desired.
_Serve warm and enjoy your nutritious breakfast bowl.

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 50mg
Total Carbohydrates: 60g
Dietary Fiber: 7g
Sugar: 30g
Protein: 8g

Cucumber and Tomato Salad with Feta

Preparation Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Serves: 2

Ingredients:

2 cucumbers, diced
3 medium tomatoes, diced
1/2 red onion, thinly sliced
1/2 cup crumbled feta cheese
2 tablespoons fresh basil, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
Salt and pepper to taste

Directions:

_In a large bowl, combine the diced cucumbers, tomatoes, and thinly sliced red onion.
_Sprinkle the crumbled feta cheese over the vegetables.
_In a small bowl, whisk together the extra-virgin olive oil and red wine vinegar.
_Drizzle the dressing over the salad.
_Add the chopped fresh basil.
_Gently toss the salad to combine all the ingredients.
_Season with salt and pepper to taste.
_Serve immediately or refrigerate until ready to serve.

Nutrition Facts:

Calories: 210
Total Fat: 15g
Saturated Fat: 5g
Cholesterol: 25mg
Sodium: 300mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 7g
Protein: 6g

Whole Wheat Pita with Labneh and Za'atar

Preparation Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Serves: 2

Ingredients:

2 whole wheat pita bread rounds
1/2 cup labneh (strained yogurt)
1 teaspoon za'atar seasoning
1 tablespoon extra-virgin olive oil
Fresh mint leaves for garnish (optional)

Directions:

_Warm the whole wheat pita bread rounds, if desired.
_Spread a generous layer of labneh on each pita bread round.
_Sprinkle za'atar seasoning evenly over the labneh.
_Drizzle extra-virgin olive oil over the top.
_Garnish with fresh mint leaves, if available.
_Serve as a delightful snack or light meal.

Nutrition Facts:

Calories: 220
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 300mg
Total Carbohydrates: 23g
Dietary Fiber: 4g
Sugar: 1g
Protein: 8g

Greek Spinach and Cheese Pie

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Serves: 6

Ingredients:

8 sheets phyllo dough, thawed
10 oz fresh spinach, chopped
1 cup feta cheese, crumbled
1 cup ricotta cheese
2 eggs
1/4 cup fresh dill, chopped
1/4 cup fresh parsley, chopped
1/4 cup olive oil
Salt and pepper to taste

Directions:

_Preheat your oven to 350°F (175°C).
_In a large bowl, combine the chopped fresh spinach, crumbled feta cheese, ricotta cheese, eggs, fresh dill, fresh parsley, and a pinch of salt and pepper.
_Place one sheet of phyllo dough in a greased 9x9-inch baking dish, allowing the excess to hang over the edges.
_Brush it with olive oil.
_Repeat this process with 4 more sheets of phyllo dough, brushing each with olive oil.
_Spread the spinach and cheese mixture evenly over the phyllo dough.
_Layer the remaining phyllo dough sheets on top, brushing each with olive oil.
_Tuck in the excess dough to form a crust.
_Cut a few slits on the top layer to allow steam to escape.
_Bake in the preheated oven for about 40 minutes or until the pie is golden brown.
_Let it cool slightly, then slice and serve.

Nutrition Facts:

Calories: 350
Total Fat: 24g
Saturated Fat: 11g
Cholesterol: 125mg
Sodium: 520mg
Total Carbohydrates: 18g
Dietary Fiber: 2g
Sugar: 2g
Protein: 16g

Smoked Salmon and Capers on Whole Grain Bagel

Preparation Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Serves: 1

Ingredients:

1 whole grain bagel, split and toasted
2 oz smoked salmon
1 tablespoon capers
2 tablespoons cream cheese
1 slice red onion
Fresh dill for garnish

Directions:

_Spread the cream cheese on the toasted whole grain bagel halves.
_Arrange the smoked salmon over the cream cheese.
_Scatter capers evenly on top.
_Place a slice of red onion over the salmon.
_Garnish with fresh dill.
_Put the other half of the bagel on top to form a sandwich, if desired.
_Serve as an open-faced sandwich or a classic bagel sandwich.

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 5g
Cholesterol: 30mg
Sodium: 800mg
Total Carbohydrates: 45g
Dietary Fiber: 8g
Sugar: 4g
Protein: 20g

Shakshuka with Poached Eggs and Tomatoes

Preparation Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

2 tablespoons olive oil
1 onion, finely chopped
2 red bell peppers, chopped
3 cloves garlic, minced
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon cayenne pepper (adjust to taste)
1 can (28 oz) crushed tomatoes
Salt and pepper to taste
4 large eggs
Fresh parsley, chopped, for garnish

Directions:

_Heat the olive oil in a large, deep skillet over medium heat.

_Add the chopped onion and red bell peppers. Sauté until they soften, about 5-7 minutes.

_Stir in the minced garlic, cumin, paprika, and cayenne pepper. Cook for an additional 2 minutes.

_Pour in the crushed tomatoes and season with salt and pepper. Simmer for about 10-15 minutes until the sauce thickens.

_Create small wells in the tomato sauce with a spoon and carefully crack an egg into each well.

_Cover the skillet and poach the eggs for about 5-7 minutes, or until the egg whites are set but the yolks are still runny.

_Garnish with chopped fresh parsley.

_Serve with crusty bread for dipping and enjoy!

Nutrition Facts:

Calories: 210
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 185mg
Sodium: 470mg
Total Carbohydrates: 20g
Dietary Fiber: 5g
Sugar: 9g
Protein: 9g

Mediterranean Quinoa Salad with Chickpeas

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 cup quinoa
2 cups water
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/4 cup feta cheese, crumbled
1/4 cup Kalamata olives, pitted and chopped

For the Dressing:

1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1 garlic clove, minced
Salt and pepper to taste

Directions:

_Rinse quinoa in a fine-mesh strainer and drain.

_In a medium saucepan, bring 2 cups of water to a boil. Stir in the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed. Remove from heat and let it cool.

_In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, fresh parsley, fresh mint, feta cheese, and Kalamata olives.

_In a separate small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, salt, and pepper.

_Drizzle the dressing over the salad and toss gently to combine.

_Serve as a side dish or a light meal.

Nutrition Facts:

Calories: 330
Total Fat: 16g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 470mg
Total Carbohydrates: 40g
Dietary Fiber: 9g
Sugar: 4g
Protein: 10g

Almond and Apricot Breakfast Bars

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 12

Ingredients:

1 cup rolled oats
1/2 cup almond butter
1/4 cup honey
1/4 cup dried apricots, chopped
1/4 cup almonds, chopped
1/4 cup unsweetened shredded coconut
1/2 teaspoon vanilla extract
1/4 teaspoon salt

Directions:

_Preheat your oven to 350°F (175°C) and line an 8x8-inch (20x20 cm) baking pan with parchment paper.

_In a large mixing bowl, combine rolled oats, almond butter, honey, dried apricots, chopped almonds, shredded coconut, vanilla extract, and salt. Mix until all the ingredients are well combined.

_Press the mixture firmly into the prepared baking pan.

_Bake for 20-25 minutes or until the top is golden brown.

_Allow it to cool before cutting into bars.

Nutrition Facts:

Calories: 160
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 75mg
Total Carbohydrates: 20g
Dietary Fiber: 2g
Sugar: 10g
Protein: 4g

Olive Tapenade on Whole Grain Crisps

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 4

Ingredients:

1 cup mixed pitted olives (green and black), drained
2 tablespoons capers
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
1 teaspoon fresh lemon juice
1 tablespoon fresh parsley, chopped
Whole grain crisps or crackers for serving

Directions:

In a food processor, combine the pitted olives, capers, minced garlic, extra-virgin olive oil, and fresh lemon juice.
Pulse until the mixture reaches your desired consistency. You can make it chunky or smooth, depending on your preference.
Transfer the olive tapenade to a serving bowl and stir in the fresh chopped parsley.
Serve the tapenade with whole grain crisps or crackers.

Nutrition Facts:

Calories: 120
Total Fat: 12g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 3g
Dietary Fiber: 2g
Sugar: 0g
Protein: 1g

Watermelon and Mint Smoothie

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 2

Ingredients:

2 cups fresh watermelon, seeds removed and cubed
6-8 fresh mint leaves
1 cup plain Greek yogurt
1 tablespoon honey (optional)
Ice cubes (optional)

Directions:

_Place the fresh watermelon, mint leaves, plain Greek yogurt, and honey (if desired) in a blender.
_Blend until smooth. If you prefer a colder smoothie, you can add ice cubes and blend again until well combined.
_Pour into glasses, garnish with a mint leaf, and serve immediately.

Nutrition Facts:

Calories: 100
Total Fat: 0.5g
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 30mg
Total Carbohydrates: 21g
Dietary Fiber: 1g
Sugar: 18g
Protein: 6g

Greek Salad with Feta and Kalamata Olives

Preparation Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Ingredients:

4 cups fresh chopped romaine lettuce
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, thinly sliced
1/2 cup Kalamata olives, pitted
1/2 cup crumbled feta cheese
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Directions:

_In a large salad bowl, combine the fresh chopped romaine lettuce, cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives, and crumbled feta cheese.

_In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and pepper.

_Drizzle the dressing over the salad and toss to combine, ensuring everything is evenly coated.

_Serve immediately.

Nutrition Facts:

Calories: 240
Total Fat: 20g
Saturated Fat: 4g
Cholesterol: 17mg
Sodium: 570mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 4g
Protein: 5g

Hummus and Veggie Wrap

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 2

Ingredients:

2 large whole wheat or spinach tortillas
1/2 cup hummus
1 cup baby spinach leaves
1/2 cup red bell pepper, thinly sliced
1/2 cup cucumber, thinly sliced
1/4 cup red onion, thinly sliced
1/4 cup crumbled feta cheese
2 tablespoons Kalamata olives, pitted and sliced

Directions:

_Lay out the two tortillas on a clean surface.
_Spread 1/4 cup of hummus on each tortilla.
_Layer the baby spinach leaves, red bell pepper, cucumber, red onion, crumbled feta cheese, and _sliced Kalamata olives evenly on each tortilla.
_Roll up the tortillas, folding in the sides to secure the filling.
_Slice each wrap in half diagonally and serve.

Nutrition Facts:

Calories: 340
Total Fat: 16g
Saturated Fat: 3g
Cholesterol: 8mg
Sodium: 650mg
Total Carbohydrates: 38g
Dietary Fiber: 6g
Sugar: 6g
Protein: 11g

Tabbouleh Salad

Preparation Time: 20 minutes
Total Time: 20 minutes
Serves: 4

Ingredients:

1 cup bulgur wheat
2 cups boiling water
2 cups fresh parsley, finely chopped
1/2 cup fresh mint, finely chopped
1 cup tomatoes, diced
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
Salt and pepper to taste

Directions:

_Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover and let it sit for about 15 minutes until the bulgur is tender and has absorbed the water.

_Fluff the cooked bulgur with a fork and allow it to cool to room temperature.

_In a large mixing bowl, combine the cooked bulgur, finely chopped parsley, finely chopped mint, diced tomatoes, diced cucumber, and finely chopped red onion.

_In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, salt, and pepper.

_Pour the dressing over the salad and toss to combine, ensuring everything is well coated.

_Refrigerate for at least 30 minutes to allow the flavors to meld.

_Serve chilled.

Nutrition Facts:

Calories: 230
Total Fat: 11g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 15mg
Total Carbohydrates: 32g
Dietary Fiber: 7g
Sugar: 2g
Protein: 6g

Mediterranean Chickpea Salad

Preparation Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Ingredients:

2 cans (15 ounces each) chickpeas, drained and rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup red onion, finely chopped
1/4 cup fresh parsley, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Directions:

_In a large salad bowl, combine the chickpeas, diced cucumber, halved cherry tomatoes, finely chopped red onion, finely chopped fresh parsley, sliced Kalamata olives, and crumbled feta cheese.

_In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and pepper.

_Pour the dressing over the salad and toss to combine, ensuring everything is well coated.

_Serve chilled.

Nutrition Facts:

Calories: 350
Total Fat: 17g
Saturated Fat: 4g
Cholesterol: 13mg
Sodium: 450mg
Total Carbohydrates: 40g
Dietary Fiber: 11g
Sugar: 6g
Protein: 12g

Grilled Eggplant and Zucchini Stacks

Preparation Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 large eggplant, cut into 1/2-inch rounds
2 medium zucchinis, cut into 1/2-inch rounds
1/4 cup extra-virgin olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 cup fresh mozzarella cheese, sliced
1 cup fresh basil leaves
1 cup cherry tomatoes, halved
Balsamic glaze for drizzling (optional)

Directions:

_Preheat a grill or grill pan to medium-high heat.

_In a small bowl, whisk together the extra-virgin olive oil, minced garlic, dried oregano, salt, and pepper.

_Brush both sides of the eggplant and zucchini slices with the olive oil mixture.

_Grill the eggplant and zucchini slices for about 4-5 minutes on each side, or until they are tender and have grill marks.

_On a serving platter, create stacks by layering a slice of grilled eggplant, a slice of grilled zucchini, a slice of mozzarella cheese, and a fresh basil leaf. Repeat this layering for each stack.

_Top each stack with a cherry tomato half.

_If desired, drizzle with balsamic glaze for added flavor.

_Serve immediately while still warm.

Nutrition Facts:

Calories: 260
Total Fat: 20g
Saturated Fat: 5g
Cholesterol: 20mg
Sodium: 200mg
Total Carbohydrates: 15g
Dietary Fiber: 6g
Sugar: 6g
Protein: 9g

Stuffed Grape Leaves (Dolmas)

Preparation Time: 30 minutes
Cook Time: 40 minutes
Total Time: 1 hour 10 minutes
Serves: 6

Ingredients:

1 jar (16 ounces) grape leaves in brine, drained and rinsed
1 cup long-grain white rice
1/2 cup fresh lemon juice
1/4 cup extra-virgin olive oil
1/4 cup fresh dill, chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1 small onion, finely chopped
2 cloves garlic, minced
Salt and pepper to taste
2 cups vegetable broth
1 lemon, sliced for garnish

Directions:

_In a large bowl, combine the long-grain white rice, fresh lemon juice, extra-virgin olive oil, chopped fresh dill, chopped fresh parsley, chopped fresh mint, finely chopped onion, minced garlic, salt, and pepper. Mix well to make the filling.
_Place a grape leaf flat on a clean surface, vein side up. Trim the stem if needed.
Put a spoonful of the rice filling (about 1-2 tablespoons) in the center of the leaf, near the stem end.
_Fold the bottom of the leaf over the filling, then fold in the sides, and roll it up like a small burrito.
_Repeat the process for all grape leaves and filling.
_Arrange the stuffed grape leaves in a single layer in a large pot or deep skillet. Place lemon slices on top of the dolmas.
_Pour the vegetable broth over the grape leaves, ensuring they are mostly covered.
_Place a heatproof plate on top of the dolmas to keep them submerged while cooking.
_Cover the pot or skillet and bring to a boil. Reduce heat to low and simmer for about 40 minutes or until the rice is tender and the grape leaves are cooked through.
-Allow the dolmas to cool to room temperature before serving.

Nutrition Facts:

Calories: 230
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 340mg
Total Carbohydrates: 41g
Dietary Fiber: 2g
Sugar: 2g
Protein: 4g

Spinach and Feta Stuffed Mushrooms

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

16 large white mushrooms, cleaned and stems removed
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 cups fresh spinach, chopped
1/2 cup feta cheese, crumbled
1/4 cup breadcrumbs
Salt and pepper to taste
Fresh parsley, for garnish

Directions:

_Preheat your oven to 375°F (190°C).
_In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until they become translucent.

_Add the chopped spinach to the skillet and cook until it wilts, about 2-3 minutes.

_Remove the skillet from the heat and stir in the crumbled feta cheese and breadcrumbs. Season with salt and pepper to taste.

_Fill each mushroom cap with the spinach and feta mixture.

_Place the stuffed mushrooms on a baking sheet or in a baking dish.

Bake in the preheated oven for about 15-20 minutes or until the mushrooms are tender and the _stuffing is lightly browned.

_Garnish with fresh parsley before serving.

Nutrition Facts:

Calories: 120
Total Fat: 6g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 220mg
Total Carbohydrates: 12g
Dietary Fiber: 2g
Sugar: 3g
Protein: 6g

Greek Quinoa Bowl

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 cup quinoa, rinsed and drained
2 cups vegetable broth
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
Salt and pepper to taste

Directions:

_In a medium saucepan, bring the vegetable broth to a boil.
_Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is _cooked and the liquid is absorbed. Remove from heat and let it cool.
_In a large mixing bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, chopped red onion, Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
_In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, salt, and pepper to make the dressing.
_Drizzle the dressing over the quinoa mixture and toss to combine.
_Serve in bowls and enjoy your Greek quinoa bowl!

Nutrition Facts:

Calories: 340
Total Fat: 21g
Saturated Fat: 5g
Cholesterol: 17mg
Sodium: 580mg
Total Carbohydrates: 33g
Dietary Fiber: 5g
Sugar: 3g
Protein: 7g

Roasted Red Pepper and Walnut Dip (Muhammara)

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

2 red bell peppers
1 cup walnuts, toasted
2 cloves garlic, minced
1 tablespoon pomegranate molasses
1 tablespoon lemon juice
2 teaspoons ground cumin
1/2 teaspoon red pepper flakes (adjust to taste)
Salt and pepper to taste
3 tablespoons extra-virgin olive oil
Fresh parsley, for garnish
Pita bread or fresh veggies, for dipping

Directions:

_Preheat your oven's broiler or grill to high. Place the red bell peppers on a baking sheet and broil or grill them, turning occasionally, until the skins are charred and blistered, about 10-15 minutes.

_Remove the peppers from the oven or grill and place them in a bowl. Cover the bowl with plastic wrap and let the peppers cool for about 15 minutes.

_Once the peppers are cool enough to handle, peel off the charred skin, remove the seeds, and chop the flesh.

_In a food processor, combine the roasted red peppers, toasted walnuts, minced garlic, pomegranate molasses, lemon juice, ground cumin, red pepper flakes, salt, and pepper.

_Pulse the mixture until it's mostly smooth.

_While the food processor is running, drizzle in the extra-virgin olive oil until the dip reaches your desired consistency.

_Taste and adjust the seasoning if needed.

_Transfer the muhammara to a serving dish, garnish with fresh parsley, and serve with pita bread or fresh veggies for dipping.

Nutrition Facts:

Calories: 250
Total Fat: 21g
Saturated Fat: 2g
Sodium: 120mg
Total Carbohydrates: 13g
Dietary Fiber: 4g
Sugar: 6g
Protein: 5g

Caprese Salad with Balsamic Glaze

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 4

Ingredients:

4 large ripe tomatoes, sliced
8 ounces fresh mozzarella cheese, sliced
1/4 cup fresh basil leaves
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic glaze
Salt and pepper to taste

Directions:

_Arrange the tomato slices and fresh mozzarella cheese on a serving platter, alternating them for a visually pleasing presentation.

_Tuck fresh basil leaves in between the tomato and mozzarella slices.

_Drizzle extra-virgin olive oil over the salad.

_Drizzle balsamic glaze over the salad in a decorative pattern.

_Season with salt and pepper to taste.

_Serve immediately as a refreshing and delicious appetizer or side dish.

Nutrition Facts:

Calories: 280
Total Fat: 22g
Saturated Fat: 7g
Sodium: 450mg
Total Carbohydrates: 8g
Dietary Fiber: 1g
Sugar: 5g
Protein: 14g

Lentil and Spinach Soup

Preparation Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

1 cup dried green or brown lentils, rinsed and drained
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon dried thyme
4 cups vegetable or chicken broth
1 can (14 oz) diced tomatoes
2 cups fresh spinach
Salt and pepper to taste
Lemon wedges for garnish

Directions:

In a large pot, heat some olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes or until the vegetables start to soften.

Stir in the minced garlic, cumin, paprika, and dried thyme. Sauté for an additional 1-2 minutes until fragrant.

_Add the rinsed lentils, diced tomatoes, and vegetable or chicken broth to the pot. Bring to a boil.

_Reduce the heat and let the soup simmer for about 20-25 minutes, or until the lentils are tender.

_Stir in the fresh spinach and let it wilt in the hot soup.

_Season with salt and pepper to taste.

_Serve the lentil and spinach soup hot, garnished with lemon wedges.

Nutrition Facts:

Calories: 280
Total Fat: 1g
Sodium: 960mg
Total Carbohydrates: 55g
Dietary Fiber: 18g
Sugar: 7g
Protein: 17g

Mediterranean Tuna Salad

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 2

Ingredients:

2 cans (5 oz each) of tuna, drained
1 cucumber, diced
1/2 red onion, finely chopped
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, pitted and sliced
1/4 cup crumbled feta cheese
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish

Directions:

_In a large bowl, combine the drained tuna, diced cucumber, chopped red onion, halved cherry tomatoes, sliced Kalamata olives, and crumbled feta cheese.
_In a small bowl, whisk together the extra-virgin olive oil, lemon juice, dried oregano, salt, and pepper to make the dressing.
_Drizzle the dressing over the salad ingredients and toss everything to combine.
_Garnish with fresh parsley.
_Serve the Mediterranean tuna salad as a delightful and refreshing meal.

Nutrition Facts:

Calories: 340
Total Fat: 20g
Sodium: 740mg
Total Carbohydrates: 15g
Dietary Fiber: 4g
Sugar: 7g
Protein: 25g

Shrimp and Feta Orzo

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

8 oz orzo pasta
1 pound large shrimp, peeled and deveined
1 tablespoon olive oil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
1/2 cup crumbled feta cheese
1/4 cup fresh basil, chopped
Zest and juice of 1 lemon
Salt and pepper to taste

Directions:

_Cook the orzo pasta according to the package instructions. Drain and set aside.

_In a large skillet, heat olive oil over medium-high heat. Add the minced garlic and sauté for about 30 seconds.

_Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque.

_Stir in the cooked orzo, cherry tomatoes, crumbled feta cheese, and chopped fresh basil.

_Zest and juice the lemon over the skillet.

_Season with salt and pepper to taste.

_Toss everything together and cook for an additional 2-3 minutes to heat through.

_Serve the shrimp and feta orzo hot as a delicious and flavorful dish.

Nutrition Facts:

Calories: 380
Total Fat: 10g
Sodium: 580mg
Total Carbohydrates: 48g
Dietary Fiber: 3g
Sugar:

Roasted Vegetable Ratatouille

Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Serves: 4

Ingredients:

1 eggplant, cubed
2 zucchinis, cubed
1 red bell pepper, diced
1 yellow bell pepper, diced
1 onion, chopped
3 cloves garlic, minced
2 cups cherry tomatoes, halved
3 tablespoons olive oil
2 teaspoons dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
Fresh basil leaves for garnish

Directions:

_Preheat the oven to 400°F (200°C).

_In a large bowl, combine the cubed eggplant, zucchinis, diced red and yellow bell peppers, chopped onion, and minced garlic.

_Drizzle olive oil over the vegetables and sprinkle with dried thyme, dried rosemary, salt, and pepper. Toss to coat evenly.

_Spread the seasoned vegetables on a baking sheet in a single layer.

_Roast in the preheated oven for 30-35 minutes or until the vegetables are tender and slightly caramelized.

_While the vegetables are roasting, prepare the couscous according to package instructions.

_When the vegetables are ready, transfer them to a serving dish and stir in the halved cherry tomatoes.

_Serve the roasted vegetable ratatouille over a bed of cooked couscous and garnish with fresh basil leaves.

Nutrition Facts:

Calories: 220
Total Fat: 9g
Sodium: 15mg
Total Carbohydrates: 34g
Dietary Fiber: 9g
Sugar: 15g
Protein: 6g

Couscous with Chickpeas and Dried Fruits

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 4

Ingredients:

1 cup couscous
1 can (15 oz) chickpeas, drained and rinsed
1/4 cup dried apricots, chopped
1/4 cup dried cranberries
1/4 cup sliced almonds
2 tablespoons olive oil
Zest and juice of 1 lemon
1 teaspoon ground cumin
Salt and pepper to taste
Fresh mint leaves for garnish

Directions:

_Cook the couscous according to the package instructions and set it aside.
_In a large bowl, combine the cooked couscous, chickpeas, chopped dried apricots, dried cranberries, and sliced almonds.
_In a separate small bowl, whisk together the olive oil, lemon zest, lemon juice, ground cumin, salt, and pepper.
_Drizzle the dressing over the couscous mixture and toss everything to combine.
_Garnish with fresh mint leaves.
_Serve the couscous with chickpeas and dried fruits as a flavorful side dish or a light meal.

Nutrition Facts:

Calories: 320
Total Fat: 10g
Sodium: 30mg
Total Carbohydrates: 52g
Dietary Fiber: 7g
Sugar: 11g
Protein: 9g

Grilled Mediterranean Chicken

Preparation Time: 15 minutes
Marination Time: 1-2 hours
Cook Time: 15 minutes
Total Time: 1 hour 30 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1/4 cup olive oil
3 cloves garlic, minced
1 tablespoon lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Lemon wedges and fresh parsley for garnish

Directions:

_In a bowl, whisk together the olive oil, minced garlic, lemon juice, dried oregano, dried thyme, salt, and pepper.

_Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and massage the chicken to coat evenly. Marinate in the refrigerator for 1-2 hours.

_Preheat the grill to medium-high heat.

_Remove the chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.

_Garnish with lemon wedges and fresh parsley before serving.

Nutrition Facts:

Calories: 290
Total Fat: 12g
Sodium: 360mg
Total Carbohydrates: 1g
Protein: 42g

Greek Salad with Feta and Olives

Preparation Time: 15 minutes
Serves: 4

Ingredients:

4 cups fresh mixed greens
1 cucumber, sliced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup Kalamata olives, pitted
4 oz feta cheese, crumbled
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Directions:

_In a large salad bowl, combine the mixed greens, cucumber slices, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, and crumbled feta cheese.

_In a separate small bowl, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and pepper to create the dressing.

_Drizzle the dressing over the salad and toss to combine.

_Serve the Greek salad as a refreshing side dish or add grilled chicken or shrimp for a complete meal.

Nutrition Facts:

Calories: 220
Total Fat: 19g
Sodium: 450mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 4g
Protein: 6g

Baked Salmon with Lemon and Dill

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

4 salmon fillets
2 lemons, thinly sliced
2 tablespoons fresh dill, chopped
2 tablespoons olive oil
Salt and pepper to taste
Lemon wedges for garnish
Fresh dill sprigs for garnish

Directions:

_Preheat the oven to 375°F (190°C).
_Place the salmon fillets on a baking sheet lined with parchment paper.
_Season the salmon with salt, pepper, and chopped fresh dill.
_Lay the thinly sliced lemons on top of each salmon fillet.
_Drizzle the olive oil over the salmon.
_Bake in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork.
_Garnish with lemon wedges and fresh dill sprigs before serving.

Nutrition Facts:

Calories: 280
Total Fat: 18g
Sodium: 65mg
Total Carbohydrates: 3g
Protein: 26g

Eggplant Parmesan

Preparation Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Serves: 4

Ingredients:

2 large eggplants, sliced into 1/4-inch rounds
2 cups marinara sauce
2 cups mozzarella cheese, shredded
1/2 cup Parmesan cheese, grated
1/4 cup fresh basil, chopped
1 cup all-purpose flour
3 large eggs
2 cups breadcrumbs
1 teaspoon dried oregano
Salt and pepper to taste
Olive oil for frying

Directions:

_Preheat your oven to 375°F (190°C).

_Place the eggplant slices in a colander, sprinkle with salt, and let them sit for about 20 minutes to release excess moisture. Pat them dry with paper towels.

_In three separate bowls, place the flour in one, the beaten eggs in another, and combine the breadcrumbs with dried oregano, salt, and pepper in the third.

_Dredge each eggplant slice in the flour, dip into the beaten eggs, and then coat with breadcrumb mixture.

_In a large skillet, heat olive oil over medium-high heat. Fry the eggplant slices until golden brown, about 2-3 minutes per side. Place on paper towels to drain.

_In a baking dish, layer marinara sauce, fried eggplant slices, mozzarella cheese, Parmesan cheese, and chopped basil, repeating until all ingredients are used.

_Bake in the preheated oven for 30-35 minutes, or until the cheese is bubbly and golden.

_Garnish with fresh basil before serving.

Nutrition Facts:

Calories: 420
Total Fat: 16g
Saturated Fat: 7g
Cholesterol: 110mg
Sodium: 810mg
Total Carbohydrates: 47g
Dietary Fiber: 7g
Sugar: 9g
Protein: 23g

Mediterranean Stuffed Peppers

Preparation Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serves: 4

Ingredients:

4 large bell peppers, any color
1 cup quinoa
2 cups vegetable broth
1 cup chickpeas, cooked
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/2 cup red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 lemon, juiced
1 teaspoon dried oregano
Salt and pepper to taste

Directions:

_Preheat your oven to 375°F (190°C).

_Cut the tops off the bell peppers and remove seeds and membranes.

_In a saucepan, bring the vegetable broth to a boil, add quinoa, reduce heat, cover, and simmer for 15-20 minutes or until quinoa is cooked.

_In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, _Kalamata olives, parsley, and feta cheese.

_In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper. Drizzle this dressing over the quinoa mixture and toss to combine.

_Stuff the bell peppers with the quinoa mixture and place them in a baking dish.

_Cover the dish with aluminum foil and bake for 25-30 minutes, or until peppers are tender.

_Serve hot and enjoy this Mediterranean delight.

Nutrition Facts:

Calories: 420
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 11mg
Sodium: 610mg
Total Carbohydrates: 68g
Dietary Fiber: 14g
Sugar: 9g
Protein: 15g

Lemon Garlic Shrimp and Orzo

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 cup orzo pasta
1 pound large shrimp, peeled and deveined
4 cloves garlic, minced
Zest and juice of 1 lemon
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil
Salt and pepper to taste
1/4 teaspoon red pepper flakes (optional)
Lemon wedges for garnish

Directions:

_Cook the orzo pasta according to package instructions. Drain and set aside.

_In a large skillet, heat olive oil over medium-high heat. Add the minced garlic and red pepper flakes (if using) and sauté for about 1 minute until fragrant.

_Add the shrimp to the skillet, season with salt and pepper, and cook for 2-3 minutes on each side until they turn pink and opaque.

_Stir in the lemon zest and juice, and let it simmer for a minute.

_Toss in the cooked orzo and fresh parsley, mixing well to combine all the flavors.

_Serve hot, garnished with lemon wedges.

Nutrition Facts:

Calories: 350
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 220mg
Sodium: 150mg
Total Carbohydrates: 41g
Dietary Fiber: 2g
Sugar: 1g
Protein: 27g

Ratatouille

Preparation Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Serves: 4

Ingredients:

1 eggplant, diced
2 zucchinis, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 red onion, sliced
3 cloves garlic, minced
2 tablespoons olive oil
1 can (14 oz) diced tomatoes
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Fresh basil leaves for garnish

Directions:

_In a large skillet, heat the olive oil over medium heat.

_Add the minced garlic and sliced red onion, and sauté until the onion becomes translucent.

_Stir in the diced eggplant, zucchinis, and bell peppers. Cook for about 10 minutes until the vegetables start to soften.

_Add the canned diced tomatoes, dried thyme, dried oregano, salt, and pepper. Stir well and let it simmer for 20-30 minutes until the vegetables are tender.

_Serve hot, garnished with fresh basil leaves.

Nutrition Facts:

Calories: 140
Total Fat: 7g
Saturated Fat: 1g
Sodium: 380mg
Total Carbohydrates: 19g
Dietary Fiber: 6g
Sugar: 9g
Protein: 3g

Greek-Style Baked Cod

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

4 cod fillets
1 lemon, sliced
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
4 cloves garlic, minced
1/2 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
Salt and pepper to taste
Fresh parsley for garnish

Directions:

_Preheat your oven to 375°F (190°C).
_Place the cod fillets in a baking dish.
_Drizzle the olive oil over the cod and season with dried oregano, dried thyme, salt, and pepper.
_Sprinkle minced garlic over the fish and arrange lemon slices on top.
_Scatter Kalamata olives and crumbled feta cheese around the cod.
_Bake in the preheated oven for about 20 minutes or until the cod flakes easily with a fork.
_Garnish with fresh parsley and serve hot.

Nutrition Facts:

Calories: 250
Total Fat: 11g
Saturated Fat: 3g
Cholesterol: 60mg
Sodium: 600mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 33g

Lentil and Vegetable Stew

Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Serves: 6

Ingredients:

1 cup green or brown lentils, rinsed and drained
2 carrots, peeled and diced
2 celery stalks, diced
1 onion, chopped
3 cloves garlic, minced
2 tablespoons olive oil
1 can (14 oz) diced tomatoes
6 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon ground cumin
Salt and pepper to taste
Fresh parsley for garnish

Directions:

_In a large pot, heat the olive oil over medium heat.

_Add the chopped onion and garlic. Sauté until the onion becomes translucent.

_Stir in the diced carrots and celery and cook for about 5 minutes.

_Add the lentils, diced tomatoes, vegetable broth, dried thyme, ground cumin, salt, and pepper. Bring to a boil.

_Reduce heat, cover, and let it simmer for 30-35 minutes or until the lentils and vegetables are tender.

_Serve hot, garnished with fresh parsley.

Nutrition Facts:

Calories: 220
Total Fat: 5g
Sodium: 780mg
Total Carbohydrates: 33g
Dietary Fiber: 12g
Sugar: 5g
Protein: 11g

Spinach and Feta Stuffed Chicken

Preparation Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
2 cups fresh spinach, chopped
1/2 cup feta cheese, crumbled
1/4 cup sun-dried tomatoes, chopped
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
Toothpicks

Directions:

_Preheat your oven to 375°F (190°C).

_In a skillet, heat the olive oil over medium heat.

_Add the minced garlic and chopped spinach. Sauté until the spinach wilts.

_Remove the skillet from heat and stir in the crumbled feta and sun-dried tomatoes.

_Slice each chicken breast horizontally to create a pocket. Be careful not to cut all the way through.

_Stuff each chicken breast with the spinach and feta mixture and secure the openings with toothpicks.

_Season the stuffed chicken with salt and pepper.

_Place the chicken in a baking dish and bake for 20-25 minutes, or until the chicken is cooked through.

_Remove the toothpicks before serving.

Nutrition Facts:

Calories: 270
Total Fat: 14g
Saturated Fat: 5g
Cholesterol: 90mg
Sodium: 380mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 2g
Protein: 32g

Tabbouleh Salad

Preparation Time: 20 minutes
Serves: 4

Ingredients:

1 cup bulgur wheat
1 1/2 cups boiling water
2 cups fresh parsley, finely chopped
1 cup fresh mint, finely chopped
2 tomatoes, diced
1 cucumber, diced
4 green onions, thinly sliced
1/4 cup olive oil
1/4 cup lemon juice
Salt and pepper to taste

Directions:

_Place the bulgur wheat in a bowl and pour the boiling water over it. Cover and let it sit for about 20 minutes or until the water is absorbed.

_Fluff the bulgur with a fork and allow it to cool.

_In a large mixing bowl, combine the cooked bulgur, chopped parsley, mint, diced tomatoes, diced cucumber, and sliced green onions.

_In a small bowl, whisk together the olive oil and lemon juice. Pour it over the salad and toss to combine.

_Season the tabbouleh with salt and pepper to taste.

_Chill in the refrigerator for at least 30 minutes before serving.

Nutrition Facts:

Calories: 220
Total Fat: 10g
Sodium: 10mg
Total Carbohydrates: 31g
Dietary Fiber: 9g
Sugar: 2g
Protein: 5g

Olive Oil Poached Tuna

Preparation Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

4 tuna steaks (about 6 oz each)
2 cups extra virgin olive oil
4 cloves garlic, crushed
2 sprigs of fresh rosemary
2 sprigs of fresh thyme
Zest of 1 lemon
Salt and pepper to taste

Directions:

_Season the tuna steaks with salt, pepper, and lemon zest.

_In a large skillet, combine the olive oil, crushed garlic, fresh rosemary, and fresh thyme. Heat the oil over low heat until it reaches about 120°F (49°C).

_Gently add the seasoned tuna steaks to the warm olive oil.

_Poach the tuna in the oil for about 30 minutes, keeping the temperature steady.

_Remove the tuna from the oil and let it rest for a few minutes before serving.

Nutrition Facts:

Calories: 320
Total Fat: 24g
Saturated Fat: 3.5g
Sodium: 45mg
Protein: 30g

Quinoa and Chickpea Pilaf

Preparation Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

1 cup quinoa
2 cups vegetable broth
1 can (15 oz) chickpeas, drained and rinsed
1 red bell pepper, diced
1/2 red onion, finely chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper (adjust to taste)
Salt and pepper to taste
Fresh cilantro, for garnish

Directions:

_Rinse the quinoa under cold water.

_In a large skillet, heat a bit of olive oil over medium heat. Add the diced red onion and cook until translucent.

_Add the minced garlic, ground cumin, ground coriander, and cayenne pepper. Sauté for another minute until fragrant.

_Add the quinoa and stir for a minute to toast it.

_Pour in the vegetable broth, bring to a boil, then reduce heat to a simmer. Cover and cook for about 15 minutes or until the quinoa is almost tender.

_Stir in the diced red bell pepper and chickpeas, cover, and cook for an additional 5-7 minutes or until the quinoa is fully cooked and the liquid is absorbed.

_Season with salt and pepper to taste.

_Garnish with fresh cilantro and serve.

Nutrition Facts:

Calories: 310
Total Fat: 4g
Sodium: 600mg
Total Carbohydrates: 57g
Dietary Fiber: 11g
Protein: 12g

Mediterranean Roasted Vegetables

Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

2 cups zucchini, sliced
2 cups red bell pepper, sliced
2 cups red onion, sliced
2 cups cherry tomatoes
3 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley, for garnish

Directions:

_Preheat your oven to 425°F (220°C).

_In a large mixing bowl, combine the sliced zucchini, red bell pepper, red onion, cherry tomatoes, and minced garlic.

_Drizzle the olive oil over the vegetables, then sprinkle with dried oregano, dried thyme, salt, and pepper. Toss to coat.

_Spread the seasoned vegetables on a baking sheet in a single layer.

_Roast in the preheated oven for about 30 minutes or until the vegetables are tender and slightly caramelized.

_Garnish with fresh parsley and serve.

Nutrition Facts:

Calories: 160
Total Fat: 7g
Sodium: 20mg
Total Carbohydrates: 23g
Dietary Fiber: 5g
Sugar: 9g
Protein: 4g

Greek Lemon Potatoes

Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Serves: 4

Ingredients:

4 large russet potatoes, peeled and cut into wedges
1/2 cup olive oil
Juice of 2 lemons
4 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 cup vegetable broth
Fresh parsley, for garnish

Directions:

_Preheat your oven to 400°F (200°C).
_In a large mixing bowl, combine the potato wedges, olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Toss to coat.
_Transfer the seasoned potatoes to a baking dish in an even layer.
Pour the vegetable broth over the potatoes.
_Cover the dish with foil and bake for 30 minutes.
_Remove the foil and bake for an additional 15 minutes or until the potatoes are _golden and crispy.
_Garnish with fresh parsley and serve.

Nutrition Facts:

Calories: 350
Total Fat: 19g
Sodium: 400mg