This healthy, no-mayo Mediterranean chicken salad is hearty and packed with flavor and crunch! Cooked chicken, tossed with fresh herbs, shallots, celery, walnuts, and a couple of Mediterranean favorites including sundried tomatoes and artichoke hearts. You'll love the zippy Dijon dressing pulling this chicken salad recipe together! The perfect way to use leftover rotisserie chicken!I'll be the first to admit that a rotisserie chicken dinner is a lifesaver for busy moms. And I've gotten creative with giving leftover rotisserie chicken a new life, tucked into something like breakfast egg muffins or shredded up and tossed with a few Mediterranean favorites to make a delicious chicken salad that packs crunch and flavor without the use of heavy mayo! Healthy Chicken Salad, Mediterranean styleYou'll love this Mediterranean twist on classic chicken salad, offering the right balance of crunch and flavor, thanks to fresh veggies, fresh parsley, walnuts, and even some sweet and slightly tangy sundried tomatoes and artichoke hearts. But for me, the biggest draw here is the bright Dijon dressing bringing this Mediterranean chicken salad to a new level of delicious! Chicken salad dressingMany people wonder how do I make a chicken salad dressing without using mayo? Dijon mustard, combined with lemon juice and extra virgin olive oil is your answer! This dressing is equally rich and tangy, it will add great flavor without drowning the salad. Here's what you'll need to make this chicken salad dressing:
How to make healthy chicken saladThis recipe is easy to make in just three simple steps:
Tip for best homemade chicken saladYou can serve chicken salad immediately, but if you want the best flavor, allow 30 minutes to 1 hour for the flavors to meld. Cover and refrigerate the salad until you need it. Serving suggestionsThere is no wrong way to serve chicken salad with Dijon mustard. You can serve it out of the bowl for a potluck or picnic, or you can turn it into:
How long will chicken salad last in the fridge?Store leftovers in a tight lid containers in the fridge for 2 to 3 nights. If you are meal prepping and want it to last a day or two longer, you can prepare the chicken salad but do not add the dressing. Store the dressing in the fridge separately until you are ready to serve. VariationsYou can change up this Mediterranean chicken salad recipe by using:
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Browse all Mediterranean recipes Visit our shop for quality Mediterranean ingredients Healthy Chicken Salad, Mediterranean Style
This no-mayo healthy chicken salad recipe is chunky and loaded with Mediterranean favorites like shallots, artichoke hearts, sun-dried tomatoes, fresh herbs, and a handful of walnuts. It's tossed in a light and bright dressing A light and zippy dressing brings it all together!
Course Dinner, Salad
Cuisine Mediterranean
Keyword chicken salad, chicken salad no mayo, Mediterranean chicken salad
Prep Time 10 minutes
Total Time 10 minutes
Servings 6
Calories 249kcal
Author Suzy Karadsheh
IngredientsFor the Dijon Mustard Dressing
For the Chicken Salad
Instructions
VideoNotes
Nutrition
Calories: 249kcal | Carbohydrates: 7.6g | Protein: 14.6g | Saturated Fat: 2.4g | Trans Fat: 0.1g | Cholesterol: 36.3mg | Sodium: 387.1mg | Potassium: 427.1mg | Fiber: 2.5g | Vitamin A: 149.7IU | Vitamin C: 3.2mg | Calcium: 19.3mg | Iron: 1mg
*This post first appeared on The Mediterranean Dish in 2019 and has been recently updated with new information and media for readers' benefit. The post Healthy Chicken Salad Recipe (No Mayo) appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/healthy-chicken-salad-mediterranean/
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Fried tomatoes, gently cooked in extra virgin olive oil and flavored with garlic, chili pepper bits, and a sprinkle of fresh mint. This vegan and gluten free tomato recipe is great as mezze or side with your favorite bread to sop up the delicious juices! Every once in a while, I get to share a recipe from a new cookbook I love and cherish. Today's recipe is from The Arabesque Table: Contemporary Recipes from the Arab World by Reem Kassis. Learn more about this wonderful book below and enter the giveaway at the bottom of the post for a chance to win a free copy! Living in Atlanta, I know and love the iconic fried green tomatoes of the South--firm, slightly tangy, and covered in a crispy bread crumb topping. They are a delicious time-honored southern treat, and definitely worth a try! But today, I'm sharing about a different fried tomato recipe that is closer to home for me: fried red tomatoes! Here, tomato halves gently cooked in olive oil and flavored with loads of garlic, chili pepper bits, and a sprinkle of fresh mint. This recipe is from Reem Kassis' latest book The Arabesque Table. I've had a copy of this book, featuring contemporary recipes from the Arab world, since early April and I have not been able to put it down! Not only is it a collection of delicious and approachable recipes anyone can make, but it encompasses the cuisine of the entire Arabic diaspora, from the first recorded recipe to the present. And through meticulous research and authentic storytelling, Reem has connected the dots across continents, cultures, and generations. You will love this book! Be sure to enter the giveaway below for a chance to win a copy of The Arabesque Table. Fried red tomatoesThis is one of the simplest tomato recipes you'll come across, but it boasts some bold flavors! There is no dredging or breading at all, making this recipe gluten free and vegan...and easy (less dishes to clean is always a plus). To make this recipe, large fleshy red tomatoes are sliced in half through the equator, then gently pan fried in good extra virgin olive oi until tender. And as the tomatoes cook, they will soften, oozing out some delicious juices that are infused with flavor from three simple ingredients: Garlic (lots of it), hot chilies (Reem recommends green chilies, but I had red so that is what I used). What kind of tomatoes are best for frying?Most people use large green tomatoes for frying. In this recipe, readily available large red tomatoes will work better. Large heirloom tomatoes of different colors are also great for frying using this same recipe, they will give you the most impressive presentation! How to select tomatoes?Whatever large tomatoes you decide to use, look for:
To ServeFor the perfect appetizer, serve these fried tomatoes with your favorite bread (I used pita). If you like, make these tomatoes the center of a Middle Eastern mezze table with other small plates like hummus, batata harra (spicy potatoes), kibbeh, or even za'atar manakish. You can also serve them as a vegetarian side dish next to your favorite fish, grilled chicken, or lamb chops. To store leftover fried tomatoesI've made this recipe a few times now, and we never have leftovers. But if you do, you can lightly mash the cooked tomatoes with a fork or blitz in the blender and use in recipes that call for tomato sauce. Frozen leftovers will last for 2 months. Enter the cookbook giveawayUSA residents, 18 years or older, are eligble to enter this giveaway for a chance to win one copy of The Arabesque Table. Please read the terms and conditions before entering. Three lucky winners will be randomly selected. All the best! You may also like
Browse all Mediterranean recipes. Visit Our Shop to browse quality Mediterranean ingredients. Garlic Fried Tomatoes
Simple olive oil fried tomatoes with fresh garlic and mint. Serve these warm or at room temperature with your favorite bread (or pita) to mop up the delicious juices.
Course Appetizer, Side
Cuisine Mediterranean, Middle Easter
Keyword Fried tomatoes, roasted tomato recipe, tomato recipe
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 people
Calories 152.7kcal
Author Suzy Karadsheh
Ingredients
Instructions
Notes
Nutrition
Calories: 152.7kcal | Carbohydrates: 7.3g | Protein: 1.6g | Fat: 13.8g | Saturated Fat: 1.9g | Sodium: 298.4mg | Potassium: 321.8mg | Fiber: 1.6g | Sugar: 3.3g | Vitamin A: 1025.3IU | Vitamin C: 19.2mg | Calcium: 26.2mg | Iron: 0.5mg
The post Garlic Fried Tomatoes Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/fried-tomatoes/ Quick, perfectly cooked salmon, crunchy veggies, and a bright vinaigrette make up this Greek salmon salad recipe. A tasty, wholesome dinner in less than 20 minutes, and it's packed with nutrition, protein and good-for-you Omega 3s! (Video & Tips below) One of the easiest ways to get a healthy, wholesome weeknight meal without much effort is a big salad with a little added protein. It's a no-brainer on busy nights, and a great way to use up what produce you already have on hand. I've been playing with salad bowls like shawarma salad, Greek chicken salad, shrimp and farro salad, or even some lemon chicken with fattoush. Today's salmon salad recipe is one of my latest obsessions! It makes a tasty, satisfying dinner with loads of nutrition, protein, and good-for-you Omega 3s. And wait till you try the lemon-mint vinaigrette! I've been making more of it to drizzle on top of everything. This salad takes inspiration from my traditional Greek salad, but with a couple of twists. First, I've added chopped Romaine lettuce here to give the salad some volume so that it is the perfect bed for the salmon. And the other obvious digression is that played up the dressing with the addition of fresh mint and garlic, which takes this salad up a few notches. What's in it?There are three components to this salad: the salmon, fresh salad, and a vinaigrette. Here's what you'll need to make it:
How to make salmon salad?Like I said, this Greek salmon salad is easy to make and can be ready in 20 minutes or so. The printable recipe with ingredient list is just below, but for those who are visual here is how to make this salad:
Salmon salad recipe variationsYou can tweak this recipe to your liking. Here are a few variations that I've tried:
How to grill salmon for salad?Like I said earlier, I do like to bake my salmon for this salad. It's easy and can be done year-round. But in the summer months, it's totally worth it to fire up the grill for some salmon. It is better to use skin-on salmon fillets, if you plan to grill them. I have some instructions for you, borrowed from my grilled salmon recipe (a good one to try sometime!)
How long does salmon salad last in the fridge?Generally, if stored properly, cooked salmon will last in the fridge for 2 days or so. If you're trying to make this salad ahead, you can prep the vegetables and make the dressing one or two nights in advance and store them separately in the fridge. When you're ready, cook the salmon and assemble the salad. Related recipes to try
Browse all Mediterranean recipes. Visit Our Shop for quality Mediterranean ingredients including spices and olive oils. Greek Salmon Salad Recipe
Easy baked salmon with fresh garden vegetables and bold Greek flavors including feta, kalamata olives, and a bright lemon-mint vinaigrette!
Course Salad
Cuisine Greek
Keyword Greek Salmon Salad, Healthy Salmon Salad, Salmon Salad
Prep Time 5 minutes
Cook Time 12 minutes
Servings 4 people
Calories 474.3kcal
Author Suzy Karadsheh
IngredientsFor the Salmon
For Salad
For the Lemon-Mint Vinaigrette
For Salmon
Instructions
VideoNotes
Nutrition
Calories: 474.3kcal | Carbohydrates: 17.8g | Protein: 25.8g | Saturated Fat: 5g | Cholesterol: 62.4mg | Sodium: 356.5mg | Potassium: 1181.4mg | Fiber: 5.5g | Vitamin A: 6920IU | Vitamin C: 83.7mg | Calcium: 88.9mg | Iron: 3mg
*This post has been recently updated with new information and media for reader's benefit. The post Quick & Healthy Greek Salmon Salad appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/greek-style-salmon-salad/ Pesto eggs are a delicious breakfast trend worth trying! In this recipe sunny-side-up eggs are gently fried in basil pesto and stacked with fresh mozzarella and tomatoes make the perfect breakfast toast! Ditch the bread for a lower-carb option. More tasty variations below! I am usually pretty late to anything trendy, but some delicious trends like TikTok pesto eggs are so worth a try! People often ask me for Mediterranean diet breakfast ideas. If you're looking for something to make ahead and keep on hand, breakfast egg muffins are your ticket. But for some of us who are not big planners, there is always the breakfast toast you can just whip up in less than 10 minutes. Today is about another breakfast toast, this time putting my simple spin on the pesto eggs made popular on TikTok by Amy Wilichowski. Pesto egg sandwichThis simple toast begins with sunny-side-up eggs, gently fried in basil pesto instead of butter or oil. This immediately amps up the flavor! The eggs will take a couple minutes to cook in the pesto, and you can certainly eat them just the way they are! But for my little twist, I toasted some whole wheat bread and added slices of tomato and fresh mozzarella before sliding the pesto cooked eggs on top. It's the perfect caprese eggs situation in less than 10 minutes! What you'll need to make this breakfast toastCheck your fridge, you probably have everything you need to make this recipe. And you can modify as you like. But here is what I used to make these breakfast toasts:
How to make pesto eggs
Pesto scrambled eggs optionIf you're more of a scrambled eggs person, you can totally do that here. Once you add the eggs to the shimmering pesto, keep the heat on low and toss the eggs around until they cook through to your liking. Personally, I like my scrambled eggs on the softer side, so I scramble them until loosely set and let them finish cooking off heat. Other variations
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Visit Our Shop for quality Mediterranean ingredients including spices and olive oils. Easy Pesto Eggs with Tomato and Mozzarella
An easy and delicious twist on the TikTok pesto eggs. Perfect sunny-side-up eggs gently fried in basil pesto then added over toasted bread with fresh mozzarella and tomatoes make the perfect breakfast toast.
Course Breakfast
Cuisine Mediterranean
Keyword Eggs and Toast, Mediterranean diet breakfast, Pesto Eggs
Prep Time 5 minutes
Cook Time 5 minutes
Servings 2 people
Calories 319kcal
Author Suzy Karadsheh
Ingredients
To serve
Instructions
Notes
Nutrition
Calories: 319kcal | Carbohydrates: 6.6g | Protein: 14.3g | Saturated Fat: 7.8g | Trans Fat: 0.1g | Cholesterol: 189.4mg | Sodium: 629.8mg | Potassium: 228mg | Fiber: 1.4g | Vitamin A: 1774.8IU | Vitamin C: 8.4mg | Calcium: 240.5mg | Iron: 1.3mg
The post Pesto Eggs Recipe with Tomatoes and Mozzarella appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/pesto-eggs-recipe/ You'll love this flavor-packed tomato salad with feta, loads of fresh herbs, and a light citrus dressing. Enjoy this tomato feta salad as a side next to your favorite entree (lots of ideas below), but it's also perfect for a no-cook lunch with a little fresh pita bread. Tips & video below. If you've been eating the Mediterranean diet for any amount of time, you know that tomatoes are an essential ingredient that we use often in everything from tomato soup to ratatouille, shakshuka eggs and more. And during the hot months, when I can land those extra fragrant, plump, juicy tomatoes, I just can't help but use them raw (or nearly raw) in something summery like today's fresh tomato salad recipe. What you'll need for tomato feta saladAs simple as this tomato salad recipe is, it packs tons of flavor thanks to fresh herbs and a light citrus dressing. I love to add big blocks of feta cheese for a creamy, salty finish (inspired by this traditional Greek salad). Here's what's in this tomato salad recipe:
Although the fresh herbs here are important, the star ingredient in this tomato salad recipe is of course tomatoes. The end result for this delicious tomato salad recipe will depend heavily on how good your tomatoes are. Not all of us have tomatoes growing in our gardens. I'm lucky enough to have a great farmer's market near me, but even when shopping at a grocery store, I try to choose the best tomatoes I can find. Here are a few tips I follow for how to select the best tomatoes. How to buy good tomatoes?
How to make tomato salad(print-friendly recipe and video below)
One last tipThe key to this fresh tomato salad recipe is to let it sit at room temperature for a few minutes before serving, this will give the salt a chance to draw out some of the tomato juices for a tasty marinated tomato salad (best to leave the feta out until you're ready to serve). Serve it withI can eat this salad as my entire meal, but it pairs well with many things from fish piccata, to grilled harissa chicken, souvlaki, lamb rack, or shawarma. And for a vegetarian meal, you can serve this tomato feta salad next to something like Spanakorizo (Greek Spinach Rice) or Mujadara. You may also like
Browse more tomato recipes or Mediterranean diet recipes. Browse all Mediterranean recipes. Visit Our Shop for quality Mediterranean ingredients. Mediterranean Tomato Salad
Simple Mediterranean tomato salad with feta, red onions, and fresh herbs, and finished with a bright citrus dressing of citrus and extra virgin olive oil.
Course Salad
Cuisine Mediterranean
Keyword Mediterranean Tomato Salad, Tomato feta salad, Tomato Salad Recipe
Prep Time 15 minutes
Servings 6 people
Calories 128.3kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 128.3kcal | Carbohydrates: 5.1g | Protein: 1.1g | Fat: 10.6g | Saturated Fat: 1.7g | Potassium: 170.8mg | Fiber: 1.3g | Sugar: 1.4g | Vitamin A: 1447IU | Vitamin C: 31.3mg | Calcium: 41.7mg | Iron: 1.4mg
* This post originally appeared on The Mediterranean Dish in 2016 and has been recently updated with new information and media for readers benefit. The post Mediterranean Tomato Feta Salad Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mediterranean-tomato-salad-recipe/ This tender Citrus Salmon is perfectly seasoned, drizzled with olive oil, and slow-roasted in the oven with lemon and orange slices. And the best part? This elegant mouth-watering baked salmon recipe comes together in just over 30 minutes! A "fancy" and easy salmon dinner!It's no secret that I love cooking salmon. Eating fish is a huge part of the Mediterranean diet (lifestyle) which means that I prepare it twice a week or so. Though I love trout and other white fish too, salmon is one I turn to regularly. One of the surest ways to cook salmon perfectly is to slow-roast it. Since salmon is already full of natural healthy fats, when you slow-bake it with olive oil the end result is tender, perfectly flaky fish that you won't even need to cut. Add a few spices and you never need to worry about a dry or bland salmon fillet. This citrus salmon recipe is a spin off of my slow roasted salmon and potatoes recipe . The technique is the same but I've changed up the seasonings and dressed up my salmon in lots of citrus! The result is an elegant and delicious dinner that feels somewhat "fancy" but so easy to make! I love how the citrus slices and bright colors take a simple salmon recipe and turn it into a beautiful - yet edible! - piece of art. This is a great dinner to make when you feel like enjoying a fancy meal, but don't want to go crazy with the effort. It comes together in less than an hour, and you just need a simple side like potatoes or veggies to accompany it for a complete meal. What flavors go well with salmon?Salmon being a heafty fish can take on a number of flavors without being overwhelmed. A variety of herbs and spices will work to flavor your salmon, but for me, the key flavors I always use on my salmon are: garlic and citrus. In today's baked salmon recipe, I kept the seasoning simple and relied more heavily on citrus using fresh lemon juice and slices of lemons and oranges. The citrus slices, arranged below and on top of the salmon, really offer a special presentation while infusing the salmon with flavor. You can use any combination of oranges, lemons, or limes in this recipe. The citrus adds brightness to the fatty salmon, lightening up the flavor. And it doesn't hurt to finish the dish with a few dill fronds for a pop of green. What you'll need to make this salmon recipeFor this simple citrus salmon, all you need is a handful of high-quality ingredients!
How to choose salmon filletsChoosing the best salmon fillet is an important part of making this dish. For this recipe, I like a center-cut salmon fillet which is meatier and more uniform in shape. When choosing a salmon fillet at the store, look for one with a vibrant pink hue that smells clean. Avoid fillets with a dull color or a strong, fishy smell. Opt for wild salmon if at all possible. Otherwise, frozen or sustainably raised fillets will work too. If using a frozen fillet, be sure to thaw it before beginning this recipe. How to make citrus salmon:This salmon dinner takes only 10 minutes of hands-on work, and even though we are slow-roasting the salmon, it will be ready to serve in just over 30 minutes. Here is how:
How do you know when salmon is ready?The easiest way to tell when salmon is done, is when it flakes easily using a fork. The slow-roasting method often means the top still looks a bit transparent due to the low temperature but if it flakes easily, you can be sure the inside is cooked. If you want to double-check, you can use an instant read thermometer and check the temperature at the thickest part of the fillet. The internal temperature should read 125 degrees F for medium-cooked salmon or 145 degrees F for well-done salmon. While the USDA recommends a minimum internal temperature of 145 degrees F but I prefer it a few degrees under that, as salmon cooked to 145 degrees F sometimes tastes too well-done and dry to me. Tips for best resultsReady to impress your dinner guests with this flaky, mouth-watering citrus salmon? Just keep these few tips in mind:
Serve it withWhen it comes to side dishes for citrus salmon, choose recipes that compliment that flavors of the salmon, without overpowering. The salmon is so beautiful, fresh and flaky on its own that you don't need a show-stopping side dish. Try something like sauteed asparagus, grilled zucchini salad, boiled potatoes or lemon roasted broccoli. How to store and reheat leftoversLeftover slow-roasted salmon can be stored in an airtight container for up to 2 days. Be sure to store it with the olive oil, which will prevent it from drying out. You can reheat on the store but you will dry the salmon out a bit. Honestly, I prefer to eat leftover salmon cold because I never like the texture after reheating. If you don't want to eat cold salmon on its own, leftover citrus salmon would make a great addition to a salad or a grain bowl. More salmon recipes:
Browse more Mediterranean Recipes. Visit Our Shop. Easy Citrus Salmon Recipe
Elegant and simple, Citrus Salmon is slow-roasted in the oven over a bed of lemon and orange slices, drizzled with olive oil and a handful of seasonings to create an unforgettable flavor. This mouth-watering dinner is perfect for impressing dinner guests and comes together in just over 30 minutes. See tips for best results.
Course Dinner, Main Course
Cuisine Mediterranean
Keyword citrus salmon, easy salmon recipes, slow baked salmon, slow roasted salmon
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 5 servings
Calories 214.6kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 214.6kcal | Carbohydrates: 5.7g | Protein: 27.6g | Saturated Fat: 1.4g | Cholesterol: 74.8mg | Sodium: 296.7mg | Potassium: 757.3mg | Fiber: 1.5g | Sugar: 3g | Vitamin A: 194.9IU | Vitamin C: 25.6mg | Calcium: 42.2mg | Iron: 1.5mg
The post Easy Citrus Salmon appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/easy-citrus-salmon/ Spanakorizo (Greek Spinach Rice) is the comfort food of your dreams. It gives you all the cozy, feel-good vibes but is also loaded with nutrients from spinach, plus flavor from garlic, onions, herbs, and fresh lemon juice. Serve this easy Greek rice recipe as a vegetarian main or a side dish. What is spanakorizo?A soft and creamy rice and spinach dish, Spanakorizo is classic Greek comfort food. It's become one of my go-to dishes, especially when I want to dig into something cozy, while sticking to healthy, whole foods. I love that spanakorizo has vibes and flavors similar to spanakopita, my favorite crispy Greek spinach and feta pie, but is a less involved dish I can make any night of the week. This spinach rice dish can be served as a vegetarian meal, and you can easily make it vegan by omitting the feta cheese at the end (although I think it really adds flavor and a touch of luxury to this dish). As a side, it is particularly great with meatballs, fish, or lemon chicken. Every bite of this Greek rice dish is packed with flavor and nutrition. This recipe calls for 2 heaping cups of spinach to 1 cup of rice. It may sound like a lot of spinach for the amount of rice used, but because the spinach wilts as it cooks, this rice-to-spinach ratio is perfect. Plus, it's a way to amp up the nutrition since spinach adds antioxidants, fiber, iron, calcium, as well as vitamins K, C, B12, B6, E and more. The next time you're craving comfort food, give spanakorizo a try! What kind of rice to use for Greek spinach rice?The kind of rice you use is key to the success of this recipe and achieving the perfect spanakorizo. I chose a medium grain rice. If you end up using short grain rice, you risk having a mushy/sticky result. And long grain rice will not give you the silky, creamy texture you need here. And as far as brown rice vs. white rice. While brown rice may give you a slight advantage from a nutrition standpoint, it does take a bit longer to cook and you will risk overcooking the spinach to a point that it affects the taste negatively. What you'll need for this recipeThe ingredients and flavors of spanakorizo are simple, and that the focus is really on the two star ingredients of rice and spinach. I use a couple of dried herbs, some garlic, and a splash of lemon juice which adds a pop of bright flavor to the dish and lightens the flavor profile. Here's what you'll need to make this rice:
How to make Greek spinach riceThis healthy rice dish is simple to make. Including the time to soak the rice, you'll need just under an hour to make Greek Spinach Rice.
Tips for cooking riceProperly cooking the rice is the most important part of making Spanakorizo. The goal is rice that's perfectly cooked, not mushy or sticky. Here are a few tips to help.
What to serve with spanakorizo?Greek spinach rice makes an easy vegetarian dinner that can be served hot or cold. Just scoop it into a bowl, topped with feta and a lemon slice. You can also add a dollop of Greek yogurt on top. If you'd prefer a vegan rice dish, just omit the feta and yogurt. For a side dish, Spanakorizo pairs nicely with beef, lamb and fish. A few of my favorites to serve it with would be Boneless Leg of Lamb, Chicken Souvlaki, and Garlic Salmon. You can turn it into a bowl meal and top it with Greek Meatballs or Shrimp Kabobs. How to store leftoversStore Greek Spinach Rice in an airtight container in the fridge for up to 3 days. One great thing about this dish is that since it can be enjoyed hot or cold, the leftovers are ideal for meal prep. You can easily pack them in your lunch and not need to worry about finding a microwave. I like to turn leftovers into a cold rice salad bowl, topped with feta and leftover meat too. If you want to reheat the leftovers, you can do so on the stovetop or in the microwave. More rice recipes:Browse more Greek recipes, or all Mediterranean recipes. Visit Our Shop for quality Mediterranean ingredients. Spanakorizo - Greek Spinach Rice
Spanakorizo (Greek Spinach Rice) is the comfort food of your dreams. It gives you all the cozy, feel-good vibes but is also loaded with nutrients from spinach, plus flavor from dried herbs and a splash of lemon juice. This easy Greek rice recipe can be enjoyed as a vegetarian main for 4 people or as a side with your favorite protein (up to 6 people).
Course Side Dish
Cuisine Greek
Keyword easy greek recipes, greek rice and spinach, greek Spanakorizo
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4 servings
Calories 258.8kcal
Author Suzy Karadsheh
Ingredients
Instructions
Notes
Nutrition
Calories: 258.8kcal | Carbohydrates: 55.7g | Protein: 7.9g | Fat: 0.8g | Saturated Fat: 0.2g | Sodium: 446.6mg | Potassium: 816.9mg | Fiber: 5.1g | Sugar: 2.6g | Vitamin A: 10790.5IU | Vitamin C: 36.2mg | Calcium: 133.4mg | Iron: 6.2mg
The post Spanakorizo: Greek Spinach Rice appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/spanakorizo-greek-spinach-rice/ This easy and bright black bean and corn salad with Pablano pepper, fresh mint, and lime will surprise your taste buds in the best way possible! This recipe is from Joe Yonan's new book Cool Beans. Beans are on the short list of foods we use all the time around here. I keep all sorts of beans in my pantry at all times because I know that, in a pinch, I can turn them into a quick side dish, a hearty stew, or a satisfying bean salad (or today's new black bean and corn salad) to serve a small crowd! Recently, I put together a post with a list of favorite bean recipes that are often on the dinner rotation. Then I picked up Joe Yonan's new book called Cool Beans, and now I don't think I'll ever run out of ideas to use my pantry beans! This book is the ultimate guide to cooking with beans, the world's most versatile plant-based protein! One of the recipes that immediately caught my eye is today's black bean and corn salad recipe. At first glance, you get a Mexican or a Southwest black bean salad vibe, but when you look closely at the list of tasty ingredients-- including fresh mint, lime juice, and even a little shredded coconut--you realize that Joe put such a unique and tasty spin on it! I made this bean salad recipe for my family a few days ago and we devoured it in minutes! It's satisfying, bright and delicious, plus Mediterranean diet friendly! Are black beans healthy?The antioxidants, fiber, protein, and carbs make black beans some of the healthiest legumes and a nutrition powerhouse. They are satisfying and, thankfully, convenient and cheap. Most grocery stores will carry dry or canned black beans. And for a recipe like today's salad, the canned variety are just fine, you do not need to cook the beans from scratch. What do you put in black bean salad?Like I said earlier, Joe put a cool spin on the typical black bean corn salad with a couple of unique, yet available ingredients. Here is what you need to make it:
How do you make black bean and corn salad:Time needed: 20 minutes. Black bean corn salad: Step-by-step (print-friendly recipe below)
Ways to serve this bean salad!
How long will it keep?You can keep the leftovers of this black bean salad in the fridge in a tight-lid container for 2 to 3 days or so. You may also like
Check out our collection of Mediterranean diet recipes. For all recipes, visit us here. SHOP OUR ONLINE STORE FOR QUALITY OLIVE OILS, ALL-NATURAL SPICES AND MORE. Black Bean and Corn Salad Recipe
This easy and bright black bean and corn salad with Pablano pepper, fresh mint, and lime will surprise your taste buds in the best way possible!
Course Salad
Cuisine American, Mediterranean Diet Friendly
Keyword black bean and corn salsa, Black Bean Salad, Black Black Bean and Corn Salad
Prep Time 10 minutes
Cook Time 10 minutes
Servings 6 people
Calories 169.7kcal
Author Suzy Karadsheh
Ingredients
Instructions
Notes
Nutrition
Calories: 169.7kcal | Carbohydrates: 21.6g | Protein: 6.4g | Trans Fat: 0.1g | Sodium: 205.4mg | Potassium: 399.2mg | Fiber: 6.8g | Vitamin A: 334.6IU | Vitamin C: 24.9mg | Calcium: 26.1mg | Iron: 1.8mg
*This post originally appeared on The Mediterranean Dish in 2020 and has been updated with new information and media for readers' benefit. Enjoy! The post Joe Yonan's Black Bean and Corn Salad Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/black-bean-corn-salad-recipe/ What does the Mediterranean diet consist of? What can you eat on the Mediterranean diet? Registered Dietitian Nutritionist and Mediterranean diet expert Ale Zozos answers your questions and busts some big myths along the way! This is a guest post by Ale Zozos, Registered Dietitian Nutritionist. Opinions are fully her own. Full bio included below the post. So you want to start on the Mediterranean diet but you're not sure of one major thing: What can you eat? How to start eating the Mediterranean diet?We talked about the Mediterranean diet which is a pattern of eating that focuses more on fruits, vegetables, whole grains, beans, nuts, legumes, lean proteins from fish and poultry, good fats from olive oil, and some dairy, while limiting consumption of sweets and red meats. To dig a bit deeper into the ins and outs of eating this way, I've asked registered dietitian nutritionist Ale Zozos, who also comes from a big Greek family and has eaten this way from an early age, to walk us through what is included in a Mediterranean diet plan through a dietitians lens. Ale is sharing her thoughts as an expert in this filed below, all opinions are her own and you should always consult with your healthcare provider before starting any new routines or diets. Eat more plant-based foodsTo start, the Mediterranean diet is a plant-forward diet, which means it is high in plant-based foods. This does not mean you have to become vegetarian or go vegan to eat the Mediterranean way, it simply means you want to get more plant-based foods in your diet - think rainbow eating! Other important plant-based foods to eat on the Mediterranean diet include:
The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. So, just increasing your fruit and vegetable intake is a great place to start! Eat some fish and lean proteins, moderatelyOnce you get a solid foundation from eating more plant-based foods, fill in the gaps by consuming foods that provide good lean proteins, healthy fats, complex carbohydrates, fiber. Eat the following in moderate amounts:
Avoid processed foodsOne of the things that happen more naturally wen eating the Mediterranean diet is that we end up eliminating, or at least limiting, harmful processed foods. By getting more of the good stuff-- plants, lean proteins, and good fats-- we naturally reduce our intake of unhealthy processed foods that are high in sodium, refined sugar, and saturated fat - dietary patterns that when over consumed can lead to weight gain, diabetes, high cholesterol, and heart problems. Carbs, fats, and proteins: Micronutrients and the Mediterranean dietNo, we are not about to count macros here. Macronutrients are the nutrients we want to consume in the largest quantities and that provide us with energy (calories). There are three macros - protein, fat, and carbohydrates. Protein and carbohydrates provide 4 calories per gram while fat provides 9 calories per gram. Each of these macros has a place in our diets and it’s not in the “counting” sense you may previously have heard. It’s also important to note that every single person’s ideal range will vary and depend on sex, age, physical activity, height, weight, and body composition.
Mediterranean diet myths busted!Before we wrap things up today, I wanted to leave with you with some busted myths in regards to convenience foods while keeping
TakeawaysAs you can see, there are no definitive diet rules, just general guidelines and principles to help you get the most variety out of your unique Mediterranean eating plan. A balance of all macros is what makes the Mediterranean diet ideal for weight loss, glucose and lipid management, and the prevention of major cardiovascular events. Plus you don’t have to make everything from scratch or spend your savings improving your health. Sounds like a win-win to me! You may also like
About Ale Zozos Ale Zozos is Registered Dietitian Nutritionist and expert on the Mediterranean Diet who comes from a large Greek family and has lived the Mediterranean way since a young age. She believes nutrition education is the foundation to behavior change and knows that with accountability and SMART goal-setting, a Mediterranean way of eating can help her clients improve their clinical outcomes. She founded the Mediterranean Nutrition School - a platform for virtual nutrition coaching geared towards helping those with insulin resistance, type 2 diabetes, heart conditions, and weight loss. We hope you enjoyed this guest post by Ale Zozos who shared her own expert opinions in this post. She is not affiliated with this site. Readers assume full responsibility for consulting their own qualified health professional regarding health conditions, concerns, or anything else before starting a new way of eating or diet. The post What do you eat on the Mediterranean diet? appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/what-to-eat-on-the-mediterranean-diet/ Lemony and just a bit buttery, this Fish Piccata recipe with pan-seared trout and a lemon piccata sauce comes together in about 20 minutes. Serve with a big salad and a side of pearl couscous, lemon rice or your favorite grain for an easy weeknight dinner idea. A quick and delicious fish dinner!This is a riff off of my popular chicken piccata recipe, using the same ingredients for my piccata sauce and simply replacing the chicken with trout fillet (or another thin fish fillet of your choice). My friend Matt Janofsky, you'll hear his name in the video below, is one behind this brilliant idea! The choice of fish and how you season it matters, but what takes this recipe over the top is the lemon piccata sauce, made with a base of white wine, quality olive oil, lemon juice and a little bit of unsalted butter. It's lighter and tangier than a cream-based sauce but still smooth and buttery! I relied more on extra virgin olive oil and used less butter than you'll find in a traditional lemon piccata sauce recipe - and you can even use ghee if you prefer. This easy pan-seared trout recipe comes together in about 20 minutes, and it is one that even my friends who aren't big on fish will enjoy. What you'll needThis pan-seared trout with lemon piccata sauce uses basic ingredients that you may already have to create a tangy, buttery sauce you won't be able to get enough of!
What kind of fish to use for fish piccata?I chose trout fillet for this recipe for two reasons. First, trout fillets are usually pretty thin, which makes them perfect for searing on the stovetop. And as far as flavor, trout is a delicate, mild-tasting fish that plays well with the lemon piccata sauce in this recipe. If you can't find trout, you can use another thin fish fillet such as dover sole, halibut, or grouper. If your fillets are thicker, you can still make this fish piccata recipe, it will just take to cook. Fresh vs frozen fishDid you know that the "fresh" fish on display at the store was often previously frozen and may sit on the ice in the cooler for a few days? Not so fresh in reality! Packaged frozen fish, on the other hand, is caught and flash-frozen at peak freshness. It's also usually cheaper. Of course, this depends on where you live in the United States. You may have access to high-quality, freshly caught fish. In that case, use it! But if you don't, frozen fillets work too. Just be sure to thaw before using. How to thaw frozen fishIf cooking with a frozen fish fillet, you'll need to thaw it before cooking. You can thaw them in the fridge overnight, or just a few minutes before cooking. You'll just need an additional 15-20 minutes, maybe even less since we're working with thin fillets. To thaw frozen fish fillets quickly:
How to make fish piccata:This might be one of the easiest fish recipes you will make, it takes a few simple steps (print-friendly recipe with measurements below this tutorial):
Tips for successThe perfect fish piccata is firm, flaky and full of flavor. Here are a few suggestions for making the most out of this recipe.
Serve it withI recommend serving this fish piccata with plain pearl couscous, rice (like this Greek Lemon Rice), or another of your favorite grains. It also pairs well with these simple boiled potatoes. I'll often serve it with a vegetable side dish too, like sauteed asparagus and/or a big salad. This bright Shirazi salad is one of my favorites to pair with the lemon piccata sauce! How to store and reheat leftoversWhile I always recommend eating fish the same day it's cooked, pan-seared trout does make a flavorful lunch if there are leftovers. Store leftovers in the fridge for up to 4 days, in an airtight glass container. Reheat on the stove for best results.. Be sure to just reheat the fish and not overcook it. Top with the fresh parsley after reheating, and maybe a squeeze of fresh lemon juice. Can I freeze cooked trout?In general, cooked fish can be frozen for up to a month. That said, it does change the texture so I prefer not to do it. Most of my go-to fish recipes are so easy to make that cooking them fresh is just worth the effort. More fish recipes:
Browse all Mediterranean Recipes. Visit our shop for quality Mediterranean products and ingredients. Easy Fish Piccata
Lemony, briny and just a bit buttery, this easy fish piccata recipe with pan-seared trout and a lemon piccata sauce comes together in under 30 minutes.
Course Dinner, Main Course
Cuisine Italian, Mediterranean
Keyword fish piccata, lemon piccata, pan-seared trout, piccata sauce
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 people
Calories 357.8kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 357.8kcal | Carbohydrates: 3.7g | Protein: 25.5g | Saturated Fat: 3.5g | Cholesterol: 65.8mg | Sodium: 573.7mg | Potassium: 458.5mg | Fiber: 1.4g | Vitamin A: 330.5IU | Vitamin C: 0.9mg | Calcium: 79.3mg | Iron: 2.6mg
The post 20-Minute Fish Piccata appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/fish-piccata/ |
ABOUT MEHi, I am Daniel Jones from Overland Park, MO. I am a chef by profession, & also publish my recipe tips online on blogs and social media. Archives
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